Plan Simple with Mia Moran Build Your Age-Appropriate Exercise Routine with Dr. Anthony Balduzzi
“Get rid of the all or nothing mindset that it needs to be some super intense thing.”
–Dr. Anthony Balduzzi
Do you need different food and exercise in your 40s and after? Is it too late to start working out? I’m so excited about this conversation with Dr. Anthony Balduzzi, founder of The Fit Mother Project. We talk about long-term health as a motivator and how to actually make change happen as we age.
Why does it feel like what was working doesn’t any more? And what can you do about it? Dr. Anthony says the margin of error goes down when you don’t have as much estrogen providing energy, bone strength, and vitality. That means we need to do strength training, really get control of our nutrition (we’ll talk about some shifts here), make sure you’re moving, take the right supplements, and optimize sleep.
If you’re looking at that list and thinking, “I don’t have time,” we’re going to talk about pulses of exercise, how to mix cardio and strength training, and shifts in food that can make a big difference. Plus how these changes can give you more energy … that can help you do more of the good stuff for your body.
We talk about:
- Having a standardized healthy breakfast and getting more protein in your diet
- The need for movement AND workouts
- Experimenting to find what feels good for your body
- Starting strength training — it’s not too late and it doesn’t have to take hours
- Micro workouts, combining cardio and strength training and ways to trading intensity for time
- The importance of recovery time
ABOUT DR. ANTHONY
Dr. Anthony Balduzzi is a health and weight loss expert and the founder of The Fit Mother Project and The Fit Father Project — the leading health & weight loss programs for busy moms and dads over 40. Dr. Balduzzi holds dual degrees in Nutrition & Neuroscience from the University Of Pennsylvania and a Doctorate in Naturopathic Medicine. Dr. Balduzzi is most proud of the fact that he's helped over 30,000 families in over 100 countries lose weight and get healthy through his programs.
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DOABLE CHANGES
At the end of every episode, we share three doable changes, so you can take what you've heard and put it into action. Action is where change happens.
Even though we want big change, it’s really little things done over and over that make the difference. So pick a doable thing. Put it in your calendar. Weave it through your days for a week and then move on to the next one. It will have a snowball effect.
Here are three Doable Changes from this conversation:
- DIAL IN BREAKFAST. Having a standardized healthy breakfast is a great way to start the day. You want some healthy fat, some protein, lots of vitamins and minerals. Have a plan and keep it simple. You could have an egg with sauteed greens, other veggies or berries. You could do overnight oats with hemp seeds, chia seeds, and almond milk. You could do a smoothie with protein powder, almond milk, and veggies. You can eat the same thing everyday or swap out what veggies you have with your eggs or what fruit you put in your smoothie. Some of these things you can even prep ahead. Dial in breakfast and see what that does for your day.
- BUILD DAILY MOVEMENT. In addition to working out, we just need to move more. Walking is great. Where can you add a walk or even better, several short walks, into your day? Can you walk for 20 minutes in the morning? Walk around the block between calls? Take a family walk after dinner? Schedule time in your weekly plan. See if you can walk every day for a week.
- ADD A MIXED WORKOUT. You can do a metabolic resistance training workout, that combines cardio and strength training. Think high intensity, lower time. Yes, save time and get an effective workout! You can find examples from Dr. Anthony (see links). Do this one to three times a week. Track what you do. What is actually doable for you? If a 30 minute workout once a week is what’s doable, start there.