Seasoned Athlete

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One thing that rarely gets discussed but is of the utmost importance for any athlete is injuries. Yup. Part of being active means you’re going to occasionally hurt yourself but there’s smart ways to recover and not so smart ways to recover. And knowing the difference really matters. 

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In this episode, I want to focus on smart injury recovery for the Ageless Athlete. Of course, the goal is always to do what you can to prevent them.. And there are plenty of smart practices that you can implement into your training and your overall lifestyle to help prevent or reduce injury. But today I want to talk about what to do when an injury inevitably happens.

We discuss:

• Why sleep is incredibly important for your body to recover. 
• How to listen to your body to know when an injury needs extra attention. 
• The difference between minor injuries and major injuries.
• How you can continue to train even while injured (by training other parts of your body!) 
• Strategies you can use to ensure that you’re healing in a timely manner and in a way that gets you back to full strength.

… and more!

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

When starting or getting back into your fitness journey, short term, quick solutions can feel super appealing. Things like 6 week weight loss challenges, mental and physical challenges like 75 Hard, short term strict nutrition plans like Whole 30, detox cleanses, become the go to, but won’t provide the long term solutions most people truly want. Exercise ends up being something that causes stress to your life rather than relieves it.

This episode is sponsored by The Amino Co. Shop 100% Science-Backed Amino Acid Supplements [Patented]

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In this episode, I’m talking about the unsexy truth regarding long term fitness results. I’m also sharing why those sexy solutions just won't work. Follow this plan and you can finally get off the rollercoaster of challenges and cleanses and fad diets and uber restrictiveness for good.

We discuss:

• Why the sexy solutions are counterproductive to your fitness journey. 
• How short term, intense and strict fitness routines won’t lead to long term lifestyle change. 
• The simplest thing you can do to truly get on track with your fitness goals. 
• How recovery plays a vital role in your overall wellness. 
• How to eat to fuel your body and make exercise even more fun!

… and more!

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

Diet culture leaves us thinking that the only reason to work out is to shrink our bodies. The messaging is constantly about losing weight, dropping dress sizes, and it is affecting your health more than you may realize. Fueling your body, no matter how much of an athlete you are, is incredibly important. 

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

In this episode, I’m talking to Steph Gaudreau, NTP, a nutritional therapy, intuitive eating, and strength training expert helping women who lift weights fuel themselves better so they get stronger, increase their energy, and perform better in the gym.

We discuss:

• How strength training changed her relationship with fitness.
• The many reasons active women don’t eat enough.
• Outdated fitness philosophies that just need to go. 
• The various ways that under-eating is affecting your health. 
• How weight lifting expands your life outside of the gym. 

… and more!

Connect with our guest: 

Website: stephgaudreau.com

Listen to Your Body Podcast: https://podcasts.apple.com/us/podcast/listen-to-your-body-podcast/id999471212

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

Simple fitness is possible. I know, shocking, right? The truth is, you don’t need to be doing CRAZY gym routines to get into great shape and be ready to take on something like a 5k, 10k or even an obstacle run! 

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

In this episode, I’m talking to one of my amazing clients, Eileen Faulk and about how my 21 day fitness challenge has led to her training for her first big race. Yup. It’s true. She’s doing it! 

We discuss:

- Why weight loss as your only fitness goal can be detrimental. 

- The fact that diet culture is so rooted in being active that we forget all the reasons it’s amazing. 

- How empowering it can be, especially after 40, to have a body that is strong. 

- Why lifting weights as a woman is super important. 

- How the combination of building strength with developing skills, will start to show you that you are able to do things you never imagined you could.

… and more!

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

Simple fitness is possible. I know, shocking, right? The truth is, you don’t need to be doing CRAZY gym routines to get into great shape and be ready to take on something like a 5k, 10k or even an obstacle run! 

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

In this episode, I’m talking to one of my amazing clients, Eileen Faulk and about how my 21 day fitness challenge has led to her training for her first big race. Yup. It’s true. She’s doing it! 

We discuss:

- The ways that having a fitness coach can make it easier to stay accountable to your fitness goals. 

- Why treating yourself is something that needs to be done on the regular. 

- How the knowledge of nutrition and the various ways it fuels your body creates simple changes in your overall health. 

- How working through my various programs has helped her stay accountable to her fitness goals. 

- Why having challenges and group accountability is so helpful. 

… and more!

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

We’re taking on a topic that might ruffle some feathers. With anti-aging culture so rampant in our society, too often we are encouraged to deny or even avoid the fact that we are aging. In fact, we are led to believe we should do whatever we can to stop it, and I’m over that messaging. 

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

In this episode, I’m talking all about the great parts of aging, and why leaning into it is the best thing you can do for yourself. Also, I’m here to just say it: you’re aging, and it’s time to own it. 

We discuss:

- The realities the anti-aging industry doesn’t want you to consider. 

- Why mid-life doesn’t need to be a crisis. 

- The benefits of being an aging athlete. 

