Over The Hill Athlete

Want to build strength, improve your athleticism, and stay capable of doing the things you love as you get older?

Join the Over The Hill Athlete Skool Community and get a 7-day FREE trial!

Get access to workouts, training resources, and a community of people who believe age shouldn’t stop you from being an athlete.

Join here:
https://www.skool.com/the-vitality-room-1141/about

Never Stop Being An Athlete!

Join the Over The Hill Athlete Skool Community and get a 7-day FREE trial!
https://www.skool.com/the-vitality-room-1141/about

What if getting comfortable on the ground could help you become a more athletic, confident version of yourself?

In Episode 11 of Morning Coffee w/ Coach Chris, I’m sharing a theory I’ve developed through my own training: crawling, animal movements, and rolling aren’t just ways to improve movement skills. They may also help you become more comfortable on the ground, so you’re less afraid of falling and more confident pushing your limits.

In this episode, I discuss:

Ground-Based Training: Why I incorporate crawling, animal movements, and rolling into my training.

• Becoming More Athletic: How practicing different movement patterns can help develop coordination, body awareness, and control.
• Getting Comfortable on the Ground: Why regularly getting down to the ground and back up can make these movements feel less unfamiliar.
• Fear of Falling: How becoming more comfortable with ground-level movement may help you feel more confident trying new physical challenges.
• Pushing Your Limits: Why I believe building confidence in your movement can help you continue challenging yourself as you get older.
• This is something I’ve been thinking about for a while. If we’re constantly avoiding the ground because we’re afraid of falling, could that fear eventually limit the activities we’re willing to try?

My theory is that practicing these movements gives us more experience with different positions, improves our physical capabilities, and helps us feel more confident moving our bodies.

I’m not saying crawling and rolling will make you immune to falls or prevent injuries. But I do believe there’s value in developing the strength, coordination, and confidence to move in more ways than simply standing, sitting, and walking.

You don’t have to be a gymnast or an elite athlete to benefit. Start at your own level, practice safely, and gradually build your capabilities.

At Over The Hill Athlete, we’re about staying strong, capable, and athletic as we get older.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community and get a 7-day FREE trial!
https://www.skool.com/the-vitality-room-1141/about

Do you really need to run to get in shape? In Episode 10 of Morning Coffee w/ Coach Chris, I’m talking about why running isn’t necessarily the best place to start your fitness journey and some alternative ways to build fitness without putting unnecessary stress on your body.

Running can be a great activity for many people, but it’s not the only way to improve your fitness. Depending on your current fitness level, training history, and joint health, there may be better options to help you get started and build a foundation.

In this episode, we discuss:

The Problem With Starting With Running: Why running may be too demanding for some beginners.

• The Risk vs. Reward: How to think about the potential benefits and drawbacks of running based on your individual needs.
• Better Ways to Get in Shape: Why walking, strength training, cycling, and swimming can be great alternatives.
• Build Your Foundation First: How developing strength and conditioning can help prepare you for more demanding activities.
• Find What Works for You: Why the best fitness routine is one you enjoy, can recover from, and will stick with consistently.
• You don’t have to run, spend hours in a gym, or follow someone else’s training routine to get in shape. Start where you are, build your fitness gradually, and choose activities that help you become stronger and more capable.

At Over The Hill Athlete, the goal isn’t just to look fit. It’s to stay active, athletic, and capable of doing the things you love as you get older.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community and get a 7-day FREE trial!
https://www.skool.com/the-vitality-room-1141/about

Are you training to build muscles, or are you training to build a body that can actually DO things?

In Episode 9 of Morning Coffee w/ Coach Chris, we’re talking about the difference between training individual muscles in isolation and training movements that help you build real-world strength, athleticism, and capability.

There’s nothing inherently wrong with isolation exercises, but if your goal is to move better, stay athletic, and keep doing the things you enjoy as you get older, it’s worth thinking about how you train.

In this episode, we discuss:

Movements vs. Muscles: The difference between training individual muscles and training coordinated movement patterns.

