EP008: Strength Has No Expiration Date: A Women’s Perspective On Lasting Health

What if the fourth quarter of life could be your strongest yet? We sit down with trainer, speaker, and creator of Body by Ann, Ann Affinito, to rethink midlife health with a practical, hopeful lens. Ann blends science, compassion, and decades of coaching to show how women can build muscle, protect bone density, and reclaim energy through menopause and beyond—without extreme diets or punishing routines.

We dive into the real changes women face—hot flashes, sleep struggles, mood swings, and shifting body composition—and match each with actionable levers: glute- and core-centric strength work to protect knees and back, progressive overload to drive adaptation, and a protein-forward approach that fuels recovery and confidence. Ann explains why under-eating is a hidden blocker, how hydration functions like a fourth macro, and why DEXA scans offer clarity that bathroom scales never do. Her training ethos is simple: start small, stack wins, and let momentum carry you farther than motivation ever could.

Mindset anchors this conversation. Ann rejects the narrative that age means shrink and slow. Instead, she invites women to redefine themselves now, not by comparing to a younger self, but by building the strongest version of who they are today. We talk retreats that foster community and reflection, micro-challenges like daily push-ups, and the role of moderation—yes to a sprinkle of fun—so habits stay human and sustainable. If you’re ready to swap fear for strength, confusion for clarity, and quick fixes for durable change, this one will light the path.

Enjoyed the conversation? Subscribe, share with a friend who needs a boost, and leave a quick review to help more people find the show. Your story could be the spark for someone else’s momentum.

Website: https://www.bodybyann.com/

Facebook: Ann Afinito

Instagram: @bodybyann

Transcript

Betty’s Impact And Upcoming Coaches Panel

SPEAKER_05 0:08

Wake up, wake up, and listen up. Welcome to the fourth quarter podcast with your hosts, Doug Talmud and Ted Ania. Tune in as we dive into living your best life in the fourth quarter of your life. Hear from health and lifestyle experts, inspirational stories, learn simple steps to keep you motivated or to help get you started. Finally, join us as we coach others live on air who want to begin a healthy lifestyle or just might be stuck and need a breakthrough. Remember, it's never too late to decide to be great. Momentum keeps you motivated, so take a deep breath. Lean in and let's go. Hey, welcome back to the Fourth Quarter Podcast with Doug and Ted. We have an exciting guest this week, you ladies in the house. Get ready because somebody's bringing the fire today. Ted, before I hand this mic over to you, man, I gotta tell you, I have been getting all kinds of reviews about Betty, 82-year-old Betty who just brought down a house last week. Her wisdom, her strategy, her reason for living, her approach to living was just on fire, man. And so if you have not listened to last week's podcast, episode seven, redefining aging from fear to forever young. It's just, it's an awesome, awesome episode. Go back and listen to it. And also, Ted, I believe next week we're gonna have the four people we're coaching right now, who we've been coaching live on air, are all gonna be together on one podcast to kind of just break open where they're at, how it's going, where their struggles, what's breaking through, what's holding them up, and all that other stuff. So I'm excited for next week. But that's looking down the road and and peeking back a little bit about Betty as well. But right now, let's just take a breath. Let's get present and let me kick the mic over to you, Ted, because I am excited to interview this next guest.

Introducing Guest Ann Affinito

SPEAKER_01 2:09

All right, yeah. That's I I've gotten the same response to Betty as you have. You know, she is living the fourth quarter the way it should be lived. She's an example to everyone. When we first started the podcast, one a number of requests that I got was can you do an episode that kind of focuses on women's health? I have followed Ann Affinito on social media. She's a trainer locally. When people requested that, I told Doug, Hey, I've got the perfect person. You've got to get a hold of her. And uh we finally tracked her down and have her here today. She is a certified personal trainer, a group exercise and Pilates reformer instructor, a holistic nutrition educator and lifestyle coach, public speaker, and the creator of Body by Ann. Please welcome Ann Affinito to the show.

SPEAKER_00 3:07

Thank you. I'm happy to be here. I've been doing this for geez, almost three decades now, which is incredible, right? So touching the slides. So there's a lot of different uh avenues I've taken, right? And so I've just kind of created my own thing, and that's what Body Buy An is all about. So it's um kind of sets me apart from other people and programs out there.

SPEAKER_01 3:32

We can get back to a little bit more specific about Body by An, but can you give us a little more background? You said you've been doing this for for three decades. Yeah. How'd you get into it? And where'd you get started? What's your background with it? Wow.

