The FIT40 Podcast

DESCRIPTIONIn this episode, I’m breaking down one of the most common fitness questions I get: Should I do weights or cardio? If you’re a busy parent over 40 trying to get healthier, lose fat, and feel stronger, this one’s for you. I’ll walk you through exactly how to combine strength training and cardio the right way—without burning out, wasting time, or spinning your wheels. You’ll learn simple ways to fit both into your week, what “zone 2” cardio really means, and how to build a routine that keeps you strong, energized, and feeling amazing.FIT40 LINKS✅ Feeling stiff, achy, or low on energy?👉 Try the FREE Core 4 Mobility & Metabolism Reset — just 4 minutes a day to move better and feel amazing: https://fit40coaching.com/core4reset✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultationAFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIn this episode, I’m breaking down part two of the Core 4 Mobility & Metabolism Reset—how to wake up your metabolism and keep it humming all day long. You’ll learn the four biggest metabolism boosters for busy parents over 40: protein, fiber, color, and strength training. I’ll share simple, practical ways to eat and train so you can feel energized, burn more fat, and move with confidence. No gimmicks, no crazy routines—just the core habits that actually work.FIT40 LINKS✅ Feeling stiff, achy, or low on energy?👉 Try the FREE Core 4 Mobility & Metabolism Reset — just 4 minutes a day to move better and feel amazing: https://fit40coaching.com/core4reset✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultationAFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIn this episode, I’m walking you through my brand new Core 4 Mobility & Metabolism Reset—a quick, 4-minute daily routine designed to help you move better, reduce pain, and jumpstart your metabolism. If your shoulders, hips, or back feel stiff and achy (and you’re tired of feeling older than you are), this episode breaks down exactly what to do and why it works. These simple moves can help you feel lighter, looser, and stronger—no gym or long workouts required. Tune in and learn how just a few minutes a day can completely change how your body feels.FIT40 LINKS✅ Feeling stiff, achy, or low on energy?👉 Try the FREE Core 4 Mobility & Metabolism Reset — just 4 minutes a day to move better and feel amazing: https://fit40coaching.com/core4reset✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultationAFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIn this episode of The FIT40 Podcast, I’m breaking down why most people lose weight… only to gain it right back. Spoiler: it’s not willpower — it’s poor planning. I walk you through the three-step Restore, Redefine, Thrive system I use with clients over 40 to help them lose fat, boost energy, and actually maintain their results for life. If you’re tired of starting over every January, this one’s for you.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Just want some quick at-home workouts to feel better and get moving again?👉 Grab your FREE Toned in 20 Workouts: https://fit40coaching.com/20AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIn this Fit40 Podcast episode, I break down whether you can drink alcohol and still lose belly fat after 40. We cover the non-negotiable calorie deficit, why strength + cardio protect muscle and reduce visceral fat, and how alcohol wrecks sleep, spikes cravings, slows NEAT, and shifts fat storage—especially in peri/post-menopause. You’ll learn binge vs. moderate drinking impacts, realistic “date night” strategies, and simple ways to bounce back after a session. Want sustainable, midlife-friendly fat loss without the yo-yo? Tune in, then book a coaching consult or grab my Tone-in-20 workouts to get moving today.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Just want some quick at-home workouts to feel better and get moving again?👉 Grab your FREE Toned in 20 Workouts: https://fit40coaching.com/20AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIf your knees ache every time you squat, lunge, or take a workout class, this episode’s for you. I break down the real reasons behind cranky knees—like old injuries, poor movement patterns, or doing too much too soon—and walk you through simple, practical fixes that can reduce or even eliminate pain over time. You’ll learn how to train smarter, build stronger legs, and feel confident again doing the workouts you love.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Just want some quick at-home workouts to feel better and get moving again?👉 Grab your FREE Toned in 20 Workouts: https://fit40coaching.com/20AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIn this episdode I break down the recent headlines about lead in protein powders and explain what’s really going on behind the scary reports. We’ll cover why Consumer Reports’ data may not be as alarming as it sounds, how supplement regulation actually works, which certifications you can trust, and simple steps you can take to protect your health without tossing your protein in the trash.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Just want some quick at-home workouts to feel better and get moving again?👉 Grab your FREE Toned in 20 Workouts: https://fit40coaching.com/20NSF Certified For Sport Protein Powders:https://www.nsfsport.com/certified-products/search-results.php?brand=&goal=&type=Protein&utm_source=chatgpt.comAFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

