2Inspire Health & Fitness Magazine #46

How to Build a Sustainable Fitness Routine if You’re a Man in Your 40s - pg. 3

Tackling Age-Related Changes in the Body Through Fitness for Men in their Forties - pg. 6

Talking Leadership and Honesty with Superhuman Fathers Founder Kyle Carnohan - pg. 10

The Top Outdoor Activities for Men in Their Forties to Stay Active - pg. 16

The Importance of Resistance Training for Men in Their Forties - pg. 19

Maximizing Cardiovascular Health for Men in Their Forties - pg. 22

As you enter your 40s, your body undergoes many changes, making it all the more important to maintain a healthy and active lifestyle. But building a sustainable fitness routine that fits your lifestyles and needs can be difficult. A balance can be achieved if you set realistic goals, find activities you enjoy, and prioritize rest and recovery.

Set Realistic Goals:

When building a sustainable fitness routine, it’s important to set realistic goals. It means understanding what you want to achieve and setting an achievable and challenging schedule. Breaking big goals into smaller, more manageable steps is key to staying motivated and on track.

Find Activities You Enjoy:

One of the keys to building a sustainable fitness routine is finding activities you enjoy. Whether it’s hiking, swimming, or exercising, finding a physical activity you enjoy can help make

exercise a habit rather than a chore. It’s also important to try new activities to keep your daily life fresh and engaging.

Prioritize Recovery:

As we age, rest becomes more and more important to prevent injury and maintain overall health. Prioritizing recovery means taking rest days, getting enough sleep, and incorporating activities like yoga and stretching into your daily routine. It’s also important to listen to your body and adjust your routine as needed.

Make Your Fitness a Routine Activity:

Making fitness a habit means incorporating it into your daily routine. This means scheduling your workouts at the same time every day or finding ways to stay active throughout the day, such as working out. For example, take

the stairs instead of the elevator. By making fitness a habit, you are more likely to stick with it and make it a regular part of your lifestyle.

Stay Motivated and Accountable:

By staying motivated and accountable, you can continue your fitness routine even on days when you don’t particularly feel like exercising. This means finding exercise partners, joining fitness classes, and tracking your progress via apps and journals. It’s also important to celebrate your successes and stay positive in the face of setbacks.

Building a sustainable fitness routine in your 40s involves setting realistic goals, finding activities you enjoy, prioritizing recovery, making fitness a habit, and staying motivated and accountable. you have to do it in combination. By adopting a balanced and holistic approach, men in their 40s can maintain a healthy, active lifestyle that supports their overall health and well-being.

Welcome to INSANITY, lose your mind, crush your workouts, repeat! Welcome to INSANITY, lose your mind, crush your workouts, repeat!

Tackling Age-Related Changes in the Body Through Fitness for Men in their Forties

As men age, they experience many changes that can affect their overall health and wellbeing. However, a regular exercise and fitness routine can help men in their 40s stay fit, improve their body composition, and reduce the risk of chronic disease.

Effects of Age on Metabolism:

As a man reaches his 40s, his metabolism slows down and it can be

difficult to lose weight and maintain muscle mass. However, regular exercise and strength training can help boost metabolism and maintain a healthy weight. Additionally, men in their forties should pay attention to nutritional intake and focus on eating a balanced diet to support energy needs.

Maintaining muscle mass with exercise:

Another age-related change experienced by

men in their 40s is loss of muscle mass, which can affect overall strength and mobility. Strength training helps maintain and increase muscle mass. Additionally, highintensity interval training (HIIT) can help maintain cardiovascular health and support overall fitness.

Role of Exercise in Supporting Bone Density:

Also, men lose bone density as they age, which

can increase the risk of osteoporosis and fractures. Regular weight-bearing exercise, such as running, jumping, and weightlifting, helps maintain and even increase bone density. Additionally, men in their 40s should be aware of their calcium and vitamin D intake to support bone health.

Developing Fitness Routines Considering Age-Related Changes:

To counteract the body’s age-related changes, men in their 40s should develop a fitness routine that combines strength, cardio, and flexibility training. It also helps to work with trainers and fitness professionals to create personalized plans that address individual health concerns and goals. Age-related changes in the body can affect overall health and wellbeing, especially in a man in his 40s. However, a regular exercise and fitness routine can help cope with these changes and support overall health. Men can maintain muscle mass, increase metabolism, support bone density and reduce the risk of chronic disease. It’s never too late to start

exercising. By prioritizing fitness, men can enjoy a healthier, more active lifestyle as they age.

