Fit Over 40 with Coach Clarence

Health Tips from Coach Clarence

October 26, 2021 Clarence Ferguson Season 2 Episode 62
Fit Over 40 with Coach Clarence
Health Tips from Coach Clarence
Show Notes

Coach Clarence, who is a fitness & nutrition expert with over 32 years of experience, answers these four very important questions on how to improve your health.

#1  Why is it important to continue exercising after age 40?

  • Working out improves your mood
  • Exercising even one day a week or 10 minutes a day, according to studies, makes you more cheerful, upbeat & improves your self-esteem
  • Exercise goes beyond the physical & can lead to better mental health

#2  Why is a good night’s sleep so important?

  • Studies show most people need 7-8 hours of sleep a night for mental & physical recovery
  • A nap during the day, even if it’s only 20 minutes, is beneficial
  • What happens when you don’t get enough good sleep

* You’re more hungry

* Leads to more diabetes & heart conditions

* Productivity decreases

* Can lead to poor decisions, missed opportunities & loss of income

  • Tips for better sleep

* Create a routine of going to bed & waking up at the same time every day

* Invest in a good mattress

* Buy the best pillow for you

* Sleep in a quiet, dark, cool room without your TV & cell phone

* Take a hot bath or shower before bedtime

* Limit your intake of caffeine

#3  Is cardio a waste of time?

  • Anaerobic vs aerobic exercise
  • Cardio decreases body fat but can be time-consuming
  • Should you do cardio before or after your workout & how it affects your performance
  • Strength training & HIIT (high-intensity interval training) burns more calories than cardio
  • Very important to consult with Coach Clarence on the right options for you

#4  How can I improve my gut health?

  • Change your diet. Get rid of trans fats, sugar & processed foods
  • Consume more chicken, fish & whole grains
  • High fiber or plant-based diet may work best for you
  • Drink 8 glasses of water a day
  • Chew slowly, don’t rush through a meal
  • Quality sleep
  • Eat more fermented foods including low sugar yogurt
  • Eat dark chocolate (not to excess)
  • Add more polyphenols to your diet such as green tea, blueberries, broccoli & almonds