Over 40 Fitness Hacks

Latest Episodes:

416: Linda Mitchell - Over 40 Secrets To Holistic Well-Being And Longevity Nov 13, 2023

Show notes

Over 40 Secrets To Holistic Well-Being And Longevity

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In this podcast episode, Brad Williams from Over 40 Fitness Hacks interviews Linda Mitchell from Sisterhood Of Sweat. They discuss the common mistakes people over 40 make in their fitness journeys. Linda emphasizes the importance of addressing life issues such as job dissatisfaction and relationship stress, as these factors contribute to unhealthy habits like stress eating. She highlights the significance of fixing one's life as a crucial aspect of overall well-being, suggesting that even a perfect diet and exercise routine won't yield optimal results without addressing underlying stressors.

Brad adds insights from his experience, mentioning common issues for both men and women, such as the obsession with shrinking in Orange County, the misconception about lifting weights causing bulk for females, and the pervasive impact of stress, especially for the over-40 crowd. The conversation delves into the role of stress in weight gain and the necessity of quality sleep for effective weight loss and overall health.

Both hosts stress the importance of managing stress levels, incorporating diaphragmatic breathing to calm the nervous system, and recognizing the impact of physical and mental pain on cortisol levels. They discuss the need for a balanced approach to fitness, understanding the limits of overworking, and the importance of recovery and setting proper boundaries. The conversation concludes with a focus on energy, emphasizing that it plays a pivotal role in achieving big goals and maintaining a high quality of life.

The episode provides valuable insights into the holistic approach to health and fitness for individuals over 40, touching on topics like nutrition, exercise, stress management, and the importance of mental well-being.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

415: Linda Mitchell - The Balanced Approach to Fitness Competing For Women Over 40 Nov 11, 2023

Show notes

The Balanced Approach to Fitness Competing For Women Over 40

Click Here for a FREE 15 min Zoom Consultation With Brad:

Linda Mitchell - Sisterhood Of Sweat Podcast

www.SisterhoodOfSweat.com

chickfit@chickfit.me

In this podcast episode, Brad Williams of Over 40 Fitness Hacks interviews Linda Mitchell from Sisterhood Of Sweat. Linda shares her fitness journey, which began during the era of Jane Fonda's workout craze. Motivated by her mother's struggles with depression, Linda discovered the transformative power of exercise as a natural antidepressant.

Expressing her passion for fitness, Linda recounts her early aspirations of owning a fitness studio in Beverly Hills. The conversation touches on the empowering effects of fitness, emphasizing its role in building confidence and a resilient mindset. Both hosts delve into the importance of mental health, particularly for individuals over 40, discussing how movement and sunshine play pivotal roles in overall well-being.

The podcast explores Linda's foray into fitness competitions, sparked by coaching a young woman who eventually placed 14th in the world. Linda's commitment to coaching led her to compete herself for 18 years, highlighting the challenges and nuances of the competition world. The discussion delves into common pitfalls individuals face when attempting competition prep on their own, with an emphasis on the significance of proper dieting and understanding individual needs.

As the conversation progresses, the hosts touch on the mental and physical aspects of posing in competitions, emphasizing its role in showcasing a competitor's physique effectively. Linda shares her insights into the subjectivity of judging in the fitness industry, considering factors like body type, symmetry, and personal preferences.

The episode concludes with a discussion on the extreme measures some competitors take in the final weeks leading up to a competition and the importance of maintaining a healthy approach to the sport. Both hosts express their commitment to a balanced and natural approach to fitness, prioritizing longevity over extreme aesthetics.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

414: Brad Williams - The Power Of Using Creatine Monohydrate To Your Fasting Routine Nov 08, 2023

Show notes

The Power of Using Creatine Monohydrate To Your Fasting Routine

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In this podcast episode, Brad Williams of Over 40 Fitness Hacks delves into his fasting routine, particularly focusing on the use of creatine monohydrate as a supplement to spare lean muscle tissue during fasting. Brad shares his insights on creatine's role in enhancing physical performance, its benefits, and potential side effects.

Brad explains how creatine works as a source of energy in the body and highlights its popularity for promoting strength gains in the gym. He discusses the pros of creatine monohydrate, including its potential to reduce inflammation, increase lean muscle mass, and improve exercise performance.

While acknowledging some historical concerns about kidney, hair loss, dehydration, and liver damage related to creatine, Brad emphasizes the importance of monitoring one's health and consulting a doctor. He also dispels certain misconceptions, such as creatine causing a bloated feeling.

Brad explores the issue of dosages and the loading phase for creatine, suggesting that bodybuilders aiming for maximum performance might push the limits, but this is not necessary for the typical listener of his show.

