The Big Day Fitness Podcast

Four years ago, Amanda Rand answered a Facebook ad, then said "I don't have time" — three times. Maria kept calling. Today Amanda is a 5 a.m. regular who went from not being able to do a single sit-up (after two C-sections and a spinal fusion) to knocking out 20 push-ups from the floor.Amanda, a teacher and mom of two, joins Bobby and Maria to talk about why she stopped putting herself last: losing both parents young, the gym schedule that lives on the family fridge calendar, monthly mental health days, and why "no is a full sentence." Plus: the therapist who told her she needed to hit things, going alcohol-free, recruiting her best friend Lindsay, and the Poshmark side hustle that pays for it all. And yes — the wool t-shirt story.The Big Day Fitness Show is hosted by Bobby Gasdia and Maria Gutierrez of Big Day Fitness, with locations in Norwell and Duxbury, MA, specializing in strength training for adults over 40.Visit bigdayfit.com, email [email protected], or call/text 781-886-7444.Chapters:(0:00) The wool t-shirt story(3:12) Saying no three times(4:45) Losing her parents young(5:54) The fridge calendar(6:53) Mental health days(8:37) "No is a full sentence"(9:39) Oxygen masks and mom guilt(10:35) Boxing out the rage(11:26) Rebuilding after C-sections(13:36) Still on the fence(14:35) Accountability and community(15:28) Lindsay's dead hang record(19:41) 20 push-ups from the floor(22:31) Alcohol-free since 2020(23:31) Becoming a 5 a.m. person(26:36) Protein and diet changes(27:41) Three fun facts and Poshmark(28:57) Get in touch

Ten years of coaching adults over 40 boiled down to the tips that actually change how you feel: why you need to breathe when you stretch, why you should never train through pain, why leaving the gym wrecked is a mistake, and why two or three strength sessions a week beats six. Bobby and Maria walk through the underrated rules they run Big Day Fitness on, including the "battleship, not a canoe" way to think about your core, and close with the one piece of advice each would give their younger self.WHAT WE COVER- Why breathing makes stretching and foam rolling actually work (and what cold showers taught Bobby about anxiety)- Never train through pain: how to work around aches and still get stronger- Why you should leave the gym with gas in the tank- The 50-something guy training 6-7 days a week and getting nowhere- How to actually engage your core: ribs over hips, brace for a gut check, blow out the candles- Every exercise is a core exercise and a posture exercise- Movements, not muscles: six patterns that hit your whole body in 45 minutes- What Bobby and Maria would tell themselves 10 years agoCHAPTERS00:00 Intro00:29 Tip 1: Breathe when you stretch02:59 Cold showers and calming your nervous system05:04 Tip 2: Never train through pain07:28 Tip 3: Don't leave the gym smoked09:55 Tip 4: Strength train 2-3x a week11:59 Tip 5: Feel core exercises in your core13:33 How to actually engage your core15:16 Tip 6: Every exercise is a core exercise15:37 Battleship vs canoe17:43 Why coaches ask "where do you feel that?"19:59 Every exercise is a posture exercise21:27 Tip 7: Movements, not muscles23:30 Bone density and compound movements24:50 Advice for your younger self28:17 How to reach usBig Day Fitness has locations in Norwell and Duxbury, MA, specializing in strength training for adults over 40. Email [email protected], visit bigdayfit.com, or find us on Instagram @bigday_fitness.The Big Day Fitness Show airs on 95.9 WATD-FM. Follow the show wherever you listen so you never miss an episode.

