Over 40 Fitness Hacks

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**Over 40 Fitness Hacks**

Over 40 Fitness Hacks, the podcast for individuals looking to fight the aging process while still enjoying their social lives. I provide invaluable insights, tips, and tricks tailored explicitly for the over-40 crowd. My goal is to help you unlock your full potential, regain vitality, and make the most out of every stage of life. Fitness after 40 doesn’t have to be this hard!

www.Over40FitnessHacks.com

*Content for education/entertainment only. Not medical or fitness advice. See episode notes for full disclaimer.

Latest Episodes:

376: Brad Williams - Part 2 of The Power of Embracing Overall Health in Fitness Strategy Aug 16, 2023

Show notes

Part 2 of The Power of Embracing Overall Health in Fitness Strategy

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

Step By Step Podcasting Link!

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In this episode of the "Over 40 Fitness Hacks" podcast, hosted by Brad Williams, he delves into part two of his thoughts on an all-encompassing health strategy. Brad begins by referencing his previous episode and proceeds to cover various aspects of holistic health for individuals over 40.

Brad emphasizes the significance of movement, highlighting that counting steps and engaging in any form of physical activity matters. He shares his experience during the pandemic, stressing how even with regular workouts, a lack of movement impacted his overall health.

Diet is another focal point, where Brad advocates for a mindful approach to eating. He discusses the importance of clean, nutrient-dense foods and the variations in nutrient content due to farming practices. Brad suggests prioritizing local, organic options and touches on the "clean 15" and "dirty dozen" foods in relation to pesticide exposure.

Stress management is a crucial theme. Brad advises moderation in exercise and recommends tackling mental stressors, including work-related issues, for improved well-being. He highlights the detrimental effects of chronic stress on health and aging. Brad addresses vices like overindulging in food and alcohol. He promotes setting rules for moderation and discusses strategies for balancing enjoyment with health-conscious choices.

Sun exposure is touched upon as a source of vitamin D and circadian rhythm regulation. Brad acknowledges challenges in getting sufficient sunlight, especially for those with indoor professions, and underscores the need for supplementation when necessary.

Brad then delves into the quality of indoor air and its impact on health. He suggests using improved filters and speaks about the benefits of maintaining good air quality in sleeping environments.

Nagging injuries are also covered, with Brad encouraging proactive steps to address them. He recommends seeking help from various sources, including experts online and in-person, to prevent issues from worsening.

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

375: Brad Williams - Part 1 of The Power of Embracing Overall Health in Fitness Strategy Aug 14, 2023

Show notes

Part 1 of The Power of Embracing Overall Health in Fitness Strategy

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

Liver Supplement

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In a recent podcast episode of "Over 40 Fitness Hacks," host Brad Williams delves into the age-old debate of whether to go all in on one specific fitness category or adopt a more comprehensive approach to health. With a background in personal training spanning over 14 years, Brad offers insights tailored to individuals over 40 who aim to defy the aging process without sacrificing their social lives. The episode centers around the idea that finding a harmonious balance between various fitness aspects can yield superior results and longevity.

Brad begins by enumerating some of the classic fitness archetypes, including bodybuilders, avid runners, and dedicated swimmers. These individuals often dedicate substantial time and effort to mastering their chosen discipline. However, Brad introduces an intriguing alternative – the concept of an overall health strategy. Instead of focusing solely on a singular fitness goal, he suggests exploring various aspects of health to create a holistic approach that benefits the body and mind.

Dabbling in a variety of health facets can have a synergistic effect, leading to improved overall results compared to the more extreme approach of specializing in just one aspect. Brad discusses the significance of maintaining organ health, particularly the liver. He reflects on his own journey, highlighting the insights he gained from an episode featuring Dr. Holly Lucille, who emphasized the importance of liver health for metabolic efficiency. This realization prompted Brad to prioritize liver health through dietary changes and supplements, demonstrating his commitment to a multifaceted health approach.

Brad also introduces the role of mineralized water in maintaining health. Drawing from an interview with Tim Kelly, he emphasizes the benefits of mineral-rich water in supporting blood flow, while also discussing its potential to aid in achieving a more alkaline body state. Brad highlights the importance of balancing acidity and alkalinity, pointing out that an alkaline state may have health benefits, as suggested by some studies.

