Smashing Fifty
By Mike Maddox
Smashing FiftyJun 21, 2020
Mobility, Aches and Pains with Paul Millard
Flexibility, mobility, and aches and pains are relatively quiet in the health and fitness world, where fat loss and muscle growth rule. However, as we age, ensuring that we stay mobile, active, and pain-free by focusing on our joints might just be the most important thing we can do.
Today's guest, Paul Millard, talks us through his journey from being a regular personal trainer in 2001 and going through various experiences to where he is today, working as a coach who focuses on building strong foundations first.
His unique practices ensure his clients stay pain-free, strong, and active well into their 70s.
Check out Paul's website here.
1,000 Mountains, Cancer
& 365 Half-Marathons
When a routine blood test came back showing signs of cancer, 45-year-old Jo White knew he wasn't going to let the disease beat him.
Jo, from oldboystraining.com has spent his life training both the military and civilians up in the mountains and underwater and has been passionate about health and fitness for as long as he can remember.
Despite spending the last 10-plus years receiving treatment for his cancer, Jo continues to smash out remarkable feats that I quite frankly can't quite get my head around.
In this episode, Jo recounts his 365 half marathons challenge, his daily workout routines that he believes are key to him staying fit and healthy into old age, his ongoing passion for helping others, being humbled by a fellow hiker without legs, his upcoming marathon that his cancer drugs will prevent him from running properly, and his ongoing 1000 mountains challenge.
Men's Health Creative Director, Jamie Prokell: Fear, fulfilment and a marathon
Jamie Prokell is the Creative Director of Men's Health Magazine.
He's also a father, a husband, and a middle-aged man who, at 45, felt like he was being left behind in terms of his health and fitness.
In this episode, we learn how Jamie's eldest daughter running a 5k prompted him to start on his own running journey (and failing terribly), but how his persistence took him all the way to the New York Marathon and beyond.
Our conversation takes a wonderful twist from the physical benefits and positive changes that running can have on your life into mental health, the strange things that happen in your head whilst on a long run, and how Jamie's running brought him closer to his recently deceased father.
Check out Jamie's original article here: https://www.menshealth.com/fitness/a46165499/marathon-running-transformation/
Runner's Knee: With Brad Walker
In this episode, I discuss with world-renowned stretching coach Brad Walker everything you need to know about runner's knee.
In this episode, we discuss:
• What runner's knee is & how to prevent it
• How to treat runner's knee
• Recovery techniques
• What to do if you're currently struggling with runner's knee and you have an event coming up
• We'll also discuss strength training for runners and alternative forms of cardio
Brad Walker is a coach, author, speaker, and stretching expert, as well as a nationally-ranked athlete in Australia.
He's been featured in dozens of magazines on hundreds of websites across the globe and is often referred to as the stretching guru.
https://stretchcoach.com/
https://smashingfifty.com/
How to Transform Your Life: Freddie Bennett
Freddie Bennett has been to places that most of us haven't on the spectrum of despair and personal achievement.
He went from being an overweight, unfit, drunk and depressed corporate executive to a Guinness World Record holder, running across the Sahara desert, winning ultramarathons, becoming a bestselling author and following a dream to move from the UK to New Zealand.
At rock bottom, he faced the barrel of a gun, but despite so many false starts and failures, he turned his life around completely.
Freddie shares many of his crazy stories in this episode, PLUS some of his top tips for how you can transform your own life.
Freddie's now on a mission to get people unstuck, unshackled & unleashed, and prove to the world that everyday people can achieve remarkable things.
His next challenge?
The world's toughest Ultra-Marathon through the Arctic.
Enjoy
https://smashingfifty.com/podcast/
https://freddiembennett.com/
A quick tip to help you get more stuff done
Have you ever made a to do list because you’ve got loads of things on your mind and you want to start making progress in one area of your life or another, but then it all goes onto the list along with a handful of other things… and then you never do them.
Then instead of making long to-do-lists try making short and concise must-do lists.
Me, alcohol and anxiety
I always considered myself to be an average, middle-of-the-road drinker who, despite drinking excessively in my younger days drank much the same as everyone else. However, could my drinking have been responsible for the mental health problems I suffered, especially with anxiety?
I hope that you will be able to relate to this story, and maybe help you to explore your own relationship with alcohol and what harm it may have done to you.
