Over 40 Fitness Hacks

In this episode, I will be sharing my new daily routine and how it was influenced by various health and wellness professionals I have met online. These professionals include nutritionists, chiropractors, personal trainers, and online coaches. I will be discussing the changes I have made to my daily routine and how they have impacted my overall health and well-being. Segment 1: Less Coffee and Delaying First Cup One of the changes I made was to reduce my coffee intake and delay my first cup of coffee for at least an hour after waking up. This advice came from a nutritionist who emphasized the importance of giving my body time to wake up naturally before introducing caffeine. I noticed that I had more sustained energy throughout the day by doing this. Segment 2: Not Breaking My Fast with Vitamins and Supplements Another change I made was to not break my fast in the morning with vitamins, supplements, or even apple cider vinegar. I learned this from an online coach who explained that consuming anything other than water or black coffee could break my fast and affect my body's ability to fully utilize stored fat for energy. I found that I was able to maintain my fast longer and had better digestion by following this advice. Segment 3: Eating Eggs Every Day A personal trainer recommended incorporating eggs into my daily diet. Eggs are a great source of protein and nutrients, and they are easy to prepare. I have found that eating eggs for breakfast keeps me full and satisfied for longer periods, which helps me avoid snacking throughout the day. Segment 4: Eating Berries Before Bed Lastly, a chiropractor recommended eating berries towards the end of the night to help improve sleep quality. Berries contain antioxidants and anti-inflammatory properties, which can reduce inflammation in the body and improve sleep. I have noticed that I fall asleep faster and have a more restful night's sleep since incorporating this into my routine. Conclusion: In conclusion, by incorporating the advice of health and wellness professionals into my daily routine, I have noticed significant improvements in my overall health and well-being. I encourage listeners to research and explore the advice of professionals in these areas to find what works best for them. Thank you for listening to this episode, and I hope you found it informative and helpful. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv. --- Support this podcast: https://anchor.fm/brad-williams33/support

The Simplest Way to Feeling Better: Knowing Your Body

Intro: Welcome to this week's episode where we will be discussing the importance of knowing your body and how it is feeling with certain types of diets, workouts, and supplements. With so much conflicting information out there, it can be overwhelming to figure out what works best for our bodies. However, through experience and conversations with industry professionals, we have found that the simplest way to feeling better is by listening to your body.

Segment 1: The Importance of Listening to Your Body In this segment, we will discuss why it is important to listen to your body and how it can help you make informed decisions about your health. We will talk about how the body communicates with us through physical sensations, such as hunger, thirst, and fatigue, and how these cues can help us make decisions about what to eat, how much to exercise, and when to rest.

Segment 2: Types of Diets In this segment, we will explore the different types of diets that are out there and discuss how to determine which one is right for your body. We will talk about the pros and cons of popular diets such as keto, paleo, and veganism, and provide tips on how to determine what works best for your unique body.

Segment 3: Types of Workouts In this segment, we will discuss the different types of workouts and how to determine which one is right for your body. We will talk about the benefits of strength training, cardio, and yoga, and provide tips on how to listen to your body to determine what type of workout your body needs on any given day.

Segment 4: Supplements In this segment, we will discuss the different types of supplements that are out there and how to determine which ones are right for your body. We will talk about the benefits of supplements such as protein powder, multivitamins, and omega-3s, and provide tips on how to determine what your body needs based on your individual health goals.

Conclusion: In conclusion, the simplest way to feeling better is by listening to your body. By paying attention to the physical cues that your body gives you, you can make informed decisions about your health and wellness. Whether it's through the foods you eat, the workouts you do, or the supplements you take, knowing your body is the key to achieving optimal health and wellness.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv.

--- Support this podcast: https://anchor.fm/brad-williams33/support

Nate Sleger -Begin Within Fitness- Begin Within Podcast

https://www.beginwithin.fit/

[email protected]

In this episode, our guest Nate Slegers, founder of Begin Within Fitness, shares his insights on building healthy habits versus the go-all-in approach. He emphasizes the importance of sustainable, long-term changes for healthy living. We discuss our top three habits that we recommend to our clients for lasting results.

Key Points:

1. The go-all-in approach may work for some people, but it often leads to burnout and unsustainable habits.
2. Building healthy habits is a gradual process that takes time and patience.
3. Consistency is key when it comes to creating healthy habits. Small, incremental changes over time can lead to significant improvements in health and wellness.
4. Our top three recommended habits for healthy living:

• Drinking more water: Staying hydrated is essential for overall health and can help with weight management, digestion, and cognitive function.
• Incorporating movement into your daily routine: Even small amounts of physical activity can have significant health benefits, such as reducing the risk of chronic disease and improving mood.
• Prioritizing sleep: Getting enough quality sleep is crucial for physical and mental health. Aim for seven to eight hours of sleep each night and establish a relaxing bedtime routine.