He's one of the best-known real estate agents on the South Shore — and two years ago, Billy D was out of shape, frustrated, and had already quit every gym he'd ever joined. Nothing stuck past six months. In this episode, Bobby and Maria sit down with Billy to unpack what changed: nearly 200 workouts in two years, 25 pounds down, 10 pounds of muscle up, and a training session his 17-year-old son couldn't finish.What we cover:- Why a guy in his early 50s who never trained finally started, and stayed- The day-one goal (lose 25, gain 10) and hitting it in about nine months- Working around injuries instead of through them- Why every other gym failed to stick, and the trainer difference- The 35-minute drive test: how far you'll go when it's actually working- Out-training a 17-year-old who calls him "old man"- Creatine, a gallon of water a day, and keeping the smoker in the rotation- Leading 94 agents: how fitness became a leadership toolChapters:0:00 - Intro0:28 - Meet Billy D1:56 - Two years, nearly 200 workouts3:54 - Out of shape in his early 50s5:20 - Goal: lose 25 lbs, gain 106:59 - Trusting the process7:35 - Training around injuries12:53 - Why other gyms never stuck14:58 - The 35-minute drive test16:42 - Training style & accountability18:06 - Non-scale wins & confidence19:29 - Out-training his teenage son22:39 - Creatine, water & BBQ balance25:29 - Fitness as leadership26:54 - Wrap-upBig Day Fitness helps adults over 40 move better, get stronger, and live bigger — with locations in Norwell and Duxbury, MA. Find us at bigdayfit.com, on Instagram at @bigday_fitness, or email [email protected]. Hear the show on 95.9 WATD-FM.If this episode hit home, follow the show and share it with someone who keeps saying "I'll start Monday."

She turned 65, hurt her shoulder, and typed "gym for older people" into Google. What Ellie Hickey found instead got her back on the water — rowing out of Cohasset Harbor at 66, pressing 25 pounds overhead with the arm she once couldn't raise, and winning the gym's body composition challenge she was nervous to even weigh in for. Bobby and Maria talk with Ellie about strength training after 60, her husband's comeback from bypass surgery, four generations of an active family, and why her plan is simple: strong at 65, stronger at 70.Chapters:0:00 Meet member Ellie Hickey1:03 Rowing at 62, joining at 652:49 Rowing out of Cohasset Harbor3:53 From runner to rower4:37 Googling "gym for older people"5:58 Shoulder comeback: 25 lbs overhead6:26 Bypass surgery & why strength matters9:04 Four generations of movement10:30 The "young gram" motivation12:48 Muscle up, fat down14:22 Processed foods challenge16:16 You get to go to the gym17:57 Saturday mobility class19:19 Stairs & grocery bag wins22:47 First-day nerves24:48 How new members start27:29 Wrap-up & contact infoThe Big Day Fitness Show helps adults over 40 move better, get stronger, and live bigger. From Big Day Fitness in Norwell and Duxbury, MA. Learn more at bigdayfit.com or email [email protected].

Susanne Bloom joined Big Day Fitness in Norwell about five months after losing her husband. One year later, she's down 10+ pounds, up 2 pounds of muscle, sleeping through the night, and rowing every Saturday.Bobby and Maria talk with Susanne — a nurse of 33 years and a founding member of our Duxbury location — about starting over after five years as a caregiver, why she calls movement a privilege, and how small group training rebuilt her strength and her social life on the South Shore.In this episode: strength training as injury insurance for a career of lifting patients, functional fitness that shows up in real life, the menopause workshop that led her to HRT and better sleep, and the food journal that revealed she wasn't eating enough.If you're over 40 and want to move better, get stronger, and live bigger, this one's for you.Learn more at bigdayfit.com or email [email protected]:Meet SuzanneWhy she joinedStarting over after caregivingMovement is a privilegeStrength as injury insuranceFunctional fitness in real lifeCommunity and the walk to the gymThe menopause workshop and HRTBetter sleep, less stiffnessThe numbers: fat loss, muscle gainThe food journalThe domino effectHow to reach Big Day Fitness

