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The Big Day Fitness Podcast: Daily Summaries Delivered
by Bobby Gasdia
The Big Day Fitness Podcast is a mindset, fitness and nutrition podcast for busy people over 40 looking to lose weight, gain energy, and feel confident. Even if you feel stressed and overwhelmed with where you are in your fitness journey, we teach you how to begin.
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The most recent episodes — sign up to get AI-powered summaries of each one.
- 3 days ago30 min
From All-or-Nothing to Just Showing Up with Sarah Filandrianos
Big Day Fitness member Sarah Filandrianos joins Bobby and Maria to talk about what changed when she stopped chasing perfect and started just showing up. A lifelong all-or-nothing person, Sarah used to need a Monday, a first-of-the-month, and a big goal before she'd start anything. Now she's booked three days a week whether her eating is on point or not — and the results have followed her onto the Appalachian Trail, into a six-person hot tub, and through a year with almost no injuries.We cover why small-group training makes you braver than one-on-one, how letting go of the perfect plan finally got Sarah through a marathon, hiking alongside her daughter's 146-day Appalachian Trail thru-hike, the "add before you subtract" nutrition frame, and why taking a week and a half off made her knee hurt more, not less. CHAPTERS Intro Driving from Duxbury to Norwell No Big Day nearby? Not moving Why small-group beats one-on-one Community in her own town From all-or-nothing to showing up Letting go of perfect: the marathon Walking challenge, golf, and Maine Her daughter's Appalachian Trail hike Setting an example for grown kids Hot tub buckets = med ball warm-up Advice for all-or-nothing people Add before you subtract Helping her parents eat better Dairy Queen and being starving Why a week off hurt her knee more Five alternatives for every exercise A year with almost no injuries Blue Hills hike and how to reach us Big Day Fitness is small-group personal training for adults 40-70 in Norwell and Duxbury, MA. Learn more at bigdayfit.com, follow @bigday_fit on Instagram, or email hello@bigdayfit.com.
- 2 weeks ago30 min
Why Her Gym Schedule Outranks Soccer Practice (with Amanda Rand)
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 hello@bigdayfit.com, or call/text 781-886-7444.Chapters: The wool t-shirt story Saying no three times Losing her parents young The fridge calendar Mental health days "No is a full sentence" Oxygen masks and mom guilt Boxing out the rage Rebuilding after C-sections Still on the fence Accountability and community Lindsay's dead hang record 20 push-ups from the floor Alcohol-free since 2020 Becoming a 5 a.m. person Protein and diet changes Three fun facts and Poshmark Get in touch
- Aug 22, 202630 min
Stop Leaving the Gym Exhausted. Do This Instead.
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 hello@bigdayfit.com, 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.
- Aug 15, 202628 min
He Tried Every Gym on the South Shore. This One Stuck.
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 hello@bigdayfit.com. 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."
- Jul 31, 202628 min
Strong at 65. Stronger at 70.
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 hello@bigdayfit.com.
- Jul 7, 202630 min
"Movement Is a Privilege": A 33-Year Nurse on Getting Strong After 50
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 maria@bigdayfit.com.Chapters: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
- Jul 6, 202628 min
Your Knee Pain Might Not Be Your Knee
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.
- Jul 2, 202628 min
She Took a GLP-1 and Kept Every Bit of Her Muscle — Here's How
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.
About The Big Day Fitness Podcast
The Big Day Fitness Podcast is a mindset, fitness and nutrition podcast for busy people over 40 looking to lose weight, gain energy, and feel confident. Even if you feel stressed and overwhelmed with where you are in your fitness journey, we teach you how to begin.
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