The FIT40 Podcast

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] is building muscle critical for long-term health, and what does it actually take to stimulate growth without running your body into the ground? In this episode of Muscle Building Masterclass, I break down the science of muscle hypertrophy, practical training guidelines, and realistic timelines for sustainable results.From the metabolic and joint-protecting benefits of skeletal muscle to evidence-based rep ranges and volume targets for lifters over 40, this episode covers the exact principles needed to get stronger while staying injury-free. Discover why training to complete failure often hurts more than it helps, how to calculate your baseline daily protein needs, and how to balance systemic recovery with workout intensity.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

HOW TO FIND LIVLiv’s Instagram: @livlaughlemons Fettle & Food: @fettle.foodWebsite: https://www.livlaughlemons.com/WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] n this episode of Fit40, host Bryan Fitzsimmons sits down with Registered Dietitian Liv Rahal to break down simple, practical nutrition strategies designed for busy parents over 40. As a certified personal trainer and fitness coach based in Greenville, North Carolina, I see firsthand how confusing nutrition advice can be when you are trying to manage blood sugar, lower cholesterol, or build balanced meals. We dive into simple ways to build your plate with protein and fiber, how to navigate office snacks and late-night cravings without food guilt, and the right way to read nutrition labels for better heart health. Whether you are searching for an online coach or looking for a personal trainer in Greenville, North Carolina to simplify your exercise and diet routines, this conversation gives you actionable steps to build sustainable habits that fit your busy life.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

GYM PROGRAMSTrainHeroic Link: https://marketplace.trainheroic.com/workout-plan/program/fitzsimmons-program-1772712794?attrib=602256-podMYZONE CARDIOApologies, the article I referenced has apparently been deleted or I’m just unable to find itWORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] you over 40 and ready to build muscle, lose fat, and improve your health without risking injury? In this episode of the Fit40 Podcast, host Bryan Fitzsimmons (certified personal trainer and nutrition coach since 2015) breaks down the ultimate beginner guide to starting strength training after 40.Discover why fast progress leads to burnout, how to structure a full-body workout routine, and how to measure true fat loss beyond the bathroom scale.Key Takeaways:* Addressing Pain First: Why you must fix joint issues with physical therapy before starting heavy workouts.* Mental Health & Consistency: How working with a mental health professional improves fitness consistency.* Workout Frequency & Splits: Why full-body workouts (1–3 times per week) beat traditional body-part splits for adults over 40.* The 4 Essential Compound Movements: Master the squat, bridge, row, and press for maximum muscle building.* Reps in Reserve (RIR) & Failure: How to pick the right weight and train close to technical failure safely using machines.* Progressive Overload Simplified: Easy ways to build strength by adding reps, improving cardio intervals, and tracking non-scale victories.Frequently Asked Questions Covered in This Episode:Q: How often should someone over 40 lift weights?A: Beginners over 40 get optimal health and strength benefits from doing full-body workouts 2 to 3 days per week, allowing adequate recovery between sessions.Q: What exercises are best for starting strength training over 40?A: Focus on compound movements including squats, glute bridges, row variations, and pressing movements (like push-ups or chest press machines).Q: Why is my weight staying the same while lifting weights?A: Beginners frequently build muscle while burning fat simultaneously (body recomposition). Tracking waist measurements gives a more accurate measure of fat loss than the scale.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

