The XBHS Radio Network

The Broadcast Home of The Web Radio Today Podcast

The Music of Your Life 24/7/365 

Web Radio Today, the Faith and Fitness Podcast, Episode 37


WEB RADIO TODAY, The Faith and Fitness Podcast

Faith, Diet, Exercise, Attitude, Positive Imagery, Music and Research



Skip Orem: (00:10)

Hey everybody, from Nashville, I’m Skip Orem welcoming you to the Web Radio Today podcast. This is episode number 37 and this is the first of the Web Radio Today between season episodes. With Web Radio Today season three not due to start until this fall with weekly podcasts, I’ve decided to release a few in between episodes and this is the first of those. Friday, April 23rd, 2021, welcome everybody to Web Radio Today.

Retirement Years Not Really Leisure Years

Skip Orem: (00:59)

On today’s episode, we’re going to focus on the exercise element of the Web Radio Today disease fighting and fitness model. And more specifically, we’re going to talk about strength training.

we’re trying to keep our old bodies in shape and fight off those diseases that may try to attack us and take us out in our golden years. And of course, we will have a mini workout on today’s episode and a brief medical news update. And then later, I want to discuss how perhaps our retirement years should not be looked at as leisure years. Moving to New Faster Platform

Skip Orem: (01:48)

This spring I’ve received some emails from listeners concerned about how slow the Web Radio Today website is working. Often when a website is working real slow, it’s a function of well, whatever is happening locally with your device and your wifi, but I did some checking and yes, was definitely sluggish. And an order to speed it up, to make it easier for you to change pages and check out the information, listen to the podcasts on Web Radio Today, I’ve moved to a new platform which will be much faster. And while we’re getting all that set up, doesn’t look real good right now. It’s missing some images and some sound files, but I’ve been assured by my technical team that everything will be back to normal and running so much faster next week. Thank you so much everybody for your patience.

Spring is Here

Skip Orem: (02:52)

I hope that this milder spring weather is allowing you to get outside and move around a little bit as you exercise. We have much milder weather now in Nashville.

Skip Orem: (03:14)

All right, coming up, we’re going to talk about strength training in our older years but first let’s do a Web Radio Today mini workout. It’s time, as we do on every Web Radio Today podcast, for a mini workout. Time to start moving in any way that you can so that we can burn some calories, get our heart rates up a bit, get our blood flowing and brighten our day. Walk fast, dance, run, cycle, whatever you want to do for the next three minutes or so to increase your heart rate and get your body moving.

The Fire Apes on Web Radio Today Episode 37

Skip Orem: (07:04)

All righty then, you can bring it down everybody. Your mini workout is over, but you need to cool down so keep moving but much slower as you get your heart rate down into the normal range and then you can stop whenever you want.

THE SEVEN ELEMENTS OF THE WEB RADIO TODY DISESE FIGHTING AND FITNESS MODEL: Faith, Diet, Exercise, Positive Attitude, Guided Imagery, Music and Research.

Skip Orem: (07:18)

We’re all about the seven elements of the Web Radio Today disease fighting and fitness model,

faith, diet, exercise, positive attitude, guided imagery, music and research.

Over the past two seasons of Web Radio Today, we’ve talked a lot about the exercise element and we’ve spent most of our time as we talk about that exercise element, focusing on heart rate training, running, walking, cycling, spinning, dancing. However, heart rate training, it’s only part of the exercise that you need to do to keep your body healthy and in shape. Because in addition to heart rate training, we need to also be doing some type of strength training.

Web Radio Today Episode 36 More Information About Strength Training

Skip Orem: (08:38)

Web Radio Today episode 36, focused on the importance of strength training and why we should be doing it at our older age. And if you haven’t listened to episode 36, I think you should because it makes the case for strength training. And that episode is kind of a prerequisite or prelude to what we’re going to talk about today. By the way, let me mention right here that all of the Web Radio Today episodes, they’re all right there at

Just click on the podcast and show notes page and then you can listen to any and all of our episodes right there from the website,

Give us though until the middle of next week to get the website back up to perfect functionality.

Exercising Muscles Against Resistance

Skip Orem: (09:38)

While episode 36 makes a pretty good case for why we should be doing strength training, I want to talk today about some of the different types of strength training exercises that you may want to do. There’s so many very safe and effective ways for us older folks to do strength training.

Strength training exercises consists of well, exercising your muscles against some type of resistance.

Think exercise machines, free weights, resistance bands, using the weight of our own bodies. And then to continue with your strength training program, you want to increase the amount of resistance as your muscles get stronger.

