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Masters athletes develop superior mental approaches to competition that extend beyond physical abilities, transforming how they handle stress, manage competition strategy, and maintain motivation when facing younger opponents.

• Age brings better stress resilience and adaptability during competition
• Younger competitors often win warm-ups but struggle with competition pressure
• Veterans take time for proper setup and technique, even when under time constraints
• Masters athletes compete against themselves more than others
• Body awareness and spatial recognition become competitive advantages with age
• Competition mindset can transfer to professional and personal challenges
• Having supportive training partners and community enhances performance at any age
• The mental ability to work through physical pain builds transferable life skills
• Crowd energy can provide a 10% performance boost during competitions

Join us next time when we'll bring in an expert to discuss specific mental techniques and strategies that can help athletes of all ages improve their competitive mindset.

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John and Scott take a reflective journey through their first 30 podcast episodes, highlighting the most impactful guests, meaningful lessons, and surprising revelations they've encountered.

• Mike Saffell's posturology techniques have proven remarkably effective for Scott's shoulder issues, providing pain relief when medical experts suggested surgery
• Claire Shorenstein's nutrition advice about incorporating strategic carbs has challenged their longstanding beliefs and yielded positive results
• Stories from stone lifters Sean Urquhart and John "Rockman" Johnson revealed the rich cultural history behind natural stone lifting traditions
• Candice's incredible mental fortitude across multiple athletic disciplines exemplifies the "don't fucking stop" mentality essential for Masters Athletes
• Jesse Titus's ongoing resilience through tremendous personal challenges continues to inspire them
• Dan John's practical wisdom about finding even 15 minutes for training has been transformative
• The pickleball episodes highlighted how every Masters Athlete has a compelling story regardless of their discipline
• The importance of community and "finding your tribe" has emerged as a crucial theme across all episodes
• Future plans include revisiting their protein bar taste test and exploring the concept of standards versus goals

Join us August 2nd for the Love Like Ben Strong Person Competition at the OFG compound, featuring circus dumbbell, sandbag over bar, tire deadlift, and arm over arm sled pull events.

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Scott Fike shares his journey toward the USS Masters National Strongman Competition and why this might be his last year competing at this level despite his previous success as a silver medalist.

• Training for five grueling events including a 650-pound yoke carry, 550-pound frame carries, frame deadlifts, bag throws, and log clean and press
• Working around significant shoulder injuries that doctors warn will eventually require replacement
• The importance of having a supportive community and training partners who understand your goals
• How focusing on ancillary exercises and movements can improve main competition lifts
• The mental fortitude required to continue training despite physical limitations
• Why proper programming and technique adjustments can make a significant difference for masters athletes
• The competitive advantage of registering early to go last in competition
• Balancing the desire to win with the reality of aging and physical limitations
• The value of having someone else handle programming to remove decision fatigue
• Understanding that some days will be harder than others but consistency is key

Our mantra for masters athletes pursuing challenging goals: "Don't fucking stop."

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John and Scott welcome a unique guest to the podcast—an AI assistant named Hal—who shares evidence-based training, nutrition, and recovery strategies specifically designed for masters athletes.

• Nutrition recommendations for masters athletes, with specific protein targets of 1.2-1.5g per pound of body weight
• Hydration strategies, including electrolyte needs before, during, and after competition
• Competition day fueling approaches for maintaining energy through long events
• Top five evidence-based supplements for athletes over 40
• Common injuries among masters athletes and practical prevention strategies
• Warm-up protocols for those with existing joint issues
• Music's impact on performance, with recommendations for motivational classic rock
• Mental resilience techniques, including visualization and mindfulness practices
• Recovery strategies for immediately after competition
• Proper shoe selection for different training modalities

Thanks for listening! If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide.

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Candice Dutko, owner of Achieve Wellness and Fitness in Mountaintop, Pennsylvania, shares her remarkable journey from 220 pounds to becoming both a competitive strongwoman and ultra-marathon runner with a mindset of "just keep moving."

