The Strong For Life Podcast

In this episode, I'm joined by my amazing client Linda Heywood — a 72-year-old retired kindergarten teacher from Pennsylvania — who decided she wasn't going to accept decline as inevitable. After years of creeping pain, injuries, and feeling like she was slowing down, Linda found our program and decided to give it a shot. What followed? A total shift in energy, strength, and mindset. She shares how she went from crutches and knee braces to walking hills, squatting for minutes at a time, playing with her grandkids, painting again without fatigue, and feeling more alive than she has in years. We talk about: The power of daily steps and sleep Why aging doesn't have to mean decline Her experience overcoming skepticism around online coaching How foundational habits (like morning routines, journaling, and mobility work) helped her get her body and purpose back on track. Learn more about my women's program here: https://conorosheafitness.com/women-coaching/

A few months ago, Theresa was stuck in a cycle of pain and frustration. She's a bodyworker, someone who helps others take care of their bodies—but she wasn't able to take care of her own. For 20 years, she dealt with instability from a sacral ligament injury. She tried different trainers, but the one-size-fits-all approach left her injured and unable to do even basic activities like walking without pain. She was skeptical that anything would work. Then, she found my coaching program. Instead of jumping into another program that ignored her needs, Theresa took a different approach—one that focused on rebuilding her foundation first. Now, she no longer has to sit on the edge of her bed every morning, checking if her joints are in place before she stands up. She just gets up and goes. Instead of fearing a walk because of the pain that might follow, she can now go for an hour—something she never thought possible. Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/

Jeanne was struggling with constant pain and still working as a dental hygienist. She wanted a holistic apporach that would allow her to stay working and rebuild her body so she could do her job with less of a struggle.    Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/

Dana joined the program 10 weeks ago and has gotten amazing results.    She fully rehabbed her wrist, dropped 20 lbs and has built movement into her day and weeks.    She now feelsenergetic, lighter on her feet and more confident and capable with daily activitites like going for a walks/hikes with friends.    Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/

Lyndon Holzheimer is building an alternaive community of families in Vanuatu and giving families a plan B who want to look at options outside their home country.  You can learn more about Lyndon's work here:  https://secureshoregroup.com/options/ https://www.instagram.com/secure.shores/  

Michelle was told she'd never play tennis again. Her knees were failing her and she felt stuck and frustrated about never playing again.   After 4 weeks in our program she was back playing tennis.    She also shares how the program has helped her: Lose  5.5kgs Sleeps 7hrs striaght vs 4 hours broken Tons of energy Way more positive Setting better work bounderies Learn more about 1:1 coaching: https://conorosheafitness.com/women-coaching/

Gabriel was stuck in pain for 6-7 years. He got pain-free in our online program over the past 12 weeks.    You can check out Gabriel's IG here: https://www.instagram.com/the_indomitable_blackman/ Learn more about 1:1 coaching: https://conorosheafitness.com/men-coaching/

This week I'm joined by one of my online clients marylou who has thrived in our online program.    She was taking painkillers for her hip pain and was losing a lot of lower body strength before joining the program is has thrived since joining.    She's now pain-free and even went for a light run before our podcast episode today!   Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/ IG: https://www.instagram.com/conorosheafit/  

Dan John is a legend in the fitness industry and at 67 he's fitter than most 30 year olds. He shares his wisdom on how to build a life long fitness habit. You can learn more about Dan here: https://danjohnuniversity.com/  Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/  

Brian Keane is a qualified personal trainer, sports nutritionist and strength and conditioning coach. He is a 3x bestselling author of The Fitness Mindset, Rewire Your Mindset and The Keane Edge.  He has travelled the world as a professional speaker, speaking at world renowned companies such as Google and SAP. He also hosts the #1 podcast The Brian Keane Podcast, which is in the top 0.5% of all podcasts in the world.   Brian is a former primary school teacher turned fitness entrepreneur. After retiring from the world of professional fitness modelling in 2015, he now does ultra-endurance events all around the world. In April 2018, Brian ran the famous Marathon Des Sables, which entails six self-sufficient back-to-back marathons through the Sahara Desert in Morocco; and in February 2019, he ran 230km through the Arctic Circle in the northernmost tip of Sweden. In 2020, he ran a 100 mile ultra marathon in Nevada USA; and in October of 2024, he brought a group of his online followers to Africa where they all successfully summited Kilimanjaro, the highest free standing mountain in the world. Learn more about Brian here: Get notified when Brian's latest book releases here: https://briankeanefitness.com/rewriting-your-story Brain's IG: brian_keane_fitness  Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/ Connect on IG here: https://www.instagram.com/conorosheafit/  

