Our mission is to inspire men and women in their fifties, sixties, seventies and beyond to live their strongest, healthiest, most fulfilling lives. In this podcast we share stories of amazing people who are doing just that, to help motivate you to become the healthiest version of yourself, regardless of your age.
Creating Your Fittest Future Self with Kathleen Trotter
We 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.com
Facebook - @FITbyKathleenT
Instagram - @fitbykathleent
YouTube - Kathleen Trotter Personal Trainer - YouTube
Twitter - @fitbykathleent
We 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_jt3IncY
Review 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-insertion-and-the-power-of-celebrating-the-little-wins/
Book – Finite and Infinite Games by James Carse – https://www.amazon.com/Finite-Infinite-Games-James-Carse/dp/1476731713/
Book – Mindset – The New Psychology of Success by Dr. Carol Dweck - First Highlighted Book: Mindset by Carol Dweck - Kathleen Trotter
Podcast – What’s Essential - https://gregmckeown.com/podcast/
Coach's Corner - How to Keep You New Year's Resolution
In 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/
How To Train for Your First Powerlifting Meet with Andy Baker
I 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.com
Andy’s Training Programs - www.andybaker.com/training-programs
Book – Practical Programming for Strength Training by Andy Baker & Mark Rippetoe
Book - The Barbell Prescription: Strength Training for Life After 40 by Andy Baker & Dr. Jonathon Sullivan
SBD Apparel - https://sbdapparel.com/
USPA Powerlifting - https://www.uspa.net/
USA Powerlifting - https://www.usapowerlifting.com/
NASA Powerlifting - https://nasa-sports.com/
Coach's Corner - Reflections on 99 Episodes
In 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/
Reverse Dieting Demystified with Holly Baxter
Imagine 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/
Instagram - @hollytbaxter
YouTube - https://www.youtube.com/channel/UCw33382AK54Vd90P56EISig
Facebook - https://www.facebook.com/hbnutrition.com.au/
Team BioLayne Website - https://www.biolayne.com/
Team BioLayne Instagram - @biolayne
Carbon Diet Coach - https://joincarbon.com/
Carbon Diet Coach Instagram - @carbondietcoach
Coach's Corner - Does Your Food Need a Warning Label?
In 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)