Sometimes, in order to transform yourself into a true badass, you’ve got to break some bad habits and form some new ones. EASIER SAID THAN DONE!! Struggling to make exercise stick? You’re not alone. Most people know they should be working out but find it tough to keep the habit going. That’s where Atomic Habits by James Clear comes in. I loved how this book breaks down how to create small, sustainable changes that eventually turn into

Guess what? You don’t need a fancy gym to get fit and stay young! You just need these FIVE essentials for your home workout space! Adjustable Dumbbells: if you don’t have room for all of these… Switch to adjustable dumbbells, save space and still get a full-body workout! Resistance Bands: go with super bands, mini bands or the standard resistance bands for flexibility and strength training without the clutter! A Sturdy Exercise Mat: It’s essential

What do you mean you don’t have a copy of my INTRODUCTION TO FOAM ROLLING e-book? Learning to use a foam roller is like discovering the Fountain of Youth!! In a quick 12 pages you’ll learn about: Foam Rolling for Overcoming Stiffness and Soreness Foam rolling for Injury Prevention and Mobility Enhancement Choosing the Right Foam Roller When to Foam Roll The Fundamentals of Foam Rolling What Muscles to Foam Roll How You Should Feel

Gimme 5 sets of “Stop Eating Crap!” Let’s get straight to the point, Badasses: You can’t out-train a bad diet. If you’re still fueling your body with junk, it’s time to level up. From the Proactive Aging Blueprint: “Clean eating isn’t about being perfect—it’s about cutting out the crap that slows you down. Whole foods like lean proteins, veggies, fruits, and healthy fats are your body’s best friends. Processed junk and added sugars? They’re just holding you back.”

If you’re looking for inspiration to level up your health and longevity, the 6-part National Geographic series “Limitless with Chris Hemsworth” is a must-watch. This isn’t your typical celebrity fitness showcase—it’s a deep dive into the science of aging, resilience, and what it means to push your limits. For those of us who are all about proactive aging (aka everyone here), this series hits all the right notes. Hemsworth takes on challenges that test his

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

STOP SAYING YOU WANT TO TONE UP! – THERE’S NO SUCH THING!! You can either burn fat, build muscle, or – and here’s the kicker – do both. But you can’t just tone that fat – you gotta get rid of it! No matter how much you want it to… fat doesn’t get toned. It just sits there and jiggles… all fat and lazy. When you’re sitting on the couch eating ice cream… it’s just

My GO-TO Power Breakfast Breakfast is the most important meal of the day – and fortunately my favorite! It should also be your biggest meal of the day to jump-start your metabolism. This is my go-to power breakfast that’s packed with protein. Almond flour pancakes made from scratch. (did I mention I LOVE pancakes?) – 1 cup of almond flour, 2 eggs, 1/3 cup of almond milk, 1 teaspoon of olive oil, 1 teaspoon of

I Don’t Care What Your BMI Is… and why anybody would use that number as a measurement to evaluate ANYTHING I can’t understand! Let me tell you why it’s so useless… all BMI – or body mass index – is is a ratio of height to weight. What that means is that a guy with a body type like John Goodman, who’s 6 foot 2 and 250 lbs… And another guy with a body type

If you don’t own a massage unit, you’re doing your aging, active body a grave injustice. I use mine on a regular basis for recovery and there are two kinds you should consider. There’s percussion massage and vibration massage. Both are forms of soft tissue therapy but differ in intensity and technique: Percussion Massage uses rapid, deep strokes to penetrate deeper muscle layers, promoting muscle recovery, reducing soreness, and increasing circulation. It’s ideal for athletes or those with muscle stiffness.

Mother Nature has the best restaurant in town, so let’s talk about the #1 criteria for what you should eat! Can you go outside and… hunt it, shoot it, trap it, catch it, grow it, gather it, pick it, harvest it? Great! Because if you can it’s probably a healthy choice from Mother Nature’s menu! And I can guarantee you’ve NEVER seen a box of macaroni and cheese or a bag of chips in the

Because Staying on Your Feet is More Fun Than Hitting the Ground Let’s face it, nobody wants to hobble off the pickleball court before they’ve had their fill of dinks and drives—especially our 50+ players who plan to keep smashing well into their golden years. That’s where squats come in. They’re one of the most effective ways to build bulletproof knees and protect yourself from unwelcome injuries. Why Squats Matter in My “Blueprint” In my

Here’s the truth, Badasses: Muscle isn’t just about looking good—it’s the key to your independence, energy, and longevity. Lose it, and you lose your ability to move, play, and live on your terms. Keep it, and you’ll stay strong, confident, and unstoppable. From the Proactive Aging Blueprint: By the time you hit 50, you could be losing 1-2% of your muscle mass per year if you’re not strength training. Think about that—by 70, you could be down 20-30%.

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

Stop pushing through pain, hoping it’ll magically go away! Your body’s screaming at you saying, ‘Fix me before you wreck me!’ Keep watching and I’ll show you how to fix what’s broken with a quick and simple approach that YOU can do yourself—no pricey physical therapy required. Corrective exercise is the ultimate fix-it toolkit, and it has three parts: Foam Rolling, Stretching, and Strengthening. Let me break it down. Step1 – Foam Rolling (Self-Massage) –

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

A common excuse I hear from many of the incredible women I train: “I can’t eat right because I have children.” Let’s break down this conundrum and get real. Here’s the truth— it’s tough to out-train a bad diet, and this excuse leaves us stuck between a rock and a hard place. So, buckle up for some old-school wisdom. When you say, “I can’t eat right because I have children,” what you’re really saying is,

I want to share a little insight into the often underestimated art of breathing during exercise. Here’s the deal: When it comes to working out, some folks might think it’s cool not to breathe hard. Well, let me tell you, that heavy breathing is a sign your muscles are ready to roll. Your muscles crave oxygen to function efficiently. In my boot camps, I often say, “When you start breathing heavy, your muscles are saying,

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