Man of God. Husband, Father, Grandfather. Bringing myself back to the guy my wife married! Discipline today, Strength tomorrow. John 16:33 💪
Knoxville, Tennessee
Joined July 2011
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Just when you thought the WNBA could not get any lower. They shouldve shut the game down.
Just when you thought you couldnt dislike @WNBA more, absolute unwatchable trash by trash people
This is so good. Well done Vinnie
RAISE YOUR STANDARDS! Excellence Starts at Home. 🔥💪🙏
Excellence isn’t what you do when people are watching. It’s what you do when NO ONE is watching.
Andy Frisella understands this. And it’s exactly how I’m raising my children and how I believe we should build our families, our teams, and our businesses.
In our home, we have STANDARDS.
My children help set the table. They clean up. They read every day. They exercise every day. And when we see trash on a hike, we pick it up.
Why? Because we LEAVE THINGS BETTER THAN WE FOUND THEM.
These aren’t just rules. They’re the foundation of our family culture.
And the same principle applies to leadership.
When you raise your standards, you raise everyone around you. Your family. Your team. Your entire environment.
📖 Colossians 3:23 (KJV)
“And whatsoever ye do, do it heartily, as to the Lord, and not unto men;”
Excellence isn’t about impressing people. It’s about honoring God through the way we live.
🔥 RELENTLESS POSITIVITY.
🔥 UNCOMPROMISING STANDARDS.
🔥 UNLIMITED POTENTIAL.
Raise your standards. Raise your family. Raise everyone around you.
👇 COMMENT “STANDARDS” if you’re committed to leading by example!
#RaiseYourStandards #Leadership #Fatherhood #ChristianMen #RelentlessPositivity #FaithAndFamily #Excellence #MensLeadership #LeadByExample #AndyFrisella
AT 67, LIFE JUST HANDED ME A NEW CHAPTER. AND I'M NOT DONE WRITING MY STORY. 💪🙏
Between recovering from double hernia surgery and officially retiring for the SECOND time 😂, life has slowed down quite a bit lately.
And I'll admit, slowing down isn't something I'm particularly good at.
Had my follow-up with the surgeon, and everything looks great! If I behave myself, I should be cleared to start lifting again in 4 weeks. If I do something stupid, make that 6. 😆😜
My wife is probably hoping I finally learned my lesson!
For now, it's light Zone 2 incline treadmill work and doing my best to keep my nutrition on track.
And that last part has been harder than I expected.
It's amazing how much easier it is to stay disciplined with your diet when you're training regularly. Sitting around recovering presents a whole different challenge.
But here's what I'm realizing...
Progress isn't always measured by how much weight you lift, how many reps you complete, or what the scale says.
Sometimes progress is learning patience, respecting recovery, and preparing yourself for what's next.
And speaking of what's next...
Retirement means I finally have something I've wanted more of for years.
TIME.
Time to train without rushing.
Time to prioritize sleep and recovery.
Time to dial in my nutrition.
Time to explore longevity and healthspan.
And most importantly, more time for my faith and family.
1 Corinthians 9:24 reminds us:
"Run in such a way as to get the prize."
I've been thinking about that verse quite a bit lately.
At 67, I'm not racing against anyone else. I'm running my own race, trying to become a little better each day and make the most of whatever time God gives me.
I started this journey wanting to transform my body.
Somewhere along the way, it started transforming how I want to live the rest of my life.
I'm looking forward to getting back under some resistance, rebuilding what I've lost, and seeing what this next chapter brings.
Until then, patience, discipline, gratitude, and a whole lot of prayer.
Retired from work. NOT retired from becoming better. 💪🙏
👇 For those of you who've retired or are getting close, did having more time make staying healthy easier—or did you find new challenges?
#EnjoyTheGrind #FitnessOver60 #Healthspan #FaithAndFitness #Longevity
10 Days Post-Surgery — Still Moving Forward! 💪
Well, I'm 10 days out from double hernia surgery, and I have to say, those first three days were a bear! 😂
But things are going pretty well now. I'm moving around without much trouble, feeling good, and of course, still a little sore.
The biggest challenge right now is the 10-pound lifting restriction. You really don't realize how little 10 pounds is until you're told you can't lift anything heavier!
Luckily, I'm married to a pretty amazing gal who takes great care of me. Although I'm sure she's about ready for me to get back to doing things for myself. 🤪
I've also made another pretty big life decision.
I've decided to leave my 40-hour-a-week job and pursue a new business opportunity.
At 67, I figure I've still got at least one more good idea in me that I can turn into something successful. LOL.
I've been self-employed most of my life, and apparently, I'm just not wired to sit still. I enjoy building things, solving problems, and creating something from nothing. So here we go again!
