06/10/2024

Walk and Meditate Your Way to Better Health

Summary In this episode of the HITT'N50 Podcast, host Chris Cotnoir discusses the history, types, and benefits of meditation. He also explores two specific articles that caught his attention: one on the benefits of walking and another on the potential loss of muscle mass caused by the drug Ozempic. Chris interviews Dr. Kavita Patel, a practicing physician and co-host of Slate's "Well, Now" podcast, to discuss the research on Ozempic. He also shares his own struggles with incorporating meditation into his health journey and highlights the extensive benefits of meditation for mental wellness. Chris provides tips on how to incorporate meditation into a wellness regimen and recommends guided meditations as a helpful tool. Key Takeaways Walking is an easy and effective way to start an exercise program, and the number of steps is more important than the intensity of walking. Higher step counts correlate with significantly lower mortality rates, and the optimal step counts for health benefits range from 2,300 to 9,000 steps depending on the specific health benefits being measured. The drug Ozempic, used for weight loss and type 2 diabetes, may lead to a loss of muscle mass due to the rate of weight loss. Meditation has extensive benefits for mental wellness, including stress reduction, improved focus and concentration, and enhanced emotional regulation and self-awareness. Incorporating meditation into a wellness regimen involves starting with short, consistent sessions, creating a dedicated meditation space, and exploring different techniques. Guided meditations can be helpful for beginners, as they provide accountability and guidance on how to meditate. Links Barron's, (via Apple News): https://apple.news/ASVQdiWebSKKzfdlHEUnXzw HIIT'N50 You Tube Channel: https://www.youtube.com/channel/UCRmBc8JL27vp8lPZPs9teyA HIIT'N50 Substack: https://hiitn50.substack.com Ozempic: https://www.healthline.com/health-news/ozempic-muscle-mass-loss

20 min

05/20/2024

The Importance of Rest and Recovery in Fitness

In this episode of the HIIT’N50 Podcast, host Chris Cotnoir discusses the importance of rest and recovery in fitness. He emphasizes the need to listen to your body and take rest days when necessary. He also shares his personal experience with rest and recovery and how technology, such as massage guns and electrical stimulation devices, can aid in the recovery process. The episode also features interviews with Jim Brown, a fellow “Substacker” who produces exercise videos, and Rebecca Dickinson, a registered nurse and holistic health coach who provides an overview of macronutrients. The episode concludes with Christine Boyer-Zazzaro, a certified personal trainer, demonstrating variations of the push-up exercise. Keywords rest, recovery, fitness, exercise, massage guns, electrical stimulation, macronutrients, push-up Takeaways Rest and recovery are essential for allowing the body to replenish energy stores and repair damaged tissues. There is no hard and fast rule for how often you should rest, as it depends on the type and frequency of exercise. Listening to your body and taking rest days when needed is important to prevent burnout and reduce the risk of injury. Technology, such as massage guns and electrical stimulation devices, can aid in the recovery process. Macronutrients, including carbohydrates, protein, and fat, are important for a well-rounded diet. The push-up exercise is versatile and can be modified to target different muscle groups. It's important to find a balance between challenging yourself and listening to your body's limitations during exercise. Sound Bites "Rest refers to periods when the body is not engaged in any strenuous physical activity." "There's nothing worse than your body telling you that it's ready to go while your mind is saying, not today buddy." Links Jim Brown Website - A Balanced You Jim Brown - A Friendly Nudge Substack Therabody Mini: https://www.therabody.com/us/en-us/theragun-mini.html Therabody Power Dot: https://www.therabody.com/us/en-us/powerdot-uno-red.html HIIT’N50 YouTube Channel: https://www.youtube.com/channel/UCRmBc8JL27vp8lPZPs9teyA HIIT’N50 Substack: https://hiitn50.substack.com

