The Change Process

Today I am pleased to have with me Patricia Siegel . Sheis a sports scientist and personal trainer with a passion for helping women in midlife get stronger, fitter and more resilient. I am a former semi-professional track athlete and Ironmanfinisher, a STRONG Fitness Magazine columnist, a contributor to Sixty and Me, and the author of THE MENOPAUSE STRENGTH AND ENDURANCE TRAINING BLUEPRINT(Johns Hopkins University Press, Spring 2028).  So, take a deep breath, get ready to move forward, and let’s Be Simply Fit together!”

Does your family’s health history ever make you wonder what lies ahead for you? When heart disease, diabetes, or other conditions run in the family, it can feel as though your future has already been decided.This subject is personal for me. After watching members of my family experience heart attacks and strokes—and undergoing quadruple bypass surgery myself—I’ve spent considerable time thinking about what we inherit and what we caninfluence.Today, we’re talking about Changing the Genetic Narrative.We’ll explore how knowing your risks, getting appropriate medical care, and building consistent habits can help you take an active role in your health. From strength training and short walks to everyday food choices, we’ll look atpractical actions that support a healthier future.We can’t control every outcome. But we can decide how we participate in the life we have.So grab your favorite beverage, get comfortable, and let’s talk about the next chapter in your story.Be Simply Fit 

Have you ever promised yourself you’d exercise more, eat better, or finally stick with a healthy routine—only to lose momentum a few days later? It’s easy to blame yourself. But lasting change takes more than a strong burst ofwillpower.Today, we’re exploring how to make healthy choices easier through small, repeatable actions, supportive surroundings, and routines that fit your life. Taking responsibility starts with recognizing what you can influence—and creating conditions that help you follow through.If you’re tired of starting over, this episode offers a fresh place to begin. Let’s get simply fit, one choice at a time. Enjoy the podcast. Be Simply Fit

We live in a world of prescriptions. If your blood pressure is high, your doctor may write a prescription. If your cholesterol is elevated, there may be a medication to help. You take that prescription to the pharmacy, they fill it,and you take it home.But today, I want to talk about one prescription that no pharmacy can fill for you.Exercise.Your doctor can recommend it. A physical therapist can show you what to do. A personal trainer can develop the perfect program. Your family can encourage you. But nobody can actually do it for you.Nobody can walk those steps, lift those weights, strengthen your legs, improve your balance, or build your endurance except you. And as we get older, that prescription becomes increasingly important—not because we're trying to look like we did at 25, but because we want to continue doing the things that make life worth living.Getting out of a chair. Climbing stairs. Carrying groceries. Traveling. Playing with our grandchildren. Maintaining our independence.So today, we're going to talk about the exercise prescription no one can fill for you—why it matters, why consistency matters more than perfection, and why every workout you complete today may be an investment inthe person you want to be five, ten, or even twenty years from now. Because someone else can write the prescription.But only you can fill it.Enjoy the podcastVisit The Be Simply Fit Store

When we exercise, it’s important to understand more than simply how to perform a movement. We should alsounderstand why we’re doing it. Which muscles are working? How does the exercise improve balance, strength, mobility, or posture? Most importantly, how can it help us perform everyday activities more safely and independently?In today’s episode, Jim explores the functional purpose behind several important exercises. We’ll connect movementsperformed in the gym to real-life activities such as getting out of a chair, carrying groceries, climbing stairs, lifting objects, and preventing a fall.Exercise becomes far more meaningful when weunderstand its purpose. When people know why a movement matters, they’re more motivated to practice it consistently—and consistency is what produces lasting results.The Be Simply Fit Store

In this episode of Be Simply Fit a discussion takes place regarding the benefits of using The Be Simply Fit Store's ProductsThe Be Simply Fit Store offers a diverse collection of fitness and nutrition guides specifically designed for older adults and those seeking practical wellness solutions. Created by specialist Jim Burns, these resources address common health concerns such as joint pain, balance, and cardiovascular health without the complexity of professional athlete programs. Every manual is priced under twenty dollars, ensuring that high-quality health information remains accessible and affordable for everyone. A unique feature of the store is the inclusion of personalized email support, allowing customers to receive direct guidance as they implement their workouts. The brand focuses on the philosophy that consistent, small improvements lead to long-term independence and physical strength. Ultimately, these guides serve as a user-friendly roadmap for individuals looking to enhance their quality of life through sustainable habits.Visit The Store