Investigate What Type of Strength Training Works for You

Skip Orem: (10:24)

Folks in our age group need to start with very light resistance and then progressively increase the resistance as your muscle strength, well, as it begins to improve.

I encourage you everybody to investigate what type of strength training works best for you.

And I’ve included links to information about the different types of strength training exercises in the show notes for this episode. It’s episode 37 and those show notes are at

Machines May Be On Of The Safest Methods for Strenth Training

Skip Orem: (10:58)

I’ve used resistance bands in the past. I’ve also used weight machines.

By the way, I think weight machines may be the safest way to do strength training.

Those machines that make it real hard to do the exercises wrong. Problem is, you have to go to the gym to use the machines and sometimes there are lines, but they are indeed a very effective way to do strength training. Most gyms have people who, without any kind of a fee, will show you how to use the machines. Most of the machines that I’ve used in the past have very clear, well written with diagrams instructions right there printed on the machine.


Skip Orem: (11:44)

For a number of reasons right now, I prefer to do my strength training at home so I’m using two very compact little dumbbells and then I also do planks. But everybody, what you need to do is to develop your own personal plan for how you want to do strength training. Now I’ve provided links to some information about using dumbbells in the show notes for this episode, as well as articles about different kinds of methods folks in our age group can use to do strength training. My personal strength training with dumbbells is focused mainly on my chest and my arms. Dumbbells work great for that. And then I do planks to exercise my core muscles, those muscles of the stomach, the lower back, the hips.

Pushups are another very effective strength training exercise.

That’s my routine, but choose whatever method you want. Just be sure that strength training is part of your overall exercise routine. It’s so important at our age to make sure we can maintain that muscle strength.

Muscles Burn Fat

Skip Orem: (12:53)

If you want to know more about why us older folks should be doing strength training, make sure that you listen to Web Radio Today episode number 36 and check out all the information included, the links in the show notes for both this episode and episode 36.

All the show notes for Web Radio Today episodes are right there at

Just go to, click on the podcast and show notes page. Everything is located there for your reference and for your use. There are no ads, no pop up windows, anything like that at Strength training’s so important as we age and muscles burn fat.

Medical news for seniors on Web Radio Today.

Skip Orem: (14:03)

Medical news for seniors on Web Radio Today.

We’ve often talked about how it is so important to keep our immune system functioning at a high level. Studies show that a person’s diet, new studies are showing that a person’s diet, your dietary patterns as well as the individual foods that you eat can definitely have an increased impact on disease risk, greater risk of allergies and negatively impacting that immune system of yours. That immune system is your defense against diseases and bad health. Eating the wrong foods can put you at a greater risk of allergies and again, they can harm your immune system. This is especially true as it relates to foods and beverages that impact blood sugar levels. Think soda, candy, sugary cereals, sugary baked goods.

Cancer Loves Sugar

Skip Orem: (15:07)

A very recent study that included 562 older adults without diabetes, found that the participants who had higher blood sugar levels, not diabetes but still higher blood sugar levels, had issues with their immune system. They also had higher levels of CRP, that’s a marker for inflammation. The takeaway, everybody, do everything that you can to reduce the amount of sugar in your diet. To keep that immune system of yours healthy, make sure that you follow a diet. You know this, if you’ve listened to this podcast over time, make sure that you follow a diet rich in plant foods, such as vegetables, fruit, nuts and seeds. And then remember this, I must have said it a 100 times on these podcast episodes.

Remember this everybody, cancer loves sugar.

Skip Orem: (16:10)

There are some recent studies that are showing that supplementing your diet with nutrients, including vitamin D, zinc and vitamin C may help to optimize your immune system’s function and reduce your risk of infection and disease. It’s best to try to get those vitamins in your diet. A lot of folks will also take daily vitamins that include vitamin D, zinc and vitamin C.

Skip Orem: (16:44)

And there continue to be medical studies that prove that following a healthy diet and leading a healthy lifestyle, including stress reduction techniques, restful sleep, daily physical activity and other healthy habits is the best way to support the immune system and reduce disease risk. Kind of sounds like

the seven elements of the Web Radio Today disease fighting and fitness model, faith, diet, exercise, attitude, positive imagery, music and research.

