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Getting Back on Track After Holiday: How to Start Working Out Again Without Going Mental

** email me [email protected] to chat about coaching and check out https://www.offacoach.com/books to grab those 0.99 books I mention in this episode.**

Struggling to get back on track after holiday? You're not alone. In this episode, I share my own brutal reality of trying to restart my fitness routine after returning from Greece - and why I gained more weight AFTER my holiday than during it.

If you've ever found yourself stuck in "holiday mode" weeks after returning home, this episode is for you. I'll walk you through exactly what happened when I tried to go from zero to hero overnight, why it failed miserably, and the simple process I used to finally get back in the groove.

What You'll Learn:

• Why starting to work out again feels so overwhelming (and what to do instead)
• The biggest mistake men over 40 make when getting back into fitness routines
• My simple daily structure that actually works for busy guys with real responsibilities
• How to build sustainable habits without turning your life upside down
• The exact process I use with coaching clients to restart their fitness journey

Perfect for guys who are:

• Struggling to restart their workout routine after time off
• Feeling overwhelmed by rigid fitness programs that don't fit real life
• Tired of the all-or-nothing mentality that leads to constant restarts
• Looking for a realistic approach to getting back in shape after 40

Key Topics Covered: Getting back on track after holiday, starting to work out again, restarting fitness routine, sustainable workout habits, men over 40 fitness, post-holiday weight gain, building healthy habits, overcoming fitness overwhelm, realistic daily routine, consistency over perfection.

This isn't another "perfect morning routine" or complicated system. This is about what actually works when you're juggling work, family, and the reality that holiday mode is just more fun than discipline mode.

I share my personal struggle with trying to implement too many changes at once, the moment I realized I needed to listen to my own advice, and the simple daily actions that got me back to consistent workouts and proper nutrition.

Whether you're dealing with post-holiday blues, struggling to restart your fitness routine, or just tired of programs that don't account for real life, this episode gives you a practical roadmap for getting back on track without the stress and overwhelm.

About Over 40 Freaking Awesome: I help guys in their 40s and 50s build sustainable fitness habits that work with real life, not some fantasy version where you have unlimited time and energy. No BS, no perfect systems, just practical advice from someone who's been there and knows what actually works for busy men our age.

If you're ready to stop starting over every few weeks and build habits that actually stick, this episode will show you exactly how to do it - starting with what a realistic good day should look like for the healthier version of yourself.

Ready to get back on track for good? Listen now and discover why simple consistency beats perfect programs every time

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

Book your call to chat about whether my coaching is a good fit for you here:

https://ovr40.co/chat

How to Get Back in Shape After 40: The 2-Phase System That Actually Works for Busy Men

Struggling to lose weight after 40? Tired of starting diet and exercise programs only to quit after a few weeks? You're not alone. Most men over 40 face the same frustrating cycle of starting strong then falling off the wagon when life gets hectic.

In this comprehensive guide, I'll reveal the exact 2-phase transformation system I've used to help dozens of men over 40 lose 15-25 pounds, regain their energy, and build sustainable healthy habits that actually stick.

What You'll Learn:

Phase 1: Foundations (Weeks 1-4)

• How to establish daily movement habits that work with your busy schedule
• The hormone rebalancing approach that makes fat loss easier for men over 40
• Evening routines and planning strategies that set up tomorrow's success
• Why your testosterone levels are sabotaging your weight loss efforts
• Simple nutrition changes that boost energy without restrictive dieting

Phase 2: Surge (Weeks 5-10)

• The 2-hour weekly workout system that builds real strength and muscle
• How to eat socially while still losing weight and getting lean
• Advanced habit stacking techniques for long-term success
• Why this approach works when traditional fitness advice fails

Perfect for men who:

• Want to lose belly fat and build muscle after 40
• Are tired of restrictive diets that don't work long-term
• Need a fitness approach that fits around work and family commitments
• Want to increase testosterone naturally and improve energy levels
• Are frustrated with starting over every few weeks
• Want to feel confident taking their shirt off on holiday
• Need accountability and a proven system, not just more information

This is about building sustainable habits that help you look good, feel strong, and have energy for what matters most.

