Jiu-jitsu is the hardest physical thing I’ve ever done in my life. And after more than 20 years of training, it’s completely changed my standard for what it means to be in shape. Because being strong isn’t enough. Having good endurance isn’t enough. Being athletic isn’t enough. And even having great technique isn’t enough if you get exhausted after a few minutes. You need all of it. And that’s why I love it. At 49, I don’t judge my fitness by how much I can bench press or even how I look in the mirror. Those things matter to me too. But here’s the standard I hold myself to: Can I get on the mats with guys in their 20s who are strong, athletic, well-conditioned and technically skilled? And can I hang with them? Not necessarily beat everyone. And I definitely don’t recover as quickly as I did when I was 25. But can I keep up? Can I move well? Can I sustain the pace? Can I use my technique when I’m exhausted? That’s what I’m training for. And there’s something incredibly satisfying about finishing a hard session knowing you can still perform at a high level. It’s a feeling I cant get from lifting weights or doing cardio alone. I think one of the problems with fitness today is that we’ve reduced it to numbers. Body fat. Grip and leg strength. VO2 max. Steps. All important things. But those numbers should translate into something. For me, it’s being able to train jiu-jitsu. For you, maybe it’s tennis, surfing, skiing or playing sports with your kids. Whatever it is, find something that challenges your physical capabilities. Because looking fit is great. But being able to DO something with that fitness is a completely different feeling.

15 rules that keep guys over 50 out of physical therapy: 1. Have hard days and easy days 2. Keep your body fat under 20% 3. Walk 7,000+ steps a day 4. Train on the road (a 15-minute hotel workout counts) 5. Build up to sprinting over months 6. Train your grip 7. Pain-free isn’t the same as ready 8. Fix small tweaks early 9. Stop a set when your form breaks 10. Lower the weight before you skip the exercise 11. Treat recovery as part of training 12. Train the muscles you can’t see in the mirror 13. Get coached on the big lifts 14. Lift weights and do cardio 15. Train around injuries with blood flow restriction (tight bands on your arms or legs) I learned most of these the hard way.

The secret to a longer, healthier life? VO2 max. But most people don’t know how to train it properly. So I put together a full in-depth guide that will show you how toimprove your heart health and endurance the smart way (Including a workout that takes 4 minutes) Like + comment “VO2” and I’ll DM you the full thing. Must Follow Me