TC3Fit

TC3Fit Improving health. Improving life. Personal trainer for strength. Health coach for weightloss.

07/30/2026

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

07/23/2026

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

I went to the gym this Sunday afternoon with one purpose in mind: to spend some quality time stretching and doing a litt...
06/28/2026

I went to the gym this Sunday afternoon with one purpose in mind: to spend some quality time stretching and doing a little foam rolling. I did sneak in a bit of ab work, but other than that, this was a much-needed recovery day.

I try to stretch 2–3 times a week, but with a busy schedule, it doesn’t always happen. My workouts are important because I’m committed to continuing to strengthen my body and build strong bones, but sometimes it’s hard to fit everything in.

So listen to your body. Strength is built not only in the hard workout, but also in the recovery.

StrongBones StrengthTraining Mobility WellnessJourney SelfCare ActiveLifestyle

06/09/2026

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

06/08/2026

💪🏃‍♂️ 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!

ExerciseMotivation MovementMatters ConsistencyCounts FitAfter50 ActiveLifestyle HealthyHabits CardioWorkout StrengthTraining WorkoutOfTheDay GetMovingAmerica FitnessJourney nevertoolate

🏅 As the Senior Olympics draws closer, my training opportunities are becoming more limited. I only have two days each we...
06/02/2026

🏅 As the Senior Olympics draws closer, my training opportunities are becoming more limited. I only have two days each week available to train, and there are times when I’m tempted to skip those workouts because fitting them into my schedule can be challenging.

But having a goal keeps me committed. Goals help us stay consistent, and consistency is what allows us to perform at our best when it’s time to compete. 💪

Today, I only had 20 minutes available for my power-walking sprint intervals, but instead of skipping the workout, I made those 20 minutes count. I started with a 5 minute walking warmup and then completed 7 x 200-meter sprints as fast as I could, with one minute of rest between each interval. 🚶‍♂️⚡

Setting goals is one of the best ways to stay motivated and consistent with your fitness journey. Maybe you’ve never walked or run a 5K—make that your goal. Maybe you’re working toward squatting a certain amount of weight—set that goal and start moving toward it.

Goals give us direction. They help us continue growing stronger, healthier, and more capable as we age. Don’t dismiss goal-setting because you think you’re too old. You’re not.

Keep moving. Keep striving. Keep actively aging. 🔥

HealthyAging PowerWalking StayActive ConsistencyIsKey FitnessGoals NeverTooOld HealthyLifestyle KeepMoving StrongerEveryDay GoalSetting AgeIsJustANumber

05/21/2026

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! 👟💥

UpperBodyWorkout HealthyLifestyle FitnessOver50 FitnessOver60 MoveYourBody WorkoutTips StayActive ExerciseMotivation GymLife HealthyAging

05/19/2026

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! 💪😊

FitnessOver60 WalkingForHealth ActiveLifestyle StepByStep SeniorFitness HealthyHabits MovementMatters stayactive

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Murfreesboro, TN

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Monday 5am - 7:30pm
Tuesday 5am - 7:30pm
Wednesday 5am - 7:30pm
Thursday 5am - 7:30pm
Friday 5am - 7:30pm
Saturday 8am - 10:30am

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+16154105615

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