Over 40 Fitness Hacks

Podcast Episode: "Stay On Track with Your Fitness Regimen: The Power of Daily Checklists" Welcome listeners! In today's episode, we will be discussing a simple yet effective method for staying on track with your fitness regimen: using a daily checklist system. Segment 1: Importance of a Daily Checklist for Fitness Why it's important to have a clear plan for your daily fitness routine How a daily checklist can help you stay organized and avoid forgetting important tasks Segment 2: Setting Up Your Daily Checklist How to create your daily checklist, including what to include and how to prioritize Tips for making sure your checklist is realistic and manageable Segment 3: Using Daily Containers for Supplements The benefits of using daily containers to keep track of your supplements How to use the containers effectively, including making sure to refill them at the beginning of each week Segment 4: Playing Catch-Up Before Bed Why it's important to review your daily checklist and make sure you've completed all tasks Strategies for catching up on missed tasks, including adding them to tomorrow's checklist or scheduling a make-up session Conclusion: Wrapping up today's episode and reiterating the benefits of using a daily checklist system for staying on track with your fitness regimen. Encouraging listeners to give it a try and see the positive impact it can have on their fitness journey. Thank you for tuning in! 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 episode, I will be discussing my favorite website to check out my macros as well as basal metabolic rate.  As a personal trainer and gym owner with over 12 years of experience, I will also be answering some common questions from clients at the gym. Episode on Basal Metabolic Rate (BMR) & Total Daily Expenditure (TDE) Introduction: Welcome to the Over 40 Fitness Hacks Podcast with Brad Williams, helping the over-40 crowd fight the aging process without giving up their social life. In this episode, we'll be discussing BMR and TDE. BMR Definition: BMR is the amount of calories you burn while awake and resting in bed all day long. It is influenced by factors such as body size, metabolism, genetics, diet, and gut health. Using BMR Calculators: A website recommended by Brad is Legion Athletics (www.LegionAthletics.com) , which has a BMR calculator to estimate the number of calories needed to maintain current weight. Brad uses this website and finds that his BMR is 1910 calories. Compensating for Movement: To compensate for the energy spent while moving throughout the day, the rule of thumb is to add 500 calories to the BMR calculation. Brad explains that for him, this means a typical diet of 2500 calories to maintain his current weight. Weight Loss Calculation: To lose weight, Brad suggests deducing 500-750 calories from the total daily caloric intake. On Legion Athletics, there is also a weight loss calculator, which Brad demonstrates by inputting his stats and activity level. TDE: Brad mentions that there is a TDE calculator available on the website, but for most people, it is not necessary to calculate the exact amount of calories burned each day. 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

Today, Dr. Andrew Hill from Peak Brain Institute discusses brain mapping and the services offered at Peak Brain Institute. "At Peak Brain, we like to think of ourselves as a gym for the brain, helping individuals overcome cognitive challenges and reach their peak performance goals. Our training protocols include Quantitative EEG "brain mapping" assessments, neurofeedback training, heart rate variability biofeedback, and mindfulness meditation. We have a team of EEG technicians and mindfulness facilitators who work with clients as their personal brain coaches. Our brain mapping assessments, also known as Quantitative EEG, provide a detailed understanding of an individual's brain function and activity. This information is then used to create a personalized training plan for each client, utilizing neurofeedback, biofeedback, and mindfulness practices. We offer alternative interventions for a variety of cognitive and mental health issues, including focus, attention, creativity, traumatic stress, mood, sleep, migraines, hyperactivity, rumination, impulsivity, perseveration, seizures, alcohol recovery, test preparation, concussions, and traumatic brain injuries. We believe that by understanding the unique functioning of an individual's brain, we can provide targeted and effective interventions to improve cognitive and mental health. Thank you for considering Peak Brain Institute for your brain training needs." Dr. Andrew Hill - Peak Brain Institute www.peakbraininstitute.com [email protected] If You're Interested In Online Personal Training OR Being On "Over 40 Fitness Hacks Podcast": Brad Williams - Online Personal Trainer - Host of Over 40 Fitness Hacks [email protected]  www.Over40FitnessHacks.com Yelp Reviews on Evolve Gym (my local biz in Huntington Beach):    https://bit.ly/3PlNDeS --- Support this podcast: https://anchor.fm/brad-williams33/support

