The Fit After 35 Project: Recent Episodes
Ryan Dorahy
Brought to you by Ryan Dorahy from Invigor Health, it breaks down the simple strategies and mindset hacks you need to stay fit, active and healthy now, and for the long-term.
As a practising physiotherapist with a lifelong love of fitness and a personal training background, Ryan is passionate about putting preventative health in the spotlight!
Every fortnight, he’ll be interviewing health, fitness and wellbeing experts, alongside everyday legends who are going above and beyond when it comes to living an athletic life, well into retirement and beyond.
You can expect jargon-free advice, practical tips and evidence based information that's easy to implement. No marketing hype or snake oil remedies in site!
Ready to invigorate your health? Lets dive in!
With Sydney lockdown still in place, people are getting their exercise outdoors running and walking.We thought it would be quite fitting in this current environment to interview an absolute legend of the running game and get his advice on all things running after the age of 35!In this episode we talk to Warren Williams, a Sydney based middle/long distance athlete and tri athlete with over 40 years of experience competing and coaching.Warren is Head coach for Sydney's well known running club "The Run Squad", is an ambassador for Swiss Running Company and a speaker/ambassador for the Australian Heart Foundation.In this episode we chat:-Overcoming obstacles: From a serious medical condition that threatened his return to running, to back competing with people 20 years younger than him, we discuss his mindset strategies for overcoming hardship in injury/illness!!!-Tips for running efficiency-Tips for reducing injuries when you're running after the age of 35.And much more...
So you think this episode isn't for you because you don't have osteoarthritis...WRONG!!!!Hip and knee OA are an all too common disease: In Australia in people 45 and over, 1 in 5 people (20%) have some form of osteoarthritis. The problem: Many people undertake joint replacement surgery far too soon when they can deal with their pain naturally through the right exercise. In this episode we unpack:-What osteoarthritis actually is-Prevention of OA versus cure (the bionic joint lol!)-Why its important to start training for preventing OA now (even if you don't have the problem!-Training principles for OA: What to do and quantities. And much more...
Today we are off to Chicago Illinois to our very first chiropractor Dr. Michael Risher.Are you over 30 and finding your youthful movements you've been doing so well in your 20's are starting to let you down?Finding niggles present themselves and stay present rather than leaving quickly as they used to?Then this episode is for you! For Michael, a fractured lower back in high school sparked his love for sports chiropractic, a career he has pursued up to the present day, where he now treats elite athletes from the Chicago Bears. His unique style of chiropractic is one that will help fast track your body to becoming more resilient and perform for far longer doing the things you love:We chat:* What you're probably not training: Fascial pathways (connective tissue)! Why it is an essential part of much needed training for the over 35's * Training your body's function more globally, a unit that works together to make complex movements far easier and resilient to injury. * Challenging traditional views on the health practices: You’re a chiropractor you crack backs, you’re a physio: you give massage and therabands etc.
And much more...
Just watched the Game Changers documentary and thinking of becoming plant based?Tried veganism before and found you became fatigued, underperformed in your current sport or exercise regimen, or even became sick as a result of the diet?Going full plant based is not to be done on a whim without educating yourself first!In this episode we have naturopath and plant based medicine expert Bianca Sheedy, to get us ready to eat plants with an evidence based approach to a healthy, high performing vegan diet.In this episode we chat:- Is a plant based diet healthy and sustainable for long-term health?- What are the important key nutrients in a vegan diet that we need to pay particular attention to and where can we find them in food sources in order to perform at a high level?- What women 35+ need to be aware of with hormonal changes and some tips of what foods are beneficial for managing hormones.
In this episode we gravitate back to what we think is an integral part of being holistically Fit: Mental Health!Australian renowned Psychologist Kim Granland has an incredible story: Investment banker in the heart of London turned Psychologist in Sydney's CBD.Her passion: PEAK Performance coaching. That is helping CEO's, Executives and busy professionals optimise their cognitive health and performance so they can live happier, healthier lives.We chat:- Managing burnout: If you are a Type A personality overworked, stressed, trying to still workout while managing your relationship and feel like you’re juggling way too many balls this is for you!- Finding your purpose: Holistic health, finding life hard because you do not know what to do- Self-efficacy: The evidence based process she performs with her clients to become their own therapist or executive coach through daily tasks and strategies. And much more...
