Tom The Trainer's Fitness Over 40

In this week’s Live in the Tribe edition of the Tom the Trainer Fitness Over 40 Podcast, I dive deep into some incredibly practical questions from my free Facebook group, tackling everything from unexpected muscle soreness to protein strategy during a fat loss phase. The episode kicks off with a deep dive into why your triceps might be sore after back day, especially if you’re doing dumbbell lat pullovers. I break down how the triceps play a stabilizing role in overhead pulling movements and explain how stretched positions, tight tissues, and poor overhead mechanics can create delayed soreness in muscles you didn’t even realize you were taxing.I then answer a thoughtful question from longtime client Miguel on how to structure protein intake during a deep-fat loss phase. I give a masterclass in nutrient periodization, explaining how to balance protein, carbs, and fats as calories drop, and when it's smart to adjust macros to preserve performance and recovery. I also share insights into muscle mass, age-related needs, and how the body adapts over time to both higher and lower intakes, proving once again there’s no one-size-fits-all approach to nutrition.The episode also covers the importance of sodium intake for performance and energy, especially for hard-training clients like Austin, who’s currently running my most demanding program. I discuss real-life signs of under-consuming salt, the fatigue that follows, and how something as simple as seasoning your food or adding electrolytes can turn things around quickly. Finally, I wrap up with a clear and candid take on core training, why I avoid Russian twists and crunches, how planks and side planks build real core strength, and how to properly progress or regress these movements based on your strength level. From smarter substitutions to technique tips, I lay out an entire framework for better, safer, and more effective core training.If you're someone who wants deeper insights into training mechanics, macro strategy, recovery, and functional progressions, this is one of those episodes you’ll want to listen to twice.And if you want to transform your body, message me the word "Coaching" on IG at Tomthetrainerfitness, Facebook at Tom Trainer Mouland, or book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominate to apply for coachingDon't forget to join Tom the Trainer’s Tribe!Have the best day ever!

In this powerful episode of the Tom the Trainer Fitness Over 40 Podcast, I sit down with online coach Michael O'Shaughnessy, known to his clients and community as Mikey Shoco, for a deep and honest conversation about fitness, fatherhood, and the real reason so many men feel stuck.Mikey shares his journey from competitive Muay Thai fighter to fitness coach, and how his personal story, including the loss of his father at a young age and becoming a dad himself, shaped his mission to help other men take back their confidence and health.Mikey and I dive into the emotional and psychological weight many fathers carry when they’ve let themselves go, and how strength training, routine, and honest self-reflection can create real transformation. We discuss the challenges of coaching men between 35 and 55, why structure and simplicity are essential in workouts, and how meal planning can be both flexible and family-friendly.The conversation also explores why intensity matters more than fancy exercises, how to program for long-term consistency, and how progress, physical, mental, or emotional, is the best motivator of all.This episode isn’t just about lifting weights; it’s about lifting yourself up, showing up for your family, and finally becoming the man you know you're capable of being.Whether you're a father, a coach, or just someone who wants to take back control of your health and self-worth, this conversation hits home in the best way.Tune in and make sure to follow Michael on his socials!Have the best day ever!

In this quick but loaded episode of the Tom the Trainer Fitness Over 40 Podcast, I check in with some high-level coaching wisdom for lifters navigating setbacks, bulk phases, and smart programming. Kicking things off with a great question from Austin, I dive into whether you should stay in a caloric surplus while sick during a bulking phase. Drawing on both personal experience and coaching context, I explain why maintaining a surplus, especially after a long cut and high training intensity, can actually supercharge recovery and lead to better muscle growth. I reflect on my own recent deloads, rebound growth, and how proper fueling during time off might be the most overlooked tool in your transformation.I then pivot to a nuanced question from Helene about single-leg training. Should you start with your stronger or weaker leg? Should you also do bilateral versions of the same exercise? I break it down clearly, explaining how to avoid redundant movement selection, how to prioritize symmetry and function, and how programming intent drives everything. I also share insight into how nerve damage has impacted my own training and why context, whether it's about strength, aesthetics, or injury, should always inform your programming decisions.Whether you're in a growth phase, recovering from a layoff, or fine-tuning your unilateral work, this episode brings real-world strategy you can apply immediately.And if you want to transform your body, message me the word "Coaching" on IG at Tomthetrainerfitness, Facebook at Tom Trainer Mouland, or Book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominate to apply for coachingDon't forget to join Tom The Trainer’s Tribe!Have the best day ever!

