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Fit Over Thirty
21 minutes | Jan 18, 2022
The Importance of Delayed Gratification for Fitness Success
There are so many young, genetically blessed, 20-something social media stars selling you a quick-fix fitness solution – 6-minute abs, a 21-day juice cleanse, a 5-day diet, etc. Unfortunately, long-term health and fitness solutions are not “sexy” and you need to start planning your future health while you’re still in your 30s. You don’t want to end up in your 50s, 60s, and 70s with poor health, unable to enjoy the life you’ve planned and built for yourself. Join us for a discussion about taking small steps every day that will build to a result you are going to want in the future. Just like saving little by little for retirement, your health and fitness should be worked on a little bit every day, with basics like enough walk, water, and sleep to keep you healthy for years to come. That won’t happen overnight, so working toward a delayed gratification of your plans is the way to plot your health, fitness, and training path. Subscribe Today: Discussion points: Josh ribs James about his “kettlebell fever prescription” mug James reports that the new Matrix movie is “not horrendous,” and gives it a 7 out of 10 The “Fit Over 30 Method” book is in progress Dangerous and uninformed behaviors that we have done (and lots of young people do) in sports and fitness in our teens and 20s The aggravation we feel when seeing young influencers marketing quick fix fitness on social media The marshmallow experiment and later research showing those who waited instead of eating the marshmallow were often more successful later in life How people become disillusioned over time, experiencing “fitness failure” again and again Start thinking long-term with your health and fitness Go to our website for a free consult, we want to help you (or point you in the right direction) if we can! Resources: Contact Strength Matters for a free initial consult The Brief by Strength Matters on Youtube Strength Matters Nutrition Ebook Free Strength Matters 30:30 Blueprint Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes “I come with a performance mindset.” – James Breese “One of the biggest secrets for long-term health – it’s not sexy.” – James Breese “The world we live in today is “instant” [everthing.] – Josh Kennedy “Most people are disillusioned, they’re burnt out because they get promised the world all the time and they’re delivered nothing.” – James Breese “They keep doing this hamster wheel of death – fitness death.” – James Breese “You’ve got to start thinking long-term, not short-term fixes.” – Josh Kennedy “Deep, dark, and meaningful [episdode] today!” – James Breese
21 minutes | Jan 13, 2022
The Importance of Having a Growth Mindset to Get Results
Today we are talking about getting your mind (and life) in order before beginning any training or nutrition program in the new year. So many people make huge changes in their lives (moving, having a baby, starting a new job) and decide to tack on a new fitness program at the same time. Sadly this rarely works out and people end up dropping out of the fitness program very quickly. We always recommend that you clear away all the literal and figurative clutter in your life before you embark on sweeping changes in your diet or fitness plan. Tune in to hear our recommendations for getting yourself and your attitude truly ready to begin your new path to health and fitness in 2022. Subscribe Today: Discussion points: Josh ribs James about broadcasting in his pajamas James is still knocked out from his Covid booster shot Media and toy discussion: Cobra Kai, The Book of Boba Fett, Baby Yoda Legos, The Witcher, and more The “January rush” has already begun with lots of people contacting Strength Matters for their 2022 fitness goals We need to ask people, “Are you ready? Are you willing? Are you open to change?” before we decide to work with them Screening out the “fixed” or “victim” mindsets in potential clients Carol Dweck’s theory of the two types of mindset: Fixed vs. Growth Discussion about using meditation apps for better sleep Some of the exciting things on deck from StrengthMatters and Fit Over 30 in 2022 Resources: Carol Dweck at Stanford Contact Strength Matters for a free initial consult The Brief by Strength Matters on Youtube Strength Matters Nutrition Ebook Free Strength Matters 30:30 Blueprint Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “What we see time and time again, every year, is that people jump into a training plan or nutrition program too fast, too soon, too quickly.” – James Breese “You’ve got to understand and appreciate your weaknesses to be able to make change to move forward.” – James Breese “By the middle of February, fast food [visits] overtake gym visits.” – James Breese “We’re in the help business, we want to help people achieve their results, achieve their goals.” – James Breese “Without [your] health, you’ve got nothing.” – Josh Kennedy “Make sure you’re in the know about [our] “Inner Circle,” because that’s where the real private groups are coming up, and we’ll share some cool sh**.” – James Breese
23 minutes | Jan 4, 2022
5 Things We Learned About Health & Fitness for People 30+ in 2021