John Caprani is a direct marketing consultant from Ireland. He shares massive value on how to market sell and network yourself online. Learn more about John here: https://www.facebook.com/jdcaprani  and https://www.firedigitalmarketing.com/  Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/  

Josh Hillis is one of my favourite thinkers in the nutrition industry. He teaches you that you can improve your approach to nutrition by looking it like a skill similar to learning to juggle or do handstands. Learn more about Josh's work here: https://www.instagram.com/joshuahillis  https://joshhillis.com/  Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/  

Andy is someone I've learned a ton from over the past 8 years. He's the CEO of GMB Fitness and was the first person that changed how I view marketing and business. Andy's style turned me into a raving fan of GMB fitness and it motivated to learn more about business, sales and marketing to better reach clients. Learn more about Andy here: https://andy.xxx/  https://gmb.io/  Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/  

Dave is a world leading expert on gut health and today he breaks down how gut health can impact schizophrenia and more importantly incorrect diagnosis of certain mental health conditions. Learn more about Dave here: https://www.instagram.com/dave.o.brien/  https://daveobrien.com.au/ Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/  

Paul's story is incredible. Over the past seven years, askpaul has made significant strides in the Irish market, serving over 11,000 clients and managing more than €406.5 million in assets. They help thousands of clients with their financial planning needs helping them plan for a brighter financial future. Whether you need assistance with estate planning, pension management, investment or any other aspect of your financial plan, . In a significant milestone last year, they partnered with Fairstone, a renowned wealth management solution provider based in the UK. Fairstone oversees £17bn funds under management for over 50,000 wealth clients and 40,000 mortgage clients. The combination of Fairstone's extensive experience in the UK sector with askpaul's local market knowledge makes for a powerful partnership and opens many exciting opportunities. Learn more about Paul: https://www.askpaul.ie/about/  https://www.instagram.com/askpaul.ie/  Learn about my online coaching program here: https://conorosheafitness.com/men-coaching/  

Clem is a long tim friend as we grew up together. He's a pysiotherapist a personal trainer and also lectures at U.L. in physiotherapy.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

In this episode both myself and Sarah share what it's like dealing with a family member with schizophrenia   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Gary Fox is an entrepreneur and host of “The Entrepreneur Experiment” podcast. He shares stories and insights from successful business leaders to inspire and educate aspiring entrepreneurs. Passionate about innovation and growth, Gary shares how to excel at entrepreneurship without sacrificing your health by following the 3 B's – Business, Brain and Body.   https://www.mrgaryfox.com/  Online mobility coaching: https://conorosheafitness.com/men-coaching/  

I've been following @rangetrainingman for some time now and wanted him to share his system of Range training. I feel Georgos is someone who you'll be hearing more aobut over the coming years as more of his system becomes popularised.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Keegan Smith is back on to update what's been going on with his online community uncommon success.    Keegan shares how his son's birth and development has impacted how he looks at training now, his focus on ketogenic diets and fasting for gut health and brain health and performance.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here Connect with Keegan on IG: @keegancoach  

Christine is only 6 weeks into our online program and has already had life changing results.    She has started putting herself first, for the first time in her life, she has made huge strides with her posture and mobility, her sleep, her energy and her bandwidth.    She shares such vulnerable, helpful advice.    Join our women's 1:1 coaching program: https://conorosheafitness.com/women-coaching/

This was a Q&A episode I did based on email questions and an IG live   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Leighton was skeptical of joining the program as it was online. He thought he needed in person coaching but completely changed his mindset around what was possible.    He has rehabbed his shoulders, feels much more consistent and most improtablt, realises he can stay fit for the rest of his life in any environment, not just the gym   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Teresa was very skeptical before joining the program. She has transformed her approach to how she exercises and has moved from pushing her body way beyond her limits to a more gentle sustainable approach that will sustain her over the long term.   She now feels better all the time versus always being in pain.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Katja was frsutrated and tired when she joined the program. She felt she was on a downward spiral with her health before joining the program. She couldn't shift the extra weight she had gained, she struggled getting off the floor and also had some frustrating injuries she couldn't get rid of.   Fast froward 10 weeks and she's dropped 18lbs in the program, feel mobile, strong and set up for the long term.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Rory had gained unwanted weigth, felt exhasted all the time and had done little to no training for over a decade.   He knew he needed to make a change but didn't know where to start but ove rth epast 18 months he's droped over 10kgs, built muscle and is now energetic and thriving.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Mark felt his mobility deterioriating very quickly in his 60s but couldn't stop himself from procrastinating.    He couldn't get off the ground, his gold game with his friends was suffering and he just started to feel old.    After 12 weeks, Mark is now thriving, he feels strong, mobile and most improtant he is no longer wasting time. He is taking action on all the imprtant things in his life.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

