The idea of being badass for the rest of my life is something I take seriously.
But what does that actually mean?
For me, it means being there for my son—and eventually my grandkids—as an active part of their lives. It means doing things with them and enjoying life together. It means being the best partner I can be to my wife—and not a burden. It means being functional and capable for the people I love. It means being the best version of myself, so I can show up fully for the ones who matter most.
But that all starts with me.
And I’ll tell you this much: I have zero intention of ending up in a nursing home. No way.
So what can we do now to make that a reality?
Well, I have a system. It’s something I follow every day, week, year—and I plan to keep doing it until I’m no longer on this planet.
Let me be clear: this is based on my personal experience. It’s worked wonders for me and for the people I’ve coached. And while I’ll never stop learning or testing new ideas, the stuff that’s worked the best is built on simplicity and common sense.
So here it is—my recipe for lifelong elite fitness:
(Not the sport of CrossFit. The methodology.)
Defined as constantly varied, functional movements performed at high intensity, CrossFit focuses on movement quality and why we do what we do. It pushes you, challenges you, and keeps things fresh.
Exposure to different movements, weights, and rep schemes keeps me fit for anything life throws my way. And here’s the best part—it was originally created for the average busy person who wants elite fitness without spending hours in the gym.
It changed my life. It’s fun. It works. I’ll do it forever.
And honestly? I get bored easily. CrossFit never gets boring.
Oh—and it's hard. Which means it also builds mental fitness, not just physical.
This is a part of CrossFit, yes—but I’m talking about dedicated, progressive strength work.
Lift heavy. Lift often.
Getting strong builds a body that’s resilient. I say it all the time:
“Strong things don’t break. Weak things do.”
One of the biggest issues in our society is that people are getting too frail, too soon. If you want to stay independent, capable, and out of the nursing home—you need to be strong. That means lifting heavy things on a regular basis.
This one’s underrated.
Zone 2 is slow, steady cardio—about 60–70% of your max heart rate. It’s not sexy. It’s honestly kind of boring. But it’s powerful.
It improves heart health, supports longevity, aids recovery, and helps you live longer.
How do you know if you’re in Zone 2? You should be able to hold a conversation, with maybe a few short breaths here and there.
Examples:
Do it for 30+ minutes. No intense warm-up needed—just get moving. Especially great on recovery days or when time is tight.
This one’s huge.
If you’re going to build fitness, use it. That’s why we train in the first place—to live better outside the gym.
Try new things. Go on adventures. Learn new skills. Challenge yourself in different ways.
For me, this keeps me young in mind and spirit. It keeps me excited about life.
And it reminds me why all the work I do inside the gym actually matters.
That’s it. That’s the recipe.
It’s not flashy. It’s not a shortcut.
It’s just the work required to become the best version of myself—so I can fulfill the purpose I have on this earth.
So get out. Move. Train. Use your fitness.
And if you ever need help or want to chat about it, just reach out—I’d love to connect.
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