Managing Stress

Through Exercise for Men in Their Forties

Stress is common for many men in their 40s trying to balance work, home and personal life. Chronic stress can negatively impact physical and mental health and increase the risk of chronic disease, depression, and anxiety. However, regular exercise can help manage stress and improve overall health, and prove to be an effective way to promote health and well-being.

Relationship between exercise and stress reduction:

Exercise has been shown to have a powerful effect on reducing stress by promoting the release of endorphins and other feelgood neurotransmitters. It helps regulate cortisol levels. Regular exercise can also help improve sleep quality, which can have a positive impact on overall stress levels.

Types of stress management exercises:

There are many different

types of exercises that are effective in managing stress. Aerobic exercise, such as running, cycling, and swimming, has been shown to be particularly effective in reducing stress. However, other forms of exercise such as yoga, Pilates, and weightlifting are also beneficial for stress management.

Tips for incorporating exercise into a busy schedule:

Men in their 40s have busy schedules and it can be difficult to find time to exercise. But even a little exercise can have a positive impact on your stress levels. Some tips for incorporating exercise into a busy schedule include:

• Schedule exercise with a calendar

• Seeking a training partner for motivation and accountability

• Training broken up into smaller sessions throughout the day

• Choice of activities to do at home or work

Other stress management strategies:

Besides exercise, there are many strategies men

in their 40s can use to manage stress. This may include mindfulness practices such as meditation and deep breathing, as well as therapy and counseling. It can also help to make changes in ones daily routine, such as: prioritize sleep, cut back on

caffeine, and take breaks throughout the day.

Stress is a common experience for many men in their 40s, but regular exercise is a powerful way to manage stress and promote overall health and well-being. Incorporating cardio,

weight training, or other physical activity into their daily routine can help men reduce stress and improve their overall health. It’s also important to make time for self-care and stress management strategies outside of exercise to promote a healthy and balanced lifestyle.

ADVERTISE WITH US

Become the leader of your own “wolfpack,” by amplifying your efforts & letting your voice be heard coast to coast. From fitness enthusiasts to professional bodybuilders, 2Inspire Nutrition Magazine is packed full of stories, tips, tricks & ways to start your legacy.

IMMUNITY BOOSTER IMMUNITY BOOSTER

• BOOST IN IMMUNE HEALTH

• PROMOTION OF ENERGY LEVELS

• BOOST IN BRAIN HEALTH SUPPORT

• INCREASE IN COMBAT OF FREE RADICALS WITH THE ANTIOXIDANT-RICH BLEND

Talking Leadership and Honesty with Superhuman Fathers Founder Kyle Carnohan

A couple of years ago, I was fortunate enough to meet this month’s special guest, Kyle Carnohan. The founder of Superhuman Fathers, Kyle has a great message and unmatched authenticity that has catapulted his popularity in recent years. During our talk, Kyle talks about fitness and discipline and how his spirituality has helped in handling business and personal relationships.

Dennis Postema: Let’s talk a little bit about your past and how you founded Superhuman Fathers.

Kyle Carnohan: This was an organic thing. There was no plan—it was all heart. It all happened because it was supposed to, and I’m really starting to see that now. Looking all the way back to 2008, I worked at a bank and—financially—I just got absolutely

massacred. The rug was pulled out from under me and I lost everything.

We tasted absolute defeat. We had to move in with my wife’s parents. Then I decided to be a fireman. I was not jacked. I wasn’t into fitness. I had a dad bod. I was afraid, but in the firehouse, I found myself. I found fitness and nutrition.

Ultimately, I found my

confidence through that, and I thought this was interesting. I literally changed how my brain worked through changing my body. That discipline started to really affect how I showed up in my home with my wife and kids. I started to realize I had control over my life.

At that point, I was surrounded by all these firemen that I really looked up to, yet they were struggling massively in their marriages and with alcohol. As they got older, they’d let their bodies go. They started to see what I was doing and how I was transforming and began asking me for help. The same guys who busted my balls for years and bullied the fuck out of me were now asking me how I juggled it all.

The day my daughter was born, I had this feeling like, “Man, I need to be better for her.” I don’t know what that means, but I kept seeing Wes Watson’s transformations and it made me want to chisel out a little bit. I did his lowend program and realized I was meant for more.

