Breakthrough Fitness

10/26/2026

Improving our fitness and health requires repetition. Our fitness and health is something we build.

Through lifting weights and doing physical work.
Through habits.
Through skills.
Through experiences.

Scheduling workouts and showing up isn’t a talent, it’s a mindset.
Planning meals around your lifestyle is not a talent, it’s a mindset.
Cooking basic meals is not a talent, it’s a mindset.

Your mindset is not something that just happens.
It’s something you build…with effort (which is not a talent).

Training your mindset like you train your body is how you win the internal game.

Start with giving 1% more effort towards the basics - planning, cooking, portions, impulsive eating, keeping high fat/sugar/calorie snacks out of the house, screen time, sleep, exercise, daily movement…

And don’t forget to give 1% more effort towards doing the things that make you happy.

Keep moving,

Coach Dom

P.S. - If you need help giving 1% more effort to your strength and fitness, here is a way we can help:
First month 50% off - Let’s get on a phone call to see if Breakthrough is a good fit for you. If things sound good, you start with 30 days at half the price, giving you an opportunity to work through your program with our coaches and be part of the community. If you don’t love it, we simply part ways. DM “First Month” to set up a call.

10/23/2026

10/21/2026

Lifting weights is one of the most powerful tools we have for protecting health.
* It reinforces bones.
* Keeps metabolism firing on all cylinders.
* Prevents falls.
* Lowers risk of chronic diseases.

Every squat, press, row, and weight you carry is putting gentle stress on the skeleton- a great thing!

For older adults, one of the greatest fears is falling.

Falls are the leading cause of injury-related ER visits for people over 65..
Once people fall they tend to lose confidence in moving freely.

The best defense is better balance - which is a combination of how quickly we can react, coordination and strength in the lower body and core.

This can be the difference between a harmless stumble and a life-altering fall.

Good news is we can improve strength, coordination and the ability to react faster in as little as 2-3 training sessions a week.

I want you to be able to catch yourself from hitting the pavement if the uneven sidewalk crack jumps up and trips you.
I want you to be able to joust with your grandson (I was at a kids birthday party once and watched a grandpa run up and down a field with his grandson like they were knights).
I want you to be upright, balanced and strong so you are less likely to fall in your older years.
I want you to be an active, strong older citizen - not elderly!

Keep moving,
Coach Dom

P.S. - When you are ready to improve your strength, balance and feel 10 years younger, here are a few ways we can help…

1. Info packet - Want to know if Breakthrough Fitness is right for you? Request a copy of our Info Packet for an inside look. DM ‘Info Packet’ and we’ll send it over.

2. First month 50% off - Let’s get on a phone call to see if Breakthrough is a good fit for you. If things sound good, you start with 30 days at half the price, giving you an opportunity to work through your program with our coaches and be part of the community. If you don’t love it, we simply part ways. DM “First Month” to set up a call.

10/19/2026

Fitness should be a lifetime endeavor. Getting started requires a few things.
✅ You need to find your place.
✅ Prioritize time.
✅ Enjoy the process.

These three things are not effortless. I also find them to be intertwined.

My first place was a 10 x 10 room at a friend's house. After that, it was a decade at Physiques Unlimited in Pompano Beach. I trained alongside friends and familiar faces.

We weren’t there to compete against each other, but the environment did breed commitment and determination. It was always motivating being around others working towards a common goal.
We had an unspoken bond.

My workout partners and gym friends played a huge role in keeping me in the game.

Finding a workout partner can be challenging as an adult. Trying to coordinate schedules and sticking to the commitment is a challenge.

That’s why one of the best things you can do for your fitness is to find a place that provides a positive environment with friendly people.

This is something we’ve done really well at Breakthrough Fitness. We have members that have formed friendships that will last a lifetime. Maybe you’ll be fortunate to have this same experience, but at the very least you’ll have a group of positive people that will motivate, encourage and inspire you to keep going.

There is a reason the home gym doesn’t get used. It’s not the right environment for you.

Find the right environment and you’ll find more consistency, effort and results.

Keep moving,
Coach Dom

P.S. - If our environment interests you, here is a way to find out if it’s a good fit for you:
Strong Bones for Life - Load-bearing resistance training is the most effective thing you can do after 50 for bone density and balance. We have 5 spots available until October 20th for our Strong Bones for Life program. Once they are filled we close enrollment. DM “Bones” for more details.

10/16/2026

Training Tips for Adults 50+ - #5 Don't rush

Start and just don’t stop.
There’s no rush.
Let your fitness and strength training ebb and flow with the seasons of life.

