Fitness and More, 2119 Pontoon Road, Granite City, IL (2026)

09/23/2026

WHAT HAPPENS TO YOUR MUSCLES AFTER 50?

One of the biggest mistakes we can make as we get older is thinking, “I’m active, so I’m probably doing enough.”

Unfortunately, our muscles don’t necessarily agree.

As we age, we naturally tend to lose muscle mass and strength—especially if we aren’t doing anything specifically to challenge our muscles.

And here's why I think this is so important:

Muscle isn't just about looking good.

Muscle helps you get out of a chair.
Carry your groceries.
Climb stairs.
Pick up your grandkids.
Stay independent.
And keep doing the things you love to do.

That's why the first W in my 3-W Approach to Fitness is WEIGHT TRAINING.
And no—you don't need to spend two hours in the gym five days a week.

You need to challenge your muscles consistently and progressively.

I've been weight training most of my life, but the older I get, the less I think about weight training as something I do to LOOK a certain way.

I think about it as something I do so I can LIVE a certain way.

Strong. Capable. Independent.

Getting older is inevitable.

Getting weaker without putting up a fight isn't.

I look at weight training as medicine. Think of it like this. When you have an infection you take a dose of antibiotics. The dose illicits a response and there's a general dose that fits most everyone. However if the dose doesn't give the correct response you change the dosage.

Weight training is the same, it's like medicine. I take a dose that ilicits a response. The general dose it two days per week. That fits most people but for some only one day gets the best results. So you adjust the dose to get the best response. Some people go to the gym everyday and weight train. That's an individual choice.

What I find though is that type of training allows you to recover enough to get to the gym the next day but not enough to get you stronger.

Make your own choices. I just am giving you my observations of perfomring well over 200,000 personal training session over a 36 year period.

Just test everything. Keep track of how many days a week you are training and check if you're getting stronger or at least maintaining strength.

09/22/2026

THE MOST UNDERRATED FITNESS SECRET

Want to know one of the greatest fitness secrets I've learned?
It's not a supplement.
It's not a workout technique.
It's not a special diet.

Here it is:
KEEP SHOWING UP.
That's it.
Not very exciting, is it? 😂

But I've watched people start fitness programs for decades.
They're incredibly motivated for two weeks.
They train every day.
They completely change their diet.
They buy supplements.
They buy new shoes.

They tell everybody about their new program.
And then...
Life happens.
Motivation disappears.
And they stop.

Meanwhile, somebody else quietly trains two times a week.
They walk.
They pay attention to what they're eating.
They aren't perfect.
They miss workouts occasionally.
They eat pizza sometimes.
But they keep coming back.
One year later...
Guess who's usually in better shape?
The person who kept showing up.

Fitness isn't built in a week.
It's built over months and years.
That's why I want you to stop judging yourself based on one bad meal, one missed workout or one rough week.
Just get back to it.

Weight Train.
Walk.
Watch Your Diet.
And then repeat.
Again.
And again.
And again.
Consistency beats intensity when intensity doesn't last.
Keep showing up.

09/21/2026

STOP LOOKING FOR THE PERFECT DIET
Keto.
Carnivore.
Low-fat.
Low-carb.
Mediterranean.
Intermittent fasting.
Six meals a day.
No meals after 6 PM.
Don't eat breakfast.
Definitely eat breakfast. 😂
No wonder people are confused!
Here's what I want you to understand:
There is no magical diet.
Different approaches can work.
But when it comes to losing body fat, there is one thing we can't escape:
At some point, you have to consume fewer calories than your body is using.
That's why I use the word WATCH in my 3-W Approach.
Watch Your Diet.
Pay attention.
How much are you eating?
Are you getting enough protein?
Are most of your foods reasonably nutritious?
Are you constantly snacking?
Are your portions getting bigger?
Are your weekends undoing everything you did Monday through Friday?
You don't have to eat perfectly.
I certainly don't.
But you DO need to be aware.
The best diet isn't the one with the coolest name.
It's the one that allows you to control your calories, get adequate nutrition, maintain your muscle, and actually stick with it.
Stop searching for perfect.
Start working on consistent.

09/19/2026

DO YOU REALLY NEED MORE CARDIO?

A lot of people think getting in shape means doing more cardio. (Dr Doug McGuff says cardio doesn't exist and gives a medical explanation why - I'll just leave that out here)

More time on the treadmill.

