Got a question or feedback? Send me a text!Willpower is the ability to delay gratification and resist short-term temptations in order to meet long-term goals. In this conversation, Aaron Shaw discusses the importance of willpower in living a healthy life and making healthy decisions. He shares his personal struggle with willpower and how he overcame it to achieve his fitness goals. He also explores the neuroscience behind willpower and provides actionable steps to strengthen it. The key takeaway is that developing willpower can lead to improved physical fitness, better nutrition, healthier habits, and a longer and more vibrant life.Keywords:willpower, delay gratification, resist temptation, healthy decisions, neuroscience, strengthen, fitness goals, physical fitness, nutrition, healthier habits, longer lifeTakeaways:Willpower is essential for living a healthy life and making healthy decisions.Developing willpower can lead to improved physical fitness, better nutrition, and healthier habits.The anterior mid-cingulate cortex (AMC) is the part of the brain related to willpower.Pushing through discomfort and doing hard things can strengthen the willpower center of the brain.Breaking down challenging tasks into smaller, manageable steps can help develop willpower.Taking action and doing something hard is the first step in building willpower.Sound Bites"Willpower is the ability to delay gratification, to resist short-term temptations in order for us to meet long-term goals.""We need to have consistent willpower in order to live a healthy life and make healthy decisions.""I wish I had the capacity, the emotional capacity to do. I wish I had this emotional fortitude, this willpower to do the things that I know I should do."Chapters00:00 Introduction: The Importance of Willpower01:49 The Anterior Mid-Singulate Cortex and Willpower07:04 Overcoming Resistance and Building Willpower16:04 Taking Action to Strengthen Willpower21:37 The Benefits of Developing WillpowerHealthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Full disclosure - I deal with stress and anxiety.  We all do to some degree. In this episode I break down not only how our body activates our stress system, but also how we can use 3 tactics to reduce our stress.Video Episode HereTakeaways:Stress and anxiety can have a significant impact on healthspan.Understanding the difference between stress and anxiety is crucial.Three tools to manage stress are explored.Controlling stress is essential for overall well-being and extending healthspan.Keywords:stress, anxiety, healthspan, physiological responses, mental perspective, journaling, exercise, tools, well-beingHealthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!ChaptersIntroductionThe Importance of Strength for HealthspanCauses and Impact of WeaknessMisconceptions About Strength Training (YOGA is NOT strength training!)Benefits of Strength TrainingUnderstanding Overload in Strength TrainingActivities That Are Not Strength TrainingExercise Assignment: Bicep CurlsThe Importance of Overloading MusclesConclusion and Call to ActionVideo of Episode HereIn this conversation, Aaron Shaw discusses the importance of strength training for extending healthspan. He explains that strength training is necessary to avoid or delay disability and maintain independence. Weakness is a disability, and many medical conditions can lead to weakness. TakeawaysStrength training is crucial for extending healthspan and maintaining independence.Weakness is a disability, and many medical conditions can lead to weakness.Strength training reduces the risk of frailty, falls, bone loss, and chronic conditions.It improves mood, cognitive function, and overall psychological well-being.Strength training can prevent or delay cognitive decline and Alzheimer's disease.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Video of Interview HereDeb Armstrong, an Olympic gold medalist and influencer in the skiing community, joins Aaron Shaw on his podcast to discuss healthspan, balancing the demands of life, and staying motivated to take care of oneself. Deb shares insights into her athletic career and the changes she has witnessed in alpine skiing over the years. She emphasizes the importance of cultivating healthy habits, such as eating real food and getting enough sleep, and offers advice on making positive changes in one's life. Deb Armstrong emphasizes the importance of incremental lifestyle changes and setting goals to stay motivated. She encourages people to focus on the process rather than the end result, taking things one step at a time. Aaron Shaw adds that it's important to be realistic and appreciate that big achievements are accomplished one small step at a time. They discuss the significance of being mindful and intentional in daily activities, such as walking with proper form and paying attention to the body's needs. Deb shares her commitment to increasing mobility and aging gracefully, setting herself up for a strong ski career and quality time with her son. They conclude by suggesting that listeners take a walk after