Don’t make these 5 BIG mistakes if you’re over 50 and just starting to exercise again! Mistake #1: Thinking You’re 20 Again. You’re not! … and your body will let you know it!. Leave the insane boot camp workouts to your grandkids. Start slow, build up, and avoid the agony of defeat! Mistake #2: Ignoring Warm-Ups. This a recipe for disaster! Warm up your muscles, knees, back, hips, and shoulders. Trust me, they’ll all get

Feeling stiff? Let me show you one of my favorite stretches… and that’s the Child’s Pose also known as the Prayer Stretch. It’s super simple and feels amazing. This move stretches your back, hips, shoulders, knees and ankles all at once—perfect if you’ve been sitting too much or need to release tension. Relaxing into Child’s Pose also improves flexibility and calms your mind by reducing stress. The Bonus: It’s great for lower back pain. Relax

Let’s get real for a second. Having a plan is great, but you know what separates dreamers from doers? Consistency. It’s not about starting strong or waiting for motivation to strike—it’s about showing up every day, even when it’s hard, inconvenient, or boring. That’s how progress happens. From the Proactive Aging Blueprint: “Consistency isn’t sexy, but it’s the secret sauce to success. It’s the quiet grind that turns small actions into big results. The key isn’t perfection; it’s

When you see a high ball on the court, your instinct might be to attack it as hard as possible without a second thought. But here’s the catch: mindlessly attacking without strategy can backfire—fast. At higher levels of play, aiming for the wrong target can leave you scrambling to defend, making your powerful attack more of a liability than an advantage. Why Smart Targeting Matters in Pickleball From the Proactive Aging Blueprint: “Pickleball isn’t just

Let’s talk about the most underrated part of fitness: Recovery. It’s not optional; it’s the glue that holds your progress together. Without proper recovery, you’re setting yourself up for burnout, injuries, and plateaus. And the MVP of recovery? SLEEP. From the Proactive Aging Blueprint: “When you sleep, your body goes into full-on repair mode. Muscle tissues damaged during exercise are rebuilt, and your energy stores are replenished. Growth hormone—your body’s natural anabolic steroid—is released during deep sleep, helping you

Let’s face it: pickleball can be murder on your shoulders if you’re not careful—especially as we get older and our joints start voicing their opinions. In my “blueprint” philosophy, we focus on total-body harmony—which means we don’t just play; we prepare and protect so we can keep playing for years to come. Your rotator cuff is a prime example of where that matters most. What’s the Rotator Cuff, and Why Does It Matter? Your rotator

Let’s get real: Stress is the silent assassin of your health. It messes with your sleep, wrecks your recovery, and even tightens your muscles until you feel like a walking ball of knots. Chronic stress doesn’t just make you miserable—it can literally shorten your lifespan. But here’s the badass news: You can fight back. The Proactive Aging Blueprint is packed with stress-busting tools, and today I’m sharing a few of my favorites to help you take control before stress

Want to boost your mobility and strength effortlessly? Incorporate a daily deep squat into your routine! This simple yet powerful position does the following:  Stretches the 3 major joints of the lower body (hips, knees, ankles) by placing them in full flexion. That means bending them as far as they will go. This keeps those joints healthy and improves your ability to walk run and everything else you use your legs for.. (that’s a lot

If you’ve been told to “take it easy” because you have arthritis, I’m here to tell you that’s bullsh*t advice. Strength training isn’t just safe when you have arthritis — it’s one of the best things you can do to fight it. And I don’t just say that as a trainer — I say that as someone living with arthritis in both shoulders, my left knee, and as someone who had my right hip replaced

The older you get, outdoor workouts and playing sports offer several unique benefits compared to traditional gym workouts: Vitamin D Exposure: Outdoor workouts allow individuals to soak up natural sunlight, which is a primary source of vitamin D. Adequate vitamin D levels are essential for bone health, immune function, and overall well-being, especially as people age. Mental Health Benefits: Spending time outdoors and engaging in physical activity in natural surroundings can positively impact mental health.