How much alcohol should you drink?
How much alcohol should you drink in order to enjoy alcohol at a safe level?
Well, as of January 2023, Canada has announced that their new recommendation for a safe amount of alcohol to drink is ZERO!!
And if you must drink, then it should be no more than two drinks (a glass of wine or a beer) per week!
Previously they had recommended around 10 drinks per week in line with the US (the UK currently recommends about 6 per week).
The new guidelines are based on new research that says "any amount of alcohol is a risk to your health".
What do you think? Will this change how much alcohol you drink?
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More resources:
https://smashingfifty.com/21-benefits-of-giving-up-alcohol-for-a-month/
https://smashingfifty.com/20-things-to-do-instead-of-drinking/
https://smashingfifty.com/how-to-get-rid-of-a-beer-belly/
Getting out of a middle-aged rut with Body Sculptor Ben
Body Sculptor Ben is a coach and founder of the unbreakable man program. In this episode, we discuss what he thinks are the biggest challenges facing middle-aged men and how you can get out of a middle-aged rut. Ben also gives us a simple breakdown of how calories work as well as a few other interesting insights into men's health and happiness.
Stay tuned to the end to discover what this disciplined coach loves to eat as his 'guilty pleasure' and the one piece of gym equipment he would take to a desert island.
Pride, fulfilment and a wicked set of abs. How four years hard work paid off BIG TIME
Four years ago, Jake Malarney was going through a divorce. Around the same time, he also saw a picture of himself that he barely recognised. Inspired by a close friend he decided to get fit and change his life. By chance, he ended up in his local gym and has never looked back. In this episode, Jake reveals to me his workout routine, how he manages his time, what he eats, and how he sculpted his most enviable physique (check out the before and after image at www.smashing fifty.com/podcast).
Improve your running technique - Tips for beginners
This episode follows on from the previous episode - Injury prevention for new runners - with Chris O’Brien from the Confident Runner.
In this episode, we discuss how the body works, and how to be more efficient in your running by developing a more helpful and efficient technique.
- Stop thinking of your technique as being good or bad and instead ask yourself is your technique helpful or unhelpful
- Tips on how to move better and improve your range of motion
- 5 Good markers for helpful technique
Plus a surprising complimentary exercise that will really help to build your fitness and flexibility.
Injury prevention for new runners
In this episode, I speak to running coach and endurance specialist, Chris O'Brien from The Confident Runner about the science of running and how injury occurs.
Learn the number one cause of injury in new runners and its 5-variables that will cause injury. Plus - Why your body produces pain and tips for avoiding it.
Training for a 10k run
In this episode, I speak with Brad Walker, AKA the Stretch Coach about how beginners can stay injury-free when training for a 10k race. We cover warming up, cooling down, stretching and injury prevention.
Rowing 3,000 miles solo at 70 years old. What are your limits?
In this episode, I speak with 70-year-old Frank Rothwell who is rowing solo 3,000 miles across the Atlantic Ocean as part of the Talisker Whisky Atlantic Challenge (TWAC), in support of Alzheimer's Research UK.
Listen in to discover what creates such incredible spirit and lust for life. You'll also learn what he fears most in life and what he's most afraid of during this incredible challenge.
Frank likes a challenge! In 2017, he spent five weeks on a deserted island for the Channel 4 programme, 'The Island with Bear Grylls'. Before that, he was only the 10th person to ever circumnavigate North and South America by boat.
His passion for challenges started back in the 1980s when he started running marathons and since then he's also competed in the Scottish Six-Day Trials motorcycle race, sailed around the world, likes to heli-ski and builds his own coal-fired steam traction engines.
Frank hopes to raise £1 million for Alzheimer's Research UK. which will be helped by the Iceland Foods Charitable Foundation, which has generously offered to match-fund the first £500,000 of donations.
Please visit Frank's Just Giving page and make a donation.
JustGiving/FrankRothwell
Small changes, huge transformation
Four years ago was the best day of my life. Four years ago I was broke…
Listen to the story of how 34-year-old Josh Steger from Illinois went from being a broke mechanic, worrying about paying his bills and buying food for his family, to closing on the home of his dreams in just four short years.
Learn how he changed everything in his life through self-reflection, personal development, asking himself better questions, thinking differently and simply looking in the mirror and taking responsibility for his life.
A remarkable story of huge transformation just by making small changes.
