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:

366: Brad Williams - Optimizing Fitness and Fasting with Essential Amino Acids: A Guide for Over 40s Jul 26, 2023

Show notes

Optimizing Fitness and Fasting with Essential Amino Acids: A Guide for Over 40s

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

Essential Amino Acid Supplement

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In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams discusses essential amino acids and branch chain amino acids. He starts by explaining that amino acids are the building blocks of proteins and can be obtained from meat and other dietary sources. However, essential amino acids and branch chain amino acids have higher bioavailability and are easier for the body to absorb.

Brad shares his personal experience with branch chain amino acids, noting that they can provide a slight energy boost during workouts, especially when combined with caffeine. He points out that if one already follows a balanced diet with sufficient protein intake, using these supplements may not be necessary.

The focus then shifts to essential amino acids, which are the nine amino acids the body cannot produce on its own and must be ingested or supplemented. Brad expresses his preference for essential amino acids over branch chain amino acids due to the comprehensive health benefits they offer. He mentions that taking essential amino acids in the morning helps him during his intermittent fasting routine and supports muscle development and recovery.

Brad acknowledges that essential amino acids in their raw form taste unpleasant, but he found a way to make them more palatable by adding lime or lemon juice and cayenne pepper. He mentions using a glucose monitoring software called NutraSense to optimize his fasting and nutrient intake.

In conclusion, Brad encourages listeners to find what works best for them, considering individual goals and budgets when exploring different supplements. He believes that essential amino acids have proven beneficial for him personally and recommends trying them to see if they fit well into one's fitness routine.

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

365: Lynne Wadsworth - Conquering Sugar Addiction and Boosting Energy Naturally Jul 22, 2023

Show notes

Conquering Sugar Addiction and Boosting Energy Naturally

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

In this podcast episode, Brad Williams from "Over 40 Fitness Hacks" interviews Lynne Wadsworth from the "Living Life Naturally" podcast. Lynne, a certified wellness and cooking instructor, shares her personal struggle with a lifelong addiction to sugar. The conversation centers around natural ways to boost energy levels and kick the sugar addiction.

Lynne admits to being a sugar addict, even bringing back Cadbury's chocolate from England to indulge in secretly. She highlights how sugar affects the brain similarly to cocaine and other drugs, leading to addictive behavior. To combat the addiction, she advises listeners to identify their triggers and reasons for turning to sugar. Emotional comfort, nostalgia, or feeling like something is missing can be underlying factors. Lynne suggests focusing on other activities when cravings hit, such as taking a walk or journaling to understand your relationship with sugar better.

Brad also shares some tips for curbing sugar cravings, like drinking water before indulging in sugar and prioritizing whole foods. They emphasize the importance of reading food labels to be aware of hidden sugars in processed foods. Additionally, they touch on maintaining energy levels through proper nutrition and exercise, encouraging listeners to be more attuned to their bodies.

Throughout the episode, Lynne and Brad stress the significance of self-awareness, journaling, and understanding individual dietary needs to lead a healthier, more energized life. Links to Lynne's website and podcast are provided for those interested in exploring her work further.

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

364: Lynne Wadsworth - Navigating Health and Fitness After 40: Adjusting Pillars of Wellness and Embracing Change Jul 21, 2023

Show notes

Navigating Health and Fitness After 40: Adjusting Pillars of Wellness and Embracing Change

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

Step By Step Podcasting Link!

Descript Editing Software Link!

Lynne Wadsworth - Living Life Naturally Podcast

lwadsworth@verizon.net

www.holistic-healthandwellness.com

In this podcast episode, host Brad Williams from "Over 40 Fitness Hacks" interviews Lynne Wadsworth from the "Living Life Naturally" podcast. They discuss the challenges faced by individuals over 40, particularly women going through menopause, and the adjustments needed for maintaining overall health and fitness.

Lynne emphasizes the need to adjust and change fitness routines as our bodies change with age. Many people struggle to lose weight and maintain their previous fitness levels after reaching their 40s, and this can be particularly challenging for women going through menopause. Lynne advises that the process begins with a shift in mindset, especially as people may be experiencing life changes such as empty nest syndrome and questioning their life's direction.

She highlights the importance of being in tune with one's body, as sensitivities to certain foods may develop with age, leading to bloating or weight gain. Lynne encourages keeping a journal to track how different foods affect the body, helping to identify potential sensitivities.

