Author: Mike Simone

  • 10 ways to strengthen your creative muscles

    10 ways to strengthen your creative muscles

    Creative work can be both exciting and rewarding, but it can also be incredibly taxing on the mind and body. Our creative muscles are no different than our physical muscles, they need bouts of work or training followed by rest and recovery.

    If you want to strengthen your creative muscles, this piece is for you.

    Avoid burnout: the dream killer

    Burnout is a dream killer, and it’s the only thing that ultimately ends everything. The minute you burn out your creative muscles, is the minute you’re in trouble. It’s the last straw. It’s the only thing that will truly make you pack up your things and leave.

    While this piece could never guarantee success, it could help experience more surges of creativity and less deep lows or sticking points.

    Read also: The perfect day for brain and body performance

    The creative genius workout plan

    1. Shake up your daily grind

    Having a steady routine is key having a system of creativity and productivity, until it gets a little too routine. It might be time to shake it up just a little.

    If you work out at night, try going in the morning or at lunch. If you’ve been doing the same workouts for the last 3 months, then start changing them every 4, 6 or 8 weeks. Try one of our 30+ FREE workout programs.

    If you take the same route to work everyday, try a different one. If you work late most days, try reversing, go in earlier and leave earlier. Shaking up the daily grind isn’t about complete change, it’s about little doses of new flavors to freshen up your perspective.

    2. Create a mind-eraser routine

    It goes without saying: exercise is just as good for your mind as it is for your body. Sometimes my best ideas come after some sort of exercise (or in the shower).

    You could use a very hard and uncomfortable HIIT workout (like this), a calming breath work session (like this), or a winddown workout (like this). The the regeneration portions of our Detox 2.0 plan inspired this thought.

    3. Digital detox more

    Previously I wrote to shut off your phone at least 20 minutes before bed, now as an update to this piece, I’d say at least an hour. (I know, it’s hard) It’s also worth doing it for extended periods of time during the weekend or after the workday. However you decide to detox, try and shoot for a few hours per week. (And that doesn’t count sleep hours)

    4. Try to ease up on the caffeine

    It’s tempting to pound a cup of coffee when you’re feeling uninspired, but if it’s your 8th today, or you already drank a pre-workout before hitting the gym, it might be worth considerings scaling back. Caffeine might get your fired up, but too much could scatter those thoughts. I know it does to mine. Switching to tea might be a good idea, too.

    5. Keep a log of productivity reports

    If you want your thoughts to flow regularly, then solid confidence is a must. The best way to keep your head strong is by reflect on what you’ve accomplished every day, week, month, and year. Celebrate your wins, big or small. They all add up. I have a to-do list, an accomplished list, and a bunch of note pads where I write random thoughts and ideas.

    6. Have an office exercise

    You need a piece of equipment in your office or at your desk. You won’t do a full blown workout, but a set of curls or incline pushups against your desk will take your mind away from what’s stressing you out and onto that quick shot of endorphins you’re getting. You’d be surprised, that 2 minute “break” could be what you need to spark an idea. Try some of these from our piece, exercises you could actually do at your desk

    7. Appreciate other creative

    Instead of living and working in your own world all of the time, take some time to appreciate all of the creative work around you. Don’t look at your competitors. Read and watch something creative or expressive that has nothing to do what you do. Scroll through TV shows you never thought you would watch, a website you never thought you read, or an Instagram account you never thought you’d follow.

    8. Get pampered (a little)

    Think about it: how many great ideas come from the help of a nice, long, hot shower? You’re just standing there! Look into a massage therapist or acupuncturist and get on their schedule once a month. As they work out the stiffness and stress, the ideas will start to flow. Can’t afford that? Take some time for breathwork, foam rolling, or a stretch.

    9. Always make an escape, temporarily

    Vacation days and paid time off are there for a reason. If you work for a company, use them. If you’re self-employed, make sure you fit some in your schedule. While your natural tendencies might be: go, go, go, but if you’re not seeing results, you’re just foolishly overworking yourself. Take time away, completely away, then get back in the saddle and ride. One of my biggest mistakes early in my career was not taking my vacation days, not only did I leave money on the table, but I burnt myself out.

    10. Be mindful of your emotions

    Inspiration can come at any moment and during any state of emotion, but it can only flourish in a positive one. When you’re feeling negative, it’s important to try and spin it into the other direction. Imagine being on a scale. While it’s almost impossible to be 100% positive all the time, you can at least try and lean that way. Must read: My daily attitude readjustment project. Also must read: How to avoid a negativity spiral

  • 6 steps to starting a new diet that works for you

    6 steps to starting a new diet that works for you

    Before you go all in on the diet that everyone seems to be talking about—work on figuring out what sort of diet you currently follow and how to tweak that. This will take longer, but it will be pay off in the long run because it’s your diet, not someone else’s. You can watch the rest as they burn out, fall off, or move onto the next one.

    Need a new workout plan to go along with a new diet? Try any of our 35+ free workout plans for different goals and abilities.

    Train smarter. Recover better.
    The Simone OS helps you adjust your workouts, check in with your nervous system, and stay consistent — even on the off days.

