podcast produced by john c ashworth
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produced by john c ashworth
Try focusing on your breathing today. To really make the most out of each and every breath you take. Do it consciously. Do it purposefully. Do it with intention and with the intent that your breathing alone has the true and lasting potential to change your life for the better.
I produced this podcast for the funeral directors I serve at Frazer Consultants.
But these are universal concepts and important reminders about how too much stuff can accumulate over time both in your mind and in the physical spaces of your life; and lead to feelings of being trapped, stuck, and incredibly frustrated and angry.
The pandemic has certainly been a catalyst for this, and in this 8-minute podcast, I hope you’ll gain some great insight and a few simple strategies you can start implementing immediately.
Good luck and have fun!
Views expressed here are my own and not the official views of Frazer Consultants.
podcast produced by john c ashworth
I remember when I first discovered the true and immediate transformation that one exercise session has on your physiology. I mean for 72 hours or so, you become a completely different human being.
Your blood sugar stabilizes. Your bad cholesterol goes down and your good cholesterol goes up.
You rid yourself of cortisol, epinephrine and norepinephrine. The stress chemicals that seep into you and your soul each and every time you experience even just a little bit of stress. Cortisol in particular can be devastating because it promotes storage of extra fat in your belly, where it can more easily go to work on wreaking havoc for your blood sugar and arteries.
Exercise is simply amazing in its ability to produce an immediate elixir to this cascade of calamity in your blood and body.
Exercise in the form of strength training is even more powerful on its own and that’s what I plan to cover in this series of posts.
Take a quick second right now to bookmark this post. I’m committed to this list and have been excited to start this series of posts for quite some time now. I’m only one nomad, so I can’t get to everything at once 🙂
Before I go, I do want to leave you with a quick thought or two about how strength training helps you stay leaner over the years. Especially when you’re over 50. And again, that podcast I keep mentioning is a good one. I’ll just include it again here too…
The science on the subject shows us the critical cause-and-affect relationship between muscle loss and fat gain. You can refer back to the podcast I did on this subject if you like. I always like to clearly emphasize this point when discussing the benefits of strength training because on the surface, the numbers don’t seem that devastating, but when you dive into the details, you will see that the muscle you lose each decade is one of the primary things working against you when it comes to staying leaner as you age.
Unless you perform some type of muscle strengthening activity, you will lose about 5 pounds (2.3 kg) of lean (muscle) weight every decade of adult life (Frontera et al. 2000). This reduced your resting metabolic rate by 3% per decade (Keys et al. 1973).
This reduced the number of calories you burn each day whether you are exercising or not, and causes your body to store more of those unburned calories as fat.
Remember, resting metabolism accounts for approximately 70 percent of the calories used every day, as such, metabolic slowdown is a major factor in fat gain during aging (Wolfe 2006).
A great article I found along the way. This research was led by one of my favorite long-time scientists for strength training, Wayne Westcott, PhD.
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