Ditch your Fitness Plan. Thrive Long-term with a Fitness Checklist Instead.

OlderBeast seeks fitness, wellness, and feeling “whole” for the 2nd half of life. We want to feel great, look pretty good for our age, keep getting happier, and live long. But everybody wants that. The question is, who makes and follows a plan to get there?

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The OlderBeast philosophy seeks fitness, wellness, and feeling “whole” for the 2nd half of life. We want to feel great, look pretty good for our age, keep getting happier, and live long. But everybody wants that. The question is, who has a sustainable approach to get there, and stay there?

We should have exciting goals to pursue over months and years (run a half-marathon…hike the John Muir trail…cycle 100 miles…rock a headstand on the yoga mat…do 75 push-ups…swim a mile, etc.). But on the path to those, our lives and quests play out day-by-day.

I’m nearing 50. If I live to 90 (knock wood), that’s 14,600 more days. While days off are important as we age, for most of those days I should be physical – and seek physicality’s gifts to tranquility of spirit. So, how should I use my days – how should you use your days – in a purposeful way?

Google “fitness plan.” You’ll find endless links, many to great stuff from smart, experienced people (OlderBeast’s links section points to some). But most plans are so specific and regimented that they’re hard to follow in real life – For Week 1, I do this Monday, this Tuesday, then starting Week 2 do this, etc. It’s hard to live that way, for reasons both logistical and psychological. Am I going to follow someone else’s exact plan for 14,600 days? No way.

Over the course of years and via informal trial and error, I came to realize  it’s much more sustainable to not be overly regimented…to have general activity types and benefits you seek, and keep any given week’s or season’s activity flexible based on circumstances and what you’re feeling.

So, let’s start with more of a flexible CHECKLIST than a “plan.”

OlderBeast™ weekly fitness checklistThis week, will I…

Get at least two cardio sessions of 30+ minutes? Three or four is better, but if you’re active other days, you’ll get some lower-grade cardio from that, too.

⇒ Work core and upper body muscles at least twice? Focus here is the waist up, since most cardio works legs in some way; ideally, also get some leg strength work to ensure balance for leg muscles.

Swim or do a yoga practice? These provide benefits of “controlled breathing” like nothing else, and are low impact.

Take one or two walks, or otherwise ensure I get outdoors for 30+ minutes?

⇒ Work on flexibility alongside these other activities?

Some activities check multiple boxes. So, this could equate to as few as four days (e.g. a run, a swim, and two strength-oriented sessions). Or, it could be six days if each item drives its own activity. Also, you can do two activities on the same day – just get them done, man. Example: a 30-minute+ run and a 20-30 minute calisthenics routine would check two boxes. But if you’re doing these combo days (I try to), make sure you’re still active at least four days a week.

Spread out workouts so you’re not taking two days in a row completely off (or only rarely – occasionally two days off is what the doctor ordered). Or use combo days to move up to three cardio sessions…a swim AND a yoga practice…a leg strength day, etc. For many of us, a five or six day-per-week, consciously varied plan is ideal.

Here are some example weekly plans based on this checklist of core principles. But as you’ve seen, the key idea is to have a checklist in mind and make your own, circumstance-driven plan each week. Get to it, brother.

“I wasn’t born to follow.” (The Byrds, Wasn’t Born to Follow – click to listen)

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Fitness Planning & Gear , Health & Medicine , Mindfulness & Stress Management , Nutrition & Recipes

Weekly Web Picks 2/10/17: Pull-ups, Supplements & Meditation

OF COURSE, there’s a world of useful stuff beyond OlderBeast. Too much for you to find, prioritize and incorporate, really. Thus these “weekly web picks”…a hand-selected trio of super-helpful things spanning fitness, nutrition and the mind-and-spirit aspects of wellness.

This week: getting started with pull-ups…knowing the “upper limit” for vitamins & minerals…and exploring meditation.

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Fitness Planning & Gear

For Fast, Clear Results: Try This 10-15 Minute “Yoga Tonic” Each Morning

TWO QUESTIONS:

1. Are you mentally sold on the idea of yoga, but just not able to do it much because of other fitness and life priorities?

In my case, I’m ultra-sold, but I still only do a full yoga practice once a week. I don’t want to displace other workouts or my rest day. But I know I’m missing out on some of yoga’s benefits from this infrequency (especially the flexibility benefit). 

2. Do you feel sometimes feel stiff and sluggish when you get out of bed in the morning? I do.

For both of these reasons, I started doing this 10-15 minute mini-yoga practice most mornings.

I’ve noticed clear improvements in my flexibility and ability to really nail and hold some key poses. And it reliably limbers up and energizes me, too. 

If you’re a seldom-yoga guy, this will bring you (physical and also mental) benefits as a standalone habit. And if you do longer-form yoga practices with some regularity but it’s not feeling like “enough,” this consistent short-form habit will set you up for better performance when you do spend longer on the mat.

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Endurance , Fitness Planning & Gear , Strength

High-Intensity Interval Training (HIIT) Reviews: 9Round Kickboxing

This is Part Two in a series of reviews of “High Intensity Interval Training” (HIIT) gyms. Part One provided context on HITT and its components, then reviewed Orange Theory Fitness.

9Round bills itself as “your all-inclusive kickboxing fitness gym.” All workouts are 30 minutes, and can be started any time you arrive (as opposed to scheduled classes). The goal: use rapid-fire progression through nine activity stations (kickboxing plus a few other types) to get an intense, fun 30-minute interval workout.

7 Comments
  1. […] Wherever you’re starting from, here are suggestions for achieving strength goals as an integrated part of your weekly checklist. […]

  2. […] is great news for guys whose fitness routine is consistent with OlderBeast principles: yoga and swimming, two fitness pillars I’ve urged you to include, provide “controlled […]

  3. […] Start with a small number of guiding principles, then translate them into your own flexible action plan on a week-by-week basis. I wrote about a “checklist” of fundamental principles here. […]

  4. […] or even looking really “thin.” Just get body fat moving in the right direction via an activity and nutrition approach that’s right for you, and it will work alongside all these other factors […]

  5. […] or even looking really “thin.” Just get body fat moving in the right direction via an activity and nutrition approach that’s right for you, and it will work alongside all these other factors […]

  6. […] is great news for guys whose fitness routine is consistent with OlderBeast principles: yoga and swimming, two fitness pillars I’ve urged you to include, provide “controlled […]

  7. […] Variety is critical as an overall philosophy (see this), but also you can do more workouts per week if you shift focus and stress among different body […]

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