    Eat cleaner. Get leaner.
    The Fat Loss Meal Planner helps you build high-protein, macro-aligned meals that actually support your body — and your goals.

    The Fat Loss Meal Planner

    1. Establish what your goal is

    Do you want to lose weight, gain weight, or go somewhere in between? No one diet will accomplish all of that without tweaks and modifications. It comes down to what you eat and how much of it. If you simply want to start eating healthier, well, that’s easier: Stop eating processed foods and using loads of butters, oils, and sauces. Start eating lean protein and loads of vegetables. Once you’ve established your goals, you’re on your way to intuitive eating, which can be achieved after learning your body and how it reacts to food.

    2. Follow a consistent eating schedule

    It really doesn’t matter if you eat three meals per day or six this early in the game. You can’t just hop onto a new diet when you don’t know what your existing diet is. Logging your meals is good step to take, put some more structure around it. If possible, you want to try to get on a schedule for a few weeks in terms of when you eat, what you eat, and how much you eat. Now, log it.

    Editor’s note: I used to eat whenever I was hungry and ate whatever was around. There was no structure or consistency. To track everything, I started to eat every three hours or so.

    3. Understand what it is, and how much, you’ve been eating

    Once you’ve set your schedule and logged it for a few weeks, you should have a very good sense of what you eat everyday. If you don’t, then that’s problem number one. You eat way too much different stuff. If possible, cut down what you eat to the basics. You want a protein, you want carbohydrates, fiber, and fats. And you want the best possible versions of them. Check out our list of the 25 best muscle-building foods. It’s really all you need for a well-rounded diet. The less you buy at the store the easier it is.

    4. Cut out all of the non-essential stuff (cold turkey, or slowly, it’s your choice)

    If you’ve been drinking juices or sodas, or processed or packaged foods, it’s time to get rid of that stuff. Whether you want to do it cold turkey or slowly, that’s entirely up to you. The faster you get rid of that stuff the faster you’ll stop craving it and the faster you’ll start seeing results. But, it’s completely understandable if going cold turkey isn’t realistic for you.

    You may also like: How do I stop food cravings?

    Editor’s note: In my teens I liked Gatorade, loaded cheeseburgers, and even some packaged pastries. Once I wanted to get leaner, the packaged pastries were immediately eliminated, then went the cheeseburgers, then the Gatorade.

    5. Start making small tweaks based on what you’ve been observing

    If you’re trying to lose weight, but have noticed you’re gaining weight, then you’re eating too much. Start by pulling back a little bit on the carbohydrates and fats. Since you’ve been logging what you eat, you should be able to simply chip away from each meal.

    If you’ve trying to build muscle or gain weight, but you’re losing weight or staying the same, then you’re not eating enough. Start by adding a little bit more of everything in each meal. You’re probably safer starting with protein, then a little more carbs and fats.

    If you’re losing weight, but you’re still holding only body fat, then your calories are OK, but macronutrients like protein, carbs, and fat need readjusting. Try pulling back on the carbs and fats a little for a few weeks.

    If you’re trying to build muscle, but you’re adding too much body fat, your calories could be OK too, but the macronutrients also need readjusting.

    As a reference, freedieting.com has a good calorie and macronutrient calculator to estimate what you might need to lose, gain, or maintain.

    6. Keep these in mind from our article on intuitive eating

    • Your calories and macros will never be perfect. This is long process.
    • If you’re just starting out, throw out all the junk food in your house. If you’re serious about figuring this out, you don’t have time for junk yet.
    • On that note, don’t plan on any “cheat” meals for at least the first month. You don’t even know your body yet, don’t concern yourself with where you can “treat yourself”, you have plenty of time for that.
    • Most people don’t realize how much or how little they are actually eating. Educate yourself on serving sizes and be aware of what’s in what.
    • Food quality is more important than quantity.
    • The winning combination: protein is the base, carbs and fat for support. It might be different for you.
  • Everything we order from Whole Foods every week

    Everything we order from Whole Foods every week

    We take nutrition and meal prep seriously. You really are what you eat, so we prioritize consuming as much high quality, whole foods as possible. Of course, there are always exceptions to the rule, but 99% of the time, our nutrition and meal prep is clean, lean, and balanced. The goal is to eat foods that will fuel our workouts and recovery while also setting us up for a long and healthy life that avoids and mitigates disease.

    Below is a list of everything we order from Whole Foods every week and a point or two about why. Stay tuned as we’re working on a series of new meals we make with everything. Please give us a follow on Instagram, TikTok, Twitter, and Facebook!

    For more on our philosophy around nutrition and meal prep, check out this piece on our list of the 25 best foods for building muscle and our piece on how intuitive eating is harder than it sounds. Another good read is our 6 simple steps to starting a new diet that works for you.

    Take your fitness to the next level, start following one of our 35+ FREE workout plans.

