Skip to main content
Too Old To Tumble

Too Old To Tumble

By Cristina Alciati
Health, wellness and fitness adventures in my 50s. Or rather, how to reclaim control of your body so you can stop the middle age spread and feel ageless as you enter the best years of your life.
Listen on
Where to listen
Apple Podcasts Logo

Apple Podcasts

Breaker Logo

Breaker

Castbox Logo

Castbox

Google Podcasts Logo

Google Podcasts

Overcast Logo

Overcast

Pocket Casts Logo

Pocket Casts

RadioPublic Logo

RadioPublic

Spotify Logo

Spotify

Stitcher Logo

Stitcher

WHAT WOMEN WANT PART 2: A flat tummy
There are a number of reasons why women are so focused on having a flat tummy and all the strategies in the world won't work unless you get this one thing right. 
11:04
July 2, 2020
Ep 24 - How alcohol affects your motivation to exercise
I recently came across an article that discussed the mechanisms through which alcohol affects our motivation to exercise. Although the research was based on dubious studies, the outcomes were nevertheless interesting and applicable to anyone who enjoys a tipple in between workouts.
04:57
June 5, 2020
WHAT WOMEN WANT PART 1: get rid of the bingo wings
When I speak to women who are unhappy with their appearance there are a few common themes that emerge from the conversations. One of them is getting toned arms and say goodbye to the "bingo wings", i.e. triceps that need a bit of work. Here is how you do it.
07:26
June 2, 2020
STAYING ACTIVE IN YOUR OLD AGE - Introducing Laura Donnelly from Dancing With Ease: Brain-Body Balance
Today I was joined on the (terrible) podcast by my friend and fellow body geek Laura Donnelly to discuss being active and sporty into old age, how we should both listen to and ignore our brain, how we learn about pain, how holding on to that memory is detrimental, how curiosity is important to retain a youthful outlook on life.  If you want to find out more about Laura's work you can visit her website at: https://dancingwithease.com/
53:38
May 29, 2020
Ep 23 - 6 Steps to Spring Cleaning Your Life
If you are planning on resuming your health and fitness journey as the lockdown starts to ease, don't overlook the ways in which you can spring clean your life to experience more joy, lightness and wellbeing.  Pop into my Facebook Group ( https://www.facebook.com/groups/toooldtotumble/ ) and let me know how you get on. 
21:26
May 27, 2020
Ep 22 - What I actually do when I do what I do (it's not what you think!)
One of the many misconceptions that people have about Fitness Coaches is that they show up with a clipboard, stand there and count from 1 to 10 as you sweat your arse off. Although there is some of that involved in what I do, it's far from being all that I do. Listen in and if any of that resonates with you, remember that you can find me everywhere on social media as Too Old To Tumble.
05:22
May 14, 2020
Ep 21 - Online workouts: 30 Day Shred review
The 30 Day Shred program by Jillian Michaels is now over 10 years old but still incredibly popular. I never heard of it until somebody asked me what I thought of it. So I did some research and here is what I like and don't like about the program. I am curious to hear your opinion though, so if you have 5 minutes I would love for you to reach out on social media...  you can find me as @toooldtotumble on most platforms: IG, Twitter and FB pages. 
22:05
May 12, 2020
Ep 20 - Introducing the "No Quarantine 15" Fitness Challenge
Have you heard the term "Quarantine 15"? It's the estimated amount of weight that people will gain during the lockdown. Scary, huh? Well, not to worry... I got you covered.  To be fair, the best way to lose excess fat is through your diet BUT exercise plays a big part in this too.  I therefore challenge you to complete a simple workout with ascending reps each day for the next 31 days and see how your body changes! You can download the calendar by filling in the form at the bottom of this page: https://toooldtotumble.com/no-quarantine-15-fitness-challenge/  and you can join my Facebook Group here: https://www.facebook.com/groups/toooldtotumble/.  Will you join us? 
10:18
May 5, 2020
Ep 19 - 4 Mindsets to avoid if you want to change your body in time for Summer
Spring is the time for blossoming, growing and opening up. It's also the time of the year that people start gearing up for Summer. And that includes setting off on a body transformation journey so they can feel and look their best when they go on holiday. If this is you here are 4 big mistakes that people make that stop them in their tracks. Listen to this episode and keep an eye out for any or all of them to rear their ugly head. If you want to book a complimentary call with me to go through your current mindset and see where you can make changes here is the link to my diary: https://bookme.name/toooldtotumble
08:55
May 3, 2020
Ep. 18 - How many calories in alcohol?!
In my years working in the health and fitness industry, one of the most common things that I see inhibit people in their weight loss or maintenance efforts is alcohol consumption. I share the good, the bad and the ugly in this episode of the podcast. Oh and if you want to grab my cheat sheet on alcohol just enter your details at the bottom of the page here -> https://toooldtotumble.com/alcohol-cheat-sheet/
05:57
April 14, 2020
Ep. 17 - R U Listening 2 your fears?
No one likes the experience of feeling negative emotions.  Whether it’s stress, uneasiness, unhappiness, uncertainty or disappointment – it just feels bad.  And it’s supposed to.  But your fears can be a strong call to action too...  
10:11
April 6, 2020
Ep. 16 - 6 Strategies for healthy, quick & convenient dinners