• Strength That Transfers to Life: Why building strength through movements like squatting, pushing, pulling, and carrying can help with everyday activities.
• Training for Athleticism: How movement-based training can help you develop strength, coordination, balance, and body control.
• Beyond the Mirror: Why your training doesn’t have to be about bigger muscles or how you look.
• Train for Life: How to think about exercise in terms of what your body can do, not just how it looks.
• My philosophy is simple: I want to be strong, capable, and athletic enough to keep doing the things I enjoy for as long as possible. I don’t need to spend hours in a gym or train like a bodybuilder to pursue that goal.

Your training should reflect what YOU want your body to be capable of doing.

Whether you’re over 40, over 50, or simply want to stay active for life, let’s focus on building strength that matters.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community and try it FREE for 7 days!
https://www.skool.com/the-vitality-room-1141/about

Want to start eating healthier but feel overwhelmed by all the diets, nutrition advice, and talk about macros?

In Episode 8 of Morning Coffee w/ Coach Chris, I’m talking about why I believe we’re often making nutrition more complicated than it needs to be, especially when we’re just getting started.

You don’t need to calculate every gram of protein, carbs, and fat or completely overhaul your diet overnight. Start by building better habits, one step at a time.

In this episode, we discuss:

Forget the Macro Ratios: Why you don’t need to obsess over protein, carbs, and fats when you’re first starting to eat healthier.

• One Bad Habit, One Good Habit: How replacing one unhealthy eating habit with a better one can help you make sustainable progress.
• Keep It Simple: Why trying to change everything at once can make eating healthier feel overwhelming.
• Consistency Over Perfection: Why small changes you can maintain are often more valuable than a perfect plan you can’t stick with.
• Build From There: How making one improvement at a time can help you develop healthier eating habits over the long term.
• You don’t have to follow the latest diet trend or get everything right from day one. Start where you are, make one positive change, and build on it.

Remember, the goal isn’t to eat perfectly. It’s to develop habits that support your health, performance, and quality of life for years to come.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community: https://www.skool.com/the-vitality-room-1141/about

What’s the difference between flexibility and mobility? And can strength training actually help improve both?

In Episode 7 of Morning Coffee w/ Coach Chris, we’re breaking down the differences between flexibility and mobility, how muscle imbalances can affect the way you move, and why strength training deserves a place in the conversation.

In this episode, we cover:

• Flexibility vs. Mobility: What each means and why they’re not the same thing.
• How Strength Training Helps: Why building strength through an appropriate range of motion can help you move better.
• Muscle Imbalances: How differences in strength, coordination, and mobility can affect movement and sometimes lead to compensations.
• Stretching Isn’t Always the Answer: Why feeling tight doesn’t necessarily mean you need to stretch more.
• Training for Better Movement: How strength training, targeted stretching, and practicing different movements can help you improve your capabilities.

The goal isn’t to become a contortionist or spend hours stretching every day. It’s to develop the strength, flexibility, and mobility you need to do the things you enjoy.

Whether you want to squat deeper, get down to the floor and back up more easily, return to a sport you love, or keep doing the activities you enjoy as you get older, how well you move matters.

You don’t have to accept getting stiff, weak, and less capable as an inevitable part of aging. Keep moving, keep building strength, and keep challenging yourself.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community: https://www.skool.com/the-vitality-room-1141/about

What’s your WHY? What motivates you to train, stay active, and keep pushing yourself as you get older?

In Episode 6 of Morning Coffee w/ Coach Chris, I talk about why I started the Over The Hill Athlete YouTube channel and Skool community, what I hope to accomplish, and why finding your own WHY can make such a difference in your training.

In this episode, we discuss:

• Why I Started Over The Hill Athlete: My reasons for creating the YouTube channel and Skool community and my goal of helping people stay athletes for life.
• Finding Your WHY: Understanding what truly motivates you to train and stay active.
• Motivation vs. Purpose: Why connecting your training to something meaningful can help you stay consistent when motivation fades.
• Training With a Purpose: How having a reason beyond simply looking better can change the way you approach exercise.
• Staying an Athlete as You Age: Why getting older doesn’t mean you have to give up the activities you enjoy or stop challenging yourself.

