Aging Athletically

In this quick solo episode, Hilary reflects on her recent guests, shares personal updates about her recovery from a foot injury, and discusses the importance of community spaces for athletes in Washington, D.C. You'll also hear a bit about what not to do with gel remnants and what 2 year-olds think about the boot. For info on how to save Hains Point, see: https://saveeastpo.com/ or https://waba.org/action-page/hains-point-for-people/

In this episode, Hilary Granat discusses the importance of adapting fitness and health strategies for women in midlife and beyond, focusing on strength training, mobility, and overall wellness. The conversation emphasizes the need for women to understand their changing bodies and the necessity of a holistic approach to fitness as they age. The conversation delves into the importance of recovery, nutrition, and strength training for women, particularly as they age. It emphasizes the need for proactive health measures, such as bone density scans, and the significance of consistency in fitness routines. Find out more about Hilary and in-person and virtual practices at https://www.corephysicaltherapydc.com/ and https://www.coretotalwellness.com/

Chapters

• 00:00 Introduction to Aging Athletically Podcast
• 02:24 Understanding Women's Health in Midlife
• 04:04 Shifting from Cardio to Strength Training
• 07:01 The Importance of Strength Training
• 08:17 Getting Started with Strength Training
• 11:51 Progressive Overload Explained
• 12:34 Equipment Choices for Strength Training
• 14:30 Key Muscle Groups and Movement Patterns
• 15:53 The Significance of Grip Strength
• 17:09 Incorporating High-Intensity Efforts
• 19:24 Understanding Impact Training
• 21:11 Balancing Cardio and Strength Training
• 22:22 The Role of Balance in Aging
• 24:38 Addressing Aging and Its Challenges
• 25:06 Managing Musculoskeletal Changes in Menopause
• 27:16 Nutrition and Its Impact on Aging
• 28:32 The Importance of Recovery
• 32:20 Understanding Bone Health
• 36:05 Consistency Over Perfection
• 37:39 Common Injuries in Aging Women
• 39:17 The Role of Weighted Vests
• 41:08 Personal Fitness Routines
• 45:13 Nutrition for Optimal Performance
• 49:35 Inspiration from Athletic Longevity
• 50:15 Habits for Aging Athletically

In this episode of the Aging Athletically Podcast, host Hilary Cairns interviews Sharlene Brunjes, a 73-year-old Canadian masters athlete who excels in both powerlifting and dragon boat racing. They discuss Charlene's journey in athletics, the importance of strength training for older adults, and how her experiences in both sports have shaped her life and resilience. The conversation explores Sharlene's journey in competitive sports, particularly powerlifting and dragon boat racing, highlighting her late start in sports, her competitive spirit, and the importance of community in both sports. It also delves into her training regimen, nutrition, and the mental health benefits she derives from staying active.

Chapters

• 00:00 Introduction to Charlene Brunjes
• 02:28 Powerlifting Achievements and Experiences
• 10:21 The Importance of Resistance Training
• 16:22 Functional Fitness and Real-Life Applications
• 18:25 Exploring Dragon Boat Racing
• 24:07 Training and Community in Dragon Boating
• 28:31 Journey to Competitiveness
• 30:10 Comparing Sports: Powerlifting vs. Dragon Boating
• 33:14 Defining Success in Sports
• 34:20 Future Aspirations in Sports
• 36:47 Nutrition Strategies for Performance
• 42:32 Mental Health and Competition
• 49:39 Active Living for Longevity

In this episode of the Aging Athletically Podcast, host Hilary Cairns interviews accomplished masters athlete Damon Blakemore, who shares insights from his extensive track and field career. The conversation covers his experiences at the World Masters Championships, his evolution as an athlete, and the importance of recovery and mindset in maintaining high performance as he ages. In this conversation, Damon Blakemore discusses his journey through injury recovery, the importance of community in athletics, and his aspirations in the Masters Track and Field scene. He emphasizes the significance of patience, nutrition, and a positive mindset in maintaining athletic performance and longevity.

