EP 60 That is a Rap (Wrap)60 Episodes down. Its been fun. The wrap up of favourite episodes and key points from us opn the podcast journey, things to think about and remember when it comes to mens Health and supplements, whether its new, or you are an experienced athlete. We talk about testosterone, weight loss, exercise, starting to exercise, balanced diets and more. Bascially a bit of fun to to end the run year and the series.This information and related podcast should not be considered medical advice, but rather information for general advice as we do not know your individual detail, conditions or needs. Consult your doctor or a medical professional if needs be.HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).   Connect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter DisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 59 Exercise Reps, TTGR and Getting started, building up and your motivation - TalkRepsHow many reps when you exercise do what?TTGR - Structured all body exerciseA breakdown and routine that devliers in 2 weeks. Learn more.Getting startedStart small and keep going. How will you get motivated and motivate yourself.Living to 100 and more Learn about Blue Zones and watch the show. Posture. Get walking and more.LinksI lost 15kg in 10 weeksSummer BodyThis information and related podcast should not be considered medical advice, but rather information for general advice as we do not know your individual detail, conditions or needs. Consult your doctor or a medical professional if needs be.HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).   Connect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter DisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 58 PART 2 - Be your own Life and Leadership Coach with author Karen SteinPart 2 of our chat with Karen Stein, author of the award winning "Be Your Own Leadership Coach".Karen brings years of both formal training and experience in senior roles at Deloitte, to practical guide on how to be your own leadership coach. From identifying your strengths, values through to prupose and food for thought about what you maybe should be doing with your life and your impact on others. As we age I think many start to think about what's next, how we can give back or that final gig. This is a great resource to start not only thinking about, but also setting some direction. Thank you Karen for joining us.This is Part 2, Part 1 is live. Links below.LinksYou can find karen on LinkedIn HereWebsite, book  and downloadsHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).   Connect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitterDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 57 PART 1 - Be your own Life and Leadership Coach with author Karen SteinThis week we were lucky enough to have Karen Stein, author of the award winning "Be Your Own Leadership Coach" join us for an Old Bull health podcast.Karen brings years of both formal training and experience in senior roles at Deloitte, to practical guide on how to be your own leadership coach. From identifying your strengths, values through to prupose and food for thought about what you maybe should be doing with your life and your impact on others. As we age I think many start to think about what's next, how we can give back or that final gig. This is a great resource to start not only thinking about, but also setting some direction. Thank you Karen for joining us.This is Part 1, part 2 will follow next Monday. Links below.LinksYou can find karen on LinkedIn HereWebsite, book  and downloadsHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).   Connect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter DisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 56 Deciphering vitamin and mineral supplement intakesUL probably the most important.The highest average daily nutrient intake level likely to pose no adverse health effects to almost all individuals in the general population. As intake increases above the UL, the potential risk of adverse effects increases.EAR Estimated Average Requirement A daily nutrient level estimated to meet the requirements of half the healthy individuals in a particular life stage and gender group. Usually, the lowest numberRDI Recommended Dietary or Daily IntakeThe average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97–98 per cent) healthy individuals in a particular life stage and gender group. Beware: Input include variables such as sex, weight, height, medical conditions, lifestyle, diet and existing medication. This information and related podcast should not be considered medical advice, but rather information for general advice as we do not know your individual detail, conditions or needs. Consult your doctor or a medical professional if needs be.LinksFunctional MedicineVitamin DMagnesiumZincVitamin CVitamin AVitamin EVitamin KHarvard Nutrition SourceEatforhealth.gov.auHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com).   Connect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter DisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 55 If you use Vitamins & Minerals you should listen to this.Many of us use vitamins & minerals and related supplements everyday. Not everyone understands how these are regulated, where they come from, and if they are registered Australian products. And yet many of us we put these into our body, everyday. This podcast is about understanding who regulates the Australian market, why, requirements, and what you should look for in the product packaging to check if it is a registered Australian product, and why this is important.  HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 54 What is a balanced diet?How many times have you heard the term "balanced diet", or "you can never replace a balanced diet". But what is this so called balanced diet? Just about every pack of vitamins says "should not replace a balanced diet". The NHS in the UK and the Department of Health & Aging both have a view on what a balanced diet is, including calculators for age and sex, and what foods you should be avoiding. Listen to find out more.LinksNHS UKHealth Gov AUBalanced Diet calculatorHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Beating Burnout Finding Balance - PART IIWith the author and coach Melo Colarco.You have listened to Part I, now part II is available with Melo, talking about burnout, stress and how to reach your full potential. Melo combines science, practical knowledge and mindfulness techniques with these life lessons he learned as he cycled and trekked his way around the world. Melo truly believes that everybody can live a life full of passion and potential (without burning out) and he is on a mission to empower as many people as possible to achieve this through his programs, workshops and 1:1 coaching. As a certified mindfulness and performance coach, Melo has the unique ability to bring the best out of the people, and the companies, he works with. His results-based work is grounded in neuroscience, mindfulness, human behaviour, and other unique tools to help find self-awareness, clarity, focus and ultimately success.Links:FREE SAMPLE CHAPTER- https://www.melocalarco.com/the-bookFREE MEDITATIONS on INSIGHT TIMER- http://insig.ht/mindfulmoovesLINKED IN-  https://www.linkedin.com/in/melo-calarco-09354635/HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Everyone: who values their physical and mental healthwho wants to improve their physical and mental healthwho want to be more interesting at dinner?Please can youListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

Beating Burnout Finding BalanceWith the author and coach Melo Colarco.Donny and I were fortunate enough to have Melo join us for 2 podcasts to talk about burnout, stress and how to reach your full potential, as well as Melo sharing some truly amazing experiences from around the world, from gorillas and handling drunk soldiers, through to living in monasteries with no talking. Great listening, and even better practical tips and advice gleaned from these experiences. Melo combines science, practical knowledge and mindfulness techniques with these life lessons he learned as he cycled and trekked his way around the world. Melo truly believes that everybody can live a life full of passion and potential (without burning out) and he is on a mission to empower as many people as possible to achieve this through his programs, workshops and 1:1 coaching. As a certified mindfulness and performance coach, Melo has the unique ability to bring the best out of the people, and the companies, he works with. His results-based work is grounded in neuroscience, mindfulness, human behaviour, and other unique tools to help find self-awareness, clarity, focus and ultimately success.You can find the link to a free chapter to get you started below.Links:FREE SAMPLE CHAPTER- https://www.melocalarco.com/the-bookFREE MEDITATIONS on INSIGHT TIMER- http://insig.ht/mindfulmooves LINKED IN-  https://www.linkedin.com/in/melo-calarco-09354635/HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinner?Please can youListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

EP 51 Nutrient deficiencies and shortagesWould you put junk in your fuel tank? Why would you put it into your body? Most of us do not eat enough vegetables or fruit. What are we short of, and how can or should we change our ways and thinking to eat a balanced diet? Hear more about how professional athletes do it. a must listen for anyone concerned about their diet and well being. LinksOregon State University - adequaciesMen's Health - nutrientsNurtient deficiencies explainedHarvard Health - VitaminsOur World Data - micrnutrient deficiencyStatista - Diet and nutrition in AustaliaHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 50 Sleep less, have smaller testicles!Sleep should be your superpower. Men who sleep 5 hours per night have smaller testicles than those who sleep 7 hours a night. Also, they have the testosterone of someone 10 years older. You need sleep to hit the save button both before and after learning. Sleep prepares the brain to soak up knowledge. Without sleep, it is harder to absorb new memories. The impact on cognitive ability was 40%.Find out more about these impacts, what you can do about it, how it can impact your testosterone, and key sleep hygiene facts.LinksMatt Walker videoSleep hacks Impact of sleep restrictionHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 49 Stop worrying about money - Part IIThat is the title of Jacqui Clarke's new book. This is the second of 2 parts of our podcast "Stop worrying about Money" with Jacqui. Donny and I talk to her not only about her book, but also about money, and share some practical tips and steps to help get you thinking about and managing your money, and how to avoid some of the traps that are trying to get you to spend more money. Also, the management of kids and money, and teaching them money habits and lessons, as well as financial infidelity and financial abuse, all of which are included in the book. Scary in places. The book starts with getting your house in order, which I think many of us avoid, through to dealing with worry and planning for the future. A great read and a great listen for anyone of any age.Jacqui has 30 years of experience, of which 20 were spent with Deloitte in Australia, and is a co-founder of Maxima Private, a boutique accounting and advisory firm.Links:Jacqui Clarke - Stop worrying about money bookAmazon HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinner?Please can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

Stop worrying about money That is the title of Jacqui Clarke's new book. Donny and I talk to her not only about her book, but also about money, and share some practical tips and steps to help get you thinking about and managing your money, all of which are included in the book. Finances can be a significant source of anxiety, create issues within relationships, and be a cause of stress. Putting money in perspective, working toward joint and shared goals, (whether as a couple or single parent) is key, and her book brings insights and practical strategies to help YOU stop worrying about money.  The book starts with getting your house in order, which I think many of us avoid, through to dealing with worry and planning for the future. A great read and a great listen for anyone of any age. Jacqui has 30 years of experience, of which 20 were spent with Deloitte in Australia, and is a co-founder of Maxima Private, a boutique accounting and advisory firm.Links:Jacqui Clarke - Stop worrying about money bookAmazon HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles.  Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinner?Please can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be financial advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health or finance professional before starting or changing your life.

Stress & Cognition FormulaAfter a long journey, we are launching our latest formula in the next couple of weeks called Stress & Cognition Formula. In this podcast we talk about it, what a nootropic is, and why we are excited about it.HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 46 Intro to Online dating and the difference between new and "older" relationshipsFound yourself single, fifty + and working out how to date? Facts, learnings, and poor humor as an introduction to the world of online dating, and the weird and wonderful out there, from hook-up sites to doms, to those serious sites for people serious about dating as they age gracefully.  Donny is clearly not very experienced here I will just say. A good thing I might add.Learn from a survey on sex at 50+ years and the differences between new and "older" relationships when it comes to sex and other behavior. No further comment!Links:Red Flags when dating over 50Sex at 50+: What's normal?HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 45. 14 Seal Team Sayings - Simple, clear, use them in the office, or at home...14 Seal Team sayings you can use in the office or at home to motivate your teenagers and get things done. Just kidding, or are we? Seal Teams are the US Navy's primary special operations force. SEAL stands for Sea, Air, and Land. There are also a number of TV shows about the Seals. Watch 1 Seal Team show, and suddenly their sayings are finding a way onto your social media. Imagine that. Anyway, I have tested some of them at home with my teenagers and they work. sometimes. Not that we run a military base at home. But they are clear, and focused, and you can imagine in a stressful situation being easy to grasp and remember. Increasingly they are being used in corporate environments to create focus and direction. What do you think?  HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 44. Pushups are the best. 5 good reasons whyNo equipment requiredLittle to no training is requiredCan do them just about anywhereJust as good as BenchpressDo enough and you will look awesomeTalking about the humble and often hated push-up. Fall in love again, but don’t get hurt in this relationship. Watch those shoulders, ease into it.We are also talking about the recent and annual Push Up Challenge which entails learning more about men's mental health and doing 3,144 push-ups in 23 days.We also cover pushup form and how to do a pushup, with pride. and what you can expect if you did 100 pushups a day for 30 days.LinksThe Push-Up ChallengePush up form100 pushups a day for 30 days - Built with ScienceHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Episode 43 Young Bull Old Bull Do you need to change what you do as you get older? Can you avoid it?If you are male, over 45, or 50 this is a must listen. As they say, it's all fun and games in your fifties, on top of your career, earnings capacity, social life, and friends. Food and alcohol, social gatherings, and then bang! Are you thinking about this stuff now to manage and protect your quality of life later?Muscle tissues