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Fifty plus Fitness
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© Copyright Dave Shields Fitness
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Education, inspiration and motivation to help the more mature amongst us get the most of their remaining years.
42 Episodes
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How fit/strong should you be?A general guide for some strength goals to aim for.
I wanted to share some things that I wish I had known about weight loss 20-30 years ago! It would have had a massive impact on my health and fitness journey.You can't lose weight by simply joining a gymThe Importance of Strength TrainingImportance of sleepUnderstanding the part nutrition and food macros plays in weight lossAdherence and Consistency, the glue that holds everything together
It can be frustrating trying to find time to work out.It seems like we all lead busy lives.Jim Rohn QuoteSuccess is defined as a few simple disciplines repeated every dayStephen Covey; Seven Habits of Highly Effective PeopleDave Shields Fitness on Facebook
Intro to KettlebellsWhat size to get; As with a lot of things it does depend on your training age, your goals and your current state of physical fitness but a good starting point is; Men - 12 Kg (Amazon Affiliate Links)Women - 6-8KgA YouTube link here to a more in-depth discussion on what size to getLink to Demos of basic Kettlebell exercisesSwingDeadliftGoblet Squat Press
Often neglected in favour of more shall we say vanity metrics, heart health should be your number one priority.In 1990 1 in 4 people suffered from Coronary vascular-related diseases, today that figure is 1 in 3. Globally, heart disease is hands down the biggest Affiliate links to products mentioned;Blood Pressure monitorOutlive - Peter Attia Great book on longevity with a large section on heart healthBlood Testing kitWebsiteBritish Heart Foundation
Beginners guide to rucking; YouTube
All about getting strongerStrength building principles discussed;SAID Principle, Specific Adaptation to Imposed DemandsProgressive OverloadReferences;Milo and the bull story The Simpsons; Homers arm wrestling escapades!
You could get a coach to write your workouts for you or you could have a go at doing it yourself!Questions to ask;How much time do you have available to train?What equipment do you have?What are your goals?Covered in this episodeWhat exercises should you do?How often should you train?Should you do cardio?How many sets and reps should you be doing?Links to other resourcesResistance bands on Amazon: https://amzn.to/3T0MpdC (Affiliate link)
The supplement industry is huge, reportedly growing to 170 Billion Dollars by 2030.The advice is clear...Do your own research, and get professional medical advice.Eat a varied healthy diet including lean meat, fish, fruit, and plenty of vegetables.Studies alluded to in the episode;British Medical Journal; Health effects of vitamins and supplements Protein and Creatine Supplements and the misdiagnosis of kidney diseaseNHS Advice on Vitamin DVitamin and supplement market analysisLloyds Pharmacy At home blood test kits
This week is all about getting unstuck.Remember the obstacle is the way.Tackle the obstacles and you will find the gold!You don't have to be a perfect 10 every day, a satisfactory Seven every day will move the needle consistently in the right direction.
Part 2 of How to Lose Weight is all about the actions you need to take in order to move the needle in your weight loss journey. Including;The law of ThermodynamicsUsing a BMR Calculator Find one hereUpping your NEAT scoreUsing a food logfood swapsPrioritising proteinNutrient-dense foods as opposed to calorie dense foodsIts not all about the scale weight
In this episode, I talk about using the GROW model to help plan your post-Festive weight loss campaign. GROW stands for; Goals - Process and Outcome based, What and why? Reality - Where you are right now Obstacles/Opportunities - What barriers are in your way Way forward - How are you going to move the needle I suggest writing down a couple of sentences to answer the questions posed for each element. In the coming weeks I will suggest some strategies/tactics that will help you to kickstart your campaign. In the meantime head over to Dave Shields Fitness for lots of info around health and fitness.
Exercise of the week; BurpeePodcast; MindPumpBook; Man Up by Bedros Keuilian (Affiliate link)Recipe of the Week; Savoury Breakfast PorridgeThought; If a man knows not which port he sails, no wind is favourable - Seneca
Exercise of the Week: Side PlankReading: Tools of Titans - Tim FerrisListening: Trail Runner Nation PodcastNutrition tip: 3 Day Food logMindset/Thought to ponder: Amor Fati - Love of ones fate
Exercise of the week; The humble Press upPodcast of the week; Zestology with Tony WrightBook of the week; Blueprint by Ross EdgleyRecipe of the Week; Overnight oats - 40g Oats, milk, Scoop protein powder, raisins, cinnamon, mixed spiceThought of the week; The obstacle is the way
This weeks recommendations;Exercise; Banded bent over rowPodcast; Geraint Thomas Cycling ClubBook; Atomic Habits by James Clear (Affiliate link)Nutrition tip; Try cycling your carbs, so only consume carbs when you are training or have heavier activity planned.Thought; The Journey is the destination
Exercise of the week; Get Ups This is a link to a video by Dan John, demonstrating different ways in which you can practice getting back up off the floorPodcast; The Tim Ferris ShowBook; Outlive by Peter Attia (Affiliate link)Nutrition tip; Get comfortable with being hungryThought; A journey of a thousand miles begins with a single step
Its great to be back out running again albeit very slow!Exercise of the week is the Single Arm Kettlebell Overhead Press, great for shoulders, core, back, in fact a great all rounder!What I'm listening to; Peter Attia PodcastWhat I've been reading; The seven habits of highly effective people by Stephen CoveyNutrition tip of the week; Find out what 2,000 calories feels like to consume in 1 day. Remember to log all of your intake including snacks and drinksThought of the week; Be grateful for what you have.
This week as it's now November, I'm kicking off my Movember campaign.I've got my 10k Fell race challenge and I'm also completing 100 kettlebell swings a day challenge.Exercise of the week; Banded Clam ShellsWhat I'm listening to; The Running ChannelWhat I'm Reading; The Comfort Crisis by Michael EasterNutrition Tip; Morning coffee timingThought of the week; Pick the low-hanging fruit firstAmazon links are affiliate links and if you go on and buy the product I will get a small commission.
Exercise of the week; Bird dog, great for core and glutes, use as a mobility or warm up exercise.What I've been listening to; Modern Wisdom Podcast, hosted by Chris WilliamsonWhat I've been Reading; Be Useful by Arnold SchwarzeneggerNutrition tip; Prioritise Protein in your diet.Mindset tip; Get comfortable being uncomfortable.Links to Amazon products are affiliate links. They cost no extra to you and if you buy I get a small commission.
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