Change is not easy. In fact, it can be extremely difficult, especially when we have spent a lifetime climbing theladder of success only to discover, after years of struggling, that the ladder may have been leaning against the wrong wall.Understanding change can help us appreciate the process and keep us from making decisions based solely onimpulse and emotion. Change rarely occurs all at once. It is a process, and there are important principles we should consider if we want to transform ourselves and become the best we can be, both personally and professionally. In this episode Jim explores the process of change and why it is a must if we discover that some of our behaviors are effecting us or others. Buy The Change Guide

Food Noise: Are You Really Hungry?Let me ask you a question.How often do you think about food when you aren't actually hungry?Maybe you just finished dinner, but you're already thinking about dessert. You're watching television and suddenly you want something salty. You walk into the kitchen, see a bag of cookies, and before you know it, you're reaching for one.Your stomach wasn't asking for food. Your brain was.There's a term being used more and more to describe this experience: food noise.Food noise is that mental chatter about eating—the cravings, thoughts, temptations, and constant conversations we can have with ourselves about food.What am I going to eat next?Maybe I'll just have a little something.I shouldn't eat that.Well, I already blew my diet today, so I'll start again tomorrow.Sound familiar?For years, we've been told that controlling our weight is simply a matter of willpower: Eat less. Exercise more. Have some discipline.But it's much more complicated than that.As a personal trainer and behavior change specialist, I'm particularly interested in why we do what we do.Sometimes we eat because we're hungry. But sometimes we eat because we're bored, stressed, tired, celebrating, watching television, or simply because food is sitting in front of us.And if we're going to change our eating habits, we first have to recognize what's triggering them. In today's episode, we're going to look at what food noise is, why it happens, and five practical ways you can begin turning down the volume naturally.And I want you to remember one thought as we get started:A craving is a signal. It isn't a command.You have a choice about what happens next.So the next time you find yourself standing in front of the refrigerator, ask yourself one simple question:Am I really hungry—or is this food noise?Related Article

When something hurts, what do youdo? Do you stop exercising completely? Do you try to push through it? Or do you assume that because you're getting older, pain is simply something you have tolive with? The answer depends on why you're hurting.In today's episode, we're going to talk about what I call the three kinds of pain: pain caused by a condition, such as spinal stenosis, arthritis, a bulging disc or nerve irritation; pain caused by an injury that needs time to heal and then berehabilitated; and pain associated with weakness, which may require exactly the opposite approach—a carefully designed progressive strengthening program. The problem is that we often treat all three kinds of pain the same way. We eitherpush through pain that we shouldn't, or we stop moving when appropriate movement and strengthening may be exactly what we need.Knowing the difference can change the way you exercise, recover and maintain your independence as you age. Solet's talk about pain—not something we should automatically fear or ignore, but something we need to understand.So listen in and really begin to understandThe Three Kinds of Pain. Related Article

How does someone gain 20, 30, or even 40 pounds without really noticing it? Usually, it doesn't happen overnight. It happens a pound at a time. In today's episode, we're talking about something I call “creeping obesity”—the gradual weight gain that can occur when we add just one or two pounds a month, month after month, year after year.One pound doesn't seem like much. But one pound a month can become 12 pounds in a year and potentially 24 pounds in two years. Two pounds a month can become nearly 50 pounds over that same period.The good news is that the process can work in the opposite direction, too. Small improvements in your eating habits, caloric awareness, exercise, and daily activity can add up to remarkable changes over time. And instead of looking for another 30-day diet, we need to start thinking about where we want to be one or two years from now.In this episode, I'll explain how creeping obesity happens, why calories still matter, how resistance and cardiovascular training can help, and why working with a personal trainer can provide the structure, accountability, and guidance you need to reach your goals.The weight didn't appear overnight, and it doesn't have to disappear overnight.So let's stop the creep, start making better decisions, and discover what consistent effort can accomplish.Enjoy The EpisodeRead The Article