TJ Johnston Personal Training Co.

Happy Easter, everyone!

This is what midlife fitness really looks like.

Not shredded year-round.
Not perfect.
Not linear.

There have been phases where I’ve leaned out…
and phases where I’ve put some weight back on.

That used to frustrate me.

Now I see it for what it is —
part of playing the long game.

Because the goal isn’t to go all-in for 6 weeks…
then disappear for 6 months.

It’s to stay in the game.

➡️ Train consistently
➡️ Eat well most of the time
➡️ Adjust when life gets busy (because it will)

That’s how you actually build something that lasts.

Especially in your 30s and 40s.

You don’t need more intensity.
You need more consistency.

Less extremes.
More repeatable habits.

That’s how you stop the cycle of
“on track → off track → starting over.”

And start building real, long-term results.

If that’s the approach you’ve been missing,
send me a message — I’ll help you build it.

I swear this happens every week…

Carrots dying a slow death in the drawer.
Half an onion.

And a half-eaten rotisserie chicken carcass sitting there.

Most people toss it.

I don’t, I throw it in a Dutch oven with:
• carrots, onion, celery
• garlic
• chicken broth
• a Parmesan rind
• garlic salt + Italian seasoning

And here’s the key…

let it simmer
Not rushed.

Give it time and it turns into that
rich, silky, “why is this so good?” kind of soup.

Then I finish it with:
• leftover chicken pulled off the carcass
• cooked rice
• grated Parmesan

(Based on ~6 servings)
• Calories: ~300–350
• Protein: ~25–30g
• Carbs: ~25–35g
• Fats: ~8–12g

👉 High protein
👉 High volume
👉 Easy to adjust (more/less rice depending
on your goals)

You don’t need a new diet.

You need 2–3 meals you can repeat without thinking.

This is one of mine.

Sourdough on the side…
Now it’s elite.

Want more simple, real-life meals like this?
Book a free consult
👉 www.trainwithtj.ca

No, your metabolism didn’t just disappear overnight.
And no, you don’t need some special “over 40” program.

But you also can’t train like a reckless 20-year-old anymore 😅

As you get older:

Recovery slows down a bit
Muscle takes longer to respond
And if you stop training… you lose it

That part is real.

But here’s what most people get wrong…

👉 The same things that built muscle before
still work

Lift. Eat protein. Be consistent.

In fact, strength training and proper nutrition can slow, even reverse, age-related muscle loss

So no, you’re not past your prime.
You just need a little more finesse:

Train hard without wrecking yourself
Actually recover (sleep, stress, food)
Follow a structured plan

A little more intention…
a lot better results.

Still lifting. Still building. Still getting after it.

👉 DM “COACHING” or hit trainwithtj.ca

Strong for those who need me.

This wasn’t always how I lived.

When the kids were younger and I was running a brick-and-mortar business, I thought grinding harder was the answer. Longer days. Later nights. Burning it at both ends and calling it responsibility.

But I was tired all the time.
Less patient.
Less present.
And constantly wondering why I couldn’t stay intentional with the things that mattered most.

Truth is, I wasn’t taking care of myself.

Staying up too late.
Partying too hard on weekends.
Ignoring my mental health.
Battling insomnia quietly.
Using alcohol to “decompress.”

None of that made me stronger. It just drained my capacity.

What changed wasn’t motivation - it was perspective.

I started treating a few things as non-negotiable:
• Move every day (even a short walk counts)
• Train 2–3x/week, even if it’s only 15–20 minutes
• Eat in a way that supports energy, not punishment
• Protect sleep and manage stress instead of numbing it

And just as important - I got better at setting boundaries.

Saying no to things that drained me.
Limiting habits and conversations that pulled me off track.
Protecting time and energy so I could show up better where it mattered.

At work.
As a dad.
As a friend who’s actually there.

Taking care of yourself isn’t selfish.
It’s how you stay strong for the people who need you.

If you want help with simple strategies to improve your health through fitness and nutrition just send me a msg, Id love to help.

Between work, kids, shift schedules, and life chaos —
time isn’t the problem.

Decision fatigue is.

As a dad of four, a firefighter, and a coach, I get it.
Most people don’t need more motivation — they need fewer decisions.

Discipline isn’t grinding harder.
It’s removing friction:
• Planning ahead
• Training with purpose
• Nutrition that’s simple, not extreme

Same 24 hours.
Better systems.

That’s how my clients stay consistent without burning out.

If you want a plan that fits your real life,
📩 DM “24” or book a free consult at trainwithtj.ca

The holidays don’t ruin progress.
All-or-nothing thinking does.

Between kids’ schedules, parties, work, and zero routine, trying to be “perfect” is the fastest way to fall off completely.

Here’s the rule I use for myself and my clients every December 👇

The Minimum Effective Effort Rule

You don’t need your best habits — you need small, repeatable ones.

Focus on these non-negotiables:

✔️ Protein + fiber at every main meal

✔️ Drink water before you eat

✔️ Move your body most days (even 20 minutes counts)

✔️ Enjoy the holiday foods — stop when you’re done enjoying them

That’s it.

No “I’ll start in January.”
No guilt.
No trying to earn food with workouts.

Progress through the holidays isn’t about restriction — it’s about not spiraling.

If you finish December:

sleeping okay

feeling good in your body

still training sometimes

You’re winning.

Save this for the busy days ahead.
More practical holiday survival tips coming.

— TJ

https://www.trainwithtj.ca/free-stuff/the-no-bs-holiday-fitness-survival-guide-for-busy-parents

Straight from the dog pound. Happy Halloween, everyone!