Brad shares his personal experience of adjusting his fitness routine in his 40s and learning to listen to his body's signals. He also mentions the importance of intermittent fasting and finding the right balance between exercise and rest to manage stress levels and improve results.

Regarding menopausal stages, Lynne advises women to consider natural alternatives to hormone replacement therapy (HRT) and suggests working with a knowledgeable professional to understand how to balance hormones effectively. She also mentions the positive impact of exercise in balancing hormones and reducing menopausal symptoms.

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

363: Lynne Wadsworth - Overcoming Migraines and Embracing Health: A Late-in-Life Fitness Journey Jul 19, 2023

Show notes

Overcoming Migraines and Embracing Health: A Late-in-Life Fitness Journey with Lynne Wadsworth

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

Lynne Wadsworth - Living Life Naturally Podcast

lwadsworth@verizon.net

www.holistic-healthandwellness.com

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Lynne Wadsworth from the Living Life Naturally podcast. Lynne is a certified wellness instructor and healthy cooking instructor who shares her inspiring fitness journey of starting later in life and getting healthier.

Lynne admits that she used to be a yo-yo dieter and struggled with migraines, high blood pressure, and high cholesterol. About 12 years ago, she decided to make a change and sought help from a holistic health program in Tampa Bay for her migraines. Concurrently, she attended the Institute for Integrative Nutrition, where she learned valuable information about nutrition and health.

Through this journey, Lynne realized the negative impact of yo-yo dieting and decided to focus on helping others improve their health in a sustainable and holistic way. She is particularly passionate about assisting women going through perimenopause and menopause who might be struggling with their health and weight gain.

During the interview, Lynne discusses the pillars of health that she advocates, including diet, exercise, hydration, relaxation techniques, and eliminating processed foods and sugars. She highlights the significance of exercise as a preventative measure, even on days when someone might not feel well, and shares her own experiences of managing migraines through lifestyle changes.

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

362: Tracee Gluhaich - Optimizing Nutrition for Women Over 50: Overeating, Under Eating, and Quality Protein Explained Jul 15, 2023

Show notes

Optimizing Nutrition for Women Over 50: Overeating, Under Eating, and Quality Protein Explained

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

Tracee Gluhaich - High Energy Girl Podcast

www.HighEnergyGirl.com

tracee@truehealthinternational.com

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Tracy, an integrative health coach who specializes in women over 50. The focus of the episode is on the concepts of overeating and under eating, as well as the importance of consuming quality protein. Tracy explains that many women tend to undereat when trying to lose weight, which is counterproductive as the body holds onto fat stores in response. Increasing protein intake, particularly from quality sources, can help release body fat. Brad agrees and emphasizes the benefits of protein for calorie burning, muscle building, and maintaining a healthy metabolic rate.

They also discuss the importance of maintaining a sustainable and balanced approach to nutrition, rather than resorting to extreme calorie restriction. Tracy suggests treating oneself with the same love and care as you would a small child. They highlight the advantages of eating clean, whole foods, and the satisfaction and satiety provided by high-quality protein. Tracy shares her favorite trick of making bone broth vegetable soup, which is nutrient-dense, filling, and easy to prepare.

The conversation then shifts to the topic of plant-based diets, with Tracy expressing her view that they may not be suitable for everyone. While she promotes eating plenty of plants, she believes that high-quality meat can be beneficial for most people, cautioning against consuming factory-farmed meats filled with hormones and antibiotics. Tracy shares her concerns about soy consumption and emphasizes the importance of enzymes and probiotics for optimal digestion and gut health. Brad reflects on his own experience trying a vegan diet and the challenges he faced with meeting protein needs while avoiding excessive carbohydrate intake.

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

361: Tracee Gluhaich - The Power of Strength Training for Women Over 50: A Path to Health and Empowerment Jul 14, 2023

Show notes

The Power of Strength Training for Women Over 50: A Path to Health and Empowerment

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

Tracee Gluhaich - High Energy Girl Podcast

www.HighEnergyGirl.com

tracee@truehealthinternational.com

In the podcast episode titled "The Power of Strength Training for Women Over 50," Brad Williams from the Over 40 Fitness Hacks podcast interviews Tracy from the High Energy Girl podcast. Tracy, an integrative health coach specializing in strength training for women over 50, shares her personal story and expertise on the subject. The conversation delves into the importance of strength training, dispelling myths, and addressing the concept of being "skinny fat."

