[video] How to Double YOUR Energy level this afternoon!

I put this video up on my YouTube channel over the winter, and as I was going through potential drafts for a good blog post today, I thought this might be a good one. My time is limited and I gotta get moving so that I can get to work on time.

There are a few really good insights here if you have the time.

One of the primary bits is the idea of taking time during your lunch hour to go swim.

I started swimming regularly almost 10 years ago now and I’ve been amazed at what this discipline has done for my body, my back, my mind, and my overall strength from head to toe.

I hope you enjoy it!

Have a great day.


This is 80% of the battle for fitness over 50

madison walks in verona wi

written by john c ashworth


Yeah, you probably could argue that this is 80% of the battle at any age. I might agree, and when people ask me what my secret to staying fit has been over the course of my life, the first thing I always say is, “consistency.” I’ve NEVER stopped. Ever! And when I was younger I went after it pretty darn hard. Especially when I was playing soccer at a high level.

When you get to age fifty, though, your margin for error is gone!

You can no longer put it off, and especially if you haven’t been good about getting your exercise and staying fit in the earlier stages of your life, now is the time you must correct this. If you don’t, bad things can happen fast.

I began to notice this reality when I hit the age of 40. Ten years later, the idea is like an old friend.

Today was a great example of the mindset you must adopt if you’re going to stay with it for the long run and stop making excuses.

fitness over 50
“Yes! It was in fact that cold out. Allie wasn’t bothered. She didn’t need a hood :)” -John

You can see from the picture above, that even thought It’s April in Wisconsin, the weather can still be nasty; and over the last week the weather has been hard to accept. Cold, windy, overcast, and just downright miserable at times.

I snapped the photo above of Allie and I earlier this morning. We decided to venture out of the neighborhood and onto a new hiking path. I regretted it almost immediately after stepping out of the car. The wind hit me like a slap in the face, and I almost turned right around and went home to watch the Masters.

Instead, Allie and I toughed it out and though the wind and the cold were still somewhat miserable, we still got a nice walk, and on a new path that was challenging and hilly and perfect for a Sunday morning.

At home now, keeping track of the golf tournament, and getting things done, I’m more awake, my body is loosened-up, my mind is clear and I’m ready to be productive.

It would have been so easy to skip this walk today. And the weather is often an easy scapegoat. Instead, I go it done because I’ve come to rely on it so much. I really can’t live without it. It’s like breathing. Does it feel like that to you, yet?

As I make my way into my fifties I’ve gotten a glimpse of how I must continue to pursue this effort to stay strong, healthy, and ready.

It’s not always easy to maintain this kind of commitment to your fitness program. I get that. That’s why you can now find some kind of fitness offering taunting you in almost every strip mall across America. Has that changed our exercise habit? Not yet, I don’t think.

If you’re struggling to stay consistent, a good coach can help. A good coach, who has experience both personally and professionally in working with those over 50, can really help you identify what’s really important right now for your fitness and how can you take the first step today and then begin building on that momentum. If there was one place I had to choose where people go wrong in their pursuit of fitness, it lies in starting too fast too soon, and in mapping out a careful plan for progression as you become stronger, fitter, and more motivated. Yes, those things go together.

That’s the work I did for twenty plus years with clients until I became a full time salesman and business consultant. If you’re interested in talking about taking advantage of the small amount of coaching time I’ve made available this spring and summer, shoot me an email and we’ll talk. No pressure.


You can also always download a copy of my first book on the subject, by clicking here, and becoming a subscriber. I throw it in as a bonus for new subscribers.


Why what worked for Jack Lalanne in 1950 can work for YOU too

Good, solid, time-tested exercises and workouts do not become obsolete. What worked for Jack LaLanne in 1950, will still work for you today and for those still here in 2050.

The United States Military knows this better than anyone. Which is why they have stuck with essentially the same exercise and physical fitness programs for more than a hundred years. They are also a great example of how solid research identifies how to tweak these programs incrementally over time so that in aggregate they become stronger and stronger, much like their participants 🙂

Every new program you think you discover, or secret solution that suddenly manifests in front of you, is only a slight modification of those good, solid, time-tested, research- driven exercises and workouts that have been here all along. I could teach them to you in a few hours and that’s what my 4-session Kick-start program has always been about.