    Our Whole Foods Grocery List

     

     
     
     
     
     
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    Vegetables and Fruits

    Asparagus: This antioxidant-rich vegetable tastes delicious when roasted in the oven with oil, salt, pepper, and turmeric.
    Avocado: An excellent source of omega-3 fats, it’s great with eggs in the morning or on taco nights.
    Spinach: Dense, nutrient-rich greens that we can’t get enough of.
    Cauliflower: Another favorite veggie we love to bake in the oven with oil, salt, pepper, and turmeric.
    Roasted Broccoli: A staple veggie in our meals.
    Mushrooms: A healthful food we often work into our omelets or tacos.
    Love Beets Organic Marinated Baby Beets: Beets are nutrient-dense. They help with blood pressure, circulation, and even athletic performance.
    Real Pickles Garlic Kraut: High in probiotics to help with gut health and digestion.

    Protein

    365 Organic Eggs: Standard quality protein source, part of our daily meal.
    Egg Whites: An essential component of our egg dishes without wasting yolks.
    365 Extra Lean Organic Ground Chicken: Another standard protein source.
    Apple Naturals Fajita Grilled Chicken Strips: A convenient option when we’re on the go.
    Bilinski’s Chicken Sausage: Pair well with our red lentil pasta dishes.
    Wild Planet Canned Wild Salmon: Excellent source of omega-3; we always choose wild-caught.
    Wildwood High Protein Tofu: A go-to when we want to switch up our protein source.

    Carbohydrates

    Sweet Potatoes: Quality carbs that keep our blood glucose levels stable.
    Old-Fashioned Oats: A classic quality carbohydrate.
    Tolerant Organic Red Lentil Pasta: A healthier alternative to traditional pasta due to its high fiber content and minimal impact on blood glucose.
    365 White Quinoa: Solid quality carbohydrate source with some protein.
    Mikey’s Gluten and Grain-Free Wraps: A healthier choice than most tortillas out there.

    Dairy and Alternatives

    FAGE 0% Greek Yogurt: Rich in probiotics, helps maintain gut health. We choose 0% to keep the fat down.
    Califia Unsweetened Almond Milk Creamer: For when coffee needs a little something, but we don’t want that something to be unhealthy.

    Condiments, Sauces, and Snacks

    Sir Kensington’s Avocado Oil Mayonnaise: A healthier alternative to regular mayonnaise due to its lower total calories and fat content.
    365 Salsa Verde: A low-calorie way to add flavor to meals.
    Tomato Sauce: Adds flavor to our tacos and pastas.
    Natural Peanut Butter: Delicious and always natural—just peanuts and salt.
    Gotham Greens Lemon Basil Dressing: Clean dressing for our salmon wraps and salads.
    Angie’s Boomchickapop Popcorn: More of a treat/snack.
    Lundberg Brown Rice Thins Stackers: Another small snack—perhaps not the best, but not harmful either.

    Beverages

    Celestial Seasonings Sleepytime Tea: Part of our wind-down ritual.
    Traditional Medicinals Organic Hibiscus Tea: Afternoon alternative to anything caffeinated.
    Allergro Coffee: Well, coffee… enough said.
    Zevia Energy Drink (120mg): A better alternative to traditional pre-workout supplements or energy drinks.

    Others

    Stevia In The Raw: A healthier alternative to sucralose/Splenda.
    Cinnamon: It’s great in oatmeal and coffee and helps control blood glucose levels.

  • 6 travel essentials to pack to maintain your fitness

    6 travel essentials to pack to maintain your fitness

    Travel is always an inspiring experience. I’m always coming up with new ideas and writing a whole lot more when I’m away. The only downside is, I’m not in my optimal routine to maintaining my fitness. I still workout nearly everyday and eat the same foods when I can, but that’s not always possible. Having my travel essentials make it a little easier and convenient. 

    The following items are always in my bag anytime I travel. Also, none of the products listed above are sponsors or advertisers. I did not receive any product, nor do I receive payment from any of them.

     

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    1. EPIC Chicken Bars

    Nutrition is top priority when on the go. I do my very best to eat as similarly as I do at home when I’m away. EPIC chicken bars are my go to for a high protein shack without all the other crap. While there are other EPIC products, I alway go with the chicken and sometimes the bison. Many of the other products have slightly more sugar or fat for my liking. 

    2. No Cow Plant-Based Protein Bars

    There are a lot of protein bars out there. There’s a lot of bad ones and a few good ones. They are not perfect, but that’s understandable as it’s a packaged food. I prefer No Cow bars. I like that they are plant based protein because I get a lot of my animal protein from chicken or fish. It’s good to mix it up. The fat contain is relatively low. It’s sweetened with stevia and monk fruit which is a better alternative to most. And of the 26 grams of carbs, 17 of them are fiber so it’s not going to cause a huge blood sugar spike. 

    3. Single Serving Vega Sport Plant Protein

    There are other brand options here, but since I prefer the Vega brand when at home, I like to keep it consistent. It’s super clean protein that’s very travel friendly. I’ll have half a pack if my meals on the go were light on protein. For example, lots of carbs in France with very small protein portions. I’ll have a little extra protein powered to offset it. 

    4. Resistance Bands

    These take up virtually zero space and lots of workouts can be designed with them. I like have a couple large bands and a couple mini bands. You can pick up a quality assortment from Titan Fitness.

