Midlife Fit Club

Midlife Fit Club ✞ 54║Natural║Sober ☀️ Wellness
▸ Strength ▸ Mobility ▸ Longevity
💪🏼 Fitness Community 🥩 Meal Guide
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(16)

06/24/2026

Low energy. Hot weather. Still got it done.

This is a legs, shoulders and full body strength and conditioning workout that will challenge you regardless of your fitness level. The movements are straightforward enough for most people to pick up with a little practice. If you're more experienced, simply go heavier.

I adjusted my rest periods today, focused on quality reps, and got the work done. That's the job.

I rested about 15 to 30 seconds between exercises and 1 to 2 minutes after each round.

Workout Details
3 Rounds
Single kettlebell clean to squat, 10 to 12 reps
Single kettlebell deadlift, 12 to 15 reps
Dumbbell front raise, 12 to 15 reps
Dumbbell overhead press, 10 to 12 reps
Kettlebell swings, 15 to 20 reps

Rep targets are a guide, not a limit. If you can safely push a little further with good form, do it. If you need more rest, take it. Learn your body. Stay consistent. Play the long game.

If you found this helpful, please like, save, and send it to a friend. Those small actions help me reach more people and keep creating content like this.

06/21/2026

Hey Dads. What if today is the day everything changes? Let's start with this workout.

Mark this Father's Day as the moment you flipped the switch. Do it for your family. Do it for yourself. You never know who you might inspire just by showing up and making a change.

Whether it's quitting drinking, eating better, training consistently, or all of the above, your actions matter. Your transformation can impact more than just you.
Wishing every dad out there a great day with the people who matter most. Much love and Happy Father's Day to every man showing up to be better for themselves and their families.

If you are ready to make a real change, I have a 28-day challenge coming up that might be exactly what you need.

Something to think about...

06/17/2026

No edits. Real time. This shows one full round, start to finish.

This is a full-body kettlebell workout, and the movements are simple enough that most people can pick them up with a little practice. If you're more experienced, grab a heavier kettlebell. The weights that I used are in the workout below.

3-round circuit, minimal rest between exercises. Rest 1 to 2 minutes after each round.

10 to 12 push-ups
10 to 12 goblet squats, 28kg/62lb
10 to 12 double kb push press, 18kg/40lb
10 to 12 single kb chest press, legs raised, 28kg/62lb

My rep counts are a guide, that's your minimum, not your max. If you can safely push toward failure, that's what I'm doing.

This is a challenge against yourself.

If you found this helpful, please like, save, and send it to a friend. Those small actions help me reach more people and keep creating content like this.

And if you want to challenge yourself with a full 28 day program,
➡️ comment TIME26 and I'll send you the details.

06/12/2026

I filmed this in my backyard 2.5 years ago.

I was 51. Sick and tired of feeling sick and tired. I had just quit drinking and decided to see how lean I could get.

8.4 million people watched it. There was a lot of positive encouragement but also more than a fair share of steroids, TRT, and PEDs comments. To be honest, I had to Google some of those acronyms because I didn't even know what they meant.

I am 54 now. Still in my backyard. Still natural. Still not drinking. What started as a challenge to myself has become my lifestyle, and I have never looked back.

No gym. No steroids. No TRT. No peptides. No shortcuts.

Just faith, real food, and consistency.

If you needed to see this today, here it is again. And if you know a guy who needs to hear this, send it his way. This can be done at any age.

06/10/2026

Single Kettlebell Beginner Workout that I'm doing in real time, showing 1 full round.

I call this a beginner workout because the movements are simple and most people can learn them with a little practice. If you're more experienced, simply grab a heavier kettlebell. I've done this exact workout with a 28 kg (62 lb) kettlebell.

In this video, I'm using a 22 kg (48 lb) kettlebell.

I performed this as a kettlebell complex, meaning there was no rest between exercises. I completed 3 rounds total, resting about 1 to 2 minutes after each round.

This workout can also be done as a circuit, with 15 to 30 seconds of rest between exercises. It's a great way to get through the workout if the complex feels a little too challenging at first.

Workout Details

3 Rounds

10 Swings
10 Overhead Presses
10 Goblet Squats
10 Push Ups

If you found this helpful, please like, save, and send it to a friend. Those small actions help me reach more people and keep creating helpful, meaningful content like this.

Let's go.

06/04/2026

Do you think it's impossible to transform your life after 40?