DESCRIPTIONIf your sleep feels like absolute garbage right now, welcome to the no-fun club. In this episode, I’m breaking down why sleep can take such a hit during high-stress seasons of life—whether that’s work deadlines, kids’ sports, or the hormonal rollercoaster of perimenopause and postmenopause. I’ll share what actually works to fall asleep faster and stay asleep longer, including how to set up a simple, travel-friendly bedtime routine, fix your environment, manage stress, and adjust expectations when life gets hectic. You’ll walk away knowing exactly how to get better sleep, more energy, fewer cravings, and better workouts so you can feel in control of your health again.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Just want some quick at-home workouts to feel better and get moving again?👉 Grab your FREE Toned in 20 Workouts: https://fit40coaching.com/20✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

HOW TO FIND JAMESInstagram: https://www.instagram.com/invictusdieteticsDESCRIPTIONIn this episode, I sit down with pro natural bodybuilder and future registered dietitian James Brennan to break down what most people get wrong about evidence-based nutrition. We dive into why social media makes health so confusing, how to bridge the gap between science and real life, and why focusing on behaviors over body weight leads to better long-term results. We also get into misinformation around seed oils, the truth about insulin and fat loss, the role of AI in nutrition research, and how improving school food systems could actually change the health of future generations.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation'✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?'✅ Just want some quick at-home workouts to feel better and get moving again?👉 Grab your FREE Toned in 20 Workouts: https://fit40coaching.com/20AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

HOW TO FIND SHANEMuscle & Fitness Articles: https://www.muscleandfitness.com/author/shane-mclean/Blog: https://balanceguytraining.com/blog-masonry/Instagram: https://www.instagram.com/outbackperformances/Youtube: https://www.youtube.com/@OutbackperformanceFacebook: https://www.facebook.com/shane.mclean.18In this conversation with coach and writer Shane McLean, we break down how busy parents over 40 can train consistently without chasing perfection. We cover quick full body sessions that actually work, building willpower by shaping your environment, navigating social media noise, and adapting through life changes so you keep energy for your family and feel confident in your routine.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