In this heartfelt solo episode of the Tom the Trainer Fitness Over 40 Podcast, I step away from training talk and deliver one of my most personal and impactful lessons yet, a simplified blueprint for creating success, building unshakable confidence, and finding real peace of mind.Drawing from my own journey, from growing up in hardship to building a life of purpose, I outline exactly what I’d tell you if I were your best friend and you came to me feeling lost, overwhelmed, or stuck. I cover everything from how to get brutally clear on your goals to why health, mindset, and emotional discipline are the true foundation of long-term success.You’ll learn:Why writing your goals down and revisiting them daily changes everythingHow working out and eating well go far beyond aesthetics, they shape your identityThe power of morning and nighttime routines for clarity, focus, and emotional controlHow to stop comparing yourself to others and start building self-trustWhy setting boundaries and removing toxic people is essential for peace and growthThe importance of surrounding yourself with people who challenge you to level upHow to deal with regret, set priorities, and take ownership of your life, one day at a timeIf you’ve ever felt stuck in your own head, overwhelmed by life, or unsure how to move forward, this episode is a roadmap to building a life filled with confidence, clarity, and calm.And if you want to transform your body, message me the word "Coaching" on IG at Tomthetrainerfitness, Facebook at Tom Trainer Mouland, or Book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominate to apply for coachingDon't forget to join Tom The Trainer’s Tribe!Have the best day ever!

In this Live in the Tribe episode of the Tom the Trainer Fitness Over 40 Podcast, I tackle some of the most nuanced questions from my Facebook community, blending rehab strategy, real-world programming, and deep insights into what actually works long term.I kick things off with advice for training with degenerative sclerosis, offering practical core and mobility drills to build strength without risking your spine. From thoracic rotations to bird dogs and side planks, I lay out a safe and effective approach for anyone with back issues, and show how these same strategies boost lifting performance and injury prevention.The episode then shifts to rebuilding after a long layoff: how to structure your program, manage volume, and reignite fat loss when cutting calories isn’t enough. I explain why full-body workouts work best for recomposition and metabolic recovery, and how to scale your training from two to five days per week for optimal results. And also dive into training volume, how to prioritize legs, and why generic “bro splits” are the wrong move for most people returning to the gym.In the back half of the show, I answer a tough question about progressive overload, training to failure, and whether you ever really hit your “genetic potential.” From programming adjustments to the psychological signs of burnout, I share how to spot plateaus early and pivot strategically, whether that means less frequency, more intensity, or a total reset.If you're serious about long-term results and want to stop spinning your wheels, this episode is packed with raw insights, advanced coaching, and just enough sarcasm to keep it fun.And if you want to transform your body, message me the word "Coaching" on IG at Tomthetrainerfitness, Facebook at Tom Trainer Mouland, or Book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominate to apply for coachingDon't forget to join Tom The Trainer’s Tribe!Have the best day ever!

In this episode of the Tom the Trainer Fitness Over 40 Podcast, I welcome renowned coach, writer, and speaker Andrew Coates for a deep, unfiltered conversation on what really matters in the fitness industry, and in your own personal growth.We dive into everything from the evolution of fitness content (infographics, reels, and the rise of the “science-based” trend) to what separates coaches who chase online status from those who build real authority and deliver lasting results. Andrew opens up about the reality of fake followers, algorithm-driven content fatigue, and how so many creators focus more on clicks than impact. The conversation pulls back the curtain on what it takes to build a coaching business rooted in actual transformation rather than vanity metrics.We also dig into the deeper psychological challenges that hold people back, from clients stuck in cycles of self-sabotage to coaches paralyzed by perfectionism or fear of being judged online. We both reflect on how emotional narratives, limiting beliefs, and identity-based roadblocks show up in both fitness and entrepreneurship, and how becoming aware of these patterns is the first step toward breaking free.Andrew shares his own path from personal trainer to published writer for T Nation, Men’s Health, and EliteFTS, and offers insight into developing new skills, like writing and video, while managing time, energy, and the demands of a growing business.Along the way, he and I get honest about the trade-offs, the doubts, and the mindset shifts that helped them evolve personally and professionally.If you’re a coach, a serious fitness enthusiast, or someone striving to level up your life and career without losing your integrity, this conversation will hit hard, and give you plenty to reflect on.Tune in and make sure to follow Andrew on his socials!Instagram: https://www.instagram.com/andrewcoatesfitness/?hl=enFacebook: https://www.facebook.com/andrew.coates.58Andrew's Podcast: https://open.spotify.com/show/2xrSYK2TnWfgMdhhjNYPt2?si=2f627a8bfaf14899Have the best day ever!

