The Over 50 Health & Wellness Podcast

Send us a textWe are culturally programmed to focus on the outcome – not the journey. Afterall, we are rewarded for outcomes. But this model applies poorly to health and fitness. When we focus primarily on “losing weight” or “getting fit,” we miss a huge component of creating sustainable life-long change. And that’s the journey – as in the HOW and WHY we create change. My guest today states that working is winning – implying that the magic is in the work, that the small steps you take towards a big goal matter in creating any meaningful change.Before we worry about what diet is best: should we do keto or intermittent fasting, or what exercise program we should follow - we need to understand the work ahead, and to create and nurture the perseverance, patience, and intention that will allow us to move steadily on our journey. Along our journey we’ll need to construct systems and frameworks that will support our future selves and set us up for success. My guest today is Kathleen Trotter. Kathleen is a fitness expert, media personality, personal trainer, writer and author, and as you’ll soon hear, she is incredibly knowledgeable and passionate about helping people live their best lives. She believes that we should all live our lives by design, not by default to become our best – and fittest – selves. But that’s easier said than done. But not to fear – Kathleen is here to guide us on this journey. Join us as Kathleen Shares her thoughts on why working is winning, the importance of perseverance, patience, and intentions, why we need to build systems now that will support our future selves, and the criticality of mindset and self-love.Connect with Kathleen:Website - www.kathleentrotter.comFacebook - @FITbyKathleenTInstagram - @fitbykathleentYouTube - Kathleen Trotter Personal Trainer - YouTubeTwitter - @fitbykathleentWe discussed the following resources in this episode:Book - Finding Your Fit: A Compassionate Trainer’s Guide to Making Fitness a Lifelong Habit by Kathleen Trotter - https://www.amazon.com/Finding-Your-Fit-Compassionate-Trainers/dp/1459735196/Book - Your Fittest Future Self: Making Choices Today for a Happier, Healthier, Fitter Future You by Kathleen Trotter - https://www.amazon.com/Your-Fittest-Future-Self-Healthier/dp/1459741285/Andrew Huberman on Impact Theory - https://www.youtube.com/watch?v=OGa_jt3IncYReview of the book Molecule of More https://www.kathleentrotter.com/2021/09/27/dopamine-vs-dopamine-vs-the-here-and-now-chemicals-which-do-you-need-to-feed/Article on importance of little wins https://www.kathleentrotter.com/2021/10/27/merely-participating-subjective-insertWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this week’s episode of the Coach’s Corner I start out by giving you my top 10 tips to help you stick with your New Year’s resolution this year, and then spend a few minutes discussing my new online programming option and why those might – or might not – be a good option for you. The links to all the resources we discussed in this episode are below:MAPS Fitness Products - https://silveredgefitness.com/coaching/Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textI have a confession to make. I’m not particularly strong. I mean, I suppose compared to other 57 year olds in the general population I might be considered strong. I’m certainly fit and healthy, and my body type could be described as lean and athletic. Not don’t get me wrong – I’m not weak. In fact I’m objectively stronger than I’ve ever been in my life. But my primary mode of training the past few years has been CrossFit. And I tend to do well in workouts that have light to moderate weights with a lot of jumping around – but not so well in tests of absolute strength. And there’s an obvious reason why that is – I tend to seek out and train in areas that I’m already good at. But being stronger – that is gaining more lean muscle mass – makes everything better. In the words of Mark Rippetoe, stronger people are harder to kill and more useful in general. In fairness to CrossFit, my coach has pulled me aside several times in the past couple of years and said something along the lines of, “you know Kev, if you took a few months off from CrossFit and focused on strength, you’d come back as a much more formidable athlete. And he’s right – I mean I understand that intellectually. But that means taking months off from something that I’m pretty good at and that I enjoy, to do something I suck at – in other words to work on my weaknesses. And my conversation with today’s guest gave me the incentive to do just that. I’m going to train for and enter my first ever powerlifting meet. If you’re not familiar with powerlifting competitions, they are a test of your one rep max in three lifts – the barbell back squat, the bench press, and the barbell deadlift.But this show isn’t about me – it’s about you. My challenge to you is this. Listen to this show with an open mind, and then check in with yourself. What’s holding you back? Is it fear? Insecurity? Why couldn’t you train for your fist powerlifting competition?My guest today is Andy Baker. Andy has over 17 years of experience as a personal trainer and strength coach and is one of the most sought-after strength and fitness experts in the industry.  Andy coaches high level elite athletes as well as “athletes of aging” and is the co-author of “Practical Programming for Strength Training” with Mark Rippetoe.  