Chapters

• 00:00 Introduction to Damon Blakemore
• 02:33 Experiences at World Masters Championships
• 05:54 Early Athletic Background
• 07:46 Transition to Masters Track
• 10:15 Training Evolution and Focus
• 15:09 Current Training Regimen
• 20:14 Training for the Thousand Meters
• 23:25 Aging and Performance Improvements
• 26:42 Motivation and Competitive Drive
• 30:41 The Challenge of Recovery
• 34:10 The Drive to Compete
• 36:02 Recognition in Masters Track
• 39:19 Promoting Masters Track and Field
• 42:48 Future Aspirations in Athletics
• 45:13 Nutrition and Competition Routines
• 46:58 Mindset and Motivation
• 48:36 Admiration for Other Athletes
• 54:36 Habits for Athletic Longevity

David Stewart, founder of AGEIST and Super Age, discusses the upcoming Super Age Games, to be held in NYC on November 7th. The games focus on eight trainable markers connected to health span, including endurance, strength, balance, cognitive performance, and social connection. David shares his personal athletic journey, including overcoming knee injuries and a knee replacement, and emphasizes the importance of risk-taking and social connection in healthy aging.

Learn more about David's work and the Super Age Games at: https://games.superage.com/ and https://superage.com/ (subscribe to The Mindset there) and https://www.ageist.com/

Chapters

• 00:00 Introduction to Super Age Games
• 01:59 The Vision Behind Super Age Games
• 05:03 David's Athletic Journey and Overcoming Injuries
• 13:00 The Eight Markers of Super Age Games
• 21:05 Logistics and Vision for Super Age Games
• 27:19 The Super Age Games: A Unique Athlete Experience
• 28:07 Physical Challenges and Personal Aspirations
• 30:25 Assessing Success and the Super Age Score
• 32:47 Athletic Longevity and Well-Being
• 43:58 Habits for Aging Athletically

Nancy Peck Cook, a lifelong endurance athlete, shares her journey from marathons to indoor rowing and the impact of athletic reinvention on her life. She discusses her training, competition, and the motivation behind her rowing streak, highlighting the importance of variety and adaptability in athletic pursuits. Now a world record holder in indoor rowing, she talks about how the rowing community inspires her along with her versatility as a multi-sport athlete. With unbounding energy, she emphasizes the importance of balance, discipline, and adaptability in maintaining her athletic lifestyle. Learn more about Nancy at https://nancypeckcook.com/

Chapters

• 00:00 Athletic Reinvention and Early Athletic Life
• 04:58 Transition to Endurance Sports
• 09:08 The Impact of Cancer on Training and Competition
• 19:06 Indoor Rowing and World Records
• 33:15 Training, Competition, and Rowing Streak
• 37:22 Aging and Athletic Competitiveness
• 38:04 Physical Changes and Athletic Performance
• 39:26 Challenges of Aging and Athletic Pursuits
• 42:17 Approach to Competition and Training
• 01:05:10 Habits for Aging Athletically

Hilary shares a quick (or sort of quick) update on her foot and all that goes along with moving in the world much more slowly. Also included are a few reflections on the most recent guests and a preview of what's to come.

Chapters

• 00:00 Injury and Recovery
• 03:21 Challenges of Physical Recovery
• 07:15 Adapting to New Physical Limitations
• 12:16 Engaging with the Community
• 15:28 Podcast Updates and Challenges
• 19:04 Interactions with Chat Bot
• 23:11 Exploring Fitness Tests

Lloyd Henry, a longtime triathlete, shares his journey from a late start in running and swimming to becoming the first African American to complete an Ironman on six continents. He discusses the evolution of the sport, his training approach, and the importance of recovery and strength training as he continues to compete at a high level. Lloyd shares his his favorite race, how he plans his race schedule, how he stays motivated after competing for decades and what races he sees himself doing in 50 years! To see his basket weaving work, go to: https://www.crucianbaysidecreations.com/ or to reach Lloyd for coaching, see https://www.onpointfitness.com/