    5. Lacrosse Ball / Massage Ball

    When you’re in and out of trains, planes, and automobiles, everything gets tight. In addition to stretching every morning and night, a lacrosse ball is my go to for getting deep tissue work done. I have a percussion gun and foam roller at home, but they are a bit too clunky to drag around. A good stretch and lacrosse ball in the tight spots is more than sufficient.  

    6. Foldable Yoga Mat 

    You need to roll a regular yoga mat but that’s tough for tough. Instead there are cheap, foldable versions that fit easily in a suitcase. You’d be surprised how nice it is to have a mat while traveling whether it’s for yoga or stretching. 

  • VBWP: The 4-week Very Beginner workout plan

    VBWP: The 4-week Very Beginner workout plan

    If you haven’t worked out in a while, or never picked up a dumbbell before in your life, VBWP, or the very beginner workout plan, is the perfect place to start. It’s a slow build, then you’ll progress quickly, and you can add more sets to strength exercises or more duration to your cardio workouts whenever you feel comfortable.

    Related FAQ: I haven’t worked out in years! What do I do?

    If you truly are a very beginner, we also suggest you read the following posts:

    How to start a new diet plan

    25 of the best foods for starting a new diet

    The perfect day of eating for lean muscle

    20 of the best exercises and how to do them right

    How to optimize your day for brain & body performance

    If you think this might be a bit too beginner for you, check out any of our 30+ free workout plans here.

    How the Very Beginner workout plan works

    The primary focus of the Very Beginner workout plan is to slowly build your body up to be able to take on more of our challenging HFP programs in the future. To do that you’ll want to do the following: Improve or increase joint range of motion, improve the stability of those joints, strengthen your core muscles, and develop a baseline level of cardio. Following a basic structure will set you up for success. Once you feel ready for more, you can progress within this plan, or move onto one of our other 30+ free plans.

    Directions

    Complete three (3) bodyweight strength workouts per week and two (2) cardio workouts per week including a minimum of three (3) mobility/range of motion routines per week. This might seem like a lot, but they can be done all in one session. (Example: You could warm up with a mobility routine, do a bodyweight strength workout next, and finish with a cardio burst.) Alternatively, the mobility/range of motion routines are gentle stretches that you can easily use before you go to sleep.

    After you finish your four weeks, you can cycle through the plan again, but try and add extra sets per exercise and 10-15 minutes more onto your cardio sessions.

    The Very Beginner Workouts

    Bodyweight strength: Perform 3 days per week with a day of rest in between.
    Warm-up: shoulder circles (10-20 seconds each direction), lateral hip swings (5-10 / side), jumping jacks (30 seconds)

    1. Plank x as long as possible
    2. Superman x 10
    3. Bodyweight squat x 10
    4. Bodyweight forward or reverse lunge x 10 / side
    5. Push-up x as many as possible

    Perform 3 sets of each exercise with 30-60s rest in between before moving onto the next exercise. In week 3 or 4, increase to 4 or 5 sets with 30s rest.

    Baseline cardio: Perform this workout 2 days per week with a day of rest in between. You can also do this after your bodyweight strength workout twice a week (avoid doing it beforehand and doing strength in a fatigued state)

    For 30 minutes, hop on a bike or the treadmill and move at a comfortable pace (think 5-6 out of 10 in terms of intensity). In week 3 or 4, bump up your duration to 40 minutes.

    Mobility/range of motion: Perform this workout as many times per week as you’d like in addition to your other workouts. Pro tip: It’s a great ritual to start or end your day as there’s no equipment required and you can do it right in your bedroom.

    Your New Beginner Mobility Routine

     

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    Walk-out to push-up x 5
    Cossack squat/lateral lunge x 5 side
    Scorpion x 2-3 side
    Single-leg deadlift & stretch x 6-8 side
    Repeat 2x

    How to progress from the Very Beginner workout plan

    Check out the Foundation workout plan, the Introduction plan, the Redemption plan, and the Reconstruction plan.

    Advancing even further in your fitness?

    Check out the Recession workout plan, the Unlabeled workout plan, and the 10x10s. To learn some more advanced moves, check out our feature on 10 exercises to work into your new routine, and challenge your body control with 25 ways to give your core a great workout.

  • Escaping a negativity spiral: These 10 daily habits will get you out

    Escaping a negativity spiral: These 10 daily habits will get you out

    Anyone can get caught in a negativity spiral from time to time. I know I have, several times. The good news is: You can get out. And the first step is knowing you’re in one. The following piece includes 10 things I learned from being in a deep, dark, negativity spiral, and finding my way out. For more on that very personal story, read this piece about my daily attitude readjustment project and how a positive mind got me out of a hole. And if you’re in one yourself now, I suggest you continue on.

    1. Write every day.

    Consistently putting your thoughts on paper can be therapeutic and calming. Writing allows you to process your emotions and gain perspective on your experiences. Expose your negativity spirals through writing.

    I’ve struggled with letting thoughts swirl and fester in my head, but once I started writing things out, I felt better. Make it a daily habit as best you can, even if you don’t think you have anything to say.