It wasn’t until I was about 40 that I hired Ryan Moran at Capitalism.com to build a product business, started a supplement company and learned about marketing, how to build funnels, and how to build audiences. One day I went to Cap Con and listened to a guy named AJ Patel talk about how after he sold his company, he went into a deep depression. I found that very interesting. Then he talked about a coach that he worked with who pulled him out of the darkness, breathed life and light back into him, and lit him on fire. At that moment, I broke into tears. I was so emotional, and I was like, “What is this?”

Looking back, I know it was literally the voice of God saying, “You don’t want to be AJ, you want

to be his coach. You want to coach men at this level who don’t understand or see.” A year and a half later, Ryan Moran called me and asked for help. I coached him and helped light him back on fire. Then last week, I spoke at his event as the keynote.

Dennis: How do you feel about the organic way this was able to transpire?

Kyle: It blows my mind because I still not have fully accepted who the fuck I am. I still have massive self-doubt, so it’s such a gift when someone actually moves based on what I suggest. There’s so much chatter in my head, the voices are so loud saying, “You’re a fake. Who do you think you are? You’re going to fail.”

I got a message from one of my guys this morning. When I met him, he was 100 pounds overweight and living in a crack house. I worked with him for a year and now he’s got a million dollars in his bank account, lost 70 pounds, and his entire

heart has transformed. He starts saying, “I hear God now.” And I’m like, “Do you have any idea the gift that you give me when you send me these messages?” Because today I’m on fucking fire, I see it. Tomorrow, I might forget.

Dennis: People get imposter syndrome all the time—your clients must too. What advice would you give people for that?

Kyle: I wrote in my journal this morning that I’m starting to see how entitled and selfish I am, and I think people can relate. Once you have a piece of success, you assume that you deserve it. When things don’t go your way, you immediately kick your own ass like you’re an idiot.

I always have to remember, I’ve been a seven-figure entrepreneur, building teams and making decisions, for less than two years. I always hear God’s voice in my writing, and he’s just telling me, “I’ve shown you the future. You know where this goes. You see the vision, you’re going

there, but I will not show you the path. Because if I show you the path, then you don’t become the man that I need you to become to carry the weight that’s coming.” So I have to trust, but I’m not going to lie, the fact that I’m not one of the biggest fucking coaches in the world right now pisses me off.

The other day, I thought, “Why am I not an eightfigure motherfucker?” There’s this drive, but the drive has to be accompanied with a humility and a gratitude and an understanding that if you don’t have it yet, you’re not fucking good enough. Pay your dues, focus on the work, and appreciate the process. I have to continually tell myself this, or I’ll beat myself up and be like, “I

suck. See, I’m not the guy. I don’t know if God lied to me. Is that even God? I don’t even know.”

Dennis: Tell me a little bit about your support cast at home.

Kyle: My wife and I celebrated our 20th anniversary last year. At dinner, I sat across from her and, when talking about the risks I have to take with our business, I said, “Hey, are you good with who you’re married to—because I can burn this shit down in one decision.” And she goes, “I know, and I’m all in. I’ll work at Trader Joe’s if I have to. I don’t care, we have shit to build.” Dude, that was one of the most emotional meetings with my wife I’ve had because that gives me freedom to fuck up. And oh boy, I

have lost her millions. We should have a couple million in the bank and we do not.

If I was smart with money, I would’ve planned it, but I just tested and tried and hired and pushed and tried everything. The good thing is, in the firehouse, we lived with a negative bank account for 15 years. We just knew how to make shit happen.

education exploded so quickly.

Dennis: Tell me a little bit about why you start your programs with fitness and how important that is in your point of view.

You’re actually affecting everyone’s health, including your wife and your kids and everyone that you lead. You know where I’m unhealthy? In my ability to create systems and processes in business, in accounting and taxes. I hate that shit. I realized when I sit down to have to work on that, I feel just like the guy who hates working out and hates counting his macros.

Nothing has changed since then—we still fucking go for it. We’ll be up and then I do something stupid or I try something that doesn’t work. But I’m starting to realize if you really want to grow, you have to fuck up. You have to lose money. You have to get in the game and try shit, which will then later on translate through so much wisdom and stories. I moved so fast and made so many mistakes and was just so obsessed that my

Kyle: If you can’t keep the food out of your mouth or get your ass up early or get yourself to the gym, you’re fucked. If you don’t have the discipline to do that, how are you going to really lead your teams? How are you going to inspire people to follow you? You have to create an environment in which who you are as a leader determines who your followers become. If you want your people to be unhealthy, stay unhealthy.

