Introduction

You've done the work to get this far but that last 10-15 lbs won't come off. Today we discuss strategies to get you losing fat again.

Episode Notes

Music by Dave Gerhart

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Introduction

On episode 651 of the 40+ Fitness Podcast, Rachel and I help you design your perfect running program after 40.

Episode Notes

Running Safety

– Importance of using bright, obnoxious colors for visibility

– Tips for running at night, including running facing traffic and wearing bright, fluorescent clothing

– Joining running clubs for added safety

– Informing others of your running route for added security

Resistance Weight Training vs. Cardio Training

– Prioritizing running if training for a race

– Considering doing weights before the run for off-season training

– Suggested strategy for combining both in the same workout

Running Streak and Caution Against Obsessive Behavior

– How to maintain a running streak safely

– Caution against potential obsessive behavior and overtraining

Listening to Your Body and Consulting a Doctor

– Importance of listening to your body

– Necessity of consulting a doctor before attempting a running streak or increasing running frequency

Importance of Running Shoes

– The significance of investing in good running shoes to prevent injuries and protect the body

Starting a Running Program

– Advice for new runners to start with a walking program

– Recommendation of the Jeff Galloway Run-Walk-Run method to control fatigue and soreness

– Importance of setting intervals on a watch or phone for run-walk sessions

– Benefits of intervals in promoting recovery

Running Frequency and Recovery

– Suggested frequency of running to start

– Importance of rest days and active rest days for recovery

Essential Practices for Successful Running

– Positioning proper warm-up, cool down, hydration, and nutrition

Training Plans for a 5k Race

– Typical duration of training plans for a 5k race

– Ideal timing to prepare for a fall race

Recovery Activities

– Crucial recovery activities like compression gear and massage tools

Myth Busting and Running Benefits

– Rachel's emphasis on the physical and mental benefits of running

– Dispelling common myths about running

– Addressing concerns about running being bad for knees

Music by Dave Gerhart

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Introduction

On episode 650 of the 40+ Fitness Podcast, we meet Jennifer Mann and Karden Rabin and discuss their book, The Secret Language of the Body.

Sponsor

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Episode Notes

Importance of Checking In with Your Body

– Emphasizing the significance of aligning health and fitness goals with the body's needs

– Encouraging activities such as receiving massage, yin yoga, and breath work workshops for energy replenishment

– Rediscovering happiness through childhood memories and hobbies to revive joy and pleasure

Understanding the Vagus Nerve and Its Role in the Body

– Definition and significance of the vagus nerve as the 10th cranial nerve

– Description of the nerve's pathway from the brain stem to vital organs

– Control of vital functions such as heart rate regulation and digestive tract contraction

– Role in regulating the parasympathetic response for rest, recovery, and digestion

– Impact of chronic stress on the vagus nerve and overall nervous system function

– Connection to heart rate variability (HRV) and overall wellness

Tools and Strategies for Nervous System Health and Stress Management

– The brain's resistance to change and reliance on habit and repetition

– Importance of awareness, interruption, and redesign of brain responses for habit changes

– Techniques to activate the vagus nerve for stress management

– Introduction of the 3 circles exercise for addressing stressful situations

– Encouragement to engage with the body's secret language for significant life changes

Personal Experiences, Strategies, and Practical Tips

– Sharing of Allan's experience with burnout and the importance of pursuing joy in everyday activities

– Allan's emphasis on meeting basic needs for overall well-being and nervous system health

– Tools to interrupt and redesign internal struggles and negative self-talk

– Practical tips for managing stress, such as physical activities and HRV monitoring

Conclusion and Additional Resources

– Information on Jennifer Mann and Karden Rabin's book and programs

– Recommendation of a book for managing stress and promoting well-being

– Reminder to subscribe, leave a rating, and preview the next episode on the podcast

Music by Dave Gerhart

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Introduction

On episode 649 of the 40+ Fitness Podcast, we discuss how to design your perfect strength training program after 40.

Episode Notes

Music by Dave Gerhart

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Introduction

On episode 648 of the 40+ Fitness Podcast, we discuss how to staying the course on your health and fitness when life gets busy.

Episode Notes

Music by Dave Gerhart

Patreons

The following listeners have sponsored this show by pledging on our Patreon Page:

Thank you!

Another episode you may enjoy

Introduction

Episode Notes

Music by Dave Gerhart

Patreons

The following listeners have sponsored this show by pledging on our Patreon Page:

Thank you!

Another episode you may enjoy

Introduction

On episode 646 of the 40+ Fitness Podcast, we meet Brad Williams and discuss time under tension and progressive overload to improve your strength training.

Episode Notes

Importance of Progressive Overload and Safety in Strength Training

– Brad Williams emphasizes the importance of quality over quantity in exercise for the over-40 crowd

– Emphasizes the misconception of focusing only on lifting heavy weights for progressive overload

– Discusses the concept of time under tension and its role in progressive overload, hormonal response, and muscle growth

– Coach Allan highlights the three ways to increase volume in workouts: adding weight, increasing reps, and changing tempo

– Emphasizes the importance of not pushing the body beyond its limits and focusing on goals and purpose of training

– Coach Allan explains the difference between strength, power, and endurance, and how different types of training can build each of these attributes

– Discusses strategies for building muscle mass and bone density to prevent injuries as people age

Importance of Time Under Tension and Neuromuscular Communication in Exercise

– Supports the use of time under tension for neuromuscular communication, muscle fiber engagement, and injury prevention, especially for beginners

– Advocates for starting with lighter weights and slower tempos for new trainees to build control and neuromuscular connections

– Discusses the concept of progressive overload and the importance of not pushing the body beyond its limits

– Emphasizes the need to gradually increase weight and stimulate muscle growth while focusing on nutrition and aging on muscle mass

– Stresses the importance of resistance training for building muscle mass and bone density

Balance Training and Injury Prevention

– Emphasizes the significance of balance training, especially for older adults, to prevent slips, trips, and falls

– Discusses being aware of surroundings and gait to avoid falls and the need for injury prevention to continue training

– Discusses the importance of being cautious and incorporating techniques like playing with time under tension carefully to avoid overdoing it

– Emphasizes the need for effective rehab after injury and listening to one's body

– Strategies for wellness after the age of 40, including focusing on diet, movement, stress management, sleep, and inflammation control

Music by Dave Gerhart

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