As I approach the middle years of my life, I often find myself reflecting on how I’ve managed to stay fit and active despite the challenges that come with age, a demanding work schedule, and the responsibilities of family life. At 42, I’m far from slowing down. In fact, I’m more committed than ever to maintaining a lifestyle that supports my passions—jiu-jitsu and scuba diving. Staying fit at this stage isn’t about vanity; it’s about discipline, mental clarity, and the joy of pursuing activities that make me feel alive. This is my journey, and I hope it resonates with anyone who’s striving to balance their own passions with the demands of everyday life.
My Fitness Routine: Structured for Success
My fitness routine is the backbone of everything I do. As someone who works full-time in the manufacturing trades on the night shift, managing my time and energy is crucial. I also have a background as a veterinary technician, often working in intensive care units, so I’m no stranger to stress and long hours. Despite these demands, I make it a point to structure my fitness routine in a way that supports both my work and my passions.
Currently, I lift weights two days a week and practice jiu-jitsu on another two days. The remaining three days are reserved for active recovery or, if I’m feeling up to it, some zone 2 cardio or Tabata workouts. Stretching and mobility exercises are non-negotiables for me, and I make sure to spend at least 10-15 minutes on them before bed each night. In addition to this, I aim to complete at least two local shore dives a month, occasionally joining a charter when I can. Balancing all of this with my work schedule can be a challenge, but I’ve learned to be flexible and adaptive. I often practice autoregulation, adjusting my workouts based on how I feel, especially when sleep has been sporadic due to my night shifts.
What has helped me maintain this balance is having a clear plan each week, but also allowing myself the grace to adjust that plan when necessary. For instance, if I’m too tired to lift weights one day, I might swap it for cardio or Tabata instead. If I can’t make a dive, I’ll head to jiu-jitsu or vice versa. It’s about knowing what I want to accomplish each week but not being too rigid about when I accomplish it. I also follow a rule I learned from a Navy SEAL turned podcaster: if I feel like I need a day off, I push through with something from my plan, and only if I still feel tired the next day do I rest. This mindset has been instrumental in keeping me consistent.
Overcoming Challenges: The Night Shift and Aging
At 42, I’m often asked if age is my biggest challenge. Surprisingly, it’s not. The real challenge is working the night shift. One of the hardest parts of my routine is getting adequate rest and full sleep. Despite spending 8-9 hours in bed, I’m often lucky if I get 5-6 hours of actual sleep. I’ve had to focus on improving my sleep hygiene—going to bed at the same time each night, avoiding food two hours before bed, and taking supplements like melatonin, zinc, and magnesium. Whether these supplements truly help is still up for debate, but they’ve become part of my routine nonetheless.
Recovery is another constant challenge. Given the contrast between my demanding work schedule and my active lifestyle, I pay close attention to hydration and clean eating. Reducing processed foods in my diet has made a significant difference in how quickly I recover from workouts and dives. Supplementing with protein and creatine has been a game changer, helping me combat tiredness and support muscle recovery. It’s a delicate balance, but one that I’ve learned to manage over time.
The Role of Discipline: Staying on Track
Discipline is something I’m always working on, and it’s an area where I’m often my own harshest critic. To stay disciplined and focused on my goals, I’ve incorporated several strategies into my routine. Meal planning is one of them. Every Sunday night, I plan and prepare breakfast, lunch, and dinner for the week. This not only saves time but also ensures that I’m fueling my body with the nutrients it needs to perform at its best.
I also rely heavily on technology to keep me accountable. I use both a Garmin Vivosmart 5 and a Whoop 4.0 fitness tracker. These devices aren’t just about counting steps or tracking heart rate; they’re tools that help me stay honest about how active I am each week and how well I’m recovering. The Whoop, in particular, is excellent for monitoring my strain during workouts, ensuring that I’m putting in the right amount of effort.
Mental discipline is just as important as physical discipline. I start each day with at least 12 minutes of meditation, which helps set a positive tone for the day. I’m also an avid listener of podcasts, especially those hosted by people who have accomplished extraordinary things. While I don’t always agree with all of their ideologies, I respect their work ethic and transparency. Some of my favorites include Jocko Willink, Brendan Burchard, and UFC Unfiltered with Matt Serra. These podcasts serve as a source of motivation, reminding me to stay focused and keep pushing forward.
