Episódios
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Today we're talking about Zone 2 training.
Zone 2 training is exercising at 60-70% of your maximum heart rate.
For example, if you are 50 years old, you would subtract 50 from 220 to get a maximum heart rate of 170 beats per minute with 60-70% being 102-119 beats per minute.
Benefits of Zone 2 training:
Increases aerobic capacity Increases fat metabolism Enhances recovery Builds endurance Improves insulin sensitivityAim for 2 45 min Zone 2 training sessions per week.
Some Zone 2 activities to consider are: walking, swimming, and cycling.
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The main difference between whey concentrate and isolate is the processing.
Whey protein isolate undergoes more processing in order to isolate the protein from whey.
The processing to isolate the protein component of whey, clears out a lot of lactose, fats, immunoglobulins, vitamins and minerals.
This is why a 20 gram serving of whey protein isolate will contain around 18 grams of protein, whereas a 20 gram serving of whey protein concentrate will contain on average about 16.5-17 grams of protein.
The flavor profile of whey protein isolate is also more easily manipulated via removal of the other components of whey, making it much more amenable to use in processed foods.
Whey protein isolate by itself will be less flavorful.
The more processing that occurs with any food, the greater the loss of its inherent nutrients.
Often words like protein are thrown around, like protein is protein and it is all the same, just hit your gram levels. But just like 20 grams of protein from black beans is not going to have the same benefit as 20 grams of protein from beef, so too, when it comes to whey protein isolate as compared to whey protein concentrate.
-------------------
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Products
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🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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From going to bed at 7:30pm to getting up at 4:00am, Dennis has had his sleep routine on lockdown for the last 30 years, but his fitness and eating habits were lacking.
When fitness becomes a part of your daily routine, your quality of life drastically improves.
Fifteen years ago Dennis did HIIT style workouts and ran his fair share of half marathons to maintain his job as a correction's officer, but he wasn't living a healthy lifestyle.
As he says, going to work, coming home, sitting and eating whatever you want, is not living life to the fullest. At 60yrs old, he is fitter than ever and setting the standard for 60 yr olds everywhere.
After a few key dietary changes, Dennis noticed a decrease in body fat and the ability to push through tough workouts.
While making the CF Games is on his bucket list, his biggest motivation are his 5 children and 7 grandchildren and being able to enjoy life to the fullest with them.
-------------------
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"Action creates motivation" a quote from one of Bradley Alcock's favorite authors, Mark Manson and words he lives by.
Bradley was on a team that went to the CF Games in 2016 and he competed as an individual a few years later in the 35-39 division. At 41, he is chasing after his dream of playng in the sandbox again with the fittest people in the world. He placed 10th in the Open and 12th in the quarterfinals and just snatched 225lbs, proving that fitness can increase with age.
Follow Bradley on Instagram @geriatriccrossfitguy
-------------------
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🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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Creatine is most often associated with strength and muscle mass, but what's often overlooked is its metabolic benefits.
One of the hallmarks of healthy aging is efficiently getting sugar out of the blood and into the muscle cells for use or storage. This is also one of the processes that gets downgraded in the aging process. However, creatine can help! It can improve insulin sensitivity and move glucose into the muscle cells for use.
Creatine supports muscle cell membrane stability (promoting better communication between cells and decreasing cellular breakdown), makes it easier to create ATP, promoting improved recovery and muscle endurance, which leads to improved muscle mass and strength and it helps clear glucose from the blood and gets it into our muscles.
-------------------
Start living your fittest life!
Download 40+ Supplement Strategies for Maximizing Fitness Outcomes ⬇️⬇️⬇️
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Products
⚡️Creatine: https://elitefuel.net/products/creatine
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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Today, I'm chatting with Cheryl Brost, a CrossFit Master's athlete who won the 50-54 division in 2023.
She's qualified for the CrossFit Games 12x and competed in the Games 10x. She's experienced injuries and setbacks but has persevered and is fitter than ever at 52. In fact, she just recently had a PR in the workout, Grace.
