I love kickstarting my day with 30 minutes of cycling, (stationary or road, depending on the weather) on a regular basis, and here’s why: It’s Good For My Heart: Cycling is an excellent aerobic exercise that gets my heart pumping and improves my cardiovascular health. It helps lower my blood pressure, reduces the risk of heart disease, and improves my overall heart function. It’s Easy on My Joints: Cycling is a low-impact exercise that is

OLD is just a running count of how long you’ve been able to hang in there. In fact, there’s only one alternative to getting old – and it’s not a good one. You either get old or you die. And we all have friends or loved ones who didn’t get to enjoy the PRIVELIDGE of getting older. The problem lies in what you allow the passing years to connect getting older… LIKE: Old and MISERABLE

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 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 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

If you’ve ever dealt with a herniated disc, you know how brutal it can be—radiating pain, numbness, weakness, and discomfort that just won’t quit. But here’s the good news: Inversion therapy can be a game-changer when it comes to managing and potentially improving herniated disc symptoms. What is a Herniated Disc? Between each vertebra in your spine, you have discs that act as cushions, absorbing shock and allowing for smooth movement. When a disc herniates

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

Let’s clear up the misuse of the word “Diet.” It’s not about crazy, short-term eating plans that promise rapid weight loss. Instead, it’s a daily way of eating that can sustain you for life. Simply put, if you gain the weight back, the diet didn’t work. No matter the name or specifics of the diet, the principle remains the same. Your diet should be about developing healthy eating habits and sustaining your wellness throughout life.

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

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

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

Don’t let stiffness hold you back from crushing your fitness goals as you age! While stretching is essential, it’s not the only solution. Here are 3 game-changing tips to boost your flexibility and range of motion: Foam Rolling and Self-Myofascial Release: Incorporate foam rolling and self-myofascial release techniques into your routine to release tension and improve tissue mobility. Target key areas of tightness to unlock greater flexibility and movement potential. Strength Training for Mobility: Don’t

This is my EXACT STRATEGY for eating healthy without special diets, meal plans or the dreaded counting macros! Ditch the Processed Foods: Limit your intake of processed and packaged foods high in added sugars, unhealthy fats, and artificial ingredients. Instead, opt for whole, minimally processed foods whenever possible to support optimal health and well-being. Focus on Nature’s Foods: Fill your plate with nutrient-dense, whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats.

Customized Workouts for Your Body: A trainer designs workouts tailored to your specific needs, whether it’s improving mobility, building strength, or addressing joint pain. Safe and Effective Training: Trainers ensure proper form and technique, reducing the risk of injury and making every rep count. Accountability to Stay Consistent: Having a trainer keeps you committed to your fitness routine, even on days when motivation is low. Focus on Functional Fitness: Trainers incorporate exercises that improve real-life

If you’ve ever struggled to get up from a chair, carry groceries, or climb stairs without feeling like you’ve just run a marathon, this post is for you. Functional exercises are all about improving the quality of your daily movement. These aren’t just gym exercises—they’re movements that mimic real-life actions, making everything you do easier, safer, and more badass. Why Functional Exercises Matter From the Proactive Aging Blueprint: “Functional exercises train your muscles to work together effectively, improving balance,

YOU CAN GET FIT 4 MINUTES AT A TIME AND I’M GONNA SHOW YOU HOW! All you need to get in shape is the magic of the TABATA! 4-minute sessions of high-intensity interval training – or HIIT – called a TABATA is the king of the hill for INCREASING CARDIOVASCULAR HEALTH – BUILDING MUSCLE – and BURNING FAT! And in the world of exercise, those are the big 3!! Crank out an exercise for just

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

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

If you want to take your pickleball game to the next level, it’s time to embrace the dink life. Low, controlled dinks aren’t just shots—they’re strategic tools that turn the game into a battle of endurance, precision, and patience. The higher you climb in skill level, the more dinks become a weapon for controlling the game, creating openings, and keeping your opponents on their toes. Why the Low Dink is a Game-Changer Keeps You Safe:

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