Long-term consistent training, in my eyes, is a learned skill—or even an art. From years of playing sports and training vigorously toward short-term goals, I developed a mindset of going harder and faster to achieve the ultimate objective. When I found CrossFit, that same mindset carried over for the first couple of years. But I quickly realized that training for longevity is a completely different game.
Most of my previous training goals, like those of many others, were short-term. I didn’t know how to train with the long-term benefits of my life in mind.
As I got older, my priorities changed. I began to understand what I wanted my health and fitness to do for me, and I shifted the way I approached training—both mentally and physically. It was the best change I ever made, and I want to share what I’ve learned with you today.
The first and most important lesson I encounter daily is this: 85-90% effort most of the time is far better than 100% effort all the time. As a former athlete and someone who loves to push limits, this was a tough lesson to learn. I used to believe I had to go all in, every time I worked out. The old-school CrossFit mentality of going faster, heavier, and harder dominated my approach.
But let’s be honest—most of us aren’t training for the CrossFit Games. We’re training to do cool things now and still get out of a chair easily in our 80s.
These days, my approach is still to work out hard, but I aim for about 85% effort most of the time. I leave the gym feeling good, like I probably could’ve done a little more. What this does for me is simple:
Let’s be real: you’ll still be sore and feel beat up from time to time. That’s part of staying resilient and preventing the alternative—becoming incapable later on. But approaching this smarter is crucial. If you’re constantly dreading workouts because of soreness or fatigue, it’s time to rethink your strategy.
On the days when you’re feeling great, step on the gas and go 100%. It’s good for you! But remember, the goal is longevity, not burnout.
The second lesson I’ve learned is the importance of consistency and proper movement in everything I do. If I can’t do a movement right, I scale it down to where I can. Famous last words that never helped anyone training for longevity: “I just want to see if I can.”
When you train sporadically—three days one week, one day the next, then four days followed by a week off—you confuse your body. It never gets a chance to adjust or adapt. By dialing it back and staying consistent, you give your body the time it needs to build resilience.
I see so many people pushing through poor movement just to say they did it. But honestly, it doesn’t matter much once you leave the gym. The goal should be to move well every single time. Listen to your body. If something feels off, focus on improving that area. Go back to the basics, do the “boring stuff,” and become better for the long term.
Over the years, I’ve learned this valuable lesson: if something doesn’t feel good, change it. I used to power through discomfort because I thought being tough meant ignoring my body’s signals.
There’s no harm in dialing it back for a few days—or even weeks—if something feels off. The key is to keep moving consistently. There’s no magic in any single workout. Just do something. On tough days, this mindset helps me show up and get it done.
To summarize, my training has grown and evolved over the years. My focus is on being resilient and strong for life so I can enjoy every moment. Training looks a little different these days, but that’s okay. The competition I face is my own ego, and choosing to prioritize what I need over what my old mindset demands has been a game-changer.
Recently, someone asked me what I do for training, as if I had some incredible secret. My answer is simple:
It’s nothing special. It’s the basics—fit into a busy schedule and done consistently—so I can feel good.
Long-term consistent training is about playing the long game. It’s not about crushing yourself daily or chasing unsustainable goals. It’s about showing up, staying consistent, and finding joy in the process. My advice? Leave your ego at the door, focus on what you need, and enjoy the journey. After all, the goal is to live a strong, healthy, and fulfilling life.
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