The Lab

15/03/2026

How many times have you said, “I’m too old for this?”

Every time those words escape your lips, a door quietly closes. Adventures you could have embraced, experiences you could have savored, and challenges that could have made you stronger, all shrink into the background. Age isn’t a cage, but the phrase “I’m too old” can make it feel like one.

The truth is, life keeps giving opportunities to explore, to move, to grow if you let yourself. Strength, curiosity, and courage don’t disappear with birthdays; they simply wait for you to say yes. Step outside. Try something new. Laugh, stumble, rise, and move.

Life after 50 is not the end.
You need to realize that the world is still yours to explore
And your body is capable of more than you think.

Stop letting “I’m too old for this” define your story.

22/02/2026

What makes a good exercise program often comes down to good resource management.

More is not always better when it comes to how many exercises you should include in your program.

There are limits to how many exercises you can really make progress in at any given time and when we slip into the 'more is better' mindset we risk diluting the effectiveness of the few key exercises in our program that are most directly addressing our goals...

07/02/2026

The most fundamental principle when it comes to making longterm progress in an exercise program is what is called the principle of 'Progressive Overload'. Despite this being absolutely fundamental, it is still not widely understood or applied.

This principle illustrates how a lack of understanding of the principles that govern how the body adapts to exercise and makes changes in terms of muscle growth, cardiovascular fitness, bone density, flexibility, etc can prevent us from being able to make the sort of longterm progress required to achieve radical changes in our health and fitness...

01/02/2026

The human body like anything else requires a certain amount of maintenance. How much pain, stress, and suffering do we save ourselves by learning how to perform simple, effective preventative maintenance as opposed to trying manage emergencies after they've already occured?

31/01/2026

31/01/2026

Best 'at home' beginner squat variations for people 60+...

29/01/2026

A simple functional strength assessment you can do at home to measure your current level of physical function and test the results of your current exercise program...

28/01/2026

Choosing The Right Goals In The Gym:

Always look at your exercise routine through the lens of "what physical adaptations am I trying to create with this exercise?" And "is this exercise effective at promoting that adaptation?"

And if you're really smart you'll also think to yourself, "What types of adaptations would I most benefit from promoting?"

If you have serious strength limitations or basic movement patterns that you struggle with or areas of your body that are chronically tight and painful, then working on addressing those issues would be the best use of your gym membership way ahead of doing a mindless bodybuilding machine circuit.

20/01/2026

How much exercise should YOU do?

That's pretty much up to you.

Not everyone needs to make exercise their hobby or have performance goals. It would probably be wise to do enough to avoid serious health problems and physical limitations associated with being way too sedentary, but even that is a choice. You don't have to exercise to be a good person.

You shouldn't feel a moral obligation to be super-duper fit. More is not always better, and doing more than necessary doesn't make a lot of sense.

Life is not a contest to see who can burn the most calories or build the most muscle. We all have books we want to read, other hobbies and passions to pursue, and other areas of self-development that need attention. Your fitness program should fit your lifestyle and priorities.

If you'd like help designing a lean, efficient workout plan that addresses your goals with the 'minimum effective dose' and no more, message me to get started. I've got program options for all budgets and can write programs that you can do from home with minimal equipment if going to the gym isn't your thing.

-Nick

Getting in shape can be easier, and faster, than you might expect.