Fresh off a trip to Spain — where Bobby and Maria got married a second time so her family could finally be there — they unpack the moments that stuck with them. Front and center: Bobby's 92-year-old grandmother, who flew across the world, danced through Madrid, and walked him down the aisle. It's the clearest proof of a simple idea: your health is an investment, and moments like these are the payout.What we cover:• Health as an investment — why the work you put in now "cashes out" decades later• Staying capable at 92 — how years of balance work and staying active let Bobby's grandmother crush an 8-hour-flight trip• Closing the gap — Bobby's dad, 57, and the hike that reset what he believes he can do• The misogi — the once-a-year "pick one scary thing" challenge, and Maria's 7-hour, 4,000-foot climb she almost talked herself out of• "Bone on bone" at 17 — the diagnosis that told Maria to stop, and how strength training gave her a decade pain-free• When a doctor says "never again" — why a second opinion and a little proactivity matter• The joint-by-joint approach — why knee pain often isn't about the knee, and what to work on instead• Proactive vs. reactive health — where strength training ends and PT, chiros, and doctors beginChapters:00:00 — Welcome00:29 — Back from Spain: the wedding they did twice03:13 — Bringing family, including a 92-year-old grandmother05:43 — She walked Bobby down the aisle (again)07:01 — Health is an investment that cashes out07:21 — Bobby's dad, 57, and the hike that reset his baseline11:14 — The misogi: pick one scary thing a year12:15 — Maria's misogi: a 7-hour climb she almost skipped16:46 — "Bone on bone" at 17: Maria's knee story20:16 — When a doctor says "never again"21:44 — Why your knee pain might not be your knee25:00 — Proactive vs. reactive health (and PT + strength)About the show:The Big Day Fitness Show is hosted by Bobby Gasdia and Maria Gutierrez — strength training, mobility, nutrition, and real-talk wellness for adults over 40. Big Day Fitness has locations in Norwell and Duxbury, MA, helping the South Shore move better, get stronger, and live bigger.New episodes every week. Catch us on 95.9 WATD-FM, or listen to the podcast at bigdayfit.com.Subscribe for a new episode every week, and follow @bigday_fitness on Instagram. If you're on the South Shore and want to train with us in Norwell or Duxbury, reach out through bigdayfit.com — we'd love to help you get started.

Dr. An-Louise Johnson — "Doc," a South Shore oral surgeon and mom in her 50's — spent nearly a decade building muscle. When she started a GLP-1, she had one rule: don't lose it. She gets honest about how she pulled it off.In this episode:Why "strong" beat "skinny" — and made fitness finally sustainableThe muscle-loss risk of GLP-1s, and the plan she used to keep every poundHitting 143g of protein a day, going from 3 to 5 workouts a week, and where people quietly miss protein"It felt like a miracle — but I still did the work"Food as fuel, not comfortShowing up anyway: motion is lotion, and why 40 minutes late still countsModifying around a bad back, a sore shoulder, even a castWhy a room full of 40s–70s who "look like you" changes everythingChapters:00:00 Meet Dr. An-Louise Johnson01:33 Getting strong, not skinny03:36 The weighted vest and Christmas boxes05:19 Starting a GLP-1, keeping muscle07:26 More protein, more often08:26 143g of protein a day10:29 Why past diets failed12:03 Food as fuel, not comfort14:52 Showing up when you don't want to16:48 Trusting experts, finding your people20:07 Coaches, mods and a silly icebreaker23:51 Injuries and "motion is lotion"The Big Day Fitness Show with Bobby Gasdia and Maria Gutierrez — strength, mobility, nutrition, and real-talk wellness for adults over 40. Big Day Fitness has gyms in Norwell and Duxbury, MA, helping the South Shore move better, get stronger, and live bigger.New episodes weekly, also on 95.9 WATD-FM. Follow @bigday_fitness on Instagram. Want to train with us in Norwell or Duxbury? Start at bigdayfit.com.

Most people think they ate "pretty good" today — and have no real idea what they actually put in their body. In this episode, Bobby and Maria break down the nutrition basics that actually move the needle for adults over 40: building awareness before chasing perfection, why protein is the easiest first win, and how hidden fats quietly blow up your calories without you noticing.What we cover:The simple food journal that beats counting macros (and why awareness comes first)The 3-day journal method we start every member with — 2 weekdays, 1 weekendWhy "diet" should mean lifestyle, not a 2-month sprint you burn out ofHow much protein you actually need: 0.7–1g per pound of goal bodyweightThe thermogenic effect — why protein costs you calories just to digest itHow to make protein less boring (sources, sauces, and the protein-shake shortcut)The domino effect: how one small win pulls the next one alongPicking a clean protein powder by reading the labelWhy fat hits 9 calories per gram — and the olive-oil-vs-popcorn eye-openerEating out: the hidden butter problem and how to order around it

What if the gym could actually be fun? In this debut episode of the Big Day Fitness Show on WATD, hosts Bobby Gasdia and Maria Gutierrez introduce themselves and share the story behind Big Day Fitness — a gym built specifically for adults over 40 who are done with cookie-cutter workout programs that leave them burned out, injured, or just plain bored.Bobby and Maria break down why strength training is the single most important thing you can do for your body as you age, what the difference between lifespan and health span means for your future, and why the right fitness program should build you up — not break you down.Plus, hear the inspiring story of member Sue, who went from chronic back pain to jumping on horseback again, and find out why so many self-proclaimed "non-gym people" end up never wanting to leave Big Day Fitness.If you're over 40 and looking for a fitness approach that actually fits your life, this episode is your starting point.

