Burn with Kearns: Compete longer, injury-free, perform like a fighter, at any age – Kevin Kearns

by Coach Kevin Kearns, Founder of Burn with Kearns™, contributing writer, fitness and exercise

Turning 50 isn’t the end of your prime. It’s the beginning of a smarter, sharper, more strategic approach to fitness—and life.

Gone are the days of ego lifting, skipping warm-ups, and weekend warrior blowouts that leave you limping into Monday. If you’re a high-performing man over 50, especially here in New England, it’s time to train with purpose—not just to look good, but to feel powerful, move well, and extend your healthspan.

Here’s how to do it, the Burn with Kearns way.

1. Function > Flash

It’s not about lifting the heaviest. It’s about moving with control and purpose. Use functional strength movements that simulate real-world demands—like barbell squats replaced with trampoline box jumps, one-leg deadlifts, or bodyweight drills that preserve your joints while building muscle.

2. Ditch the High School Lifting Routine

Your bench press PR from 1989 isn’t going to help you close deals, dominate the golf course, or protect your family. Train for mobility, coordination, and power, not ego.

3. Commit to the Warm-Up

Most 50+ injuries happen during the first 10 minutes of effort—because the body isn’t primed. A focused warm-up (think: resistance band activation, joint mobility drills) increases blood flow, protects connective tissue, and gets your brain in the game.

4. Hydration = Performance

Your muscles are 75–80% water, and as we age, we feel thirst less often. Drink more often than you think you need to. Just a 1% drop in hydration can drop your performance by 10%.

5. Stretch Before You Regret It

Flexibility isn’t optional in your 50s. It’s your insurance policy. Stretching post-activity restores range of motion, reduces soreness, and keeps you moving like a fighter.

6. Eat Like You Train

Fuel with purpose. Whole foods like lean proteins, veggies, and smart carbs repair muscle, regulate hormones, and keep inflammation low. Think of food as performance fuel—not reward.

7. Train Your Brain Too

Functional training, especially when combined with partner drills and real-world self-defense, builds neuroplasticity. You’re not just working muscles—you’re sharpening the mind-body connection, reaction time, and focus.

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🥊 Special Event: Train with Me LIVE This Saturday

Join us for a pop-up session of White Collar Fight Camp:

📍 Goddard Park, East Greenwich, RI 📅 Saturday, May 3rd 6 am -640 am  🎯 Open to men 45+ who want to train for strength, mindset, and longevity

✅ Functional fitness ✅ Mobility & injury prevention ✅ Real-world self-defense preview ✅ Brotherhood + accountability

 20 SPOTS LIMITED 👉 DM me or register at:https://www.eventbrite.com/e/white-collar-fight-camp-pop-up-class-tickets-1345796366159?aff=oddtdtcreator

 www.whitecollarfightcamp.com for those who want next level training!

Can’t make it live ? Than we will be zooming this if weather cooperates

🎯 The Bottom Line:

At 50+, you don’t need to slow down. You need to level up intelligently.

With just 29 minutes a day, you can:

• Reduce injury risk
• Improve mental clarity
• Build strength that translates to life
• Increase your healthspan and confidence

Let’s train like warriors—not weekend victims.

Hustle = Muscle

Coach Kearns

#BurnWithKearns #WhiteCollarFightCamp #FunctionalFitnessOver50 #NewEnglandMenOver50 #ExecutiveWellness #PopUpWorkoutRI #EastGreenwichEvents

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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