- Examples of when aging is truly awesome. 

- Why age is not just a number, it’s an asset. 

… and more!

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

At Seasoned Athlete, we are passionate about dispelling myths and sharing facts about aging women and our fitness needs. Too often, we are told the wrong information, studies are done with only men in mind, and it leaves us burnt out and unwell. 

We’re thrilled to be kicking off this season with Dr. Stacy Sims!

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Stacy T. Sims, Ph.D., is an applied researcher, innovator, and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.

We discuss:

- Key things to ACTUALLY focus on in the gym when in peri and post menopause. 

- Why resistance training is so important for 40+ athletes. 

- Movement and exercise modalities that can mitigate perimenopause symptoms. 

- Why intermittent fasting isn’t beneficial to women. 

- Recovery practices that benefit the aging women population. 

… and more!

Get the FREE Off The Couch Starter Pack here: https://robinlegat.com/byecouch

On today's episode I'm talking to 87 year old record breaking track and field athlete, Flo Filion Meiler. Flo was an athlete for much of her life but took it to new heights at the age of 60 when she began her journey as a track and field star. She breaks down how she stays motivated, what her best habits are, and how she keeps her body limber and strong enough to compete in various (18!!) events that test her body, and more importantly, her mind!

We discuss:

- The benefits of having a training partner as a competitor and top supporter

- Flo's favorite events are the ones that are the most difficult 

- You have to be mindful of your body, especially as a Seasoned Athlete

- Flo's favorite motto is "never too late"

- Flo has killer habits that keep her in the game

… and more!

Here are some highlights.  

There is power in connecting

"There is power in connecting and community and having people in your corner and lifting each other up together. Sometimes my training partner would win and sometimes I would, and we would always congratulate each other. You can compete against somebody, but you respect them so much that even when they outclass you, on a certain day, you can be happy for them, and that's a great benefit of competition. When you respect your opponent, first of all you want them to play at the highest level to raise you up to the highest level. And when they beat you that day all you can do is be happy for them."

Flo insists that it's never too late.

"It's never too late to improve yourself. It's never too late to train at least three times a week to get your body in shape. If you're interested in becoming a very good athlete you need to put those hours in. But also I tell some of my senior friends to find a friend to go walking with because it's so much more pleasant to be walking with someone and to discuss different things as you walk. So, I do emphasize trying to do some type of exercise with a friend."

Flo’s training schedule is no joke.

"In order to keep up with what I hope to do, I have to train real hard. My training regimen is anywhere from one and a half to two hours, three times a week. Monday, Wednesday, Friday. On Tuesdays and Thursdays I will do about a half hour of machine weights and then one and a half hours of doubles tennis. And then on the weekends, I will do at least a three mile jog on a Saturday, the only day I have off is Sunday."

Motivation is what gets you started - habit is what keeps you going.  

“Yeah, motivation was what gets you started and then it's the day to day of just showing up and doing it until it's not work anymore, till it's already a part of your life. And that's the difference maker. And that's what you will inspire other people to get started on and, hopefully, achieve. And you've got this habit locked down. I'm sure you have your routines every day and you know exactly when you're going to exercise, what you're going to do, and it doesn't feel like a burden in your day. In fact, it's probably the thing you look forward to the most."

Love what you’ve been hearing on the Seasoned Athlete Podcast? 

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The new and improved Seasoned Athlete merch store is now up and running, and we have everything from shirts, hoodies and hats to home décor and accessories. 

I have even selected a handful of super fun, Seasoned Athlete-approved artist designs for you to choose from. 

Want a fun retro design shirt that says "POOP THEN RUN"? 

You can get that at the new Seasoned Athlete merch store!

Check out all the designs and grab your perfect item at seasonedathlete.me/shop.

Have you recently restarted your fitness routine and realized you've pushed yourself too far? Today we're talking about overtraining. What it means. The dangers. And the signs and symptoms to look out for as you train. 

I’m also going over a few simple tips you can utilize to prevent reaching that point in your training, especially the need for recovery and a good night's sleep.

I discuss:

- What happens to your body if you've been overtraining.

- Steps you can take to prevent overtraining syndrome before you experience symptoms. 

- Creating the habit of warming up and cooling down before and after workouts.

- Why recovery needs to be scheduled into your workout routine. 

- Simple things you can do to get a good night's sleep.

… and more!

Here are some highlights.  

Let's start with understanding overtraining syndrome.

"This is a condition where you work out too much or too hard, without giving your body enough rest and recovery. As a result, you may experience any number of physical, physiological and psychological symptoms. These symptoms can include but are not limited to everything from increased likelihood of injury, increased resting heart rate, sleep disturbances, lower immunity and higher likelihood of getting sick, feeling depressed, anxious, or moody, and lack of energy, especially experiencing mental burnout." 

How do you know if you're reaching a point of overtraining? 