Bobby and Maria dive into what really happens during perimenopause and menopause — the symptoms no one warns you about, why they happen, and what you can actually do to feel better. Maria also shares insights from her brand-new book, The Guide to Perimenopause and Menopause, a simple, no-nonsense resource for women who want real answers and practical solutions.

Bobby and Maria reveal how sticking to simple, ordinary habits in fitness, nutrition, and life can compound into extraordinary results over time.

Snacking trips up even the most disciplined eater. In this episode, Bobby and Maria break down why snacks are so hard to resist, how food companies design them to keep you eating, and what you can do about it. You’ll hear practical tips like portion control tricks, choosing “stop-at-one” snacks, and using cues to end meals. Plus, we dive into the science of your stomach’s cleanup system and why constant grazing may be sabotaging your digestion. Whether you struggle with ice cream, almonds, or endless Pringles, this episode will help you snack smarter—and feel better.

In this episode, we sit down with Big Day Fitness member Derek Levesque—runner, dad, and former teacher—who shares his 20+ year journey with running. From tearing his ACL on a softball field to completing multiple marathons (including Disney’s Dopey Challenge), Derek opens up about recovery, consistency, and how strength training at BDF has helped him stay injury-free and race-ready. We also get into family fitness, the power of community (shoutout to Flat Derek!), and how mindset—not mileage—is the real secret to staying active for life.

Ben from XR Sandwiches joins us to share how he went from corporate life to slinging some of the best barbecue and sandwiches on the South Shore—all out of a gas station kitchen. We talk about how passion drives quality, why his kitchen’s size made him a better cook, and the importance of community (including his awesome partnership with local schools). We also brainstorm a new Big Day Fitness-inspired menu item…and yes, lettuce matters. If you love great food and good people, you’ll want to hear this one.

In this episode, we sit down with Suzanne Ducharme, a pediatric speech pathologist with 30+ years of experience who now specializes in craniosacral therapy. Suzanne explains how this gentle, hands-on approach helps both children and adults release physical and emotional tension stored in the body — especially trauma from birth or injury.She shares how the work supports nervous system regulation, enhances connection between parents and children, and empowers clients to trust their body’s own healing wisdom. We also explore how her own intuitive pull led her into this field, and how craniosacral therapy overlaps with other holistic practices like acupuncture and fascia work.Whether you’re a parent, practitioner, or just curious about how stress shows up in the body, this is a great intro to a powerful healing modality.

Why big goals often lead to burnout — and how just five minutes a day can flip the script. Bobby and Maria share real talk on building sustainable habits, staying motivated, and leading by example (even with a busy life).

We sat down with Marisa Donlin, licensed acupuncturist and founder of Blue Fire Acupuncture in Norwell, to unpack the truth about Chinese medicine. In this episode, you’ll learn what acupuncture really is (and isn’t), how it helps with anxiety, injuries, and sleep, and why it’s not just for the “woo crowd.” Marisa shares 20+ years of insight, along with simple at-home tools anyone can use to feel better.To learn more or book with Marisa, visit bluefireacu.com.

In this episode, Bobby and Maria break down insights from a recent member survey at Big Day Fitness—highlighting how many clients have lost 10–20 pounds (or more) without crash diets. They discuss the power of slow, sustainable changes like building muscle, increasing protein intake, and making simple food swaps. You’ll learn about the thermic effect of food, why extreme calorie cutting backfires, and how chewing (yes, chewing!) can impact satiety. It’s a practical, real-talk guide to weight loss that lasts.

In this episode, we sit down with Holly Marquis, owner of Off the Beaten Path Holistic Studio, to talk about the connection between mind, body, and healing. From breathwork and massage to energy and self-talk, Holly shares practical tools and personal stories to help you feel better in your body—and take back control of your well-being.

In this episode, we break down one of our favorite client reviews and dig into why so many gyms miss the mark - either offering aimless workouts or beating you into the ground like a Navy SEAL boot camp. We talk about what actually makes a gym work for real people over 40, the importance of structured training, and why a proper assessment is the key to staying injury-free. If you’re tired of wandering the gym floor with no results, this one’s for you.