Chapters

• 00:00 The Journey Begins
• 02:50 Triathlon Beginnings
• 08:03 Racing Around the World
• 13:00 Diversity in Triathlon
• 18:06 Training and Recovery
• 34:38 Race Planning and Target Goals
• 35:22 Feeling of Accomplishment in Ironman Races
• 36:48 Shift from Data to Perceived Effort
• 41:24 Basket Weaving as a Hobby
• 58:17 Importance of Fruits and Vegetables in Diet

Darren Miles, a 60-year-old skateboarder who is representing Great Britain this year at the World Skate Games, shares his journey from early skateboarding as a hobby to competitive slalom skateboarding starting in his late 50s. Weaving around cones at upwards to 40 miles per hour (!), Darren shares insights into his training, competition experience, and the supportive community in skateboarding. Darren talks about adapting to changes, maintaining a competitive mindset, and encouraging others to give the sport a go. He also discusses the importance of learning and growth, athletic longevity, and the impact of mindset and perspective on aging athletically.

In addition to being a great skateboarder, Darren is an accomplished musician; his band The Waterboarders can be found here: http://www.thewaterboarders.net

Chapters

• 00:00 Introduction to Darren's Skateboarding Journey
• 01:05 Early Skateboarding Years
• 03:06 Challenges and Revival of Skateboarding
• 06:14 Athletic Life and Transition to Slalom Skateboarding
• 16:04 Training and Preparation for Competitions
• 27:50 Competition Experience and Community in Skateboarding
• 33:07 Training and Fitness Regimen
• 34:14 Fitness and Aging
• 35:08 Adapting to Changes
• 36:43 Competitive Mindset
• 40:49 Encouraging Others
• 50:10 Learning and Growth
• 56:11 Athletic Longevity
• 58:30 Mindset and Perspective

This episode features therapist and coach, Neal Palles. Based in Colorado, Neal shares his athletic background and discusses the combination of mental health work and endurance sports. The conversation delves into the psychological challenges for older athletes, realistic goal-setting, and addressing fear and risk-taking in athletic pursuits. Neal shares insights into managing fear, values, the importance of community and connection in athletic training, and the role of recovery and nutrition as we age.

Chapters

• 00:00 Introduction and Sponsorship
• 03:17 Guest Introduction and Athletic Background
• 08:48 Combining Mental Health Work and Endurance Sports
• 10:48 Psychological Challenges for Older Athletes
• 20:11 Goal Setting for Older Athletes
• 28:36 Addressing Fear and Risk-Taking
• 40:53 The Role of Recovery and Nutrition

In this episode Axay Shay, author of "In Nature We Trust," shares his journey embracing a new lifestyle through marathon running and a raw food diet. We explore the impact of marathon running on his health, motivation, and endurance, as well as the loss of a running partner. The conversation covers his transition to a raw plant-based diet, the impact of raw food on health, the role of diet in health and energy, the human body as a machine, the vision for a healthier society, advice for starting a fitness journey, marathon nutrition and training, personal hobbies and inspirations, and the power of discipline and self-belief.

Takeaways

• Reinvention at age 50
• Starting a new life through running
• Embracing a raw, plant-based diet
• The impact of marathon running on health and lifestyle
• The motivation behind marathon running Consistency in training and diet
• The importance of discipline and self-belief

Chapters

• 00:00 The Beginning of a New Journey
• 03:02 The First Steps into Running
• 04:45 The Marathon Challenge
• 07:55 Training and Preparation
• 13:02 The Loss of a Running Buddy
• 15:01 Motivation and Endurance
• 20:03 Other Athletic Pursuits
• 24:25 Transition to a Raw Plant-Based Diet
• 25:44 The Impact of Raw Food on Health
• 27:44 The Journey to a Plant-Based Diet
• 28:22 The Role of Diet in Health and Energy
• 29:36 The Human Body as a Machine
• 36:10 The Vision for a Healthier Society
• 37:29 Advice for Starting a Fitness Journey
• 41:39 Marathon Nutrition and Training
• 48:54 Personal Hobbies and Inspirations
• 52:13 The Power of Discipline

Hilary provides updates on the podcast, shares feedback from listeners, and discusses her approach to guest selection and outreach. She also talks about social media engagement, audience feedback, training and recovery strategies, and her personal injury and recovery journey. And... she's in search of someone who knows someone who knows someone who can help her get Reggie Miller on the show! We'd all love to hear about Reggie's transition from NBA superstar to high-level bike racer still going strong in his 60s.

