Episode Description:

In this powerful episode, I sit down with Tim Thomas, a former Australian Special Forces Commando turned breathwork expert, to discuss how the power of breath can transform your life. Tim has been through the depths of PTSD, stress, and sleep deprivation, and he shares his journey from the battlefield to healing—both for himself and for countless others.

We dive into:

✅ How breathwork can reduce stress and anxiety

✅ The link between sleep and mental resilience

✅ The reality of PTSD, trauma, and suicide prevention

✅ Simple breathing techniques to improve your sleep, focus, and overall health

🚨 Fair Warning: This episode gets real fast. We touch on heavy topics, including mental health struggles and suicide prevention. If you're in a difficult place, please take care while listening, and seek support if needed.

🎧 Listen now and share this episode with someone who might need it—it could be life-changing.

🔗 Tim’s Links & Resources:

📲 Try the Breathwork in Bed app: Breathwork in Bed App

📘 Tim’s Book & Resources: Breathwork & Sleep Optimization

📌 Follow Tim on Socials:

👉 Instagram: @breathworkinbed

👉 Facebook: Breathwork in Bed

👉 YouTube: Breathwork in Bed

💡 Enjoyed this episode? Like, follow, and share this podcast with someone who needs it. It might just save their life.

📩 Connect with me: adam@coachadampodcast.com

In this episode of Fitness Over 50 With Coach Adam, I’m joined by Dr. Sarb Johal—runner, tech enthusiast, and expert in pocket cameras. We kick off the conversation by diving into the world of action cameras and tech tools that make documenting your fitness journey easier than ever. But we don’t stop there.

Sarb shares his inspiring journey of starting to run in his 40s, overcoming injuries, and finding balance through mindfulness, fitness, and smart tech choices. We also discuss the role of tech in staying healthy and motivated, along with practical tips on creating content while living in the moment.

Whether you're a fitness enthusiast, a content creator, or simply someone looking for inspiration, this episode offers something for everyone.

Key Topics Covered:

• How simple tech like action cameras or your phone can elevate your fitness journey.
• Sarb’s personal story of discovering running and maintaining balance in life.
• The importance of longevity-focused fitness habits like heart rate variability and VO2 max.
• Tips for content creators on staying present while capturing meaningful moments.

Links and Resources Mentioned:

• Connect with Sarb Johal on YouTube: Pocket Cams
• Learn more about Sarb: SarbJohal.com

Let’s Stay Connected:

• Subscribe to the podcast and leave a review to help others discover the show!
• Follow me on YouTube for more fitness tips, updates, and inspiration.
• Share your feedback or questions by reaching out at Coach Adam’s Website.

Thanks for tuning in! Stay strong, stay healthy, and see you in the next episode.

What do you do when life doesn’t go as planned? How do you bounce back even stronger? In this episode of Fitness Over 50 with Coach Adam, we dive into resilience—a quality that defines every great athlete and anyone committed to thriving through life’s challenges.

I’ll share my personal experience with a setback while training for the Carlsbad Half Marathon and how I turned disappointment into an opportunity for growth. We’ll also explore the inspiring story of Ed Whitlock, who proved that age and setbacks are no match for a resilient spirit.

You’ll walk away with actionable steps to build resilience in fitness and life, from setting SMART goals to celebrating small wins, and making recovery a cornerstone of your journey.

• How setbacks like deferring a race can become stepping stones for growth.
• Lessons from Ed Whitlock: The story of a runner who achieved greatness in his 70s.
• Actionable Steps for Resilience
• Reflect on setbacks and turn them into learning opportunities.
• Set SMART goals to stay focused and motivated.
• Prioritize recovery and celebrate small wins to build momentum.