    2. Celebrate your wins.

    Make a habit of acknowledging and writing down your accomplishments, big or small. This helps you recognize your progress and builds your confidence. Negativity spirals are no match for the counter energy of a positivity spiral.

    As an entrepreneur, I’m always pushing myself to do more, be better, but there’s a delicate balance between pushing and patting yourself on the back. Push yourself too hard, and you burn out. It’s no different than exercise: Push yourself too hard, and you’re going to get injured. Reflect on what you learned or did well, every day, big or small. This is another one I find incredibly helpful.

    3. Trust your inner circle.

    Don’t be afraid to share your struggles with true friends and family. They can provide valuable advice, encouragement, and a listening ear when you need it most. You might feel like you’re a burden, but you’re not. Family and true friends will want to be there for you. Speak up. Your inner circle will be great reminder of all the positives around you.

    However, what I wouldn’t do is tell acquaintances or co-workers your problems until they’ve become a part of your inner circle.

    4. Prioritize your holistic fitness.

    Focus on maintaining a balanced routine that includes strength training (3 days/week), cardio (2-3 days/week), meditation or breathwork (5 minutes/day), proper nutrition, and quality sleep. A healthy mind and body go hand in hand. Need a workout plan? Try one of our 35+ free ones. Need help with your nutrition? Read this piece on how to start a diet that works for you and this piece on intuitive eating. Want a great system that pulls all of this together? Read this piece on the perfect day for brain and body performance.

    I’m beyond grateful for my discovery and passion for exercise. It’s been the best thing in the world for me. Which brings me to my next point…

    5. Express gratitude.

    Daily gratitude helps you focus on the positive aspects of your life, even when things are challenging. You’ll be blown away by how quickly this works. Hands down, one of the single best things you can do.

    I learned this in what I would consider one of my lowest career moments. I was mentally beat up and defeated. But you know what? I had my family, my girlfriend, my health, a roof over my head, and the skills and know-how to rebound, and I did. And the moment I began to express more gratitude, the universe returned the love.

    Download the Gratitude Jar app. It’s great!

    6. Connect with nature.

    Go wander in the woods, lay in a park, go swimming in the ocean. Nature has a therapeutic effect on our mental health. Spending time outdoors has been scientifically proven to reduce stress, improve mood, and increase overall well-being. You can’t hole yourself up in your house or apartment. Tap into all of your senses. This world is incredible; let it inspire you.

    7. Be kind to yourself.

    Practice self-compassion and treat yourself with understanding and empathy when facing setbacks or challenges.

    Anyone who says they are happy and motivated all day, every day, is a complete liar. That’s impossible. Even if they seem to have everything in the world going for them, everyone has, will, or is going through something. You’re never alone, so don’t beat yourself up.

    8. Do more of what you love.

    Dedicate time to hobbies or activities that bring you joy and relaxation. These leisure activities can significantly contribute to your mental well-being.

    For me, I’d spend a little more time in the gym and would go surfing and fishing. While I’m a big believer in hard work, discipline, and persistence, everyone needs dedicated time for leisure and passions. I’ve taken plenty of time-outs, but then I get back on the grind again. And you can too.

    9. Get detailed with your goals.

    Break down larger goals into smaller, achievable milestones to maintain motivation and celebrate your progress along the way.

    For me, I was successful early in my professional career because I was very detailed and clear on what I wanted to accomplish. I knew the steps and I knew how long it might take. Later on, during setbacks, I struggled a bit with clarity, but worked on it.

    10. Seek professional help when needed.

    If you’re unable to manage your mental health on your own, don’t hesitate to reach out to a mental health professional for guidance, support, and effective strategies.

    I’ve had therapists and coaches. We all need them, and there’s nothing to be ashamed of.

    If you read this piece from a place of negativity or in a negativity spiral, I hope it’s helped turn your mood around to a more hopeful one. Know this: I’ve been there. Everyone has and everyone will too. It’s a part of life. But you will be on the up again, and I’m rooting for you, whoever you are or wherever you are. I promise you that.

    Join our community of fitness, health, and positive energy enthusiasts. Follow us on Instagram, Facebook, and Twitter. And, subscribe to our monthly newsletter!

  • 100 Days Later: The Challenge That Builds (and Rebuilds) Everything

    100 Days Later: The Challenge That Builds (and Rebuilds) Everything

    You don’t need another workout program.
    You need a system.

    100 Days Later is our most complete transformation challenge ever — designed to rebuild your body, sharpen your mind, and give you back your edge.

    This isn’t about getting shredded in 4 weeks or motivation hacks or biohacking gimmicks.

    It’s about showing up every day for 100 days and watching what happens when you do.

    What is 100 Days Later?

    100 Days Later Challenge

    It’s a fully structured 100-day fitness and performance challenge you can access directly in ChatGPT. 

    You’ll get:

    • A progressive, phase-based workout schedule

    • Daily mindset prompts and performance tools

    • Core lifestyle rules to eliminate distractions and rebuild discipline
    • No app to download

    • No PDFs to scroll through

    • No decision fatigue

    Just open it, ask “What’s today’s workout?”, and go.

    Why 100 Days?