On the fitness side, I'm absolutely itching to get back into my workout routine.
Especially now that I won't have four days a week where I have to be somewhere else. I'll have a lot more flexibility to train, recover, and focus on my health.
I'm already working on a new training routine for when I'm cleared to start lifting again.
I typically like to change up my exercises every 16 weeks or so. Same overall goals, just different movements, angles, and challenges. Give those muscles something new to think about!
Of course, this time I'll have to ease back into things. I learned the hard way that resistance bands can do a little more damage than I gave them credit for. 😂
The goals haven't changed.
Lose the remaining body fat. Rebuild lean muscle. Get stronger. Stay healthy. And keep learning what my body is capable of.
I'm 67, and I'm still driven to become the best version of myself with the time I have left.
I don't look at getting older as a reason to slow down or stop setting goals. If anything, it's made me more aware of how valuable my time really is.
And through all of this, I thank God every day for my health, my family, and especially my wife, who's been putting up with me since we were kids.
Life is pretty damn good.
Ten days down. A little more healing to do. A new business to build. And a whole lot of work still ahead.
Still learning. Still building. Still becoming.
Easy things to keep in mind to start the routine. Start today! 💪👊
20 things to do in October and carry it forward for better health
1.Walk 8–10K steps every day.
2. Strength train at least 3x a week.
3. Eat protein with every meal.
4. Add vegetables to your plate daily.
5. Drink more water, less liquid calories.
6.Sleep 7–9 hours consistently.
7. Get morning sunlight every day.
8. Cut back on ultra-processed foods.
9.Stop skipping meals just to “save calories.”
10. Eat slowly and mindfully.
11. Make fruit a daily habit.
12. Get your fibre from whole foods.
13.Take a 10-minute walk after meals.
14. Limit alcohol and sugary drinks.
15. Stretch or move between long sitting periods.
16. Stop chasing extreme diets.
17.Track your habits, not just your weight.
18. Schedule your health check-ups.
19. Protect your mental health and rest without guilt.
20. Build habits in October that you’ll still be doing next October.
Todd Thomas retweeted
Minnesota just ranked number one in a category no state wants to have.
The number one state in the country for suspected health care fraud on a per-capita basis.
Peggy Flanagan was right there every step of the way. She had a seat at the table while billions of taxpayer dollars were stolen.
Peggy does not deserve a promotion to the U.S. Senate.
On November 3, we can give Minnesota a fresh start.
Well, today is surgery day.
Double hernia repair.
Not exactly how I planned this little fitness journey at 67, but apparently I needed another lesson in patience. 😂
The last several months have been about rebuilding myself—losing fat, rebuilding muscle, getting my bloodwork in a better place, cleaning up my nutrition, and figuring out what actually works for me.
Then I managed to earn myself a double hernia.
So today isn't a setback.
It's part of the process.
My plan after surgery is pretty simple: recover correctly and don't do anything stupid.
For the first part of recovery, walking will be my workout. Protein stays high. Hydration and electrolytes stay high. Nutrition stays controlled. TRT and the parts of my protocol that my medical team clears stay consistent.
I'm not going to panic about losing a little strength or muscle while I'm recovering. Muscle memory is real, and I've worked too hard building the foundation to screw up the repair because my ego tells me I need to get back under resistance bands two weeks too early.
When I'm cleared, I'll start rebuilding in stages.
Walking → easy Zone 2 → light resistance bands → normal training → progressive overload.
No jumping straight back to where I left off.
The first few workouts will probably feel ridiculously easy—and that's exactly how they're supposed to feel.
I'll rebuild volume first, then resistance, and finally intensity. I'm going to pay a lot more attention to breathing and bracing instead of trying to prove how much resistance I can move.
My goal hasn't changed.
I'm 67.
I'm still chasing 12–15% body fat.
I'm still rebuilding lean muscle.
I'm still trying to become stronger, healthier, and more capable than I was a year ago.
And I'm still trying to give my wife of 48 years the body she married instead of the one she's been settling for. 😂
Today we fix the hardware.
Then we get back to work.
KEEP BECOMING.
Todd
Good advise. Your kids and wife deserve the best version of you.
I’m a 46-year-old dad who wakes up at o-dark-thirty every day to train.
As a dad, it’s your responsibility to take care of yourself.
You’re tired. Stressed. Busy with work. Your kids had you up all night.
So what?
Those aren’t excuses to let yourself become overweight and unhealthy. You’re always going to be tired. You’re always going to be busy.
Make the time.
Train in the morning while they sleep or after you put them to bed.
Stop letting your excuses win.