dinner as a simple and effective way to improve health.TakeawaysDeb Armstrong is an Olympic gold medalist and influencer in the skiing community.She discusses healthspan, balancing the demands of life, and staying motivated to take care of oneself.Deb shares insights into her athletic career and the changes she has witnessed in alpine skiing.She emphasizes the importance of cultivating healthy habits, such as eating real food and getting enough sleep.Deb offers advice on making positive changes in one's life and staying motivated. Make incremental lifestyle changes and set goals to stay motivated.Focus on the process rather than the end result.Be realistic and appreciate that big achievements are accomplished one small step at a time.Be mindful and intentional in daily activities.Increase mobility and age gracefully.Take a walk after dinner to improve health.Aaron's day 1 ski lesson is here at Ski Strong and lesson 2 is here.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!My mission is to impact the healthspan of 1 million people. One-at-a-time...Healthspan Coaching Services Available HereSummaryAaron Shaw shares his journey towards a health-focused lifestyle and his mission to impact the health span of a million people. He discusses his personal experiences with injuries and his passion for maximizing health span. Aaron highlights five key highlights of his life, including his education, cycling career, occupational therapy career, entrepreneurship, and his current coaching practice. He emphasizes the importance of discipline, facing challenges head-on, and being uncomfortable in order to achieve personal growth. Aaron also shares his current health and fitness routine and his goals for the future.TakeawaysHealth should be a priority in our lives as it directly impacts our quality of life and the number of years we live.Facing challenges head-on and being uncomfortable can lead to personal growth and success.Discipline and hard work are key factors in achieving goals and overcoming obstacles.Cycling has been a significant part of Aaron's life and has taught him valuable lessons about community and endurance.Aaron's career as an occupational therapist and certified hand therapist has allowed him to develop his clinical and professional skills.As an entrepreneur, Aaron has learned the importance of having a long-term outlook and the patience required to accomplish big goals.Aaron's coaching practice focuses on helping individuals improve their health, fitness, and overall well-being.Aaron's current health and fitness routine includes strength training and cycling, and his goal is to impact the health span of a million people.Listeners can reach out to Aaron for coaching services or to share comments, questions, and topic ideas for the podcast.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Welcome to our podcast! Video of Episode HereIn this episode, we delve into the pivotal role of technology, particularly wearable devices, in enhancing healthspan. Join me as I underscore how technology empowers us with valuable insights to make informed decisions about our well-being. I tackle the resistance to wearable tech, shedding light on the myriad benefits it offers. We'll explore how wearables aid in monitoring sleep patterns and how the data gathered can revolutionize our approach to health. As we wrap up, I emphasize the significance of simplifying health and fitness information and urge you to take proactive steps by leveraging wearable devices. Don't forget to share this podcast with others—it's time to embark on a journey towards healthier living together!TakeawaysTechnology, particularly wearable devices, plays a crucial role in improving healthspan by providing information to make informed decisions about healthcare.Wearable technology, as an example, can track sleep patterns and provide insights into sleep quality, which is essential for overall health and cognitive function.Collecting data through wearable devices empowers individuals to make changes in their habits and behaviors to slow down the aging process and improve healthspan.Please share this episode with someone you love.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!In this conversation, Aaron Shaw discusses the importance of starting a resistance training program without getting injured. He emphasizes the need for a preparatory phase or an injury prevention phase to minimize the risk of injury. Aaron explains the different training phases, including the assessment phase, preparatory phase, hypertrophy phase, strength phase, and endurance phase. He provides specific exercises and sets/repetitions for the preparatory phase and highlights the importance of proper form and gradual progression. Aaron emphasizes the need to prioritize injury prevention and gradually increase the demands on the body to avoid setbacks.TakeawaysStarting a resistance training program without getting injured requires a preparatory phase or an injury prevention phase.The preparatory phase involves gradually increasing the demands on the muscles, tendons, and nervous system to minimize the risk of injury.Proper form and technique are crucial during the preparatory phase to ensure coordination and prevent compensatory movements.The preparatory phase helps the tendons adapt to heavier loads and allows the nervous system to coordinate movements better.The preparatory phase should include exercises such as leg press, dumbbell shoulder press, Romanian deadlift, and lat pulldown.Medium resistance, two to three sets of 10 to 12 repetitions, and good form are recommended during the preparatory phase.Following a well-established exercise regime that includes different training phases can lead to improved health span and longevity.