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211: Mike Cee’s Power Hour Fitness: Strength, Cardio, Flexibility Over 40

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A survey went out “What is the number one fitness item on your to-do list?”

Mike Cee responded and said ”Strength training,  cardio, and stretching."

Hey there, Fit Fam Over 40!! Welcome back to another episode of "How To Be Fit Over 40: Midlife Conversations with Hicunni." I'm your host, Hicunni, and today's episode is all about stepping into a great year of fitness with the number one item on your to-do list.

Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

SAMPLE WORKOUT:

Here's a detailed full-body workout that incorporates strength training, cardio, and stretching with minimal to no weights. Perform each exercise for 3 sets with 12-15 repetitions for strength exercises and 30-60 seconds for cardio exercises. Remember to warm up before starting and cool down afterward.

Warm-Up (5-10 minutes):

  • Jumping jacks: 2 minutes
  • High knees: 2 minutes
  • Arm circles: 1 minute
  • Leg swings: 1 minute
  • Dynamic lunges: 1 minute

Strength Training (30 minutes):

  • Bodyweight Squats:
  • Stand with feet shoulder-width apart.
  • Lower down as if sitting in a chair, keeping your chest up.
  • Push through your heels to return to the starting position.
  • Push-Ups:
  • Keep your body in a straight line from head to heels.
  • Lower your chest towards the ground and push back up.
  • Lunges:
  • Step forward with one leg, lowering your hips until both knees are bent at a 90-degree angle.
  • Push off the front foot to return to the starting position.
  • Tricep Dips:
  • Use a sturdy chair or bench.
  • Lower your body by bending your elbows, then push back up.
  • Plank:
  • Maintain a straight line from head to heels, engaging your core.
  • Hold for 30-60 seconds.
  • Bridge:
  • Lie on your back with knees bent, lift your hips towards the ceiling.
  • Squeeze your glutes at the top.

Cardio (15 minutes):

  • Jump Rope (or imaginary jump rope):
  • 3 minutes of continuous jumping.
  • High Knees:
  • Jog in place, lifting your knees as high as possible.
  • 3 minutes.
  • Mountain Climbers:
  • Start in a plank position and alternate bringing your knees towards your chest.
  • 2 minutes.
  • Burpees:
  • From standing, jump, drop into a push-up, then jump back up.
  • 3 sets of 10 burpees.

Stretching and Cool Down (10 minutes):

  • Hamstring Stretch:
  • Seated or standing, reach for your toes, holding for 30 seconds on each leg.
  • Chest Opener:
  • Clasp your hands behind your back, opening up your chest.
  • Hold for 30 seconds.
  • Hip Flexor Stretch:
  • Step one foot forward into a lunge position.
  • Hold for 30 seconds on each side.
  • Shoulder Stretch:
  • Bring one arm across your body and gently press it with the opposite hand.
  • Hold for 30 seconds on each side.
  • Child's Pose:
  • Kneel on the ground, sit back on your heels, and reach your arms forward.
  • Hold for 1 minute.

Per science (always do your research/consult a physician), this comprehensive workout targets major muscle groups, improves cardiovascular fitness, and enhances flexibility, all in less than an hour with little to no equipment. Adjust the intensity based on your fitness level and gradually progress as you become more comfortable with the routine.

Call to Action:

BE FEATURED ON THIS PODCAST?

GET STARTED BY CLICKING THE FORM HERE:  https://forms.gle/WwGpCw6FZSfRnzwL7 

 

What's your #1 fitness item on your to-do list for the year?

Text me your choice (864-406-9109) so we can hold each other accountable.

Thanks for your support:)

Together, we'll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let's embark on this journey of balance and well-being together!

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

210: Step into Wellness: SMART Guide to Choosing the Perfect Walking Shoes Within Your Budget

[buzzsprout episode='14307209' player='true']

A survey went out “What is the number one fitness item on your to-do list?”

Lalie responded and said” Good walking shoes."

Hey there, Fit Fam Over 40!! Welcome back to another episode of "How To Be Fit Over 40: Midlife Conversations with Hicunni." I'm your host, Hicunni, and today's episode is all about stepping into a great year of fitness with the number one item on your to-do list.

Grab your smoothie or cup of tea and join the conversation. Let’s go!

More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

Call to Action:

BE FEATURED ON THIS PODCAST?

GET STARTED BY CLICKING THE FORM HERE:  https://forms.gle/WwGpCw6FZSfRnzwL7 

 

What's your #1 fitness item on your to-do list for the year?

Text me your choice (864-406-9109) so we can hold each other accountable.

Thanks for your support:)

Together, we'll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let's embark on this journey of balance and well-being together!

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

209: Thriving Over 40: Fit, Balanced and Loving It

[buzzsprout episode='14279763' player='true']

We received our first response to the question that was asked last week:

"What is the #1 Fitness Item On Your To-Do List for 2024? " WE HAVE A RESPONSE!

Let's unpack that during this episode. So grab your smoothie or cup of tea and join the conversation. Let's go!