One of the key takeaways from the episode is the significance of regular blood work checks. Brad speaks from personal experience, describing his frequent blood work routines as part of his "biohacking" journey. He recommends that listeners visit their doctors for blood work at least annually to track their health progress and identify potential concerns early.

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

374: Alisha Carlson - Empowering Women of All Ages: Alisha’s Non-Diet Approach to Fitness and Wellness Aug 09, 2023

Show notes

Empowering Women of All Ages: Alisha’s Non-Diet Approach to Fitness and Wellness

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

Alisha Carlson - The StrongHer Way Podcast

alisha@alishacarlson.com

www.AlishaCarlson.com

In this podcast episode, Brad Williams from Over 40 Fitness Hacks interviews Alisha Carlson from The StrongHer Way podcast. Alisha discusses her coaching programs for women of all ages and stages, including female athletes. Her focus is on helping women build confidence in the weight room and within their bodies while emphasizing non-diet strategies.

Alisha works on foundational habits related to food, exercise, time management, and sleep. She believes in healing women's relationships with food, exercise, and their bodies, allowing them to make sustainable lifestyle changes without relying on willpower alone.

The interview covers Alisha's coaching approach and how she plans to launch an app and group coaching options in the future. She offers a free resource, the mindful eating project, and encourages listeners to explore her non-diet approach through a free consultation.

The conversation also touches on the value of coaching and accountability in achieving fitness goals, and Brad expresses his appreciation for Alisha's work with women of all ages, highlighting that the health and wellness industry continues to grow and impact people's lives positively.

The podcast ends with Alisha sharing how listeners can connect with her through her website, social media, and podcast, The Strong Her Way. Brad expresses gratitude for having Alisha on the show and looks forward to being the first male guest on The Strong Her Way podcast in the future.

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

373: Alisha Carlson - Shifting Mindsets: Aesthetic vs. True Health in Fitness Aug 07, 2023

Show notes

Shifting Mindsets: Aesthetic vs. True Health in Fitness - Insights from Alisha Carlson

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

Alisha Carlson - The StrongHer Way Podcast

alisha@alishacarlson.com

www.AlishaCarlson.com

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Alisha Carlson from The StrongHer Way podcast. They discuss the mindset surrounding health and fitness, particularly the focus on aesthetics versus overall well-being. Alisha highlights the extreme measures bodybuilders take before competitions and emphasizes that this is not indicative of true health.

Alisha shares her perspective on differentiating professional sports, where extreme measures may be acceptable, from general fitness for the public. She points out that comparing oneself to professional bodybuilders or fitness influencers on social media can create unrealistic expectations, especially for individuals with busy lives and other responsibilities.

The conversation also delves into the importance of recognizing that health and fitness look different on each individual. Alisha encourages people to focus on functional fitness, nutrition, and understanding their own bodies rather than striving for a specific look. She addresses the pressure some clients feel to recapture their bodies from a past time, explaining the need to explore the underlying motivations behind such goals.

Additionally, they touch on the significance of weight training and the misconception that adding muscle mass will lead to weight gain. Instead, they emphasize the importance of focusing on inches lost and overall well-being rather than just the number on the scale.

Overall, the episode offers valuable insights into developing a healthy mindset about fitness, embracing individuality, and setting meaningful goals that align with personal 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

372: Alisha Carlson - From Running to Weight Training: A Fitness Journey of Growth and Sustainability Aug 05, 2023

Show notes

From Running to Weight Training: A Fitness Journey of Growth and Sustainability

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

Step By Step Podcasting Link!

Descript Editing Software Link!

Alisha Carlson - The StrongHer Way Podcast

alisha@alishacarlson.com

www.AlishaCarlson.com

In this podcast interview between Brad Williams from Over 40 Fitness Hacks and Alisha Carlson from The StrongHer Way Podcast, Alisha introduces herself as a fitness, nutrition, and life coach predominantly focused on women. She shares her personal journey, which began about 15 or 16 years ago when she started running to get in shape for her wedding. Over time, Alisha found that running helped break self-limiting beliefs and boosted her confidence. She then transitioned into weight training, even participating in figure shows and competitions. However, she also experienced some disordered behaviors around food and body image.

