Practically Fit: Recent Episodes
Alex Johnson and Jennifer Chamberlain
Two best friends trying to escape fitness culture and sharing safe, real fitness ideas for people over 40.
www.practically.fit
In this episode, Alex and Jen interview Joan Maiden, who started a new career as a personal trainer at 50, helping clients overcome tremendous obstacles to lead an active, healthy life. Author of F Old Age, Joan talks about her own fitness journey and shares tips on how to live with passion, purpose and power at any age. You’ll also get a sneak peek of Jen and Joan’s upcoming trip to walk the Boudicca Way in England, named for a legendary warrior woman who stood up to the Romans in AD 60.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Studies say … drink more coffee, wait, no, less coffee. If you’ve ever been confused about all the conflicting health research out there, this episode is for you. While Alex and Jen like to talk about the science behind fitness, they are not scientists. In this episode, Jen chats with Wendy Cedron Craft, an actual scientist, about what to look for when reading research on health and fitness topics—or any topic for that matter. Wendy also shares about her own personal fitness journey, including her recent experience in getting back to running after a badly broken leg.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
In this episode, Alex and Jen talk about sleep. What impact does sleep (or lack thereof) have on your health? How much sleep do you actually need? And can exercise help you sleep better? Jen and Alex answer these questions, plus Jen recounts her bizarre experience in a strip mall sleep lab.
Looking for the results of this episode’s experiment? According to Jen and Alex, both slept about the same amount as normal after one alcoholic beverage (consumed while recording this episode), with slightly lower overall sleep quality scores.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
With smoke from wildfires blanketing parts of the eastern U.S. and Canada, and a “heat dome” scorching central parts of the continent, it’s been a rough summer for outdoor exercise enthusiasts. In this episode, Jen and Alex talk about outdoor workouts in less than ideal conditions like heat, humidity, smoke and poor air quality. Should you push through or head indoors? And if you decide to run, bike or hike, what precautions should you take?
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Next time you want to get high, try going for a run! In this episode, Jen and Alex explore the science behind the “runner’s high,” and its surprising source. We’ve always heard it’s endorphins that cause that blissful feeling after exercise, but recent research shows there another type of chemical in your body that is responsible for that relaxing feeling: endocannabinoids. Just what are they, and what sort of exercise brings them on? Alex and Jen answer those questions and share their own experiences with the runner’s high.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Is working out with your spouse or romantic partner a good idea? In this episode, Alex is joined by his wife Abbie to discuss how working out with your partner can both improve the relationship and help you reach your fitness goals…as long as you set some ground rules. If you’re thinking about starting a new exercise routine with your partner, Alex and Abbie have some tips for you based on their own experiences.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
With screen time skyrocketing, our kids are more sedentary than ever. In this episode of the podcast, Alex goes solo to talk about the negative impacts a sedentary lifestyle can have on our kids, including the effect on their heart health. He also shares some practical tips to help you get your kids interested in exercise. Getting kids more active is an important issue for society, so even if you’re not a parent, this episode is for you!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Feeling forgetful? Lacking energy or focus? Experiencing headaches? It could be stress. In this episode, Jen and Alex explore the impact of stress on your body, and talk about some practical ways to hit the reset button on stress and elicit what’s known as the “relaxation response.” How does exercise help alleviate stress? And can stress actually lead you to exercise less? Jen and Alex answer these questions, and share their own experiences with combating stress.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
For Jenn Bencheck, running 100 miles was nothing compared with the grit and determination it took to overcome two life-changing neurological disorders. Now a registered yoga teacher, Jenn shares her story, including her experiences with ultra running and why fitness friends and positive thinking were keys to her success. This episode is our first in a series we’re calling “real fitness journeys,” where we’ll feature guests with inspiring stories about how fitness influenced their lives.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Trying to break out of a fitness funk? Or looking to get in shape for the first time? In this episode, Jen and Alex share four fitness motivation hacks that can help you light up your fitness routine! They also talk about a new trend that doesn’t seem so healthy from a mental perspective—fitness wagering (placing bets on your own weight loss). As promised on the podcast, here’s a great example of an exercise contract. Oops, we just gave away one the hacks. But seriously, listen to the show for the other three!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Before we had modern medicine, we had…massage? That’s right. Bodywork therapies like massage, cupping and acupuncture date back to ancient times. But are they based in science? Can they really help your body recover and benefit your overall health? In this episode, Jen and Alex explore these questions, and share their own personal experiences with massage, cupping and bodywork. One quick tip from Alex…don’t buy your massages from a Groupon!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