More classes.

More sweat.

More punishment. 😂

But here's something I want you to think about:

More isn't automatically better.

Cardiovascular fitness has benefits. Absolutely.

But you don't have to beat yourself into the ground to improve your health.

For most people, one of the best places to start is incredibly simple:

WALK MORE.

Walking is easy on the joints.

It burns calories.

It improves cardiovascular health.

It helps control blood sugar.

It can improve recovery.

And almost anyone can do it.

The problem is that walking doesn't FEEL hardcore enough for some people.

We think exercise only counts if we're exhausted afterward. The goal contrary to the bogus influencers is not to wipe yourself out from endless exercise!

That's just not true.

Now, if you enjoy running, cycling, swimming, intervals or harder conditioning—great.

Do it.

But don't underestimate what can happen when you simply become a more active person.

A 30-minute workout doesn't completely erase the other 23½ hours of your day.

So here's today's challenge:

Don't just think about exercise. Think about movement.

Park farther away but don't become ocd with it.

Walk after dinner.

Get up from your desk.

Take another lap around the block.

Little things add up.

That's why one of my 3 W's is simply...

WALK.

Simple?

Yep.

Effective?

Absolutely.

09/16/2026

STOP MAKING FITNESS SO COMPLICATED!

I’ve been doing this a LONG time.

And if there’s one thing I’ve watched happen over and over again, it’s this:

We keep making fitness more complicated than it needs to be.

What's the perfect workout?

How many sets?

How many reps?

Should I train in Zone 2?

What supplements should I take?

Should I fast?

Should I eat six meals a day?

Should I avoid carbs?

What about cold plunges? 😂

Listen...

Some of those things can matter.

But for most people, they're worrying about the last 10% while ignoring the first 90%.

If you want to dramatically improve your health and fitness, start here:

Lift weights.

You need muscle—especially as you get older. Train hard enough to give your body a reason to keep it.

Walk.

Get up and MOVE. You don't have to destroy yourself doing cardio to get enormous benefits from being more active.

Watch your diet.

You don't need a magical diet. You need to pay attention to how much you're eating, get adequate protein, and make good food choices most of the time.

Sound familiar? 😂

Weight Training. Walking. Watching Your Diet.

My 3-W Approach.

Is there more we can talk about?

Absolutely.

But here's my challenge for you:

Before you worry about optimizing everything...

Get really good at the basics. (It's how I became a black belt in jiu Jitsu - I'm good at the basics)

Because a simple program you actually DO will beat the perfect program you don't do every single time.

07/28/2026

Why to be in shape for vacations - Part 2

Continuing from my last Alcatraz post.

When we got to the "Rock" the first thing I noticed was how bad it smelled. It smelled of urine. I had no where it came from. I found out later.

We then did an audio tour. It was educational.

Another observsation was how small the halls were. In the movies it looks much larger.

The recreation yard was freezing cold as you walked through the hallway.

After the tour we headed to the boat BUT

We had a long, long walk back. We hightalied it back and went to grab some dinner.

It was a long stressful day and went I tried to sleep my hamstrings kept cramping BAD, so sleep was not good that night.

Even in shape that was a lot of walking and a lot of extra stress for the day.

Alcatraz is definetly worth it. BTW, the terrible small was from the birds. There are thousands.

Here's a question.

Do you think those guys who supposedly escaped, made it?

After being there I just don't know...

If you want to get in shape for your next vacation...dm me the word "alcatraz". : )

07/25/2026

Potato salad at the cookout? Yes, please!

🥔 Here’s why it’s a healthy (and tasty!) choice.

When you cook potatoes and let them cool, the starch changes structure and becomes something called “resistant starch.”

That means it acts more like fiber than a carbohydrate, helps keep you full longer, feeds the good bacteria in your gut, and has less impact on your blood sugar than a freshly cooked potato.

Plus, it’s delicious.

Simple Summer Potato Salad
Serves 4 to 6

2 lbs (900 grams) small red or yellow potatoes, cubed
3 Tbsp olive oil
2 Tbsp apple cider vinegar or white wine vinegar
1 tsp Dijon mustard
Salt and pepper to taste
Optional add-ins: chopped celery, red onion, fresh herbs, hard-boiled eggs, capers, or whatever sounds good to you!

