Gut-Check for Guys: Questioning Your Approach to Fitness After 40

I seek a sustainable plan for fitness, nutrition, and feeling “whole” for the 2nd half of my life. I want to feel great, look (at least) pretty good for my age, keep getting happier, and live long.

Of course. But how to really do it? We all face—and can powerfully answer—the same questions…

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I seek a sustainable plan for fitness after 40: physical health and feeling “whole” for the 2nd half of my life. I want to feel great, look my best, keep getting happier, and live long.

Of course. But how to really do it? We all face—and can powerfully answer—the same questions…

1. Exercise: what do I need more (and less) of?

We need to purposefully mix endurance, strength, flexibility and balance. Obvious? Many “fit” guys don’t do this – I’ve been one of them (I was “lucky” to have some injuries over time push me toward more variety). Some of us never had a consistent regimen, and now need one. Wherever you start, the goal is a healthy mix.

Runners: That 3rd or 4th run this week serving you as well as a strength session or a swim? (reverse question for swimmers)

Weights guys: Skip a set or two (or a day) and do some maintenance on the heart and lungs?

Cyclists: What can you do for non-cycling muscles and skeletal benefits of weight-bearing exercise?

All-around gym / boot camp guys: Question for you in “Serenity & Joy” below.

Brothers, with your thriving in mind, I urge you to get more balanced. Try living each week with (minimum) two cardio workouts, one strength session, one trip to the pool or onto the yoga mat (yoga?!! more on that here), and something outdoors (some of these can be combined – that’s beautiful). For concrete weekly suggestions, check out this post.

2. Nutrition: what simple, non-“diet” approach can I live with?

If you’re reading this, you know exercise alone isn’t enough anymore. We need the right quantity of food, and a high batting average on quality. Most of us benefit from a smart mix of vitamins and supplements.

In future posts, I’ll explore many questions we have in this realm. But to begin with, please start:

⇒ Reducing refined sugars and flours (bonus: virtually eliminate these, other than on pig day)

⇒ Upping your protein (some at every meal – lean is better, but occasional bacon won’t kill you)

⇒ Eating fruits and vegetables (duh)…focus on low-sugar cold-weather fruits like apples and berries

⇒ Eating good fats (nuts, avocados, olive oil) – welcome back to the world of peanut butter

⇒ Eating just a little less at each meal – OK if it means you need a snack at some other time

⇒ Avoiding empty calories in drinks (includes cutting down on the booze a little, dude)

Combining some of the above, it is a beautiful thing if you can enjoy a “manly salad” with a protein added and a reasonable amount of some healthy dressing, 3-5 times per week (and skip the bread).

3. Serenity & Joy: How can I get more as I get older?

Why this question here? In the end, this is what it’s all about – the killer benefit all others are in service of. And our physicality should be a huge source.

joyful-dog

When you finish a run, get out of the pool, conclude a yoga practice, complete a hike with your dog, paddle across the lake – you feel it not just physically, but also emotionally, and somewhere deep where those two things are one. There are physiological mind/body explanations, but also the explicit comfort of knowing you’re taking care of yourself, and doing something primal that your ancestor might have done a thousand years ago. There’s destiny and poetry here, man.

Which brings us back to a choice facing the all-around-gym/boot camp guy: can you evolve your routine to get space to breathe, some solitude, some more serenity and joy?

And for all of us, I suggest consciously planning physical fitness to include places and experiences—and occasionally, adventures—that deepen these emotional components of being active. This is a major source of gasoline for us to keep going, when the world barrages us with reasons not to.

4. Implications for Fitness After 40

So if you craft and follow the right plan, you won’t get fat…you won’t lose too much muscle and become a skinny old guy…you may not have a six-pack, but people will know you take care of yourself (and more important, you’ll know)…you’ll keep your heart and lungs as strong as they can be…and you’ll greatly enhance peace of mind and joyfulness as you keep climbing life’s mountain. That’s OlderBeast.

“After all, when the truth is told, you can get you want, or you can just get old.” (Billy Joel, Vienna)

 

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Fitness Planning & Gear , Philosophy & Motivation

Six Fitness Actions You’ll Thank Yourself For *NEXT* Thanksgiving

Happy Thanksgiving. I hope you have much to be thankful for this year, man. Even while you gratefully make note of all that, this is also a good time to think ahead.