In this episode, we’ll review the most important lessons we learned in 2021. We will be discussing the amazing health benefits we’ve both experienced by adding specific mushrooms and minerals to our daily diets, getting back to the basics in thermogenesis/fat loss workout programs, finding the right balance between rest and tempo in functional bodybuilding, improvements in online training and coaching using video, and the overall importance of your health for each and every step in training, weight loss, and recovering from illnesses like Covid. Subscribe Today: Discussion points: James keeps his heating bill low by bundling up at home James’ drone photography of the Pen y Fan summit The First of 5 Things: shilajit and mushroom supplements from Cultivate Elevate have made huge improvements in ourselves and our family members Second: Fat loss programs and workouts – keeping up your daily step count can make all the difference Third: Functional bodybuilding– finding the right balance of reps vs. intensity depending on your age, fitness level, etc. Fourth: Online personal training and coaching – communications with clients has greatly improved using video Fifth: Overall health, gut health, anti-inflammatory foods to combat illness, keeping up your walks or light workouts during recovery Josh’s family will soon include a new baby girl Look for more videos from us next year Stay tuned in 2022 for the unveiling of our new “Inner Circle” content! Resources: Cultivate Elevate Website Cultivate Elevate Episode of Fit Over 30 The Brief by Strength Matters on Youtube Strength Matters Nutrition Ebook Free Strength Matters 30:30 Blueprint Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching “If you can get the WWS (Walk, Water, Sleep) into your life, and you add the shilajit and mushrooms, I think you’re in a better frame of mind to tackle the difficulty and complexity that is fitness and well-being” – James Breese “For me, video definitely improved the way I interact with my clients.” – Josh Kennedy “Our mantra has always been health comes first.” – James Breese “The faster you heal your gut, the faster your route is, potentially, to getting better as well.” – James Breese “Cause if you don’t learn from your mistakes, (which you always make a lot of, it’s okay to fail) you’re never going to move forward.” – James Breese “I’ll tell you another thing I’ve learned this year, we’re having a girl!” – Josh Kennedy
16 minutes | Dec 28, 2021
How to Start Your 2022 Fitness Journey the Right Way
Today we discuss the common mistakes people make starting an overambitious new fitness plan in the new year. From deciding to follow trendy, sexy, “30-day programs” posted by Instagram influencers, to skipping important assessment steps, jumping right into these short-term programs that promise a quick fix will set you up for long-term failure. Let us help set you straight on how NOT to begin a new fitness system in 2022. Subscribe Today: Discussion points: Don’t beat yourself up, start fresh Weight loss is more about lifestyle and diet than strength training or workouts How Jonathan Goodman differentiates between influencers vs. real training Don’t fall for the quick fix challenges if you want long term results Pre-training assessments – find out your basic health markers first Focus first on the seven basic human body compound movements like hinge, rotate, squat, push, pull, etc. Start slow!Make sure you’re doing the basics – walk, water, sleep Statistics through the first months of the year – gym visits vs. fast food consumption Not just the gym – you must choose something you enjoy!Walking, Peleton, swimming, hiking, biking, Zumba, etc. Download our free 30:30 Blueprint for workout ideas Resources: Jonathan Goodman’s PTDC Training Website Strength Matters Nutrition Ebook Free Strength Matters 30:30 Blueprint Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “You often have to make many mistakes before you find the right solution.” – James Breese “Walk for thirty minutes a day, then let me know how you get on at the end of the month. I promise you most people have lost a lot more weight than they would imagine.” – James Breese “I don’t go to the gym because I want to be a ‘bro’ and hang out with all the bro’s in the corner and keep taking selfies. They’re posing. Don’t be those guys.” – Josh Kennedy “Just reconsider joining one of those stupid 28-day programs or juice cleanses or anything like that at all. You can think bigger than that. Think more long term.” – James Breese “The ‘system’ is more important than the diet itself, trust me.” – James Breese
23 minutes | Dec 21, 2021
Nutrition Secrets of Wildly Successful Everyday Athletes Over 30