This week my client Kevin shares his story after 12 weeks in the program.   Kevin was big into triathlons and training 15 hours a week in his 40s to completely dropping off with his training in his 50s. He travels away from home 60% of the year on projects and it took it's toll.   He started gaining a lot of body fat from drinking and his back started becoming an issue in particular when playing golf.  In the past 12 weeks, he's no pain free, flexbile and feeling strong for his life and back into his health groove.  He enjoyed a trip to Sctoland with friends and played 15 rounds in 15 days without any back pain!   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Ronan has just finished 12 weeks n the online program. He had chronic shoulder pain and it was stopping him from holding his 18 month old daughter and causing a lot ofworry around his physical fitness and future of health. After 12 weeks he's: Pain-free in the shoulder Sleeping much better Eating better quality food More energy for his family and his business Knows how to look after his health for the long term Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

This week my client Charles (58) shares his experience in the online program and how he has managed to reverse tye two diabetes along this ourney.  He shares incredble advice on how to rebuild your health in your 50s in a way that is sustainable and effective.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Patrick is in his early 60s and joined the program 18 months ago to ensure when he retires he has the fitness to support all the activities he want sto enjoy when he retires in Spain with his wife.  On the interview Patrick shares: The improtance on investing in your health.  How the workouts are sustainable and safe.  How he fixed his shoulder How he now has the fitness tro do 40km+ walks And to not waste time when it comes to starting your own movement retirement fund! Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Greg has been in the program for over 8 months now and has crushed it.  He joined becasue he wa sexhasuted all the time, was overweight and crossfit workouts were making him worse as he kept getting hurt.  Over the past 8 months Greg has: Dropped 25 lbs Is the lightest he's been in over 20 years No longer has low back pain Sleeps thorugh the night as his back isn't bothering him Has more energy to keep up wioth his 10 year old son Has achieved all this despite staying social with friends and family.  Has found a sustainable apporach to his health and fitness.  Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Jeremy joined the program because he had chronic lower back pain and had a lot of mobility restrictions.   In thepast 8 weeks, Jeremy is now pain free from back pain, his running is no longer being deriled by frustrating inuries and he's now excited about the trajectory of his fitness in his 40s.     Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here  

I'm joined with my client Nicole today.   At 43, Nicole is stornger than most men and is working on advanced bodywieght skils like handstands and ring muscle ups.    She was overwhelmed and burnt out when we started working together last year. She'd gained unwanted wieght and was always putting herself last.   Now she is strong, lean and her business has double din size byt she's not as overwhelmed. This is a perfect example on why putting yourself first is essential if you want to be able to give more to those who rely on you.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for over 30s: Click here

Today's episode is a big landmark.   Episode #100 and I wanted to get my best friend Cathal Reid on to share it with me.    We go through lessons, mistakes and what's we've been working on over the past few months.   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Today I'm joined with long time client and now part of my coaching team, Jess.    Jess is a busy mom of 2 based in Tasmania and struggled with consistency and "program hopping" before we started working together.    She was unsure if the program was going to help her as it was online and found the habits and structure super helpful to give her more control over her life.    Connect with me on IG: @conorosheafit To learn more about my online coaching program: Click here

Larry has been in my online rpgoram for over a year now and gotten incredible results.  Learn how Larry rehabbed his elbow injury, build pullup strength safely, and dropped bodyfat and kept it off over the long term.  He's a very demanding job and is also a coach with GMB Fitness. On this podcast we talke about how he achieved these incredible results depaite getting injured and having a lot of challenges over the year.   Check out Larry on IG https://www.instagram.com/larryfranks/   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here    

I interned with Dave O' Brien at 5th Element Wellness back in 2016 which showed me what a world class facility looks like.  Since then Dave has become world famous for his knowledge of gut health.  To learn more about Dave: https://daveobrien.com.au/ https://www.instagram.com/dave.o.brien/   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Slowing down is the number one fat-loss habit we work on with clients.    Today myself and Brad break dow exactly how we recommend clients to work on this.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