48 min

05/13/2024

Understanding Metabolic Health and Its Importance on Healthspan

Summary In this episode of the HIIT'N50 podcast, host Chris Cotnoir explores the topic of metabolic health. He begins by explaining the concept of metabolism and its importance for overall health and well-being. He discusses the key indicators of good metabolic health and the alarming statistics that show only a small percentage of Americans are achieving optimal metabolic health. Chris then interviews Marissa Rothkoff, host of the Secret Life of Cookies podcast, who shares her recipe for a nutritious cake that can be eaten for breakfast. Next, Linda Magid, a certified Pilates instructor, discusses the benefits of HIIT workouts for metabolic health. Finally, Chris joins personal trainer Christine Boyers-Azaro in the gym to demonstrate exercises using the TRX suspension trainer. Keywords metabolic health, metabolism, indicators, recipe, cake for breakfast, HIIT workouts, TRX suspension trainer Key Takeaways Metabolic health is crucial for overall well-being and disease prevention. Only a small percentage of Americans are achieving optimal metabolic health. HIIT workouts are effective for improving metabolic health and can be done with the TRX suspension trainer. Sound Bites "HIIT workouts can increase your maximum rate of oxygen consumption." "The TRX is a versatile tool for total body workouts." Links and Sources HIIT'N 50 Substack Newsletter: https://hiitn50.substack.com HIITN'50 YouTube Channel: https://www.youtube.com/channel/UCRmBc8JL27vp8lPZPs9teyA Secret Life of Cookies Podcast: https://podcasts.apple.com/us/podcast/the-secret-life-of-cookies/id1547658204?i=1000655268550 Secret Life of Cookies Substack Newsletter: https://marissarothkopf.substack.com TRX Suspension Trainers: https://www.trxtraining.com Linda Magid YouTube Channel: https://www.youtube.com/@PilatesforRealBodies Research in Context: Obesity and metabolic health Journal on Metabolic Health New Fitbit study explores metabolic health Only 12 percent of American adults are metabolically healthy, Carolina study finds Metabolic health: a priority for the post-pandemic era

46 min

05/06/2024

No Excuses: At-Home Workouts for Strength and Cardio

Summary This episode of the HIIT'N50 podcast focuses on the most cited reason for not exercising: lack of time. Chris emphasizes the importance of making exercise a priority and offers strategies for overcoming time constraints. Two guests, Linda Magid and Christine Boyer-Zazzaro, provide simple at-home workout routines that can be done without equipment. The episode highlights the flexibility of exercise and encourages listeners to break up their workouts into shorter segments throughout the day. Keywords exercise, time management, at-home workouts, prioritization, fitness Takeaways Time is the most cited reason for not exercising, but it can be overcome by making exercise a priority. Breaking up workouts into shorter segments throughout the day can be just as effective as longer sessions. At-home workouts can be done without equipment and still provide strength and cardio benefits. Planning and scheduling exercise in advance helps ensure it becomes a regular part of your routine. Sound Bites "You don't have to work out for 30 minutes a day. Yes, the CDC is recommending 150 minutes, but it does not have to be all at once." "You have to schedule this. You have to define why you're doing what you're doing. And you have to make it a priority." Episode Links Visit the HIIT'N50 YouTube Channel for episodes, video highlights and instructional videos and be sure to check out the new segment, "In the Gym with Christine" while you're there. Linda Magid Abs Workout Lind Magid Glutes Lind Magid Lower Body Linda's Cardio and Strength Workouts Cardio 5-10 minutes 2 minute warm up - job in place, jumping jacks 3-7 minutes - Stairs with pushups. Run up the stairs, 10 pushups Run down the stairs, then back up again, 10 pushups Repeat until time is up. Modify as needed Cardio 5-10 minutes 2 minute warm up 10 quick squats (1 per second) Reach down the floor and crawl out into a plank. Do a push up. Crawl back to standing. Repeat 8 times If you have time left, perform high knees until time is up. Strength with weights 5-10 minutes 2 minute warm up 10 push ups 10 squats with weights 10 lunges on the right with weights 10 lunges on the left with weights 10 supermans (laying on the belly, lift arms and legs off the floor, then return to start) Repeat until time is up Strength without weights 5-10 minutes 30 seconds Bear crawls forward and backward (get on hands and feet, crawl forward as far as you can in your space and then crawl backwards) 30 seconds Toe Taps (Laying on your back, bring knees over hips. Tap one set of toes to the floor and bring the leg back to the the beginning. Do the other side. You can bring both feet down at the same time if you want it harder) 30 seconds plank 30 seconds push ups