Conclusion: Building healthy habits is a more sustainable and effective approach to achieving long-term health and wellness. By making small, consistent changes over time, we can create habits that last a lifetime. 

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv.

--- Support this podcast: https://anchor.fm/brad-williams33/support

Nate Sleger -Begin Within Fitness- Begin Within Podcast

https://www.beginwithin.fit/

[email protected]

Introduction: In this episode, we have Nate Sleger, the founder of Begin Within Fitness, discussing his book titled "5 Ways You're Wrecking Your Weight Loss". He shares his expertise on how to develop healthy habits that can help with weight loss and general well-being.

Key Discussion Points:

• Nate's background and journey to becoming a fitness expert and author
• The importance of sleep in achieving weight loss goals
• Mindful eating: what it is and how to incorporate it into your lifestyle
• The benefits of being present in everything you do in life
• The role of nature in improving mental and physical health
• Tips for making these healthy habits a part of your daily routine

Nate's Background: Nate Sleger is a fitness expert and author who has been helping people achieve their fitness goals for over a decade. He founded Begin Within Fitness, a company that offers personal training and nutrition coaching to individuals and groups.

Importance of Sleep: Nate emphasizes the importance of getting enough sleep to achieve weight loss goals. He explains how lack of sleep can lead to hormonal imbalances, making it harder to lose weight. He also shares tips for improving sleep quality, such as creating a bedtime routine and avoiding electronic devices before bedtime.

Mindful Eating: Nate discusses the concept of mindful eating and how it can help people make better food choices. He explains that mindful eating involves being present in the moment while eating, paying attention to hunger cues and food choices. He also offers tips for incorporating mindful eating into daily life, such as taking breaks during meals and eating without distractions.

Being Present in Life: Nate stresses the importance of being present in everything you do in life, not just while eating. He explains that being present helps reduce stress and anxiety, which can contribute to weight gain. He offers practical tips for being more present, such as focusing on one task at a time and practicing mindfulness meditation.

The Role of Nature: Nate discusses the benefits of spending time in nature for mental and physical health. He explains how being in nature can reduce stress, boost mood, and improve overall well-being. He offers tips for incorporating nature into daily life, such as taking walks in nature and practicing outdoor activities.

Tips for Making Healthy Habits a Part of Daily Routine: Nate shares practical tips for making these healthy habits a part of daily routine. He emphasizes the importance of starting small and gradually building up healthy habits over time. He also encourages listeners to find a support system to help with accountability and motivation.

Conclusion: Nate Sleger's book, "5 Ways You're Wrecking Your Weight Loss", offers practical tips for developing healthy habits that can lead to weight loss and general well-being. In this episode, we discussed the importance of sleep, mindful eating, being present in life, and the role of nature in improving mental and physical health. Nate shared practical tips for making these healthy habits a part of daily routine, emphasizing the importance of starting small and finding a support system.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv.

--- Support this podcast: https://anchor.fm/brad-williams33/support

Nate Sleger -Begin Within Fitness- Begin Within Podcast

https://www.beginwithin.fit/

[email protected] 

In this episode, we sit down with Nate Sleger, a personal trainer and owner of Begin Within Fitness. Nate introduces the concept of learning to exercise backwards, which focuses on every other aspect of someone's routine other than the normal weight training and cardio. This approach puts a spotlight on the usual suspects such as sleep, hydration, and nutrition, which clients often neglect in their eagerness to focus on a new exercise program.

Main Discussion: Nate shares his background and journey in the fitness industry and how he developed the concept of exercising backwards. He explains how many clients approach him with the goal of losing weight or building muscle, but they are not prioritizing other crucial elements such as sleep and nutrition.

We delve into how exercise can be more effective when it's combined with a balanced routine that includes healthy habits outside of the gym. Nate shares tips on how to improve sleep, hydration, and nutrition, including the benefits of a well-rounded approach and the importance of individualizing recommendations.

We also discuss how exercise can be a tool to help people make positive changes in their lives and how it can lead to increased self-awareness and self-confidence. Nate shares some inspiring stories of how he has seen clients transform their lives by incorporating healthier habits and exercise into their routines.

Conclusion: Learning to exercise backwards is a unique and refreshing approach to fitness that challenges the traditional focus on weight training and cardio. By prioritizing sleep, hydration, and nutrition, clients can achieve better results and make more sustainable changes in their lives. We hope you enjoyed this episode and learned something new about how to approach fitness in a more holistic and well-rounded way.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv.

