Fitness and More

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Fitness and More

Practical Fitness for the Everday Person. Cost effective 1-on-1 personal training without the stress Private personal training is by appointment only.

06/17/2026

You ever do something that you're afraid to do?

I'm doing it today.

I don't like to travel by myself. My wife is so helpful for me as she's detail oriented and I'm big picture.

Today I'm facing a fear of traveling alone but it's for a great reason.

I'm back on the book tour!

I'm tracveling to San Francisco to speak at one of the oldest Rotary Clunbs in the country!

Then I'm doing a H.I.T. seminar at one of my good friends studio.

if you haven't ordered the "Gospel of Fitness" yet, simply go to Amazon and order it today!

06/16/2026

Here's a great question to consider...

Has your body felt a little slower to react lately? There is a reason for that, and it has nothing to do with "just getting older."

It comes down to one fitness quality that starts fading before most people even notice: power.

The ability to move quickly, catch yourself, react fast, and feel in control of your body.

The good news: it responds to training at every age.

Start here this week:

1 -Strength train properly! That means learning to stimulate your fast twith muscles fibers.
2 - Be aware of what you're feeling. In the Jiu Jitsu space, we learn moves slowly so we can become aware of the move, then we practice it slowly until it becomes smooth and in the end smooth means fast.

Anything that makes your body move with smooth speed ( not explosive) and intention counts!

Ready to feel quick, strong, and confident again? My 3-W Approach To Fitness works!

DM me "Age Gracefully" to get the details.

06/13/2026

Most people think aging well is complicated.

It’s not.

It comes down to a few things your body actually responds to — and they’re all trainable.

Strength train regularly
Eat in a way that supports your body
Pay attention to your grip strength
Sleep at consistent times
Keep your balance and mobility in check
Load your bones with real resistance
Have a reason to get up and move every day

Focus on the basics. Do them consistently.

And learn how to train your muscle properly as you age! Train the fast twitch fibers and you'll notice a bit more pep in your step!

Love info that helps?. Go to my youtube channel and watch how to train the fast twitch muscles! ....and Make sure you follow me for more!

06/11/2026

What actually gets you out of bed in the morning?

For me… it depends.

Some days it’s just imparting knoeledge to my clients so they can "Age Gracefully".

Other days it might be the excitement of working out! I love to train!

and some days it's just enjoying my morning coffee, reading my bible and journaling.

I don't have one big singular purpose. It’s more like a collection of small ones.

And I think that's the point.

Research on the Japanese concept of ikigai, which roughly means "a reason for living," shows people who have a 𝙨𝙩𝙧𝙤𝙣𝙜 𝙨𝙚𝙣𝙨𝙚 𝙤𝙛 𝙥𝙪𝙧𝙥𝙤𝙨𝙚 have a 36% lower risk of developing dementia.

That matters… a LOT.

But your “purpose” doesn’t have to be some huge, world-changing thing.

It can be simple.

Someone you show up for…
Something you’re working toward…
A routine that makes you feel like yourself again…

Even just a part of your day you actually look forward to.

That’s enough.

So think about it like this:

What’s in your “bucket” right now? 🪣
And what’s missing?

If one of the things missing is feeling strong, energized, and good in your body again…

That’s exactly what I help with.

DM me "Age Gracefully" and we’ll figure out what that could look like for you.

06/09/2026

How did you score?

The sitting-rising test sounds simple. But it measures strength, mobility, balance, coordination, and muscle power all at once, which is why researchers found it so strongly linked to longevity.

The good news: no matter how you scored, you can get better at it!

Mobility improves with practice just like skill training does.
Balance responds to targeted training, meaning we strengthen the muslces that support balance.
Strength builds at every age and strength really matters!

If you’re having stiff joints, poor balance, or feeling weaker than you used to, this is exactly where to focus.

Want help improving your score (and how your body feels day-to-day)?

My 3-W Appraoch to Fitness is a game changer! We rebuild strength and mobility in a way that actually fits their life.

DM me "Age Gracefully" and I’ll walk you through it.

06/06/2026

Here’s a little secret… a lot of the clients I work with don't start out feeling fired up and ready to go.

They come to see me when they feel tired, and they are skeptical that they can even turn it around.

Here is what I know after 36 years of training/coaching busy professionals who want to learn to "Age Gracefully": that feeling is incredibly common.

And it is also incredibly wrong!

Because everything they secretly want is still on the table:
A -Feeling leaner and stronger.
B -Sleeping well and waking up with real energy.
C -Less anxiety and more joy.
D -Something to look forward to.

None of that has an expiration date.

Your body hasn't given up on you. It's just waiting for you to ask something of it again.

If any part of this resonates with you, save it, or share it with someone who needs to hear it today.

And if you are ready to find out what is still possible for you, DM me "Age Gracefully" and let's talk.

06/05/2026

Two people can be the same age…

Blow out the same number of candles… 🎂

…but have completely different biological ages.

One feels energized, strong, clear-headed…

The other? Tired, run down, slower to recover.

Want to see where you land?

I made a FREE Biological Age Calculator + Mini-Guide for [avatar – ex. “busy moms”].

It shows you:

Your biological age
What might be helping (or holding you back)
Simple ways to start improving it

It takes about a minute… and most people are little surprised by their number.

👉 Go to my website - www.fitnessandmore.net and check yours.

06/04/2026

I saw an old freind and they had a milestone coming up and that scared him a little.

He was coming up on retirement and wanted to enjoy his golden years and he also has grand children that he wanted to enjoy.

So we started working together, after the first workpout he was "hooked". This is amazing! I've never felt anything like ti!

Then we added some walking.

He's still with me and loving his simple new program!

What I love most about this story? (Besides helping my friend?)

He decided that his upcoming retirement was a reason to tackle a new goal, not a reason to wait.

What would you do if you had that kind of support behind you?

DM me "Age Gracefully" and let's talk about what your next chapter could look like.

06/02/2026

Do you know you have 2 ages? One is on your birth certificate. The other one? You're living it every day.

I created something really helpful for those who want to know their "Real Age" and also want to "Age Gracefully".

⬇️ Comment “CALC” and I’ll send you the link to find your biological age.

The gap between your chronological age and your biological age comes down to your habits:

How you move
How you sleep
What you eat
How you manage stress

It's never too late to start closing that gap.

Want to know where you’re at?

⬇️ Comment “CALC” and I’ll send it your way

Address

2119 Pontoon Road
Granite City, IL
62040

Telephone

+16187092835

Website

http://www.fitnessandmore.net/

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