The biggest obstacle I hear from the people I coach is that they “just don’t have the time.”  Before the lockdown people were SO busy with work, families, managing a house, and the million other things that came up.  And, to be fair, still do…   So it’s no surprise that our lifestyle before CoVid-19 saw us often grabbing convenience food – food that not only doesn’t serve our bodies but that also ends up negatively impacting the rest of the family and their waistlines. This leads to guilt and then a vicious cycle begins.   Here are 6 strategies that I use to turn that around.
11:10
April 1, 2020
Ep. 15 - What would happen if you changed your trajectory by 1%?
What would it look like for you to change just 1% of your daily habits, behaviours or thoughts? What’s the impact of a tiny 1% change? If you were flying an aeroplane and you flew off course by just 1%, there is a great chance you’d end up on another continent, let alone anywhere near the place you intended to be. As we start our initial 3 weeks of lockdown in the UK and we have more time to think and reflect, why not visualize what difference a 1% change to any one of your daily habits would look like? I would love to know your take on this! Reach out to me on social media... I am @toooldtotumble on most channels. 
10:50
March 24, 2020
Ep. 14 - The other side of the Coronavirus crisis
What we are experiencing at this point in time is unprecedented... unlike previous outbreaks of flu and cold viruses the world has descended into chaos as CoVid-19 is spreading like wildfire around the world. What scares people the most is how quickly it spreads and how quickly it turned into a deadly disease for some. Take Italy for example: the first case was detected on Feb 21st and within 4 weeks 3,000 people have died, most of whom were from the same area. I am sure you have also seen the newspaper with 8 pages of eulogies for all those who perished. BUT as scary as this all is, don't forget that amidst tragedy there is also opportunity. Listen to this episode and take note of my tips for staying healthy as we face this crisis together.
17:46
March 20, 2020
Ep. 13 - What's the big deal about carbs?
Although Too Old To Tumble is more focused on fitness than weight loss, as we approach Spring (hurry up, please!) people inevitably start to take their diet more seriously and suddenly carbs become the public enemy number one. So here is some information that will hopefully clarify the role that carbohydrates play in our nutrition so that you can make informed choices from now on.
07:37
March 18, 2020
Ep. 12 - Why You Should Never Go On A Crash Diet
The human metabolism is an exquisitely sophisticated machine specialised in maintaining the status quo. It loves stability and the moment you upset it by making sudden and significant changes your metabolism fights back with a vengeance. This is why you should never go on a crash diet. Unless you know what to expect and how to deal with it. Listen to this episode and find out what happened to me when I used a crash diet to counter the effects of a gluten baby. :-)
06:03
March 10, 2020
Ep. 11 - Shopping List (everything you need for your fitness journey)
Is the thought of having to buy a lot of gear holding you back from finally getting started on your fitness journey? Not to worry. I got you covered. 
01:50
March 4, 2020
Ep. 10 - What helps me overcome cravings
Cravings are the number one reason that most people fail at their weight loss efforts.  Whatever program you choose to follow will involve restricting calories in one way or another. This is necessary to persuade your body to use its fat reserves as fuel. However, unless you work WITH your metabolism and reduce calories intake in a way that keeps it stable you will cause yourself to get cravings for starches, either sweet (cakes, biscuits) or savoury (chips, crisps, pizza, pasta).  This is what helps you keep them under control. 
06:01
February 26, 2020
Ep. 9 - 3 books I highly recommend for your health
Sometimes I am asked which recipe books I recommend instead of learning how to navigate one's metabolism. My answer is always "none until you have learned that" BUT there are three books that I know will be invaluable to help you stay healthy and fit especially when you are over 50. And two of them have recipes. Here are the links: Book 1 - Book 2 - Book 3  
08:22
February 19, 2020
Ep. 8 - How NOT to get fit when you are over 50
As you get older the rules of fitness change because your body changes. If you go at it like a 30 year old you will most likely fail, however if you honour your age and follow my tips you will succeed. Who doesn't like that?
11:27
February 12, 2020
Ep. 7 - How I help my clients surpass their weight loss goals (How I do what I do)
The decision to go on a weight loss journey for aesthetic reasons can be a mask that hides deep emotional turmoil around issues of self image and self worth. A lot of the time people don't know what to expect when they work with a fitness coach. Many think that all we do is dish out the exercises and recipes but in reality there is so much more to it. This is how I do it.
05:09
January 30, 2020
Ep. 6 - How to get back on track with your fitness after a crisis
Whenever you embark on a new project there's bound to roadblocks along the way. The worst thing that can happen though is when you wake up and you have lost your mojo. Here are my tips on how you can get your fitness project back on track after a crisis. You can read the original article here: https://www.linkedin.com/pulse/how-get-back-track-your-fitness-project-after-crisis-cristina-alciati/ You can find the infographic version of this episode here: https://www.pinterest.co.uk/pin/476537204323606260/