In addition, Andy is the co-author of “The Barbell Prescription: Strength Training for Life after 40” with Dr. Jonathon Sullivan.  In this episode Andy breakdown who is (and who is not) a good candidate a powerlifting competition, as well as exactly what we need to do to prepare ourselves for our first meet. In addition to giving us all the resources we need to successfully prepare for our first competition, he gives us his best advice on competition day preparation and mindset.We discussed the following resources during this episode:Andy’s Website – www.andybaker.comAndy’s Training Programs - www.andybaker.com/training-programsBook – Practical Programming for Strength Training by Andy Baker & Mark RippetoeBook - The BarbeWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this week’s episode of the Coach’s Corner I start out by reflecting back on some of the highlights of this podcast so far, and then I spend a few minutes talking about some exciting changes that are happening here at the Over 50 Health & Wellness podcast in the coming new year.  The links to all the resources we discussed in this episode are below:10 Pound Fat Loss Program - https://silveredgefitness.com/coaching/Book: The Barbell Prescription: Strength Training for Life After 40 - https://www.amazon.com/Barbell-Prescription-Strength-Training-After/dp/0982522770/Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textImagine this scenario. You’re 30 pounds overweight, and in fact you’ve been overweight pretty much all of your adult life. Perhaps you’ve lost some or all of this weight several times in the last 25 years. The times you’ve tried dieting have been awful. You were constantly hungry, you were cranky, and a few weeks into it your sleep started to deteriorate, only making matters worse. You started to despise the treadmill. But you stuck with it through sheer determination and willpower. And you lost the weight and finally got to return to some sense of normalcy. But a year later you are right back where you started. And perhaps you start the cycle all over again. You feel frustrated and defeated, perhaps you’ve internalized your failure to permanently lose this excess weight as your personal failure. But you’ve decided that this time is going to be different. New year, new you. Instead of following a diet you found online, or one that a friend suggested, you’ve hired a nutrition coach. And this nutrition coach isn’t cheap, but they have a great reputation and track record of helping people achieve long-term sustainable weight loss. And three months into this program you’ve been dieting and keeping up with your exercise. Nothing crazy, you’re a bit hungry some days, but it’s manageable. Your workouts are three weight training sessions a week, as well as one cardio session a week, and on the other days you’ve gotten in the habit of going on long walks with your dog. You feel great, and you realize that you’re halfway to your 30-pound weight loss goal.But then on your next check in call you coach tells you that they want you to stop dieting. In fact, they are going to increase the amount of food that you eat each day. Wait… what? Increase the amount you eat each day? But… won’t that cause you to gain weight. Your coach informs you that yes, you’ll likely see some weight gain, but just a little. And now you’re thinking hold on… I’m paying my coach to help me lose weight – not gain it back. What’s the deal here? I was doing so good. I’m halfway to my goal. Why in the world would I want to backtrack now? Your coach patiently explains that you’re moving into a reverse dieting phase tat will las for the next 15 weeks. And you’re thinking to yourself – reverse dieting – what is this BS? I’m here to lose weight – not gain it back!I’ve wanted to do an episode on reverse diets for a while now – what they are and why you might consider them. And one of the foremost experts on this subject is Holly Baxter. Holly is a 2x Natural World Champion Fitness Model and has a Master’s degree in Dietetics, is an Accredited Dietician, is a fitness educator, and along with her husband Layne Norton were early pioneers in field of reverse dieting - and they even wrote the definitive book on the subject titled The Complete Reverse Dieting Guide.Join us this week as Holly shares her personal fitness story and her thoughts on the healthiest, most effective way to achieve long-term sustainable healthy weight loss. In this episode she breaks down the importance of a healthy metabolism for fat loss and explains what reverse dieting is, why you might want to consider it, and exactly how it’s done.Connect with Holly:Website - https://hbnutrition.com.au/Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this week’s episode of the Coach’s Corner I start out by talking about Newsweek’s recent cover story titled “Toxic Food: You Meal Should Come with a Warning Label.” And why I think this is such a big deal. Then I talk a bit about how much sugar the average person consumes, why that’s very bad, and some tip on reducing our sugar intake. The links to all the resources we discussed in this episode are below:10 Pound Fat Loss Program - https://silveredgefitness.com/coaching/Newsweek Article: Americans Are Addicted to 'Ultra-Processed' Foods, and It's Killing Us (newsweek.com)Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIntermittent fasting seems to be all the rage right now. When people find out I’m a nutrition coach, one of the most common questions I get asked is “What do you think about intermittent fasting?” And to be honest, as a weight loss tool, I’ve been fairly neutral. If you enjoy eating that way and can sustain it for the rest of your life, and it helps you lose weight (because it causes you to eat fewer calories in a day), then go for it. But I’ve never personal experimented with intermittent fasting… until now. If you’re at all curious about the buzz and hype around intermittent fasting, you’re in the right place My guest today is Laurie Lewis. Laurie is an author and Intermittent Fasting coach. Laurie has been studying nutrition for the last 22 years, yet in spite of that she found herself 50 pounds overweight when she hit menopause, and for the next five years struggled with her weight. Now today at age 58 she’s lost her excess weight and is – in her words – vibrantly alive. Join us this week as Laurie shares her personal journey with us and shares her prescription for how we can all eat the foods we love (and love us back) in order to live strong, healthy and vibrant lives.We mentioned the following resources in this episode:Website - www.fastforwardwellness.comFacebook - https://www.facebook.com/FastWithLaurieYouTube - https://www.youtube.com/channel/UCN8uj15I9u-0AzqDQSNWejwInstagram - @fast_forward_wellnessTed Talk with Eran Segal – What’s The Best Diet For Humans? - https://www.youtube.com/watch?v=0z03xkwFbw4Book – AC: The Power of Appetite Correction by Dr. Bert Herring - https://www.amazon.com/AC-Appetite-Correction-Bert-Herring/dp/0692517375/Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this week’s episode of the Coach’s Corner I start out by talking about New Year’s Resolution Diets – since apparently a whopping 26 million of us will be doing this - and then spend the rest of the time discussing exactly what is a reasonable expectation for how long weight loss should take. The links to all the resources we discussed in this episode are below:Download the Workout Anywhere Guide - www.silveredgefree.com10 Pound Fat Loss Program - https://silveredgefitness.com/coaching/Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textLet me ask you a question. Who’s in charge of your health and wellbeing? I mean, who has ultimate responsibility for your health as you age? We’re conditioned to believe that this is the responsibility of the medical community, since after all they are the experts. They spent all those grueling years in medical school, did their internship, and have practiced medicine for a number of years and have all of that accumulated wisdom. But here’s the deal, these amazing men and women are for the most part trained and responsible for sick care and disease care. But sick care, disease care, and injury care only play a small role in how you age. In other words, they are only a small piece of the healthy aging puzzle.My guest today used a term I never heard before – in fact I think she may have coined the phrase – and that’s compliant aging. And what she means by this is too many aging people simply accept that getting weaker, losing mobility, and becoming frail and unable to enjoy life to the fullest is simply a natural part of the aging process. We blindly accept the common narrative that we’re “over the hill,” or “it’s all downhill from here.” And while aging is inevitable – in large part we get to decide HOW we age. And all of us would rather be healthy, strong, and vibrant as we age as opposed to sick and frail. My guest today is Joni Grant. Joni is the author of the book Train to Age. She is also a competitive power lifter, personal trainer, and functional aging specialist. But she wasn’t always fit of strong – in fact, quite the opposite. She was weak and overweight, had never really worked out in her entire life, and then one day a friend talked her into joining her in a CrossFit class. She wasn’t a fan of CrossFit, but she fell in love with the barbell, and began her slow journey from obese and weak to competing in powerlifting meets. Today Joni is on a mission to educate seniors that they get to decide how they age.You can connect with Joni in the following ways:Website - https://www.traintoage.com/Facebook - https://www.facebook.com/TrainToAgeEmail – joni@traintoage.comInstagram - @traintoageBook Train to Age - https://www.amazon.com/Train-Age-Fully-Joni-Grant/dp/1977246133/Want to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness

Send us a textIn this week’s episode of the Coach’s Corner I start out by talking about my new Workout Anywhere program and then transition into giving you an update on my client Broc. I haven’t done an updates in a while, but Broc just gave up caffeine cold turkey last week, and the results might surprise you.  The links to all the resources we discussed in this episode are below:Download the Workout Anywhere Guide - www.silveredgefree.comMidlife Mastery Podcast – www.midlifemasterypodcast.comWant to rewrite the narrative of your life and health? Visit the link below to see if our 1:1 coaching services are a perfect fit for your long term goals: https://go.silveredgefitness.com/schedule/coaching-inquiry Want more over 50 health and wellness goodness? Check out our private Facebook group: https://www.facebook.com/groups/silveredgefitness