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We share a new year mindset shift: stop chasing results and build systems that make progress unavoidable. We offer simple ways to start at the gym, reduce fear, and turn small habits into a lasting routine, with a nod to Atomic Habits for practical guidance.

• why goals often fail without systems
• how to design small, repeatable habits
• practical first steps for the gym
• using staff and simple plans for confidence
• leveraging AI to draft a basic routine
• making progress with low friction actions
• reframing outcomes as outputs of systems

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To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

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We riff on how YouTube became our most useful training partner and where it can lead you astray. From fixing a good-morning deadlift to building finger strength and dialing recovery, we share channels worth your time and the BS meter every masters athlete needs.

• using video to improve deadlift setup and bar path
• climbers’ methods for finger and tendon strength
• warm-up volume for longevity and pain control
• simple hydration and electrolyte habits
• spotting fake weights and risky advice
• tailoring popular programs to masters needs
• caffeine strategy without the crash
• building a personal system from curated channels

If you enjoyed this episode and you'd like to help support the podcast, please share it with others, post it on your social media, or leave a review
To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

Send us a text

Adriane Wilson joins us to show how daily mobility, honest intensity, and smart recovery keep a world-class thrower competitive as a masters athlete. We unpack her one-hour training template, nutrition resets, and the lessons she brings from coaching the Warrior Games.

• Adrian’s path from collegiate throws to Highland Games world titles
• Why twenty minutes of mobility anchors a one-hour session
• Simple warm-up primers that raise heart rate and pattern the lift
• Managing a “spicy” hip with blocks, variations and RPE
• Season planning for strength early, speed late
• Compression, massage, sleep and hydration as recovery pillars
• Food triggers, alcohol and honest macro tracking
• Underfueling risks for masters athletes
• Coaching adaptive athletes and seated throws at Warrior Games
• How to get involved with adaptive sport and resources

If you enjoyed this episode and you'd like to help support the podcast, please share with others, post it on your social media, or leave a review
To catch all the latest from us, you can follow us on Instagram at Masters Athlete Survival Guide

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!