--- Support this podcast: https://anchor.fm/brad-williams33/support

Carrie Wojo - Clinical Nutritionist

Path To Health

www.PathToHealthOC.com

[email protected]

In this episode, we had the pleasure of hosting Carrie Wojo, a Clinical Nutritionist from Pure Health, to discuss the importance of digestive health. Carrie is passionate about helping people achieve optimal health through nutrition and lifestyle choices. We start off by discussing the digestive system and its role in our overall health. Carrie explains that the digestive system is responsible for breaking down food and absorbing nutrients. Poor digestive health can lead to a range of health problems, including nutrient deficiencies, inflammation, and autoimmune diseases. 

Carrie emphasizes the importance of having a healthy gut microbiome, which is made up of trillions of bacteria that live in our digestive tract. These bacteria play a crucial role in our digestion, immunity, and overall health. She explains that a healthy gut microbiome can help prevent diseases such as diabetes, obesity, and heart disease. We then dive into some practical tips for improving digestive health. 

Carrie recommends eating a varied diet rich in whole foods such as fruits, vegetables, and whole grains. She also emphasizes the importance of staying hydrated and avoiding processed foods and sugar. Carrie also discusses the role of probiotics and prebiotics in promoting digestive health. Probiotics are beneficial bacteria that can be found in fermented foods such as yogurt, kefir, and sauerkraut. Prebiotics, on the other hand, are a type of fiber that feeds the good bacteria in our gut. Prebiotics can be found in foods such as garlic, onions, and bananas. 

We wrap up the episode by discussing the importance of listening to our bodies and paying attention to any digestive symptoms we may be experiencing. Carrie explains that digestive issues such as bloating, gas, and constipation are often a sign of an underlying issue that needs to be addressed. Overall, this episode highlights the importance of digestive health in promoting overall health and preventing disease. 

Carrie provides practical tips and insights for improving digestive health through nutrition and lifestyle choices. We hope this episode inspires listeners to take care of their digestive health and make positive changes to support their overall 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 [email protected] 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/3PlNDeSv.

--- Support this podcast: https://anchor.fm/brad-williams33/support

Carrie Wojo - Clinical Nutritionist

Path To Health

www.PathToHealthOC.com

[email protected]

Introduction: Welcome to our podcast, where we dive into important health topics and bring on experts to share their knowledge. Today, we have a special guest, Carrie Wojo, a Clinical Nutritionist from Pure Health, who will be talking to us about the importance of liver health. 

Segment 1: About Carrie Wojo and Pure Health Carrie Wojo is a Clinical Nutritionist and has been practicing for over a decade. She is passionate about helping her clients achieve optimal health through nutrition and lifestyle changes. She works at Pure Health, a holistic health center that focuses on natural approaches to health and wellness. 

Segment 2: The Importance of Liver Health Carrie explains that the liver is one of the most important organs in our body, as it acts as a powerhouse for our metabolism. It is responsible for filtering toxins and waste products from our body, breaking down fats and carbohydrates, and producing bile, which helps digest fats. A distressed liver can lead to many internal and external problems, and sometimes even diseases. 

Segment 3: How to Take Care of Your Liver Carrie shares some tips on how to take care of your liver, including eating a healthy diet that is low in processed foods and high in fruits and vegetables, staying hydrated, and exercising regularly. She also recommends avoiding excessive alcohol consumption and taking certain supplements that support liver health. 

Segment 4: Signs of a Distressed Liver Carrie discusses some common signs of a distressed liver, such as fatigue, digestive issues, skin problems, and even mood changes. She stresses the importance of listening to your body and seeking medical advice if you suspect that you have liver problems. Conclusion: Thank you, Carrie, for sharing your knowledge on the importance of liver health. It's clear that our liver plays a crucial role in our overall health and well-being, and we need to take good care of it. We hope that our listeners have learned some valuable information and will take steps to support their liver health. 

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv.