Today we discuss our nutrition system that is now available in our new 200-page eBook. From our theories used to develop the system to meal plans, secrets, and tips, join us as we talk about the importance of understanding and implementing a life-long health and nutrition program that is right for your body. Discussion points: The necessity of a nutrition system to go with your fitness system Why exercise alone will not reduce body fat to the levels you desire When people hit plateaus in their training and feel defeated The many conflicting theories of weight loss and nutrition programs The importance of learning the theories in our nutrition plan first Calorie counting or no calorie counting? Jeroen and Amit, our most recent ‘Members of the Year’ How to come off of a calorie-counting diet The research concerning how much protein we need as we age Why the plan in our book is not a quick fix, fad, or trend Resources: Vivo Shoes Get our new eBook Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “The old adage is true, ‘you can’t outrun a bad diet’…” – Josh Kennedy “A lot of people, new to training in general, they hit a plateau where they don’t see results, they get disheartened. I know that feeling, it’s horrible!” – James Breese “Getting your nutrition right will impact so many other elements of your day-to-day life, from cognitive ability, brain fog, the ability to see clearly, have more energy… yes, lose weight, but also perform better and be healthier.” – James Breese “Just learning to cook a few simple, healthy meals I think is a really good life skill to have, actually.” – Josh Kennedy “If you’ve not got your nutrition absolutely dialed in, you ain’t gonna get anywhere!” – Josh Kennedy
16 minutes | Dec 13, 2021
Why New Year’s Resolutions Fail
Today we discuss some of the biggest reasons that people drop their New Year’s resolutions. From being overzealous and creating enormous goals that cannot be achieved easily or quickly, to setting goals that are made to please others instead of yourself, we will go over some of the ways you can dial back your New Year’s resolutions to make them more enjoyable, achievable, and realistic. Discussion points: Statistics from Norcross/Vangarelli Resolution Study– How many people keep their resolutions after the new year begins, and for how long How the start of the new year is such a boon for the fitness industry Key reasons for resolutions failing Setting goals that are achievable and what is reasonable for your gender/body type/timeline Making your goals “intrinsic” (for yourself) instead of “extrinsic” (for someone else) from Deci and Ryan’s Self-Determination Theory Why fitness goals should be focused on your overall long-term health, not the latest celebrity Instagram fads Why it is important to make your fitness program realistic, and something you enjoy Creating accountability and asking for support from your social groups or family Strength Matters has lots of free resources and ebooks available right now, and get ready to enroll in our new course, “Health Comes First” in 2022 Resources: John Norcross/D. Vangarelli Resolution Study Richard M. Ryan and Edward L. Deci Self Determination Theory Get Our New Book! Email Us Your Questions Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “One to two pounds a week is sensible, sustainable weight loss.” – Josh Kennedy “A lot of people say, ‘I’m going to run a marathon this year!’ Well, when was the last time you walked a 5K??” – Josh Kennedy “Your society, Instagram models (are) all pushing the ‘Six-week Ab’ bullshit, which ain’t gonna happen. Fitness is a much more complex bundle of joy than doing six-pack abs…” – James Breese “Talk to your friends, talk to your family, talk to someone you trust, and get them to hold you accountable to that goal. As long as it is meaningful, (has) an “intrinsic’ element to it, and is realistic.” – James Breese
24 minutes | Dec 7, 2021
How Busy People Eat Well
Today we discuss our tips and tricks for eating well when crunched for time. Join us as we discuss taking ham sandwiches on the road, avoiding fast food, and different ways to steer clear of carbs. From utilizing a slow-cooker to preparing large batches to use throughout the week, we’ll give you our best ideas for creating a routine, saving time, and planning better so you can eat good food no matter how busy you are. We are excited about the release of our new book, coming out on Black Friday. Check the link in resources to get your copy. Discussion points: How we made mistakes planning food for our filming session road trip Prepping food for your week ahead and the 7P rule Utilizing a slow-cooker and batch cooking Subbing veg and salads for carbs Planning is key for simplifying ‘eating well’ Using intermittent fasting when traveling Are meal replacement shakes a good strategy? Batches of soup are a great meal for the winter Read about our nutrition system in our new book, available on Black Friday Resources: Get Our New Book! Email Us Your Questions Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “Plan and prep in advance, as much as you can.” – Josh Kennedy “It goes back to the 7 P’s: ‘Proper planning and preparation prevent piss poor performance.” – Josh Kennedy “He drives an hour one way to get olive oil…that’s how much he loves cooking.” – James Breese “Have a slow-cooker in your house, it’s a life saver.” – Josh Kennedy “It sounds boring but if you keep to a routine and its something you enjoy…it becomes habit, it becomes quick.” – James Breese
82 minutes | Nov 30, 2021
The Benefits of Mushrooms for Health & Longevity