The proportion of Americans under 40 having heart attacks went up 2% each year between 2000 and 2016. That’s a pretty sobering statistic, and it shows we should definitely be paying more attention to our heart health. So where to start? How about monitoring your heart rate! In this episode, Jen and Alex examine the research on heart rates. What does your resting heart rate tell you about your overall health? What’s your max heart rate, and how do you calculate it? And why are heart rate zones so confusing? Jen and Alex search for answers to those questions, and share some simple tips on monitoring heart rate based on their own experience.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
I mean seriously, what’s the deal with supplements? Our drugstores and supermarkets are chock full of them! Are they powerful? Are they placebos? WHAT’S THE DEAL? OK, enough of the bad Seinfeld impression. In this episode, Jen and Alex delve into some general research about supplements, and discuss if they’re beneficial for your fitness. They also share their past and current supplement routines, including a few comical stories from Alex’s early days of strength training. If you’re thinking about trying supplements, this episode is for you!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Can you hike your way to health? In this episode, Jen and Alex explore the physical, mental and social benefits of hiking. They also share stories about their favorite hikes (many with fitness friends), including a few funny hiking fails. First time hiker? Jen and Alex provide helpful tips on hitting the trails.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Coping with stress, anxiety or depression? Fitness can help. On this episode of the podcast, Alex and Jen are joined by licensed professional counselor Brannon La Force. Brannon discusses the science behind fitness and mental health, and shares some practical recommendations for getting started with fitness if you’re dealing with depression or anxiety. Plus, Jen and Alex share how fitness has helped them manage their anxiety over the years.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Home gyms versus gym memberships…which approach is best for fitness? In this episode, Jen and Alex have their inaugural debate “smackdown” (just kidding, we’re actually pretty civil, unlike most politicians), with Jen repping gym memberships and Alex promoting home gyms. Best part? You, the listener, get to decide the winner of this debate by taking a moment to vote in our super quick poll! And if there’s one thing you take away from this podcast? Don’t do bench presses on a glass coffee table. PLUS: Alex shares some practical tips on building a home gym.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
It's never too late to start lifting weights, especially over 40! In this episode, Jen and Alex share their experiences with lifting weights, and talk about why it’s important to incorporate strength training into your routine as you get older. Alex also shares some practical tips to help jump start your strength training routine, whether you’re just getting started with lifting weights or coming back after a long layoff.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Gut health is having a moment, and more people are talking openly about their gut problems. If you suffer from gut issues, it can have a less than pleasant impact on your fitness routine. In this episode, Jen and Alex open up about their struggles with gut issues and how things like sensitivity to certain foods and IBS can affect your workouts—especially when it comes to running. If you’ve ever had gut issues during or after exercise, this episode is for you.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
A little friendly competition never hurt anyone…but can it help you get fit? In this episode, Jen and Alex share their personal stories on how being competitive helped their fitness, and hurt it. Plus, what the science says on competition and exercise. Can being overly competitive, both with yourself and others, be harmful to your fitness and well being?
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Still counting calories? Or trying different fad diets to lose weight? In this episode, Jen and Alex examine the research around diets, weight loss and calorie counting, and learn why some people often experience the “yo-yo effect” where they lose weight dieting and gain it back quickly. So how can you lose weight? Maybe in a few years we’ll have a miracle probiotic pill that will help us, but until then, Alex and Jen share some practical tips based on the science and their own experience.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Enjoy a bit of self torture? Mobility training may be for you! In this episode, Jen and Alex face their biggest test yet…explaining mobility training. Mobility training is pretty new, and information on the subject is, shall we say…inconsistent. So what is mobility training? What are the benefits? And how do you work it into your fitness routine? Jen and Alex share what they’ve learned, and narrowly avoid talking about Crossfit in the process!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Should we all just stop drinking? Well, maybe at least for January? In this episode, Jen and Alex discuss everything you need to know about alcohol and fitness as we head into “Dry January.” Are people who exercise a lot prone to drink more? How does alcohol affect your sleep and blood pressure? And just how bad are those hangovers for your fitness recovery? Jen and Alex explore these questions and more.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
New year, new you? Probably not. New year’s resolutions are notoriously prone to failure. But if you’re planning on fitness-focused resolutions for the new year, Jen and Alex share some strategies that might help. Best part? These strategies can be used for any fitness-related goals, not just new year’s resolutions. Plus, some fun conversation about the yearly January gym membership spike.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Many of you may be receiving the gift of a fitness tracker or smartwatch over the holidays. With that in mind, should you be aiming for 10,000 steps a day? In this episode, Jen and Alex uncover the origins of the 10,000 step a day a goal, and you might be surprised where it came from. Is 10,000 steps a day realistic in your daily routine? And is 10,000 the right number? Alex and Jen search for answers in recent research studies, and come up with some surprising findings. Plus: can using fitness trackers demotivate you?