As an online trainer and coach who focuses on combating REACTIVE AGING with PROACTIVE AGING activities, one of the BIGGEST questions I get about regaining the strength and mobility from my youth is “HOW?” What do I need to do to live stronger without hating the process? Here are my 5 keys to “growing old without getting old.” #1 – “Ya got ta git ya mind right.” (In my best Smother Martin voice. If you’re

If your backhand feels like your Achilles’ heel on the court, don’t worry—you’re not alone. Many players struggle with backhand consistency, but the solution lies in refining your technique and building the strength, balance, and coordination to make it reliable. And here’s the kicker: the same principles that improve your backhand can enhance your everyday life. 3 Backhand Mistakes That Hold You Back—and How to Fix Them 1. Too Much Wrist Action Your wrist might

Let’s talk about the ultimate workout plan—one you probably mastered as a kid. It’s simple, fun, and 100% effective. Ready? It’s called: Go outside and play! From the Proactive Aging Blueprint: “Fitness doesn’t have to feel like a chore. Play is about celebrating what your body can do and having fun while staying active. Whether it’s hitting a ball, hiking a trail, or throwing a Frisbee, moving your body with joy keeps you consistent—and consistency is the

Let’s delve into something you do every day without thinking: breathing. The catch? HOW you breathe could be impacting your health right now! To elevate your wellness, let’s focus on the art of deep breathing. Remember, you can go without food or water for a while, but only about 4 minutes without breathing. That’s how vital it is! Try this. Take a deep breath. If your chest moves more, you’re chest breathing. If your stomach

Your knees don’t have to hurt if you understand that your knees aren’t the problem. It’s the muscles attached to your knees and a foam roller that might offer you a solution. If your knees hurt going up and down stairs, standing for long periods, during your workouts, or while playing your favorite sport – THIS is your solution! Use a FOAM ROLLER to relieve tension in the muscles ATTACHED to your knees and you

I am strangely inspired by The Pittsburgh Steelers for reasons that you might never guess. Growing up in Erie, PA, I started life as a Cleveland Browns fan because that was my stepdad’s team and Sunday football was one of the first areas where he and I connected. But in the early 70s, as the Browns started becoming perennial losers and the Steelers started winning, my loyalties began to shift culminating with the Steelers’ first

If you’ve ever wondered what it takes to live to 100—not just existing, but thriving—Dr. Walter M. Bortz lays it all out in his groundbreaking book, Dare to be 100. This isn’t just a book; it’s a blueprint for longevity, perfectly aligned with my Proactive Aging Blueprint philosophy. Dr. Bortz doesn’t believe in aging passively, and neither do I. His approach focuses on taking deliberate action in key areas of life to build not just years, but quality years.

Stop comin’ at me with that crap about not being motivated! I ain’t tryna hear that! Depending on motivation to do your workouts is like trusting a politician’s promises… Please… do not hold your breath waiting on that shit to happen! MOTIVATION… even at it’s best, is pretty damn fickle. One day it’s got you… the next day it kicks you to the curb! Instead of MOTIVATION, you’ve got to turn your mindset to COMMITMENT

Getting old ain’t for sissies so you need to muscle up!!. To do that you’re gonna need to pump up your protein, and here’s why: 1 – You Gotta Maintain Your Muscle Mass: As you age, you naturally lose muscle mass… the technical term for that is SCARPENIA. But protein repairs your muscles when they break down, so you don’t end up weak and shuffling around like the walking dead. 2 – Your Body Naturally

Let’s talk balance. It’s one of those things you don’t think about—until you’re suddenly grabbing for a railing or feeling that moment of panic mid-stumble. If you’ve ever laughed at those “Help, I’ve fallen, and I can’t get up!” commercials, listen up: Without good balance, that could be YOU. Here’s the reality—as you age, your balance naturally declines. Muscle loss, slower reflexes, and reduced coordination all play a role. But here’s the good news: Balance