As she shares, anything is possible with consistency.
She started CrossFit at age 39 and fell in love with the community, camaraderie, and the competition aspect of CrossFit.
After this interview, you'll be inspired to move your body, even if it's just to get your blood pumping through a long walk or maybe you'll want to take up hula dancing like Cheryl's 80yr old Mom!
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🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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In today's episode, we're talking to Tom Mulbeier. A 5x CrossFit Games Master's athlete who transformed his life through fitness. As he says, no matter what type of exercise you enjoy, "consistency is the key". In this interview, he shares his body stats from what they were 10 years ago to what they are today.
He's a good example of how to age in reverse. Although you may see Tom at the CrossFit Games this year, his goal and true passion is to inspire others to make fitness a habit. Another Tom quote: "What you make a habit, you make happen".
-------------------
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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On today's podcast, I'm talking to Ian Gerrish, a former bull rider, who now stays fit through cycling and CrossFit.
He not only works 10+ hours/5 days a week and has a family, but finds time to make fitness a priority so that he can enjoy his grandkids and the great outdoors.
-------------------
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🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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Today, I'm talking to Jim Carkner, a former Green Beret, husband, Dad, and financial advisor who found CrossFit when his pants let him know that he wasn't the fit beret that he used to be. He recently took 2nd at Wodapalooza in the Master's 50-54 division and is hoping to compete in the Master's division at the CrossFit Games.
He shares not only about his fitness journey but how he changed his eating habits, because as he says, you can't out work bad eating habits.
Find out more about Jim's fitness story and goals at the link below:
https://elitefuel.net/blogs/news/still-got-it-series
-------------------
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🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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In today's episode we're discussing supplemental nutrition strategies to enhance recovery, so you can get the most out of each workout. Specifically, we're talking about Goat Whey and Optimal Aminos, what the benefits are and when to take them. We want to be able to train at our highest level possible and continue to perform when we walk out of the gym.
-------------------
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
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In today's episode we're discussing supplemental nutrition strategies to enhance recovery, so you can get the most out of each workout. We want to be able to train at our highest level possible and continue to perform when we walk out of the gym.
-------------------
Start living your fittest life!
Download the EF Fit Guide ⬇️⬇️⬇️
https://go.elitefuel.net/fitguide
Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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In today's episode, I sit down with my 69 yr old Dad and chat about all things CrossFit.
We discuss how he got into CrossFit in his late 50's and even competed in the CrossFit Games as a Master's athlete 5x.
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🏃🏽♂️ Joint Revive Pro: https://elitefuel.net/collections/supplements/products/joint-revive-pro
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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In today's episode, we're talking about when and how to take Creatine.
If you want to build muscle strength, recover faster from workouts, become more resistant to both physical and mental fatigue, then you may want to consider Creatine.
What Can You Mix Creatine With? How Much Should You Take? Do You Need To Do A Loading Phase Of Creatine? What Time Of Day Should You Take It? How Often Should I Take Creatine?Other episodes on Creatine:
Creatine: Why and How it helps
Creatine: Clearing up the confusion
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Products
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💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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I think across the board there are things we can do to help ourselves or if you are a coach or trainer, your 40+ athletes.
For starters, it is really important to set goals. Make sure these athletes can see where they are, where they are going and when they get to their goal be sure to look back and remind them of the gains they have made.
Rarely do I see individuals pulling or tearing muscles, however, I do see 40 + athletes with arthritis, ligament injuries, tendon tears and tendonitis.
Utilizing bands and warming up can be high value, as well as cooling down after the workout and really aiming for full range of motion to lubricate the joints. On top of this, I think it's important to address painkillers such as ibuprofen or other NSAID, because they can help a person workout in the moment but they lead to a compromised position after the workout.
I'm excited to announce that we will soon have a super unique and effective joint formula available called Joint Revive Pro. Sign-up to be notified as soon as it is available.