Chapters

• 00:00 Podcast Updates and Feedback
• 04:54 Guest Selection and Outreach
• 10:05 Social Media Engagement and Audience Feedback
• 14:17 Training and Recovery Strategies
• 21:21 Injury and Recovery Journey

Carl Grove shares his amazing journey starting in Elkhart, Indiana, which included a paper route by bike that earned him 18 cents per week. His dad bought Carl his first bike for $1.25! Carl recounts his experiences in the Navy and the U.S. Navy Band, as well as his transition to a world-class biker late in life. Carl's journey is remarkable: he became a record-setting cyclist at the age of 90 and he is still going strong at age 98. What an inspiration!

Chapters

• 00:00 Early Life in Elkhart, Indiana
• 10:27 Discovering Biking and Music
• 27:17 Joining the Navy and the U.S. Navy Band
• 30:42 Bike Racing and Training Camp
• 39:51 The Journey Begins
• 40:22 Coaching and Racing
• 41:26 Meeting Bruce Gordon
• 43:19 Racing and Records
• 47:43 Training Routine
• 51:27 Motivation and Goals
• 52:40 Upcoming Challenges
• 52:47 Ninety-Eighth Birthday Ride
• 53:48 Staying Active and Setting Goals

Michellie Jones, a legendary triathlete, shares her remarkable journey in the sport, from her early days to her continued success as a competitive athlete in her 50s. She discusses the evolution of triathlon, the impact of technology, and the importance of data in training and racing. Her insights on longevity, resilience, and the joy of competition provide valuable lessons for athletes of all ages. She shares insights on the challenges of menopause, the importance of recovery and nutrition in training, the evolution of professional sports, and the impact of age on athletic performance. She also discusses her favorite pre, during, and post-competition food and drink, mantras for motivation, and her admiration for athletes who have achieved longevity in their careers. She continues to compete as an age group athlete and share her expertise through her coaching company, Giddy Up.

Wayne DeFrancesco, a highly respected golf instructor and award-winning player, shares his journey of perseverance, adaptation, and passion for golf despite battling injuries and setbacks. His experience offers insights into the physical demands of golf, the evolution of the sport, and the emotional strength required to excel. Wayne's dedication to the game and his coaching philosophy reflect his resilience and commitment to improvement. The conversation with Wayne covers his approach to golf, mental challenges in the game, aging as an athlete, and his personal habits and experiences. Wayne shares insights on the mental aspect of golf, the importance of concentration, and the impact of aging on golfers. He also discusses his teaching style, love for music, and his dedication to physical fitness. Wayne's commitment to consistency and self-motivation shines through in his approach to the game and life as an athlete.

Takeaways

• Resilience in the face of setbacks
• The emotional and physical demands of golf
• The impact of aging on athletes
• Consistency and self-motivation in sports

Chapters

• 00:00 The Origin Story of a Golfer
• 03:00 The Journey to Becoming a Golfer
• 06:01 Overcoming Setbacks and Injuries
• 20:04 The Evolution of Golf and Training
• 32:55 The Drive to Improve and Coach
• 37:22 The Mental Aspect of Golf
• 39:52 Aging as an Athlete
• 46:25 Teaching Style and Personal Habits
• 55:08 Physical Fitness and Resilience

Board-certified sports dietician Claire Shorenstein shares extensive wisdom on fueling as we age, common misperceptions, aging athletes' ingrained focus on leanness over strength, and what to focus on nutritionally as the years pile up. Claire breaks down some of the mystery around supplements, the importance of movement overall, and changing needs of female athletes in particular. Find Claire on her twice monthly podcast Eat for Endurance for further wisdom!