The episode pivots to Brad's current focus on fasting, especially longer fasts of up to 36 hours, and how creatine fits into this regimen. He shares his experiences and the impact of creatine on his energy levels during fasting. He discusses the combination of creatine and essential amino acids to spare muscle loss while fasting and the potential benefits of stacking these supplements for enhanced workout performance.

Brad notes that while creatine may add a few pounds of water weight, it can be beneficial during fasting to maintain energy levels and optimize fat oxidation. He emphasizes the importance of finding methods to minimize muscle catabolism and maximize anabolism through proper nutrition and supplements.

In conclusion, Brad suggests that creatine can be a valuable supplement for those following a fasting regimen, particularly for sparing lean muscle mass, and recommends cycling it to manage water weight fluctuations. He ranks protein powder as the top supplement, with creatine coming in as a close second in importance.

This podcast episode provides valuable insights for those interested in optimizing their fasting routines and incorporating creatine monohydrate as a supplement.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

413: Brad Williams - Optimizing Your Workout Frequency, Splits, And Volume: Over 40 Fitness Expert Nov 03, 2023

Show notes

Optimizing Your Workout Frequency, Splits, and Volume: Over 40 Fitness Expert

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Step By Step Podcasting Link!

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In this podcast transcript, Brad Williams of Over 40 Fitness Hacks discusses the topics of workout frequency, training splits, and workout volume. He emphasizes the importance of individuality in fitness and offers practical insights for people over 40 who want to maintain or build muscle while considering their lifestyle and goals.

Brad suggests that the frequency of workouts should depend on individual preferences and body signals. He encourages listeners to listen to their bodies and adjust their training schedules accordingly, avoiding overworking sore or tight muscles. The choice between muscle-building, cardiovascular training, or high-intensity interval training should align with personal goals and lifestyle.

The amount of time available for workouts should be considered when deciding on training splits. Brad mentions options such as full-body workouts, upper body/lower body splits, or specialized leg days. He highlights the need to adapt splits to one's schedule, emphasizing that variety is key to keeping workouts interesting.

Regarding workout volume, Brad recommends doing about 9 sets per muscle group for larger muscles and fewer sets for smaller ones. For those looking to maintain rather than bulk up, the number of sets can be reduced. He suggests dividing the sets over 2-3 days a week and recommends focusing on time under tension and effective reps to maximize results.

Brad also advises that movements like bodyweight exercises or HIT training can be considered separate from traditional weightlifting sets, especially when aiming for daily movement.

He cautions that exceeding the recommended maximum sets per muscle group may lead to diminishing returns in terms of muscle gains. However, for those who enjoy daily workouts as a form of movement, this can be a viable approach, though not for muscle building.

Brad concludes by highlighting the importance of individuality and personal experience in fitness, emphasizing that his insights are based on his expertise as a personal trainer and observations in the field of health and wellness.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, athttps://bit.ly/3GCKRzV

412: Brad Williams - Deciding When Is The Best Time To Eat In The Morning For The Most Fat Loss Nov 01, 2023

Show notes

Deciding When Is The Best Time To Eat In The Morning For The Most Fat Loss

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In this podcast episode, Brad Williams from Over 40 Fitness Hacks discusses a contradiction he noticed between two prominent health experts, Dr. Huberman and Gary Breca, regarding morning nutrition and fasting. Brad emphasizes the importance of staying updated on fitness trends and conducting research to make informed decisions. He regularly experiments with different approaches, usually for 30 days, and has seen success in his fitness journey.

The contradiction he focuses on relates to Gary Breca's belief in consuming protein within the first 30 minutes of waking up and performing cardio to maximize fat burning, even suggesting that fasting in the morning can lead to muscle loss. On the other hand, Dr. Huberman promotes fasting for the over-40 crowd, especially as you age, advocating for longer fasting periods in the morning to encourage the body to use fat stores for energy.

Brad suggests that the choice between these two approaches depends on an individual's diet and goals. For those on a high-carbohydrate diet, he leans towards Gary Breca's recommendation of consuming something in the morning to prevent potential muscle loss. However, for those following a low-carb or keto diet, he aligns more with Dr. Huberman's idea of prolonging the fasting window to enhance fat burning. Brad also suggests that if you're doing high-intensity training frequently, having a protein shake before the workout might be beneficial to prevent muscle loss.

