TC3Fit

Lift the weights… so life doesn’t have to feel so heavy! 💪😊

Strength training does a body good. Every workout builds stronger muscles, stronger bones, and more confidence for the years ahead. Your future self will thank you!

Now let’s get stronger—one rep at a time!

AgeStrong

Bike ride with Cheryl Bradley Parker to the Breakers in the beautiful Palm Beach

As the Senior Olympics draws closer—just a week and a half away—every workout counts! 💪🏅

This morning, before heading to work, I completed my 8 x 200-meter power-walking sprints. 🚶‍♂️🔥 🔥

This year is especially exciting because the event will be a full mile instead of 1500 meters. That means it will be the first time this distance has been contested, creating an opportunity to set a record that could stand for a very long time. 🏆 And, why not? Why not me?

My goal isn’t just to win the gold medal. 🥇 I want to set a mark that future competitors will have to chase. Big goals require big effort, and I’m giving it everything I’ve got!

The countdown is on! ⏳

PowerWalking GoForGold SetTheStandard NeverTooOldToCompete SeniorAthlete TrainWithPurpose StayActive FitnessAfter50 DreamBigWorkHard

💪🏃‍♂️ On your health and fitness journey, setting goals is one of the best ways to help you reach the fitness level you’re looking for as you age.

If the recommended 150 minutes of cardio each week seems a little daunting, break it down into smaller, more manageable pieces. Start with half of that goal—or even just 10 minutes a day. The important thing is to build the habit.

Starting a new habit isn’t always easy, but when you make it simple and achievable, you’re much more likely to stay consistent. Remember: something is always better than nothing.

🔥 Here’s a quick 10-minute weighted ball workout you can do today:

✅ Squat and toss the ball – 30 seconds
⏸️ Rest – 30 seconds

✅ Hold the ball overhead and march with knee lifts – 30 seconds
⏸️ Rest – 30 seconds

✅ Get into a plank position and pass the ball underneath your body from side to side – 30 seconds
⏸️ Rest – 30 seconds

Repeat this sequence 3 times for a total of 9 minutes. Want to make it an even 10-minute workout? Finish with a 1-minute plank! 🔥

Sometimes reaching our fitness goals can feel overwhelming because obstacles get in the way. But if you embrace the mindset that 10 minutes is better than zero minutes, you’ll be much more likely to succeed.

Success doesn’t come from being perfect. It comes from getting started and staying consistent.

💥 Consistency counts.
💥 Movement matters.
💥 Every minute adds up.

🇺🇸 Let’s get moving, America!

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Even though I work at a gym, there are days when I’m so busy that fitting in my own workout feels almost impossible. Some days I’m tempted to just skip it altogether… but instead of throwing in the towel, I remind myself: “So what if you only have 20 minutes? Make those 20 minutes count!” 💪⏱️

Monday was my upper-body workout day, and I only had 25 minutes total. After using 5 minutes to warm up, that left me with just 20 minutes for the workout itself.

I picked 5 upper-body exercises and challenged myself to complete as many rounds as possible in those 20 minutes. Normally I like to get in 4 rounds, but this time I completed 3 rounds with 10–12 reps of each exercise. Because I kept moving at a quicker pace, my heart rate stayed elevated too — an added bonus! 🔥❤️

The point is this: just because you can’t fit in a full 45-minute or 1-hour workout doesn’t mean you should do nothing. Something is ALWAYS better than nothing. 🙌

In this video, I’m demonstrating 4 exercises you can do even if you’re short on time. If you’re at the office or can’t make it to the gym, try setting a timer for 15–20 minutes and see how many rounds you can complete. You’ll still accomplish something, and chances are, you’ll feel so much better afterward. 😊

✅theraband squats x15
✅pushups x15
✅seated theraband hip abduction x15
✅tricep dips x15

Consistency is key. Do what you can, when you can. Every little bit counts! 👟💥

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Yesterday I did a post about walking around the doctor’s office while waiting for my appointment. I got in about 300–400 extra steps just by choosing to move instead of sit. 👟

Between that and my workout at the gym, I still didn’t intentionally go for a walk on a trail — yet by the end of the day, I had logged over 11,000 steps! 🙌

One thing that really surprised me was my trip to Costco. Before going into the store, I checked my step counter. After parking far away, walking through the store, and coming back out, I had added over 2,500 steps just from that trip alone! 🛒🚶‍♂️

There are opportunities all around us to move more and sit less. As we age, those little choices to keep moving can make a big difference in our overall health and fitness. Take advantage of every opportunity to move your body! 💪😊

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I know this may sound silly, over-the-top, or maybe even a little OCD 😄… but on days when I know I may not reach my goal of 10,000 steps, I try to take advantage of every opportunity to move! 👟

For example, I was at my yearly doctor’s checkup today. While waiting in the exam room, instead of sitting in the chair, I got up and started walking around the room. It was a small space, but I probably added 400–500 steps just by moving instead of sitting! 🚶‍♂️

When the doctor walked in, I startled her because I was still walking around the room 😂. I told her, “I’m just taking advantage of the moment to get my steps in!”

The reason I’m sharing this is because opportunities to move are all around us every single day. Movement truly matters. It helps keep us healthy, strong, energized, and active as we age 💪

So don’t stop moving! Take advantage of the little moments throughout your day. Every step counts! 👏

HealthyLifestyle ActiveAging MovementMatters 10000Steps StayStrong FitnessJourney WalkingForHealth SeniorFitness HealthyHabits NeverStopMoving 🚶‍♂️💙