• Email Me Your Story: adam@coachadamfitness.com
• Ed Whitlock’s Legacy: Ed Whitlock’s Wikipedia Page
• SMART Goal Framework Episode: Listen Here (link to previous podcast episode)
• Episode on Recovery Strategies: Listen Here (link to relevant episode)

Join me next week for an exciting conversation with Dr. Sarb Johal, a wellness enthusiast and expert in portable tech. Learn how to capture your fitness journey using the latest gear, with tips straight from stunning New Zealand.

• Subscribe: Follow Fitness Over 50 with Coach Adam on your favorite podcast app.
• Share: Know someone who could use a dose of resilience? Share this episode with them.

• YouTube: Coach Adam Runs
• Instagram: @adamtinkoff
• Website: www.coachadamfitness.com

Resilience is a muscle, and every time you choose to rise, you strengthen it. Let’s inspire each other to keep thriving, no matter what life throws our way. Thanks for listening! Stay active, stay strong, and keep your finish strong!

In this episode of Fitness Over 50 with Coach Adam, I’m diving into the final days leading up to the Carlsbad Half Marathon, sharing why tapering is a game-changer for race day success. I explore the science behind tapering, my personal strategies, and mental tricks to help you stay sharp and finish strong. Whether you’re a runner or pursuing a different fitness journey, this episode is packed with insights about active recovery, mindful rest, and how to trust the process.

I’ll also discuss common tapering challenges, how to manage them, and why this period is essential for long-term success. Plus, a heartfelt thank-you for your support, and a preview of what’s to come: a full race recap next week and exciting future guests to inspire your fitness journey.

What You’ll Learn in This Episode:

• What tapering is and why it matters for peak performance.
• The science-backed benefits of reducing your training before a big race.
• Strategies for managing tapering challenges like guilt, phantom pains, and diet concerns.
• The emotional and mental aspects of tapering and racing.
• Why recovery and rest are vital for every fitness journey—not just for runners.

Resources & Links Mentioned in This Episode:

• Carlsbad Half Marathon – Learn more about the race.
• Jeff Galloway’s Run Walk Run Method – My go-to method for training and pacing.
• Email me: adam@coachadamfitness.com – I’d love to hear your thoughts and questions!

Upcoming Episodes:

• Next Week: A full recap of my Carlsbad Half Marathon experience—what I learned, my highs and lows, and everything in between.
• Future Guests: Inspiring stories, expert advice, and insights to help you thrive in your fitness journey.

Final Thoughts:

Fitness isn’t about perfection; it’s about progress and consistency. Whether you’re training for a race, lifting weights, or just starting to walk more, remember that recovery is a vital part of the process. Listen to your body, trust the work you’ve done, and keep moving forward.

Thank you for tuning in! Your commitment to improving your health is inspiring, and I’m grateful to be part of your journey.

Stay inspired, stay strong, and as always—finish strong!

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Episode Summary:

In this jam-packed episode of Fitness Over 50 with Coach Adam, we dive deep into the world of ultra-running, coaching, and endurance training with two incredible guests: ultra-runner Cassidy Jacobs and renowned podcaster and author Chris Russell. Cassidy shares her experiences running 100-mile races, her lessons in training, and insights into the Trail Sisters organization. Meanwhile, Chris reflects on his Boston Marathon achievements, creative ventures, and the critical role of rest and coaching in long-term fitness.

Together, we explore how balance, consistency, and a touch of caffeine fuel the journeys of these inspiring athletes. Plus, we talk about training for the Rocky Raccoon 100, the Mesa Marathon, and the importance of core strength, sleep, and adaptability in achieving personal fitness goals at any age.

What You’ll Learn in This Episode:

• Cassidy's incredible journey through ultra-running, including her 2024 highlights and upcoming Rocky Raccoon 100.
• Chris's reflections on the value of coaching, zone training, and his upcoming Mesa Marathon goals.
• Why sleep, strength training, and flexibility are key to endurance and longevity.
• How Trail Sisters is empowering women on and off the trails.
• Practical tips for balancing running, cross-training, and everyday life.
• Fun stories about self-supported events, destination races, and lessons learned from running mishaps (like forgetting your shoes at the starting line!).