It’s very humbling to realize I’m no fucking better than those guys. It’s just that my strengths and weaknesses are different. I have the utmost respect for people that have strengths in places where I’m weak. So, by no means is this meant to shame anyone. But you need to understand your weaknesses and find coaches that hold you accountable.

You can chop down trees

with a rusty ax, it’s just less effective and slower. Why not sharpen the weapon? The body is the weapon, discipline is the weapon, and you take that into every other aspect of your life. This is why I say, dude, you’re not a bad person if you’re struggling with fitness. You’re not a bad person if you’re 100 pounds overweight. There’s no shame or guilt here. It’s like, “What the fuck do you want out of life? Do you want to be optimized and do you want to have energy and

do you want to have great sex and do you want to increase your ability to lead? Is that what you want?” That’s why we start our programs with fitness.

Dennis:

How important is the spiritual part of what you do?

Kyle: When hard times come and I doubt myself, I always remember God speaking to me and saying, “This is your path and your calling, this is what you were made to do.” Without that, I would’ve melted down. I wouldn’t have been able to handle the pressure. When you bring God into the mix of working with men, transformation, the potency is infinite.

When I step into a place of doubt and cynicism, I feel lost and more hopeless and have more anger and fear. When I step into a place of belief and faith, I get more abundance. I connect with my wife

better. I speak with more power. I’m clearer. When bad things happen, I accept them. Everything good in my life gets enhanced by a faith in God. You don’t have to believe it, just utilize the tool for a while and test it. This isn’t about religion, it’s not about right or wrong, it’s just what works.

I used to think I didn’t need God—that relying on Him was a crutch. But when I thought this way, I was miserable, cynical. That is not good in your marriage. Misery and cynicism is not going to do well for your communication with your wife. What’s really good for your wife is when you kneel next to your bed with her hand in yours, and you ask God to bless her and strengthen her, and you tell God how much you love her, try that. Watch what happens to your marriage.

To find out more about Kyle’s programs or about his upcoming event, The Awakening, which is a three-day event that aims to transform men’s lives, visit @SuperhumanFathers on Instagram.

The Top Outdoor Activities for Men in Their Forties to Stay Active

Men in their 40s may feel the effects of aging, but staying active is key to staying healthy. One way to do this is by participating in outdoor activities. Outdoor activities have many benefits, such as exposure

to fresh air and sun, which improves mood and energy levels and helps build vitamins such as vitamin D.

Hiking:

Hiking is a low-impact

outdoor activity that can be enjoyed by men of all fitness levels. It’s a great way to explore the outdoors while doing cardio workouts. Hiking can also help reduce stress and improve mental health. A man in his 40s

can start with short hikes and gradually increase the distance and difficulty as fitness improves.

Cycling:

Cycling is a great lowimpact activity for men in their 40s. It’s a great way to improve cardiovascular health and can be done alone or with a group of friends. Cycling can also help relieve joint pain and improve leg strength.

Swimming:

Swimming is a lowimpact, full-body exercise that is ideal for men in their 40s. It can improve cardiovascular health, increase muscle strength and improve flexibility. Swimming can also help reduce stress and improve sleep quality.

Kayaking or canoeing:

Kayaking and canoeing are excellent activities that allow one to exercise the whole body while enjoying the great outdoors. These activities help improve upper body strength and core stability. It’s also a fun way to explore the local waterways and lakes, which is great for mental health.

Golf:

Golf is a low impact activity that can improve overall fitness and coordination. It can also be a great social activity for men in their 40s to spend quality time with friends and family. Golf helps improve flexibility, balance and hand-eye coordination.

Running:

Running is a high impact activity that can provide a challenging cardio workout. Men in their 40s can start with short distances and gradually increase their running distances to improve their cardiovascular health and endurance. Running can also help reduce stress and improve mental health.

Tennis:

Tennis is a fun and challenging activity that can improve your overall fitness and coordination. It helps improve mobility, balance and hand-eye coordination. Playing tennis can also be a social activity that allows men in their 40s to meet new people and make new friends.

Football / Soccer:

Soccer is a high intensity

sport that improves cardiovascular health, endurance and mobility. It is a great way to improve leg strength and coordination. Playing soccer can also be a social activity to meet new people and make new friends.

Beach Volleyball:

Beach volleyball is a fun and challenging outdoor activity that can provide a full-body workout. It can improve upper body strength and coordination, as well as cardiovascular health.