Your WHY doesn’t have to be complicated. Maybe you want to play with your grandkids, stay independent, learn a new skill, return to a sport you love, or simply see what your body is capable of.

Whatever it is, find something that matters to YOU.

You don’t have to train like everyone else, follow someone else’s program, or spend hours in a gym. Find your reason, find an approach that works for you, and keep moving forward.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community: https://www.skool.com/the-vitality-room-1141/about

What’s the best diet? Keto? Carnivore? Paleo? Mediterranean? Plant-based?

Everyone seems to have an opinion about which diet is the best. But I think we’re asking the wrong question.

In Episode 5 of Morning Coffee with Coach Chris, we’re talking about why the best diet isn’t necessarily the one that’s trending, the one an influencer swears by, or even the one that works for someone else.

It’s about finding the approach that works best for YOU.

In this episode, we discuss:

• Forget the Diet Wars: Why arguing over which diet is best misses the bigger picture.
• Individual Differences: How your goals, preferences, lifestyle, and needs influence your nutritional choices.
• Consistency Matters: Why a nutrition plan you can stick with is often more useful than one that’s theoretically perfect but impossible to maintain.
• Find What Works for You: How to approach nutrition without getting caught up in the latest trends or feeling like there’s only one right way to eat.

You don’t need to follow the latest fad or copy someone else’s diet to improve your health and performance.

Find an approach that supports your goals, works with your lifestyle, and is something you can maintain long term.

Because the best diet isn’t the one that works for everyone. It’s the one that works for you.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community: https://www.skool.com/the-vitality-room-1141/about

Are you breathing as efficiently as you could be? And does it matter how you breathe?

In Episode 4 of Morning Coffee with Coach Chris, we’re continuing our conversation about breathing by looking at the differences between diaphragmatic breathing and chest breathing, and how the way we breathe can affect our daily lives, training, and recovery.

In this episode, we cover:

• Diaphragmatic Breathing vs. Chest Breathing: Understanding the differences between breathing that involves the diaphragm and breathing that relies more heavily on the chest and accessory muscles.
• Breathing Mechanics: Why how you breathe matters, and how to become more aware of your breathing patterns.
• Your Nervous System: How breathing patterns and intentional breathing can influence your body’s stress response and relaxation.
• Breathing and Recovery: How better breathing awareness can support relaxation and recovery after exercise.
• Putting It Into Practice: Simple ways to become more aware of how you’re breathing throughout the day.

Breathing is something most of us take for granted, but it can be another valuable tool for improving how we feel, how we train, and how we recover.

You don’t need to spend hours in the gym or constantly push harder to become a better athlete. Sometimes, it’s about learning to use the tools you already have.

Never Stop Being An Athlete.

Join the Over The Hill Athlete Skool Community: https://www.skool.com/the-vitality-room-1141/about

Breathing is something we do thousands of times a day without giving it much thought. But how we breathe can influence our nervous system, focus, training intensity, and recovery.

In Episode 3 of Morning Coffee with Coach Chris, we’re talking about how to use your breath as a tool to improve your training and everyday life.

In this episode, we cover:

• Nasal Breathing vs. Mouth Breathing: Understanding the differences and when they matter.
• Box Breathing: A simple technique to help regulate your breathing, calm your mind, and improve focus.
• Breathing for Recovery: How nasal breathing can help support relaxation and recovery after exercise.
• Nasal Breathing During Workouts: Using your breathing as a tool to gauge and regulate your training intensity.
• Breathing for Focus: How intentional breathing can help you get out of your head and focus on the task at hand.

Breathing isn’t just something that happens in the background. It’s a tool you can learn to use.

Whether you’re training for strength, improving your athleticism, or simply trying to stay active as you get older, learning to control your breathing can be another valuable tool in your toolbox.

Never Stop Being An Athlete.