This is the real formula for fitness: 10% exercise, 20% diet, and a whopping 70% mindset. It’s not just about convincing yourself; it’s about making it FUN. My number one job is not to motivate you, but to help you find the joy in staying fit. Fitness isn’t a short-term commitment; it’s a lifelong journey, and doing something for the rest of your life that isn’t fun is, well, a little crazy. My joy as

In this flashback video, I’m breaking down the 6 things we all do daily without fail. These aren’t just routine actions but pillars of a thriving life. Let’s quickly run through them: Breathe: Quality breathing equals a quality life. Eat: It’s not just fuel; it’s the foundation of rebuilding your body and enhancing your life. Drink: Opt for purity and quality in what you drink, and watch your life quality elevate. Move: Don’t just exercise,

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,

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

Dear Rick, Your journey from your early experiences to your current approach to fitness is truly inspiring. It’s a testament to the enduring power of staying active and having fun while doing it. The “go outside and play” philosophy is a wonderful foundation for a lifetime of fitness. Your diverse background in information technology, marketing, sales, public speaking, journalism, publishing, special event promotions, and more adds a unique dimension to your fitness coaching. It’s evident

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

I’m throwing it back to another video I filmed about five years ago, where I spilled the beans on a crucial aspect of the fitness journey – finding a good workout partner. In this video, I get real about how challenging it is to find a truly great workout companion. I share my belief that a reliable workout partner is gold when it comes to keeping those fitness habits alive and kicking throughout life. Whether

If you’re over 40 STOP jumping into fitness programs until you do these 3 things! #1. Loosen Up Those Tight Muscles! – I’m not talking about doing a few warmup stretches. I start all of my over 40 clients with a program of 2 to 8 weeks of nothing but stretching and foam rolling. Because by the time you’re in your 40s, 50s or 60s… You gotta admit – your ass is really tight. And

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

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

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

Here are my top 3 must-have tools if you want to start moving better and feeling younger. #1 – A YOGA MAT – If you wanna move better you you need to get down on the floor and do some stretching. Get yourself a good THICK Yoga mat – especially if you have hardwood floors. It’ll give you a comfy surface for your stretching and exercises, and help prevent any slips and falls. #2 –

If tennis elbow is keeping you from enjoying your time on the pickleball court, you’re not alone. This common overuse injury doesn’t just affect tennis players; it’s notorious among pickleball enthusiasts too. The good news? With a few simple adjustments and some proactive care, you can reduce pain, protect your arm, and get back to playing at your best. Grip It, Don’t Rip It: Adjusting Your Paddle Grip One of the biggest contributors to tennis

If you want to improve your footwork and dominate the pickleball court, it’s time to add the L.E.F.T. Drill (Lower Extremity Functional Training) to your routine. Originally designed as a staple in agility training for basketball and tennis players, and often seen on the practice track and in football camps, this drill is the foundation for quick, controlled movement in any sport. And when adapted for pickleball, it becomes a powerful tool to level up

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

Let’s get real: your body is like a high-performance machine. And just like your car, your house, or your favorite cast iron skillet, it needs regular maintenance to keep running smoothly. You wouldn’t skip oil changes for your car or leave a leak in your roof, so why would you neglect your own body? Every single day, you already commit to basic maintenance tasks: You bathe (hopefully). You brush your teeth (because cavities suck). You

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

When you ‘tone’ what you are doing is building muscle and losing fat. In that case, your weight may not change or even go up. Get a BODYFAT SCALE and focus on the amount of body fat you carry instead of your weight. It’s a much better indicator of progress. You can get the body fat scale and smartphone app I use here–> https://amzn.to/3JpslMd