10:05
January 28, 2020
Ep. 5 - New Fitness Trends for 2020 - Part 2
Want to know which fitness trends, if you want to call them that, didn't make it in the top 10 but should have? It's all in this episode...
18:59
January 22, 2020
Ep. 4 - New Fitness Trends for 2020 - Part 1
Each year the American College for Sports Medicine publishes the results of a survey revealing the top fitness trends for the year ahead. In this episode of the podcast I go through the first 10 fitness trends and discuss what they mean for you and why you should influence changes. The original survey is at this link: https://journals.lww.com/acsm-healthfitness/Fulltext/2019/11000/WORLDWIDE_SURVEY_OF_FITNESS_TRENDS_FOR_2020.6.aspx 
19:51
January 21, 2020
Ep. 3 - How to measure your (weight loss) progress
Although Too Old To Tumble isn't focusing so much on weight loss at this time of the year most people are to make up for the festive sins.  It's all too easy to become discouraged by the apparent lack of results but if you know where to look you can find plenty of evidence that changes are happening. And if they are not, then you know that it's time to go back to the drawing board and tweak your chosen program so it starts working for you. Here are my top tips for a reality check and hopefully a morale boost.
21:48
January 15, 2020
Ep. 2 - Ditch the New Year Resolutions! Do this instead (if you want to succeed)...
Hands up who is not at least a little bit tempted to make a new year resolution on New Year's Eve!!  I might be guilty of that one too... but then, as I come to my senses, I do this instead. Listen up and have a go! If you want help with planning your fitness journey for 2020 check out my Fitness Planner on Lulu.com at this link: http://www.lulu.com/shop/cristina-alciati/smart-fitness-planner/paperback/product-23605843.html
11:49
December 31, 2019
Ep. 1 - Introducing the TOO OLD TO TUMBLE Podcast
After a feeble attempt at podcasting with the "Healthy & Wealthy after 40" show I decided to knock that on the head and start over after killing SMART Fitness Makeover to make room for Too Old To Tumble, a more authentic version of what I stand for when it comes to health and fitness. Having turned 50 in May 2019 I shifted my focus from weight loss and body sculpting to regaining may physical prowess after a series of accidents and major injuries over the past four years.  This is what you can expect from me next.
03:24
December 25, 2019
The right way vs. the wrong way to lose weight after 40
You know how you can do all sorts of crazy workouts and skip meals without consequences when you are young? Well, all that changes once you head towards your 40s. Listen to today's episode to get a glimpse of how you want to deal with weight loss as you go through the perimenopause and menopause. If you want to find out more head on over to my website https://smartfitnessmakeover.com and schedule your complimentary call and let's chat.
04:53
November 26, 2018
What I am currently working on
So I have been missing from the podcast for a few weeks now as I had to concentrate on a few projects that needed my undivided (almost) attention. In this episode of the podcast I reveal what they are... Keep an eye on my social media channels for links to the goodies I mention in the podcast.
09:19
November 22, 2018
BLOGCAST: Don't let SAD drown your spirit. 5 tips for excellent mental health this Winter
For many people, including myself, the day that the clocks go back one hour is a sad day. I do struggle to stay cheerful when the sky is constantly overcast and I definitely do better when there is more daylight. However, all is not lost: here are my 5 tips to stay sane in the run up to the Winter solstice. You can find the research paper I mention in the BlogCast here: http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.456.8452&rep=rep1&type=pdf - do check the references for more in depth research on adults.
11:19
October 8, 2018
The exciting thing about the fitness industry
What keeps my love for what I do alive is the fact that I find the fitness industry fascinating. But not necessarily for the reasons that might have come to mind straight away...
04:07
September 20, 2018
A personal secret: why I call myself a metabolic detective
I like to jokingly refer to my work as that of a metabolic detective because that is essentially what I do when I work with clients on their weight loss and fitness journeys. In this episode I explain what that looks like by revealing a personal secret...
07:35
September 18, 2018
Lessons learnt
Introspection: something I do when I am forced to stay still. Reflecting on what's going on in my life tends to bring forward a-ha moments. Last week, as I was dealing with vertigo, I took stock of a few lessons that I learnt recently. I mention 3 but it's more like 300... The most important lesson I learned today: don't vlog holding the phone the day after an exciting grappling sessions. It weighs a tonne and makes everyone seasick. Sorry about that. What have you learned recently? #success #health #strategy #fitness #mindset #sleep #downtime #reflection #introspection
06:24
September 13, 2018
If I had to start again
Have you ever wondered if you had to start something again, with the wisdom of now, how would you go about it? I recently had some time off but my brain didn't get the memo and as I was thinking about it I realised that for all the successes, mistakes, failures and times when I fell flat on my face and wanted to give it all up I would still do what I did more or less the same with the exception of one thing...
05:42
September 11, 2018