SPEAKER_00 3:47

So originally I was a flight attendant, I was an international flight attendant, flying around the world. Okay. So that's cool. I was in a fitness. Yeah, I was into fitness back then. I did that right out of college. Then I got married, settled down here, right here in the East Bay, had two wonderful children, Britney 32, Nick is 30. You know, it's it's funny. I kind of fell into it. Obviously, I stopped flying and put my energy towards raising a family. And I was working out, I was really into it. Group X director at the club I was working at approached me and said, Ann, you should be doing this because I was trying to find something, right? Right to fill some of my time. Long story short, I did all the certifications that started there. I kept learning and growing and educated myself and continue to educate myself over all these years. It's great. I've dipped dipped into, like you said, it's not just personal training, it's a holistic approach to living a healthy lifestyle. I live, eat, and breathe what I preach. I also wanted to set a good example for my kids, and they're both healthy and they live healthy lives and and have picked up on some of those habits. So it's been great, it's been a good thing. Yeah.

SPEAKER_05 5:02

I love that. I love when, man, if you if you just lead by example, you don't have to say much to the kids there, just watching.

SPEAKER_00 5:09

It's true.

SPEAKER_01 5:10

Yes, it is. I uh you know, Doug and I have talked about this. My my daughter and son-in-law have actually started Ruck Club, East Bay Toddler Ruck Club. It has grown fairly large now. I think they've been doing it for a couple of years, but it's it's great. I I go out there and hike with them, which it's great to yeah, my granddaughters see me out there, but also just getting these kids out there in nature, and you know, they start out in the backpacks with their their dads or moms carrying them, and they want to be out there hiking on their own and doing it, and it's just great to see them get independent and just be out in nature and being active.

SPEAKER_00 5:54

That's fantastic.

Why Focus On Women’s Midlife Health

SPEAKER_05 5:56

So, Ann, you had mentioned getting started early back, you you know, raising the kids, raising the doing the whole family thing, and and it was really you were trying to fill your time and then you were getting certified. Maybe I'll do this at what, but but we Ted and I, when we brought you on, we brought you on because we wanted to focus on women's health, women's fitness. Has it always been women's health and fitness? Is it still women's health and fitness? Or what would you how would you describe what you do and and why you do it?

Menopause Science And Mindset

SPEAKER_00 6:22

I it wasn't always just women, no. I mean, and I and I do still train men as well, right? I took a more focal point with women. I mean, I've always been training small groups, like my niche was small groups of women and just bringing community together. And it's crazy. I mean, I've got clients from 20 plus years ago. Wow. And they still work out with me in these small groups and they've become great friends. It's such a beautiful thing to know that I've brought in these friendships, that I've created these friendships with these women. It kind of grew on that. And then I would say maybe about a year ago, year and a half ago, is when I was like, you know what? I'm in midlife. I've gone through midlife, I'm up there in age, and yeah, I've I've had an incredible experience with the whole menopause thing. I mean, it wasn't a negative thing for me. And I find that a lot of women just aren't getting the information that they need. They need to be educated that it's not such a bad thing that you should embrace all these changes in your life because you, you know, it's like getting pregnant, right? You have no control over it, right? You're gonna get pregnant, you're gonna have this baby. However, there's support out there, so it's even like hormone replacement therapy is an option now, you know? So, what I've done is I've studied a lot of the science of what actually goes on with the women's body and how it can be supported, but I also think the mindset is very, very important. It's the mindset. How are you entering into this stage of your life? Are you embracing it or are you being negative? Oh my god, my body's changing, or oh, I can't sleep, or oh, I have this tummy now. Well, there's things you can do about that, and so I created a program called Method Three Muscle Meets Midlife is the tagline. Okay. Yes, and so I've created this wonderful program. It's a holistic approach combining fitness, nutrition, mindset. You know, that was like the when we talked about what the theme was, it's like strength has no expiration date, right? And strength isn't just body, but it's your mind.

unknown 8:38

Yes.

SPEAKER_00 8:39

But when you feel strong in your body, and this is this is for men as well, but when you feel strong in your body, you you're more confident, you feel like you have more control. Your mindset shifts. Yes, right?

SPEAKER_03 8:50

Yes.

SPEAKER_00 8:51

So I work on their mindset, which I think is uh the key. I think it's truly the key. And that's where momentum comes.

SPEAKER_01 9:00

What are some of the biggest health changes women experience around this age and beyond? What do you notice most that they're going through?

SPEAKER_00 9:08

Gosh, there's many different things. Like they get the whole symptoms, right? The night sweats, the belly, the fat around their belly, mood swings, their strength, it can affect. Another thing they need to be careful of what can happen is, you know, osteoporosis or sarcopenia, you know, bone density, all that stuff.

SPEAKER_03 9:32

Right.

SPEAKER_00 9:32

These things they, you know, they go to their doctor and get their blood work done and find, oh my gosh, I've got, you know, the beginning of sarcopenia, or I've got, oh, I got the first stage of osteoporosis. It's like I need to do something about this.

SPEAKER_03 9:45

Yes.