Today, Dr. Andrew Hill from Peak Brain Institute discusses brain mapping and the services offered at Peak Brain Institute. "At Peak Brain, we like to think of ourselves as a gym for the brain, helping individuals overcome cognitive challenges and reach their peak performance goals. Our training protocols include Quantitative EEG "brain mapping" assessments, neurofeedback training, heart rate variability biofeedback, and mindfulness meditation. We have a team of EEG technicians and mindfulness facilitators who work with clients as their personal brain coaches. Our brain mapping assessments, also known as Quantitative EEG, provide a detailed understanding of an individual's brain function and activity. This information is then used to create a personalized training plan for each client, utilizing neurofeedback, biofeedback, and mindfulness practices. We offer alternative interventions for a variety of cognitive and mental health issues, including: focus, attention, creativity, traumatic stress, mood, sleep, migraines, hyperactivity, rumination, impulsivity, perseveration, seizures, alcohol recovery, test preparation, concussions, and traumatic brain injuries. We believe that by understanding the unique functioning of an individual's brain, we can provide targeted and effective interventions to improve cognitive and mental health. Thank you for considering Peak Brain Institute for your brain training needs." Dr. Andrew Hill - Peak Brain Institute www.peakbraininstitute.com [email protected] If You're Interested In Online Personal Training OR Being On "Over 40 Fitness Hacks Podcast": Brad Williams - Online Personal Trainer - Host of Over 40 Fitness Hacks [email protected]  www.Over40FitnessHacks.com Yelp Reviews on Evolve Gym (my local biz in Huntington Beach):    https://bit.ly/3PlNDeS --- Support this podcast: https://anchor.fm/brad-williams33/support

Today, Dr. Andrew Hill from Peak Brain Institute discusses brain mapping and the services offered at Peak Brain Institute.   "At Peak Brain, we like to think of ourselves as a gym for the brain, helping individuals overcome cognitive challenges and reach their peak performance goals. Our training protocols include Quantitative EEG "brain mapping" assessments, neurofeedback training, heart rate variability biofeedback, and mindfulness meditation. We have a team of EEG technicians and mindfulness facilitators who work with clients as their personal brain coaches. Our brain mapping assessments, also known as Quantitative EEG, provide a detailed understanding of an individual's brain function and activity. This information is then used to create a personalized training plan for each client, utilizing neurofeedback, biofeedback, and mindfulness practices. We offer alternative interventions for a variety of cognitive and mental health issues, including: focus, attention, creativity, traumatic stress, mood, sleep, migraines, hyperactivity, rumination, impulsivity, perseveration, seizures, alcohol recovery, test preparation, concussions, and traumatic brain injuries. We believe that by understanding the unique functioning of an individual's brain, we can provide targeted and effective interventions to improve cognitive and mental health. Thank you for considering Peak Brain Institute for your brain training needs." Dr. Andrew Hill - Peak Brain Institute www.peakbraininstitute.com [email protected]  If You're Interested In Online Personal Training OR Being On "Over 40 Fitness Hacks Podcast":         Brad Williams - Online Personal Trainer - Host of Over 40 Fitness Hacks [email protected]  www.Over40FitnessHacks.com         Yelp Reviews on Evolve Gym (my local biz in Huntington Beach):    https://bit.ly/3PlNDeS --- Support this podcast: https://anchor.fm/brad-williams33/support