FIT40 FIBER Challenge— just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?In this episode of the FIT40 Podcast, I break down what’s actually known about gut health—without the hype. You’ll learn why most gut advice online is based on guesses, and how fiber (and a variety of it) is the real game changer for improving digestion, energy, and fat loss after 40. I’ll walk you through how much you need, the best food sources, and simple ways to increase your intake without the bloat. Plus, I’ll share details on the October Fiber Challenge so you can start building better gut health one meal at a time.FIT40 LINKS✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Coaching Consultation: https://fit40coaching.com/coachingconsultation✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down why belly fat feels harder to lose after menopause, how hormonal shifts play a role, and the nutrition, strength training, and lifestyle strategies that actually work. If you are tired of quick fixes that fail, this episode will help you take a smarter, sustainable approach to losing belly fat and improving your health.20 Free Workouts: https://fit40coaching.com/20FIT40 LINKS✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Need more structure and accountability with your workouts?👉 Book a Free Coaching Consultation for FIT40 Personal Training (in-person or Zoom): https://fit40coaching.com/coachingconsultation✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I sit down with strength coach and author Sean Hyson to talk about the truths behind sustainable fitness. We cover why desire matters more than discipline, how small daily habits compound into lasting results, the science of lean bulking, and why most beginners don’t need complex programs to see progress. We also dig into single-leg training, shoulder health, and the myths around perfect form, genetics, and Hollywood physiques. If you’re over 40 and want clarity on what really works in fitness, this conversation is packed with takeaways you can use today.HOW TO FIND SEAN:Instagram: https://www.instagram.com/seanhyson?igsh=eWdscW54N21nbG5qTiktok: https://www.tiktok.com/@seanhyson1?lang=enYoutube: https://www.youtube.com/@seanhyson3879Website: https://fitnessdistilled.com/FIT40 LINKS✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Need more structure and accountability with your workouts?👉 Book a Free Coaching Consultation for FIT40 Personal Training (in-person or Zoom): https://fit40coaching.com/coachingconsultation✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I share how to keep training after an ankle sprain without losing progress. You’ll learn safe modifications, cross training strategies, and mindset shifts that help you stay active, protect your fitness identity, and continue building strength even while recovering from injury.FIT40 LINKS✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Need more structure and accountability with your workouts?👉 Book a Free Coaching Consultation for FIT40 Personal Training (in-person or Zoom): https://fit40coaching.com/coachingconsultation✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down why accountability is the missing piece for so many people struggling to stay consistent with their workouts and nutrition. I share real client stories that show how different levels of accountability—from in-person training to online coaching to simple app access—can help you find the structure and support that fits your personality and lifestyle. If you’ve ever wondered why some approaches never seem to stick, this episode will help you identify the right kind of accountability to finally stay consistent and get results.FIT40 LINKS✅ Ready to drop your first 5 lbs and never gain it back?👉 Start with The First 5 Program — drop your first 5 lbs in one month without yo-yo dieting: https://fit40coaching.com/first5✅ Need more structure and accountability with your workouts?👉 Book a Free Coaching Consultation for FIT40 Personal Training (in-person or Zoom): https://fit40coaching.com/coachingconsultation✅ Love a little fun and competition while building habits?👉 Join the FIT40 Monthly Challenges — just $1/day, risk-free for 30 days: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down how to boost your energy without relying on caffeine or supplements. If you’ve ever felt that mid-day crash or found yourself just “getting by,” you’ll learn the real reasons behind low energy—like poor sleep, stress, skipped meals, dehydration, and lack of movement—and how to fix them with simple, proven habits. From improving your sleep routine and balancing your meals with protein, fiber, and color, to adding quick movement breaks and stress resets, I’ll show you how to finally feel what true energy is supposed to feel like.FIT40 LINKS✅ Want to drop your first 5 lbs (and never yo-yo back)?👉 Start with The First 5 Program — click here: https://fit40coaching.com/first5✅ Struggle to stay consistent with workouts?👉 Try FIT40 Personal Training — in-person or Zoom and get your first week free by clicking here: https://fit40coaching.com/freeweek✅ Like a little fun + competition while building healthy habits?👉 Join our FIT40 Monthly Challenges — just $1/day, risk-free for 30 days by clicking here: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I sit down with my client Derek Pincombe, who has lost nearly 45 pounds, 7.5 inches off his waist, and 9% body fat in just 9 months. Derek shares how shifting from supplements and quick fixes to a simple, structured plan of balanced nutrition, calorie awareness, and strength training gave him more energy for his family, better performance in sports, and lasting confidence. If you’ve ever felt stuck spinning your wheels, Derek’s story will show you what’s possible when you trust the process and make fitness a true lifestyle.FIT40 LINKS✅ Want to drop your first 5 lbs (and never yo-yo back)?👉 Start with The First 5 Program — click here: https://fit40coaching.com/first5✅ Struggle to stay consistent with workouts?👉 Try FIT40 Personal Training — in-person or Zoom and get your first week free by clicking here: https://fit40coaching.com/freeweek✅ Like a little fun + competition while building healthy habits?👉 Join our FIT40 Monthly Challenges — just $1/day, risk-free for 30 days by clicking here: https://coach.everfit.io/package/BG758131?AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down one of the biggest struggles busy parents face—late night snacking. I share the real reasons it happens, from under-eating during the day to stress, boredom, and environment triggers, and give you practical strategies to finally take control. You’ll learn how to manage calories without feeling deprived, create routines that signal “kitchen closed,” and build habits that support fat loss and energy after 40.FIT40 LINKS✅ Want to drop your first 5 lbs (and never yo-yo back)?👉 Start with [The First 5 Program — click here]✅ Struggle to stay consistent with workouts?👉 Try [FIT40 Personal Training — in-person or Zoom] and get your first week free✅ Like a little fun + competition while building healthy habits?👉 Join our [FIT40 Monthly Challenges — just $1/day, risk-free for 30 days]​AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this FIT40 Podcast episode, I interview client, mom, teacher, and triathlete Terri Catania about her 3-year transformation—losing 14 lbs of fat, gaining 17 lbs of muscle, and performing better than ever after 40. We dig into reverse dieting, fueling for Ragnar and triathlon, the PFC (Protein-Fiber-Color) framework, periodization, and why accountability beats willpower. If you’re a busy parent 40+ who wants sustainable fat loss, stronger lifts, and smarter running nutrition, this one’s for you.FIT40 LINKS✅ Want to drop your first 5 lbs (and never yo-yo back)?👉 Start with [The First 5 Program — click here]✅ Struggle to stay consistent with workouts?👉 Try [FIT40 Personal Training — in-person or Zoom] and get your first week free✅ Like a little fun + competition while building healthy habits?👉 Join our [FIT40 Monthly Challenges — just $1/day, risk-free for 30 days]​AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

In this episode of the FIT40 Podcast, I break down my favorite way to lose weight for busy parents over 40—without falling into the yo-yo dieting trap. I share why long, drawn-out diets often backfire, how hormones like leptin and ghrelin affect hunger, and why building in maintenance phases or diet breaks can help you keep muscle, feel better, and actually sustain fat loss. You’ll learn a practical strategy you can apply right away to make progress while still living your normal busy life.FIT40 LINKS✅ Want to learn how to lose that first 5 lbs and keep it off for good?Check out The First 5 Coaching Program by clicking here: https://coach.everfit.io/package/TJ643243✅ Not quite ready for coaching, but need some at home workouts to get you started on your fitness journey?Get your free copy of the Toned In 20 Workouts by clicking here: https://fit40coaching.com/20AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40Get 10% Off The Genius Protein Shot: https://www.geniusshot.com/?ref=BRYAN_FIT40&transaction_id=10214dd14c839e450a4423af7b1f8eCONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com