    Because 30-day programs barely scratch the surface. And 75-day challenges often rely on extremes. We wanted something smarter. Sustainable. Complete.

    100 Days Later isn’t just about what your body looks like, it’s about who you become when you train, reflect, and follow through with something for 3+ months straight.

    This is the kind of system you’d get from a coach who’s lived it, studied it, and stripped it down to what actually works.

    Who is it for?

    • You’ve been inconsistent — and want to get locked in
    • You’re burned out on gimmicks — and want a real reset
    • You want to train, eat, recover, and live like an athlete — without overcomplicating it
    • You don’t want another app, another subscription, or another 12-week PDF you’ll never open

    You want clarity. You want confidence. And results that last.

    What you can expect

    • One workout per day — strength, conditioning, mobility, recovery

    • One mindset reframe — short mental shifts to keep you steady

    • One set of habits to follow — nutrition, recovery, and lifestyle rules that anchor the entire challenge

    It’s everything you’d get from a great coach — broken down into one smart, simple, high-integrity program.

    Ready to get started?

    Head to ChatGPT. Go to the Explore GPTs tab. Search for 100 Days Later — or click here to launch it.

    No sign-up. Just start at Day 1.

    Remember this before your first workout

    You could keep jumping from plan to plan.
    You could keep negotiating with your goals.
    Or you could look up 100 days from now — stronger, clearer, sharper, and proud as hell.

    That’s what 100 Days Later is for.
    We built it because we needed it too.

  • The Simone OS: A New Operating System for the Way We Train, Work, and Reset

    The Simone OS: A New Operating System for the Way We Train, Work, and Reset

    I’ve been doing this for a long time.
    Twenty years of training.
    Ten-plus in the wellness industry.
    And most of it — like many of you — was built around one core idea: push harder.

    Train harder. Work longer. Optimize more.
    But eventually, the equation stops working. The body doesn’t bounce back the same. The mind gets clouded. The wins start feeling thinner. And no matter how many new routines, supplements, or strategies you stack — you still feel a little… off.

    That’s where I found myself not long ago.

    From the outside, everything looked solid — I was training, performing, staying sharp. But underneath, I was disconnected from my own rhythm. I didn’t need another biohack. I needed a way back to myself.

    That’s why I built The Simone OS.

    So what is it?

    The Simone OS is a custom GPT — an AI tool I’ve trained on my own lived experience, approach, and philosophy. It’s not hype. It’s not another “coach in your pocket” full of platitudes or protocols. It’s a conversational support system for people like me (and maybe you): people who take on a lot, and need a system that can actually hold them.

    You can talk to it the way you’d talk to me.
    Ask for a reset.
    Ask for a workout.
    Talk through a moment of burnout.
    Get a smart snack suggestion.
    Or just say, “I don’t know what I need right now” — and let it meet you there.

    It’s designed to meet you in the middle — between science and soul.
    Not motivational quotes. Not abstract therapy talk.
    Just grounded, helpful guidance for navigating everything from training and recovery to purpose and performance.

    Why I Built It

    When I hit my own wall — physically, emotionally, professionally — I realized the tools I had weren’t failing me… I had just outgrown them.

    So I rebuilt everything. My routines. My rhythms. My thinking.

    And along the way, I realized: most high performers are in the same place.
    They’re not broken. They’re just misaligned.
    Their system — nervous, mental, physical — is overwhelmed and out of rhythm.
    And they don’t need to be fixed.
    They need a space to reset, regulate, and rebuild — in a way that actually fits their life.

    That’s the gap The Simone OS fills.

    How It Works

    There’s no app to download.
    No complicated interface.
    Just open it up and type something simple:

    • “I feel off today — can we do a reset?” 
    • “What’s a short workout I can do with low energy?” 
    • “Help me rework my daily rhythm.” 
    • “Why do I feel anxious after crushing a good week?”

    It responds like I would — grounded, clear, sometimes blunt, but always calm.
    It remembers the kind of person it’s built for.
    Someone who trains hard but thinks deeper.
    Someone who’s evolved past the hype.
    Someone who wants strength and stability — not just sweat and stats.

    Why It’s Not for Everyone

    This isn’t a hype machine.
    It’s not going to yell “Let’s go!!”
    It won’t promise six-pack shortcuts or million-dollar routines.

    It’s for the people who already know how to work hard — but are ready to work wiser.
    The ones who want more clarity, not more chaos.
    The ones who’ve tried the extremes — and are finally ready to come back to center.

    A Note on AI

    If you’re skeptical of AI — I was too.
    Most of what’s out there feels shallow, vague, or just repurposed advice dressed up in fancy prompts.

    But what I’ve learned over the last few months is that with the right training — AI can actually become a mirror.
    Not a guru. Not a fix.
    A reflection of the systems, beliefs, and strategies that have worked for you — and can now be scaled to help others.

    The Simone OS isn’t trying to be me.
    But it does think like me.
    And if you’ve ever worked with me — you’ll feel that immediately.

    How to Try It

    It’s free. It’s easy.
    And it’s open right now.

    Head directly to the GPT on ChatGPT.

    You don’t need the perfect question. You don’t even need to know what you’re looking for.