SPEAKER_00 9:45

So there are real changes that do happen. And there's there are things you can do. I think exercise is key, is number one. You start exercising, right? You get the feel-good hormones going, the endorphins, the serotonin, and it actually helps. Oh, yeah, and then sleep, it affects your sleep. That's another thing. So it's hormones, it's very hormonal. It happens, right? And so you start exercising, you start watching your diet, you're eating really clean. There's certain foods you can eat to counteract, like the night sweats and stuff, flaxseed, omega-3s, and then also brain health. I mean, this is like a whole nother topic, but there it really is. Um so many things that that change, but there is an answer. But exercise affects your skin as well. Exercise affects your skin too, your skin health, elasticity.

SPEAKER_05 10:42

Tell us about also elasticity. What else?

Movement, Longevity, And Family Role Models

SPEAKER_00 10:45

Exercise affects your mood, exercise affects your bones. Exercise affects your strength. I mean, I personally feel better when I exercise. Like I have to move my body every single day. I mean, even if it's walking my dog outside on a Sunday, right? Right? I mean, movement is so important.

SPEAKER_01 11:04

Yes, yes, yes. And it sounds like you're the couple decade version of Betty that we had on last week. That you know, that's that's her thing. You gotta move every joint every day, I think is what she kept saying.

SPEAKER_00 11:19

As 82 years old. Wow, yeah. Well, I'll tell you is turning 100 in January. Your mom is my mom, she just turned 99. She's turning 100 this coming January. We had a party for her for 99 to celebrate. But do you know that she exercises? She does water aerobics two to three times a week. She also still drives. I went to her eye appointment to get her license renewed, right? She has 2025 vision, she has better vision than me.

SPEAKER_03 11:48

Wow.

SPEAKER_00 11:49

So you know what? It's just it is what it is. There's exercise for you right there, right?

The Mindset Quote: Rise With Strength

SPEAKER_05 11:55

Yeah, man, that's awesome. Good for her. Good for her. Hey, and I was scrolling through social media today and looking at your your feed. By the way, you yeah, I love your your feed and the message you put out there. You you definitely add a lot of value to people who are following you. You're putting a lot of great content out there. And I saw something that caught my eye. And I want you to unpack this a little bit. What does it mean to you emotionally and mentally when I re pack repeat back this quote you put down? Strong women don't shrink with age, they rise with strength.

SPEAKER_00 12:29

Well, that's exactly what I'm saying. Is I think so, I think society too. It's that whole I'm getting old. That's what I mean. You're not going to shrink with age unless you tell yourself you're going to shrink with age, right? Like the whole getting old attitude.

SPEAKER_03 12:45

Yes.

SPEAKER_00 12:46

Where you have the attitude of, no, I'm getting younger next year, right? There's even a book called Getting Younger Next Year. And it's true. It's a it's actually a very simple book, very simple, but it's true. It's it again, it goes back to your mindset, that quote.

SPEAKER_03 13:05

Yeah, right.

SPEAKER_00 13:06

It's like, no, you're not gonna shrink your age, you're gonna rise, like you're you can do something about this, and it all starts here, it all starts in your mind, your mindset, yeah, right? And the choices that you make, because it's all about choices, right?

SPEAKER_03 13:20

Yep.

SPEAKER_00 13:21

Are you gonna drink wine every night or are you gonna take a more holistic approach for yourself and everything in moderation? Moderation, what's all about? It's not about not enjoying your wine, but you can just again everything in moderation. Yeah.

SPEAKER_05 13:39

Thank God, because I did enjoy some wine this weekend.

SPEAKER_04 13:42

I did too, actually. It was great.

SPEAKER_05 13:45

I'm just saying, I'm just saying, you know, yeah, it's it's just that you got it's all you enjoy every again. You don't have to drink alcohol to enjoy life to its fullest. But I personally, once in a while, I don't mind a glass of wine or even a shot of tequila here and there. But in moderation, I love tequila. Do you? Oh, we got to get together, Dan.

SPEAKER_03 14:03

Come on, man.

Moderation, Joy, And Sustainable Habits

SPEAKER_01 14:07

Oh, yeah, yeah, it's just amazing. There's the whole mindset piece of it, and it works both ways. I mean, if you keep telling yourself, I'm getting old, I'm old, I I don't exercise, I can't exercise, you're not going to. It works the other way when you're you're telling yourself, I can do it, I can get out there, I want to, I want to eat well. You know, I I'm the same way. I can eat all the garbage, but I just don't feel well the next day. I want to I want to be able to get up and go out and enjoy the weather, enjoy nature and and be outside doing something. And you just, you know, at times, like you said, in moderation, you can do it, but it's just what's important to you.

SPEAKER_00 14:52

Yeah, it's like Doug said, that he went out and had, you know, whatever, a few drinks over the weekend. It's like, well, so did I. I had a nice dinner, I had some wine, I had some tequila. But again, it's like I eat clean the majority of the time.

unknown 15:04

Right.