Key Topics Covered:

• Weight loss for men over 40
• How to boost testosterone naturally
• Building muscle after 40
• Sustainable diet strategies for busy fathers
• Workout routines for men with limited time
• Hormone optimization for fat loss
• Evening routines for better sleep and recovery
• Planning strategies that prevent diet and exercise failure
• Why willpower isn't enough and what works instead

Whether you're completely starting over or looking to finally crack the code on consistent healthy habits, this 2-phase system addresses the real challenges men face after 40. No extreme diets, no living in the gym, just a practical approach that works with your biology and lifestyle.

Stop feeling like a stranger in your own body. Learn the systematic approach that helps men over 40 get back in the best shape of their lives while still enjoying social events, family time, and the occasional beer with friends!

email me [email protected] to chat about coaching, or book a time to chat about it here: https://ovr40.co/chat

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

** Grab the Men 40+ Supplements Playbook here: https://ovr40.co/bundle **

Why Standard ZMA Supplements Don't Work for Men Over 40 (Build a Better Version)

Most ZMA supplements use cheap, poorly absorbed forms of zinc, magnesium, and vitamin B6 that your body struggles to utilize effectively. 

For men over 40 dealing with declining testosterone and poor sleep quality, these inferior ingredients mean you're not getting the hormonal and recovery benefits you're paying for.

This episode reveals why standard ZMA products fail older men and provides a complete guide to building a superior version using highly bioavailable forms that actually work for testosterone support and sleep improvement.

What you'll learn:

• Why zinc monomethionine and magnesium aspartate have poor absorption rates
• Best forms of zinc for testosterone support in men over 40
• How to choose magnesium that improves sleep without digestive upset
• Exact dosing protocols for older men's hormonal needs
• Proper timing and absorption tips for maximum effectiveness
• Where to source superior ingredients without overpaying
• Signs your upgraded ZMA stack is working for recovery and sleep

Discover how to stop wasting money on supplements that barely work and start using forms that deliver real results for mens health, testosterone optimization, and sleep quality. Perfect for busy men dealing with dad bod struggles who want practical, science-backed supplement advice.

Keywords: #fitafter40 #fitnessover40 #mensfitness #menover40 #menshealth #mensweightloss #testosterone #ZMA #sleepquality #supplementsformen #hormoneoptimization #recovery

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

If you've tried fasting for fat loss but found it backfired, you're not alone. While intermittent fasting can be effective, strict 16:8 approaches often don't work well for fasting after 40, especially for men juggling careers, families, and regular workouts.

Grab the No Weird Sh*t Diet guide here: https://ovr40.co/noweird

This episode reveals the real dangers of fasting that affect men over 40 differently than younger guys. From sluggish morning workouts to afternoon energy crashes, rigid eating windows can actually work against your goals. 

Fasting after 50 becomes even more challenging as recovery needs change and stress tolerance decreases.

I break down why fasting for men over 40 requires a different approach than what's typically promoted online. The classic skip-breakfast method often leads to overeating at lunch, poor work performance, and messed-up hunger signals that can sabotage long-term fat loss.

But I'm not anti-fasting - I'll show you smarter alternatives that get you all the benefits without the downsides. Instead of forcing yourself into rigid 6-8 hour windows, learn how flexible eating windows work better for busy men while still controlling calories and avoiding evening snacking.

Whether you're new to fasting for fat loss or you've struggled with strict intermittent fasting protocols, this approach gives you the flexibility to maintain your energy levels, workout performance, and social life. 

You'll discover why a 10-12 hour eating window often works better than the popular 8-hour approach, especially when you're training regularly and need proper recovery.

The dangers of fasting aren't talked about enough, particularly for active men over 40 who need sustainable approaches that work with their lifestyle, not against it.

👇 Email me [email protected] with questions or for details on how we can work 1:1 for a while to get you on the straight and narrow!

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

If you're looking for the best workout program for men over 40 that actually fits your busy life, Variable Intensity Training could be exactly what you need. 

Nope it's not just another rigid workout plan for men 40+ - it's a genuinely flexible system with three different workouts you can mix and match based on your time and energy levels.

**email me [email protected] and let me know if this is a program you'd like to see the full version of!**

Most workout programs fail because they don't account for real life. Some days you have an hour and feel great, other days you're exhausted with only 30 minutes to spare. VIT gives you options: 

the "Just Get It Done" 30-minute session with compound movements, 

the "Bread & Butter" 40-minute full-body HIT workout, and

 the "Ooh La La" 50-minute aesthetic-focused session.