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!This episode includes one action item you start today to extend your healthspan!Heart rate variability (HRV) is a number that can be measured using wearable devices and indicates the body's ability to fight off illness, function of the nervous system, cardiovascular health, and readiness for athletic activities. In this episode:The Significance of Heart Rate VariabilityThe Relationship Between HRV and Resilience to StressSeven Tips to Improve Heart Rate VariabilityThank you for listening!Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!One action item you can start today to extend your healthspan!Video of Episode HereIn this podcast episode, Aaron Shaw discusses the challenges of losing weight and introduces a new approach to weight loss that focuses on building muscle. He highlights the epidemic of overweight and obesity in the US and the negative consequences for health and longevity. Aaron emphasizes the failure of diets and the importance of muscle in burning fat and improving overall health. He provides a four-exercise routine that can help develop muscle and increase metabolism. Aaron explains the dosing and effort level for each exercise and outlines a three-day cycle of strength training, cardio, and rest.  Focus on muscle and avoid fad diets.Episode Highlights:-Overweight and obesity are prevalent in the US and have negative health consequences.-Diets often fail to produce long-term weight loss.-Building muscle is essential for burning fat and improving overall health.-A four-exercise routine can help develop muscle and increase metabolism.-The dosing and effort level of exercises are important for optimal results.-A three-day cycle of strength training, cardio, and rest can be effective for weight loss.-Nutrition plays a role in weight loss, but it is secondary to muscle development.-Avoiding fad diets and focusing on sustainable habits is key to long-term success.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!This conversation is about healthspan, the length of time within our lifespan that we are healthy and vibrant. The host, Aaron Shaw, emphasizes the importance of making decisions today that will provide us with the health and durability to actively participate in life for as long as possible. The exercise discussed in the podcast is to clarify the destination of our own healthspan by clearly defining what a successful healthspan looks like for us personally. The goal is to make decisions today that keep us on the path to our specific healthspan goals.Takeaways:Healthspan is the length of time within our lifespan that we are healthy and vibrant.Making decisions today that support our healthspan is crucial.The exercise is to clarify the destination of our own healthspan by defining specific goals.Our path to a robust healthspan should be unique to us.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds

Got a question or feedback? Send me a text!Welcome to HealthSpan Digest. If your health has taken a backseat to all the other demands of life, then this weekly podcast is for you. No fads, no magic pills, just real talk about how to live not just longer, but better. Join me as I break down the essentials of improving your nutrition, strength, stamina, sleep, and healthy habits. From exercises to prevent injury, to improving our durability and vitality as we age, I've got you covered.My name is Aaron Shaw and in this podcast, I take my nearly 30 years of experience in the rehabilitation and fitness industries to provide you with one step actions you can start today to extend your health span. Each episode will be 20 to 30 minutes long. It will include an occasional special guest who will share their experiences and tips to living a more vibrant life. In addition to translating health science into brief and simple terms, I'll share the strategies that keep me and my coaching clients on the path to a long health span. So if you're searching for practical advice, you've come to the right place. Subscribe now and embark on this journey with me. We're in this together. Thank you in advance for checking out HealthSpan Digest.Healthspan coaching consultations, programs, speaker inquiriesMonthly Healthspan PhysioCoaching Newsletter Sign-upHealthspan YouTube Channel / Video EpisodesStrava (see Aaron's training profile)Healthspan Digest Facebook GroupMusic by QubeSounds