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

If you've ever wondered about the best time to consume protein for muscle growth and improving body composition, you're not alone. A recent study by Wirth, Hillesheim, and Brennan (2020) analyzed the effects of protein intake timing on body composition and muscle function to find out if when you eat protein really matters as much as how much you consume. Here’s what they found and what it means for you! Key Findings: 1. Total Protein Intake is Key: The study emphasized that total protein intake (ideally 1.2–1.5 g/kg of body weight per day) was more significant than timing. Whether participants consumed protein before, after, or spaced out throughout the day, the gains in lean body mass (LBM) were similar across all groups. 2. Timing Doesn’t Make a Big Difference: Protein timing, such as before or after exercise, did not significantly affect LBM improvements or strength gains. The takeaway? Consuming enough protein each day is more impactful than the exact timing of each meal. 3. Protein + Resistance Training = Best Results: The study highlighted that combining resistance training with a high-protein diet is essential for muscle development, especially for beginners who are looking to make noticeable improvements in body composition. Practical Recommendation Based on the Results of the Study: - Daily Protein Goals: Aim for 1.2–1.5 g of protein per kg of your body weight every day. You can spread this out across meals to make it easier to reach your goal. - Consistency Over Timing: Don't stress too much about consuming protein at a specific time. Instead, ensure that you consistently reach your daily intake. - Pair Protein with Workouts: Engage in regular resistance training (like weightlifting or bodyweight exercises). This will maximize the muscle-boosting benefits of your protein intake and help you build strength more effectively. The science supports a simple approach: prioritize hitting your protein target and staying consistent with your workouts. Whether you're eating protein at breakfast, lunch, or dinner, what really matters is that you're fueling your body with what it needs to grow and recover.