In summary, Brad provides his insights into the contradiction between these experts, emphasizing that the choice between these approaches depends on your specific circumstances, diet, and fitness goals. He encourages listeners to consider their own situation and experiment to find the approach that works best for them.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

411: Michelle Zellner - Being A Better Being - Healthy Lifestyle Tips With Michelle Oct 30, 2023

Show notes

Being A Better Being - Healthy Lifestyle Tips With Michelle

Click Here for a FREE 15 min Zoom Consultation With Brad:

Michelle Zellner - Better Beings Podcast

www.BetterBeings.net

michelle@betterbeings.net

In this podcast transcript, Brad Williams of Over 40 Fitness Hacks interviews Michelle Zellner from Better Beings. They discuss their daily routines and healthy eating habits. Michelle emphasizes that she doesn't have cheat days and instead makes mindful food choices every day. She explains her typical day, starting at 5 or 6 a.m., with a focus on regular, substantial meals rather than traditional breakfast, lunch, and dinner labels.

Michelle shares her meal choices, which often include grain bowls, protein shakes, salads, hummus, vegetables, and various snacks throughout the day. They discuss the importance of eating healthy and debunk the myth that it's expensive compared to dining out.

Brad and Michelle both emphasize the significance of movement and finding simple ways to stay active, like walking and using fitness trackers. They highlight that small, consistent steps can have a positive impact on one's health.

The conversation touches on the benefits of not sitting too much, even incorporating ankle-based fitness trackers. They talk about using stairs and walking for physical activity.

The podcast interview ends with Brad and Michelle encouraging listeners to make small, achievable changes in their daily routines to improve their health and well-being. Michelle's contact information and podcast are also mentioned.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, athttps://bit.ly/3GCKRzV

410: Michelle Zellner - Mastering the Basics of Nutrition: Protein, Fats & Fibers (PFF) Oct 27, 2023

Show notes

Mastering the Basics of Nutrition: Protein, Fats & Fibers (PFF)

Click Here for a FREE 15 min Zoom Consultation With Brad:

Michelle Zellner - Better Beings Podcast

www.BetterBeings.net

michelle@betterbeings.net

In this podcast episode, Brad Williams from Over 40 Fitness Hacks interviews Michelle Zellner from Better Beings. Michelle discusses the fundamental principles of nutrition in a nutshell, emphasizing that many people lack even the basic knowledge of what constitutes real food. She highlights the importance of consuming food in its natural state and the role of food as raw materials for the body's chemical compounds.

Michelle introduces the concept of "PFF," where every meal should consist of protein, fat, and fiber, emphasizing the significance of these elements for maintaining stable blood sugar levels, absorbing fat-soluble vitamins, and regulating hunger hormones.

The discussion delves into the ratio of macronutrients in the diet, with a preference for a balanced distribution of 40% carbohydrates, 30% protein, and 30% fat. Michelle acknowledges that most individuals struggle to meet their protein requirements, emphasizing the need to prioritize protein intake for optimal health.

They touch upon the significance of avoiding processed foods and focusing on real, organic options. Michelle highlights the value of a diverse diet, encompassing a wide variety of foods and colors to ensure the intake of essential vitamins, minerals, and phytochemicals.

The conversation also addresses the timing of meals, with a recommendation to eat early and often. Michelle explains the importance of adhering to an 8-hour feeding window and a 16-hour fasting window, with the majority of fasting hours occurring during sleep.

The interview concludes with a discussion on the four P's: plan, purchase, prep, and pack, as essential steps in maintaining a nutritious diet. Michelle also introduces the concept of assessing one's relationship with food, promoting mindfulness, and addressing emotional connections to eating.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, athttps://bit.ly/3GCKRzV

409: Steve Carver - Health Benefits of Trampolining That You Didn’t Know Oct 23, 2023

Show notes

Health Benefits of Trampolining That You Didn’t Know

Click Here for a FREE 15 min Zoom Consultation With Brad:

Steve Carver - JumpSport

www.JumpSport.com/Fitness

scarver@jumpsport.com

In this podcast interview, Brad Williams from "Over 40 Fitness Hacks" talks to Steve Carver from JumpSport about the benefits of using trampolines, particularly the JumpSport trampoline, for fitness and rehabilitation. The discussion covers a variety of topics, including how trampolines can benefit people with injuries, weak pelvic floors, and lower back problems.

Steve and Brad delve into how trampolining can help those with injuries, such as ankle, knee, and lower back issues. Steve emphasizes the importance of engaging the core and stabilizer muscles while using the trampoline, highlighting its potential for rehabilitation and physical therapy. They also discuss the impact of trampolining on the pelvic floor muscles, specifically addressing incontinence issues in women and the importance of prostate health in men.

The conversation explores the role of trampolining in reducing the impact on joints and the potential for a more varied and engaging exercise routine. Steve suggests that trampolining can be suitable for individuals with certain injuries, provided they have received clearance from their doctors. He mentions the potential for improved stability, core strength, and balance, all of which are crucial for rehabilitation and overall fitness.