See the Article mentioned on the podcast: https://www.shape.com/2024-wellness-trends-8413727
More about this podcast this year (Year 4: Formally known as Conversations with Hicunni podcast):

In each episode, we'll have bite-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Midlife is a new beginning; together, we'll redefine what it means to be fit over 40.

Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

 

Call to Action:

BE FEATURED ON THIS PODCAST?

GET STARTED BY CLICKING THE FORM HERE:  https://forms.gle/WwGpCw6FZSfRnzwL7 

What's your #1 fitness item on your to-do list for the year?

Text me your choice (864-406-9109) so we can hold each other accountable.

Thanks for your support:)

Together, we'll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let's embark on this journey of balance and well-being together!

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

208: 4 Year Anniversary + Name Change

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Welcome to "How To Be Fit Over 40”: Midlife Conversations with Hicunni, (formerly known as Conversations With Hicunni)  your go-to podcast for embracing a healthy and vibrant lifestyle beyond 40. I'm Hicunni, your host and fitness enthusiast, here to guide you through simple and effective ways to stay fit during this exciting chapter of life.

In each episode, we'll have bit-sized conversations about the #1 fitness item on your to-do list for the year. Whether it's incorporating mobility exercises, mastering strength training without weights, or nourishing your body with a mindful approach, we'll cover the essentials in a way that fits seamlessly into your busy life.

Grab your smoothie or cup of tea with me, as we share personal stories, insights, and practical tips to empower you on your fitness journey to create “healthy” habits. Midlife is a new beginning; together, we'll redefine what it means to be fit over 40. Get ready for Midlife Conversations with Hicunni, where simplicity meets fitness, and your best self awaits!

 

Call to Action:

View the Top 3 Most Listened Episodes here: 

  1. What's My Favorite Wednesday, Part 7
  2. What Are Chakras? A Beginner's Crash Course
  3. Why Are You Never Satisfied My Dear?

 

What's your #1 fitness item on your to-do list for the year?

Text me your choice (864-406-9109) so we can hold each other accountable.

Thanks for your support:)

Together, we'll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let's embark on this journey of balance and well-being together!

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

Episode 207: Pre-Anniversary Vibes: Looking Back, Looking Forward

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Hey there! Can you believe it? We're on the brink of celebrating four amazing years together, and it's got me reflecting on the incredible journey we've shared. From laying the foundations for creating healthy habits to exploring mindful movements, and becoming the best version of yourself, each week has been a stepping stone toward creating the life you want.

As we approach this milestone, I want to express my deepest gratitude to every one of you. Your energy, commitment, and passion for prioritizing wellness have not only shaped this podcast but have created a global family spanning over 33 countries and territories.

Let's carry this momentum into the next podcasting year—more holistic wellness, more mindful movements, and, of course, more community connection. We've got exciting things on the horizon, and I can't wait to dive into the next chapter with you.

As a token of appreciation, I'm rolling out a special challenge for our anniversary week. Stay tuned for details—it's designed to amp your wellness journey and celebrate the incredible community we've built together.

Mark your calendars…Stay tuned for the anniversary episode—it's going to be epic

So grab your smoothie or cup of tea and join the conversation. Let’s go!

The takeaway from this anniversary episode is a celebration of the journey you've shared with your FitFam over the past four years. It's a moment to reflect on the growth, community, and commitment to prioritizing well-being.

Call to Action:

  1. Reflect: Take a moment to reflect on your personal wellness journey over the past four years. Celebrate your victories and acknowledge the progress you've made.
  2. Engage: Join in the celebration by sharing your reflections in the podcast community. How has the podcast impacted your fitness journey, and what are your wellness goals moving forward?  EMAIL ME: yourcoach@timeforwellenssllc.com  I will share it on the Anniversary podcast episode:).
  3. Commit: Embrace the anniversary challenge that will be revealed in the episode. It could be a special workout, a mindfulness activity, or a community engagement initiative. Commit to participating and infuse this energy into your ongoing wellness journey. Shout out to Iowa for downloading this episode over 60 in this area!!!: https://www.buzzsprout.com/783239/stats/episodes/13793861-yr-3-episode-197-what-s-my-favorite-wednesday-part-7 
  4. Spread the Love: Share the podcast with friends or family who might benefit from the community and wellness insights. Let's grow the fitness family even more in the coming year! The overarching theme is celebration, reflection, commitment, and community as you step into another exciting year of wellness

 

WHAT ARE YOU FOCUSING ON 1ST?

Text me your choice (864-406-9109) so we can hold each other accountable.

Thanks for your support:)

Together, we'll create a life where fitness thrives harmoniously with your work, family, and personal well-being. Let's embark on this journey of balance and well-being together!

HEALTH DISCLAIMER:
Certified mind body eating coaching/Eating psychology coaching & Mind Body Nutrition Coaching is not intended to treat, cure, or prevent any disease or illness. The information provided before, during, and after this membership community, system, products, process, podcast, emails, one-site and virtual coaching sessions, workshops, programs, classes, podcasts, my website, social media, and products is intended for educational purposes only, not as medical advice. Always check with your health care provider, practitioner, or doctor before changing your diet, eating, rituals, or health/care program.

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