This is one of the most improtant topics we cover with clients. It's teahcingh them how to train year round, not just when life is rosy. Life is messy, busy and never ideal to exercise and eat healthy so what do you do? Wait for that "perfect" time to magically appear or work it into your life.  Expenct to learn: How to Avoid the “pause button” mentality Managing expectations w/ our Traffic light system Set your weekly floor Scaling habits Self compassion when you fail   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

This week I'm joined with my assitant coach, client and fellow GMB Fitnes trainer Ray Humphrey!   We are talking all things protein. Expect to learn how protein Increases Muscle Mass and Strength Reduces Appetite and Hunger Levels Helps Maintain Weight Loss Does Not Harm Healthy Kidneys Helps Your Body Repair Itself After Injury Reduces Cravings and Desire for Late-Night Snacking and much more.     Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Garrett Kuljian is an online movement coach and pysiotherapist from the US. I've followed Gareth for a few years online and am always impressed with the quality of his content, his honest balanced apporach to training and his own physcial abilities.  Expect to learn: What flexbility myths to avoid How long it takes to get the splits Why going all in on one goal is essential and much more.    To learn more about Gareth: https://www.instagram.com/gmoneymvmt/ https://www.gmoneymvmt.com/   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

James joined the program a little over 6 weeks and has blitzed the program.   He's rebuilt strength and mobility along with dropping 23 lbs in the program.    It was nothing drastic or unsustainable, as as James said, we pulled all the right levers to help him turn the weight loss, mobility and strength work into a effortless part of his daily routine.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Grant is the founder of RehabFix. He's a doctor of Chiropractic and Sports Medicine, residing in Tampa Bay. Grant teaches people all over the world how to fix yourself so you don't have to rely on doctors for low back treatment.   To learn more about Grant, check out his website https://www.therehabfix.com/   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here    

Today is a slightly different format.   It's a check in call with my client Robin who has crushed the program.    He's built serious strength with chin-ups a PBARS along with dropping 28 lbs in the program and beating guys half his age in karate!   We ended up doing a live coaching call on this episode which gives you an isight into what it's like in my coaching program.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

My client recommended I reach out to Ronan due to the valuable work he is doing in building connection. Ronan is a facilitator whos work with groups involves a variety of methodologies like positive psychology, sports psychology, CBT, Compassionate Inquiry, PDMS, and the Hero's Journey.  Working with prison inmates, high performance athletes, top tier corporate groups and more, his ability to create a safe and energetic space to explore connection, growth and express vulnerability is simply phenomenal. Ronan discusses our universal expression of human needs, the power of connection, the common threads that connect elite athletes and convicted criminals and so much more in this fantastic conversation. Learn more about Ronan here       Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Slightly different episode today.    This is a simple breathing practice I use to help with my lung capacity for stress relief and also to hel with freediving.  I recommend doing this daily for 5-10 mins as a routine.    Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