--- Support this podcast: https://anchor.fm/brad-williams33/support

Introduction: In this episode, we sit down with Carrie Wojo, a Clinical Nutritionist from Pure Health to discuss the differences between clinical nutritionists, registered dieticians, and certified nutritionists. We also explore the concept of pure health and the importance of addressing underlying root causes of pain, inflammation, and diseases. Segment 1: Understanding the differences between Clinical Nutritionists, Registered Dieticians, and Certified Nutritionists Carrie provides an overview of the different types of nutritionists, including their qualifications and scope of practice She explains that clinical nutritionists have advanced training in functional nutrition, which focuses on the root cause of health issues and works to address the whole person, rather than just treating symptoms Registered dieticians, on the other hand, are trained in medical nutrition therapy and are typically found working in clinical settings such as hospitals Certified nutritionists typically have a background in science, but their qualifications and scope of practice can vary widely Segment 2: The Importance of Addressing Underlying Root Causes Carrie discusses the concept of pure health and how it involves addressing the underlying causes of pain, inflammation, and diseases She explains that pure health is not just about treating symptoms, but rather working to identify and address the root causes of health issues Carrie provides examples of how she has helped clients achieve pure health by identifying underlying imbalances in their body and making targeted dietary and lifestyle changes Segment 3: Practical Tips for Achieving Pure Health Carrie provides some practical tips for listeners who want to achieve pure health, including:Prioritizing nutrient-dense foods and reducing processed foods and sugar Digestive Health Incorporating movement and exercise into daily routines Working with a qualified nutritionist or health professional to address any underlying imbalances If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv. --- Support this podcast: https://anchor.fm/brad-williams33/support

Episode Title: Clean Eating: A Guide to Choosing the Safest Fruits, Veggies, and Fish Introduction: Welcome to today's episode where we're going to talk about clean eating and how to choose the safest fruits, veggies, and fish to consume. Our information comes from a yearly report by the Environmental Working Group (EWG), which provides guidance on the most contaminated produce and the cleanest options available. Segment 1: What is Clean Eating? To start things off, we'll define what clean eating means. Clean eating is a way of eating that involves choosing whole, unprocessed foods that are free from additives, preservatives, and chemicals. The idea is to eat foods that are as close to their natural state as possible. Eating clean can improve your health, help you maintain a healthy weight, and provide your body with the nutrients it needs to function properly. Segment 2: The Environmental Working Group (EWG) Next, we'll discuss the Environmental Working Group (EWG) and their yearly report on the most contaminated fruits and vegetables. The EWG is a non-profit organization that conducts research and advocacy work on issues related to the environment and public health. Every year, they release a report called the Dirty Dozen, which lists the 12 most contaminated fruits and vegetables and the Clean Fifteen, which lists the safest produce to consume. Segment 3: The Dirty Dozen In this segment, we'll dive into the Dirty Dozen list and discuss the fruits and vegetables that are most heavily contaminated with pesticides and other chemicals. Some of the items on the list include strawberries, spinach, kale, and apples. We'll talk about why these foods are so contaminated and the potential health risks associated with consuming them in large amounts. Segment 4: The Clean Fifteen Moving on to the Clean Fifteen list, we'll discuss the fruits and vegetables that are the safest to consume. These items include avocados, sweet corn, pineapple, and papaya, among others. We'll talk about why these foods are the cleanest and what makes them good options for those who want to eat clean. Segment 5: Choosing Clean Fish Finally, we'll talk about how to choose clean fish. Fish can be a healthy and nutritious part of a clean eating diet, but some types of fish can be contaminated with mercury and other toxins. We'll discuss the types of fish that are safest to eat and provide tips on how to choose and prepare fish that's clean and healthy. Conclusion: In conclusion, eating clean is an important part of maintaining good health. By choosing the safest fruits, vegetables, and fish, you can ensure that you're getting the nutrients your body needs without exposing yourself to harmful chemicals and toxins. Be sure to check out the Environmental Working Group's yearly report for more information on the cleanest and most contaminated produce. If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv. --- Support this podcast: https://anchor.fm/brad-williams33/support

In this podcast, we'll be discussing the top 3 things that helped our host recover from a second back surgery. I share my personal experience and provide valuable insights on how to recover effectively from such surgeries. Segment 1: Proper Breathing Techniques and the importance of proper breathing techniques during the recovery process. They highlight how controlled breathing helped them reduce pain and inflammation in the affected area. We discuss the role of breathing exercises in calming the nervous system and reducing stress levels, which can slow down the recovery process. Segment 2: Giving the Body Time to Heal.  There is a common misconception that going back to the gym immediately after surgery is necessary. I advise listeners to listen to their bodies and give themselves ample time to heal before engaging in any strenuous activity.   Segment 3: Unique YouTube Video for Muscle Strengthening I share a unique YouTube video discovered during my recovery process. The video focuses on strengthening all the muscles around the spine, including those that are often neglected during regular workouts. Incorporating the exercises in the video helped me recover and strengthen my muscles to almost 100%. Foundation Training Youtube Video: https://www.youtube.com/watch?v=4BOTvaRaDjI&t=615s If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at [email protected] 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/3PlNDeSv. --- Support this podcast: https://anchor.fm/brad-williams33/support