September, 2026
Welcome back. As summer transitions into early fall, it’s a natural time to pause, assess our progress, tune up our routines, and reflect on what keeps us strong, resilient, and grounded. And yes, are you ready for some Football?
Let’s dive into this month’s top ten takeaways.
1. The Power of “Maingaining”
If you’ve spent any time in fitness or bodybuilding circles, you’ve heard of the endless cycle of “bulking” and “cutting” to achieve bigger muscles and lower body fat. But as we navigate mid-life and beyond, large weight fluctuations can strain our metabolic health, joints, and hormonal balance. Enter Maingaining: the art of maintaining your overall body weight while building muscle and shedding fat over time.
Instead of chasing drastic scale changes, focus on eating sufficient protein, maintaining a slight energy balance, and hitting progressive resistance training goals. Maingaining builds real, sustainable strength that lasts—without the burnout.
2. “No Time“
Next time “No Time” plays in your head, challenge yourself to just 7 minutes of focused effort. You’ll be glad that you did.
Here is a 7-minute full-body workout:
3. Cheers to National Beer Lover’s Day!
Did you know beer is one of the foundational beverages that shaped human civilization? Historical and archaeological evidence suggests that the transition from hunter-gatherer societies to settled agriculture was driven, in part, by the desire to farm grains like barley to brew beer.
It provided early societies with a safer, fermented source of hydration and nutrition. So on National Beer Lover’s Day, raise a glass to history—just keep it balanced and in moderation!
4. Even Biohackers Face Risk (and Mother Nature!)
High-profile biohackers like Bryan Johnson spend millions measuring every biomarker, optimizing sleep protocols, and tweaking longevity algorithms. Yet no amount of tech or blood testing makes us immune to the unexpected risks of daily life, accidents, or the raw forces of Mother Nature.
True resilience isn’t just about micro-managing variables in a sterile lab or clinic—it’s about building practical physical adaptability, mental agility, and recognizing our human limitations.
5. Lessons from Unplugging & Reconnecting
As late-summer travel winds down, many of us are returning from time spent off the grid. Disconnecting from screens, immersing ourselves in nature, and spending uninterrupted quality time with family and friends resets our nervous system in ways no supplement can replicate.
The Wall Street Journal offered an end-of-summer travel think piece titled Mental Health Benefits of Getting Away. Amen!
For my wife and me – a total solar eclipse viewed at sea was beneficial, fer sure.
Takeaway: Don’t let those benefits fade just because vacation is over. Preserve mini “off-grid” moments weekly—take walks without your phone, sit around a table with friends, and let nature ground you.
6. 25 Years Later: Remembering the Heroes of 9/11
This week marks the 25th anniversary of September 11, 2001. We pause to honor and remember the brave first responders, service members, and everyday heroes who showed extraordinary courage, selflessness, and sacrifice on that day and in the quarter-century since. Their legacy reminds us of the true power of community, service, and strength in unity.
7. Labor Day 2026: Work is Good Medicine
Labor Day celebrates the hard work that builds our communities, but purposeful effort applies just as much to our personal health. Moving your body, tackling difficult physical tasks, and engaging in active work isn’t a chore—it’s practical, affordable, and effective medicine. Physical labor and focused exertion build density in our bones, strength in our muscles, and resilience in our minds. Doing the work keeps us useful and vital. Just ask actor Tom Hanks.
8. Why Recovery is Essential for Windspan & Strongspan
In periodized training, hard work is only half the equation; adaptation happens during rest. Whether training for Strongspan (building and maintaining muscle, power, and bone density) or Windspan (aerobic endurance, VO2 max, and stamina), recovery days are non-negotiable. Quality sleep, proper nutrient timing, active recovery walks, and mobility work ensure that your and my body enjoy that vital “R&R” – to restore and recover.
9. 5 Mid-Life Fitness Benchmarks You Should Measure
How well is your body holding up in strength, mobility, and core endurance? Test yourself on these five foundational movements:
a. The Dead Hang
Tests your grip strength, shoulder health, and spinal decompression.
- Goal: Hang from a pull-up bar with an overhand grip for more than 30 seconds (ladies) and at least 60 seconds (gentlemen).
b. Pushups
Tests upper-body pushing power and core stability.
- Goal: Maintain a straight plank position from head to heels while lowering your chest close to the floor and pushing back up. Aim for 10–20 strict repetitions.
c. Sit-to-Rise Test (SRT)
Tests lower-body strength, mobility, and balance.
d. One-Leg Stand with Eyes Closed
Tests proprioception, ankle stability, and vestibular balance.
- Goal: Stand on one foot, lift the other off the floor, close your eyes, and hold your balance for 10–30 seconds.
e. Hollow Hold (or Boat Pose / Navasana)
Tests deep anterior core strength and spinal stability.
- Goal: Lie on your back, press your lower back flat to the floor, lift your arms and legs slightly, and hold for 20–40 seconds (or hold a balanced Boat pose on your sit bones).
10. Five “Telling” Vital Signs for Successful Aging
Beyond standard lab tests, embrace, record, and celebrate these 5 vital indicators on your successful down-aging journey:
- Body Temperature: Consistent thermoregulation reflects robust metabolic and autonomic nervous system health.
- Resting Pulse & Heart Rate Variability (HRV): A lower resting heart rate coupled with good HRV indicates cardiorespiratory fitness and stress resilience.
- Blood Pressure: Maintaining normal blood pressure (<120/80 mmHg under age 60) protects vascular elasticity, kidney function, and brain health over time.
- Gait Speed: How fast and smoothly you walk is a measure of: your longevity prospects, lower extremity strength, and nervous system coordination.
- Cognitive Sharpness: Executive function, memory retention, and mental processing speed are vital pillars for lifelong independence. Master that morning puzzle. Write a colorful limerick. Play a musical instrument… Just do ot.
Stay well past forty, keep moving, and keep investing in your health for the long haul!
Koach Dave