Host Hilary Cairns shares insights on the podcast journey so far, plus some updates on her foot injury, race decisions, and her daughter's marathon experience. She discusses adapting to injury, health updates, and lifestyle changes, and reflects on a long-ago childhood dream. Hilary also reflects on common themes from podcast guests including defying expectations, consistency, strength training, community, finding joy, optimism, flexibility, aging as athletes, and improvement with age and self-care.

Takeaways

• Consistency and strength training are key themes in aging athletically.
• Community, joy, and flexibility play important roles in the athletic journey.

Chapters

• 00:00 Reflecting on the Podcast Journey
• 05:08 Race Updates and Decisions
• 11:20 Health Updates and Lifestyle Changes
• 17:06 Defying Expectations and Consistency

Julie Billingsley, a lifelong endurance athlete, shares her journey from swimming to triathlon, highlighting the early days of the sport and her transition into triathlon. She discusses her endurance and resilience, the 50 State Quest, her training approach, and the definition of success in her races. The conversation covers the role of coaching in triathlon, the importance of community and social connection, recovery and nutrition in endurance sports, longevity and athletic aging, and athlete inspiration and mentality.

Takeaways

• Endurance and resilience are key to long-term athletic success.
• Consistency in training and a swim-forward approach have been instrumental in Julie's athletic journey. Coaching in triathlon involves individualized training, goal setting, and a focus on fun and varied workouts.
• Community and social connection play a significant role in the triathlon experience, providing motivation and support.
• Recovery and nutrition are essential for athletic performance and require intentional focus, especially as the body ages.
• Longevity in athletics is achievable through consistency, accountability, and a positive mindset.
• Athlete inspiration and mentality are crucial for overcoming challenges and maintaining a positive, resilient attitude.

Chapters

• 00:00 The Early Days of Triathlon
• 08:46 Endurance and Resilience
• 17:51 Training and Consistency
• 29:04 Racing and Success
• 36:03 Community and Social Connection in Triathlon
• 46:04 Longevity and Athletic Aging
• 57:07 Athlete Inspiration and Mentality

Mark Williams, a nationally accomplished master's runner, shares his journey of consistency, competition, and motivation. From the start of his unintended running streak to the impact of strength training, Mark's dedication to short distance races and the significance of his running streak are evident. His training routine, favorite event, and coaching experience at Blair Academy provide insights into his athletic journey. Mark shares insights on coaching, training, recovery, nutrition, pre-race mindset, motivation, community, upcoming goals, athlete longevity, and habits for aging athletically.

Takeaways

• Consistency and dedication lead to unexpected achievements
• Strength training plays a crucial role in maintaining fitness and performance
• The role of consistency in aging athletically

Chapters

• 00:00 Introduction to Mark Williams
• 05:10 The Unintended Running Streak
• 11:27 Strength Training and Its Impact
• 21:06 Training Routine and Cross-Training
• 26:20 Sticking with Short Distance Races
• 35:14 Recovery and Nutrition
• 41:00 Motivation and Definition of Success
• 47:40 Experience at World Championships
• 56:33 Habit for Aging Athletically

Gabby Rose, a two-time Olympian, shares her remarkable journey of retiring from elite swimming, returning to the sport in her mid-40s, and achieving personal bests. Her training, mindset, and motivation reflect a unique approach to athletic longevity and success. The conversation with Gabby covers a wide range of topics, including recovery and wellness, training and injury prevention, motivation and gratitude, and athletic habits and parenthood. Gabby shares insights into her approach to recovery, training, and balancing her athletic career with other priorities, as well as her perspective on aging as an athlete.

Takeaways

• Athletic potential doesn't always follow the expected timeline.
• Training, recovery, and mindset play a crucial role in athletic performance.
• Balancing priorities and setting goals are essential for maintaining motivation and longevity in athletic performance.

Chapters

• 00:00 Introduction to Gabby Rose
• 06:04 Early Swimming Career
• 12:45 Remarkable Comeback
• 19:54 Relationship with Competition
• 26:24 Recovery and Wellness
• 33:06 Aging and Athletic Performance
• 40:18 Pre and Post-Competition Nutrition