With over 30 years of experience as a firefighter, I’ve had the privilege—and the challenge—of serving tens of thousands of people in moments of crisis including, medical distress. These encounters have given me a unique perspective on the state of health and wellness in our society. A vast majority of the calls I’ve responded to were tied to preventable health issues, often stemming from a lack of self-care or neglect of one’s physical and mental well-being.

A fit, active person jogging at sunrise, promoting physical and mental health and wellness.

Through these experiences, I came to an important realization: I couldn’t imagine being in the same position as so many of the individuals I helped—struggling against illness or preventable conditions.

That realization sparked something within me…

Witnessing the consequences of poor health, day after day, this inspired me to take a proactive approach to my own well-being. It became clear that fitness and self-care weren’t just about vanity or performance; they were essential for resilience, longevity, and quality of life.

This mindset has guided me throughout my life and career. While I recognize that not everyone has the same opportunities or access to resources, I believe that prioritizing our health—however we can—pays dividends in the long run. My journey isn’t about perfection, but about consistency and the understanding that taking care of ourselves today shapes the way we face tomorrow.

So, what does this mindset specifically entail?

Morning routine with meditation and hydration, boosting overall well-being and self-care.

Morning Rituals: Setting Up Your Day for Success

Establishing a solid morning routine is essential for starting my day with purpose and focus. Waking up early gives me the time and space to reflect on the day ahead, organize my thoughts, and create a plan of action that helps me maintain momentum throughout the day. I make a conscious effort to avoid social media, text messages, and emails until after 9 a.m. This small boundary allows my mind and body to reconnect without the immediate demands of a fast-paced world.

One of the most important—and often most challenging—parts of my morning is tackling the biggest task of the day. Willpower is strongest in the morning, making it the ideal time to face what might otherwise be avoided. Taking on that task first not only builds momentum but also makes the rest of the day feel more manageable. For me, this sometimes means hitting the trails for a long endurance run as early as 5 a.m. Knowing my willpower is at its peak, I can welcome the challenge with greater focus and determination. Afterward, the rest of my day often feels easier—the hardest part is already behind me

Nutrition: Fueling Your Body for Performance

Given my fast-paced lifestyle, convenience plays a key role in my nutrition. My go-to is AG1, a powdered blend of essential vitamins and minerals that acts as a quick, efficient way to fuel my day—sometimes serving as a breakfast replacement. Staying hydrated is also crucial, especially in the morning when your body is most dehydrated after hours of sleep.

Planning meals and snacks ahead of time helps me avoid less healthy options when I’m on the go. Simple, nutrient-dense foods like mixed nuts, fruits, and vegetables are easy to pack and help maintain energy levels throughout the day. I also start my morning with mushroom tea, waiting until around 10 a.m. before having my first coffee. This timing prevents the energy crash that can come from consuming caffeine too soon after waking—similar to starting a marathon with a sprint and hitting a wall halfway through. I make sure to drink at the minimum half of a litre to a full litre of water before any caffeine intake.

Strength Training: The Foundation of Longevity

Without strength training, I wouldn’t be where I am today. Regardless of what trends are popular, building and maintaining muscle should be your go to. They are essential for long-term health and performance, especially as we age. The average man begins losing muscle mass in his 30s—around 5% per decade, according to Harvard Health. Over time, this loss can increase the risk of injury and limit physical abilities that once came easily.

Mindset and Consistency: Keys to Long-Term Success

Mindset and consistency go hand in hand. No matter what challenges the day brings, maintaining consistency with my routine is essential. While it might feel overwhelming at first, the key is to start small—commit to one workout, walk, or run each week. Over time, this commitment becomes a habit, and as that habit becomes second nature, you can gradually add more beneficial actions.

Consistency is like a wheel rolling down a hill—the longer it goes, the more momentum it builds, making it easier to stay on track. That said, I’m far from perfect. I skip workouts, indulge in pizza, and have days when I fall short of my goals. The key is not to dwell on those moments but to focus on the progress made. If I’ve accomplished 80% of what I set out to do, that’s a win. Life is all about balance and the 80-20 rule is a simple trick to prevent anyone from crashing out.

Small Choices, Big Impact

I’m not an expert or a doctor—though I once considered that path until I realized it required better grades than I had! But after decades as a firefighter, I’ve witnessed firsthand the long-term effects of poor lifestyle choices. Time and time again, I’ve seen people in pain—not simply because they were aging, but because of years of neglecting their health. It’s a sobering reminder that aging itself isn’t the problem—it’s the choices we make along the way.

It may sound cliché, but it’s true—prioritizing health and wellness improves well-being, prevents health issues, and leads to a better life.

-A.G.

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Health and Wellness: Preventable Health Issues, Well-Being & Aging Strong Over 50

Morning Rituals: Setting Up Your Day for Success

Nutrition: Fueling Your Body for Performance

Strength Training: The Foundation of Longevity

Mindset and Consistency: Keys to Long-Term Success

Small Choices, Big Impact

It may sound cliché, but it’s true—prioritizing health and wellness improves well-being, prevents health issues, and leads to a better life.

Leave a ReplyCancel Reply

Explore More Posts

Health and Wellness: Preventable Health Issues, Well-Being & Aging Strong Over 50

The Resilient 50: My New Firefighter-Tested Strategies for Strength, Endurance, and Thriving at Any Age

TheEvo_Admin

The Resilient 50: My New Firefighter-Tested Strategies for Strength, Endurance, and Thriving at Any Age

Health and Wellness: Preventable Health Issues, Well-Being & Aging Strong Over 50

Leave a ReplyCancel Reply

Morning Rituals: Setting Up Your Day for Success

Nutrition: Fueling Your Body for Performance

Strength Training: The Foundation of Longevity

Mindset and Consistency: Keys to Long-Term Success

Small Choices, Big Impact

It may sound cliché, but it’s true—prioritizing health and wellness improves well-being, prevents health issues, and leads to a better life.

Leave a ReplyCancel Reply

Explore More Posts

Health and Wellness: Preventable Health Issues, Well-Being & Aging Strong Over 50

The Resilient 50: My New Firefighter-Tested Strategies for Strength, Endurance, and Thriving at Any Age

TheEvo_Admin

The Resilient 50: My New Firefighter-Tested Strategies for Strength, Endurance, and Thriving at Any Age

Health and Wellness: Preventable Health Issues, Well-Being & Aging Strong Over 50

Leave a ReplyCancel Reply

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