SPEAKER_00 15:04

And I just call you're just sprinkling fun in there, right? I just call it a sprinkle of fun now and then because that's being real and that's living life, right? If you were just super strict all the time, I mean, that would just get old and it would be boring, and you're setting yourself up for failure.

SPEAKER_01 15:21

Yeah, exactly. And we've we've talked about that a lot, just finding whether it's exercise or eating program, just it's got to be something you enjoy, or you're not going to do it long term.

SPEAKER_00 15:34

Yeah.

SPEAKER_01 15:34

Yeah. You can't be forced to go into a gym and do something if you don't like going to a gym. You you have to be find something that you enjoy and that you're gonna want to do the rest of your life.

SPEAKER_00 15:46

Yeah, you're right. Enjoyment is important, definitely.

SPEAKER_05 15:50

You know, I remember last week, Ted talking with Betty, and it's kind of in this theme that Ann was saying about mindset. You know, we we decide what it's gonna be. And I was asking, I remember asking Betty about as she got older, you know, how did she modify her working out? And I've it just blew me away. She says, You're not doing less, you're doing more. At 82, she's doing more. It's different, it's a different more, but she's doing more active stuff than she did when she was younger because she sees the importance of it, you know. It's it is it is a mindset thing, man. You really got to understand that at the core and make that decision and then execute on that decision. And then, like Ann just said, you got to sprinkle in some fun along the way, people. It's okay, it's okay.

SPEAKER_00 16:34

Because I like to have fun, yeah, and that's exactly back to what I said. It's like strength has no expiration date. So Betty is definitely a testimony to that, you know.

SPEAKER_05 16:44

Yes, oh yeah, and your mom, and your mom, my mom, I know my mom's in front of it. She's setting a high bar, and you better, you better bet you better in your egg game, girl. Come on now. Maybe you better hold off on that next shot of tequila next time. I'm just kidding. Yeah, there you go.

Eating Enough Protein And Fueling Training

SPEAKER_01 17:04

You talk about nutrition, and do you see any common mistakes that women in midlife make with their nutrition? Is there something that you notice working with with different clients?

SPEAKER_00 17:16

Yes. I don't think women eat enough. Yes, I think they don't eat enough. I think that they the intermittent fashion, I'm not against it whatsoever. I the way I work with people is I look at their lifestyle and I look at the style of eating, right? And I'm like, okay, does this fit your lifestyle? Stop eating at seven and start eating at 12 the next day fit your lifestyle, right?

SPEAKER_03 17:43

Right.

SPEAKER_00 17:43

So what I'm finding, that's just an example, but what I'm finding is that, you know, here women are doing weight training. I'm teaching them about progressive overload to get strong and to build muscle and to build bone. Then I go over their nutrition with them and you know, tell them the importance of eating protein throughout the day. Right. And it's it's like pulling teeth. It's like, look, it this food is not gonna make you fat. This food, you're fueling your body the proper way for the activity that you are doing. Yes, and so I find that that is the number one thing that is the common thread with women is not eating enough.

SPEAKER_01 18:28

Not eating enough. Yeah, you know, and I I remember when when I was coaching, it was usually, you know, the girls were 13, 14, 15, going through a lot of stuff. And we we used to tell them exactly that you know, you can have a Ferrari, but if you put cheap gas in or don't put the gas in, it's gonna stop running, it's not gonna run at high performance. So you have to put that fuel in, you have to put in high quality fuel to keep the Ferrari running and to keep your body running.

SPEAKER_00 18:59

Yep, that's very true. That's a nice car, by the way.

Momentum Over Motivation And Accountability

SPEAKER_05 19:04

It sure is. Oh, that's good.

SPEAKER_00 19:09

So that's the thing about motivation. Motivation and momentum. So motivation is the spark that gets you going, but it's an emotion. Motivation is more about emotion where momentum is the act, and you're more apt to be successful with momentum, keeping that act going. You probably find this a lot too with your coaching, is you know, if you're if you don't have your clients set up for these accountability sessions, it it could be an easy thing to fall off. Then once you don't have to hold their hand per se, the momentum, they've got the momentum going. They trust themselves enough where they can keep going with that habit. So momentum is really, really the key in aging well.

SPEAKER_05 20:02

I agree 100%. And and when they get that momentum going, you can it's fun to watch their confidence build.

SPEAKER_00 20:08

Incredible. It's it's a gift, it's a gift to sit back as a coach and actually see your client like reach that so rewarding. And that's why we do what we do, I think a lot of times, you know.

SPEAKER_05 20:22

It's just what are some of the things you do, and when somebody you know someone's coming in off the couch, right? They're maybe 55, 60, 65, and maybe they had a they were athletic in high school or college, and you know, but they've raised a family and now they're ready to get back into things and they're just not feeling motivated. Um, how do you help them build confidence?