Both Brad and Alisha agree that fitness journeys are about more than just aesthetics. They emphasize the importance of functional fitness, feeling good mentally, and reducing stress. They discuss the pressure within the fitness industry to maintain competition-ready physiques, which can lead to unrealistic expectations. Instead, they advocate for a focus on overall health and fitness for the long term.

Alisha's journey taught her valuable life lessons, including discipline, consistency, and perseverance, which she applies not only to fitness but also to other areas of her life. The interview highlights the idea that fitness should be a sustainable and enjoyable part of life, supporting personal growth and 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, athttps://bit.ly/3GCKRzV

371: Peter Lap - Empowering Postpartum Fitness: Step By Step Programming Aug 04, 2023

Show notes

Empowering Postpartum Fitness: Step By Step Programming

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

Peter Lap- The Healthy Post Natal Body Podcast

info@healthypostnatalbody.com

www.healthypostnatalbody.com

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Peter Lap from The Healthy Post Natal Body podcast. Peter explains his postpartum exercise program, which aims to help women recover and regain strength after childbirth. He runs a home exercise routine that focuses on core and glute exercises. The program is unique because it offers free access for the first three months after birth, making it accessible and affordable for new mothers.

Peter emphasizes the importance of continuing to work on core and glute strength during pregnancy, as it can aid in the labor process and postpartum recovery. He mentions the significance of proper breathing techniques during exercises to manage internal pressure and avoid bracing, especially postpartum. The program follows a systematic approach with progressions to address individual needs, as not all postpartum women are at the same fitness level. Peter believes in providing effective results to clients within a short time frame, enabling them to move on with their lives and refer others to his program.

Listeners interested in postpartum health and advice can find more information on Peter's website and podcast, "The Healthy Post Natal Body." Peter encourages emails from anyone with questions about postpartum health, and he uses them to create content for his podcast episodes. The podcast covers a range of postpartum health topics, including expert interviews and advice on raising kids.

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

370: Peter Lap - Optimizing Pre and Postnatal Fitness: Expert Insights from The Healthy Post Natal Body Podcast Aug 02, 2023

Show notes

Optimizing Pre and Postnatal Fitness: Expert Insights from The Healthy Post Natal Body Podcast

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

Peter Lap- The Healthy Post Natal Body Podcast

info@healthypostnatalbody.com

www.healthypostnatalbody.com

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Peter Lap from The Healthy Post Natal Body podcast to discuss pre and postnatal fitness. Brad admits his limited knowledge about the topic, and Peter shares valuable insights. They talk about exercising during pregnancy, emphasizing the importance of getting marching orders from a doctor and understanding the reasons behind certain restrictions.

Peter explains that women can continue most activities they were comfortable with before pregnancy in the first two trimesters. However, in the third trimester, they should avoid lying on their back, as it puts pressure on the vena cava and affects blood flow to the heart. Peter stresses the significance of blood flow during pregnancy and postpartum.

Regarding prenatal exercise, Peter advises women to keep doing activities they enjoy but avoid raising their heart rate above 70% of maximum capacity. The goal is to have a smooth postpartum recovery, and Peter suggests doing core exercises, especially rotational and anti-rotational exercises, to maintain core strength. He also emphasizes the importance of resistance training during pregnancy to improve posture and prevent issues like back and neck pain.

The conversation shifts to common postpartum issues, such as separation of stomach muscles and pelvic floor prolapse, which Peter says are natural after giving birth. He notes that many women are not adequately informed about these issues and the benefits of exercising during and after pregnancy. Peter believes that with the right exercise and proper guidance, most postpartum issues can be fixed.

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

369: Peter Lap - Navigating Postpartum Fitness: From Project Manager to Postnatal Expert Jul 31, 2023

Show notes

Navigating Postpartum Fitness: From Project Manager to Postnatal Expert

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

Peter Lap- The Healthy Post Natal Body Podcast

info@healthypostnatalbody.com

www.healthypostnatalbody.com

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Peter Lap, the host of The Healthy Post Natal Body podcast. Peter shares his journey from being a project manager to becoming a personal trainer about 12 years ago. He found his niche in training women between the ages of 25 and postpartum.