I've been reading Steve's articles for over 10 years. I love how he writes about fitness and makes it accessible to a community that in past had no real outlet to find relatable fitness content.  About Steve: Steve Kamb is an author, fitness coach, and the founder of NerdFitness.com – a worldwide community of nerds, geeks, and self-aware robots. After battling with his own health and fitness for six years, Steve finally had some success and realized that there must be other people out there fighting the same battle. Steve started Nerd Fitness in 2009 with a goal of helping other people like him remove every barrier — mental, physical, or emotional — that prevents them from changing and living healthier, happier lives. What started as a one-man side project has now evolved into a huge online community and movement.   00:03 Fitness Journey and Nerd Fitness Origins - Steve shares his journey from being scrawny and struggling with fitness to creating Nerd Fitness. - Nerd Fitness was born from Steve's passion for nerdy interests combined with fitness. - The emphasis is on helping people avoid the mistakes Steve made and providing relatable fitness guidance. 03:02 Niche Marketing in Fitness - Nerd Fitness carved out a unique niche by catering to individuals who didn't fit the traditional fitness mold. - Traditional fitness industries often neglect segments of the population, such as nerds or non-athletic individuals. - Nerd Fitness provides a welcoming community for those who don't feel represented in mainstream fitness culture. 05:20 Building a Community - Nerd Fitness fosters a supportive community for nerds, misfits, and neurodivergent individuals. - The community encourages members to embrace their nerdy interests while prioritizing health and fitness. - Nerd Fitness provides a sense of belonging and acceptance for individuals who may feel out of place elsewhere. 06:30 Organic Growth and Marketing Strategy - Nerd Fitness's success stems from authentically embracing Steve's nerdy interests and sharing valuable content. - Embracing uniqueness and authenticity in marketing attracts a dedicated audience. - Consistent content creation, such as Steve's weekly articles, contributed to Nerd Fitness's organic growth. 08:36 Writing Process and Content Quality - Steve emphasizes the importance of consistent writing and maintaining high-quality content. - Despite challenges, such as managerial responsibilities, Steve prioritizes returning to writing regularly. - Nerd Fitness articles are informative, science-backed, and infused with humor and pop culture references. 11:07 Evolution of Fitness Approach - Steve's approach to fitness has evolved over time, shifting towards more personalized and empathetic methods. - He acknowledges the limitations of previous beliefs, such as strict adherence to specific diets or exercise modalities. - Current focus areas include behavioral psychology, understanding individual needs, and helping clients navigate busy lifestyles. 15:32 Insights from Coaching Experience - Drawing from coaching thousands of clients, Steve highlights common challenges like maintaining consistency amidst life's chaos. - Nerd Fitness addresses these challenges by building contingency plans and fostering resilience. - Understanding clients' fears and tendencies allows Nerd Fitness to provide tailored support and guidance. 18:03 Emphasizing Consistency - Being consistent is crucial for progress. - Incorporating small, achievable goals into daily routines helps maintain consistency. - Accepting that chaos is normal and finding ways to progress despite it is key. 21:18 Discrepancy in Coaching Narratives - Experienced coaches advocate for sustainable progress and consistency. - Online fitness culture often promotes extreme approaches for attention and engagement. - Tailoring coaching to individual needs and promoting realistic, manageable changes yields better results. 25:06 Focusing on Skill-Based Training - Skill-based training can foster intrinsic motivation and excitement. - Customizing coaching approaches based on individual goals and preferences enhances client engagement. - Prioritizing enjoyable activities leads to sustained adherence to fitness routines. 29:17 Coaching Philosophy and Team Management - Nurturing a coaching team with shared values and a customer-centered approach. - Providing comprehensive training in communication and behavioral coaching techniques. - Empowering coaches to adapt strategies to individual client needs while maintaining consistency in service quality. 36:10 Personal and Professional Reflections - Reflects on personal and professional failures. - Acknowledges tendencies towards workaholism and people-pleasing. - Shares the realization of living exclusively for the future and missing out on the present. 43:05 Overcoming Workaholism - Recommends "4,000 Weeks: Time Management for Mortals" by Oliver Burkeman as a helpful resource. - Discusses the challenge of comparison and the importance of aligning life goals with personal values. - Emphasizes the significance of doing meaningful work and finding balance. 46:48 Setting Boundaries for Work-Life Balance - Implements rules and systems to maintain work-life balance, including time-blocking tools and phone usage limits. - Advocates for simplifying life and focusing on meaningful tasks. - Embraces the idea of doing less but doing it better for sustainable success. 51:25 Reflecting on Career Choices - Contemplates whether the intense career path was necessary for reaching success. - Acknowledges the learning curve and accepts past decisions, focusing on moving forward. - Shares insights gained from experience to guide others in similar situations. 54:12 Humans' Lack of Control Over Pathways - The concept of humans lacking control over their life paths is discussed. - Environmental and societal factors significantly influence human behavior and decision-making. - Biological and environmental interactions play a crucial role in shaping individuals' actions. 57:13 Environmental Impact on Lifestyle and Health - The discussion revolves around the environmental factors contributing to lifestyle habits, particularly in the United States. - Comparisons are drawn between the walking-friendly environment in Europe versus the car-centric culture in the US. - Infrastructure and societal norms greatly influence individuals' activity levels and health outcomes.   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here  

