Author | Lightnews

Warriors Over 50 @warriorsover50.bsky.social · May 6

The Warrior Metric Shift
Weight loss is old news.
Introduce VO₂ Max and Skeletal Muscle % as the new, empowering health metrics.

Warriors Over 50 @warriorsover50.bsky.social · May 5

You're not just aging, you're ascending!

How we view what is happening for us MAKES the difference!

Becoming Over 50, what would be useful for it to mean for you?

Warriors Over 50 @warriorsover50.bsky.social · Apr 30

- How to have fuel yourself before, during, and after if necessary
- How to implement progressive overload
- How to manage recovery

There are quite a few elements, just start, and as you develop, each of these may become more important, usually as you hit a wall of some sort.

Warriors Over 50 @warriorsover50.bsky.social · Apr 28

Covering your Supplement bases

⚡️ Electrical System:
91 Essential Minerals in Baja Salt

❤️ Hormonal System:
Omega 3 Fatty Acids, Vitamin D (Hormone), DHA &

💪 Muscular System:
9 Essential Amino Acids.

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Apr 23

VO2 Max, Longevity indicator

Warriors Over 50 @warriorsover50.bsky.social · Apr 23

Taller & Lighter

Every morning, we are Taller and Lighter

During the day, we become Shorter and Heavier

How do we stay taller & lighter?

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Apr 20

Share your journey to inspire, and then be inspired 💡

Warriors Over 50 @warriorsover50.bsky.social · Apr 11

Hypertrophy Training, full body workout

Push

Push Ups
Dips

Pull

Bentover Rows
Pullups
Farmer’s Walk

Legs

Squats
Romanian Deadlifts
Leg Raises

Warriors Over 50 @warriorsover50.bsky.social · Apr 6

31.9 Protein Diet System

Meal Protein: >30 grams of protein to go over the leucine threshold, and kickstart protein synthesis

Daily Protein: 1.9 grams of Protein per kilo of target body weight

#warriorsover50

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Warriors Over 50 @warriorsover50.bsky.social · Apr 5

Do you love a Challenge?

1992, Dublin Marathon, 4 hours 19 minutes
1993, London Marathon, 4 hours 49 minutes
2026, Some Marathon, ???

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Apr 3

Nobody has to change for me to win.
~Dan Martell
And I don't need to change for someone else to win.
~Jonathan McGuinness

How do I define winning
in a concrete way?

For my health and wealth
to be my priorities

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Apr 2

Exercise can be playful

Enjoy it

Play as you Go!

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Apr 1

April Wiseman or Fool?

My Mindset is Solution focused
My Sleep is getting to 8 hours or more a night
My Eating is within my calories, and
I am getting closer to 2g per kg of protein daily
My Exercising is towards 3 times a week

My VO2 Max is approaching 50
My Skeletal Muscle is approaching 54%

Warriors Over 50 @warriorsover50.bsky.social · Mar 31

What is a Weekly Cut Rate?

Standard 0.5% of your Bodyweight per week.

That rate is manageable for most people.

More experienced can move faster.

When it is difficult, you can move slower!

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Mar 30

Stories are starting to come back.

Men are starting to change.

Progress is here!

Warriors Over 50 @warriorsover50.bsky.social · Mar 29

Feedback helps us evolve...

Whoop for Recovery and Sleep feedback

Renpho for Weight and Bodyfat feedback

MacroFactor for Food intake tracking

Garmin for Aerobic activity tracking

Alpha Progressions for Weight Training Tracking

Which feedback loops do you put in place?

Warriors Over 50 @warriorsover50.bsky.social · Mar 28

Getting healthy

we find problems that

we have been ignoring,

and that

we are unaware of.

And dissolving the problems

becomes our pathway to health.

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Mar 23

Long run strategy

Every 2 km:

Drink water with salt (Electrolytes)

Every 5km, starting at 10 km mark:

Eat a peach or an apple

Warriors Over 50 @warriorsover50.bsky.social · Mar 6

Pyramid of Health

Sleeping, Eating, Exercising, Healthspan, Lifespan, Mindset

A simple hierarchy to Health!

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Feb 28

Warriors Over 50 @warriorsover50.bsky.social · Feb 24

I go "off" my diet
I "miss" a workout

but I don't feel guilty

I "get back up"
I "go again"

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Feb 18

Last year's success is this year's baseline!

I was delighted to fit into a 32 inch waste, and
now that is normal.

2025 the reps will bring me to a new place!

It's exciting!

#warriorsover50

Warriors Over 50 @warriorsover50.bsky.social · Feb 17

I really couldn't see what was in front me.

I had a BIG DENIAL filter between my eyes and my brain!

Warriors Over 50 @warriorsover50.bsky.social · Feb 16

To get healthier, we need to challenge and guide ourselves, as if we were doing it for our son!