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We break down why stiffness after long days of sitting feels worse than soreness, how short movement breaks change posture and breath, and which recovery methods actually help athletes over 40. Morning vs evening workouts, heat vs cold, and the non-negotiables of hydration, protein, sleep.

• remote work posture and breathing impacts
• difference between stiffness and soreness
• movement breaks, standing desks, walking treadmills
• ten-minute walks as a daily anchor
• dynamic warm-ups and kettlebell prehab
• morning versus evening training trade-offs
• hydration, electrolytes, and alcohol as a diuretic
• heat, cold, compression, percussion tools
• avoiding recovery overload and placebo traps
• cooldown sets and active recovery
• deloads and consistency over intensity
• recovery myths: ice baths, stretching, no pain no gain

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review. To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide. Now get off our lawn, you damn kids.

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New episodes come out every other Thursday!

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We unpack why a Masters Athlete Survival Guide matters and map out a smarter path for training after 40. Between laughs and whiskey tastings, we outline recovery-first programming, mindset tools, and realistic goals that survive busy lives.

• why training after 40 needs a new guide
• injury prevention and strategic recovery
• filtering bad advice and AI-fueled fitness noise
• six pillars: recovery, life integration, progressive adaptation, technical skill, personalized programming, mind-body balance
• sustainable goal setting and milestones
• dealing with setbacks and getting back on plan
• upcoming guests on mindset and mobility
• listener homework to shape future topics

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review
To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

Send us a text

We share a new year mindset shift: stop chasing results and build systems that make progress unavoidable. We offer simple ways to start at the gym, reduce fear, and turn small habits into a lasting routine, with a nod to Atomic Habits for practical guidance.

• why goals often fail without systems
• how to design small, repeatable habits
• practical first steps for the gym
• using staff and simple plans for confidence
• leveraging AI to draft a basic routine
• making progress with low friction actions
• reframing outcomes as outputs of systems

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review
To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!