Diet and Nutrition: Fueling My Body
When it comes to staying fit, diet is my secret weapon. Over the years, I’ve developed a set list of meals that I enjoy, which are clean, nutritionally balanced, and aligned with my fitness goals. I follow a high-protein diet consisting of 40% protein, 30% carbs, and 30% fat. This allows me to recover quickly while still having the flexibility to enjoy a burger on the weekend if I feel like it. I also adhere to the 80/20 rule, where 80% of the time, I stick to my meal plan, and 20% of the time, I eat what I want. This balance keeps me on track without feeling deprived.
Hydration is another key component of my diet that I feel is often overlooked. Drinking enough water has helped me maintain muscle flexibility, reduce joint stiffness from jiu-jitsu, and generally feel better overall. It’s a simple habit but one that has profound effects on my performance and recovery.
Sleep and Recovery: A Continuous Challenge
If there’s one area where I’m still a work in progress, it’s sleep. Working the night shift complicates things, and despite my best efforts, sleep remains a challenge. I’ve already mentioned my sleep hygiene practices—going to bed at the same time, avoiding food before bed, and limiting phone use in the evening—but the reality is that I often struggle to get the rest I need.
Interestingly, I’ve found that my workout routine has a direct impact on my sleep. If I miss a workout due to work or family obligations, my sleep tends to suffer. Without the physical exertion to create sleep pressure, I often find myself lying awake at night. This is why I’m so committed to staying disciplined with my workouts. They’re not just about fitness; they’re essential for my overall well-being.
Integrating Fitness into Life: Making It Work
One thing I’ve learned over the years is that fitness doesn’t have to dominate your life. I often consider myself lucky that I get to work out, that I have the opportunity to make my body stronger for the things I love. My fitness routine is intense, so I don’t try to incorporate it into every aspect of my day. Instead, I focus on what I need to accomplish each day so that when it’s time to work out, I can bring the intensity needed to make it count.
I don’t stress about squeezing in air squats throughout the day or trying to do a quick workout between meetings. I know what I need to do for the week, and when it’s time to show up for a workout, I show up. The rest of the time, I allow myself to focus on other things—whether that’s fantasizing about my next dive or reflecting on how to improve a jiu-jitsu technique. This mindset helps me maintain balance without letting fitness consume me.
How Fitness Enhances Jiu-Jitsu and Scuba Diving
Staying fit has been crucial to my ability to participate in both jiu-jitsu and scuba diving. Without a strong focus on my fitness routine, I wouldn’t have the stamina or energy to show up for these activities as often as I do. At 42, strength has become indispensable, especially in jiu-jitsu, where live sparring is a regular part of training. If I didn’t feel physically prepared to spar with someone half my age, I wouldn’t have the confidence to step onto the mat.
Fitness is also integral to my scuba diving. I dive in steel double tanks that weigh almost as much as I do, so being fit allows me to carry this equipment with ease and keep up with dive buddies who are often much bigger than me. Additionally, my cardiovascular fitness has resulted in a much lower surface air consumption (SAC) rate compared to my dive buddies, which means I can stay underwater longer and enjoy more of the dive.
Both jiu-jitsu and scuba diving are also vital for my mental health. They provide an escape from the monotony of work and the demands of home life. These pursuits help me maintain clarity about what’s important to me and keep me grounded in the present moment.
Balancing Work, Fitness, and Family: Prioritizing What Matters
Balancing work, fitness, and family is a challenge, but it’s one I’m unwilling to compromise on because it’s a priority. I plan my workouts weeks and days in advance, ensuring that I don’t show up to the gym without a clear plan. I know exactly what my workout will target, where I am in my periodization cycle, and how long I have to get it done.
One of the ways I make this work is by having a full gym in my garage. This setup saves me time and allows me to focus on my workout without distractions. My jiu-jitsu club also has a full gym with saunas and recovery stations, which I take full advantage of after training.
Here are a few tips that have helped me stay consistent:
- Make it easy: Remove all obstacles to working out. Know your routine before you start, and prepare your food and water in advance.
- Prioritize fitness: Communicate your workout schedule with your family so they know what to expect. Respect the time you’ve set aside for fitness, but also respect your other obligations.
- Start slow: If you’re new to regular exercise, start with small, realistic goals and build on them over time.
Conclusion: The Journey Continues
Staying fit at 42 is not just about hitting the gym or practicing jiu-jitsu; it’s about maintaining a balanced approach to life, work, and passion. Every day, I strive to be better, to push through the obstacles that come my way, and to embrace the challenges that make me stronger. Whether it’s sparring on the mat, exploring the depths of the ocean, or just showing up for the next workout, it’s about consistency, discipline, and never settling for less. My journey is far from over, and as I continue to grow, learn, and improve, I hope to inspire others to find their path and pursue their passions with the same vigor. After all, age is just a number, and with the right mindset, anything is possible.