Building Confidence For Late Starters

SPEAKER_00 20:46

Well, first of all, it starts with believing in yourself. And the way to believe in yourself is you have to love yourself, and so to bring somebody in that first of all, something sparked them. Something sparked them to come to you for motivation. You're working with their mindset at this point, it's all about their mindset, it's all about you know, what is their why is really what it is. What is your why? Like, why do you want to do this? Whatever this is, and it's usually to work on their health and wellness. You start having those type of conversations, and you know, if you're in a small group, it's like, well, you're gonna give that individual attention to that person and not make them feel uncomfortable. If someone is next to them, let's just say they're doing a squat with a 50-pound dumbbell in front of them, you're not gonna start them out that way. Right. But then you feel comfortable because you're treating them as an individual and it just flows. It just does it does flow. It's like when you get a group together, it can be magical. It really can. And it's just about making them believe in themselves and having each other encourage. Yes. Like you. Probably with your coaching, your soccer team, right? Yeah, it's all about just the belief. And then once they get going, like you you watch their confidence and wow, I can do this. I can actually get up off the floor easier, or whatever it is. Right. Right. It all starts with, I mean, they come to you, they come to me, and that's when it begins. And then you just have these conversations with them.

SPEAKER_01 22:28

You got it. And one of the things that that we have been talking about at length on this show is not competing against the younger version of yourself or not competing with the person standing next to you in the group in the exercise class. It's just who you are now and becoming the best version of that at this point. Because everybody's on a different, different journey to their health.

Women’s Retreats And Redefining You

SPEAKER_00 22:54

That's a very good point. It is true. You can't compete to yourself when you were 25 years old. 100% agree. However, you can be the best. That that actually brings me to the women's wellness retreats that I that I created. And it's all the the content is all about redefining you. You are redefining you. Like who are you? Like now. Process then, however, you're moving forward. We're gonna redefine who you are in this moment. And then I put them through a bunch of different mind exercises and such, and exercise, but yeah, so that's another thing I created for women, which is really, really cool.

SPEAKER_01 23:35

And and those are done through the I do that at the Bay Club.

SPEAKER_00 23:38

Yeah, the bait club in Walnut Creek. And then I'm gonna venture out and go to different off-site properties. And then I've also been asked to go to some of their other locations, which is really exciting.

SPEAKER_01 23:54

That sounds like a great program.

SPEAKER_00 23:56

Yeah, thank you.

SPEAKER_01 23:57

And that's like a weekend type thing, a weekend retreat.

SPEAKER_00 23:59

Yeah, it's a weekend, yeah. It's a weekend right now. It's just usually like an all-day Saturday, Saturday evening into a Sunday morning.

SPEAKER_03 24:06

Yeah, it's really neat.

SPEAKER_00 24:08

Yeah, I've done four over here at the Walnut Creek location, and gonna do another one here soon in the spring. So spring and fall.

SPEAKER_01 24:16

Very cool, right?

SPEAKER_00 24:17

Yeah, it is.

March Push-Up Challenge And Small Wins

SPEAKER_01 24:19

I I saw something else you're doing in the month of March. Is what's called push push through March? Yes, which I loved because well, you you can elaborate on it, but it's it's fits my philosophy perfectly. It's just incremental improvement.

SPEAKER_00 24:38

Push through March. So it's all about push-up challenge. Okay, and so last week it was 10 push-ups a day. That's it, just 10. And I I said, Okay, they're doing against the wall, on your knees, on your feet, whichever. You know, I want you to feel accomplished. This week it's 15 push-ups a day. Okay, and then for my athletes out there, I said, Okay, we're gonna crank this up. You're gonna do last week, the first week, you're gonna do 10 push-ups, you know, throughout the day, three, so three sets, right? This week it's 58 push-ups a day, three sets, whether it's all at once or it's split, you know, between hours. Next week it's gonna be 20, then 25, and then we do burnout. You know, how many can you do? But it's building strength, it's another way to build strength.

SPEAKER_05 25:28

It is right, that's awesome. I love that.

SPEAKER_00 25:31

You gotta believe it though, first. You have to believe.

SPEAKER_05 25:34

You gotta believe. You hear that, people? You got to believe first.

SPEAKER_01 25:38

But it's amazing because when we had uh some people on that we coached, you know, we gave them very small challenges, things that we knew that they could do. We wanted them to feel that success and get in the habit of doing it. They did and they struggled a little bit at the start, but now we're seeing they're sending us daily updates. And you know, instead of three push-ups, it's I'm doing sets of five push-ups, and now it's eight push-ups. And you know, I I'm not walking 6,000 steps, I'm walking 10,000 steps. And you know, it's and they're doing it on their own. They're they're pushing it because they're feeling that success, they're feeling better about themselves, and they're they're just feeling healthier.