Fitness entrepreneur: Owner Creature Fitness and The Lockeroom, founder of peak chocolate and creator and coproducer of the Mind Muscle Project. In this episode we chat:* How to make changes to your holistic health for people over the age of 35 with demanding jobs * New emerging Fitness industry trends * Using technology to help you achieve better goals * Newest research in biohacking your health * AND LOADS MORE!
In this episode we catch up with legendary physiotherapist Dr. Andrew Lock. Andrew boasts a whopping 30 years in the physiotherapy profession and helps elite athletes worldwide overcome injury from Jiu Jitsu, to powerlifting, to cricket and baseball. In this episode we unpack:- The changing body: How to train properly for a changing body and avoid injury after 35- Bench press 101: How to avoid front of shoulder pain when lifting- Stop owning your pain: Getting over long term injuries with a better mindset.
In case you missed some of these last season, in this episode we discuss the remainder of our awesome guests preaching the word of preventative health and fitness over the age of 35!Expect small bite sized tips and tricks as a general summary of 2020 guests that keep you fit, healthy and pain free now... And for the long term!!!
In this episode we discuss all of the fine and inspirational people we chatted to in the first half of the year. You can expect to get small bite sized tips and tricks to keep you fit, healthy and pain free now... And for the long term!!!
In this episode we chat with Christian Ralston, an ex footy player turned yoga instructor. Yes, a very different transition to what most do. After 2 x ACL surgeries and a stiffness that radiated throughout his body, he was able to transform his mobility individual in just 3 years. The secret, consistent structured yoga. He shares his own unique style "bloke friendly" yoga classes and also shares his secrets on doing the perfect handstand, something he now instructs as well. And loads more we dive into...
In this episode we chat to UK born and raised medical doctor Dr. Vinesh Singh. Dr. Singh first explored integrative medicine after a period of chronic stress, poor diet and high workload left him with an illness that mainstream medicine wasn't able to fix. After specializing in integrative medicine, he has made it his life's work to steer people down the road of preventative medicine rather than the curative approach currently dominating mainstream medicine. This episode is for you if:✅ You've tried mainstream conventional medicine only to have it not work for you, being left without an answer on how to improve your health.✅ You want to explore your health even if you are not currently sick.✅ You want to learn more on the power of integrative medicine and how it can keep you FIT, HEALTHY AND PAIN FREE.
Rachel Stanley is a Sports Physiotherapist and Google Australia physiotherapist with over 25 years worth of experience in sports injuries. We discuss:-The most common running injuries, how they occur and how to treat and prevent them. -Cadence is King: The effect of cadence on your running technique. -Bang for your Buck!!!! The benefits of Increasing your cadence from the global average of 150-165 steps per min to 180-185 steps per minAnd loads more!!!
In this episode we got to catch up with Alexa Towersey or “Action Alexa” as she is seen in media. An internationally published sports model, celebrity trainer, nutrition & lifestyle coach, and mental health advocate with over 15 years experience in the health & fitness industry. We chat a whole host of things: * Alcoholism in Western culture: Her shift from a binge drinking alcoholic, to a life of sobriety * Mental Health awareness and the importance of a healthy conversation with friends even if it is not RUOK day * The KISS principle on health in fitness in improving the health in a changing body after the age of 30.
AND MUCH MORE.....
The average age of pregnancy in most developed countries is now after 30 years old. Far older than our parents!! Our body is changing at 30 anyway even without children and proper education and training is paramount for all new mother navigating their return to intensive fitness after giving birth. Jen Dugard: Mums fitness expert, personal training educator/mentor and author of 'how to love your body as much as your baby' takes us through all things returning to exercise after pregnancy as well as a whole host of valuable things for new mothers.
Star studded personal trainer Blake Worrall Thompson is formerly known for transforming A list Australian celeb's bodies such as Lara Bingle, Sam Frost, Natalie Bassingthwaighte, Carissa Walford and Sally Obermeder.In this episode we delve into his newest passion: Striving to improve men's mental health and making vulnerable conversation more accessible for all men going through a hard time. We chat:* Masculinity and the need for a purpose and passion in our communities * Current programs for men's mental health * Looking after your mental health through daily practice * And loads more...
