Raff's Brain #163: Riffin' with Raff - Fitness at 50 - Small Habits, BIG CHANGE!

Midlife fitness isn’t about chasing perfection — it’s about showing up daily, even when you don’t want to. In this episode of Riffin’ with Raff, Rob checks in with cousin and personal trainer Zach Lawson to talk about what’s actually working on his fitness journey at 50.

From 10,000 steps a day to navigating hotel gyms and cheat meals, this honest convo is packed with practical tips, mindset shifts, and laughter. Zach shares how encouragement, not shame, is the key to consistency — and why “you don’t need to be perfect, just present.”

If you’ve ever struggled to get (or stay) in shape, this one’s for you.

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Episode Outline:

• Welcome back: Rob & Zach reunite for a weekly fitness check-in
• Weight loss recap and why slow progress is still progress
• The treadmill vs. the great outdoors: Walking in winter
• Hotel gym intimidation and how Instagram tutorials helped
• Intermittent fasting, portion control, and late-night snack traps
• Building good habits and breaking the “all or nothing” spiral
• Why yelling doesn’t work: Zach’s encouragement-first philosophy
• What consistency actually means (hint: not once a week)
• Personal training behind the scenes: Who’s really putting in the work?
• Rob’s realization: "Change requires change. There’s no alternative."
• Final thoughts: Mindset, mini wins, and future goals