In the episode, Tracy discusses her own experience as a former cardio enthusiast and the toll it took on her knees. Realizing the need for a change, she turned to weightlifting and eventually joined CrossFit. At 57, Tracy has become stronger than ever before, highlighting the significance of strength training for women over 50.

Tracy emphasizes several key benefits of strength training for women. Firstly, it helps burn more calories even while at rest, as active metabolic tissue requires energy. Additionally, strength training helps combat muscle loss associated with age, specifically during menopause, preventing the frail and weakened appearance commonly seen in older women. It also contributes to stronger bones, reducing the risk of falls and fractures.

Contrary to popular belief, Tracy debunks the myth that weightlifting will make women bulky. She explains that achieving a muscular physique like bodybuilders requires specific training and dietary practices. For most women, strength training simply results in a lean and toned physique.

The conversation also touches upon the importance of flexibility and mobility training. Tracy highlights the role of yin yoga in improving joint health and maintaining fluidity of movement, which reduces the risk of injuries. The incorporation of functional exercises and balance training further enhances overall physical well-being.

Tracy and Brad discuss the empowering effects of strength training on both the body and mind. They emphasize the connection between physical strength and mental fortitude, encouraging women to embrace strength training as a means of building resilience and confidence. The episode concludes with the reminder that regardless of age, it is never too late to start a fitness journey and reap the benefits of strength training.

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

360: Tracee Gluhaich - Nutrition, Healthy Eating, and Skincare Jul 13, 2023

Show notes

Nutrition, Healthy Eating, and Skincare: Insights from Tracy of High Energy Girl Podcast

Step By Step Podcasting Link!

Descript Editing Software Link!

Tracee Gluhaich - High Energy Girl Podcast

www.HighEnergyGirl.com

tracee@truehealthinternational.com

In this podcast episode, Brad Williams from the Over 40 Fitness Hacks podcast interviews Tracy from the High Energy Girl podcast. Tracy is an integrative health coach and personal trainer who shares valuable insights on nutrition, finding nutrient-dense foods, and taking care of kids' health. They also touch on the topic of skincare products. Tracy emphasizes the importance of eating clean and dispels common misconceptions about nutrition. She talks about her own transformation from feeding her kids fast food and processed meals to helping them develop healthier eating habits. Tracy now focuses on assisting women over 50 in improving their health and strength.

Brad and Tracy discuss the challenges of navigating conflicting information on nutrition, including the contradictory claims made in documentaries about vegan and carnivore diets. They agree that processed foods are generally unhealthy, but Tracy points out that not all processed foods are bad, as long as they are clean and fit into a balanced lifestyle. They highlight the need for better education about nutrition and the impact of childhood obesity on long-term health.

The conversation moves on to the topic of where to shop for healthy foods. Tracy suggests that local farmer's markets and seasonal produce are the best options. She explains that even organic produce that is shipped long distances may lose nutrients and freshness during the transportation process. Brad shares his experience with hydroponics and growing his own herbs and vegetables, and Tracy mentions that her husband used to be a farmer.

They also discuss the importance of being aware of contaminants and pesticides in food. Brad mentions a website that provides information on the "dirty dozen" and the "clean 15" produce, which can guide consumers in making healthier choices. Tracy adds that a similar website exists for skincare products, which can help individuals avoid harmful chemicals in their personal care routines.

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

359: Carol Covino - Boosting Energy and Mitochondrial Health for Women Over 50 Jul 10, 2023

Show notes

Boosting Energy and Mitochondrial Health for Women Over 50: Insights from Carol Covino

Click Here for a FREE 15 min Zoom Consultation:

Carol Covino - Covino Fitness

carol@carolcovino.com

https://www.carolcovino.com/

In an episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Carol Covino, a fitness and nutrition specialist, who shares valuable insights on training and boosting energy levels for women over 50. The conversation revolves around the importance of mitochondrial health and its impact on maintaining youthful energy levels. Both Brad and Carol emphasize the role of mitochondria as the "little energy centers or batteries" of cells and discuss the detrimental effects of inflammation on mitochondrial health.

Intermittent fasting emerges as a prominent practice recommended by both Brad and Carol. They highlight the benefits of a 12 to 16-hour fasting window, which allows for digestive rest and rejuvenation of cells and mitochondria. By giving the body a chance to "take out the trash" and promote autophagy, intermittent fasting becomes an integral part of a fitness routine for women over 50.

