My name is David Williams, and I am the owner of Thanks for visiting my site!  It is my privilege to have you here. I hope you find some value to help you achieve your fitness and wellness goals, and to do so without injury along the way.

My site is geared for the middle-aged audience who are super busy with a job or career, but yet still want to look their best on a very tight schedule. We focus on the 3 pillars of being the best you at any age: Fitness, Nutrition, Wellness.

And yes, this is totally doable with some focus, discipline, and solid dose of motivation.

The aim here is not to build the overbuilt, musclehead look, but rather a lean, muscular build.  Most agree that the lean, muscular look, like Brad Pitt or MMA great Georges St. Pierre, is the most aesthetically pleasing build.  And more importantly, it is totally achievable on a tight schedule when you don’t have 2 hours a day to spend in the gym.

My Story

A Lean Life

Fitness was always a priority for me as a “young buck.”  I graduated from West Point in 1990, where I was in the top 5% of my class for physical fitness.  You can see the photo to the right where I proudly wore my “Gold Fitness Star” on my PT shorts representing the Top 5% in physical fitness.

During this time, I performed in the top 1% on the Army Physical Fitness Test (APFT), which consisted of push-ups, sit-ups, and a 2-mile run.  I could do over 110 push-ups in 2 minutes, over 110 sit-ups in 2 minutes, and run the 2 mile run in under 11 minutes. I tell you all of this not to boast, but to set the table for where I am going with this. The APFT at West Point is the same as it is in the regular Army – taken twice a year.

Ranger School Fitness Training

In the Army after West Point I was an Infantry platoon leader, and also an Airborne Ranger.  The photo below was taken on August 13, 1991 – Ranger School graduation day in front of this timeless stone sign on the hallowed grounds at Ft. Benning, Georgia.

I lost a full 40 pounds in Ranger School and graduated at 135 pounds…skin and bones, but happy to be done!  It was one of my proudest days, and I was so humbled and grateful to finish the grueling 12-week course and share this day with my parents.

Workout routines and physical fitness were a way of life during this time in my 20’s, and I remained in the top 1% on the APFT during my 5 years in the Army.  We did PT (physical training) six days a week, along with some pretty hardcore infantry training the rest of the time.  Great times!

Life Changes

I left the Army after 5 years, and got into the routine that most of us eventually do…work, career, family, and very busy schedules.  And like so many, my priorities changed, and workouts and physical fitness went from the top of the list to somewhere close to the bottom.  After 10 years of this, it showed in every possible way.

I was 60+ pounds overweight, had high blood pressure, was on a terrible diet, had a poor complexion, was consistently getting injured, and rather pathetic in every physical way.

Fighting Back to Fitness

When I turned 40, I looked in the mirror and wondered where the other guy had disappeared to in the last decade.  I made a commitment to myself that I was going to find this other guy once again, and it was going to start then and there.

I knew all of the workout routines to build lean muscle for every muscle group, develop great cardio, and stretch my muscles for good health, but my challenge was to adapt this knowledge to be performed in 30 minute workouts.  This site is the result of that effort.  If you follow these workouts, you will…

  • Build lean muscle (maybe more than you ever have)
  • Increase your strength in every muscle group
  • Increase your bone strength (really important in middle age)
  • Improve your cardio
  • Greatly improve your physique
  • Improve your health and wellness

 Avoiding Injury

Another challenge I faced as I re-entered fitness in my 40’s was the very hard lesson that my body was much more susceptible to injury than it was in my 20’s.  I suffered so many injuries working out in that first year on my re-boot:

  • Elbow tendonitis
  • Neck strains
  • Wrist injuries
  • Lower back strains (twice)
  • Calf strains
  • Ankle problems from cardio
  • Bicep strain on my left bicep

I never had a single injury from working out in my 20’s, so this was quite a shock to suffer so many continuous injuries and strains month after month during that first year.  It was such a wake-up call to realize that my body had changed so much, and that my workouts had to be changed accordingly.

Stretching and warm-up were now absolutely paramount, and I will walk you through this process on each page of this site where relevant.

I hope to impart some of these lessons so that you might avoid some of these painful injuries that can be so debilitating, and really set you back on your fitness journey.

I wish you the best of luck that you will achieve the fitness, nutrition, and wellness goals that make you happy, and also build a lean, muscular, and healthy body that will improve the wellness of each and every day.

Take Care, and God Bless!

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