"Send us a text and let us know how we're doing"

Getting older isn't the problem. Giving up is.

In this hard-hitting episode of Old Man On The Mat, Tony Jones sits down with Tonya Starman to talk about fitness, nutrition, supplements, mindset, motivation, portion control, and taking responsibility for your health at any age.

This isn't about chasing quick fixes or waiting for Monday.

It's about showing up, making better choices, staying consistent, and refusing to let age become an excuse.

If you're over 40, over 50, or simply ready to take your health seriously, this conversation is for you.

THE FULL EPISODE IS LIVE NOW!

WATCH NOW on YouTube LISTEN NOW on Spotify, Apple Podcasts, iTunes & wherever you get your podcasts. LIKE. FOLLOW. SUBSCRIBE. SHARE.

Welcome to Old Man On The Mat—where getting older doesn't mean getting softer.

#OldManOnTheMat #FitnessOver40 #FitnessMotivation #Nutrition #Mindset #HealthyAging #FitnessJourney #GetFit #HealthAndFitness #Longevity #WorkoutMotivation #Over40Fitness #Over50Fitness #JackedAtAnyAge #Podcast

Chapters

00:00 Introduction and Tonya’s background
03:58 Myth busting: diet, supplements, and biohacking
1338:52:45 The role of genetics and personalized testing
2008:19:27 Hormone therapy and its effects
2663:52:49 Sound healing and frequency therapy
3330:32:49 Mindset, affirmations, and aging gracefully
3961:06:11 Practical tips for injury prevention and mobility
46638:52:54 Final thoughts and advice for listeners
60833:19:36 Making Time for Fitness and Prioritizing Self-Care
61916:39:36 The Role of Portion Control in Weight Management
63527:46:16 Overcoming Overthinking in Health Decisions
65694:26:16 Cutting Out Sugar and Simplifying Nutrition
67138:52:56 Portion Size Tips Using Hands and Visual Cues
70027:46:16 Building a Sustainable Nutrition Routine
73861:06:22 Surprising Insights on Maintaining Physique at 50
75083:19:42 Weight Loss Journey and Managing Baby Fat
80083:19:44 Partner Support and Relationship Dynamics in Fitness
83472:13:04 Motivation, Social Media, and Staying Inspired
87833:19:44 Bodybuilding Goals and Future Plans
89305:33:04 The Dedication Required for Competition
91388:53:04 Daily Routine and Long-Term Fitness Strategies
100444:26:31 Colonic Practices and Gut Health
102083:19:51 Experience and Safety of Colonic Procedures
104111:06:31 Post-Colonic Nutrition and Gut Replenishment
107749:59:52 Sharing Knowledge and Inspiring Others
109027:46:32 The Power of Small Wins and Consistency
112305:33:12 Overcoming Motivation Challenges
115388:53:14 Creating a Home Workout Environment
117916:39:58 Connecting with Tonya on Instagram

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"Send us a text and let us know how we're doing"

Can Brazilian Jiu-Jitsu do more than teach self-defense?

In this powerful episode of Old Man On The Mat, Tony Jones sits down with Steve Hordinski, founder of Forge of Unity, to discuss how martial arts, military discipline, and mindset helped him overcome adversity and dedicate his life to supporting other men.

Steve shares his journey from military service to becoming a successful Jiu-Jitsu instructor, entrepreneur, and leader focused on men's mental health, resilience, and personal growth.

In this episode:

🥋 How Jiu-Jitsu became a turning point in Steve's life
💪 Building resilience through martial arts
🤝 Why brotherhood and community matter for men's mental health
🧠 The role of mindset, manifestation, and purpose in achieving success
⚔️ Leadership lessons from the military and the mats
🔥 Creating Forge of Unity to help men become stronger together

Whether you're a martial artist, veteran, entrepreneur, or simply looking for inspiration to overcome life's challenges, this conversation delivers practical wisdom and powerful perspective.

🚨 The FULL episode is LIVE NOW!

🎥 Watch on YouTube
🎧 Listen on Spotify, Apple Podcasts, iTunes, and wherever you get your podcasts.

👍 If this episode inspired you, Like, Subscribe, and turn on notifications so you never miss future conversations with leaders, martial artists, veterans, and changemakers.

What lesson from Steve's story resonated with you most? Drop a comment below—we'd love to hear your thoughts.

#OldManOnTheMat #SteveHordinski #JiuJitsu #BrazilianJiuJitsu #MensMentalHealth #Brotherhood #ForgeOfUnity #MartialArts #Veteran #Mindset #PersonalDevelopment #Leadership #Resilience #SelfDefense #MentalHealth #Motivation #Podcast #YouTubePodcast #BJJ #MartialArtsPodcast

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"Send us a text and let us know how we're doing"

Want to grow your martial arts school without working longer hours?

In this episode of Old Man On The Mat, Tony Jones sits down with Michael Spyrou to discuss how AI, automation, and proven business systems are transforming the way martial arts schools attract students, improve retention, and build thriving communities.

If you're a Brazilian Jiu-Jitsu instructor, karate school owner, taekwondo coach, MMA gym owner, or martial arts entrepreneur, this episode is packed with practical advice you can implement immediately.

Inside this episode:

🥋 How AI is changing martial arts marketing
📈 Lead generation systems that convert prospects into students
🤖 Automation strategies that save time and improve communication
👥 Building a community students never want to leave
💼 Business systems that help scale your academy sustainably
🔥 The importance of relationships, culture, and leadership

Whether you're opening your first academy or looking to take your existing school to the next level, this conversation delivers real-world insights from someone helping martial arts businesses grow every day.

🚨 The FULL episode is LIVE NOW!

🎥 Watch now on YouTube!

🎧 You can also listen on Spotify, Apple Podcasts, and wherever you get your podcasts.

👍 If you enjoyed this episode, Like, Subscribe, and turn on notifications so you never miss future interviews with world-class martial artists, coaches, entrepreneurs, and leaders.

What's the biggest challenge you're facing in growing your martial arts school? Let us know in the comments!

#OldManOnTheMat #MichaelSpyrou #MartialArtsBusiness #MartialArtsMarketing #AI #Automation #LeadGeneration #BusinessSystems #JiuJitsu #BrazilianJiuJitsu #Karate #Taekwondo #MMA #GymOwner #SchoolOwner #SmallBusiness #Entrepreneur #Marketing #Podcast #YouTubePodcast

Support the show

Support Our Podcast:

https://www.buymeacoffee.com/oldmanonthemat

Like and comment on our social media below:

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Thank you for listening!