If you’re over 40 and looking to get back in shape, congratulations—you’re taking an important step toward living a more enjoyable, active life. Whether you want to lead your family, keep up with your kids, or simply feel better in your own skin, the right fitness plan can help you achieve your goals safely and effectively. Here’s your guide to getting started, increasing your strength, and improving your quality of life. Getting Started: Safe and Effective Workouts As your body ages, it’s essential to focus on low-impact, progressive movements to build strength and endurance while minimizing injury risk. 1. Start Slow with Strength Training - Begin with bodyweight exercises such as squats, push-ups, and planks. Once you’re comfortable, add light weights or resistance bands. - Focus on compound movements like squats, deadlifts, and rows. These exercises engage multiple muscle groups and improve functionality for daily activities. - Start with 2-3 days per week, allowing at least a day of rest between sessions to let your muscles recover. 2. Incorporate Heart-Rate-Based Cardio - Use heart-rate-based cardio, such as walking, jogging, or cycling, to build endurance safely. Aim for 30-45 minutes, 2-3 times per week. - Keep your heart rate in the MAF 180 zone (180 minus your age) to burn fat efficiently and reduce the risk of overexertion. 3. Prioritize Flexibility and Mobility - Add dynamic stretches before workouts to improve range of motion and prevent injury. - Incorporate yoga or Pilates 1-2 times a week to enhance flexibility and core strength. 4. Active Recovery is Key - Include light activities like walking or stretching on non-training days to stay active without overloading your body. Nutrition: Building Muscle and Burning Fat Your diet plays a crucial role in achieving fitness goals, especially as you age. Here’s how to optimize your nutrition: 1. Increase Protein Intake - Aim for 0.8-1 gram of protein per pound of body weight. Protein supports muscle repair, builds lean mass, and promotes fat loss.

Thanksgiving is one of the best times to come together to celebrate our gratitude with friends and family. It also consists of lots of delicious food. I am going to share with you some Thanksgiving hacks I've learned to enjoy the day with family and friends, but avoid any setbacks. 1. The four days leading up, get to the gym or plan your training so we keep our metabolisms running smooth throughout the week 2. Drink lots and lots of water. Thanksgiving food is usually very salty and this will help filter out high salt content. 3. If time permits, get some activity in the morning of Thanksgiving and your body will be energized for the day! 4. This one day does not derail your progress. ENJOY this time and be present with the people you love. that is just as good enough for the soul as training and eating well. What are y'all doing for Thanksgiving? I am heading to Wisconsin to spend time with my dad and I am very excited! Enjoy the holiday and keep crushing it! Alex

Introduction to Your 4-Week Bodyweight Program Welcome to your 4-Week Bodyweight Workout Program! We're thrilled to have you on board and excited to guide you through this journey toward improved fitness and well-being. This program is designed with your busy schedule in mind, ensuring you can achieve fantastic results without the need for any equipment or gym memberships. Whether you're at home, traveling, or in the office, these workouts can be done anytime, anywhere. Our goal is to help you build strength, increase endurance, and enhance your overall fitness through simple yet effective bodyweight exercises. Over the next four weeks, you will progress through a series of workouts that gradually increase in intensity, helping you develop greater body mastery and self-discipline. Each workout is structured to be completed in just 20-30 minutes, making it easy to fit into your daily routine. We've included a variety of exercises such as push-ups, squats, lunges, and planks to ensure a well-rounded approach to your fitness journey. Remember, consistency is key. Stick with the program, listen to your body, and don't hesitate to take rest days when needed. We're confident that by the end of these four weeks, you'll feel stronger, more energized, and proud of the progress you've made. Let's get started and make these next four weeks transformative and rewarding. You've got this! Nutritional Guidelines for Your 4-Week Bodyweight Program. To maximize your results and support your fitness journey, pair your workouts with a balanced and nutritious diet. Here are some concise nutritional guidelines: 1. Eat a Balanced Diet - Carbohydrates: Whole grains, vegetables, fruits, legumes. - Proteins: Chicken, turkey, fish, eggs, beans, tofu. - Fats: Avocados, nuts, seeds, olive oil. 2. Stay Hydrated: Drink at least 8 cups (2 liters) of water daily. Opt for water, herbal teas, or fruit-infused water over sugary drinks. 3. Eat Regular Meals: Three balanced meals and 1-2 healthy snacks daily. Don’t skip breakfast for a metabolism boost.

Most if not all of us will rest on Sunday or take it as an active recovery day. I like to add a little mindfulness to my Sunday by contemplating what I want to accomplish in the upcoming week. Gym goals, work goals, family plans, etc. It just helps me be present and thoughtful going into the week. Anyone else do that? Give it a try!

For years, I struggled with running—pushing through shin splints and other injuries. Like many, I was told to just “run faster and harder,” which only led to more pain. But when I discovered the MAF180 Method, everything changed. Suddenly, I was running injury-free, enjoying the process, and improving my endurance without the pain I once thought was inevitable. The MAF180 Method, developed by Dr. Phil Maffetone, focuses on training your body to burn fat for fuel rather than carbohydrates. By doing this, you build a stronger aerobic base that allows you to run further, faster, and longer—without injury. Let’s dive into how you can use this method to transform your running! What is the MAF180 Method? The MAF180 Method centers around running at a controlled heart rate that keeps you in your maximum aerobic zone. This means running at a pace where your body is burning fat as its primary fuel source. Over time, this builds endurance, improves efficiency, and prevents injuries. The key here is that you have to run slow to run fast. By staying in this heart rate zone, you're avoiding the stresses and breakdowns that happen when you push yourself into anaerobic zones too often. How to Calculate Your MAF180 Heart Rate To find your target heart rate (HR), follow these steps: 1. Start with the number 180. 2. Subtract your age from 180. For example, if you are 40 years old, you would calculate 180 - 40 = 140 beats per minute (bpm). 3. Make adjustments based on your health and fitness level:Subtract 10 if you're recovering from illness, surgery, or have a major health issue.Subtract 5 if you’ve been injured, are inconsistent in training, or are just getting back into it.No changes if you’ve been training consistently for up to two years without major issues.Add 5 if you’ve been training consistently for more than two years without injuries or setbacks. Your result is your maximum aerobic heart rate—the HR you should not exceed during your runs. This is where your body will efficiently burn fat for fuel and build a solid aerobic base.