The problem is that this old school idea is not sexy like the new place on the corner touting some special blend of fitness that is somehow different than all others that came before it. Fools gold. A seductive deception presented as some credible and substantial and newly discovered scientific solution and break-through.

To be fair, in the pursuit of your peak health and fitness, many of these programs are valuable tools. The problem is in placing too much credibility on one or the other as the solution that trumps all others. Placing too much emphasis on the idea that there exists a panacea.

Inside The Ash Flash today, I have left for you one article and video from the archives that is proof of this reality. Proof that so many can so easily be fooled by a good story that taps ready emotions. A story, that when analyzed carefully, holds very little substance, and at the same time an allure that can fool YOU and many others into believing that this must be the way to your health, fitness and weight loss goals.


Top 10 GO-TO Workout Plans | Military.com

We all have that favorite workout that is the GO-TO plan when you miss your normal workout due to a variety of reasons such as a busy day at work, facilities closing early, and travel. Some people go back to a basic calisthenics circuit that they remember from the military, while other take a day off. Whatever your workout plan is today, sometimes life gets in the way and things happen. The pool closes early. The gym loses power. The basement is flooded and you have to deal with that problem first. Or you j

Source: Top 10 GO-TO Workout Plans | Military.com

[fitness friday] 5 Tips for your New Year Fitness Program

Here are my 5 tips for making your new year fitness program stick this year!

John Ashworth, MA, CES
The Fitness Nomad

Here are my top 5 tips for your new year fitness program.

I will present these in-person and live with Leigh Mills on NBC15 this evening.

  1. Back away from the cardiovascular exercise.  We all tend to think this way when it comes to the gym and your fitness program.  People head in droves to the lines of cardiovascular exercise equipment and then spend hours and hours cranking away only to find diminishing returns for the increasing amounts of time they put in.The problem: BOREDOM & MORE BOREDOM, as well as the fact that beyond about 20-30 minutes, you’re not gaining much benefit from the time you are putting in.  You would be much better off ramping up your exercise program with interval training, more strength training and that 7-minute workout I covered with Leigh Mills about a month ago.
  2. Step up the Strength Training.  This one is the second point to #1 above.  Most people either leave out strength training altogether, perform very little of it, or choose routines that are easy and that NEVER change.  Remember, this form of exercise is not only essential for your weight loss and overall success, but this routine MUST be designed by an expert, and it MUST change regularly in meaningful and specific ways so that you gain the full benefits it can provide.  This is the #2 reason people abandon this form of exercise in the first place.  The first reason is that it’s hard, so they choose easy stuff and don’t get results.  Results don’t come, and so they give up!  This is one of the greatest benefits to hiring an expert personal trainer to help you.
  3. Try something new.  We all know how boring the same old exercise program can become.  Choosing something new will keep you excited and motivated and hopefully staying with it for more than just the first few weeks of January.
  4. Don’t be overzealous. It’s a good thing that you’re excited and that your finally ready to get serious about your health and fitness program and improve your life dramatically as a result.  The only problem is that now it can be all to easy to over do it.  As a personal fitness coach for many years now, I have seen this happen again and again, especially at this time of the year.  Try and keep in mind that if you really are in this for the long run, your big new year push to get going is only the first step, and it doesn’t have to be a gigantic one.  You just need to get started.  Doing too much too soon is one of the quickest ways to an injury that might prevent you from doing anything.
  5. Stay away from the gym.  I know.  I can hear you already.  ”Stay away from the gym?  But what do you mean?”  First of all, don’t get me wrong, I’m trying to make a point.  Especially for someone not used to attending the gym regularly, the environment can be extra intimidating this time of year.  It’s crowded with lots of other folks on the same new year’s resolution path as you.  It stinks a little, in spite of what the sales manager might have told you, it is NOT the answer to all your prayers.  One great example of this is the fact that if you’re not regularly attending the gym now, you’re going to have to get used to the extra time in your life that you need to get there, workout, shower, and then get on with your day.  This is a habit that will take time to form, and when it does not go smoothly over the next few weeks, it could derail your motivation.

Lastly, be realistic. This is the rest of your life we’re talking about. One step at a time.