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Burn with Kearns: 7 Principles of Longevity for 50+ Total Fitness – Kevin Kearns
by Kevin Kearns, contributing writer, exercise and fitness
Smarter, Not Harder: Elevate Your Fitness and Longevity
As high-performing individuals, you’ve mastered building wealth and managing teams—but what about the greatest asset of all: your health? Living longer and thriving physically doesn’t have to feel like an uphill battle. With strategic adjustments, you can enhance vitality, preserve muscle, and keep your body performing at its peak, no matter your age.
Having worked out for over 38 years and trained clients since 1987, I’ve distilled fitness into seven variables tailored for a sophisticated, fast-paced lifestyle. Here’s how you can optimize your training:
1. Embrace Every Kind of Change
Growth begins where comfort ends. At 50+, routines may feel ingrained, but introducing fresh approaches is essential. When I encountered plantar fasciitis, I started yoga and discovered unparalleled benefits: enhanced flexibility, range of motion, mobility, and mental resilience.
Pro Tip: Incorporate weekly activities like yoga, Pilates and martial arts. They challenge both mind and body, improving gym performance and overall wellness. Think of these sessions as investments in flexibility and strength—perfect for boardrooms and ski slopes alike.
2. Practice Moderation
Time and energy are finite—use them wisely. Unlike your 20s, you likely juggle demanding careers, family, and other commitments. Fitness needn’t consume hours; instead, plan for efficient 30-60 minute workouts.
Core Essentials:
- Start with a dynamic warm-up. https://www.youtube.com/watch?v=qCY9WdT8Bfo
- Focus on interval and functional strength training.
- Cool down with mindfulness or stretching.
Maximize results without overloading your schedule.
3. Don’t Kill It Every Day
Fitness is like a portfolio—growth comes with consistency, not overexertion. A 30-minute session beats skipping workouts entirely. Manage expectations by focusing on small wins rather than unattainable goals.
For instance, one client, a CEO managing a $30M enterprise, built up to performing eight pull-ups after starting at zero. Celebrate progress, however incremental—it’s what sustains you in the long run.
4. Teach the Old Dog New Tricks
Elite athletes and professionals constantly adapt. NFL players once used ballet for agility and flexibility; why not adopt the same mindset? Trying new sports or activities keeps the mind sharp and body agile.
Your Plan: Dedicate time each year to learning at least two new activities. From fencing to paddle boarding, the novelty keeps you energized and excited while preventing stagnation.
5. Use the Soft with the Hard
Recovery matters. Resistance bands, often overlooked, provide low-impact yet effective workouts to complement heavy lifting. After an intense gym day, use bands for a full-body recovery session, mimicking key movements while easing joint strain.
Bonus: Bands are travel-friendly, ensuring you stay active on business trips or vacations.
By applying these strategies, you’re investing in more than fitness—you’re future-proofing your life. Think of it as maximizing returns on your most valuable asset: yourself. The result? Greater energy, mental clarity, and physical resilience to meet the demands of your dynamic life.
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Author – Coach Kevin Kearns
Specialist in Aging and High-Performance Fitness
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Read ALL articles by Kevin Kearns – here: BURN WITH KEARNS
Both of Coach Kearns’ books may be purchased on www.Amazon.com. For more information about Coach Kevin Kearns, including scheduling speaking engagements and classes (both online and in person), please contact him at 508-404-8503 or [email protected].Author of “There’s Light In The Tunnel” How to Survive and Thrive with Depression – “Always Picked Last“ A guide to navigating bullies on Amazon and Audible youtube.com/user/burnwithkearns https://www.linkedin.com/mwlite/in/burnwithkearns
Coach Kevin Kearns has been coaching in the world of fitness, nutrition, and tactical self defense for over 3 decades. As the former conditioning coach to 15 UFC Pro Fighters, and ranked in the Top 5 in the UFC , he is no stranger to the the importance of proper nutrition and proper mindset programming. He has long advocated to all his clients – athletes or the general population – about the importance of programming mind, body and spirit. Coach Kevin Kearns BS FMS CPT – Former conditioning coach to 15 UFC Pros Ranked in Top 5 by the UFC Personal Fitness Coach, Author, Columnist, Motivational Speaker, Corporate Wellness Consultant, Youth Wellness Program Provider, Certification Specialist, Personal Self Defense, and Law Enforcement Defensive Tactics Specialist.BurnwithKearns.com
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