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
It’s the holiday season, and you know what that means: it’s time to bestow fitness-related gifts on your fitness friends. Finding the right fitness gift can be…challenging. In this episode, Jen and Alex talk about best and worst fitness gifts. One listener shared their story about a book on cat yoga, for example. Maybe not the best idea to do yoga with an animal that has tiny knives in its paws? Jen and Alex wrap up the discussion with five tips on buying the right fitness gifts for your friends and family, and share their ultimate fitness gift recommendations for 2022.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
How the heck do you measure vigor? We aren’t sure, but you don’t want reduced vigor, and that’s why you need rest. In this episode, Jen and Alex talk about what happens when you don’t rest and you overtrain. News flash: it’s not good, especially if you enjoy things like libido, good moods and of course, vigor. With that in mind, what are the symptoms of overtraining? And how much rest do you need? And what do people actually mean by “rest?” Jen and Alex discuss those questions and more rest-related subjects.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Are healthy habits contagious? In this episode, Jen and Alex talk about why they’re so thankful for fitness friends, and what the science says about hanging around people who stay in shape. Jen and Alex also share how their fitness friends have helped them through the years.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Heading into Thanksgiving, Jen and Alex tackle some burning questions related to nutrition. Will we all get a beer belly? And what’s the deal with slowing metabolism? Alex shares some tips on nutrition from “blue zones,” places on earth where people live noticeably longer. In addition, Jen shares her own personal diet hacks. If you’re thinking about changing your diet as you age, you don’t want to miss this episode!
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Over 40 and looking to improve your cardiovascular health? Odds are, you’re considering running or cycling. But what do you really need to know about the subcultures for each of these activities? What’s up with runners’ weird obsessions? Is road cycling safe? And how much do each of these sports actually cost? In this episode, Jen and Alex answer those questions, and more. Plus, our first listener story! Feel free to share yours via email at alex@practically.fit.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
With fitness, inevitably, comes failure. In the this episode of the Practically Fit podcast, Jen and Alex discuss the biggest fitness failures they’ve experienced involving running, jumping, taekwondo…and a certain gym that’s open 24 hours.
They also share what they’ve learned from these failures, and how failure has changed their approach to fitness as they age.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
What is toxic fitness culture? How long has it been around? And what’s the antidote for all this toxicity? Those are the questions Jen and Alex seek to answer in this episode of the podcast. They trace the roots of modern-day toxicity in U.S. fitness culture back to the turn of the century, though you could probably go back further. From early purveyors of diet and fitness routines, to bodybuilding culture in the 70s and 80s, to Instagram, Jen and Alex discuss some of the common themes they see in relation to fitness culture: the desire for unattainable body aesthetics driven by mass media and timeless marketing tactics.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
As we get older, the chances for injury increase. That’s the happy thought that Jen and Alex start off this episode with. They talk about what happens to your body as you age, and what research says are the most common injuries for people over 40. Jen and Alex also talk about their worst injuries, and what they learned from them. Spoiler alert: Jen had a really weird toe injury.
They end the podcast on a positive note—concepts you can use to recover from injury and help your mindset.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
Setting realistic fitness goals isn’t always easy. In the this episode of the Practically Fit podcast, Jen and Alex talk about some of the barriers they’ve faced in setting realistic goals, like being overly competitive and or trying to overcompensate for fear of health problems.
They also share some tips that can help you set more realistic fitness goals, and talk about what some of those goals might look like in practice.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit
In the first episode of the Practically Fit podcast (Real Fitness Over 40), Jennifer and Alex discuss their personal fitness journeys, including how Jen went from smoking cigarettes to smoking marathons, and how Alex learned many a fitness lesson through failures that date all the way back to middle school.
They also talk about their recent “aha” moments for fitness, and how that’s led them on a journey to be “practically fit,” including some new fitness fundamentals that they think will benefit your approach to fitness and exercise as you age.
This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit www.practically.fit