This is the best workout for when you're busy because there's always something you can do. Even if your week goes completely sideways, you can still get effective training done. 

The system combines High Intensity Training principles with practical flexibility, making it perfect for guys who want to build strength AND look good in clothes.

Whether you're new to HIT after 40 or you've tried rigid programs that didn't stick, VIT adapts to your life instead of forcing your life to adapt to it. You'll hit all your major muscle groups, build functional strength, and target those areas that make you feel confident when you look in the mirror.

The beauty is in the flexibility without randomness - you're always doing productive work, but you can roll with whatever life throws at you. No more giving up because you missed one workout or couldn't follow the exact program.

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

If you want to stop drinking alcohol completely or cut down drinking alcohol significantly, this episode gives you 6 practical steps to regain control without going to extremes. 

This isn't about addiction recovery - it's for guys who want to learn how to cut down on alcohol and build a healthier relationship with drinking after 40.

** Take my free Men 40+ Performance Roadblock test to understand which habits and hormones are holding YOU back from looking and feeling great as you get older: https://ovr40.co/quiz **

Many men over 40 find themselves drinking more than intended throughout the week, feeling like alcohol controls them rather than the other way around. Whether you want to stop drinking alcohol entirely or just reduce your intake, these strategies help you take back control and make conscious choices about when and how much you drink.

I share the complete 6-step framework including identifying triggers, questioning the "reward" mindset, finding alternative coping mechanisms, and handling social pressure. You'll learn why the all-or-nothing approach fails and discover the "light gray area" where you can enjoy occasional drinks without feeling dependent on alcohol.

I also cover my personal journey from regular home drinking and heavy social drinking to complete control, plus the health impacts that get worse as we age - weight gain, hormone disruption, sleep problems, and mental clarity issues.

By the end, you'll have practical tools to cut down drinking alcohol that work with your social life, understand why alcohol affects men over 40 differently, and know how to enjoy life without needing alcohol to relax or have fun.

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

If you're struggling to build healthy habits after 40 despite knowing what to do, this episode shows you how to apply the atomic habits framework to finally make diet and exercise automatic. 

Most guys our age rely on willpower and motivation, which works for a few weeks then completely falls apart when life gets busy.

** Grab my DREAM Formula for healthy habits (free) here: https://ovr40.co/dream **

The atomic habits system from James Clear works differently - it uses psychology and environment design to make healthy habit building effortless. 

I break down the 4-step process (Cue, Craving, Response, Reward) and show you exactly how to apply each step to fitness, nutrition, and self-care after 40.

You'll discover why healthy habits after 40 require a completely different approach than when you were younger, learn my personal transformation from chaos in my late 30s to automatic systems at 49, and get practical examples for each step of the atomic habits framework.

I share specific strategies like environmental triggers that make workouts inevitable, how to make healthy food the obvious choice, and why I'm in better shape now than 25 years ago - not from trying harder, but from building better systems.

By the end, you'll understand why atomic habits are essential for men over 40, have a complete framework for healthy habit building that works with your busy life, and know exactly how to stop relying on willpower and start building systems that work even when you don't feel motivated.

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

https://ovr40.co/freedbo for the free DadBod Overhaul program including full body workouts and simple diet approach.

This episode talks about the power of Full Body Workouts for guys over 40, including a sample routine and how to get the most of these workouts!

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

https://ovr40.co/noweird for the free No Weird Sh*t Diet guide to losing weight after 40 while still enjoying some junk and booze!

This episode covers the 4 lowest calorie drinks to choose on a night out to still indulge a little without derailing your fat loss goals!

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!

Send a message/question here!

https://ovr40.co/quiz for the Mens Hormonal Health Assessment (quick 2 minute quiz).

This episode covers why you have unnecessarily low Testosterone (5 reasons) and how to turn things around ASAP!

Check out my 4 books on Amazon - Variable Intensity Training, Stop Burning Out, 7-Day Testosterone Fix, and No Weird Stuff Diet - all just 0.99! Go here: https://www.offacoach.com/books. And email me [email protected] with questions or for more details on how we can work 1:1 for a while to get you looking and feeling awesome again!