Knee Pain: Train Glutes And Core

SPEAKER_05 26:24

It reminds us of the power of just getting started, just start. If it's two two push-ups, it's all good, you know, and all of a sudden you you start doing 20, and it just builds from there.

SPEAKER_01 26:36

So I I did have a question from one of our listeners, wrote in and asked if they're starting to have knee problems due to arthritis or meniscus weakness. Do you have any suggestions on exercises that might be more specific to something like that that they could work on?

SPEAKER_00 26:56

Yes, here's the deal. So my method three program is working your glutes and core three times a week. Okay, upper body is two, if not more, but your glutes are so important to your joints. Obviously, aesthetically, it's great, right? To have nice glutes. However, you know, the science behind the science behind having strong glutes is incredible. I mean, it supports your joints, it supports your knees, it supports your lower back. I would highly recommend to work on strengthening glutes, such as hip thrusts, laying on your back, you're lifting and lowering your glutes, you know, eventually you do progressive overload, but start, you know, start small, start with no weight. You know, you're doing abduction work where you're holding a band and you're strengthening your outer hips and doing the sideway walks. That would be a second exercise. Deadlifts. So deadlifts would be, or you know, like, or Romanian deadlifts, RDLs. You've heard the word RDL.

SPEAKER_04 28:02

Right.

SPEAKER_00 28:02

I would say that that would be another, that would be like the third one, and that helps strengthen your lower back as well. But when you strengthen your your glutes, it does help support your knees.

SPEAKER_01 28:14

So that's interesting because none of those were specific to the knee, which is interesting. It's building up everything around it to support support that.

SPEAKER_00 28:24

Yeah.

unknown 28:25

Yeah.

SPEAKER_01 28:26

Exactly.

SPEAKER_00 28:27

I mean, I have traded in both my knees, but you know, I've been working my glutes and core, I've been doing serious, you know, progressive overload and much stronger. And my knees do not bother me much at all. So it's been great.

SPEAKER_05 28:44

Break down a little bit on progressive overload. What does that mean for the listeners that have never heard it and describe that?

Progressive Overload Explained

SPEAKER_00 28:51

Okay. So progressive overload is when you you're you're building strength in your body and you're doing it with weights. Like, for example, you start your hip thrust. Let's just say you're on the machine, the hip thrust machine, which is a bench that you lay on and then you put weight on it, and then you put the belt on, and then you lower your hips and lift up and squeeze your glutes. So over time, for example, my method three program is a six-week program. A lot of the women do it for 12 weeks. They sign up for another 12 or another six weeks because six weeks they're like, wow, I mean, I feel amazing, but I'm just getting the hang of this. I want to keep the momentum. But they're seeing, so what I do is I encourage them to put more weight on. So you put more weight on and you do lesser reps, or you can change the tempo. You can keep the same weight on and change the tempo, meaning you're gonna go down three counts, you're gonna go up three counts and hold for three counts. So that's another way that you can do it. Every week, you know, they they may stay at the same week for or the same weight for two weeks, it just all depends on where they are with their strength. And the same goes for you know, lap pull downs or or whatever exercise they're doing.

SPEAKER_05 30:10

And it's with weights, and okay, with weights, okay. And so at the the outcome is typically they they become stronger.

SPEAKER_00 30:20

Strength.

SPEAKER_05 30:20

Strength wise, okay.

SPEAKER_00 30:22

Strength and building bone density, and building bone density, yeah.

SPEAKER_05 30:25

Nice, yeah, very nice.

SPEAKER_01 30:28

Yeah, which is the bone density seems to be huge as they're heading into the fourth quarter.

SPEAKER_00 30:34

It's big time. Yeah, I highly recommend if even men to get a DEXA scan, it's called a DEXA scan. Yes, order one from your doctor, and that's what where that will show you those that information as far as your bones and how dense they are.

SPEAKER_05 30:52

Yeah, and you can get your body fat percentage too.

SPEAKER_00 30:55

Your body fat as well. Yeah, you're right.

Trends, Programs, And Habit Building

SPEAKER_01 30:58

What health trend that's you know, here or now what what's one that you think is overrated? Is there one out there that you just say, yeah, this this doesn't work?

SPEAKER_00 31:10

Is there one that's overrated? I just don't think I don't think it's necessary, yeah. I mean, to train like you trained when you were in your 20s, right? I mean, you I think you can push yourself so far, but don't just be smart about it. Even with the progressive overload, you know, you don't want to take it so far. We all will get to a certain point with strength. And it's always good to work, keep working and striving for that that next level, know your limitations.