    Just show up. And let’s see what rhythm we can rebuild — together.

    For more information go to mikesimone.co

  • The Hybrid Workout Plan for People Over 40

    The Hybrid Workout Plan for People Over 40

    Too many people assume that age should slow us down, but the reality is quite the opposite. While there are some realities of getting older, it doesn’t mean we can’t be high performing athletes. That’s where the hybrid workout plan for people over 40 comes into play. It’s designed to cater to the unique needs of the mature athlete, blending strength, endurance, and mobility to forge a fitness regimen that defies age.

    The realities are: Muscles become more susceptible to injury, recovery times lengthen, and our metabolism starts to slow down. However, these changes don’t have to be a setback. Instead, they can be a call to action—a reason to adapt and overcome with a smarter, more comprehensive workout strategy that includes elements of strength, cardiovascular health, and crucially, mobility.

    Whether you’re looking to reshape your body, elevate your fitness level, or simply enhance your daily life through improved health, this plan offers a structured path forward.

    For workout plans just like this, check out our 4 free workout plans to train like a hybrid athlete. And for our entire library of programs, check out our 35+ free workout plans for different goals and ability levels.

    Train smarter. Recover better.
    The Simone OS helps you adjust your workouts, check in with your nervous system, and stay consistent — even on the off days.

    Eat cleaner. Get leaner.
    The Fat Loss Meal Planner helps you build high-protein, macro-aligned meals that actually support your body — and your goals.

    The Fat Loss Meal Planner

    How the Plan Works

    Strength and Power: As we age, maintaining muscle mass and bone density is more important than ever. Strength training isn’t just about building bulk, it’s about enhancing the quality of life and enabling ourselves to perform daily activities with ease. This plan incorporates structured strength training days focusing on push/pull dynamics and lower body workouts that not only preserve muscle but also ensure metabolic health and functional independence.

    High-Intensity Interval Training (HIIT): Metabolic health is a cornerstone of longevity, and HIIT is a time-efficient way to boost cardiovascular health, improve insulin sensitivity, and even help reverse some aspects of aging at the cellular level. The quick, intense bursts of activity followed by rest periods keep the workouts invigorating and effective, tailored for those who might find prolonged physical activity daunting.

    Mobility and Flexibility: Perhaps nothing is more indicative of aging than the loss of flexibility and mobility. Integrating regular stretching and mobility exercises into your routine is vital. This plan emphasizes the importance of restorative practices that enhance range of motion and decrease the risk of injuries—practices that make the rest of the training more effective and enjoyable.

    Endurance and Cardiovascular Health: Sunday’s long cardio sessions are designed not just for fat burning, but for building the heart’s endurance. Engaging in longer sessions of moderate-intensity cardio ensures that the heart muscle is robust and efficient, crucial for longevity and overall health. These sessions also provide a meditative, decompressive outlet, crucial for mental health.

    The Hybrid Workout Plan for People Over 40 Schedule

    Monday: Push/Pull Strength
    Tuesday: Mobility/Rest
    Wednesday: High Intensity Interval Training (HIIT)
    Thursday: Mobility/Rest
    Friday: Lower Body Strength
    Saturday: Mobility/Rest
    Sunday: Long Cardio

    The Workouts

    Monday: Push/Pull Strength

    Superset 1:

    Bench Press: 4 sets of 8 reps
    Bent Over Row: 4 sets of 8 reps

    Superset 2:

    Shoulder Press: 3 sets of 10 reps
    Pull-Ups: 3 sets to failure (use an assisted machine if needed)

    Superset 3:

    Dumbbell Flyes: 3 sets of 12 reps
    Face Pulls: 3 sets of 15 reps

    Core:

    Plank: 3 x as long as possible

    Tuesday: Mobility/Rest

    Use the following routine: The over-40 stretching routine for tight muscles

    Wednesday: High Intensity Interval Training (HIIT)

    Circuit (Repeat 4-6x):

    Burpees: 20 seconds
    High Knees: 20 seconds
    Mountain Climbers: 20 seconds
    Jump Squats: 20 seconds
    Push-ups: 20 seconds
    Rest: 60 seconds

    Thursday: Mobility/Rest

    Use the following routine: The over-40 stretching routine for tight muscles

    Friday: Lower Body Strength

    *Squats: 4 sets of 6 reps

    *Deadlifts: 4 sets of 6 reps

    Lunges: 3 sets of 10 reps per leg

    Leg Press: 3 sets of 12 reps

    Calf Raises: 4 sets of 15 reps

    Core:

    Hanging Leg Raises: 3 sets of 10 reps

    *Alternate between squats and deadlifts every week.

    Saturday: Mobility/Rest

    Use the following routine: The over-40 stretching routine for tight muscles

    Sunday: Long Cardio

    Choose between running, biking, rowing, skiing, etc. Continue for 45-60 minutes at a moderate pace ensuring you can maintain a conversation throughout.