In this jam-packed Live in the Tribe episode of the Tom the Trainer Fitness Over 40 Podcast, I dive into some of the most frequently misunderstood topics in training, including body recomposition, smart program adaptation, and why most people hit plateaus.I break down how to effectively lose fat and build muscle at the same time, what truly triggers “newbie gains,” and how even experienced lifters can recompose with the right approach to training, sleep, and nutrition.I also take on recovery head-on: when to skip a workout, how to adjust training intensity without sabotaging progress, and how to avoid burnout from stacking too many intense days. Whether you're running push/pull/legs, full-body, or high-intensity split programs, I explain how to tailor your approach based on your goals, experience level, and stress load.Beyond training, this episode gets into the weeds on:Almonds vs. peanuts for micronutrient supportHip stability vs. hip action for runnersTendon rehab and injury prevention through tolerable stimulusPre-run breakfast setups that actually keep you fueledRest periods, rep schemes, and how to pick the right approach for your goal, fat loss, hypertrophy, or bothWith plenty of laughs, smart-assery, and one very solid Arnold impression, I keep it real, keep it raw, and give you the coaching insights most programs leave out.Want to transform your body in the next 12 weeks? Book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominateJoin Tom The Trainer’s Tribe, and message me the word “coaching” on Instagram at Tomthetrainerfitness or Facebook at Tom Trainer Mouland!Have the best day ever!

In this solo episode of the Tom the Trainer Fitness Over 40 Podcast, I drop a no-fluff, high-impact roadmap to achieving success in fitness, business, and life. This isn't about hype or hustle, it's about clarity, consistency, and showing up like the person you want to become.I'll walk you through seven “secrets” that have helped me build a thriving coaching business, stay aligned with my goals, and stay accountable to myself and my son. I talk about the power of getting crystal clear on your goals, the importance of paying the price for what you want, and how vague commitments only erode your confidence over time.I also share my daily vision practice, how to use future-casting to stay motivated, and why you can’t expect others to understand or support your dreams, because they’re yours, not theirs. Whether you’re chasing fat loss, financial growth, or personal development, this episode gives you the real-world tools to build structure, set better goals, and take action, imperfectly but consistently.If you’re ready to stop talking about what you want and start actually building it, this episode is your wake-up call.Want to transform your body in the next 12 weeks? Book a Free Strategy Call 👉 https://tomthetrainerfitness.com/dominate Join Tom The Trainer’s Tribe, and message me the word “coaching” on Instagram at Tomthetrainerfitness or Facebook at Tom Trainer Mouland!Have the best day ever!

In this week’s episode of the Tom the Trainer Fitness Over 40 Podcast, I answer live questions from my free Facebook group and drop a ton of practical coaching advice for lifters over 30 who want smarter, more sustainable results.I dive into common fitness myths and give honest takes on:The truth about sweeteners and why they might actually help your fat loss goalsHow to build glutes that grow (including his favorite go-to glute exercise)Stomach vacuuming, transverse abdominis training, and why posture and mobility matter for core controlBicep biomechanics, carry angles, and how individual anatomy affects your curlsThe importance of training muscles through full contractions, not just mid-range, for size, strength, and joint healthHow to balance cardio and lifting without burning out, especially if you're training for an eventI also break down how to structure your training week based on your goals, intensity, and recovery, and why sometimes doing less can lead to better gains.If you’re ready to train smarter, ditch the dogma, and actually enjoy your progress, this episode is packed with real-world insights you can use immediately.Want to transform your body in the next 12 weeks? Join Tom The Trainer’s Tribe, and message me the word “coaching” on Instagram at Tomthetrainerfitness or Facebook at Tom Trainer Mouland!Have the best day ever!