Over 40 Fitness Hacks Podcast: Episode 339 - Embracing Health and Vitality: A Journey with Alicia Jones of Over 50 Fit and Fabulous

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In this podcast episode, Brad Williams, the host of the "Over 40 Fitness Hacks" podcast, interviews Alicia Jones, a personal trainer specializing in women's health over the age of 50. The episode focuses on maintaining health and well-being into one's seventies, eighties, nineties, and beyond.

Alicia shares her background as a health and weight loss coach, primarily working with women over 50. She explains that her motivation for specializing in this demographic comes from her upbringing, with a mother who exemplified good health and aging well and a grandmother who experienced health issues due to smoking. She emphasizes the importance of taking care of oneself and demonstrates through her mother's example that it is possible to live a fulfilling and adventurous life even as one ages.

Brad relates to Alicia's story, as he also witnessed contrasting health outcomes within his family based on lifestyle choices. He highlights the significance of starting a health and wellness journey early in life with the support of parents and loved ones but emphasizes that it's never too late to make positive changes.

Alicia emphasizes that many individuals feel it's too late to improve their health due to age-related concerns, such as heart health or joint pain. However, she stresses that there are plenty of actions one can take to reverse chronic conditions and regain their health.

When asked about her coaching setup, Alicia explains that she operates primarily online through her program called "Over 50 Fit and Fabulous." She offers various options, including group coaching, self-study programs, and one-on-one VIP coaching, tailoring her approach to meet each individual's needs.

Brad agrees with Alicia's approach of providing different options to cater to different clients' preferences and motivation levels. He discusses the importance of meeting people where they are and offering a variety of options to accommodate their specific needs and desires. He criticizes some big box gyms for being solely profit-driven and not genuinely focused on helping people achieve their goals.

Both Brad and Alicia agree on the importance of giving clients what they want while still guiding them towards their fitness journey. They believe in providing options and tailoring the approach to each person's unique requirements to ensure success.

Overall, the podcast episode discusses the possibilities of maintaining and improving health well into one's later years, highlighting personal stories and experiences of both the host and the guest. They emphasize the importance of individualized approaches to fitness and wellness and reject the notion that age is a barrier to achieving optimal health.



Over 40 Fitness Hacks Podcast: Episode 340 - Movement Matters: Keeping Women Over 50 Fit and Fabulous at Work

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In this podcast transcript, Brad Williams, the host of the "Over 40 Fitness Hacks" podcast, engages in a conversation with Alicia Jones, the owner of "Over 50 Fit and Fabulous." The two fitness experts discuss the importance of movement and exercise for individuals over 40 and share practical tips for incorporating physical activity into daily routines.

Alicia emphasizes the negative effects of prolonged sitting, explaining that studies have shown that a sedentary lifestyle can lead to physical deterioration and increased susceptibility to illness. She stresses the importance of keeping the body in motion throughout the day to counteract these negative effects. Alicia suggests using simple bodyweight exercises as a convenient and time-efficient way to stay active. For example, she recommends doing squats or standing up and sitting down multiple times before getting up from a desk or engaging in other activities. She also highlights the benefits of dips for the arms and chest muscles, as well as improved posture.

Brad agrees with the significance of movement and shares his favorite tip for desk workers—opting for stairs instead of elevators. He explains that taking the stairs can have a surprisingly positive impact on overall movement and recommends using breaks to go up and down the stairs. Brad acknowledges that many people are still working from home due to the COVID-19 pandemic and suggests using the desk itself for exercises like planks and tricep push-ups. He encourages listeners to get creative and find opportunities for movement throughout the day.

The hosts then discuss their experiences during the COVID-19 pandemic, highlighting the importance of regular movement. Brad shares how his reduced activity level led to weight gain despite maintaining mediocre workouts at home. Alicia adds that changes in eating habits and increased alcohol consumption during this period further contributed to weight gain. They emphasize the interconnectedness of exercise and nutrition, underscoring the importance of fueling the muscles with protein for repair and strength building.

While Alicia believes in the benefits of using weights to maintain lean muscle mass, especially in midlife, Brad suggests cost-effective alternatives like resistance bands and using everyday items as makeshift weights. He mentions recommending clients to use bottles of wine or cans for arm and shoulder exercises, emphasizing that the key is to simply keep moving.

Both hosts agree on the significance of outdoor activities for mental health and well-being. Alicia highlights the benefits of running for cardiovascular health and improved serotonin levels, especially during the COVID-19 pandemic when people were feeling isolated. Brad admits his dislike for running but shares his preference for fast walking with the added challenge of a form-fitting weight vest. He appreciates the fulfillment of being outdoors, feeling the sun, and breaking free from confinement.

Overall, Brad and Alicia emphasize that finding an exercise routine that suits individual preferences and circumstances is crucial for long-term adherence. They encourage listeners to explore different options, stay consistent with movement, and prioritize both physical and mental well-being.



Over 40 Fitness Hacks Podcast: Episode 341 - Unveiling the Secrets of Menopause and Weight Management 

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In this podcast transcript, Brad, the host of the "Over 40 Fitness Hacks" podcast, interviews Alicia Jones, the owner of "Over 50 Fit and Fabulous." They discuss how hormones affect women going through perimenopause and menopause and how it influences their workout routines. Alicia emphasizes the importance of addressing the hormonal shifts in women during these stages and adjusting workouts accordingly.

Alicia highlights the impact of cortisol, the stress hormone, which affects women to a greater extent than men. Women experiencing hormonal changes may feel more stressed, anxious, and prone to depression. As estrogen levels decline, cortisol levels can become imbalanced, leading to increased stress. Long bouts of cardio exercise are not beneficial for women during these times. Alicia recommends avoiding cardio workouts at night, as it disrupts the natural cortisol cycle. Instead, she suggests weight training at night, which can help balance cortisol levels.

Brad asks about other aspects of training for women going through menopause. Alicia explains that women still need to lift heavy weights to counteract the drop in testosterone levels. Lifting heavy weights can enhance testosterone levels and address the hormonal changes during menopause. Alicia also advises women to combine cardio and weight training but focus on high-intensity interval training (HIIT) for cardio. HIIT can target visceral fat, which tends to accumulate in the abdominal area during menopause.

They discuss the misconceptions around high-intensity interval training and clarify that it doesn't necessarily mean extreme workouts. Alicia mentions that even activities like climbing stairs or walking uphill can be considered HIIT. They emphasize the importance of adjusting the intensity based on individual abilities and fitness levels. Brad suggests using heart rate monitors to track intensity during workouts.

Throughout the discussion, Alicia emphasizes the need for personalized approaches, considering the individual's specific hormonal changes and symptoms. She advises trainers to listen to their clients, understand their sleep patterns, and adapt workouts accordingly. Alicia also reassures women that they can continue exercising during hot flashes and offers guidance on managing exercise intensity during this time.

Overall, the podcast highlights the significance of understanding hormonal changes during menopause and perimenopause and tailoring workouts to support women's health and fitness goals.


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About Brad:

Hi, my name is Brad Williams with Over 40 Fitness Hacks Podcast. This podcast is for individuals looking to fight the aging process while still enjoying their social lives. I provide invaluable insights, tips, and tricks tailored explicitly for the over-40 crowd. I have been a personal trainer and gym owner with over 14 years of experience. This show brings together health and wellness experts from around the globe.  My goal is to help you unlock your full potential, regain vitality, and make the most out of every stage of life.  Fitness after 40 doesn't have to be this hard!