Today we are speaking with Matt Roeske, founder of Cultivate Elevate. The company’s mushroom and mineral products incorporate superfoods and ancient ways to bring holistic healing into your body. Their products are backed by numerous studies, minimally processed, non-GMO, and free of preservatives, flavorings, and additives that often create havoc in the body. Discussion points: Inactive ingredients that block absorption in vitamin supplements Processed “vegan” food — what are the actual ingredients and where did they come from? Blood type, DNA, genetics and diet issues The incredible results of taking some of the Cultivate Elevate mushroom supplements How Matt discovered the benefits of different herbs and mushrooms How soon can you feel the benefits of shilajit or the different mushrooms? Which mushrooms are in the six-mix blend from Cultivate Elevate and how do they help? The benefits of chaga mushrooms and their micronutrients/trace minerals After the basics of WWS (walk, water and sleep)– adding back micronutrients and minerals New offering from Cultivate Elevate– cold-pressed shilajit–more purity with minimal processing Benefits of shilajit Why you should know where your food comes from The specific benefits of each real food mushroom product from Cultivate Elevate Scented products, perfumes and colognes cause side-effects, allergies, and destroy sinuses Getting back to simplicity and real food to heal our bodie Resources: Cultivate Elevate Website Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “We are really suffering from a cellular deficiency on so many levels and that’s why people’s memory starts going…their heart is not functioning…their bones are being stripped of calcium…in our minds we still think we’re eating the same food as in 1910…” – Matt Roeske “Each mushroom feeds different deficiencies.” – Matt Roeske “Anytime you put something in a pill, it’s very hard for the body to absorb.” – Matt Roeske “Shilajit reconnects you to nature and starts to revitalize the body on a whole different level.” – Matt Roeske “Enough is enough, we need to keep it really simple and help people heal at the cellular level because clearly our system has not worked for the last 100 years, and it doesn’t seem to be improving.” – Matt Roeske
80 minutes | Nov 23, 2021
The Connection Between Pain and Your Brain w/Dr. Eric Cobb
Josh and James speak with Dr. Eric Cobb, founder of Z-Health Performance Solutions. Over the last 25 years, Dr. Cobb has developed a therapeutic system that breaks down and simplifies access to the complex neurological functions and effects of the brain’s pain signals. By employing his simple techniques of Functional Applied Neuroscience, therapists, coaches, general practitioners, sports trainers, and “movement professionals” can put these practical, useful tools directly into practice with their patients and clients. Dr. Cobb’s methods can dramatically reduce pain and improve performance for almost anybody. Discussion points: Introduction – Dr. Cobb, his training and education How to maintain health and fitness by improving your neurological systems Modifying behavior by finding engaging fitness options Why physical dysfunction begins so young Visual fatigue and vision issues after laser eye surgery The visual skill ‘categories’ such as resolution, contrast sensitivity Visual retraining with behavioral and neuro-optometrists TBI patients and visual dysfunction Vestibular and balance work – where do you start? Pain neurology – medical professionals vs. movement professionals Emergent theories of how pain actually works The brain’s day to day threat predictions, fear, pain, and stress The visual, vestibular, and proprioception hierarchy Eye drills – improving pain and movement How do you get skeptics on board? You need show and tell Our brain’s primitive “survival function” vs. optimization of performance Threat signal pain vs. actual injury pain Training protocols – understanding the brain’s function in rehab and exercises Keeping movement professionals up to date on new approaches Discussion of the different parts of the brain, brain stem, and their functions Cobb demonstrates the “pencil pushup” eye exercise Visual dysfunction/convergence problems affecting reading/computer work and creating fatigue Our eyes and limitations of glasses/contacts Where can the average person go to find out more? Resources: Dr. Vladimir Janda Missy Bunch Fitness Taylor Kruse—Kruse Elite Z-Health Education Website Z-Health Education Instagram Z-Health Performance Twitter Z-Health Performance Facebook Z-Health Performance YouTube Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “The primary reason people give up sports and movement is pain…In any three-month period, 58% of people will complain of pain, and that’s usually headache, back pain, shoulder pain…” – Dr. Eric Cobb “I learned a long time ago—don’t over explain, and don’t teach people neurology…basically just ‘show me what’s wrong, do this exercise, repeat’…” – Dr. Eric Cobb “Most healthcare professionals blame the patient when they don’t get well…they blame the client for not doing the work.” – Dr. Eric Cobb “My goal has always been to have coaches and professionals that are capable of helping 100% of the people that they run into.” – Dr. Eric Cobb
46 minutes | Nov 16, 2021
How to Train Like a New Zealand All Black w/Nic Gill