This was a fun episode to record with Dan from "What's the score" podcast.  Certainly, here's the text with the emojis removed: 00:00 Introduction and Background - Introduction of the guest, Connor, who is a coach and has lived in various places. - Connor's journey from Ireland to India and Australia, where he explored yoga and mobility training. - Connor's transition to remote coaching in 2020 and his current focus on helping men over 30 with fitness. 08:32 Adapting Fitness for Men Over 30 - Discussion about how fitness needs to adapt for individuals over 30. - Emphasis on the importance of avoiding high-intensity workouts that lead to injuries. - The concept of working at a lower intensity but with better consistency for sustainable results. 14:04 Time and Energy Challenges - Addressing the time and energy challenges faced by people in their 30s and 40s with busy lives. - Strategies for fitting workouts into a busy schedule, including planning and scheduling. - Encouragement to reduce decision fatigue by setting regular workout times during the week. 17:29 Managing Your Week and Day - Take control of your daily schedule. - Prioritize physical activity for productivity and well-being. 19:32 Nutrition Trends and Tips - Avoid extreme dietary trends. - Focus on time restriction, dietary restriction, or calorie restriction as needed. - Don't compare yourself to extreme fitness models on the internet. 28:30 Maintaining Fitness Motivation - Shift away from an all-or-nothing mindset. - Scale your commitment based on your circumstances, aiming for consistency. - Practice self-compassion and forgive yourself for setbacks. 32:35 Staying Active in a Sedentary Job - Incorporate short walks after meals to break up sitting. - Focus on creating an active environment to counteract the effects of sedentary work. 34:26 Creating Active Habits - Incorporate 10-minute walks after meals. - Set boundaries with technology, especially in the first and last hours of your day. - Consistency in small habits is key to maintaining an active lifestyle. 35:49 Benefits of Latin Dancing - The experience of learning Latin dance, such as Bachata, has been humbling and insightful. - Overcoming self-judgment and self-consciousness while dancing. - The therapeutic and community aspects of dancing. 40:53 Key Fitness Advice - Focus on what you can consistently repeat in your fitness routine. - Define your fitness goals based on what you want your body to be able to do. - Make your training accessible and easy to show up for regularly, even if it's short in duration.   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Click here

Andrew Read is a Melbourne based world renowned strength coach with over 30 years coaching experience.  He's a world leading expert in men's over 40 fitness and has even trained his mother to become a world record holding powewrlifter in her 70s!   Learn  more about Andrew here: https://readpt.com/ https://www.facebook.com/groups/ageingathlete/ https://www.instagram.com/readpt   Connect with me on IG: @conorosheafit To learn more about my online coaching program for men over 30: Fill in this form    00:03 Start with making fitness so easy that you can't fail to establish a habit. 05:45 Mindset plays a significant role in fitness success, and limiting beliefs can hold you back. 11:41 Consistent and gradual progress can lead to impressive achievements, even in later years. 15:24 Start with simple, achievable fitness goals like short walks and gradually build from there. 20:54 Focus on holistic health factors, such as sleep, stress management, and lifestyle, in addition to exercise and diet. 21:21 Train for power, not just size, as you age, especially for men over 40. Power training can help maintain explosiveness. 23:12 Maintaining the same weight as you age without focusing on muscle can lead to increased body fat. Encourage staying lean, healthy, strong, and powerful. 24:22 Strength training and muscle maintenance are important for preventing falls and maintaining stability as you age.  25:44 Taking responsibility for your choices, including diet and exercise, is essential for maintaining health and fitness. 30:13 The specific exercises aren't as important as the ability to load them and train hard; variety and adaptability in exercises can benefit progress. 42:01 Crash dieting, especially extreme diets, can lead to failure and rebound eating. The human brain is wired for feast or famine.  44:23 Weight loss should be gradual and sustainable. Half to one kilo per week is a sustainable maximum for most people. 47:59 Focus on total daily calorie intake and protein intake (1-1.5 grams per pound of body weight) for effective weight management.  52:36 Social media influencers prioritize views and traffic, not necessarily the quality of information. Be cautious about overcomplicating fitness advice. 57:57 Getting enough sleep and reducing phone notifications at night can have a significant impact on health and well-being.  01:02:04 Focus on real coaching and training, not just social media presence. 01:05:00 Many personal trainers leave the industry within the first five years due to challenges and lack of business skills. 01:09:51 Personal training courses should include education on social media, marketing, and adapting to industry changes. 01:14:02 Improve certification courses by involving experts with practical experience in the field. 01:17:06 Start pursuing your goals and adventures earlier in life, as physical capabilities and risks change with age. 01:22:21 Start pursuing your goals and adventures now, as you never know what the future holds. 01:22:49 Don't wait for the "perfect" time to do what you want; life is uncertain, and opportunities may disappear. 01:23:16 Don't wait to wear that special outfit or go on adventures; seize the moment and make memories. 01:23:57 Prioritize your health and well-being because health issues can arise unexpectedly, even in fit individuals.