Web Radio Today Season 3 Starts This Fall

Skip Orem: (17:32)

As I mentioned earlier in the podcast, we’re in between seasons on Web Radio Today. Season three starts this fall. What actually defines a season on Web Radio Today means that during a regular season, we are doing weekly podcasts every Friday. During this between season period, this spring and summer, I’m going to occasionally though drop in some special episodes and the best way to ensure that you never miss any Web Radio Today episodes is to subscribe to Web Radio Today. You can do that wherever you get your podcasts or at Everybody, we’re on all of the major podcast platforms, Apple Podcasts, Google Podcasts, iHeart Radio, Overcast, Spotify.

If you haven’t done so already, please subscribe to Web Radio Today. It is absolutely free of charge.

Web Radio Today Guided Imagery Session June 18 2021

Skip Orem: (18:30)

The next scheduled off season episode is set for the summer solstice,

Friday, June 18th. And that episode will be a standalone midsummer guided imagery session.

Our guided imagery sessions everybody, have been very popular and I know many folks are looking forward to this new one, Friday, June 18th. And I’m also thinking about doing a couple more episodes before we do that guided imagery session so be on the lookout for those.

Retirement As Leisure? Maybe Not

Skip Orem: (19:14)

I was thinking everybody that in terms of our health and our wellbeing,

it’s really a mistake to think of retirement as a time of leisure.

It can be, well, it’s more about freedom. Being in control of your schedule. Being able to do the things you want and to spend time in ways that well, a working job just doesn’t allow us to do. Retirement though everybody, is a critical time to be concerned about your health. Retirement age is also unfortunately, the age when disease might come to pay us a visit. Don’t take time off from caring for yourself. Try to find things that are interesting. Keep yourself interested in things, learning new things, being around people. Like the Bible says, everything has its season and we have to adapt to and get the most out of every season. And those cycles of good times and then bad times, at our ages we’ve gone through a few of those I would imagine for most of us. I urge you everybody in this cycle, the season of retirement, don’t take time off from caring about your health.

God was always with us, watching over us. Loving us, caring for us.

Skip Orem: (20:46)

It is fun though, during this season of retirement to reflect back on our life, especially our relationship with God during the different cycles. Perhaps we were closer to God during some of the cycles, maybe more distant in others. But one thing, everybody, one thing’s certain,

God was always with us, watching over us. Loving us, caring for us.

Faith, the Most Important Element of the Web Radio Today Disease Fighting and Fitness Model

Skip Orem: (21:24)

Faith is the first and most important element of the Web Radio Today disease fighting and fitness model. Faith and prayer are your vitamins for your soul. You cannot live a healthy life without them. My faith in God rescued me last year. Listeners to this podcast know the story. You can listen to it in episodes 2B and 3B. It’s why this podcast exists. What came to destroy me, brought me back to God. I urge you everybody, to think about your relationship with God this week. Thank him for what he’s given to you, both the good and the bad. Every challenge that God has put before you was put there for a reason. And during those challenges, you were never alone. God was always with you.

Footprints in the Sand

Skip Orem: (22:28)

The poem, Footprints in the Sand., Many of you, you know it. Footprints in the Sand describes how God is always there for us. The poem’s setting is a person our age walking on the beach alone, thinking about their life. Most of us who live near a beach or who have been fortunate enough to be on the beach at some point at our older age, have done that walk thinking about your life. This person in the poem, let’s pretend that’s you. You’re walking along the sand, near the ocean on the beach and you’re looking back on your life, thinking about both the good and the bad times. And as you’re looking back on your life, looking back along the beach, you see footprints on the sand where you’ve walked. Most of the time as you look back there, you can see that there were two sets of footprints. One of those footprints, one of those sets belongs to you and then the other set belong to God. He was right there walking with you during your life.

Skip Orem: (23:59)

But then you, you also notice that during the bad times in your life, the most difficult and challenging times you face during your life, maybe some of those times came last year. You notice that during those times, those bad times, you only see one see one set of footprints. As you look at those single sets of footprints, you notice that well, during the darkest times in your life, during some of your most difficult struggles, well it appears that God wasn’t walking with you then. You can see only one set of footprints. It seems that you were walking alone, had God left you? This is strange so you stop right there and you pray to God. You say in your prayer, “Father, when I was going through so much trouble, why weren’t you walking with me? Why weren’t you there beside me?” God answers you, “My child. I love you and I would never ever leave you. During those times you were suffering, during your darkest hours, those times that you were deeply troubled, those times when you can only see one set of footprints, it was then my child that I carried you.”

Skip Orem: (25:59)

From Nashville, for the Web Radio Today podcast, I’m Skip Orem. Bye, everybody.