22 min

04/29/2024

Keeping Pace with Age: How to Modify Your Fitness as You Grow Older

This episode focuses on adapting fitness routines to fit changing bodies and lifestyles. Chris discusses the concept of functional fitness, low-impact exercises, and the importance of strength training. The first guest, Christine Boyer-Zazzaro, shares her personal exercise modifications and how she encourages clients to get into the gym. The second guest, Rebecca Dickinson, discusses the impact of alcohol consumption on the gut microbiome. The final guest, Linda Magid, talks about the importance of warm-ups, cool-downs, and stretching in workouts. Episode Keywordsfitness routines, adapting, functional fitness, low-impact exercises, strength training, exercise modifications, alcohol consumption, gut microbiome, warm-ups, cool-downs, stretching Key Takeaways Adapting fitness routines to fit changing bodies and lifestyles is important as we age. Functional fitness focuses on training the body to handle everyday activities with balance, flexibility, and endurance. Low-impact exercises like swimming, cycling, and yoga can provide health benefits without harsh impact on joints. Strength training is important for preserving muscle strength, supporting bone health, and boosting metabolism. Alcohol consumption, even in moderate levels, can impact the gut microbiome and overall health. Warm-ups, cool-downs, and stretching are essential for preparing the body, avoiding injury, and maintaining flexibility. Sound Bites "It's about training our bodies to handle everyday activities with balance, flexibility, and endurance." "Incorporate days where you go hard and days where you keep it light. Listen to your body, it's the best coach you'll ever have." "Every step you take, no matter how small, is a victory. Remember, aging isn't about slowing down, it's about moving wisely." Links Linda Magid Taylor Swift Workout: https://time.com/6970447/taylor-swift-workout-tortured-poets-department/ HIIT'N50 YouTube Channel: https://www.youtube.com/channel/UCRmBc8JL27vp8lPZPs9teyA NY Times: How Does Alcohol Affect the Gut Microbiome? HIIT'N50 Substack: https://hiitn50.substack.com

38 min

04/22/2024

“The Mind’s Eye: Revealing the Invisible Struggles of Mental Well-being”

This episode of the HIIT'N50 focuses on mental well-being and its importance in maintaining a healthy lifestyle. Host Chris Cotnoir is joined by four guests in this episode. Dr. Kavita Patel discusses the definition and measurement of mental well-being, while Rebecca Dickinson talks about the impact of nutrition on mental health. Christine Boyer-Zazzaro explores the pros and cons of fitness trackers in relation to mental health. Finally, Keith Bracci shares his own health journey and emphasizes the importance of a holistic approach to mental and physical well-being. Links from the episode: Yuka App: https://apps.apple.com/us/app/yuka-food-cosmetic-scanner/id1092799236 Note that this app is addictive! Important Takeaways Mental well-being is an important pillar of a healthy lifestyle, but it can be difficult to measure and address. Maintaining mental well-being involves addressing factors such as social isolation, pleasure, and sleep. Fitness trackers can be useful for motivation and monitoring heart health, but they can also cause anxiety and obsession. A holistic approach to health, including nutrition, exercise, sleep, and mental well-being, is key to maintaining overall well-being. Meditation and self-reflection can help uncover underlying beliefs and patterns that affect mental health. Seeking professional help and building a support network can be beneficial in addressing mental health challenges. Key Sound Bites "Mental well-being is difficult to measure and address." "Setting goals and intentions can contribute to mental well-being." "The gut microbiome affects the production of neurotransmitters that impact mental well-being." You can also subscribe to my Substack Newsletter at https://hiitn50.substack.com.

46 min

04/15/2024

Exercise, Motivation, and Mindful Eating

Episode 4 of the HIITN’50 Podcast explores the power of motivation, setting goals and sticking to your fitness routine. Additionally, registered nurse and holistic health coach Rebecca Dickinson, and fitness enthusiast Paul Gottsegen, analyze items from Chris’s pantry to decide if they should be kept or discarded based on their ingredients and health impacts. This playful yet informative session highlights the hidden dangers and benefits of common pantry items, with a strong focus on organic and additive-free choices. Linda Magid joins the show to discuss motivational tactics that she uses in her classes and also shares her own personal motivation for fitness. And finally, Christine Boyer-Zazzaro joins us to share the success stories of various clients after embracing fitness. Recipes, Links and References From Today’s Show Homemade Granola: https://www.100daysofrealfood.com/recipe-granola-bars-cereal/ RX Protein Bars: https://shop.rxbar.com/shop/vanilla-almond-protein-bar-box-12.html Linda Magid: Pilates for Real Bodies