Skis and Snowboards:

Skiing and snowboarding are great winter sports that can provide a challenging full-body workout. These activities can improve balance and coordination as well as leg and core strength. It’s also a great way to spend time with friends and family during the winter months.

Staying active is important for men in their 40s to maintain their overall health and fitness. Outdoor activities are a great way to get the recommended amount of physical activity and fresh air.

The Importance of Resistance Training for Men in Their Forties

As a man enters his 40s, his testosterone levels naturally decline, which can lead to muscle wasting, weight gain, and loss of bone density. However, resistance training can help counteract these changes by building and maintaining muscle mass, improving bone density, and boosting metabolism.

Increased Muscle Mass:

As men age, they tend to lose muscle mass and strength, a condition known as sarcopenia. Resistance training can help prevent this by building and maintaining muscle mass. A study published in the Journal of Applied Physiology found that resistance training led to increases in muscle mass, strength and muscle fiber size in men in their 40s and her 50s. Increasing and maintaining muscle mass can help men in their 40s improve their overall health and quality of life.

Improved Bone Density:

Men also tend to lose bone density as they age, increasing their risk of osteoporosis and fractures. Resistance training can help prevent bone loss and increase bone density.

A study published in the Journal of Bone and Mineral Research found that resistance training in men increased bone density in the hips and spine. Increasing bone density can help men in their 40s reduce their risk of fractures and maintain mobility.

Increased Metabolism:

As men age, their metabolism slows down, making it more difficult to maintain a healthy weight. Strength training helps boost your metabolism by building and maintaining muscle mass. Muscle tissue is more metabolically active than fat tissue. In other words, the more muscle mass you have, the more calories you burn at rest. Boosting metabolism can help men in their 40s maintain a healthy weight and improve their overall health.

Injury and Chronic Disease Prevention:

Strength training also helps prevent injuries and chronic diseases. By increasing muscle mass and improving bone

density, men in their 40s can reduce their risk of falls and fractures. Strength training also helps prevent chronic diseases such as diabetes, heart disease, and high blood pressure. A study published in the Archives of Internal Medicine found that resistance training in men lowered their risk of developing metabolic syndrome, a group of conditions that increase the risk of chronic disease.

Strength training is an integral part of a healthy lifestyle for men in their 40s. By building and maintaining muscle mass, improving bone density, increasing metabolism, and preventing injury and chronic disease, men can improve their overall health and quality of life. To do so, men in their 40s should consult a fitness expert to develop a safe and effective program that meets their specific needs and goals.

Maximizing Cardiovascular Health for Men in Their Forties

As a man reaches his 40s, the risk of cardiovascular disease increases. However, by adopting a healthy lifestyle, men can maximize their cardiovascular health and reduce their risk of heart disease.

The Importance of Cardiovascular Health in Your 40s

Cardiovascular disease is the leading cause of death in men in their 40s. The risk of heart disease in men increases with age due to factors such as high blood pressure, high cholesterol, and a sedentary lifestyle. However, by adopting a healthy lifestyle, men can reduce their risk of heart disease and maximize their cardiovascular health.

Cardiovascular Health Benefits of Exercise:

Regular exercise is one of the most effective ways to maximize cardiovascular health for men in their 40s. Exercise can improve

cardiovascular health by lowering blood pressure, lowering cholesterol, and improving circulation. The American Heart Association recommends doing moderate-intensity exercise, such as brisk walking or cycling, for 150 minutes or more a week. Men in their 40s can also incorporate high-intensity interval training (HIIT) to maximize cardiovascular fitness.

Diet and Nutrition for Optimal Cardiovascular Health:

A healthy diet is also essential to maximizing cardiovascular health for men in their 40s. Men should aim for a diet low in saturated and trans fats and high in fiber, fruits and vegetables. Men in their 40s should also aim to limit their intake of salt, processed foods and sugary

Stress Management to Improve

Cardiovascular Health:

Stress also contributes to worsening cardiovascular health in men in their 40s. High levels of stress increase blood pressure and heart rate and lead to unhealthy lifestyle habits such as overeating and smoking. To manage stress, men can try relaxation techniques such as deep breathing, meditation, and yoga. They can also prioritize getting enough sleep, staying social, and seeking professional help if needed. Maximizing cardiovascular health is essential for men in their 40s to reduce their risk of heart disease and improve their overall health and quality of life. Regular exercise, healthy diet, and stress management techniques can help men improve their cardiovascular health and reduce their risk of heart disease.