As a 44-year-old dad, husband, and business owner, my energy ebbs and flows—and last week was a big ebb.
With my wife traveling for work, my availability shrank. Mornings were spent coaching businesses and gym members, mid-days mentoring small fitness businesses from the Pacific Northwest to Australia, writing, and coaching my team—while squeezing in my own training and nutrition before 4 PM pickup.
I knew this week would be even busier, so last week, I worked extra to prep. And I felt it. My fitness stayed steady, but my nutrition slipped—I underate, missed my hydration goals, and by the end of the week, I was dragging—mentally foggy and exhausted.
The Lesson? The Basics Matter.
Fueling properly, resting enough, and staying consistent make all the difference.
The simple part? Each of these habits is straightforward on its own.
The hard part? Doing them together, consistently.
That said, the real game-changer is what I eat—or don’t eat.
What Worked in My 20s No Longer Works in My 40s
In my 20s and 30s, I could get away with less-than-optimal nutrition. That’s not to say I wouldn’t have felt better with better eating habits—it just wasn’t something I had to focus on as much.
Now? Recovery is king. And not just foam rolling and massage guns—I’m talking about eating enough, sleeping enough, and staying hydrated.
So, I went back to what works:
The Fix: Simple, Strategic Nutrition
I prepped two protein sources—ground beef and chicken, roasted a sheet pan of sweet potatoes, and stocked my Instacart order with:
Fage yogurt Eggs & veggies Breakfast chicken sausage Kevin’s meals (great protein, solid macros, and easy to prep)
I don’t plan specific meals for each day, but I prep proteins and carbs, so I can mix and match throughout the week.
My Go-To Strategy for Staying on Track
One of my staple strategies:
Get 60-70g of protein before 11 AM—a mix of cottage cheese waffles, eggs, Fage, and a high-protein snack.
This helps me avoid the last-minute scramble of trying to hit 185g of protein before bed—which is a terrible recipe for good sleep.
The Big Picture: It’s Not About Training More, It’s About Fueling Better
At 40+, maintaining energy and fitness is different than it was in my 20s and 30s—but I’m in better overall shape now than I was back then. And it’s not because I train harder or longer—it’s because I fuel my body properly.
Want to Dial in Your Nutrition? Let’s Do This.
If you’re a parent, a busy professional—or both—I get it.
I only take five nutrition clients at a time because, well… I’m a busy professional and parent too.
Right now, I have two open spots in my Nutrition On-Ramp.
If you want your late 30s and beyond to feel like your best years yet, let’s make it happen. Drop me an email to crossfitwoodslawn@ gmail.com to grab a spot.