Steve and Brad also touch on the psychological benefits of trampolining, such as the release of "happy hormones" that can improve mood and focus. Steve invites listeners to visit JumpSport's website for more information on their products and how trampolining can be incorporated into various fitness routines.

The interview provides valuable insights into the potential benefits of trampolining as a low-impact and engaging exercise option for people of all ages, particularly those looking for rehabilitation or safer alternatives to traditional workouts.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRz

408: Steve Carver - Rebounding For Over 40s: A Healthier, Efficient Alternative To Traditional Exercise Oct 21, 2023

Show notes

Rebounding For Over 40s: A Healthier, Efficient Alternative To Traditional Exercise

Click Here for a FREE 15 min Zoom Consultation With Brad:

Steve Carver - JumpSport

www.JumpSport.com/Fitness

scarver@jumpsport.com

In this podcast episode, Brad Williams of Over 40 Fitness Hacks interviews Steve Carver from JumpSport, discussing the benefits of rebounding as a fitness activity, particularly for individuals over the age of 40. Brad, a personal trainer with over 14 years of experience, is keen on helping his audience maintain their fitness and well-being while taking into consideration the challenges of aging.

The conversation delves into the science and effectiveness of rebounding compared to other forms of exercise, such as jogging, and highlights the importance of joint and connective tissue health, which tends to deteriorate with age. Steve, who is well into his 60s, shares how rebounding has contributed to his longevity and overall well-being. Rebounding, with its reduced impact on joints and connective tissues, allows individuals to work out longer, harder, and recover faster.

Steve explains how the reduced impact on the body during rebounding can minimize inflammation and soreness typically associated with high-impact exercises. He compares the JumpSport rebounding system to traditional spring-based rebounders and emphasizes the significant reduction in ground impact it offers, making it gentler on the body.

The podcast also explores the benefits of rebounding for the lymphatic system. Rebounding enhances lymphatic flow, which aids in removing toxins from the body, promoting overall health. Brad and Steve discuss how movement plays a crucial role in supporting the lymphatic system, and the unique advantages of rebounding in this regard.

They touch upon how rebounding engages more muscle groups due to the need for stability on the trampoline surface, making it an efficient way to reach one's target heart rate and experience faster recovery during active intervals. Steve cites a study conducted by the American Council on Exercise that found 12 minutes of rebounding to be equivalent to 20 minutes of treadmill running in terms of cardiovascular benefits.

The discussion concludes with the practicality and space-saving advantages of rebounding, making it an accessible and eco-friendly fitness option. Brad expresses his enthusiasm for incorporating rebounding into his training regimen for both his clients and himself, given its many health and time-saving benefits.

Overall, the podcast highlights the potential of rebounding as a fun and effective fitness solution, especially for those over 40, and underscores the importance of maintaining joint health and supporting the lymphatic system in aging individuals.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

407: Steve Carver - A New Revolution In Fitness with JumpSport Trampolines Oct 20, 2023

Show notes

A New Revolution In Fitness with JumpSport Trampolines

Click Here for a FREE 15 min Zoom Consultation With Brad:

Steve Carver - JumpSport

www.JumpSport.com/Fitness

scarver@jumpsport.com

In this podcast interview, Brad Williams from Over 40 Fitness Hacks interviews Steve Carver, the Business and Product Development Director for JumpSport Fitness. Steve discusses his journey from competitive sports to becoming a fitness trainer and eventually joining JumpSport Fitness.

He reflects on his initial encounter with trampolines as a tool for fitness during a TV show called "Dud to Stud." JumpSport Fitness was a sponsor for the show, and Steve saw the potential for trampolines as a versatile fitness platform beyond their primary use for group X classes. This perspective led him to innovative ways to use trampolines for training, which garnered significant attention on social media.

Steve's unique approach caught the attention of JumpSport Fitness, and they invited him to do product demos for them, eventually leading to his role as the Business and Product Development Director. In this role, he manages business-to-business relationships, international distribution, and works on product development to enhance the trampoline's versatility.

Steve emphasizes the trampoline's suitability for personal trainers, group exercise classes, and general fitness enthusiasts. He also addresses the need for more education and programming around using trampolines in traditional exercise settings, with plans to introduce accessories and training methods to expand the platform's applications.

To support their users, JumpSport Fitness offers resources like JumpSport TV, a platform featuring over 200 live workout videos in various categories, and collaborations with fitness professionals who endorse their product. The aim is to make the trampoline a comprehensive and essential fitness tool for everyone. Steve also mentions future plans for innovations, including the introduction of new accessories and partnerships with gym chains like LA Fitness and Club Studio.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at projectb36@gmail.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, athttps://bit.ly/3GCKRzV

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