As someone who has dedicated 30 years to training and 15 years to full-time coaching, I've learned that fitness is about more than just exercise—it's about making choices that support overall health and well-being.
One of the most impactful decisions I've made is transitioning to a vegan lifestyle.
This choice has not only enhanced my performance as a former special forces member and professional athlete but also contributed to my longevity in fitness.
The Power of a Vegan Lifestyle
Choosing to skip animal products has been the best decision I’ve made for my health, my performance, and my overall sense of well-being.
Going vegan has transformed the way I approach nutrition and has provided me with numerous benefits, both physically and mentally.
Benefits of Skipping Animal Products:
Improved recovery and Reduced Inflammation:
One of the immediate benefits I noticed after adopting a vegan diet was faster recovery times and reduced inflammation.
Plant-based foods are rich in antioxidants, which help to neutralize free radicals and reduce the inflammation that can occur after intense workouts.
This means less soreness and quicker recovery, allowing me to train harder and more frequently.
Enhanced Energy Levels:
A diet rich in whole, plant-based foods has given me sustained energy throughout the day.
Plant foods are naturally high in complex carbohydrates, which provide a steady source of fuel for both workouts and daily activities.
Unlike the energy crashes that can come from processed foods or heavy animal-based meals, plant-based eating keeps my energy consistent and my mind sharp.
Better Digestive Health:
Skipping animal products has significantly improved my digestive health.
Plant-based diets are naturally high in fiber, which promotes a healthy gut and regular digestion.
This not only keeps me feeling light and energized but also plays a crucial role in overall health and disease prevention.
Ethical and Environmental Impact:
Beyond the physical benefits, going vegan aligns with my values.
By choosing not to consume animal products, I'm reducing my environmental footprint and contributing to a more sustainable world.
It’s a choice that supports not just my health, but the health of the planet.
Integrating Vegan Nutrition into a Fitness Routine:
Protein Sources:
One of the common concerns about a vegan diet is getting enough protein, especially for those who are active.
However, there are plenty of plant-based protein sources that are not only sufficient but optimal for muscle growth and recovery.
Foods like lentils, chickpeas, tofu, tempeh, and quinoa are excellent sources of protein.
Combining these with a variety of grains, nuts, and seeds ensures that all essential amino acids are covered.
Balanced Meals:
A well-planned vegan diet is naturally rich in vitamins, minerals, and antioxidants.
Incorporating a variety of colorful vegetables, fruits, whole grains, and legumes into your meals ensures you get a full spectrum of nutrients.
Healthy fats from sources like avocados, nuts, seeds, and olive oil are also crucial for supporting joint health and hormone balance, especially as we age.
Supplements to Consider:
While a vegan diet is incredibly nutrient-dense, there are a few nutrients that may require attention.
Vitamin B12 can be supplemented through fortified foods or a B12 supplement.
Additionally, omega-3 fatty acids can be obtained from flaxseeds, chia seeds, and algae-based supplements.
The Changing Body After 40
Aging is inevitable, but how we handle it is entirely within our control.
After 40, our metabolism slows down, muscle mass begins to decline, and our bodies become more prone to injury.
But this doesn't mean we should take it easy—in fact, it means the opposite.
Adapting your fitness routine to meet these challenges is crucial for staying strong, flexible, and injury-free.
Push-Ups: A Foundational Exercise
Push-ups are more than just a basic exercise—they are a full-body workout that engages your chest, shoulders, triceps, and core.
They also help improve posture, something that becomes increasingly important as we age.
Benefits of Push-Ups:
Push-ups build strength and stability throughout the entire body.
They engage the core, which is essential for maintaining good posture and preventing lower back pain.
Variations for Different Fitness Levels:
If you're just starting, incline push-ups or knee push-ups can help you build the necessary strength.
For those more advanced, decline push-ups or plyometric push-ups will challenge your muscles in new ways.
Incorporating Push-Ups into Your Routine:
Aim for three to four sets of 10-15 repetitions, adjusting based on your fitness level.
Consistency is key, so include push-ups in your routine at least three times a week.
Pull-Ups: Building Upper Body and Grip Strength
Pull-ups are a true test of upper body strength.
They target your back, shoulders, and arms while also improving grip strength—a crucial aspect of aging gracefully.
Benefits of Pull-Ups:
Pull-ups strengthen the large muscles of the back, shoulders, and arms, which are essential for maintaining upper body strength as we age.
They enhance grip strength, which is often overlooked but becomes more important as we get older.
Variations for Progression:
If you're new to pull-ups, start with assisted pull-ups or negative pull-ups, where you focus on lowering yourself slowly.
More advanced athletes can challenge themselves with weighted pull-ups or by varying their grip width.
Tips for Safe and Effective Practice:
Focus on maintaining proper form to avoid strain, especially on the shoulders.
Start with two to three sets of as many reps as possible, gradually increasing the number of reps or adding resistance as you progress.
Inversions: Handstands and Blood Flow
Inversions like handstands are not only impressive but incredibly beneficial for your health. They improve blood circulation, enhance balance, and strengthen the core.
Benefits of Inversions:
Inversions help improve blood flow, which can aid in reducing stress and promoting overall cardiovascular health.
They enhance balance and coordination, both of which can decline with age if not actively maintained.
Starting with Handstands:
Begin with wall-supported handstands to build confidence and strength. Focus on engaging your core and maintaining control.
As you progress, work towards freestanding handstands or incorporate handstand push-ups for an added challenge.
Incorporating Inversions Safely:
If you're new to inversions, take it slow and use support as needed. Avoid rushing into advanced variations without proper strength and technique.
Include inversions a few times a week in your routine, balancing them with other exercises to avoid overtraining specific muscle groups.
The Importance of Daily Stretching
Daily stretching is non-negotiable, especially as we age.
Flexibility tends to decrease over time, and without regular stretching, you risk injuries and prolonged recovery times.
Benefits of Stretching:
Stretching enhances flexibility and reduces the risk of injury by keeping muscles pliable and ready for action.
It promotes recovery by increasing blood flow to the muscles, reducing soreness, and improving overall mobility.
Key Stretches to Include:
Focus on major muscle groups like hamstrings, shoulders, and back. Incorporate dynamic stretches before your workout and static stretches afterward.
Mobility exercises, like hip circles and shoulder rotations, should also be part of your daily routine.
How to Build a Daily Stretching Routine:
Dedicate at least 10-15 minutes each day to stretching.
This can be done in the morning, after workouts, or before bed—whatever fits best into your schedule.
Sequence your stretches to flow smoothly from one to the next, ensuring you cover all major muscle groups.
Staying fit after 40 is about making choices that support your body in every way possible.
Incorporating key exercises like push-ups, pull-ups, and inversions, alongside daily stretching, will help you maintain strength, flexibility, and vitality.
But it doesn’t stop there—what you put into your body is just as important.
Choosing a vegan lifestyle has been a game-changer for me, offering improved recovery, sustained energy, and a deeper connection to my values.
Whether you’re looking to enhance your performance, recover faster, or make a positive impact on the environment, a vegan diet is worth considering.
It’s never too late to make a change that will benefit both your health and the world around you.
Embrace the journey, and keep pushing forward—your best years are still ahead.
4o
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