Tom The Trainer's Fitness Over 40

HIT training! Is it right for you and what's it actually all about?Social media appears to be flooded with content on HIT training and I’ve had a lot of people ask me about it, whether it’s clients, friends, or followers.I’m going to break down the pros and cons to High Intensity Training, add some context and critical thinking to the subject, as well as give my own personal experience, so you can decide whether it’s a good approach for you!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 and refreshingly honest episode of the Tom the Trainer Fitness Over 40 Podcast, I sit down with IFBB Pro and transformation coach Jeff Later for a deeply needed conversation on what it really means to be a high-performing man in your 40s. While we both have built careers around physical fitness, this episode goes far beyond the gym to explore the emotional weight that many men silently carry, especially those juggling business, fatherhood, marriage, and the unspoken pressure to “have it all together.”Jeff and I open up about the emotional toll of always being the strong one, the stigma around seeking support, and why so many men crash silently under the weight of expectations. We discuss how therapy, journaling, vulnerability, and boundary-setting aren’t signs of weakness, but real tools for self-mastery and long-term growth. From the rise in male suicides to the burnout that happens when physical health is pursued without emotional care, this episode challenges the outdated definitions of masculinity and offers real pathways to healing, strength, and wholeness.If you’re a man in your 30s, 40s, or 50s who’s quietly carrying more than you’re sharing, or a partner trying to understand that weight better, this conversation offers the kind of honesty, reflection, and guidance most men never get to hear but desperately need.Tune in and follow Jeff on his socials!Instagram: https://www.instagram.com/jefflater/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 coachingHave the best day ever!

In this Live in the Tribe episode, I tackle how to balance cardio during a bulk, why most lifters struggle with chest development, and how to match tempo and exercise selection for better hypertrophy results. I share hard-earned lessons from my own aggressive bulk, why mobility is the missing link in chest training, and how inconsistent cardio can sabotage your muscle gain goals.You’ll also hear coaching insights on training splits, CNS adaptation, and how to know when it's time to switch phases or tweak your approach. Whether you're bulking, plateaued, or just tired of spinning your wheels, this episode delivers the real coaching no one else is giving you.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!

Can you really train less, eat more, and still get leaner?In this empowering episode of the Tom the Trainer Fitness Podcast, I sit down with women’s body recomposition coach Andreia Carvalho to unpack the myths that keep women stuck in the cycle of overtraining and under-eating.Andreia shares how she transformed her approach after years of extreme dieting, even winning a bikini competition, only to find more sustainable, effective results with a minimalist strategy.We dive into the power of building muscle, simplifying your routine, training with intensity (not frequency), and ditching fitness trends that don’t serve real life.Whether you’re a seasoned lifter or stuck in the "more is better" trap, this episode delivers real-talk strategies you can apply now.Tune in and make sure to follow Andreia on her socials!Instagram: https://www.instagram.com/andreiacarvalhofitnessFacebook: https://www.facebook.com/acarvalhofitnessHave the best day ever!

In this Live in the Tribe episode of the Tom the Trainer Fitness Over 40 Podcast, I answer questions directly from my free Facebook community, delivering deep coaching insights on everything from powerlifting mechanics and protein choices to mobility strategy and injury recovery. I kick things off with a technical deep dive into why the stretch reflex is often used in Olympic and powerlifting squats, but not in benching, explaining how joint structure, muscle function, and evolutionary movement patterns affect how we train and why.Next, I unpack why lean pork isn’t often seen in meal plans, diving into digestion, nutrient partitioning, and the historical bias baked into bodybuilding culture. I explain how foods like pork can fit into flexible meal planning for general population clients, even if they're not always “optimal” from a physique competitor’s perspective. From there, the conversation shifts to mobility, what it actually is, why it's different from flexibility, and how it plays a crucial role in both performance and muscle growth. I share my own experiences with mobility training, how it’s baked into my coaching programs, and how using movements like roundhouse kicks and deep stretch finishers can improve both training output and joint health.I also break down my take on training with hernias, offering advice on isolations, pre-fatiguing, and using single-leg exercises as safer hypertrophy tools, all while emphasizing that medical advice comes first. The episode finishes with a detailed explanation of how to rehab hamstring tendinopathy, covering exercise progression, load tolerance, and how to reintroduce cardio methods like the elliptical, treadmill, and cross-trainer safely and effectively.Whether you're managing joint pain, trying to eat smarter, or just want to feel and move better in your 40s and beyond, this episode is a masterclass in applied fitness coaching.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 sit down with longtime friend and elite coach Pat Woodcock for a deep, experience-driven conversation on how training needs to evolve as men hit their 40s. Pat shares his journey from pro football in the NFL and CFL to coaching championship teams and eventually pivoting to training busy, high-performing men online. With decades of experience both on the field and in the gym, Pat brings a unique perspective to the conversation, one that blends high-level athletic performance with practical, real-world coaching.Together, Pat and I explore how training intensity, joint health, recovery, and stress management need to adapt as men age. We talk about why full-body training is the most effective foundation for most guys over 40, how to avoid burnout while still pushing hard, and why consistency beats perfection every time. We also discuss deload strategies, programming around life’s seasons, and how to keep workouts effective without becoming a second source of stress.The conversation also touches on the mental and emotional impact of training. From managing guilt over missed workouts to the psychological shift that happens when men begin training for longevity, energy, and life performance, not just aesthetics, this episode is packed with wisdom and actionable takeaways.Pat also pulls back the curtain on how he builds programs for his clients using progression, auto-regulation, and smart variations that keep results coming without breaking down the body.If you're a man in your 30s, 40s, or 50s who wants to train hard, feel strong, and show up fully for your family, career, and life, this one’s for you.Don't forget to follow Pat on his socials!Instagram: https://www.instagram.com/elitecoach/Facebook: https://www.facebook.com/pat.woodcock16LinkedIn: https://www.linkedin.com/in/patwoodcock/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 coachingHave the best day ever!

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!