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

As we roll into Thanksgiving and the Holiday season, we take time to reflect on things we’re grateful for. What are you guys grateful for? I’ll start: my faith, family, friends, fitness, and food on my table (I call it my 5 F’s) Let us know! And as always, we appreciate you all so much. Coach Alex

Staying energized throughout the day is essential for maintaining productivity, focus, and a positive mindset. Whether you're a busy professional, parent, or just trying to get through your day with more energy, there are simple yet powerful ways to elevate your energy levels through fitness and nutrition. Here’s how: 1. Consistent Exercise One of the best ways to naturally boost your energy is through regular physical activity. Just 30 minutes of moderate exercise, like brisk walking, jogging, or cycling, can work wonders. Exercise stimulates the production of endorphins, your body’s natural mood lifters, helping you feel more energized and focused. Plus, regular physical activity improves cardiovascular health, which leads to better oxygen and nutrient delivery throughout your body, enhancing overall energy levels. If you feel like you don’t have time, remember: consistency matters more than intensity. Find time in your day to move—whether it’s a quick jog, a home workout, or even a brisk walk during lunch. The key is building a habit of moving daily. 2. Balanced Nutrition What you eat has a huge impact on your energy levels. To keep your energy steady throughout the day, focus on fueling your body with a balance of complex carbohydrates, lean proteins, and healthy fats: - Complex carbs (like whole grains and vegetables) provide sustained energy. - Proteins (like chicken, fish, beans) support muscle repair and keep you feeling full. - Healthy fats (like avocados, nuts, and olive oil) are essential for brain function and hormone balance. Try to avoid excessive sugar and processed foods—they may give you a quick burst of energy, but the crash that follows can leave you feeling more tired than before. 3. Adequate Sleep Nothing depletes energy levels faster than lack of sleep. Aim for 7-9 hours of quality sleep each night to allow your body and mind to recharge. Implementing a consistent sleep routine, minimizing screen time before bed, and creating a restful environment can make all the difference. Without enough sleep, your energy, cognitive function, and mood can suffer, which impacts everything else in your life, including your workouts and nutrition.

Hey RCF fam. I want to touch briefly on one thing. The HARD thing. Lately, I’ve been having to step up my game in school, work, fitness and recovery, and that all includes doing the hard thing. BUT we go through trials of long periods of studying, extra hours in projects, a tough workout, a cold plunge, you name it because there is an end state in mind. It’s to be better or any verb with an -er at the end. I want y’all to think of one or two -er statements that you want to be and decide for yourself if doing the hard thing is worth it to you. Is having more energy, confidence, and free time worth it to you? Is fitting in your clothes, enjoying your meals, and having extra money worth it to you? This all requires some back end work and developing a skill (doing the hard thing) so that we have the thing that everyone wants: FREEDOM. WE CAN DO HARD THINGS! Let’s get after it! -Alex