What will your life look like ten years from now?
www.smashingfifty.com
Overweight to Endurance Runner
This is the story of an ordinary bloke from the UK who at age 38 found himself overweight, unfit and about to become a father. Inspired by the birth of his twin girls, Chris O' Brien set out to run between two lamp-posts, a feat he could barely achieve.
Today, he runs sub-3-hour marathons, is an endurance junky and even started a few new businesses around his passion for running.
Listen to Chris's incredible journey to discover what it takes to turn your life around and what happens to your body when you try to win a 12-hour endurance race.
In a quite remarkable life-transformation, Chris is now the founder of two new businesses focussed on trying to help individuals get better at running and uses some quite different techniques.
Here's how Chris describes those businesses:
"Elite athleticism for the everyday runner. Become a ninja mover using a brain-first approach for rapid and lasting improvements to your running."
Boom.
Discover more at www.runteach.com and www.theconfidentrunner.com
Discipline equals Freedom
After listening to the Tribe of Mentors podcast with Tim Ferris and Jocko Willink I’ve become quite fascinated by the concept that ‘discipline equals freedom’.
I used to think of discipline as being quite restrictive but if you think about it, having the discipline to work through the tasks you need to do in order to buy yourself the freedom to do what you want to do is quite a liberating thing.
Having the discipline to exercise will give you the freedom of health.
Having the discipline of saving money will give you the freedom to have a better retirement or take a long holiday
So, in order to have more freedom, you need to be more disciplined.
What do you think? How could more discipline create more freedom in your life?
The Benefits of Giving up Alcohol (Part Three)
In this episode, I speak with Matt Hall, a former firefighter from the UK who is six months into a 'new life' living without alcohol.
Listen in as Matt and I discuss his journey with One Year No Beer (OYNB) and discover how he saved over £3,000 in just six months and how his life has changed in so many other ways.
For more information on the benefits of giving up alcohol and One Year No Beer visit: smashingfifty.com
The Benefits of Giving up Alcohol (Part Two)
In this episode, I continue the discussion around taking a break from alcohol and speak with Gabriel Paues, a 44-year-old man living in Stockholm.
Listen in as Gabriel and I discuss his journey with One Year No Beer (OYNB) and discover how his life has changed since giving up alcohol and living a more fulfilled life.
For more information on the benefits of giving up alcohol and One Year No Beer visit: smashingfifty.com
The Benefits of Giving up Alcohol (Part One)
In this episode, I speak with Harvey Roberts, an ordinary bloke living in the UK without drinking alcohol (shock!).
Listen in as Harvey and I discuss his journey with One Year No Beer (OYNB) and discover how his life has changed since giving up alcohol and living a more fulfilled life.
For more information on the benefits of giving up alcohol and One Year No Beer visit: smashingfifty.com
Should you play football (soccer) when you're over 40?
I'm 45 years old and next week I'm going to play football (soccer) for only the second time in the last nine years. So, I decided to do a bit of research into the benefits of playing football once you're over 40 and I also got a bit of advice from a former pro-trainer on how to prepare for a game. So should you play when you're over 40? Take a listen to find out.
An interview with RoadMan Cycling AKA Anthony Walsh
In this episode, former pro-cyclist Anthony Walsh talks to me about life as a pro-cyclist and chasing the dream in pursuit of becoming the best.
We also discuss how his dream came crashing down, his struggles with finding his true passion and his fear of becoming an overweight middle-aged man.
We also discuss the neccecity of having a life-vision, a top-tip from Tim Ferris, cortisol, morning routines and probably the best anti-procrastination tip I've ever heard.
Beliefs and rituals of a marathon champion. An interview with Fred Zalokar
Fred Zalokar holds the record for winning his age group in each of the six Abbott World Marathon Majors. Additionally, he's a traveller, a mountain climber, ultra runner, husband and father who holds down a full-time job. His passion for life and challenges is an inspiration to all, so regardless of your interest in marathon running, his story is going to blow your mind.
If you're wondering how he gets all of this done in a day, I'll give you a clue... he gets up quite early in the morning shall we say.
Work hard, have big goals, and never fear your failures.
