fitness habits

Join me on this episode of "The Leo Alves Podcast," where Miguel and I explore living a healthy lifestyle away from home, with a special spotlight on Singapore's innovative health and fitness strategies.

This episode offers a unique blend of insights into Singapore's impressive health statistics, from its low obesity rates to its citizens' long life expectancy and how these achievements can inspire your wellness journey.

Towards the end, we share actionable health and nutrition tips, compare Asia's best practices, and uncover the benefits of mindful living, all aimed at enhancing your well-being. Whether you're fascinated by the Singaporean way of life, eager to improve your fitness routine, or curious about nutrition hacks from around Asia, this podcast is your guide to a healthier you.

Subscribe to "The Leo Alves Podcast" for your weekly dose of wellness wisdom and become part of a community dedicated to living well!

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Timestamps:

(01:02) Introduction to Miguel: A Fitness Journey from Singapore

(02:31) Boosting Fitness with Strategic Caffeine Use in Singapore

(04:31) Exploring Asia's Fitness Landscapes: A Focus on Singapore

(05:06) Leveraging Singapore's Government Gym Incentives for Better Health

(09:51) World-Class Health Statistics: Singapore's Secret to Success

(11:41) The Secret Behind Singapore's High Life Expectancy Rates

(13:35) Battling Obesity: Singapore's Effective Strategies

(15:12) Monitoring Health Markers: Singapore vs. The World

(17:41) Enhancing Health through Singapore's Public Transport System

(18:19) A Comparative Look at Health Awareness: Singapore vs. The West

(20:53) Impactful Health Advertisements in Singapore

(21:57) Tailoring Nutrition Strategies in Asia: Insights from Singapore

(25:13) The Nutritional Power of Japanese Sweet Potatoes in Singapore

(28:31) Nutrition Tips for Travelers: Lessons from Singapore

(34:36) The Cost of Living Well in Singapore: Insights for Expats

(38:28) Miguel's Top Country Pick from His Asian Adventures

(40:56) Favourite Asian Dishes

(44:48) Planning for Future Travels: Inspiration from Singapore

(46:40) Reflecting on Singapore's Impact on Fitness and Health

Resources mentioned in this episode: 

• Group program registration > 
• Get started with my Strength Training Kick-Starter >
• Reel showing slowing of reps >
• Weight training tracker >

Simply lifting weights is not enough to get the benefits of resistance training. What?!? That's right. You need to be lifting heavy (for you). In this episode, I explain why.  

I cover the basics of muscle biology that everyone should know - if you're interested in getting and staying fit and strong for life:

🍁 How we lose muscle as we age, 

🍁 How to prevent and even reverse muscle loss

🍁 The role of estrogen in supporting muscle, and what that means for women in perimenopause and menopause

🍁 The difference between type I and type II muscle fibers and why you need to care about your type II muscle fibers

You'll get answers to the following questions (and more):

🔹 Why do people get weaker as they age and is there anything I can do about it?

🔹 Why does my body composition seem to be changing as I get older?

🔹 Why am I not seeing the same results as that fitness influencer though I'm doing the same exercises?

🔹 How heavy do I need to lift to build muscle and increase my strength?

🔹 How does menopause affect my strength and ability to build muscle?

🔹 Is it a good idea to swap up my weight training exercises often?

So, if you're interested in understanding how to get strong and stay strong in midlife and beyond, you'll want to hear this one. Let's get started!

If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! 

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

🤔 Have you heard that weight training is only for "younger" people? 

Well, it's just not true. Weight training is for everyone! 

And if you're a woman in perimenopause or menopause, it's especially good for you! 😀

In this episode, I go over the benefits of weight training from the point of view of women in perimenopause and beyond. 

You'll learn about: 

• The health benefits of weight training
• How lifting heavy can reverse aging in your body (I know it sounds like click-bait, but it's true!)
• How weight training improves your quality of life - and it does not take long to start noticing the changes in your daily life
• How weight training has transformed my body after menopause - and how it can do that for you too! 

Enjoy the episode!
x Lynn

If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! 

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

Resources mentioned in episode: 

• Buy me a coffee to support the show > 
• Self-study courses >
• Group program >
• Protein episodes: 
  #10: PROTEIN: What you need to know to boost strength and fitness
  #32: How to get enough protein each day

About this episode:

🥳 The new year is here! It's the perfect time to make start making some changes to your fitness habits - a clean slate. 

In this episode, I share my thoughts on the things that women in perimenopause and menopause should be focusing on in 2024 to take care of their bodies and feel better in them. 

Our bodies change in the menopause transition, and to keep feeling (and looking) good, we need to change what we're doing. 

Warning: there are no 'sexy' fad diets mentioned here! Just realistic lifestyle changes that you can make. 

Enjoy the show!

x Lynn

If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! 

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

Resources mentioned in the episode: 

• Power Hour with Lynn: reach out via email to lynn@befitafter40.com to book a session. $127 (US Dollars)
• 1-to-1 coaching: Apply for 1-to-1 coaching with Lynn >>

About the episode:

✨Studies of weight loss show that most people who lose weight gain it back within 1-3 years. 😬

So how can you maintain your weight over the long term?

👉Well, when they've studied why people have been able to maintain the weight loss, it's because they've made an identity shift.

And that's what I talk about in this episode. 

I cover:

• Why most people gain back the weight they've lost
• What you can do to maintain your fitness progress over time
• How to build sustainable fitness habits
• Why an all-or-nothing mentality does not work. 

Enjoy the episode!

x Lynn
40+ Fitness Coach for Women

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#fitafter40 #fitnessmindset #sustainableresults #loseweight #healthyweight #fatloss #buildinghabits #fitnesshabits #fitforlife #onlinefitnesscoach #podcastforwomen #fitnesspodcast #menopausefitness #fitafter50

If you’re enjoying the podcast, and would like to support my work please consider buying me a cup of coffee – link’s in the show notes! 

Start your transformation by learning how to work with your peri/post menopause body:

• Join my Strength Training Kick-Starter Programs (home or gym options) >>
• Start 1:1 coaching with me >>

Support the show: Buy Me A Coffee ☕

For weekly tips to your inbox: subscribe to my newsletter>>

Follow & chat with me on Instagram: befitafter40_withlynn/

Looking for dumbbells or a walkpad? Here are my recommendations >>

KEY WORD: “IT’S TIME” - 4 spots

In today's episode we give you ten new habits that you can add, to enrich your life to become fitter, healthier and happier! 

1- Waking up earlier

2- Sunlight exposure as early as possible

3- Limit screentime/ minimizing unnecessary time on phone

4- Put your money where your mouth is - invest in yourself

*DM “it’s time”

5- Cold showers

6- Self reflection practice - meditation / journalling or both

7- Be a lifelong student - podcasts, audiobooks, books

8- 10k steps - morning walk - nature walk daily

9- Checking out of your day

10- Phone cut off time - different focus modes on phone - no social media before bed

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/