You’ll have setbacks - skin cancer removed, toe surgery, a cranky joint shoulder/knee that might need worked around for a little bit.

Backing off is fine, shutting off is not.
Because it’s very hard sometimes to turn it on again.

Lift weights.
Move through space - hike, climb, garden, build something, play a sport. It’s just as important as lifting weights.
Walk often.
Stay loose.
Be challenged.
Listen to your body

When it comes to your fitness, think like a scientist - You are never failing, you are refining.

Keep Moving,
Coach Dom

P.S. - If you’ve been saying you’re going to start, but still haven’t, here are two ways we can help:

1. Strong Bones for Life - Load-bearing resistance training is the most effective thing you can do after 50 for bone density and balance. We have 5 spots available until October 20th for our Strong Bones for Life program. Once they are filled we close enrollment. DM “Bones” for more details.

2. Info Packet - Not ready to commit? Request our info packet, so you can get an idea of who we train and how we go about it without stepping a foot in the door. DM “Info” and I’ll send it over.

10/14/2026

The other day I watched one of our clients (68 years young) get up off the floor during her session with ease, so I commented, “way to pop right up.”

As a coach I was happy because the ability to get off the ground is an important life skill.

It requires a certain level of mobility and strength, making it a good indicator of vitality.

At Breakthrough Fitness, getting down on the ground is an essential part of our training.
It’s not a forced act. We have plenty of clients who can’t get to the ground when they first start. This can be from an old injury, decades of sedentary lifestyle, being overweight or a combination of factors.

But, it is a goal because it demonstrates a level of confidence in our physical abilities.
It may never look pretty, but knowing you can get back up is a good peace of mind.

The good news is this ability can be regained along with improvements in strength, balance and coordination.

Keep moving,
Coach Dom

P.S. - If you’ve been saying you’re going to start, but still haven’t, here are two ways we can help:

1. Strong Bones for Life - Load-bearing resistance training is the most effective thing you can do after 50 for bone density and balance. We have 5 spots available until October 20th for our Strong Bones for Life program. Once they are filled we close enrollment. DM “Bones” for more details.

2. Info Packet - Not ready to commit? Request our info packet, so you can get an idea of who we train and how we go about it without stepping a foot in the door. DM “Info” and I’ll send it over.

10/12/2026

Training Tips for Adults 50+ - #3 The Warm Up

You slept 6 hours, got up, drank a cup of coffee and headed to your strength training session dark and early at 5 or 6am…

You wake up, get up slowly, drink your coffee, catch up with the news and head to the gym late in the morning…

You sit all day at your desk working diligently, get in your car and drive to the gym after work…

That’s a lot of lying down and sitting. Your mature body needs a bridge between nothing and jumping right into a workout.

Training tip #3 - The warm up is part of the session.
* The bridge between sedentary and physical movement.
* Prepares the tendons and muscles.
* Lubricates the joints.
* Clears your head and gets you in the right mental space.
* Increases the body's core temperature.

During our warm up at Breakthrough Fitness we have clients ride a stationary bike or rowing machine for a few minutes, followed by a series of five movements to “prime the pump.”

After that, we begin each session with a pair of exercises that target the core/abs and use the full body.

It’s at this point, approximately 15 minutes into the workout that we get to the strength training exercises that we are trying to progress over the six week program. That can be with heavier weights, changing the tempo, increasing the range of motion or doing more repetitions.

A good warm up sets the tone.

Here is training tip #1 and #2 if you missed my last emails
https://breakthroughfitnessfl.com/post/new-blog-post-6213
https://breakthroughfitnessfl.com/post/new-blog-po...

Keep moving,
Coach Dom

P.S. - If you’ve been saying you’re going to start, but still haven’t, here are two ways we can help:

1. Strong Bones for Life - Load-bearing resistance training is the most effective thing you can do after 50 for bone density and balance. We have 5 spots available until October 20th for our Strong Bones for Life program. Once they are filled we close enrollment. Reply “Bones” for more details.

2. Info Packet - Not ready to commit? Request our info packet, so you can get an idea of who we train and how we go about it without stepping a foot in the door. Reply “Info” and I’ll send it over.

10/10/2026

Training Tips for Adults 50+ - #2 The body is one piece

I don’t have an “over 50 strength training program.”
I have training principles and eighteen years of training real people.

After 50, your goal should be to staying strong and capable.

You want to be able to get on the ground with your grandchildren, play golf, hike and walk on vacations, fish, hunt, pickleball…You don’t want normal life to be hard.

Training tip #2 - The body is one piece.