What would you additionally like to be thankful for next Thanksgiving?

What if on Thanksgiving 2018 you could take a personal inventory and conclude:

1. I’m staying more motivated for fitness – and avoiding major backslides

2. I’m eating better (not perfectly, but better)…and I feel better for it

3. I forgive myself for not always following my fitness plans…but I hold myself more accountable to usually do so

4. I’ve varied my fitness routine, so I’m in better all-around shape than I was a year ago

5. I’m using exercise to better combat stress and make my life feel more spacious

6. If needed, I overcame aches-and-pains to do these things – instead of letting 2018 be a year of narrowing possibilities

Dude! That would be an incredible “thanks” list. So enjoy the coming weeks of 2017 wrap-up and holidays, yes. But I invite you to also make this time a springboard into a meaningful 2018. (Don’t wait for the cliched New Year’s Resolution.)

Here’s the why-and-how of six actions you can take, starting now, to add to your “thankful for” list for next year.

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Fitness Planning & Gear , Nutrition & Recipes , Philosophy & Motivation

OlderBeast: Five Things to Know About It for 2017

Happy new year, brothers (and sorry for the “clickbait” title of this post – I hate these “X things” headlines, but in this case it feels authentic… though I still won’t do it again until 2018, promise).

Since OlderBeast.com just kicked off recently, this may be the first you’re hearing of it. So, this post is to introduce the concept and suggest a few articles on fitness, nutrition and wellness to help make 2017 your greatest year yet.

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Fitness Planning & Gear , Strength

Make Time for Strength: Embrace the “Mini Session”

Each OlderBeast fitness goal—endurance, strength, flexibility and balance—poses challenges to 40+ guys seeking lifelong fitness. How to get and stay inspired? Where to find precious time, and how to best use it?

One additional challenge exists between two goals: a battle for time and energy between “endurance” and “strength.” Most guys have an instinctive affinity for one…and so the other risks under-emphasis.

For guys who gravitate to endurance/cardio—or guys emphasizing it for weight management—here’s a practical way to also work on strength during your week: add 1-2 “mini strength sessions.”

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Philosophy & Motivation

REAL fitness New Year’s Resolution: “I Will Discover What’s *Really* Been Holding Me Back.”

So many guys know they need to lose weight, improve cardio health, and/or battle the decline of strength and flexibility. They know all the reasons why and they know reasonably well what to do. But still…time passes. Periods of resolve (especially around New Year’s) are followed by longer periods of less discipline. The body-and-soul health gap grows larger. And the long-term game plan to address it recedes into the fuzzy future.

In truth, do you recognize yourself here? This was me circa 2004 by the way, so please don’t hear this question as criticism or judgment. I’m describing, at least, a sizable minority of 45+ guys. Maybe even a majority.

If you’re one of them, I respectfully believe you need a different kind of 2018 New Year’s resolution, man. Not just to “work out more” or “join a new gym.” These kinds of resolution are easy to make but so hard to keep over time. (So is “eat better,” but nutrition is its own major topic and here I’m sticking to the exercise component of fitness).

Here’s a resolution that may sound harder to start acting on, but which is much more likely to really matter in your life. “In 2018, I’m going to discover and attack the root cause – cognitive or emotional – of my persistent under-attention to fitness and health.”

7 Comments
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  2. […] Of course. But how to really do it? We all face—and can powerfully answer—the same questions (continue reading)… […]

  3. […] Helping you be your own Architect is OlderBeast’s core mission. (If you’re new here, check out this introductory post). […]

  4. […] run twice, go swimming once, do two strength-training sessions, and do a yoga practice. Moving to a more-varied fitness regime is a key OlderBeast […]

  5. […] run twice, go swimming once, do two strength-training sessions, and do a yoga practice. Moving to a more-varied fitness regime is a key OlderBeast […]

  6. […] Past 40, God-given levels of these physical traits do start to erode. It’s only by our conscious and continuous effort, via a good fitness mix, that we maintain them. This foundational OlderBeast article talks more about this need to seek more diverse fitness. […]

  7. […] or weight training guy confronting this conflict, or just starting/re-starting fitness now…you need a varied routine, brother. What the doctor orders for us nowadays is rotating among 2+ different cardio activities, […]

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