Warriors Over 50

The Warrior Metric Shift
Weight loss is old news.
Introduce VO₂ Max and Skeletal Muscle % as the new, empowering health metrics.

You're not just aging, you're ascending!

How we view what is happening for us MAKES the difference!

Becoming Over 50, what would be useful for it to mean for you?

- How to have fuel yourself before, during, and after if necessary
- How to implement progressive overload
- How to manage recovery

There are quite a few elements, just start, and as you develop, each of these may become more important, usually as you hit a wall of some sort.

Covering your Supplement bases

⚡️ Electrical System: 
91 Essential Minerals in Baja Salt

❤️ Hormonal System: 
Omega 3 Fatty Acids, Vitamin D (Hormone), DHA & 

💪 Muscular System: 
9 Essential Amino Acids.

#warriorsover50

VO2 Max, Longevity indicator

Taller & Lighter

Every morning, we are Taller and Lighter

During the day, we become Shorter and Heavier

How do we stay taller & lighter?

#warriorsover50

Share your journey to inspire, and then be inspired 💡

Hypertrophy Training, full body workout

Push

Push Ups
Dips

Pull

Bentover Rows
Pullups
Farmer’s Walk

Legs

Squats
Romanian Deadlifts
Leg Raises

31.9 Protein Diet System Meal Protein: >30 grams of protein to go over the leucine threshold, and kickstart protein synthesis Daily Protein: 1.9 grams of Protein per kilo of target body weight #warriorsover50

31.9 Protein Diet System

Meal Protein: >30 grams of protein to go over the leucine threshold, and kickstart protein synthesis

Daily Protein: 1.9 grams of Protein per kilo of target body weight

#warriorsover50

Do you love a Challenge?

1992, Dublin Marathon, 4 hours 19 minutes
1993, London Marathon, 4 hours 49 minutes
2026, Some Marathon, ???

#warriorsover50

Nobody has to change for me to win.
~Dan Martell
And I don't need to change for someone else to win.
~Jonathan McGuinness

How do I define winning 
in a concrete way?

For my health and wealth 
to be my priorities

#warriorsover50

Exercise can be playful Enjoy it Play as you Go! #warriorsover50

Exercise can be playful

Enjoy it

Play as you Go!

#warriorsover50

April Wiseman or Fool?

My Mindset is Solution focused
My Sleep is getting to 8 hours or more a night
My Eating is within my calories, and 
I am getting closer to 2g per kg of protein daily
My Exercising is towards 3 times a week

My VO2 Max is approaching 50
My Skeletal Muscle is approaching 54%

What is a Weekly Cut Rate?

Standard 0.5% of your Bodyweight per week.

That rate is manageable for most people.

More experienced can move faster.

When it is difficult, you can move slower!

#warriorsover50

Stories are starting to come back.

Men are starting to change.

Progress is here!

Feedback helps us evolve...

Whoop for Recovery and Sleep feedback

Renpho for Weight and Bodyfat feedback

MacroFactor for Food intake tracking

Garmin for Aerobic activity tracking

Alpha Progressions for Weight Training Tracking

Which feedback loops do you put in place?

Getting healthy

we find problems that

we have been ignoring, 

and that 

we are unaware of.

And dissolving the problems

becomes our pathway to health.

#warriorsover50

Long run strategy Every 2 km: Drink water with salt (Electrolytes) Every 5km, starting at 10 km mark: Eat a peach or an apple

Long run strategy

Every 2 km: 

Drink water with salt (Electrolytes)

Every 5km, starting at 10 km mark:

Eat a peach or an apple

Pyramid of Health Sleeping, Eating, Exercising, Healthspan, Lifespan, Mindset

Pyramid of Health

Sleeping, Eating, Exercising, Healthspan, Lifespan, Mindset 

A simple hierarchy to Health!

#warriorsover50

I go "off" my diet I "miss" a workout but I don't feel guilty I "get back up" I "go again" #warriorsover50

I go "off" my diet
I "miss" a workout

but I don't feel guilty

I "get back up"
I "go again"

#warriorsover50

Last year's success is this year's baseline! I was delighted to fit into a 32 inch waste, and now that is normal. 2025 the reps will bring me to a new place! It's exciting! #warriorsover50

Last year's success is this year's baseline!

I was delighted to fit into a 32 inch waste, and 
now that is normal.

2025 the reps will bring me to a new place!

It's exciting! 

#warriorsover50

I really couldn't see what was in front me. I had a BIG DENIAL filter between my eyes and my brain!

I really couldn't see what was in front me.

I had a BIG DENIAL filter between my eyes and my brain!

To get healthier, we need to challenge and guide ourselves, as if we were doing it for our son!

To get healthier, we need to challenge and guide ourselves, as if we were doing it for our son!

Men, This journey of putting priority as a higher priority than it has been is not a straight line. It is a path, a path with pot holes and sharp turns. You may fall, even turn around and go backwards. Brush yourself off, be kind to yourself, turn around and get path on the path!

Men,

This journey of putting priority as a higher priority than it has been is not a straight line.

It is a path, a path with pot holes and sharp turns.

You may fall, even turn around and go backwards.

Brush yourself off, be kind to yourself, turn around and get path on the path!

How to Speed Up your Metabolism Longterm. 1 - Get Quality Sleep 2 - Take Cod Liver Oil 3 - Increase your Muscle Mass 4 - Exercise with Strength and Cardio There are many short term increase activities that don't necessarily increase your longterm metabolism, they are fads! #warriorsover50

How to Speed Up your Metabolism Longterm.

1 - Get Quality Sleep
2 - Take Cod Liver Oil
3 - Increase your Muscle Mass
4 - Exercise with Strength and Cardio

There are many short term increase activities that don't necessarily increase your longterm metabolism, they are fads!

#warriorsover50

I trust the process of unlayering and embrace the person I’m becoming. That could be: - unlayering of fat, - unlayering of lies I tell myself, - unlayering of ...

I trust the process of unlayering and embrace the person I’m becoming.

That could be:
- unlayering of fat,
- unlayering of lies I tell myself,
- unlayering of ...

A Pyramid of Health Mindset Lifespan Healthspan Supported by Sleeping Eating Exercising #warriorsover50

A Pyramid of Health

Mindset
Lifespan
Healthspan

Supported by

Sleeping
Eating
Exercising

#warriorsover50

I choose calm and abundance throughout my day. When I do this I make better decisions about sleeping, eating, exercising and all my interactions. #warriorsover50

I choose calm and abundance throughout my day.

When I do this I make better decisions about sleeping, eating, exercising and all my interactions.

#warriorsover50