Third Wind Fitness

Want a simple way to feel fuller, manage blood sugar and support weight loss? Try changing the order in which you eat your meal.

🥗 Vegetables and fiber first
🍗 Protein and healthy fats next
🍚 Rice, potatoes, bread and other carbs last

Starting with fiber and protein may slow digestion, reduce the blood-sugar spike from carbohydrates and help you feel satisfied with a smaller portion. Protein is especially important for protecting lean muscle—whether you’re losing weight naturally or using a GLP-1 medication.

This isn’t a magic trick, and portions still matter. But it’s a simple habit you can start with your very next meal.

Live Strong. Age Well.

🚨 STOP SKIPPING BREAKFAST! 🥚💪

Almost daily, I have this conversation with a client:

Me: “Hey, what did you have for breakfast?”

Client: “Nothing.”

Or “Just coffee."

Then, halfway through our workout, they're running out of gas, struggling to finish sets, and wondering why they have no energy.

Well… I think we found the problem.

Too many people have been convinced that skipping breakfast is some magical weight-loss strategy.

NEWSFLASH: Intermittent fasting isn't magic.

It generally works because you're consuming fewer total calories throughout the day. Not because skipping breakfast suddenly turns you into a fat-burning machine.

You don't have to starve yourself to lose body fat.

Here's what I tell my clients:

🔥 Start your day with a balanced, high-protein meal.

🔥 Don't be afraid to eat when you're hungry. Hunger isn't the enemy. (IT'S SUGAR)

🔥 Prioritize lean protein, quality carbohydrates, and healthy fats.

🔥 Have a light snack with some carbohydrates 30–60 minutes before training. Give larger meals more time to digest.

🔥 Stop spending money on expensive pre-workouts when you're not even fueling your body properly.

⚠️ IMPORTANT FOR ANYONE TAKING A GLP-1 OR APPETITE SUPPRESSANT

Mounjaro, Ozempic, Wegovy… I'm talking to you.

I get it. You're not hungry. That's part of what these medications do.

But here's something you need to understand:

That weight you're losing may not only be fat, but muscle too.

When you're consuming significantly fewer calories, you risk losing valuable muscle along with body fat. Inadequate nutrition and muscle loss can also contribute to declining strength and bone health.

And as we age, preserving muscle becomes even more important.

Choose your calories wisely. Prioritize quality protein. Lift weights. Fuel your body even when your appetite isn't reminding you to eat.

The goal isn't to become the smallest version of yourself.

The goal is to become the STRONGEST, HEALTHIEST version of yourself.

And one final thought…

If you're showing up to your workouts running on caffeine and good intentions, don't be surprised when your performance reflects it. 😂

You don't need another gimmick. You need better habits.

💪 Third Wind Fitness
Live Strong. Age Well.

Follow for more fitness and nutrition tips from a trainer who's been on BOTH sides of the weight-loss journey.

A Burpee Is a Burpee, No Matter What Your Job Title

Over the years, I’ve trained people from just about every walk of life.

High school athletes. Stay-at-home moms. CEOs and successful business leaders. Retired military, including an Army Ranger. People in their 70s and 80s who had never really exercised before.

I’ve trained people for free because they couldn’t afford it, and I’ve trained people born into more money than I’ll probably see in my lifetime.

But once the workout starts?

A burpee is still a burpee.

The weights don’t know your bank balance. The treadmill doesn’t care about your job title. You still have to put in the work.

Sure, some people start with advantages—genetics, experience, athletic ability. But nobody can buy the reps.

Business isn’t much different.

Money, connections, experience, and opportunity can give you a head start. But somebody still has to make the call, ask for the sale, solve the problem, hear “no,” and keep showing up.

In fitness, business, and life, advantages matter.

But they don’t replace the work.

It’s Never Too Late to Get Stronger 💪

As we age, strength training becomes less about how we look and more about how we live.

Maintaining muscle helps support balance, mobility, bone health, independence, and our ability to keep doing the things we enjoy.

And the best part? You can get stronger at almost any age.

Start where you are. Progress gradually. Stay consistent.

Live Strong. Age Well.

Your Job Is Not Your Workout

Every now and then I run into someone—maybe a new gym member, someone on the street, or just someone I meet in passing—and they ask what I do. I tell them I’m a trainer, and almost every time I hear the same thing:

“Must be nice to hang out in the gym all day. I’m a plumber. I’m a mechanic. I work hard all day. I don’t have the energy to work out. My job is my workout.”

And respectfully, 9 out of 10 times I’m looking at someone who’s overweight, struggling to bend down to tie their shoes, and getting winded walking up a flight of stairs.

I get it. Your job is hard. It’s hot. It’s demanding. You’re bent over engines, on your hands and knees , hauling materials, grinding through long days in the heat.

That’s real work.

But don’t get it twisted—your job is not the same as exercise.

That doesn’t mean you’re not strong. It doesn’t mean you’re not tough. It doesn’t mean your days aren’t long and exhausting.

But a hard job doesn’t equal a balanced workout.

