Send a text

We welcome Shannon Duvall, a philosophy professor turned martial artist and coach, to explore how community, grit, and simple routines can change a life. From founding a dojang in ten days to competing in Filipino stick fighting, she shows how showing up builds confidence at any age.

• school is people, not a building
• starting martial arts as a parent alongside kids
• parking-lot plan that launched a new dojang
• how Kali works, from armor choices to ring control
• talent vs trainability and learning through feedback
• running, long COVID, and identity shifts
• coaching with care, critique as belief
• belts and stripes as motivation for kids
• Silver Sticks, canes, and practical self-defense
• aging strong through footwork, balance, and community
• turning disappointment into hard work
• confidence as the real outcome of training

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. Now get off our lawn, you damn kids.

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

Send us a text

We unpack the gap between weekend intensity and weekday inactivity, then lay out a practical path for masters athletes to build consistency, protect joints, and keep playing longer. Mobility, skill practice, and short strength-conditioning sessions turn fear into confidence.

• defining weekend warrior versus competitive athlete
• risks from sedentary weeks and sudden intensity
• mindset shifts after 40 and fear of injury
• why consistency outperforms intensity for longevity
• mobility as daily warm-up and real-life strength
• blending carries, sleds, and sandbags for safe conditioning
• simple frameworks: circuits, Tabata, and short sprints
• skill practice over ego lifts to prevent dumb injuries
• how hard to train using 70% effort and reps in reserve
• setting three to four weekly touchpoints for progress

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

We break down why stiffness after long days of sitting feels worse than soreness, how short movement breaks change posture and breath, and which recovery methods actually help athletes over 40. Morning vs evening workouts, heat vs cold, and the non-negotiables of hydration, protein, sleep.

• remote work posture and breathing impacts
• difference between stiffness and soreness
• movement breaks, standing desks, walking treadmills
• ten-minute walks as a daily anchor
• dynamic warm-ups and kettlebell prehab
• morning versus evening training trade-offs
• hydration, electrolytes, and alcohol as a diuretic
• heat, cold, compression, percussion tools
• avoiding recovery overload and placebo traps
• cooldown sets and active recovery
• deloads and consistency over intensity
• recovery myths: ice baths, stretching, no pain no gain

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. Now get off our lawn, you damn kids.

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!

Send us a text

We unpack why a Masters Athlete Survival Guide matters and map out a smarter path for training after 40. Between laughs and whiskey tastings, we outline recovery-first programming, mindset tools, and realistic goals that survive busy lives.

• why training after 40 needs a new guide
• injury prevention and strategic recovery
• filtering bad advice and AI-fueled fitness noise
• six pillars: recovery, life integration, progressive adaptation, technical skill, personalized programming, mind-body balance
• sustainable goal setting and milestones
• dealing with setbacks and getting back on plan
• upcoming guests on mindset and mobility
• listener homework to shape future topics

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

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

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

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!

Send us a text

We drive home from a strongman meet and dig into why traveling to compete after 40 sharpens focus, grows community, and raises your game. Real stories of grit, the difference culture makes, and how to handle costs, logistics, and recovery without losing the joy.

• why travel builds sharper focus and intent
• meeting new athletes who push different gears
• lessons from a truck pull and teen tenacity
• sharing technique across strength sports
• culture, charity, and choosing the right meet
• costs, packing lists, and recovery on the road
• training deadlines that drive consistency
• sportsmanship over showboating
• building partnerships and long-term community

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 to Athlete Survival Guide
Now get off our lawn, you damn kids

@masters_athlete_survival_guide on IG

New episodes come out every other Thursday!