Read more here: https://smashingfifty.com/fred-zalokar-beliefs-and-rituals-of-a-marathon-champion/
Bulking: Gaining weight and muscle over 40
Putting on weight and muscle is not easy for a lot of men. Personally, it's something that I've struggled with my entire adult life, and so in this episode, I speak to personal trainer and nutritionist, Anthony Bailey about how to bulk up and put on weight and muscle in your forties.
In the episode we cover:
- The best exercises for putting on muscle
- Where to start with weights
- If bodyweight training is effective for bulking up
- How skinny-fat guys can put on muscle and lose weight
- How to maintain a good level of cardio whilst bulking up
- Diet
- and How to bulk up without getting fat
Stretching 101 with Brad Walker AKA The Stretch Coach
Like a lot of middle-aged men, I've got my fair share of aches and pains and so I reached out to one of the world's best stretch coaches to get some real insight into the world of stretching. During this episode, amongst other things, we covered:
• The main causes of pain and reduced flexibility in middle-aged men
• How stretching works
• The different type of stretches
• The mistakes people make when static stretching
• The best time of day to stretch for improved flexibility
• The difference between a stretching workout and a flexibility session
• How long you should hold a stretch for
• The basics of PNF stretching
• The many causes of knee pain
You can view the Podcast in blog format here: www. smashingfifty.com/stretching101-with-brad-walker
Brad Walker can be found at www.stretchcoach.com
Cardio or weights. Which is best for weight loss?
It seems to be common knowledge that the best way to lose weight is to do loads of cardio, and just pound out the miles. It seems logical, right? But what if there's a more effective way than just sweating it out on the treadmill or exercise bike? In fact, what if weight training was equally or even more effective than cardio for fat loss?
With that in mind, I spoke to Personal Trainer and Nutritionist, Anthony Bailey to find out which is more effective to help you lose weight quickly and effectively.
Home gym equipment: The 3 most effective pieces you need
I speak to personal Trainer and nutritionist, Anthony Bailey about the best (and most effective) pieces of gym equipment for the home. During our chat, Anthony reveals his top three pieces of equipment plus five great exercises to do with his number one piece of equipment... adjustable dumbells. You can read the overview here.
www.smashingfifty.com
How often should you workout or exercise?
With regards to exercise and getting fit, one of the first things you need to know is how often should you workout/exercise every week in order to maximise your gains (either muscle growth or fat loss) and minimise injury.
This is especially important if you're just getting started, or if you're a little bit older (40+) when your body will require a bit of extra care.
To find out the answer to this question, I spoke to personal trainer and nutritionist, Anthony Bailey from ABFitness.
In this episode, discover:
• The difference between working out and exercise
• How often you should workout or exercise each week
• How much rest you need between workouts
• How to start exercising if you're very unfit
• For how long you should exercise
• How often you should lift weights
www.smashingfifty.com the health fitness and personal development brand for middle-aged men.
How to get rid of a beer belly
In this episode I speak to personal trainer and nutritionist, Anthony Bailey to discover what causes a beer belly in middle-aged men, why men specifically get a beer belly, the health implications of having one and the best exercises and diet to help you lose it.
Spoiler alert... you don't have to give up beer - if you're careful!
www.smashingfifty.com
How to do push-ups - the right way
In this episode, I speak to personal trainer and nutritionist, Anthony Bailey about how to approach doing push-ups the right way, and more importantly, how to ensure that you balance your push-ups with pulling exercises. We also discuss more general health and fitness tips and dangers for middle-aged men.
Fat dad to fit dad in 90 days
Tune in to the first-ever Smashing Fifty podcast to hear how a few simple words from a friend and The Body Coach completely changed this middle-aged man's outlook on life, and learn the techniques he used to make huge weight loss and completely change his life in just a few months.
In January 2019 Lee Perry was an ordinary 49-year-old father of five from the UK suffering from a problem familiar to many middle-aged men. Lee was unfit, overweight (19 stone / 121kgs / 266lbs) and unhappy.
Although successful in business, he was worried that his poor health was starting to affect his life to the extent that he could no longer enjoy time with his kids. He was also starting to worry about his future health.
Having tried many times before to lose weight and get fit but failed. Lee decided that this time was going to be different. And it was.
Just three months later, he was well on his way to changing his life completely, and by the end of 2019, he'd lost five stone (32kgs / 70lbs) in weight and was easily running half marathons. Not only that, but he'd also transformed his lifestyle, relationships and happiness.
www.smashingfifty.com