Monday mornings around here usually mean one thing: measurements, honesty, and a quick gut check (the mental kind… although the physical one matters too).
So let’s do what we always do and keep it real.
Last week?
Yeah… it was a little bumpy.
This fitness mindset after 50 is what keeps me moving forward when life gets loud and the schedule falls apart.
When Life Turns the Volume Up
I’ll be straight with you — stress was higher than normal last week.
We’re in the middle of selling our house, which meant several days of cleaning, organizing, hauling things to the garage, and trying to make the place look like no actual humans live here. If you’ve ever sold a house, you know the drill. Everything you own suddenly feels twice as heavy and three times more annoying.
By the time Sunday rolled around and the visit happened, the weekend looked nothing like my usual routine. No planned workout. No normal reset.
And you know what?
That’s real life.
Still Training Without a Formal Workout-It’s Fitness Mindset
Here’s the part I want to highlight — because this is where most guys either win or completely fall off the rails.
Even without a formal workout, I didn’t check out.
While hauling boxes, moving furniture, and walking things out to the garage, I made a conscious decision to move with intent. These actions are NEAT exercises.
- Braced my core and kept the gut pulled in
- Focused on using my legs instead of yanking things with my back
- Squeezed the glutes while walking and carrying loads
- Paid attention to posture instead of hunching like Quasimodo
Research consistently shows that regular movement—even outside formal workouts—supports long-term health and strength. (Mayo Clinic)
That’s not nothing.
That’s real-world strength.
This is one of the biggest mindset shifts for men over 50:
👉 Movement still counts when life gets messy.
Is it the same as a planned lift? No.
Is it better than doing nothing and telling yourself, “I’ll start again next week”? Absolutely.
Humor Break (Because Mondays Need One)
At one point I caught my reflection in a window while carrying boxes and thought, “I look like I’m training for Rocky III… except without the montage, the soundtrack, or the winning.”
More like Rocky 3½: Mildly Winded, Still Trying.
Hey — it happens.
This Week’s Reality: Packed Before We Even Leave
Now let’s talk about this week.
We’re heading out Thursday through Monday to Kentucky to check out the new area and walk through the house to see what needs to be done. That means this week isn’t just busy — it’s compressed.
Monday, Tuesday, and Wednesday are stacked with:
- Extra work for the business
- Loose ends that need tying up
- Trying to stay ahead knowing I’ll be mostly offline for several days
So instead of pretending this is a “perfect training week,” I’m approaching it with a maintenance + momentum mindset.
And that’s exactly what I’d coach you to do.
The Goal This Week: Hold the Line, Don’t Push the Ceiling
This is important, especially if you’re over 50.
Weeks like this are not the time to:
- Chase PRs
- Add extra volume “to make up for last week”
- Beat yourself up for not doing more
They are the time to:
- Get your workouts in early when possible
- Keep sessions efficient
- Protect sleep
- Keep protein intake solid
- Walk when you can
Think of it like this:
Some weeks you build.
Some weeks you maintain.
Both are part of winning.
What I’m Focusing On (And You Can Steal This)
Here’s my simple checklist for the week:
- Lift Monday–Wednesday (even if sessions are shorter)
- Daily movement — walks, steps, general activity
- Protein first at meals (no overthinking)
- Stress awareness — breathing, slowing down when needed
- Zero guilt about what the week isn’t
Consistency over decades is built by handling weeks like this without blowing everything up.
That’s how men stay strong into their 60s, 70s, and beyond.
A Reminder for Anyone Reading This on Their Own Monday
If last week wasn’t perfect for you either — welcome to the club.
Progress isn’t measured by how hard you go when everything lines up.
It’s measured by how well you adapt when it doesn’t.
You don’t need a perfect schedule.
You don’t need ideal conditions.
You just need to stay engaged.
That’s how this works.
MEASUREMENTS: Weight: 197.8, Body Fat: 25.4%, Muscle Weight: 140.2, BMI: 26.8
Stomach: 41.5″
Chest: 43″
Shoulders: 22.25″
Biceps: 14″
Booty: 41.5″
Thighs: 20″
Alright — that’s my Monday check-in. Measurements are logged, mindset is locked in, and we’re moving forward.
How about you?
Did last week throw you a curveball too — or did you stack a small win you’re proud of? Drop a comment and let’s keep each other moving.