In 2016, I herniated a disc in my lower back.

Doctors told me surgery was the only solution.

I said, ‘No thanks,’ and found a better way.

Here are the 7 exercises I used to fix my back and stay pain-free (no surgery required): Back pain is often caused by poor mobility, weak core muscles, or imbalances in your movement patterns.

This 7-exercise routine addresses all three:

🔹 Mobility first
🔹 Core stability next
🔹 Strengthening to finish

Let’s break it down👇

I’ve spent 45,000+ hours training high performers.

Most of them struggle with mobility.

But it’s not rocket science. People just don’t where to start.

Here are 7 exercises to get a larger range of motion (even if you’re stuck at a desk): If you sit all day…

Then you need to counteract that tightness:

1/ The Dynamic Couch Stretch does just that by targeting your hip flexors and quadriceps.

Get started with this:

1. Start in a lunge position with your back foot elevated on a chair or couch.

2. Slide your back foot up the wall, keeping your back knee on the ground.

3.Squeeze your glutes and push your hips forward.

4. Hold for 2-3 seconds, then release and repeat for 10-15 reps.

Don’t let your lower back too much.

And keep a neutral spine throughout the movement.

How to get huge muscles in less than 3 months:

Use the right exercises.

But most people mess this up and get hurt.

So here is a mega post with every exercise you need for every body part (bookmark this): The only arm workout you need:

Great Guns Routine

Bench Press
Weighted pull-up
Dips
Dumbbell bicep curls

Sets: 2-4
Reps: 6-15

25 health cheat codes everyone should know:

1. You’re not too old, and it’s not too late.

In my 30s, I rebuilt my health after injuries.

In my 40s, I started training for my black belt in BJJ.

The only deadline is the one you set for yourself. 2. Nobody is coming to save you. Your life and your health are 100% your responsibility.

This was the hardest lesson I ever learned.

If you want change, it’s on you to make it happen. Not your wife or your friends or even your kids.

Stop waiting for permission or "the perfect time".

The workout most people mess up:

Abs.

I’ve had 6-pack at age 47.

Here are the only 5 ab exercises you need (bookmark this): You think crunches are good? Think again!

1. Weighted ball crunches strengthen your core.

And core stability is crucial for overall fitness.

How to perform:

- Use a weighted medicine ball.
- Perform slow, controlled crunches.
- Aim for 10-12 reps per set.

Dive into these to enhance core power.

You’ve been lied to about VO₂ max training.

Everyone swears by the Norwegian 4x4 protocol.

But most people quit because it’s miserable.

Science shows a better way...one that keeps you at peak VO₂ max longer with less suffering.

Here’s what you need to know: (bookmark this) What is VO₂ Max?

VO₂ max is your body’s ability to use oxygen efficiently during exercise.

The higher it is, the longer you live.

Here’s how you stack up:

Think you're fit?

These 8 simple, at-home tests will reveal the truth about your strength, endurance, and balance (and show how well your body is aging): Being fit over 40 isn’t about having a six-pack or bulging biceps.

It’s about staying strong, capable, and ready for life’s challenges.

Here are 8 simple, at-home tests every man over 40 should pass.

They measure your fitness and reveal exactly where you stand.

The best workout if you're tight on time:

Full-body workouts.

But most people don't know how to do them.

Here’s a simple 10-exercise routine to build strength, hit every muscle group, and save time (bookmark this):

1. Incline Bench Press. Full-body workouts are efficient, effective, and perfect for busy people who want results.

This 10-exercise routine targets all major muscle groups, combines compound and isolation lifts and delivers maximum results in under an hour.

Let’s dive in 👇

How to get huge muscles in less than 3 months:

Use the right exercises.

But most people mess this up and get hurt.

So here is a mega post with every exercise you need for every body part (bookmark this): The only arm workout you need:

Great Guns Routine

Bench Press
Weighted pull-up
Dips
Dumbbell bicep curls

Sets: 2-4
Reps: 6-15

The most common cause of shoulder pain:

Shoulder impingement.

It accounts for 44% to 65% of all shoulder complaints.

Here are 5 exercises to reduce pain (and increase strength): The preferred term is subacromial pain syndrome instead of impingement.

Symptoms are:

•Shoulder stiffness
•Pain in the front of your arm
•Pain on the top of your shoulder
•Unable to sleep on your shoulder
•Pain when lifting your arm overhead

These exercises fixed my pain:

The silent killer that begins in your 30s.

Muscle loss. (sarcopenia)

Do nothing, and it guarantees:
→ Frailty
→ Strength loss
→ A shorter and lower quality life

Here are the exact 3 steps to stop it and stay strong after 40: (bookmark this) What is sarcopenic obesity?

