Midlife Fit Club

Three years ago, I never thought I'd be able to say this.

I'm not sharing this for a pat on the back. I'm sharing it because maybe you're having a few drinks right now, telling yourself it's okay. You might think you need to relax, it's just a social thing, or that everyone does it. Maybe you feel it's just part of who you are and can't imagine quitting.

I told myself all of that for over 35 years.

When I drank, I couldn't stop at just one or two. I tried to drink in moderation, but it never worked for me.

But what I really want you to know is that you don't have to drink the way I did for it to be taking something from you. You don't need to hit rock bottom or spend years struggling. If drinking is costing you your mornings, your patience, your money, time with your family, or even just a bit of who you want to be, that's reason enough.

This isn't really about me now. It's about you, especially if you've ever wondered if alcohol is quietly taking more from you than it gives.

One of the biggest surprises after I quit was realizing I could still enjoy social events without a drink. I found out I never really needed it.

If you're thinking about making a change, start small. In every 28-day challenge I run, I encourage people to go alcohol-free for those 28 days. You don’t have to wait for another one of my challenges to start today, either. You don't have to promise forever. Just show yourself what you can do.

If I can do it, so can you. Try 28 days and see what happens. Let your own results convince you to keep going.

Mobility. Still a work in progress, especially at 54.

The older I get, the more I realize strength training alone is not enough. Hip and lower back mobility is something I work on every single day, and honestly I am still not great at it. That is kind of the point though. You get better by practicing, not by being perfect.

Here are 5 moves I have been doing consistently to stay loose, move better, and keep my joints healthy for the long haul.

Stretch #1
Horse Stance
Wide legs, 5 reps, hold the last one 20 to 30 seconds.
Opens up your hips and inner thighs.

Stretch #2
Z Sit
30 seconds each side.
Trains your hips to rotate both ways. Great for knee health and squat depth.

Stretch #3
Heel Sit + Cross Arm Shoulder Stretch
30 seconds.
Ankle and knee mobility plus tight shoulders, all in one.

Stretch #4
Deep Squat Unsupported
Outside, no help. This is the harder version and will show you exactly where your mobility is right now.

Stretch #5
Deep Squat Supported
Inside with my coffee and my heavy table. Holding on lets you sink deeper, spend more time in the position, and build comfort without forcing it.

2 rounds. No equipment needed outside. Just a sturdy table or counter for the supported version.

A few minutes a day beats one long session once a week every single time.

I am doing this right alongside you, practicing a little every day.

If this helped you even a little, share it or send it to someone who needs it. That is honestly the biggest way you can support what I am doing here, and I do not take it for granted. 🙏🏼

Single Kettlebell Beginner Workout that I'm doing in real time, showing 1 full round.

I call this a beginner workout because the movements are simple and most people can learn them with a little practice. If you're more experienced, simply grab a heavier kettlebell and push this to 7 rounds. I have done this exact workout with a 28kg (62lb) kettlebell.

In this video, I'm using a 22 kg (48 lb) kettlebell.

I performed this as a kettlebell complex, meaning there was no rest between exercises. I completed 5 rounds total, resting about 1 to 2 minutes after each round.

This workout can also be done as a circuit, with 15 to 30 seconds of rest between exercises. It's a great way to get through the workout if the complex feels a little too challenging at first.

If you're just starting out, scale it back to 3 rounds with a lighter kettlebell and build from there.

Workout Details
5 Rounds
10 Swings
10 Total Goblet Reverse Lunges
10 Deficit Push Ups

If you found this helpful, please like, save, and send it to a friend. Those small actions help me reach more people and keep creating helpful, meaningful content like this.

Let's go.

The other day I was talking to my youngest daughter, and she said, "Dad, you should do more posts where you just speak from the heart." She was right.
So I asked myself, "What message would I share?" It wasn't anything complicated. It was actually pretty simple.

It's okay to feel lost. I think we forget to say that to each other, especially men. We're taught to push through and act like we have it figured out, even when we don't.

Looking back, I really only had two choices. I could keep doing what I was doing and slowly give up on my health, or I could fight for myself. And by fighting for myself, I was fighting for my family too.

So I chose to make living a healthy lifestyle the best way I know how. Today I'm 54, over three years sober, 5 foot 11, 170 pounds, with great energy and the healthiest I've felt in years.

If there's one thing I've learned, it's that no one can make that decision for you. You have to want it for yourself, deep down.

