Over 40 Fitness Hacks

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, at https://bit.ly/3GCKRzV

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, at https://bit.ly/3GCKRzV

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, at https://bit.ly/3GCKRzV

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

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! Descript Editing Software Link! 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, at https://bit.ly/3GCKRzV

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, at https://bit.ly/3GCKRzV

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 *As an Amazon Associate, I earn from qualifying purchases. 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

Certified wellness and cooking instructor Lynne Wadsworth discusses her lifelong sugar addiction and shares tips on conquering it. She emphasizes the similarities of sugar to drugs and suggests identifying triggers and finding alternative activities. Tips for curbing sugar cravings include drinking water, reading food labels, and prioritizing whole foods. The hosts also touch on maintaining energy levels through proper nutrition and exercise. The importance of self-awareness, journaling, and healthy habits is highlighted, along with tips on reducing caffeine intake and increasing energy naturally.

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

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