Links & Resources Mentioned:

• Trail Sisters: Learn more and join a local chapter at trailsisters.net.
• RunRunLive Podcast: Check out Chris’s podcast at runrunlive.com.
• After the Apocalypse: Discover Chris’s gripping sci-fi series at oldmanapocalypse.com.
• Shelby Jacobs Adventures: Follow stunning adventure photography on Instagram: @shelbyjacobs.

Upcoming Events:

• Cassidy’s Rocky Raccoon 100: February 1, 2025.
• Chris’s Mesa Marathon: February 8, 2025.
• Adam’s Carlsbad Half Marathon: January 14, 2025.

Connect with Coach Adam:

Stay inspired with more episodes of Fitness Over 50 with Coach Adam! Follow me for tips, coaching insights, and stories:

• YouTube: Coach Adam Runs
• Instagram: @coachadamruns
• Website: coachadamruns.com

Call to Action:

Enjoyed this episode? Share it with a fellow runner or leave a review to help others discover the show. Don’t forget to subscribe so you never miss an episode!

Catch you next time—stay strong and keep moving forward!

05 - In this episode of Fitness Over 50 with Coach Adam, we dive into the exciting launch of the SMART 60 Challenge, a fitness program designed to help you build consistency, improve your health, and embrace a more active lifestyle. Inspired by 75 Hard but tailored for those in their 50s and beyond, SMART 60 focuses on clean eating, daily exercise, hydration, reflection, and progress tracking—without the burnout.

We’re also sharing highlights from my recent YouTube Live stream, where I answered listener questions, including how to transition from walking to running and prepare for a 10K. If you’re looking for practical fitness advice, a sense of community, and some real-time motivation, this episode is for you.

Ready to take on SMART 60 and make 2025 your healthiest year yet? Tune in and let’s get started!

Welcome to Fitness Over 50 with Coach Adam! In this episode, we’re tackling a topic that’s essential for staying healthy, active, and thriving—nutrition. As we age, our bodies change, making thoughtful eating habits more important than ever. But good nutrition doesn’t have to be overwhelming, expensive, or complicated.

Join me as I break down:

• Why nutrition is critical after 50, including its role in muscle repair, energy levels, and mental clarity.
• Easy, actionable tips for building balanced meals with lean proteins, whole grains, and healthy fats.
• Budget-friendly strategies to eat well without overspending.
• Practical advice on hydration, cutting back on processed foods, and incorporating supplements when needed.

Stick around until the end for a powerful motivational moment to help you visualize the impact of small, consistent changes on your health and quality of life. Whether you’re just starting out or looking to refine your habits, this episode is packed with inspiration and tips to make good nutrition second nature.

Next Episode Sneak Peek: We’ll explore how to kickstart a fitness routine for the new year, even if you’re starting from scratch. You won’t want to miss it!

💡 Take Action: What’s one nutrition change you’re inspired to make? Email me at Adam@CoachAdamFitness.com or connect with me on social media—I’d love to hear from you!

🔔 Don’t forget to subscribe, rate, and share if you enjoyed this episode. Let’s keep chasing those dreams, one thoughtful meal at a time!

In this episode of Fitness Over 50 with Coach Adam, we’re diving deep into the power of SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound—and how they can help you turn your fitness dreams into actionable plans. Whether you’re aiming to reclaim your fitness, run your first race, or build a healthier lifestyle, this proven framework is your roadmap to success.

Coach Adam shares the inspiring story of his own journey in 2024, from training for a “5K by May” to crossing the finish line of the Joshua Tree Half Marathon alongside his daughters. You’ll also hear about the science behind SMART goals and the role of visualization in achieving your fitness dreams.

No matter where you are in your fitness journey, this episode will leave you motivated and ready to take the next step. Tune in and start turning your goals into reality today!