In this episode, Bobby and Maria share the inspiring story of a Big Day Fitness member who lost 50 pounds and transformed his health at nearly 60 years old. More than just weight loss, he regained confidence in himself after years of failed attempts.They break down the three key factors that made the difference this time:✅ A Deeper “Why” – He wasn’t just chasing a number on the scale; he wanted to be there for his kids and enjoy life.✅ The Right Coaching – No extreme workouts or pressure—just smart, sustainable progress tailored to his needs.✅ Consistency & Accountability – With the BDF coaching system, he stayed on track longer than ever before.If you’ve ever struggled to stick with a fitness routine, this episode is for you. Hear firsthand what actually works for long-term success.👉 Want to train in a gym that supports you every step of the way?📍 Visit BigDayFit.com📱 Follow us on Instagram @bigday_fitness📞 Call us at (781) 886-7444🎧 Tune in now and get inspired!

In this episode, Bobby and María from Big Day Fitness sit down with Brian Banks, a psychiatric nurse practitioner and owner of Lighthouse Mental Wellness, to explore the fascinating connection between mental health, fitness, and habit-building. Discover how small, consistent actions can rewire your brain, improve your mood, and set you up for long-term success. From innovative treatments like TMS therapy to practical fitness tips, this episode is packed with actionable advice to help you move better, feel better, and live better.

Walking—it’s the easiest thing we’re built to do, yet most of us don’t do enough of it. In this episode, we dive into why walking feels so underrated, why it’s harder to stick to here than in other parts of the world, and how it benefits your body, mind, and even digestion. Plus, we get real about our own walking struggles and why shaking up your routine might be exactly what you need.

In this episode, we chat with Aimée Yawnick, a death doula and end-of-life coach, about how planning for the end parallels building a strong, healthy life. Just like in fitness, being proactive and intentional leads to better outcomes—whether it’s caring for your body or creating a legacy that reflects your values. Tune in for powerful insights on aligning health, fitness, and life with what matters most.

Join us on this episode of the Big Day Fitness Podcast as we welcome Dr. Craig Sylvester, founder of DashMed. Together, we explore how proactive healthcare—like comprehensive blood panels, biomarker analysis, and lifestyle changes—can help you live a healthier, more vibrant life. Dr. Sylvester shares actionable insights on improving energy, managing chronic issues, and feeling your best. Whether it’s optimizing your diet, incorporating strength training, or understanding innovative medical solutions, this episode is packed with tools to help you take control of your health. 📅 Plus, don’t miss Dr. Sylvester’s special workshop at Big Day Fitness on Saturday, November 23rd, at 10:15 AM, where he’ll dive deeper into these strategies to help you thrive.

Today, we’re diving into why strength training is essential for anyone looking to lose weight or maintain weight loss. We share real stories from our gym, practical tips, and explain the science behind why muscle can be a game-changer for your weight loss journey. So, whether you’re starting out or trying to break the cycle of weight regain, we’ve got insights to help you stay strong and steady. Let’s get into it!”

In this special “Ask Us Anything” episode, Bobby and Maria, the owners of Big Day Fitness, answer questions from members and prospective clients. They dive into what sets Big Day Fitness apart from Orange Theory and CrossFit, share injury prevention tips, explain the meaning behind their gym’s name, and discuss essential supplements for health. Tune in to learn how personalized training can help you live your best life, from playing with grandkids to cooking with cast iron pans.

In this episode, we dive into some of the incredible success stories from Big Day Fitness. From clients conquering chronic pain to hitting personal bests, you’ll hear how consistent effort and smart training have transformed lives. These are real stories from people over 40 proving that it’s never too late to feel better, move better, and live better. Tune in for inspiration, practical tips, and a few laughs along the way!

Maria and I break down the do’s and don’ts of core training. Learn how to avoid common mistakes and get expert tips for building a strong, healthy core.

 Discover the Four Pillars of Health—mindset, smart training, nutrition, and recovery—and learn how to build lasting fitness, avoid injuries, and live a healthier, more balanced life.

When you go bowling, pulling the bumpers up makes you 10x better. This episode teaches you how to pull the bumpers up on your mind!

Modern life makes being comfortable extremely easy. How does this mindset of seeking comfort affect our health?

In this episode we talk about the benefits of cardio and strength training, the benefits of each, and which you should do.