Today’s issue is brought to you by Legendary Life Coaching. We help busy executives, entrepreneurs, and other high-performers burn fat and feel younger while growing their businesses or careers and taking care of their loved ones.
If you’re ready to boost your energy, have the body you deserve, and say goodbye to time-consuming workouts and crazy diets, we’re taking on 5 clients for October.
If that’s you, click the link below to get started.
In 2018, I left my personal training business in Miami Beach and bought a one-way ticket to Thailand.
The goal was to go “all in” on my podcast and online coaching business.
It turned out to be one of best decisions I’ve made in my life.
My online biz and podcast grew while I travelled from country to country having the most incredible experiences.
Meditating with monks in Thailand. Exploring ancient ruins in Cambodia. Experiencing holy festivals in Malaysia.
Those experiences forever changed me and my life.
And all that travel also taught me a valuable lesson: It’s hard to stay in shape on the road.
Yes, travel is wonderful. But you’re out of your environment and routines.
And it brings up important questions…
How do you workout in a productive way when sometimes you don’t even have a gym available?
How do you enjoy all the foods in an exotic location while avoiding fat gain?
How do you minimize jet lag if you cross time zones?
What about social pressure to drink during events?
I figured out the answers to all those questions and more.
And now I’m happy to present to you my Fitness travel Guide that goes into the strategies I’ve used for myself and my clients to stay in shape no matter if you’re on vacation or on your way to close a big deal with a client.
Here is your Unstoppable After 40 Friday Digest:
1. The 20-sec workout that you can start today
“I don’t have time” is the number one reason people give as to why they don’t exercise.
But what if you could improve your fitness with as little as 20 seconds of exercise done three times per day? That’s exactly what a 2019 study found.
Out of shape adults were asked to walk up 3 flights of stairs (60 steps) three times a day separated by an hour or two.
After doing this for 6 weeks, the study participants improved their aerobic fitness and leg power.
Try this if you’re tight on time for exercise!
2. Fat loss hack to stay fit and have a social life
It’s Friday night and you’ve worked hard the entire week. You’ve been invited out by some friends for dinner and a drink or two. You know spending time with friends is important. But you’re also concerned about your tendency to overeat or have one too many drinks.
Try this hack…
Have a protein shake (one scoop of protein powder + 16oz of water) or fat-free Greek yogurt and a piece of fruit before you go out.
Because trying to limit how much you eat before dinner is what usually leads to overeating in the first place. Being hungry is stressful and most people tend to develop “eyes bigger than their stomach.”
Instead, go out with some food (or a shake) in your stomach. And you’ll naturally eat less because you’ll already be a little full.
This way you show up ready to order what you really want to eat instead of letting your hunger or stress decide for you.
3. How to improve your sleep with 2 hacks
You might have gotten away with sleepless nights in your 20s and 30s. But as we get older, sleep becomes increasingly important for maintaining good health.
Sleep is a requirement if you want to feel and perform your best. And there are no supplements, exercises or biohacks that can replace a good night’s sleep.
We have enough research to know that sleep lets our bodies repair and balance themselves.
What also know is that lack of sleep hinders your ability to lose weight, learn new things, stay productive and focused at work, and manage your emotions.
Poor sleep even sets you up for higher risk of sport injuries according this study.
You need sleep for energy levels, to recover from workouts, and to follow a nutrition plan without cravings.
The relationship between light and sleep
Wearing a sleep mask to bed increases REM slow-wave sleep and boosts melatonin levels by blocking out light – including ambient light that you didn’t even know was disrupting your sleep like an outdoor street light shining through your window.
Soundproof your bedroom:
If you are sound sensitive, invest in soft foam earplugs that protect your ears from random noises in the middle of the night that may interrupt your sleep before it reaches REM.
Legendary Life Coaching Client Highlight: Todd E.
Todd (46 years old) slashed 71 pounds of fat in 6 months while growing his career.
He’s a senior engineer who was working 55-hour weekly shifts to provide the best life for his family.
Although Todd has been exercising and lifting weights since he was 15, his lifestyle changed dramatically when he became an engineer and got a desk job. His weight had crept up from 190lbs to 285lbs.
After almost 2 decades of trials and errors Todd decided that he was ready for that change. He wanted to be in great shape for his 50th birthday.
Todd and I worked together for six months and in that time his transformation was remarkable.
He lost 71lbs in 6 months.
His sleep went from 4 hours ➡️ 8 hours/night.
He 🔼 productivity and 🔼money.
But the best part is he is feeling younger and ready to enjoy the best decades of his life.
If you’re an entrepreneur who wants to be confident in your body and increase energy in a way that fits your busy life click here for a strategy call.
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Until next week,
Celebrity Trainer, Health & Wellness Coach & Longevity Expert
Next, in addition to the content you’ll receive every week in your inbox, make sure you’re following me on Twitter, LinkedIn, and Instagram for daily, bite-size tips on improving your health and building your best and highest-performing body.