Peter explains how he stumbled upon the postnatal training field when one of his American personal trainer friends complained about losing clients after they became pregnant. Realizing the potential in this area, Peter decided to get qualified in postnatal fitness and started offering specialized services. He became one of the few trainers in his area, Edinburgh, Scotland, focusing on postpartum fitness, even though it wasn't a common concept back then.

He emphasizes how postpartum fitness was not considered a significant concern at that time, and women often faced issues like abdominal separation, pelvic floor problems, and back pain without any proper solutions. Through writing articles and collaborating with the British Broadcasting Corporation (BBC), Peter became known as the go-to expert for postpartum fitness.

Brad and Peter discuss the importance of finding one's niche in the competitive personal training industry. Peter advises that if a trainer isn't comfortable working with certain clientele, they should refer them to a more suitable trainer to ensure the best results for the clients. Brad, being a gym owner, highlights the benefits of knowing each trainer's specialization, allowing him to match clients with trainers who align best with their goals.

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

368: Brad Williams - Exercises for Optimal Joint Mobility: Stay Functionally Fit Over 40 Jul 29, 2023

Show notes

Exercises for Optimal Joint Mobility: Stay Functionally Fit Over 40

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

Step By Step Podcasting Link!

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In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses the concept of being functionally fit, which he defines as the ability to move in various directions and planes without pain, and with a feeling of strength to transition easily between positions. He emphasizes the importance of balanced training and mobility for maintaining functional fitness as one ages.

Brad focuses on mobility issues concerning the ankle, knee, hip, and shoulder joints. For ankle mobility, he suggests using balanced disks for squats and single-leg squats to work on smaller muscles around the joints. He also demonstrates an ankle mobility test using a wall and a fist to check flexibility.

Moving to knee exercises, Brad highlights balanced training and physical therapy exercises like kick-ups to strengthen smaller knee muscles and improve rotational aspects.

For hip mobility, he recommends exercises like straight leg kickouts and hip abductor stretches to enhance flexibility and prevent injuries, even for those not seeking high-level athleticism.

Finally, Brad delves into shoulder mobility exercises, including wall glides and long lever stretches, which help improve shoulder and thoracic spine flexibility.

Throughout the episode, he emphasizes starting with low weights and slow movements to avoid injury, especially for those over 40 with sedentary jobs that can lead to reduced joint mobility. Brad encourages listeners to explore joint mobility exercises to maintain functional fitness and improve overall well-being as they age.

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

367: Brad Williams - Navigating Fitness Advice on Social Media: Sifting Through The Noise Jul 28, 2023

Show notes

Navigating Fitness Advice on Social Media: Sifting Through The Noise

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

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses the challenges of navigating fitness advice on social media, particularly videos on YouTube and TikTok. As a personal trainer with over 15 years of experience, Brad emphasizes the importance of being open-minded and exploring various exercises and fitness concepts.

He mentions seeing conflicting information from different sources, including personal trainers, physical therapists, and chiropractors. While he appreciates the diversity of content available, Brad observes that some individuals on social media can be one-track-minded, insisting their way is the only right approach.

Brad addresses specific topics he encountered on social media. For example, he discusses a young person promoting hack squats and machine-based leg exercises as the best option for leg development. While acknowledging the benefits of such exercises for strength and power, Brad emphasizes the importance of including other exercises to target different muscle fibers and promote joint health and balance.

He also addresses misconceptions about balance training, noting the significance of incorporating exercises using tools like Bosu balls and balance discs to strengthen stabilizer muscles and improve overall balance.

Regarding leg extensions, Brad shares that while some physical therapists caution against them due to potential knee stress, they can still be beneficial if not done excessively. He encourages variety in workouts and advises against performing any exercise daily to avoid overstraining specific body parts.

Lastly, Brad discusses core exercises, such as planks and hollows, and their importance for building a strong core. He highlights that while some trainers and therapists express concerns about exercises involving spinal flexion, moderate use can be suitable for most individuals, as long as they don't have pre-existing conditions or perform them excessively.

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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