Hitting 40 (I turned 44 last week) doesn’t mean giving up on fitness goals. I’m a dad, a husband, and a business owner, and my aim is to run 20-30 miles a week, lift my body weight across multiple strength movements, and stay lean and healthy. How do I make it happen? By sticking to three key habits:
1. Consistency with Strength Training
Muscle mass matters—especially as we age. Strength training supports metabolism, reduces injury risk, and keeps me feeling strong whether I’m getting out of bed or tackling a 10-mile trail run. At a minimum, I lift twice a week, ensuring I build and maintain the strength needed for everyday life and my fitness goals.
2. Protein-Centric Nutrition
Nutrition has to be more dialed in to see and feel the same results as I age. My biggest win? Prioritizing 60-75 grams of protein before lunch. This simple habit makes hitting daily protein goals easier and helps with muscle recovery and energy levels. It’s not as hard as it sounds—start with a protein-packed breakfast and build from there.
3. Limiting Alcohol Intake
Alcohol disrupts my sleep, slows metabolism, and increases cravings—especially mid-morning. Years ago, I set a “no school night” rule and capped my intake at two drinks on Fridays and Saturdays. The reason? More alcohol meant more caffeine, less energy, and lower motivation to do what actually fuels me. The ROI just doesn’t add up—for me.
Beyond these three habits, I believe in getting outside as often as possible—rain or shine. Living in the Pacific Northwest, I have one of the best raincoats around, and I take advantage of fresh air and nature no matter the weather.
Lastly, while I love running, I don’t let it become my sole focus. Anything beyond 30 miles a week starts cutting into muscle mass, so I balance it with strength training.
Staying fit after 40 isn’t about extreme measures—it’s about simple, sustainable habits that keep me strong, energized, and ready to tackle life.
Need some help? You guessed it—schedule a goal review!