Most of the time, it’s not improving your cardiovascular health. It’s not helping your flexibility. It’s not strengthening your body in a way that prevents injury. In fact, it’s usually doing the opposite—tightening you up, wearing you down, and putting stress on the same joints and muscles day after day.

A proper workout regimen will actually make your job easier.

You’ll move better. You’ll breathe better. You’ll recover faster. Carrying things upstairs, getting up and down off the ground, working under a car—it all becomes easier when your body is trained, not just used.

No matter what you do for a living—digging ditches or sitting at a desk—you need to prioritize your health.

Take 30 minutes a day for yourself.

And this goes for the people in the fitness industry too. A lot of us start on the floor—training, coaching, grinding. Then we move up into management, into administrative roles, and suddenly we’re in the gym 10 hours a day but can’t find 30 minutes to train ourselves.

Take the break.

Walk on the treadmill. Lift something. Move your body.

Don’t forget what got you into this line of work in the first place.

Chances are, it wasn’t the money.
Your job might be hard.

But your health still has to come first.

Ever heard the expression "Don't let a nickel hold up a dollar?"

I don't remember where I first heard it, but it's stuck with me for years. I've probably repeated it hundreds of times to younger employees and managers I've worked with. I've always been a fan of old-school sayings—probably because I spent most of my career learning from people two, three, and even four decades older than me.

The older I get, the more I realize how true this one is.

Every day I watch people hesitate over small expenses while missing much bigger opportunities.

They won't invest in their health because of the cost... but think nothing of the long-term cost of poor health.

They won't invest in education, coaching, or training... but wonder why their career stalls.

Businesses slash payroll, marketing, or development to save a few dollars, then spend thousands trying to fix the problems those cuts created.

Sometimes being cheap is expensive.

Don't let a nickel stand in the way of a dollar. Don't let short-term thinking rob you of long-term growth.

Curious... have you ever heard this expression? What's an old-school saying that's stayed with you because it turned out to be true?

Today I had the opportunity to work with a student-athlete, which is a little outside my normal routine. Most of my days are spent working with older adults and seniors. Somewhere along the way, that became my specialty by default—and honestly, I wouldn't have it any other way.

Helping someone walk up the stairs without pain, carry their own groceries, stay independent, or prevent a fall may not make headlines, but those victories can completely change someone's life.

Today was different. This young athlete showed up ready to work and gave 110% from start to finish. Her goal is to compete on a national team, and after seeing her work ethic, I'd say she's well on her way.

Every once in a while, it's good to step outside your normal routine. It reminds you why you got into coaching in the first place. Whether it's helping someone stay independent at 75 or helping an athlete chase a dream, the mission is still the same—help people become the best version of themselves.

That's why I love what I do.

Another Monday in the books, and somehow we're already halfway through June.

I’ll be honest—there were times over the last year when I wasn’t sure exactly where the road was going to lead. Things didn’t go according to plan. Some doors closed. Some opportunities didn’t work out. But sometimes a setback is exactly the setup you need for what comes next.

Third Wind Fitness is growing. In what is typically one of the slower times of the year, I’ve picked up several new clients, referrals keep coming in, and I couldn’t be more grateful for the people who trust me with their health and fitness.

Today was one of those long days. Back-to-back clients, then jumping into some consulting work helping friends with marketing, social media, and business ideas. The days are long, but I’m thankful to have a reason to be tired.

A few years ago, I probably would’ve viewed some of the challenges I faced as failures. Today, I see them as lessons and redirections.

The truth is, life rarely goes exactly according to your plan. But if you keep showing up, keep working, and keep betting on yourself, things have a funny way of working out.

Keep your head down. Stay humble. Outwork yesterday.

Have a great week, everyone.

As we get older, one of the most important things we can do for our health isn't spending more time on the treadmill—it's strength training.

After age 30, we naturally begin to lose muscle mass, strength, balance, and bone density. Left unchecked, those losses can make everyday activities more difficult and increase the risk of falls, injuries, and loss of independence.

That's exactly why I created Third Wind Fitness.

We specialize in helping adults stay strong, mobile, confident, and independent through safe, effective strength and longevity training. Whether your goal is to keep up with your grandkids, play more golf or tennis, travel comfortably, or simply maintain your quality of life, strength training is one of the best investments you can make in your future.

There's a reason it's called Third Wind Fitness. Life doesn't slow down after 50, 60, or 70. Sometimes that's when you discover your third wind.

Live strong. Age well.

Hiring a personal trainer is an investment in your health, your time, and your future.

Before you sign up, ask the right questions.

✅ How long have you been training?
✅ Why did you start training?
✅ What is your training philosophy?
✅ How do you work with clients?
✅ How do you measure progress?

A good trainer can help you get results.

A great trainer can change your life.

At Third Wind Fitness, I believe fitness isn't about quick fixes or gimmicks. It's about building strength, confidence, longevity, and habits that last.

Ask questions. Do your homework. Find a coach who aligns with your goals.

📧 [email protected]
📱 910-795-7941