So if you're feeling lost right now, that's okay. It doesn't mean something is wrong with you. It just means you're at the point where something has to change.

If I could do this, so can you. Once you make that decision and stick with it, life becomes so much more rewarding.

A lot of people ask what I eat while traveling. Here’s everything I packed for our three-day drive to Idaho.

Caroline always packs real food, so we never have to choose between gas-station snacks and going hungry. For this trip, we brought homemade beef jerky, hummus, granola, Brazil nuts, cherries, apples, oranges, celery, carrots, dried pineapple, dried apples with no added sugar, pumpkin seeds, coconut water, canned tuna in a Tupperware, and Chomps beef sticks as a backup.

We usually pack hard-boiled eggs, but we ran out just before leaving my mom’s place, so we skipped them this time.

I always make my protein water, too. I use two scoops of unflavored grass-fed whey isolate, creatine, electrolytes, and a splash of ginger-lemon-apple juice. Most mornings, I also have black coffee with collagen mixed in.

One morning, the hotel offered free breakfast, so I grabbed scrambled eggs, sausage, a banana, and an orange to take with me. For dinner last night, we ate out, and I had a Caesar salad with grilled chicken, a bowl of beef brisket chili, and a plain iced tea.

When you’re sitting in a car for hours, eating gas station junk just makes you feel like crap before you even get out of the driver’s seat. If you eat like this instead, you’ll actually feel good when you arrive, not worn out.

None of this is complicated, and planning ahead doesn’t take much time. It just takes a bit more effort. It’s much better than grabbing whatever’s nearby after a few hours, then needing to stop again because you filled up on empty calories
With no real nutrition.

This approach works for any kind of travel, not just road trips. When we flew last year, our list of foods was almost the same.

If you’re traveling anywhere this summer, save this list and share it with your partner or best friend. That way, you’ll have a plan instead of relying on willpower at a truck stop or airport when you’re starving.

Ever thought of swimming laps for your workout?

I don't always have access to a pool, but since Caroline and I are visiting my mom's house in the desert and there's a community pool, I figured I'd switch things up and make today's workout a full body swim instead of my usual strength session.

Turns out swimming hits basically everything. Arms, back, core, glutes, legs, all working at the same time, and your shoulders and hips are getting loosened up too. It's just easy on the joints, which makes it a great option if you've got a bad knee, back, or shoulder and still want a real workout.

What surprised me most was how much it felt like resistance training. Pushing and pulling against the water the whole time is real resistance, and by the end, I had a legit pump in my arms, back, and shoulders, the same feeling I get after a solid lifting session.

This is exactly the kind of simple, no-gym-required workout I try to build into my midlife fitness routine when I'm traveling or don't have my usual setup.

It's always good to try something different. Movement is movement. Have a great day, everyone.

Workout: 30 minutes total
30 second-1 minute rest every 2 laps. I lost count around 25 laps, but time under effort was the goal today, not the number.

Single Kettlebell Beginner Workout that I’m doing in real time, showing 1 full round.

I call this a beginner workout because the movements are simple and most people can learn them with a little practice. If you’re more experienced, simply grab a heavier kettlebell and push this to 7 rounds. I’ve done this exact workout with a 28 kg (62 lb) kettlebell.
In this video, I’m using a 22 kg (48 lb) kettlebell.

I performed this as a kettlebell complex, meaning there was no rest between exercises. I completed 5 rounds total, resting about 1 to 2 minutes after each round.

This workout can also be done as a circuit, with 15 to 30 seconds of rest between exercises. It’s a great way to get through the workout if the complex feels a little too challenging at first.

If you’re just starting out, scale it back to 3 rounds with a lighter kettlebell and build from there.

Workout Details
5 Rounds

10 Swings
10 Overhead Presses
10 Goblet Squats
10 Two Hand Rows
10 Push Ups

If you found this helpful, please like, save, and send it to a friend. Those small actions help me reach more people and keep creating helpful, meaningful content like this.
Let’s go.

Don't know where to start your own fitness journey?

Walking is one of the easiest ways to get moving.

Get off your butt. Get outside. Start walking. Not tomorrow, right now.

Last call. TIME26 starts today, July 6th.

No more excuses. No more waiting for Monday, next month, or "when things settle down." Things don't settle down. You just decide.

28 days. Real workouts. Real food. Just do the work.

This is your sign. Challenge yourself and see what you're actually capable of.