AI RECIPE PROMPTThis is for a client aiming to consume 1500 calories daily and 90g of protein daily. Adjust as needed. Fill in your favorite meals for breakfast, lunch & dinner. Also provide the restaurants you go to and what you like to get. Don’t worry about it being “healthy.” The prompt will make sure you hit your targets.Give me 5 very simple meal options for breakfast, 5 for lunch & 5 for dinner based on the preferences listed below that has 30g of protein, 8-10g of fiber and a fruit or vegetable included that is around 500 calories total.Include recipes, cooking instructions, calories and macros (protein, carbs, fat and fiber for all recipes)For the restaurants listed provide 5 options for each individual restaurant are close to the nutritional targets based on your estimation from the information you can find.Breakfast:Lunch:Dinner:Restaurants:WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] wonder what you should actually eat before and after exercise to feel energized instead of bloated or faint? In this episode of the Fit40 Podcast, I’m breaking down practical pre- and post-workout fueling strategies designed specifically for busy adults over 40. As a certified personal trainer and fitness coach in Greenville, North Carolina, I help men and women skip the bro-science and focus on functional health. You’ll learn why fed workouts generally beat fasted sessions, how to avoid digestion issues during training, the truth about the post-workout protein window, and how prioritizing fiber and unsaturated fats supports long-term metabolic health. Subscribe today for more actionable midlife health and nutrition tips!AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] wonder what you should actually eat before and after exercise to feel energized instead of bloated or faint? In this episode of the Fit40 Podcast, I’m breaking down practical pre- and post-workout fueling strategies designed specifically for busy adults over 40. As a certified personal trainer and fitness coach in Greenville, North Carolina, I help men and women skip the bro-science and focus on functional health. You'll learn why fed workouts generally beat fasted sessions, how to avoid digestion issues during training, the truth about the post-workout protein window, and how prioritizing fiber and unsaturated fats supports long-term metabolic health. Subscribe today for more actionable midlife health and nutrition tips!AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] this episode, I'm breaking down why personal training works for some people and completely fails for others. As a certified personal trainer and nutrition coach in Greenville, North Carolina working with adults over 40 since 2015, I share real data from over a dozen recent free trial clients at my Greenville, NC gym, walking through exactly why some stuck with their fitness coach and others dropped off. I cover how to spot a bad fit with a personal trainer, red flags to avoid at big box gyms, why accountability and coaching style matter more than you think, and my practical checklist for choosing the right personal trainer or nutrition coach — budget, schedule, flexibility, and committing for the right reasons. If you're searching for a personal trainer near Greenville NC or a nutrition coach for people over 40, this episode gives you the questions to ask before you sign up.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] this episode of the Fit40 Podcast, I'm digging into something most people over 40 never think about when it comes to reaching their health goals: the labels we unknowingly slap on ourselves. As a certified personal trainer and nutrition coach in Greenville, North Carolina, I've seen countless clients hold themselves back with self-talk like "I've never been able to stick to a workout" or "I'm just not a fit person" — and I break down the psychology (labeling theory) behind why those words become self-fulfilling, using my own journey of overcoming ADD to finally become a consistent reader as proof that any label can be rewritten. If you're searching for real, sustainable strategies from a personal trainer and nutrition coach who understands the unique challenges of building healthy habits after 40, this episode will show you how trying on a new identity can transform your approach to fitness, nutrition, and lasting lifestyle change.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] can't you out-exercise a bad diet? As a certified personal trainer and nutrition coach in Greenville, North Carolina, I break down the real reason most people hit a weight loss plateau despite hitting the gym — including why studies show people underestimate their actual calorie intake by 20-40% (and even more for those with higher BMIs), plus why fitness trackers are unreliable for measuring calories burned. I'll walk through the exact steps I use with my Fit40 clients to fix both problems and finally see real progress. If you're searching for a personal trainer in Greenville NC who explains the "why" behind weight loss, fat loss, and sustainable nutrition coaching, this episode is for you.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] you’re using GLP-1 medications like Ozempic or Wegovy and also trying to strength train, this episode is a must-listen. As a certified personal trainer and nutrition coach based in Greenville, North Carolina who’s been working with adults over 40 since 2015, I’m breaking down the critical disconnect between GLP-1s and fitness that I see constantly with my clients — from why the scale stalls when you’re actually making real progress, to how under-eating on these medications can set you up for muscle loss, bone loss, and a dangerous binge-restrict cycle. I’ll walk you through what to actually track (hint: ditch the scale and measure your inches), how to fuel your body properly while on GLP-1s, and why working with an experienced fitness coach alongside your prescribing provider can make the difference between long-term success and being stuck on and off these medications forever.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com

WORK WITH ME✅ Want a clear plan and someone to keep you on track?👉 Let’s talk about your goals and what you need in a Free Intro Call.Pick a day & time by clicking this link: https://fit40coaching.com/social/Email: [email protected] back to the Fit40 Podcast! As a certified personal trainer and fitness coach here in Greenville, North Carolina, I’ve spent over a decade helping busy adults over 40 cut through the noise to build functional fitness and sustainable habits that actually stick. In this episode, we are diving deep into why you need to focus on real health outcomes rather than getting trapped in overly complex, rigid protocols. Whether you want to burn body fat, build strength, or improve your long-term cardiovascular health and VO2 max, the secret isn’t chasing extreme fitness trends—it’s finding an enjoyable, efficient routine that works for your busy schedule. Tune in to discover how to simplify your workouts, maximize your recovery, and build the physical stamina you need to stay active for your family.AFFILIATE LINKS:Try Tonal for 30 Days Risk Free: https://tonal.sjv.io/FIT40CONNECT WITH ME ONLINEFacebook: https://www.facebook.com/bryan.fitzsimmonsInstagram: ⁠⁠⁠⁠https://www.instagram.com/coach_fitzz/⁠⁠⁠⁠Tiktok: ⁠⁠⁠⁠⁠https://www.tiktok.com/@coach_fitzz?is_from_webapp=1&sender_device=pcYoutube: https://www.youtube.com/@bryan_fit40 This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit bryanfitzsimmon.substack.com