  • The Over-40 Stretching Routine for Tight Muscle

    The Over-40 Stretching Routine for Tight Muscle

    Waking up feeling sore, achy, and a bit sluggish isn’t a sign of “getting old”, it’s a nudge from your body reminding you that it’s time to increase your maintenance routine. As we move beyond our forties, our muscles and joints often remind us that they need a little more care and attention. Ignoring these signs can lead to decreased mobility and discomfort, but addressing them head-on with a targeted stretching routine can enhance your quality of life, allowing you to feel more like the way you want to feel. This over-40 stretching routine will do the trick.

    Related: The over-40 workout plan to build lean muscle

    Also related: The over-40 workout plan for faster weight loss

    Understanding Muscle and Joint Changes After 40

    As we age, several physiological changes occur in our bodies: muscle fibers become less dense and lose some of their elasticity, joint lubrication diminishes,  and overall flexibility tends to decrease. This natural progression can lead to making movements stiffer and sometimes painful. This reduced range of motion can increase the risk of injury if not actively managed.

    The Role of Nutrition and Hydration

    Movement, specifically strength training paired with stretching makes a huge difference in healthy aging, but proper nutrition plays a key role as well. The simplest thing you can do on the nutrition front is ensuring you’re getting adequate protein intake for muscle repair and growth, particularly as muscle mass tends to decline with age. Fish oil supplements can also be beneficial due to their anti-inflammatory properties, which help maintain joint health and reduce pain. Hydration is another big one, and it’s very easily overlooked and underestimated. Water helps maintain the elasticity of your tissues and keeps the joints lubricated, facilitating smoother movements and reducing the risk of injuries.

    Related: 10 essential supplements for anyone over 40

    The Over-40 Stretching Routine

    Incorporating a regular stretching routine can significantly improve flexibility, reduce stiffness, and decrease discomfort in your daily life. Here’s a comprehensive stretching routine designed specifically for those over 40, focusing on key areas that typically experience tightness and fatigue.

    Supine Position (Lying on Your Back)

    • Upper Back Foam Roll: Position a foam roller under your upper back. Gently roll back and forth to release tension in the thoracic spine. Hold any particularly sore spots for 30-60 seconds. Repeat for 3 sets. This exercise helps to alleviate tension and improve mobility in the upper spine, essential for maintaining good posture and reducing upper back pain.

    Prone Position (Lying on Your Stomach)

    • Scorpions: Lie face down and stretch your arms out to the sides. Lift one leg and twist your torso to reach the opposite hand. Perform 5 reps on each side for 3 sets. This exercise enhances lower back flexibility and opens up the hip flexors.
    • Swimmers: Extend your arms forward and alternate lifting your opposite arm and leg. This mimics a swimming motion. Do 10-15 reps for 3 sets. Swimmers strengthen the back muscles and improve postural stability.
    • Cobra: From a prone position, press your hands into the floor and lift your chest, keeping your hips on the ground. Move up and down 10 times for 3 sets. Cobra stretches are excellent for relieving lower back tightness and strengthening the spine.

    Kneeling Position

    • Thread the Needle: From all fours, reach one arm under your body, allowing your shoulder and cheek to gently rest on the floor. This stretch opens up the shoulders and upper back. Perform 5 reps each side for 3 sets.
    • Child’s Pose: Sit back on your heels and stretch your arms forward on the floor. Hold for 30 seconds for 3 sets. This pose is calming and stretches the back, hips, and thighs.
    • Pigeon: From all fours, bring one knee forward towards your wrist while extending the opposite leg back. Hold for 30 seconds on each side for 3 sets. Pigeon pose is key for releasing tension in the hips and lower back.

    Seated Position

    • 90 / 90s: Sit with one leg bent in front of you at 90 degrees and the other bent to the side at 90 degrees. Gently lean over your front leg for 1-2 minutes. Do each side twice. This exercise improves hip mobility and reduces stiffness.
    • Seated Twist: Sit with your legs extended, bend one knee and cross it over the other leg. Twist your torso towards the bent knee. Hold for 1-2 minutes. Do each side twice. This twist aids in spinal mobility and can alleviate back discomfort.
    • Forward Fold: Extend your legs and reach forward towards your toes. Hold for 1-2 seconds for 2 sets. This stretch is excellent for hamstring flexibility, which is crucial for lower back health.

    Return to Supine Position

    • Bretzel Stretch: Lie on your back, cross one leg over the other, and turn your upper body in the opposite direction. Hold for 1-2 minutes per side for 2 sets. This stretch targets the lower back, hips, and thighs.
    • Happy Baby: Grab the outside of your feet with your knees bent towards your armpits. Hold for 1-2 seconds for 2 sets. Happy Baby pose is a deep hip opener and relaxes the lower back.

    Implementing the Over-40 Stretching Routine

    For optimal results, integrate this stretching routine into your daily schedule, especially after physical activities or long periods of sitting. Each stretch aims to target areas prone to tightness as we age, helping to maintain flexibility, reduce pain, and improve your overall functional movements.

    When you dedicate time to stretch regularly, you’re not just “slowing down the aging process”—you’re actively improving your day-to-day life, making each movement more enjoyable and less of a challenge. Remember, taking care of your body is not just a remedy but a preventative measure that keeps you active and engaged in all your pursuits, regardless of age.