Muscles work together to create movement. That’s why I think your program should be built around a few things:
* Full body training sessions
* Standing as much as possible
* Move at different speeds.
* Free weights most of the time - dumbbells, balls, bands, barbells…and the ultimate free weight - your body!

Every session you should perform at least one exercise that covers each fundamental human movement pattern. You’ll:
* Push or press weights away from you that emphasize the shoulders, chest, arms and abs.
* Pull weights towards the body working the back, biceps (front of the arm) and abdominal muscles.
* Leg exercise that requires bending of the knees working thighs, lower leg and abs. Your basic squat involves both feet planted on the floor as you sit back and down.
* Leg exercise initiated by bending at the hips, training the glutes, back of the legs and lower back. The most well known bending movement is the deadlift where you learn to properly pick something up off the ground by bending or pushing your hips back instead of just folding over at the lower back.
* Carry something- Simply carrying things for a distance or time. This primarily works the abs, back muscles and legs, teaching you how to create tension in the body.

Here is training tip #1 if you missed my last email https://breakthroughfitnessfl.com/post/new-blog-post-6213

Keep moving,
Coach Dom

P.S. - If you’re ready to consider strength training for your health, here are two ways we can help:
1. Strong Bones for Life - Load-bearing resistance training is the most effective thing you can do after 50 for bone density and balance. We have 5 spots available until October 20th for our Strong Bones for Life program. Once they are filled we close enrollment. Reply “Bones” for more details.

2. Info Packet - Not ready to commit? Request our info packet, so you can get an idea of who we train and how we go about it without stepping a foot in the door. Reply “Info” and I’ll send it over.

10/07/2026

Training Tips for Adults 50+ - #1 Appropriately challenged.

Turning a certain age is not a medical diagnosis.
You don’t have to slow down. 🐢
Your joints don’t turn to peanut brittle.
You may no longer be filet mignon, but you’re not beef jerky either.

When it comes to your fitness program these things matter:
➡️ Age.
➡️ Past injuries.
➡️ Current parts of the body that aren’t injured, but have your attention.
➡️Your eating, drinking and lifestyle.

I like to think we do a very good job at “coaching the person” at Breakthrough Fitness and not the birth certificate.

I’ve coached seventy-year olds who lift heavy weights and have the stamina of a gazelle…And I’ve coached fifty-year olds who had a hard time just moving their bodies.

So, let me share some tips that will help you better understand strength training for adults over 50:

Tip #1 - Eliminate unnecessary risk. Not appropriately challenged.
Your strength training session should feel intense. Some people can lift heavy weights and recover just fine. While others have a limit on resistance before they feel pain and fatigue. These people may get better results with higher reps and a more controlled tempo.

I can have five people ranging in age and abilities do a very similar program. The difference is in choosing the right exercises with the right amount of overall work for each person, so they can achieve “appropriately challenged”.

Appropriately challenged - Worked, but not beat up. Mentally happy (partially because the work is done!)

Keep moving,
Coach Dom

P.S. - If you’re ready to consider strength training for your health, here are two ways we can help:
1. Strong Bones for Life - Load-bearing resistance training is the most effective thing you can do after 50 for bone density and balance. We have 5 spots available until October 20th for our Strong Bones for Life program. Once they are filled we close enrollment. Reply “Bones” for more details.

2. Info Packet - Not ready to commit? Request our info packet, so you can get an idea of who we train and how we go about it without stepping a foot in the door. Reply “Info” and I’ll send it over.

10/05/2026

I spent a couple of hours washing cars 🚙yesterday.
Bending forward, sideways, squatting, twisting while my arms and shoulders washed and dried.
Full body movement outdoors…and I don’t feel wrecked today.😃

Household chores, gardening, pickleball or a day at Disney shouldn’t wreck you either.

You should be capable of handling light to moderate activity that life brings.

Prepare for it.

Do these stretches daily

Commit to 2-3 reasonable full body strength & stamina training sessions per week.
That’s it.
4 out of the 168 hours in the week (2%) dedicated to feeling robust.

You decide if it’s worth your time.

Keep moving,
Coach Dom

P.S. - When you’re ready to feel your best, here are a couple ways we can help:
1. Strong Start 50% Off first Month - Begin your fitness journey with a specialized program for adults 50+ - A realistic commitment, reasonable training sessions coached and tailored to your abilities and the supportive environment of people just like you. DM “50Strong” and we’ll set up a call.

2. Info Packet - Not ready to commit? Request our info packet, so you can get an idea of who we train and how we go about it without stepping a foot in the door. DM “Info” and I’ll send it over.