SPEAKER_01 31:45

Yes, yes. Going back to, and I don't know if it would be a trend, but just all of the different programs out there Weight Watchers, Optivia, most of those work if you stick to it and fit. But the the issue where they're overrated is if there's no learning behind it and no habit building behind it, at some point you're going to come off of those programs and you need to be prepared. You need to have built habits up while you're doing that, and if and you're losing weight so that you don't just put it back on, that you, you know, you start exercising, you start moving your body. So I don't know if that would be an overrated trend, but I think it's it's a piece of any of those programs that has to be included in it.

Water, Macros, And Daily Basics

SPEAKER_00 32:33

Yeah, it's funny that you say that. Now, I have a I have an online program called it's a trans, it's called a transformation program, and I work with I have clients all over the country, but it's it is it's a habit building program. So we work a course of 12 weeks together, and it's all about habits. For example, I mean, something as simple as drinking water, you'd be surprised at how many people don't even have that habit, right? And they become dehydrated and all of a sudden they have kidney issues. So this is like a big deal. It's a big deal. Water, and so something as simple as drinking water, the first thing you do when you get up before you even touch your coffee, you know. So you know, the the habits, habits, like you said, that's what it's all about, is is habits, creating healthy habits as we age, even these simple things.

SPEAKER_01 33:29

It's funny because two of the people we coached were those are the first, those are the things that we put on their their plan was drinking water. One of them was drinking 16 to 24 ounces of water a day, and we said, You just can't do it, you've got to drink the water. So when they check in with us every night, they're telling us how many ounces of water they've had during the day. I mean, it's just so so critical. And we talked in one of the episodes about the macros, protein, fat, carbs, and that water could be the fourth macro, that it's that important. You just you have to have right, you're so right, you know. And I was talking to one of the guys, and I said, you know, if you look at water in anything like growing flowers or grass or anything, you don't give it water, they die. Yet we don't do it to our we don't use the water ourselves, right? You know, and it's the same thing, we're a living being and we're not watering it, we're not putting that putting that into it.

SPEAKER_00 34:34

It's essential, for life, right?

SPEAKER_05 34:39

Yep.

SPEAKER_00 34:39

Oh, yeah, it's funny. That's I'd say that's the biggest thing, biggest habit. Yep.

Change The Path To Change Results

SPEAKER_05 34:44

And it is surprising how many people don't, you know, might might get eight ounces. By the way, if you know, dehydration triggers hunger, so you may not even be hungry, you just may be thirsty and not even realize it. Hey, so and if I say to you, I read another quote of some from somebody says, if you want a different view, you have to take a different path. That was from your feed, and from your social media feed right there. Yeah, I love the I love the quote you'd be throwing down, man. So what break that unpack that a little bit. I mean, I I know what it what it's saying, but what does it mean to you?

SPEAKER_00 35:19

Well, what's the definition of insanity, right? Is doing something over and over and over again, right? And you're getting nowhere. It's the same kind of a thing. You have to you have to make a change in order to see success. Obviously, there's something that you're you're not doing, or you need yeah, you need to do in order to have success in your life. So you gotta change the plan.

SPEAKER_03 35:43

Yep.

SPEAKER_00 35:43

Gotta change the way you're eating in order to have better rest, or you have to learn how to manage your stress in order to be healthy, because stress can affect many different things, it can affect how you feel, it can affect your nervous system, you can cause illness in your body if you have stress, it can affect your gut health. So, to that quote, it's like you have to make a change, you have to go down a different avenue in order to get different results. Because if you're going down the same road, you're not going to get different results, you're gonna get the same results, right?

SPEAKER_05 36:23

Which reminds us of another quote if nothing changes, nothing changes.

SPEAKER_01 36:33

Look at you throwing out the quotes this week.

SPEAKER_05 36:35

I know what's going on. Well, uh, Ann inspired me, man. She's got a ton of them on her on her timeline, man. It's like this is just I love just going to your timeline just to get pumped up a little, and gets my mindset, okay, here we go.

SPEAKER_00 36:46

That's good to know. I'm glad I'm making that impact. That's awesome. Good.

Song Reflection And Confidence

SPEAKER_05 36:49

Yeah, no, absolutely. Hey, so we're gonna move to the uh portion of our podcast where Ted was very he loves music and he picks out a song before an episode that he thinks is going to embody what the episode was about. And so, and then after we hear a clip of the song, you and I will get to comment what what it sparked in our hearts and our minds, and then then we'll wrap up the podcast from there. So, Ted, go ahead and do your introduction to the song and then play the song.

SPEAKER_01 37:19

And yeah, well, this is this is an old one, but it actually, when I when I first thought about it, thought about you coming on, this song came to my mind, and I hadn't heard it in years. So I actually went and listened to it, and I might I'm going to play two verses because the second verse is even even more so. Like I said, it had a different meaning back then, but now with you building strong women, I I think it it fits perfectly with that woman here wrong in double those doom big doom.