53 min

04/08/2024

Fit After Fifty: Harnessing the Power of Strength Training

This episode of the HIIT’N 50 Podcast focuses on the importance of strength training, stability, and nutrition for older adults with a particular emphasis on the benefits of regular exercise, including increasing muscle mass and strength, improving balance and joint health, and enhancing overall well-being. The first guest, Christine Boyers-Zazzaro, discusses the importance of strength training and provides tips on how to get started. The second guest, Linda Magid, talks about the role of balance and stability in avoiding falls and injuries as we age. The final guest, Rebecca Dickinson, shares her views on sports drinks and post-workout nutrition. Takeaways Regular exercise, including strength training, is crucial for maintaining muscle mass and strength as we age. Strength training has numerous benefits for older adults, including improved balance, joint health, and overall well-being. Getting started with strength training can be intimidating, but there are various resources available, such as gym trainers, online tutorials, and home gym setups. Balance exercises are essential for preventing falls and maintaining stability. Sports drinks are not necessary for most individuals, and water is the best choice for hydration. Post-workout nutrition should focus on protein, fiber, and healthy fats to replenish energy stores. Links to Recipes Energy Balls: https://www.wellplated.com/energy-balls/#wprm-recipe-container-33259 Homemade Hummus: https://www.inspiredtaste.net/15938/easy-and-smooth-hummus-recipe/ Homemade Electrolyte Drink: https://wellnessmama.com/recipes/natural-sports-drink/

45 min

04/01/2024

Who Needs Sleep? We All Do!

Episode 2 of the HIIT'N 50 podcast is jam packed. I tackle sleep and why it's just as important as regular exercise and health nutrition. My guests this week include Rebecca Dickinson who discusses what should and should not be in your pantry, Christine Boyer-Zazzaro who discusses fitness routines for golfers and tennis players and Linda Magid who talks about all things Pilates. Links Referenced in this episode: Matthew Walker Clips https://www.youtube.com/watch?v=XgCOxm1EaRw https://www.youtube.com/watch?v=5MuIMqhT8DM https://www.youtube.com/watch?v=KGfdR7TSJo4 Pittsburgh Sleep Quality Assessment https://www.goodmedicine.org.uk/files/assessment,%20pittsburgh%20psqi.pdf Linda Magid You Tube Channel https://www.youtube.com/@PilatesforRealBodies

58 min

03/25/2024

Thirty Plants Plus a Minute A Day - Welcome to the First Episode of HIIT’N50

Welcome to the first episode of the HIIT’N50 podcast. On this episode, I talk about MIME (Motivation, Intent, Mindset and Execution), the importance of exercise with Dr. Kavita Patel, gut health and why it’s so important with Rebecca Dickinson (including eating 30 plants per week!) and finally, we discuss a personal trainer’s approach to bringing exercise to her clients with Christine Boyer-Zazzaro. If you would like to follow me, you can do so on X (@ccotnoir), subscribe to my sub stack at https://hiitn50.substack.com and you can also follow me on LinkedIn. If you enjoy the podcast, please rate, review and subscribe. New episodes will appear each week on Mondays.

49 min

03/11/2024

Introducing The HIIT'N50 Podcast

As the pandemic took hold of our country in the Spring of 2020, we were all forced into working, schooling and exercising from home. I started a Substack Newsletter called HIITN’50 because I wanted to give something back in terms of what I’ve learned and gained from having a regular fitness routine in my life during that difficult period.

3 min

The HIIT’N 50 Podcast

Episodes

Walk and Meditate Your Way to Better Health

The Importance of Rest and Recovery in Fitness

Understanding Metabolic Health and Its Importance on Healthspan

No Excuses: At-Home Workouts for Strength and Cardio

Keeping Pace with Age: How to Modify Your Fitness as You Grow Older

“The Mind’s Eye: Revealing the Invisible Struggles of Mental Well-being”

Exercise, Motivation, and Mindful Eating

Fit After Fifty: Harnessing the Power of Strength Training

Who Needs Sleep? We All Do!

Thirty Plants Plus a Minute A Day - Welcome to the First Episode of HIIT’N50

Introducing The HIIT'N50 Podcast

Ratings & Reviews

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