• From unhealthy lifestyle to fitness professional after being invited to a Spartan Race with friends
• A broken leg caused by her dog became the turning point in her fitness consistency
• Trains simultaneously for seemingly opposite disciplines: strongman competitions and ultra marathons
• Working with a mindset coach to develop mental strategies for pushing through physical barriers
• Creating a gym environment where women of all ages discover their strength, many lifting for the first time
• Hosting women-focused strongman competitions with accessible events for beginners
• Preparing for a 24-hour ultra-marathon with a goal of 120 miles
• Using "systems checks" during endurance events to assess if she can continue
• Emphasizing that "you can have excuses or you can have results, but you can't have both"
• Showing clients what's possible by leading by example in multiple fitness disciplines

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John Katalinas hosts a candid conversation with Mike Nowicki and Dale Wittlief about aging, health challenges, and finding community through sports in midlife and beyond.

• Mike shares his experience retiring from banking right before COVID hit, disrupting his plans for an active retirement
• Dale reflects on his 39-year career before starting his own business
• Both guests open up about their pickleball journey and how the sport has connected them with a welcoming community
• Dale courageously shares his recent medical emergency with BPH (Benign Prostatic Hyperplasia) and urges men not to ignore prostate symptoms
• The group discusses dietary changes needed when managing health conditions like diabetes and prostate issues
• Conversation highlights how tomatoes (high in lycopene) and reducing red meat can support prostate health
• John explains how continuous glucose monitoring transformed his diabetes management
• The men reflect on the importance of staying active despite aging challenges
• All three emphasize the mental health benefits of finding community through recreational sports
• The episode concludes with a powerful message about gratitude and appreciating the ability to remain active

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on social media, or leave a review. Follow us on Instagram at masters athlete survival guide.

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Claire Shorenstein MS RD CSSD, registered dietitian and board-certified sports dietitian, joins us to share evidence-based nutrition strategies for masters athletes of all types, debunking common myths while offering practical guidance for optimal performance.

• Difference between registered dietitians (RDs) and nutritionists – RDs complete extensive education, unpaid internships, board exams and continuing education
• What "being fueled" actually feels like – energy to complete workouts, proper recovery, stable mood, and good sleep quality
• Caffeine can be beneficial as a performance aid but shouldn't replace proper nutrition
• Under-fueling impacts hormones across all ages and genders, not just women in midlife
• Food journaling without calorie counting helps identify patterns and nutrition gaps
• Most people feel best eating every 3-4 hours with strategic snacks
• Carbohydrates remain essential for performance, particularly for high-intensity efforts
• Experimenting with nutrition changes should be done gradually with attention to how your body responds
• Proper fueling involves getting ahead of hunger, especially during competition days
• Pre-competition nutrition should be planned carefully based on timing and individual tolerance

Check out Claire's podcast, Eat for Endurance, as well as her free resources at eatforendurance.com, including nutrition guides and her affordable membership program.

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Kyle Sheridan, powerlifting coach and gym owner, shares valuable insights on how masters athletes can safely and effectively engage in powerlifting to maintain strength and mobility as they age.

• Mental strength is a common denominator among successful masters athletes
• Recovery is crucial - most masters athletes benefit from training only 3-4 days per week
• One of Kyle's 50+ female athletes broke world records deadlifting 529 pounds
• Powerlifting movements help build skeletal muscle and improve balance to prevent falls
• Protein intake should be 0.8-1g per pound of bodyweight for strength athletes
• Creatine monohydrate (5-10g daily) is recommended for all strength athletes
• Competition provides motivation and goals - the powerlifting community is extremely supportive
• Post-competition recovery should include at least a week off from barbell movements
• Food preparation doesn't need to be complicated but should be sustainable
• Masters athletes shouldn't fear starting powerlifting - it's never too late to begin

Follow Kyle on Instagram @sheridanstrength or visit thestrengtcrew.com to learn more about his coaching services.

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New episodes come out every other Thursday!