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Category Archives for "health"

December 7, 2016

What I’ve learned this year

The 40+ Fitness Podcast began one year ago on December 7, 2015. After one year of podcasting, it’s time to reflect on what I’ve learned.

Thousands of new podcasts launch every month. It’s hard to find an audience and resonate with folks unless you have a solid message that brings value with each episode. In the last year, we’ve done 190 episodes with hundreds of hours of content designed to educate, encourage, and entertain you.

The results are clear, as I receive many heartwarming messages from people who have benefitted from the various episodes. Our audience has grown, showing more than 340,000 downloads over all episodes. This proves that listeners are committing time to focusing on health and fitness. This creates a huge opportunity to be a much healthier, better person.

I still believe commitment is the key. If you’re not committed, you won’t succeed. You must have a substantial why and passion for what you want to accomplish. The three Ps—persistence, progression, and patience—play a major role in building the foundation that helps us keep moving forward in our journeys. There is not one best way to approach health and fitness. You must determine what that looks like for you.

Be sure to check out the new SureFire Results for Weight Loss program launching today. This program focuses on cutting down on sugar, walking, and increasing water intake. It’s a 28-day program and only costs about $1 per day. If you’re looking to lose about 8 to 10 pounds, this program is a great fit. Visit https://40plusfitnesspodcast.com/surefire for more information.

I’ve learned a lot this past year and I hope you have learned something along the way, too. Thank you again for your support!

Another episode you may enjoy

Health and Fitness Foundations

11 Health and fitness enemies

Health and fitness enemies can prevent us from maximizing our progression unless we develop strategies to deal with them. Here are a few examples:

Happy Miserables – Stress

These people always look at the negative aspects of life and can bring you down, adding stress to your life. Recognize their negativity doesn’t have to impact you.

Drinking buddies

These are friends who want you to join them in their lifestyle of drinking and eating unhealthy foods. Find ways to join in socially without indulging, such as eating a clean dinner before you go out.

Potluck Planners

Potlucks are usually full of unhealthy foods. Bring a healthy item to share as well as additional healthy sides for yourself.

School fundraisers

Candy in the break room is a big threat. Instead, keep healthy snacks in your desk so you won’t be tempted.

Competitors

Some people may want to compete at the gym. Stick to your plan and don’t fall into their trap.

Loiterers – Hogging equipment

These people will hog the gym equipment, texting, etc. Don't be shy, ask if you can step in between their sets.

Sick but pushing through

Germs can spread easily in the gym. If you’re sick, do your workout at home. Keep your distance from those who work out while sick.

Bad Personal Trainer

Ask around for a good personal trainer, one who will listen to you and help you reach your goals in a safe, effective way.

Well meaning friends and family

They may try to convince you that their way is best. Make health and fitness choices for yourself and don’t let them derail your progress.

Back stabbers

These people want you to fail, so stay away.

Nonparticipants in the home

You don’t have to prepare two meals if your family is not eating the same foods as you. Cook meals with meat, vegetables, and sides that allow everyone to pick and choose.

Another episode you may enjoy

11 Best weight loss lessons

Mindset – vanity/self-confidence

When we start seeing results from our hard work, we are often put in a weird place.  If we don't have the right mindset, the reactions of the people around us can set us back.  Is it vanity to be happy you look and feel better?

Mindset – feeling bad about being different

People love to congregate with people who are similar to themselves.  When you break out by changing your body, you may find the people around you begin treating your different.  Taking the time to understand this mindset can keep you from being derailed.  In fact, this is a great opportunity for you to reach out and help bring them along with you.

Mindset – feeling great about your success

I'm someone who feeds on success.  As a result, I also have a tendency to let failure bring me down.  Over the Thanksgiving holiday, I didn't eat well.  I had a terrible cold, so I didn't exercise.  I felt I had lost some ground, but upon stepping on the scale, I had not gained an ounce.  I'm not realizing I need to start getting refocused to feed my success engine.

Would you do me a favor?

If you do any shopping on Amazon, you can support this podcast by using the link below (it won't cost you anything, but the podcast gets a small commission):

Thank you!

 

Another episode you may enjoy

Emotional roadblocks in health and fitness | Ellen Shuman

November 23, 2016

Eliminate chronic pain with Sue Hitzmann

Sue Hitzmann developed the MELT Method to help her clients deal with chronic pain.

Acute Pain/Chronic Pain

Acute pain – comes from an impact or injury.  This pain is a protective measure.

Chronic pain – comes from disease, environmental factors, or neuromuscular issues.  This pain is not a protective measure.  Over time, the pain can increase.

With a negative loop using the neuroplasticity, your mind creates a relationship to a certain movement-pain connection.  Eventually, you can experience chronic pain just from thinking about the movement.

Self-Myofascial Release vs MELT Method

Self-myofascial release – By finding a pain point on the muscle and pressing down with a hard object we can release the muscle.  But this is not really improving the balance of the fascia.

MELT Method – Using “hands on” from a trained practitioner or self treating with the MELT method you are restoring the hydration and helping make the fascia healthier.

Fascia is not just related to the muscles and bones, but is a full connective tissue from skin to bone, top to bottom.  MELT focuses on restoring all of the fascia.

Stuck Stress

Stuck stress is a description of dehydration of the fascia.  Drinking enough water is not full answer to re-hydrating the fascia.  If you consider the fascia like a sponge, you can just put water on the sponge.  You have to massage the sponge to allow water to be drawn into it.

Inflammation

Inflammation is part of the natural healing process.  But with a lot of people, as we get pain from low-grade inflammation we get a stress response.  From there, the inflammation causes more pain and an endocrine response.  Often, we begin focusing on the symptoms rather than going to the cause, fascia dehydration.

MELT Method

When Sue developed the MELT Method in 2004, she coined the term with Myo-fascial, energetic, lengthening technique. It now focuses on restoring the fluid flow, mobility, and stability to get everything back into balance.

The Four Rs

– Reconnect
– Rebalance
– Rehydrate
– Release

Links

MeltMethod.com

Another episode you may enjoy

Pathways of Qi | Matthew Sweigart

November 21, 2016

Big fat food fraud with Jeff Scot Philips

In this episode of the 40+ Fitness Podcast, we speak with Jeff Scott Philips.  In his book, Big Fat Food Fraud, he takes us through his past as a health food manufacturer.  It is a very interesting story that provides great insight into the way food labels are done in this country.  It is quite eye-opening.

Food Fraud

Government Control (or lack thereof)

Despite having an onsight monitor, Jeff learned that this individual wasn't so much a controlling factor, but was more of an enabler. Additionally, because the laws are so complex, many labeling issues fall through the cracks between organizations. While this comes off as frustrating to someone who wants to do the right thing, it provides a ton of opportunity for those who want to make health claims.

Tactics

Food companies can use many different tactics to misrepresent the food in the package.  The food label, while intended to show you what is in the food, is seen by the food companies as just another part of the package for marketing their product.  From rounding, to burying ingredients in other “ingredients”, to using other names for things you may be looking to avoid, these tactics allow them to skirt the rules.

Kale and Broccoli don't have labels

Real food doesn't pose the same labeling risks processed foods do.  When you're making your own meals from whole food ingredients, you can know much more about the contents of what you're eating.

Links

Big Fat Food Fraud

Another episode you may enjoy

Real Food Fake Food | Larry Olmsted

November 16, 2016

Positively Resilient with Doug Hensch

Doug Hensch is a certified executive coach, consultant, corporate trainer, and author of Positively Resilient. In this book, Doug examines the central theme that, “you can bounce back from anything.”

We all have different ways of getting through the difficult times in life. Many times, you will realize that you have crossover skills from a previous difficulty you overcame that will help you through a current challenge. The approach of this book is that you can bounce back from any physical, mental, or professional calamity.

Doug explains that optimism is a skill. While some people are naturally optimistic, it is a skill which you can build. The key is to focus on the positive, while not denying the negative. Channel your energy toward what is controllable and exhibit a realistic, not forced, sense of optimism.

One way to drive optimism is through setting goals. When you achieve small goals every day, your optimism is more effective because it is coming from your own success rather than simply being told to be optimistic. You are the best example of your own optimism. Use those accomplishments as fuel to be a better you tomorrow. Focus on incrementalism and build momentum.

While some perceive quitting as a negative, it can be used to be more resilient. Many people are stuck in situations they don’t like, whether personal or professional. Identify your deeply held values and made decisions accordingly. You may find that quitting something that’s not serving you could mean opening another door to winning.

To learn more about Positively Resilient or to connect with Doug Hensch directly, visit www.drh-group.com. You can also find Doug on Twitter at @doughensch.

November 9, 2016

11 Best time management tips

Don't have time to work out?  Cooking your own food just takes too much time?  These 11 time management tips will help you free up the time to both work out and eat right.

Best Time Management Tips

  1. Go to bed 30 minutes earlier

    This may seem odd.  But going to bed earlier will help allow you to get more sleep.  Being well rested will help you be more productive.  Let's face it, you were just going to watch television that half hour that you can now apply to something much better for your help, sleep.

  2. Time style of work

    Don't want to work out during your lunch hour because you'll be sweaty all afternoon? Then schedule your work for times where it makes more sense. I prefer a moderate pace walk during my lunch hour. I do my more sweat inducing work in the morning (I was going to shower anyway). This way, I maximize my workout time based on my existing schedule/activities.

  3. Multitask

    Multitasking can allow you to get things done while you're doing something else.  For example, I'll often do my squats (Forever Fitness 30-Day Squat Challenge) while I'm brushing my teeth or cooking breakfast.  I'll go for a walk while I'm on a conference call.

  4. Batch cooking

    I love batch cooking as a time saver.  Cooking large batch meals on the weekend and packaging them up in single servings frees up time during the week, when all that's left is to warm up the meal.

  5. TV Exercises

    We all find ourselves in front of the television from time to time.  Consider doing some squats or better yet, burpees during commercial breaks.  Or set up a treadmill or stationary bike and walk/ride during your show.

  6. Circuit training

    Circuit training is where you go through a series of exercise, one right after the other.  This can allow you to get a series of strength training exercises done in a short period of time.  And you get a metabolic boost.

  7. Minimum effective dose

    Many people go much harder and longer than they need to get results.  To improve fitness you need challenge, feeding and recovery.  There is an upper limit to how fast you can improve.  More of a good thing isn't always a good thing.

  8. Go faster

    Seems simple, just go faster and you get the work done in less time. This strategy works, but you have to be careful.  As you get more fit, you may be able to move faster, for example adding a jog to your daily walk.

  9. Single focus/goal

    When I go into the gym, I have one thing on my mind, get the work done and get out.  Having a plan and focusing on the work will keep you working at pace and not wasting time.

  10. Raw/quick prep food

    Choosing foods that require minimal preparation can save time. I'm not talking about microwave meals, but rather pre-washed salads, single serve nuts, etc.

  11. Eliminate low value non-exercise activities

    If you sat and wrote down what you do in a day, I imagine you'd find many low value activities. Could you eliminate them?

Something else from 40+ Fitness Podcast you may enjoy

11 best time management tips

11 best getting started on health and fitness tips

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