Our guest – well technically it’s just me (James) today – so MY guest is Nic Gill. Nic is a professional strength and conditioning coach, best known for his work in rugby – thanks to seventeen years of working in the sport. For the last eleven years – Nic has been the strength and conditioning coach for the New Zealand All Blacks. An interesting chat with a really great guy – Nic shares some details on how he trains the New Zealand All Blacks with more than just numbers. We talk about how Nic’s training methods can be used by everyday athletes Subscribe Today: Discussion points: Wales vs New Zealand rugby match happening in Cardiff Nic’s history in training professionally How Nic’s training has evolved over the years Team part of the training of the All Blacks Body weight and body composition importance in fitness “Coaching” the team members on good nutrition Nic’s philosophy around nutrition Nic’s philosophy around training and building muscle How much muscle weight is too much? Endurance training for the All Black team Nic’s tips for Everyday Athletes Resources: Free Training System Video Course Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching James Breese Instagram The 30:30 Blueprint Strength Matters YouTube channel Nic Gill Website Nic Gill Health and performance Instagram Quotes: “That’s probably how I’ve changed over the last 20 years, from chasing numbers to chasing athletic performance in a global sense.” – Nic Gill “Eating well should be the cornerstone of anyone’s healthy lifestyle change. Eat clean whole food – real food, and watch your portions and you won’t carry body fat.” – Nic Gill “Training is the easy part. It’s the sleep, the stretching, cold baths, eating the right amount of food and the right type of food, it’s all those things that are hard to do.” – Nic Gill
28 minutes | Nov 9, 2021
How Does Online Personal Training Work?
How does Online Personal Training Work? We take you behind the scenes and explain exactly what online training is and works.
18 minutes | Nov 2, 2021
Exercise Less, More Often: A Discussion
Should you exercise less, more often? According to Michael Mosely you should. We discuss his approach and why it may not be the best solution for everyone, in particular, everyday athletes like you.
29 minutes | Oct 26, 2021
How I Plan to Lose the Last 10lbs
We discuss the approach we decided to take to help get James back in shape after being ill for several weeks.
27 minutes | Oct 19, 2021
How to Workout Like Daniel Craig
We discuss a few key workout types that you should probably incorporate into your in your training program if you are looking to become an international super-spy...
22 minutes | Oct 12, 2021
How to Bounce Back from Illness
In this episode, James talks a bit about his recent illness and his road to recovery, and what he feels was the biggest help in feeling better.
20 minutes | Oct 5, 2021
How to Workout Like Shang-Chi
Here's how you actually train like a superhero
15 minutes | Sep 14, 2021
Why You Need to Stop Blaming Your Metabolism!
Finally, there's research to prove that people can no longer blame their metabolism for putting on weight...
19 minutes | Sep 1, 2021
What Everyday Athletes Should Know About Hip Mobility
Don't neglect your hips. You'll find out why in this episode!
25 minutes | Aug 10, 2021
How NOT to Run Your First Ultra Marathon
In this episode James and Josh chat about the common mistakes people make when signing up for their first big race. For some it’s an ultra marathon and for others it might be their first 5k. Regardless, preparation is key to enjoying the experience. They share a few great tips when you start your training and things to focus on when you don’t have a lot of time to prepare. Remembering that building up your running volume in advance is the best way to make sure you are well-prepared for race day. Even though you may not necessarily want to finish your big race on the podium, preparing properly is incredibly important if you want to have fun, feel strong and remain enthusiastic about doing again – which is of course, the point! Discussion points: Are you ready to run? Waist to hight ratio below 0.5 Ankle mobility 2min deep squat Eyes closed single leg balance Current daily steps The volume technique to build up work capacity The Importance of experience in races Stacking approach What is your goal? Beginner, intermediate, advanced. Example workout week Resources: Strength Matters System of Athletic Development Fit over 30 Facebook Group Strength Matters Website Strength Matters Magazine Strength Matters Instagram Strength Matters Online Coaching Quotes: “You might need to plan for it, and perhaps, train for it in a sensible way.” – Josh Kennedy “You need to aim for under the amount you’re doing and build it up gradually, using the volume technique to prepare your joints and everything for the stresses of running.” – James Breese “The general golden rule is no more than 10% increase in distance per week.” – Josh Kennedy “Start slow, build up volume over time and get to your race distance.” – James Breese
24 minutes | Jul 14, 2021
Why Food Quality Matters in Fat Loss
James and Josh talk about food quality and how important it is in fat loss. They discuss a few of their own personal bad habits - things you may be able to identify with - and then ways to improve those so you can start improving your fat loss and general health right away.
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