do change with age. There is an involuntary loss of muscle mass of 3-8% a year after 30. Greater after 60. This can drive disability and frailty, falls, etc. accompanied by a progressive increase in fat mass and increase in insulin resistance. Bone density can decrease, and joint stiffness increases. How does this impact training?At the cellular level, age-related changes include a reduction in muscle cell number, muscle twitch time and twitch force, and sarcoplasmic reticulum volume. Sarcomere spacing can become disorganized, the membrane of the muscle is less excitable, and there is a significant increase in fat accumulation within and around the muscle cells. Biochemical and metabolic changes also occur in muscle with aging. Mitochondrial DNA deletion mutations after oxidative damage and reduced mitochondrial protein synthesis. These contribute to the overall physical fitness capacity of the elderly and are an important component of the reduction of around 30% in the ability to utilize oxygen during exercise (i.e. VO2max).Exercise training and proper nutrition can have dramatic effects on muscle mass and strength, but what exercises should you try to avoid after 50? What exercises should you encourage, and what should you avoid? What precautions should you take? LINKSMuscle tissue changes with agingExercise to avoid after 50Can you walk away from Father TimeHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Please can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

EP 42 Over 30? How about 50? Top 10 things to think about.Things start to change over 30 years old. What about 50? What should over fifties start to think about when it comes to their mental and physcial health? What does that actually mean? Do you want a longer, healthier life, a better quality of life? You need to start thinking about stuff now. There are a lot of people with a lot to say on choices and good choices you can make over fifty. Turns out Donny and Jem are over fifty and some personal experience on the matter and learnings. Donny as a coach has great thoughts on this. Find out more on what you should be thinking abouit considering if you are over 50.Links:Smashing fifty - 17 essential actions for middle aged menUSAToday - Turning 50? 7 things to think aboutThere are plenty more, just google them.HostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.

Ep 41. What does it mean to be FIT?We talk about it. We all know the word, but what does it actually mean?  Why should you care?Definition 1Fitness includes the following essentials:ComponentsFlexibilityCardiorespiratory fitnessMuscular enduranceMuscular strength, and body composition.Definition 2“One's ability to execute daily activities with optimal performance, endurance, and strength with the management of disease, fatigue, and stress and reduced sedentary behavior.” This description goes beyond being able to run quickly or lift heavy weights.Why is this important?Helps improve cardiorespiratory fitness, build stronger bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing unwanted health conditionsWe also cover max heart rate, intensity, and heart rate management and how this ties back to your fitness. Links:Cardiac Output - NCBIWhy does your heart rate increase during exercise?Exercise intensity - MayoclinicHostsJem Bolt and Donny Singe talk about the "big" issues, in their Short, Sharp, and Fit podcast. Sponsored by Old Bull Health. (www.oldbullhealth.com) Jem is the Founder of Old Bull Health, an Ironman, and worked in senior roles in corporate most of his life. Donny brings years of professional experience and anecdotes from 32 years of elite performance coaching and 20 years in the NRL with the Sea Eagles. This combination brings an entertaining and at times challenging mix of laughs and facts that could make you more interesting at dinner, but hopefully and most importantly will leave you with some key takeaways to think about, and support your health and well-being journey, whatever that may be. Who should ideally listen?Men: who value their physical and mental healthwho want to improve their physical and mental healthwho are generally nice blokeswho want to be more interesting at dinnerHow are we trying to help?Laughter is great medicine, we hope we can make your face at least crease a smileWe can be hard on ourselves, especially as we get older. You are not alone.Simple and clear learnings and actions to support better health and fitness outcomesPlease can you:ListenActionSubscribeShareConnect & ShareSend us questions or suggest topics - ContactInstagramFacebookLinkedInTwitter We are trying to reach more men and would appreciate your support. If you enjoyed listening, please SUBSCRIBE and/ or SHARE on your favorite podcast platform or share on a WhatsApp group you think would benefit.Thank youJem & DonnyDisclaimerThe contents of these podcasts and notes are intended to bring awareness to listeners of certain information of a general nature, to be entertaining, and are not intended in any way to be advice or recommendations. Every individual and their needs are different, as such the podcasts, opinions, and information shared therein should not be considered health advice or recommendations of any nature. Please consult a health professional before starting or changing a diet or exercise. Listen at your own risk.