Mastering Time Management Over 40: Fitness, Flexibility & Weekly Planning

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Anna Dearmon Kornick - Time Managment

Podcast: It’s About Time

www.AnnaDKornick.com

In this energizing episode, Brad Williams welcomes Anna Dearmon Kornick, time management coach, podcast host of It’s About Time, and author of Time Management Essentials, to discuss how busy adults—especially those over 40—can take back control of their time and make room for health and fitness.

Anna shares practical strategies like:

• The 30-Minute Weekly Planning Session She emphasizes the power of taking just 30 minutes before the week begins to plan meals, workouts, and obligations. This helps spot time obstacles before they derail your health goals.
  

• Plan A & Plan B Workout Slots Build flexibility into your schedule. If your Plan A workout (say, early morning) gets derailed, having a pre-scheduled Plan B backup time keeps you consistent.

  
  

• Bare Minimum vs. Best Case Scenario Workouts To avoid the “all or nothing” mindset, define a simple fallback like a 20-minute walk on tough days—this preserves momentum without burnout.
  

• Accountability Partner Having someone to check in with dramatically increases follow-through—just be sure they’re consistent and committed (not a flake!).
  

• Combining Workouts with Social Time or Tasks Brad and Anna both love pairing fitness with other goals, like using walks to create social media content or socialize with friends for a two-in-one benefit.
  

They also discuss tools Anna uses like Google Calendar for time blocking and Asana for managing task overload with clear project boards—though Brad sticks with simple phone notes for now.

Anna promotes her free Take Back Your Time Challenge, a five-day immersive event where participants dive into creating a more aligned, balanced, and intentional life. It’s hosted via Facebook Live with a VIP Zoom upgrade option.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

Think Like an Athlete: Peak Performance Over 40

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www.Over40FitnessHacks.com

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Andres Ayesta - Dietician

• Instagram: @andresayesta
  

• YouTube: Andres Ayesta
  

• Website: PlanosNutrition.com

In this episode, Brad Williams welcomes Andres Ayesta, registered dietitian and founder of Planos Nutrition, to dive deep into peak performance strategies for men—especially those over 40. Andres shares his personal journey from aspiring doctor in Venezuela to top-level sports dietitian, working with elite athletes across the NFL, MLB, and more.

The conversation covers:

• Mindset lessons from pro athletes and how everyday men can adopt a performance-focused lifestyle.
  

• Andres’ signature “Three R” framework for transformation:
  

• • Reset: Audit your current nutrition and lifestyle habits.
    

  • Rebuild: Shift to flexible, goal-aligned systems (no rigid meal plans).
    

  • Retain: Build sustainable frameworks to maintain results long-term.
    

He also introduces the “Core Five” daily habits for a strong foundation:

1. Prioritize protein.
   

2. Stay hydrated.
   

3. Get enough fiber.
   

4. Don’t skip meals (especially relevant for men trying to avoid nighttime binges).
   

5. Prioritize movement—even in short bursts.
   

Brad and Andres also discuss advanced strategies like macro tracking and supplement use—only after foundational habits are in place. They both agree: most men over 40 are looking for longevity, not six-pack abs, and that means building a life that’s strong, balanced, and sustainable.

🔬 Andres teases upcoming experiments on his YouTube and Instagram, where he'll test both a Whole Foods diet with seed oils and a 30-day carnivore diet, measuring performance and biomarkers.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV

My Top Fitness Wins After 40: Smarter Workouts, Fasting, and Biohacks That Changed Everything

Click On My Website Below To Schedule A Free 15 Min Zoom Call:

www.Over40FitnessHacks.com

Over 40 Fitness Hacks SKOOL Group!

Get Your Whoop4.0 Here!

In this episode, Brad Williams, host of Over 40 Fitness Hacks, reflects on his top fitness wins over the last 15+ years as a gym owner, trainer, and health podcaster. From launching Evolve Gym in 2011 to adopting biohacking protocols in his 40s, Brad walks listeners through the most impactful strategies that helped him stay lean, healthy, and mentally sharp—especially after turning 40.

• Circuit Training: His gyms focused on circuit-style workouts—mixing strength and cardio—which kept clients (and himself) lean and athletic with efficient time use.
  

• Time Under Tension (TUT): Inspired by SmartFi Method, Brad discovered that slowing exercises down for muscle tension was just as effective as heavy lifting with less joint strain.
  

• "Less is More" Approach: He now trains smarter—not harder—by focusing on minimal effective doses of exercise that reduce injury risk and improve recovery.
  

• Keto & Low-Carb Paleo: After testing all major diets, keto gave him the best results for mental clarity, fat loss, and managing depression—especially through insulin control.
  

• Intermittent & Extended Fasting: Combining low-carb with intermittent fasting (and 36-hour fasts monthly) led to dramatic improvements in blood markers, insulin sensitivity, and visceral fat reduction.
  

• Liver Health: After a naturopathic consultation, Brad targeted liver repair with Pure Health supplements, which reversed signs of liver stress and flattened his stubborn upper belly fat.
  

• SmartFi Machines: Used AI-powered resistance equipment to measure performance and discovered he could achieve major gains with just 1–2 intense workouts weekly.
  

• Supplements That Worked:
  

• • Magnesium Breakthrough (BioOptimizers): The only supplement that significantly lowered his high blood pressure.
    

  • Lifewave Patches: Helped heal a SLAP tear in his shoulder and improved his glutathione levels, boosting energy and recovery.
    

  • Tiny Health Gut Testing: Revealed and helped resolve gut imbalances and food sensitivities like gluten and eggs, reducing inflammation and digestive issues.
    

Brad highlights his free SKOOL community for people over 40, offering personal training advice, Q&As, and collaboration with health experts. Once the group hits 100 members, it will shift to a paid model.

If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:

www.Over40FitnessHacks.com

Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV