Read time: 5 minutes
Welcome to Unstoppable After 40, my weekly newsletter where I reveal cutting-edge tips to get fit in your 40s & 50s while growing your business or career.
What’s in store for today:
- How to stay fit and lean while traveling
- How short sleep can sabotage your fitness results
- Get abs 30% faster with this exercise
Today’s issue is brought to you by Unstoppable After 40 Coaching Program. We help entrepreneurs, executives, and business owners to get fit in their 40s & 50s while growing their businesses and enjoying their lifestyles. (In less than 2 hours per week) .
I remember feeling stuck.
My life wasn’t bad. I was a personal trainer to the rich & famous in Miami Beach.
However, I felt that I was meant to do more.
But I didn’t know how to change.
Fast forward to now…
I run my business 100% online.
I’m in the best shape of my life.
I’m a completely different person.
My clients get better results than before.
I also see many of my clients stuck in a similar way.
They have loving families for whom they provide.
They run companies or have high-powered careers.
But they can’t seem to change when it comes to their health.
I eventually discovered the reason why…
The problem is your brain.
Your brain is a master of survival and efficiency.
It defaults to old familiar patterns and routines because they require less energy and are perceived as safer.
Multiple brain functions play a part in resistance to change:
1️⃣ Amygdala: Your amygdala processes emotional reactions–especially fear. The unfamiliar can trigger the amygdala. This causes anxiety and stress. This can keep you stuck in your comfort zone, even if it’s unhealthy.
2️⃣ Prefrontal Cortex: This area controls decision-making, planning, and impulsive behavior. When your prefrontal cortex is sleep-deprived or chronically stressed, it can feel impossible to change your behavior.
3️⃣ Dopamine System: Your brain seeks rewards via your dopamine system. Junk food releases more dopamine than minimally processed food. Skipping the gym for work can feel more rewarding. Trying new workout programs instead of being consistent with one program can feel more exciting.
These are just a few examples.
The key to changing your behavior and, ultimately, your health is your brain.
Here are five ways to rewire your brain to become better⬇️
1️⃣ Awareness is critical. Identify triggers that cause you to relapse into old behaviors.
2️⃣ Prioritize sleep. Poor sleep causes cravings and impairs learning new habits.
3️⃣ Manage stress. Some stress will improve performance, but too much will cause you to give up on your new habits.
4️⃣ Exercise weekly. Exercise lowers stress and promotes the growth of new brain cells in an area of your brain associated with memory and learning.
5️⃣ Surround yourself with support. Coaches and mentors can distinguish between success and failure when changing your habits.
Here is your Unstoppable After 40 Friday Digest:
1. Stop hitting the pause-button on your fitness
Summer doesn’t have to mean putting your fitness on freeze.
Forget the all-or-nothing attitude; it’s time for an “always something” strategy.
Here’s the real talk: You don’t need that perfect gym setup to stay fit. Your fitness plan should be as adaptable as your business plan.
Whether it’s squeezing in a rapid 10-minute bodyweight routine in your room, or having a protein shake before that big meal to curb the indulgence — embrace the flexibility.
This season, let’s vow to be as versatile in our fitness as we are in our businesses. No guilt, just smart, flexible choices to keep us on track. Remember, a little adjustment goes a long way.
Download My Travel Guide Now!
2. Lifting Weights Vs Stretching: What is better?
Lifting weights beats stretching for mobility gains?
Yep!
In a randomized controlled trial published this month, researchers compared resistance training vs static stretching on flexibility.
They found that resistance training was equally effective as static stretching for improving flexibility but improved hip and lower back extensor strength more than stretching.
This doesn’t mean to NEVER do static stretching.
But if you’re limited on time, focus on mobility exercises and lifting weights.
Ditch the stretching!
3. Learn my #1 exercise to banish back pain from prolonged sitting
Do you want a back exercise that works one arm at a time while fighting the effects of too much sitting at your desk?
Then try my new favorite back exercise:
The Half-Kneeling Single Arm Row.
This is a single-arm row exercise. But you’re in the half-kneeling position. So you’re getting a 2-for-1 benefit.
This is especially important if you spend as much time e seated as I do!
How many reps? Try a range 6-15 reps.
How many sets? Try 2-5.
Give it a try!
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Legendary Life Coaching Client Highlight: Tim O.
Tim (57 years old) slashed 20 pounds of fat and turned back the clock!
Ever felt like age and injuries held you back?
Meet Tim, a 57-year-old senior engineer who used to be very active until he had kids and a busy career which led him to a whopping 232lbs at 40% body fat.
On top of that, Tim was battling a bad ankle, and aching joints, and every morning was a struggle with back pain.
After 4 months, Tim:
- Lost 20lbs of fat and and said goodbye to that gut.
- Went from doing intermittent fasting with little results to following a flexible approach that fit his lifestyle and food preferences
- Went from zero to hero, exercising 3x per week despite prior injuries.
- Recovered his mobility and decreased joint pain through a rehab training tailored for his aches, injuries, and age.
The cherry on top? Rocking confidence at his son’s graduation!
If you’re an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life, click here for a strategy call.
Quote of the week:
What really matters is what you do with what you have!–H.G. Wells
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Until next week,
Ted Ryce
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
When you’re ready, here are 3 ways I can help:
1) Watch my Unstoppable After 40 Masterclass, where I teach you the simple 5-step process our successful clients are using to get fit in their 40s & 50s while growing their business & enjoying their lifestyle
2) If you have questions about my coaching program, click on the button below to check my FAQ page.
3) Are you an entrepreneur who wants to get fit in your 40s & 50s without feeling achy or spending hours at the gym?
> Schedule Your Free Strategy Call Now!
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Email us at ted@legendarylifepodcast.com.