"Everyone's experience is highly individual. Your need for recovery is different than the next person's, your symptoms may be different than the next person's. But this is definitely something you should be mindful of for a couple of reasons. First, as we age, it's important to put a greater focus on recovery. Yes, we can train hard at any age. But recovery is just as important and is required for optimal training adaptations. But like anything, it's a habit, and it must be practiced over time. So if you're not used to making recovery a priority, you could be putting yourself at risk for overtraining syndrome."

Do not be afraid to take unscheduled recovery days

"There are a couple ways you can figure out when it would be wise to take an unscheduled recovery day. An important skill for anyone to have is the ability to listen to your body to know when it's time to take an extra day off. But it doesn't always come naturally. It starts by paying attention to how you feel on any given day. How did you sleep the night before? Do you feel rested? Are you more sore than usual? Soreness in and of itself isn't a reason to not exercise. But if you are feeling especially fatigued, it may be wiser to take an unscheduled recovery day and maybe just go for a walk that day. Would you be better served by doing an intense workout or a gentle yoga session that day? Don't attach any sort of guilt taking an unscheduled recovery day." 

What to do if you're already in overtraining syndrome?

"First step is to rest. Reduce your workout intensity, increase your rest days, and if there's any question whatsoever, take time off entirely and consult a physician. In most cases, overtraining syndrome is reversible, but you need to be smart about it. And the best thing you can do here is to talk to your doctor and go from there. And remember, you're not doing yourself any good by forcing yourself to train if you're feeling fatigued, overstressed and burned out. The point is to enjoy it. There's no shame in taking a break if your body and mind and soul need it. So train smart."

If you’ve been out of the fitness game for a while, you know how hard it can be to get back into a consistent exercise routine. 

Make it easy on yourself by starting with Your First Five Days.

Your First Five Days is a free mini-challenge that's all about setting that foundation to get you back into your body, your energy and your confidence with simplicity and ease.

Each day during Your First Five Days, you'll get simple tips and action steps on how you can make fitness a part of your everyday life in a way that doesn't feel heavy, hard or stressful.

You’ll also get a daily private podcast episode that you can listen to while you move.

Where will you go from there?

The sky’s the limit! It all starts with Your First Five Days.



Get it for FREE at www.robinlegat.com/five

When was the last time you took a moment to play? To really just do something fun, like when you were a kid? Perhaps it’s a game of hopscotch, or even just doing a puzzle, play really is important when it comes to your overall well being. 

On today’s episode, I’m talking to Pat Rumbaugh, The Play Lady and executive director of Let's play America, all about how to incorporate more playful fun into your life and why it truly matters! 

We discuss:

- The power of play and why it’s something to prioritize as we age. 

- How play can increase physical movement and support a healthy lifestyle. 

- When she started to notice play becoming less popular and what she did about it.  

- The types of play you can start to incorporate right now. 

-  

… and more!

Here are some highlights.  

How Pat discovered the gap in sports and play. 

“I was a physical education teacher and coach for years at the Washington International School, and I have two children, grown children now, and I observed that if children found an activity they loved, it didn't have to be a sport, I'm talking to an activity, and they have the opportunity to play it, they would wanna continue. It was fun, and a lot of times it was something they wanted to do with friends. But I also noticed that you would either play in a sport or activity six days a week or you weren't doing anything. You will maybe home on electronics. And so I said, something's happening. So I started researching it, and I discovered that since the 1980s, children have lost eight to 10 hours of free play time a week. And because of that, I said, I need to do something about it.”

Why balance is important.  

“I hope that people don't jump back into signing up for an adult-led activity every day because frankly, I don't think you need it. I think you need time to be able to just totally relax and have your choice of play, and that's a very wide range. That could be reading a book that you enjoy or a comic book, or it could be writing in your journal. At the same time, you and I both really understand and get what it does for us when we physically move, and that's why coming from a physical educators background, I say to people, “You need to think about your body, you're gonna feel so much better if you regularly get physical activity.” I don't like to call it exercise or going to the gym, I like to call it an activity that you enjoy.”

Why team play is a great option.

“Being on a team is so wonderful because you can help your teammates in so many ways. One of the biggest ways you can help them is by giving positive feedback and really just being supportive. And of course, you can do that individually, track, swimming, singles tennis, etc, but it's just, it's remarkable by just some of the things you say and the attitude that you have, that brings out the play and the pleasure of it.”

Contact:

www.letsplayamerica.org

FB/IG/Twitter: @PatRumbaughPlay

If you’ve been out of the fitness game for a while, you know how hard it can be to get back into a consistent exercise routine. Make it easy on yourself by starting with Your First Five Days.

Your First Five Days is a free mini-challenge that's all about setting that foundation to get you back into your body, your energy and your confidence with simplicity and ease.

Each day during Your First Five Days, you'll get simple tips and action steps on how you can make fitness a part of your everyday life in a way that doesn't feel heavy, hard or stressful.

You’ll also get a daily private podcast episode that you can listen to while you move.

Where will you go from there? The sky’s the limit! It all starts with Your First Five Days.

Get it for FREE at www.robinlegat.com/five