In this season,  I have with me, Dr. Shannan Crawford.  She is a Clinical Psychotherapist as well as a fellow podcaster. About: I believe there’s a healthier, more vibrant version of yourself inside of you. As a clinical psychologist, I’ve invested over 15 years honing strategies to help get you unstuck so you can be the confident, imaginative, inspiring person you were meant to be. Let me lead you on a journey of identifying and overcoming areas of self-sabotage through my approach, Restoring Self-Cohesion (RSC). By removing unconscious blocks and restoring internal alignment, you’ll be able to throw off any limitations holding you back. It’s time for you to stop self-sabotage and take back your life. Enjoy!  Dr. Shannan Crawford - Clinical Psychologist  "Unlock U" Podcast  www.drshannancrawford.com  www.CrawfordClinics.com  If You're Interested In Online Personal Training OR Being On "Over 40 Fitness Hacks Podcast":  Brad Williams - Online Personal Trainer - Host of Over 40 Fitness Hacks [email protected]  www.Over40FitnessHacks.com  Yelp Reviews on Evolve Gym (my local biz in Huntington Beach):    https://bit.ly/3PlNDeS --- Support this podcast: https://anchor.fm/brad-williams33/support

In this season,  I have with me, Dr. Shannan Crawford.  She is a Clinical Psychotherapist as well as a fellow podcaster. About: I believe there’s a healthier, more vibrant version of yourself inside of you. As a clinical psychologist, I’ve invested over 15 years honing strategies to help get you unstuck so you can be the confident, imaginative, inspiring person you were meant to be. Let me lead you on a journey of identifying and overcoming areas of self-sabotage through my approach, Restoring Self-Cohesion (RSC). By removing unconscious blocks and restoring internal alignment, you’ll be able to throw off any limitations holding you back. It’s time for you to stop self-sabotage and take back your life. Enjoy! Dr. Shannan Crawford - Clinical Psychologist "Unlock U" Podcast www.drshannancrawford.com www.CrawfordClinics.com If You're Interested In Online Personal Training OR Being On "Over 40 Fitness Hacks Podcast": Brad Williams - Online Personal Trainer - Host of Over 40 Fitness Hacks [email protected]  www.Over40FitnessHacks.com Yelp Reviews on Evolve Gym (my local biz in Huntington Beach):    https://bit.ly/3PlNDeS --- Support this podcast: https://anchor.fm/brad-williams33/support

In this season,  I have with me, Dr. Shannan Crawford.  She is a Clinical Psychotherapist as well as a fellow podcaster.     About: I believe there’s a healthier, more vibrant version of yourself inside of you. As a clinical psychologist, I’ve invested over 15 years honing strategies to help get you unstuck so you can be the confident, imaginative, inspiring person you were meant to be. Let me lead you on a journey of identifying and overcoming areas of self-sabotage through my approach, Restoring Self-Cohesion (RSC). By removing unconscious blocks and restoring internal alignment, you’ll be able to throw off any limitations holding you back. It’s time for you to stop self-sabotage and take back your life. Enjoy!         Dr. Shannan Crawford - Clinical Psychologist "Unlock U" Podcast   www.drshannancrawford.com www.CrawfordClinics.com  If You're Interested In Online Personal Training OR Being On "Over 40 Fitness Hacks Podcast":         Brad Williams - Online Personal Trainer - Host of Over 40 Fitness Hacks [email protected]  www.Over40FitnessHacks.com         Yelp Reviews on Evolve Gym (my local biz in Huntington Beach):    https://bit.ly/3PlNDeS --- Support this podcast: https://anchor.fm/brad-williams33/support

In this episode, I will be discussing my results after 5 weeks of working out at The Smart Fit Method. As a personal trainer and gym owner with over 12 years of experience, I will also be answering some common questions from clients at the gym.   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

Fasting for 48 hours can be a great way to supercharge your results in terms of weight loss and overall health. However, it's important to approach this method of fasting with caution, as it can be difficult for some people to stick to and may not be safe for everyone.  If you're interested in trying 48-hour fasting, make sure to consult with a healthcare professional first to determine if it's safe for you. Additionally, incorporating regular exercises, such as resistance training and cardio, can help enhance the benefits of fasting. As a personal trainer and gym owner for over 12 years, I recommend using a combination of fasting and exercise to achieve your goals.  If you're looking for online personal training or want to be a part of my "Over 40 Fitness Hacks Podcast", feel free to reach out to me at [email protected] or visit my website at www.Over40FitnessHacks.com.  You can also check out Yelp reviews for my local gym, Evolve Gym, in Huntington Beach at https://bit.ly/3PlNDeSv. --- Support this podcast: https://anchor.fm/brad-williams33/support