Because I was you. Drinking too much, eating whatever without thought, and waking up every day feeling like crap from the night before. It was a vicious cycle. I just kept telling myself I would deal with it tomorrow.

At 51, I decided to quit drinking, start eating whole foods, and work out consistently on my lunch breaks. Initially, it was to see how ripped I could get. But somewhere along the way it became so much more than that.

I started to gain clarity I had not felt in years. I realized I was trying to fill a void that could be filled only by God. I fully surrendered my life to Him, and so much more happened than I ever expected. It changed me from the inside out.

This became a physical, mental, and heart transformation. I got way more from it than just being ripped. My life was transformed.

I went from thinking I could never quit drinking to believing the sky was the limit on what I could do with my life. I now dream of being a grandpa who surfs and plays pickleball with his grandkids someday, of traveling the world with my wife, and of surfing warm waters again. The dreams are vivid.

If you are a man in your 40s with a family who is drinking and eating whatever without thought while telling yourself this is just what happens at your age, I am here to tell you it’s not. Your family needs the best version of you. And so do you.

This is what is possible when you surrender and trust the process. Don’t give up. Fight for yourself.

If even one man watches this and decides today is the day everything changes, that is exactly why I do this. If someone in your life needs to hear this, please send it their way. It is okay to lean on the support of a community of men on the same journey. None of us does this alone.

06/02/2026

If you're looking for a quick and efficient "full body workout with dumbbells" that will get you shredded, I've got you covered. All you need is 20 minutes at the most. This "20 min workout" is a perfect example of "at home dumbbell workout" and "strength training" that incorporates "circuit training" for maximum impact. I do workouts like this all the time, and you only need one pair of dumbbells to get it done. 💪

This is a five round full body dumbbell only workout using just a pair of dumbbells.

Today I wanted something simple, efficient, and effective. Just a quick workout that would challenge my whole body without overcomplicating things.

This workout only took about twenty minutes total, but in that time I trained my whole body, raised my heart rate, worked up a sweat, and challenged my muscles.

The workout was built around three exercises that I know for a fact work.

Dumbbell thrusters.
Renegade rows.
Push ups.

Simple movements that train multiple muscle groups at once while also challenging your conditioning and stability.

You don't need high-end equipment or hours in the gym to build muscle and stay strong.

A couple dumbbells, your bodyweight, and consistency can take you a long way.

Simple works.

05/29/2026

I will be honest with you. Staying positive has not always come naturally to me.

For a long time, I used alcohol to mask the noise in my head. The stuff I didn't want to sit with. It wasn't running away from the people I loved. It was more like numbing out from myself, and maybe some of the pain I have had in my past life.

When I finally stopped drinking and started doing the work, I realized that getting your mind right is just as much a discipline as training is. You don't just wake up positive. You practice it. Every single day. Just like you practice showing up to work out when you don't feel like it. Just like you practice choosing real food when everything around you is garbage.

Positivity is a rep. And some days those reps are hard.

There is already enough negativity in the world without me adding to it. So I decided to be intentional about what I put out there. Not because every day is great. But because the practice of it is part of who I am, trying to become.

If you are in a dark place right now, I understand because I have been there. Just know that the discipline that gets you through a hard workout is the same discipline that gets you through a hard day.

If this reaches one person who needs it today, that is enough for me. And if you know someone else who needs to hear this, send it their way. You never know what little seed can help someone.

Keep practicing. Much love. Peace. ✌🏼

This is exactly what I eat to stay lean and strong at 54. No complicated meal plans.
I spent my 40s drinking heavily and...
05/29/2026

This is exactly what I eat to stay lean and strong at 54. No complicated meal plans.

I spent my 40s drinking heavily and eating like garbage. 25 extra pounds and zero energy. When I finally cleaned things up, I realized the answer was to keep things simple. It was just real food, repeated consistently.

Here is what changed everything for me:

I stopped chasing perfect and started building simple habits around quality protein, healthy fats, and whole foods I actually enjoy eating.

No obsessing over macros. No cutting entire food groups. No restarting every Monday.

Just food that works, eaten consistently, with room to adjust when life happens.

If you are a man over 40 and you are tired of overcomplicating nutrition, this is the approach that got me here and keeps me here.

I put together 30 full days of exactly how I eat, including shopping tips, supplement guidance, and how I eat while traveling, all in my How I Eat ebook.

Let’s go! 💪🏼

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