Michael is an ex rugby league player who found his calling in fitness after a devastating virus put him out of action for months forcing him to respect his own health and fitness along the road to recoveryNaturally he is a strength athlete, who has over time transformed himself into competing in predominately cardio based events, something that was completely foreign to him. Today we chat about his philosophy on becoming a more optimal human being by training our weaknesses in order to age gracefully after 35 and to become a more well rounded athlete
Deano Gladstone: TV personality and lifeguard from Australia's hit TV show Bondi rescue, personal trainer, health and wellness coach and owner of Power of the Breath. We chat about the ups and downs of saving lives on Australia's busiest beach, his own personal health issues and how they enabled him to learn so much more about his own body in the health and wellness space, meeting and mastering the practices of the famous Wim Hoff and his own hybrid techniques of breath work utilising his experience with Wim Hoff, Patrick McKeown and Paul Chek. So much good info and so many directions you can expand your knowledge after listening to this one!!!
Sports podiatrist, running and mindset coach Odette Blacklock. A life of challenging times, struggles and triumphs, finishing at the end with so many achievements, she has had an awesome crack at life!!! We chat all things podiatry, how to stay fast as you age through running technique, drills and workouts (I know this is a huge one if you’re still trying to stay in your chosen sport after thirty so lets help you get rid of the concrete boots) and also chat about having a great mindset for shaping success with training and life, something Odette is very passionate about.And actually... So Much More...!
As a local of famous Bondi Beach, Sydney, Marcus has forged a global reputation as a leading practitioner and trainer in bodyweight strength and calisthenics. At the popular exercise area at North Bondi, Marcus has spent years refining his techniques and unique training approaches. After mastering his own body, he's gone on to break several Guinness world records previously held by Olympic gymnasts and is currently on track to complete the fastest 5m rope climb at aged 53. We chat about all these things and more. A great episode for the calisthenic athlete but also if you're wanting some tips to begin this great form of training
In this episode we chatted with Nick Green, a Behavior Analyst specializing in human behavioural change in health and fitness. We chat prolonged sitting throughout the day and why sedentary posture is being dubbed the new cigarettes, we discuss how the 45 minute class you're doing is not enough and we delve into manipulating things in your environment to illicit positive behavioural change in health and fitness. Game changer!
This is our first of many mini podcasts designed for quick and easy to implement rehabilitation ideas brought to you by our host and physiotherapist Ryan Dorahy. In this episode, Ryan outlines the importance of completing a thorough warmup as you age for improving your performance and reducing your injury risk. He breaks down all the essential components of each part of your warmup, as well as giving some specific ideas for exercises that can be performed. A definite game changer!!!
In this episode we chatted with elite obstacle course racer and fireman Lachlan Dansie. Lachlan started his fitness journey far later in life, racing first at aged thirty after a huge 7 year nomadic trip around the world. In just five short years he built a huge endurance engine and started winning on the world stage in obstacle course racing.He is a bit of an all rounder, beating world greats such as Johnathon Albon and Ryan Atkin in 5km Spartan races, right up to 24 hour endurance races, where he holds a five year domination of back to back victories in the True Grit 24 hour with a top distance of 170 km (that’s running with doing obstacles on top!). We talk 24 hour obstacle course races, building your endurance energy system, resilience and mindset tips, avoiding injury and the unique nutrition you need for these massive events.
In this episode we chatted with Kate Spina from Kate Spina nutrition. She has an unbelievable story. From an adolescent teen with a severe eating disorder, to a world class chef working in premier Australian restaurants. She found her calling as an educator of food and health, going back to university and studying to become a nutritionist and gut health expert. She has appeared in national publications such as the Sydney morning Herald, Beauty crew, channel ten daily, and Woman’s Day magazine. In this episode she chatted about the latest in the gut health phenomenon, the world's mysterious Blue Zones and their superior health status, food and stress, and eating on a budget in this new environment.
In this episode, Ryan explores the nuts and bolts of this podcast: Keeping your health at its peak for resilience and longevity as you age, as well as getting you in touch with his psyche of what made him want to start this project. It also discusses older athletes that are still playing top end professional sport, defying the status quo of what retirement age should be, as well as what we can learn from them.