It’s the dangerous combo of:

• Muscle loss (sarcopenia).
• Excess fat (obesity).

It raises your risk of:

• Type 2 diabetes.
• Heart disease.
• Loss of mobility.

Let’s break down how to stop it. 👇

Protein can fix 99% of your problems.

But most people don’t know:

• When to have it
• The best food sources
• How much you should consume
• What it ACTUALLY does to your body

If you want to understand everything about protein, read this thread: You'll see people arguing online about fat or carbs for fat loss.

They're both misinformed.

Here's why protein is king for losing fat.👇

In 2016, I herniated a disc in my lower back.

Doctors told me surgery was the only solution.

I said, ‘No thanks,’ and found a better way.

Here are the 7 exercises I used to fix my back and stay pain-free (no surgery required): Back pain is often caused by poor mobility, weak core muscles, or imbalances in your movement patterns.

This 7-exercise routine addresses all three:

🔹 Mobility first
🔹 Core stability next
🔹 Strengthening to finish

Let’s break it down👇

25 health cheat codes everyone should know:

1. Nobody is coming to save you. Your life and your health are 100% your responsibility. This was the hardest lesson I ever learned.

If you want change, it’s on you to make it happen. Not your wife or your friends or even your kids.

Stop waiting for permission or "the perfect time".

After 25+ years in the gym, here's every fitness tip I could come up with:

1. Alcohol is destroying your potential. 1. Alcohol is destroying your potential.

It wrecks your body, poisons your mind, and chains you to mediocrity.

If you’re serious about changing your life, it’s time to face the truth: alcohol has to go.

In my mid 30's, I had with chronic knee pain.

I went to a doctor who told me I'd have to live with the pain for the rest of my life.

I said screw that, searched for a solution, and fixed my knees.

Here's how I did it:

1/ Miniband fire hydrant This is the perfect hip extension exercise with added resistance.

Why it helps relieve knee pain:

It strengthens the glutes to prevent back and knee injuries.

How to perform:

• Use the right resistance band.

• Start on all fours.

• Extend your hips and focus on glute contraction.

Benefits for Knee Pain:
Strengthens muscles around the knee, improving stability and reducing injury risk.

Common mistake:
Starting with a band that is too heavy.

That leads to poor form.

After the pandemic, 43.9% of people in the US bought fitness equipment for exercising at home. 

But most people don't know which exercises are best.

Here are 9 of the best exercises to get fit at home or while traveling (steal this workout):

1) The band resisted push-ups. How to put your push-ups on steroids:

The band resisted push-ups.

How to do it:

• Band around back
• Start on hands and knees
• Lower chest to the floor
• Push up with arms, repeat 10-25 times

Remember:

Consistency leads to a strong & muscular chest.

Over 40 and dealing with shoulder pain or stiffness?

Ignoring it isn’t an option.

✔️ It’s not “just aging.”
✔️ It’s not going away on its own.

Here are the 5 proven steps to get pain-free shoulders and reclaim your strength: (steal this blueprint) 1. Why should you care about your shoulders?

Shoulder pain impacts more than just workouts.

It can disrupt:
✔️ Sleep
✔️ Daily activities
✔️ Your ability to perform at work

Ignoring early signs can turn a minor issue into a major problem.

Let’s fix that.

The secret exercise no one is talking about:

Overcoming Isometrics.

I’ve been a health and fitness coach for 25+ years.

Use these 5 hidden exercises to instantly make you stronger (and prevent injuries): 1/ Isometric Lunge

This is the static hold of the lunge position.

And the isometric lunge strengthens:

-Glutes
-Quadriceps
-Hamstrings

While improving:

-Balance
-And stability

Get started by:

-Stepping over the bar into a lunge position.
-Grip the bar with both hands like deadlift.
-Push into the ground with both legs.

Remember:

Keep your torso leaning forward to engage your glutes.

Press into the ground for 30-120 seconds.

The secret to a longer, healthier life?

VO2 max.

But most people don't know how to train it properly.

Here’s the exact plan that I’m following (bookmark this): What is VO2 max?

VO2 max is the maximum amount of oxygen your body can absorb and use during exercise. Think of it as the "horsepower" of your fitness engine.

The cool part?

You can upgrade your VO2 max at any time.

The longevity metric no one is talking about:

Heart rate recovery (HRR).

But most people don't know what it is or how to improve it.

Here's what you need to know about Heart Rate Recovery (bookmark this): 1. What is heart rate recovery (HRR)?

HRR is how quickly your heart rate drops after exercise.

It’s a reflection of how well your body shifts from a stressed (sympathetic) state to a calm (parasympathetic) state.

The faster your HRR, the healthier you are.