SPEAKER_05 39:54

So Ted, where do you find these songs, man? Like they just pop into your head. Like that's that's us from back in the day, man. Come on, Ted.

SPEAKER_04 40:01

That is, yeah.

SPEAKER_05 40:03

But yes, I mean that song that sounded and that song was about you, man. Come on. That is a good one. Ted, you picked a good one.

SPEAKER_00 40:11

Yeah.

SPEAKER_01 40:12

I mean, you're you're building strong women, you've made uh muscles on women cool again.

SPEAKER_00 40:19

You know, the first word that comes to my mind when I hear that song, and it's been a long time, is confidence, confidence, and I think that when women do get strong physically, I it brings confidence in into their bodies. I think it's it's cool, it's really incredible.

How To Reach Ann And Closing CTA

SPEAKER_05 40:41

You know, and I would love to hear why what makes you so passionate about working with women in this season of their lives. And then after you answer that question, let us know how we how they can get a hold of you. You know, what are your social media feeds, your your contact information, whatever you want to share so people can reach out to you if they feel inspired and moved. So, what what drives that passion in you today, Ann?

SPEAKER_00 41:05

You know what? It it's funny you ask. I just organically have this passion to help women because I just know, like we all go through things in life, right? Nobody like my dad would used to say to me, Ann, nobody gets through life without carrying a cross. So it's how you carry it, it's how you process it. And it's it's um my passion for women. I mean, I've been through some things in my life and I've I've gotten through things, and I just know that a lot of women have as well that is unrelated to menopause in this stage of life.

SPEAKER_03 41:42

Right.

SPEAKER_00 41:42

However, it can make this stage of life even worse, you know, even more, it can make it harder. And I just with what I went through and how I took the time to work on myself to get to where I am now, I want to help those women do the same thing because I know how amazing it feels to have control over your own life and to have the confidence to move forward in aging. It's all related, it's all all the dots connect, but it's all related and it comes down to believing in yourself and loving yourself first. And so I just like I said, the way I process things in my life and what I did to get myself to where I am today, I wanna I wanna share that with women so that they can have a wonderful life in the second half of their life. It's like everything's just not all pretty all the time, right? However, it's how you process it, you can actually you can actually create something just wonderful, this experience at this stage of the game. So, yeah, it comes from personal growth, to be honest with you. Yeah, that's what my passion comes from.

SPEAKER_05 43:08

You know, before we got on the air earlier, I had mentioned a quote from Ed Milette that you are well equipped to coach the person you were a year ago, five years ago, ten years ago. And it sounds like that's what you're doing. You're taking all your experiences, the painful ones, the successful ones, you're packaging it all up and saying, Someone behind me is gonna go through this. Let me help them, let me hold their hand, right? Let me be that guide. And that's beautiful, that's a beautiful place to come from, man. Thank you. So if someone wanted to reach out to you and connect with you, what what's the best way or a couple best ways that they can do that?

SPEAKER_00 43:42

You know what? I have a website. Contact me. They fill out the form on my website, Body by Ann.

SPEAKER_03 43:49

Okay.

SPEAKER_00 43:49

Um my email's on there, and then I'm also on Facebook and and Instagram, just getting started on TikTok. And then Facebook, I have a private group called Muscle Meets Miss. Life for women, and there's all kinds of engaging, you know, questions, just starting to throw out virtual workouts and such, and just all kinds of support for women. So I'm really excited about what's to come. And there's gonna be new things to come that are free for people as well. So I'm excited about what what happens. So yeah, I'm on all that.

SPEAKER_05 44:23

All right. And is your uh Instagram handle the same as your Facebook name or is uh what is that? Is it different?

SPEAKER_00 44:29

You can find me as Ann Affinito, but I go by body by an on Instagram, and then you'll find me on Facebook under Ann Affinito. Yeah.

SPEAKER_05 44:37

Okay, very good. And then we'll website so I'll get I'll ask you to send me all that information. Well, I I can look up the Instagram and Facebook stuff, but we'll put those links in the show notes for the listeners. So if they want to just click right on that, make sure I get your website as well so that they can just click right on that from the show notes, they can get a hold of you nice and easy.

SPEAKER_00 44:56

Yeah.

SPEAKER_05 44:57

All right, well, you didn't disappoint. We're so glad you came on.

SPEAKER_00 45:01

Well, thank you so much. It was a pleasure. I'm honored to be on your on your program.

SPEAKER_05 45:05

Ted, anything else you want to say before we close it out? No, you got it. All right, then I'm just gonna close it out like I always do and say, God bless and peace out. If you like what you heard, be sure to subscribe, follow, share an episode. If you want to leave a comment, go to the show notes. There's a text link there. We will receive an anonymous text from you with any comments or suggestions. Thanks again for tuning in, and most importantly, keep on coming back.