-------------------
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💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
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In today's episode, we'll dive deeper into sleep (the best growth hormone), how improvising our workouts builds adaptation, why food is information, the necessity of accountability, and the details that can make all of the difference.
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💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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In this week's episode of the The 40+ Athlete, I'm talking about Strength Training and the Immune System. As we head into the fall season, there may be a few more sniffles around you, but you don't have to succumb to them.
You can maintain a strong immune system with your food inputs and exercise output.
Strength training supports the immune system but only if its not overdone or you have the time to properly recover.-------------------
Start living your fittest life!
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🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
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in today's episode we are talking about the benefits of whey protein concentrate.
The reason most people use whey protein isolate over whey protein concentrate is that there is more protein in the isolate vs the concentrate.
Other than that, isolates, because of the heavy processing really are isolated from so many of the health benefits that come from whey protein concentrate.
Whey protein in its non-denatured form is not just protein, it is a matrix of proteins and biologically active compounds that support everything from digestion, to detoxification, to blood sugar balance and immunity.
As an aside, when we talk about vegetarian protein sources, none of the following bioactive compounds or benefits are found in pea, rice, hemp, or soy protein sources.
Read more about the differences between whey protein concentrate and whey protein isolate - https://elitefuel.net/blogs/news/whey-isolate-vs-whey-concentrate-which-form-of-whey-protein-is-best
-------------------
Start living your fittest life!
Download the EF Fit Guide ⬇️⬇️⬇️
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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In today's episode, we're talking about the importance and beneftis of hydration especially for aging athletes. Without proper hydration blood flow to all muscles whether it's your quadriceps or heart muscle can be compromised, making your ability to perform less-than-optimal.
Hydration can become more challenging as we age, making it essential to understand the unique needs of the over 40 athlete. Our bodies naturally lose water more rapidly with age, and the sensation of thirst can decline as we age. This can be related to changes in a couple of hormones - aldosterone and antidiuretic hormone which play a role in fluid balance and urine production.
Read more about hydration strategies here - https://elitefuel.net/blogs/news/hydration-strategies-for-the-40-athlete
-------------------
Start living your fittest life!
Download the EF Fit Guide ⬇️⬇️⬇️
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
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In today's episode, we're talking about the importance of strong bones and strong muscle and why we want to engage in full range of motion exercises.
Maintaining bone strength and joint mobility is the foundation of an active life.
This is why I promote full range of motion exercises when doing strength training.
The greater the range of motion, the greater strength you have through that whole range of motion.
For example, doing a quarter squat with 200lbs, compared to doing your body weight through full range of motion. I would choose the body weight air squat because that is going to promote greater strength through a greater range of motion and decrease your likelihood of injury.
Engaging in exercises that move your joints through their full range of motion keeps them lubricated and flexible.
-------------------
Start living your fittest life!
Download the EF Fit Guide ⬇️⬇️⬇️
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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In today's episode, we are discussing the many and ever growing benefits of creatine supplementation for adults over 40 years of age.
If you are in this category, which I am, maintaining physical and cognitive vitality becomes increasingly important.
Creatine is an intriguing supplement that has been studied extensively for its potential benefits not only for those who perform in athletics for a living, but also for the majority of us who are looking to enhance and maintain our life fitness across the board year after year.
Read more about how Creatine why and how it works here - https://elitefuel.net/blogs/news/creatine-protein-powder-clearing-up-the-confusion
Sign-up to be notified when our Creatine product is available
https://elitefuel.activehosted.com/f/1
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Start living your fittest life!
Download the EF Fit Guide ⬇️⬇️⬇️
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Products
🐐 Goat Whey Protein Powder: https://elitefuel.net/products/activ-whey
💪 Spartacus supplement: https://elitefuel.net/products/spartacus
🚀 GO Fuel Pre-Workout: https://elitefuel.net/products/go-fuel-pre-workout?variant=39923165593646
💦 Aminos: https://elitefuel.net/collections/feature-supplements/products/ef-amino
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