Your kids deserve a dad who takes care of himself and leads by example. 🤘
Amazing story and post by @AlphaFierceDad Well done good and faithful servant
Something hit me recently while reflecting on my life. I became a Christian later in life, at 36. I always believed in God, but I never really understood what people meant when they said they “gave their life to Jesus.”
The irony is, I had already given my life away to everyone else. I tried to do everything right. I gave everything I had to the people around me until eventually there was nothing left. I was completely defeated, drained, broken, and felt like I had nothing left to offer anyone. Not even my kids.
I was raising four kids alone, no real friends, no help from family, it was just us 5, and no end in sight. Then one evening, kids asleep, in my bathtub contemplating what to do with my life, I said, “Well God, I guess there’s nothing left to do but accept Jesus as my Lord and Savior. That’s what I’m supposed to do, right?” I surrendered from a completed defeated position. Not because I had figured everything out, but because I had finally run out of myself.
And then things started happening. A week later there was a knock at my door that eventually led me to church. Through that church I met my wife. (This all happened within a month or so) We were married six months later. Seven years and three kids later together raising all 7 together, I can look back and see just how much changed when my stubborn self finally stopped trying to do everything on my own. I used to pride myself on being a lone wolf. Now I see the importance of the pack. Belonging to something bigger than just me.
But here’s what really hit me recently: I never stopped giving. I still give my time away. I still carry other people’s burdens. (I'm a counselor) I still pour myself into my family and into helping people. The very things that used to completely drain me are still part of my life. Nothing changed.
Except I don’t feel empty anymore. I don't feel exhausted and drained.
It’s like I spent the first part of my life as a phone running on its own battery. I kept giving away power until I eventually hit 1% and was about to shut off. That’s when I finally plugged in. Yes, all the way down to 1%, I'm stubborn.
And I never unplugged.
I’m still pouring out, but I’m not trying to power everything from my own finite battery anymore. I’m connected to an infinite source.
I didn’t need to stop giving myself away. I needed to stop believing I was the source.
So True @bowtiedmeathead has a valid point. I make bad food, and other, choices after a few drinks. Stopping drinking beer was the first smart decision I made in my health journey. Enjoy the grind 💪👊
This might piss some people off but I’ll say it anyway.
I think a lot of people lie to themselves about how much they drink.
“I barely drink anymore.”
I used to say the same thing.
But “barely” can still mean a few drinks Friday night, drinks at dinner Saturday…maybe a couple more watching football.
I barely drink at all now and one thing I’ve noticed is how much easier it is to stay lean.
It’s not just the calories from the alcohol.
When I drink…I eat more shit I normally wouldn’t eat. I sleep worse. I’m more tired the next day. I move less. My workout usually sucks.
It definitely has a ripple effect….
You can be completely dialed in Monday through Thursday and undo a decent amount of that work over the weekend without realizing it.
I’m not anti-alcohol. Have a drink. Enjoy yourself….
But if you’re struggling to get lean and still getting after it every weekend, that might be one of the first places I’d look.
Just because you were disciplined all week…it doesn't mean that somehow the weekend doesn't count.
#truth So true, so true. Should be common sense. 💪💪 Enjoy the grind
Jake shares his HGH experience here. Actual data, not bro science. Good stuff.
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Todd Thomas retweeted
Yes!!!
Here’s why I am voting Red in MN
• I am voting Red to remove the somali flag and reinstate our original State Flag of MN.
• I am voting Red to increase our Police forces throughout MN.
• I am voting Red to ensure all LEO’s and ICE have full funding and full support in MN.
• I am voting Red to repeal the State and City ‘Sanctuary’ labels of MN.
• I am voting Red to eliminate ALL wokeness and DEI BS from our schools, gov’t buildings, and ALL businesses throughout MN.
• I am voting Red to eliminate biological boys from our girls sports, locker rooms, and bathrooms throughout MN.
• I am voting Red to remove Walz, Klobuchar, Ellison, Frey, Simon, and ALL the bureaucratic liberal lunatics from MN.
• I am voting Red to eliminate ridiculous new gun laws that go against our 2nd Amendment rights in MN.
• I am voting Red to eliminate SSI taxes for everyone in MN.
• I am voting Red to increase education scores to a level of pride, and not humiliation in MN.
• I am voting Red to decrease the overwhelmingly large State and Sales tax in MN.
• I am voting Red to decrease the huge gas taxes imposed by Democrat governance in MN.
• I am voting Red to make drug testing for all those receiving Welfare a law in MN.
• I am voting Red for intense deregulation in small business, farming, and mining operations within MN.
• I am voting Red to end the habitual criminal element in ALL cities within MN.
• I am voting Red to enforce the three-strike rule in MN.
• I am voting Red to finally deport ALL illegal immigrants throughout MN.
• I am voting Red to end No Bail & Pre Trial Releases throughout MN.
