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 got me back to training pain-free:

Im 47.

And I’m in the best shape of my life.

One of my secrets? Foam roller exercises.

Here is the only foam roller workout you need to prevent injury (bookmark this): 1/ Foam Roller Upper back

Feeling a bit hunched in your back?

The upper back foam roller will fix it.

It targets your mid and upper spike to give you extension and mobility.

This is a great exercise if you sit in a chair all day.

Common mistake:

Rolling into your lower…

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

In my 20’s and 30’s I had chronic lower back pain.

The doctor said I’d have to live with the pain the rest of my life.

I said screw that and fixed my back.

Here are the 5 exercises that did it: 1. Bird Dog

This exercise improves core stability and strengthens the muscles that support your spine.

How to get started:

- Start on your hands and knees, with your hands under your shoulders and knees under your hips.
- Simultaneously extend your right arm forward and left leg backward.

- Hold for 5-10 seconds, focusing on keeping your back flat and core engaged.

- Return to the starting position and repeat with the opposite arm and leg.

- Perform 10-12 repetitions on each side.

Common mistake:

Allowing your back to sag or rotate.

Keep your spine neutral and core tight throughout the movement.

The secret exercises no one is talking about:

Overcoming Isometrics.

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

Use these 5 hidden exercises to lower blood pressure (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.

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.

If you’re over 50.

Read this: I’ve been in the fitness industry for 25+ years helping:

-Executives
-Entrepreneurs
-High performers

To lose fat and build muscle.

What else?

Most of my clients are in their:

-40s
-50s
-60s
-And even 70s.

Let’s dive in:

Moderns diets are killing your gut.

And ruining your mental health as a result.

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

Here are the 5 gut healing secrets big food industries don’t want you know: Fun fact:

Approximately 70% of the immune system is in your gut.

A healthy gut helps prevent infections and chronic illnesses.

Still not convinced gut health is important?

The gut-brain axis is a well-documented pathway where the gut can influence mental states and emotions.

English?

You gut impacts conditions like depression and anxiety.

In my mid 40's I started to get hip pain.

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

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

Here's how I did it: Do you ignore hip tightness? Start noticing!

1/ Foam roll hip reduces tightness.

It’s essential for hip mobility.

- Place the foam roller under hip
- Slowly roll back and forth
- Spend 1-2 minutes each side

Ignoring this can worsen hip pain, act now.

The workout most people mess up:

Abs.

I’ve have 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.

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 biggest excuse people make:

“I don’t have time to go to the gym.”

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

Here are the only 9 exercises you need to get ripped at home (steal this workout): 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.

One of the best exercises for men over 40:

Push-Ups.

They're effective and can be done anywhere.

But doing 100 reps isn't the answer. You must do harder versions if you want real results.

Here are 5 push up variations you can do to build upper body strength & muscle: 1. Regular push-up

A great beginner exercise.

In this video, I share some little-known technique adjustments that will make your push-ups more effective.

But if you can do more than 20 in a row, it's time to move to a harder version.

The secret to losing weight fast:

Metabolic optimization.

Master it and you will boost your body’s energy.

These 7 strategies will get you started: How to effortlessly burn more calories daily (without hitting the gym)

1. Increase non-exercise activity thermogenesis (NEAT)

Incorporate more physical activity into your day without formal exercise.

How?

Take the stairs
Stand instead of sitting
Or just pace while on a call.

Why it works:

Small actions can lead to big changes.

By increasing your daily movement.

You boost your metabolism and calorie burn without extra workout time.

It’s that simple.

The biggest excuse for not working out:

“I don’t have enough time”

But you can have a killer workout in only 10 minutes

Steal this easy 10-min HIIT routine to workout fast (no gym required): I know what you’re thinking:

“Do 10 minute workouts really work?”

Of course.

Because they fit busy schedules.

What else?

Short bursts of exercise can elevate your heart rate quickly.

Let’s get started:

Im 47.

And I’m in the best shape of my life.

One of my secrets? Foam roller exercises.

Here is the only foam roller workout you need to prevent injury (bookmark this): 1/ Foam Roller Upper back

Feeling a bit hunched in your back?

The upper back foam roller will fix it.

It targets your mid and upper spike to give you extension and mobility.

This is a great exercise if you sit in a chair all day.

Common mistake:

Rolling into your lower back.

They key:

Target your mid back and upper back.

The hack to a longer life that no one is talking about:

VO2 max.

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

Here’s how to increase your VO2 max to extend your life (bookmark this): I’m 47.

And if you’re like me you’re thinking:

“Wow I’m starting to feel this aging thing.”

So what can you do to get ahead of the aging process?

The answer is the 80/20 of your health and fitness

VO2 max.

Let me explain…

The hidden danger that’s slowly killing you:

Visceral fat.

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

Here are 5 ways to destroy visceral fat (bookmark this): First:

Visceral fat is a type of body fat stored deep within the abdominal cavity.

It surrounds vital organs like the liver, pancreas, and intestines.

Unlike subcutaneous fat that you can pinch under your skin…

…Visceral fat you can’t see or feel.

You’ve been brainwashed by the Big Food Industry.

They’ve spent billions to make you sick and tired.

Here are 13 proven nutrition tips to turn your health around (bookmark this): 1. Energy balance is the foundation of nutrition.

In other words how many calories you eat is more crucial than the specific types of food you eat.

Despite popular belief:

Controlling how many calories you consume is vital.

Overeating, even healthy foods, can lead to weight gain.

Realize that weight management and health issues are often about consuming too many calories, not just the quality of the food.

The powerful workout that most people skip:

Leg day.

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

Here are the only 5 exercises you need to build massive legs (even if you’re over 40): 1/ Single glute bridge:

Why it works:

Single glute bridges help correct muscle imbalances.

How to perform (and prevent injury):

Step 1:

Position yourself near the bench:

Placement is key.

You want to start by making sure you are close enough to the bench.

If you're too far away, you're likely to experience a strange sensation of strain in your hamstrings.

That’s bad.

The goal is to feel the burn in your glutes, not discomfort in your hamstrings.

Step 2:

Aim for a 90-degree angle at the top.

Why?

This angle ensures that the focus remains on your glutes and not so much on your hamstring or knee.

Step 3:

Here's where we spice things up.

You're going to pull the opposite knee into your chest.

This action not only helps stabilize your core but also prepares you for the upward movement.

Step 4:

Bridge Up and Squeeze:

With one leg pulled into your chest, you're going to bridge up, pushing through the heel of your elevated foot.

As you reach the top of the movement, squeeze your buttocks as hard as you can.

Remember:

The magic is in the squeeze!

How to guarantee you’ll build muscle in the next 90 days.

Here's my 10 step checklist for maximum results.

1. Train close to failure You think your reps and weight are enough? But you’re wrong…

1. Train close to failure

Your reps and weight don't matter if you're not getting close to failure on every set.

This is what triggers muscle growth.

But try to avoid complete failure as it's been shown to take more time to recover (without additional benefits).