The conversation also explores the influence of stress, exercise, and nutrition on mitochondria. Carol stresses the need for women to modify their exercise and diet routines as they approach menopause to preserve bone density, strength, muscle mass, and overall health. She cautions against overexercising and excessive cardio, advocating for a balance that includes weight training and hormetic stressors.

Supplementation is another topic of discussion, with Carol mentioning the use of L-carnitine and creatine. L-carnitine is credited for facilitating the process of fat burning and potentially supporting healthy mitochondria, while creatine is recognized for its energy-boosting properties and potential benefits for brain health.

The episode concludes with Carol sharing her website, podcast (Forever Fit Podcast), and upcoming book, along with her online programs aimed at helping women achieve sustainable fat loss, increased muscle strength, and improved energy levels. Brad expresses his appreciation for the valuable insights provided by health and wellness professionals like Carol and the continuous learning opportunities they offer to listeners.

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

358: Carol Covino - Prioritizing Longevity: Shifting Focus from Aesthetics to Health in Over 40 Fitness Jul 05, 2023

Show notes

Prioritizing Longevity: Shifting Focus from Aesthetics to Health in Over 40 Fitness

Click Here for a FREE 15 min Zoom Consultation:

Carol Covino - Covino Fitness

carol@carolcovino.com

https://www.carolcovino.com/

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Carol Covino, a fitness and nutrition specialist for women over 50. The discussion centers around the transition from focusing on aesthetics to prioritizing longevity and overall health as individuals age. Brad shares his personal journey of recovering from surgeries and how his perspective shifted towards caring more about his blood work, functional fitness, and long-term goals rather than physical appearance.

Carol relates to Brad's experience, having faced her own back problems and injuries. She emphasizes the importance of training in a way that minimizes the risk of injury and supports overall well-being. As women approach their 60s, Carol believes they should shift their focus from external appearances to their energy levels and overall health. This stage of life offers an opportunity to discover and live out a sense of purpose, but it requires maintaining good health and vitality.

Brad discusses his approach to recovery, including slowing down, listening to his body, and making choices that make him feel good. He emphasizes the need to adapt exercises to accommodate individual limitations and prioritize longevity.

Carol shares her experience of journaling her exercises and revamping her workout plan after back injuries. They both agree that progressive overload and finding alternative ways to stimulate muscles are key strategies for maintaining strength and avoiding injury.

Overall, the interview highlights the shift in mindset that occurs with age, where individuals prioritize health, longevity, and overall well-being over aesthetic goals. It emphasizes the importance of listening to one's body, adapting exercises to prevent injury, and making conscious choices about nutrition to support long-term health and vitality.

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

357: Carol Covino - Empowering Women Over 50: A Journey of Fitness, Bodybuilding, and Menopausal Wellness Jul 03, 2023

Show notes

Empowering Women Over 50: A Journey of Fitness, Bodybuilding, and Menopausal Wellness

Click Here for a FREE 15 min Zoom Consultation:

Carol Covino - Covino Fitness

carol@carolcovino.com

https://www.carolcovino.com/

In this episode of the Over 40 Fitness Hacks podcast, host Brad Williams interviews Carol Covino, a menopausal specialist and fitness coach for women over 50. Carol shares her own journey in the fitness industry, including participating in bodybuilding shows and bikini prep contests. After a break, she returned to the fitness world in her 50s and now focuses on helping women over 50 with hormone balance, inflammation reduction, weight loss, and muscle building.

Brad and Carol discuss the importance of weight training for maintaining lean muscle mass, especially as we age. They also touch on the role of endurance training and its benefits for heart health. Carol explains that her own transformation occurred when she started incorporating weightlifting and paying attention to her nutrition.

They delve into the preparation for bodybuilding shows, particularly the last couple of months leading up to the competition. Carol talks about the mental and physical challenges of cutting body fat, reducing carbohydrates, and maintaining motivation. She emphasizes the confidence and self-discovery that can come from pushing oneself to that level.

Carol reveals that she relied on a coach during her shows because she couldn't be objective with herself. Having an objective set of eyes helped her make the necessary adjustments and stay on track. She also mentions the importance of lighting and an external perspective to counterbalance one's own critical self-perception.

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

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