Cook potatoes in salted boiling water until just tender, about 12 to 15 minutes. Drain and cool completely. (Don't skip this step... it's what builds the resistant starch!)

Whisk together olive oil, vinegar, mustard, salt, and pepper. Toss with cooled potatoes and any add-ins you like. Refrigerate for at least an hour before serving.

Estimated macros per serving, based on 6 servings, potatoes and dressing only: 180 calories; 3g protein; 27g carbs; 7g fat; 3g fiber

Customize it: Add hard-boiled eggs for extra protein, toss in fresh herbs for brightness, or mix in whatever vegetables your family loves.

Save this post so you have it for your next cookout, and follow me for more recipes that help us all reac goals!

07/23/2026

Here's my Alcatraz trip and why it's super super super important to be in shape!

My Thursday mid June looked like this.
Get up at 2:30 am because I'm in a 2 hour different time zone.
Sermon work - This is part of my daily routine

Train Clients online.

Walk alone to the gym which is 6 minutes away. It's a beautiful walk and the weather is great but I'd be remiss if I didn't mention the homeless problem. It's pretty prevalent and you do have to be aware but i had no issues.

Go to do the Rotary and here's where it gets interesting, we then are ooff to Alcatraz.

My budy knows the city well and suggests we take B.A.R.T. which is public transportation. At this point I'm skeptical but I'm committed.

He says whe we get off the tram it's only about a mile to the pier we need to get to.

Prolly 5 miles later I'm getting a bit fatigued and hungry so we stopped and ate. (Cheeseburger and Fries as I needed anything I could get at that point - expect to pay up to 20 for a burger as everything is expensive)

We then board the boat and it's so windy. You go from hot to really cold as you go out, I was both sweating and shivering.

As we approach and I see the Island I pretty much felt likeBruce Lee as he approached Han's Island (Some of you will get that reference0 and the boat was throwing me around so balance and strength was essential. It really was as I saw people who were really struggling.

I also got a really creey feeling.

More coming after a good recipe.

07/21/2026

Non Fitness/Fitness Vacation stuff!

My last month incuded what I call a "Blur" trip to Oakland/San Francisco.

I was scheduled to speak at the third oldest Rotary Club in the country and I've discovered that Rotary is huge! I was awarded some kind of "Rotarian Honor" for my participation.

and as Carl Spackler (from the Movie CaddyShack) said when he caddied for the Dali Lama, "And I say, 'Hey, Lama, hey, how about a little something, you know, for the effort, you know.' And he says, 'Oh, uh, there won't be any money, but when you die, on your deathbed, you will receive total consciousness.' So I got that goin' for me, which is nice."

So I guess I got that Rotarian thing going for me.

The really cool thing for me (It's important to celebrate any wins you can) is how this book thing has taken me to both the East and West coasts.

I can feel the different vibes from each city I'm in.

Going into San Francisco my take was how eclectic and artsy it was. Really cool things to see. I really enjoy that.

Here are some photos.

Can you name the statues outside Oracle Park? (Used to be called "Candlestick Park")

07/18/2026

Do I work out when I’m on vacation?

Well… it depends. On a lot of things!

One thing is for sure: I definitely do my best to stay active on vacation, because if I don't, inertia can set in and make getting back into a routine at home that much harder!

At the same time I love to stay moving.

If I'm somewhere with a gym and I feel like using it, I will.

But honestly, vacation workouts for me usually look a lot more like [what you do – ex. "long walks exploring a new city, or going to

ACATRAZ! I'll share my expereince over the next few days. : )

As far as workouts, what I don't do is stress about it.

Being active doesn't have to look like a workout to count. Taking a few days off from structured exercise isn't going to undo the work you've put in.

What WILL set you back is coming home feeling guilty and burned out instead of rested and recharged.

A few things I try to keep consistent no matter where I am:
Walking as much as possible.

Staying hydrated, especially when traveling.

Finding at least one solid meal a day with good protein and vegetables.

Protecting my sleep as much as I can.

And as a bonus, all of that keeps my energy up so I can make the most of every vacation day… and not miss a beat when I return home!

👉 Follow me for more fitness strategies!

Fitness and More

09/23/2026

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09/21/2026

09/19/2026

09/16/2026

07/28/2026

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