• I am voting Red to allow free access to ALL LEO’s and ICE agents in the removal of violent and illegal immigrants throughout MN.
• I am voting Red to enforce the Save America Act in MN.
• I am voting Red to end mail in voting except under certain circumstances in MN.
• I am voting Red to eliminate Welfare for ALL those that refuse any work in MN.
• I am voting Red to end ALL abortions in MN.
• I am voting Red to end any and all illegal immigration grants and subsidies in MN.
• I am voting Red to support job creation and American manufacturing in MN.
• I am voting Red to protect free-market capitalism in MN.
• I am voting Red to ensure Religious Freedom for All in MN.
• I am voting Red to ensure NO SHARIA LAW anywhere in ALL of MN.
And finally:
• I am voting Red to make Minnesota Nice again for our grandchildren and their children's children!
There are many more reasons to vote Red in MN, and you all know them. Let us just make sure we ALL vote!
10 DAYS UNTIL SURGERY.
I’m already watching my muscle-mass number start to creep down.
Not going to lie—I don’t like seeing it.
But the fat loss is still moving. Reta, nutrition and light cardio are doing their job while heavy training is on hold.
And I keep reminding myself:
I’m not starting over after surgery.
The muscle I’ve built isn’t simply erased. Once I’m cleared to train again, muscle memory should make rebuilding easier than building it the first time.
So right now, the mission is simple:
🥩 200g protein every day
🚶 30–60 min light Zone 2 cardio
💧 100+ oz water + electrolytes
📉 Keep Reta going and stay focused on fat loss
💪 Keep TRT consistent and preserve what muscle I can
📝 Plan the next phase so I’m ready when I'm cleared to train
No hero workouts. No trying to sneak in one last heavy session.
The work right now is patience, consistency and preparation.
This isn't the part of the journey I planned—but it's still part of the journey.
And above everything else:
Pray daily.
Because through all of this, I am truly blessed and grateful.
Surgery → Recovery → Rebuild.
The comeback is already being planned. 🙏💪
#EnjoyTheGrind #FitnessOver60 #Recovery #ResistanceTraining #Peptides
A little update on the to → the journey…
Right now I’m in what I’d call semi-downtime while I wait for double hernia surgery.
And my wife is definitely NOT thrilled that I’m still working out. 😂 She’d probably prefer I sit down and behave myself until surgery.
But I’m learning that “keep going” doesn’t always mean “keep pushing harder.”
Heavy back and leg work is out for now. I’m working around the hernia with upper-body movements I can do without aggravating it, keeping the loads reasonable and NOT taking sets to failure.
Surprisingly, being forced to slow down has taught me something.
I’m paying more attention to every rep.
Better technique.
Better control.
Watching my rep count.
Feeling the muscle instead of just moving resistance.
And learning when to STOP a set rather than squeezing out another rep just because I can.
I can still get my cardio in and do some resistance training. I just have to leave my ego out of it.
At 67, maybe that’s another part of this journey:
Learning the difference between training hard and training smart.
The goal right now isn’t setting PRs.
It’s getting to surgery without making things worse, recovering properly, and coming back ready to build again.
Sometimes progress means pushing.
Sometimes progress means having the discipline to hold back.
Still training. Still learning. Still moving forward. 💪
Anyone else ever have an injury force you to completely rethink how you train?
#EnjoyTheGrind #FitnessOver60 #ResistanceTraining #Recovery
I STARTED THIS AT 67. 💪
🔥 MARCH: 33% BODY FAT
🔥 TODAY: 22.6% BODY FAT
📉 DOWN 10.4 PERCENTAGE POINTS
And I’m nowhere near finished.
It hasn’t been a smooth ride. There have been aches, pains, setbacks—and even a double hernia from lifting that forced me to slow down and rethink how I train.
Was it worth it?
EVERY BIT OF IT.
Resistance training. Diet dialed in. Sleep and recovery becoming a priority. Learning my body. And some biohacking along the way.
At 67, I feel stronger, healthier and better than I have in years.
I’m not trying to turn back the clock.
I’m trying to make the most of the time still on it.
Still learning. Still pushing. Still grinding.
33% → 22.6% → NOT DONE.
If you’re waiting for the perfect time to start, stop waiting.
Your age isn’t your excuse. It’s your reason.
Start where you are. Use what you have. Do what you can today—and then show up again tomorrow.
Six months from now, you can have six months of progress… or six more months of excuses.
Your move. 💪🔥
👇 What are YOU working toward right now? Drop your age + your goal in the comments. Let’s see who’s putting in the work.
#Peptides #EnjoyTheGrind #FitnessOver60 #ResistanceTraining #Longevity
Good advice from @BiohackerJake
Read on 💪
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