30 Minute Fitness Trainer

02/25/2026

Today on Wealth Wednesday
Is Your Spine as Well-Managed as Your Portfolio?
I’ve spent over 30 years helping men over 40 rebuild strength.
Then I experienced what many fear most — a spinal cord injury in 2018, a failed surgery in 2020, and eventually a successful fusion in 2025.
That journey forced me to rethink everything about how strength training should look after 40.
Most back pain isn’t from one bad lift.
It’s from accumulated compression, poor mechanics, and training like you’re still 25.
Your spine is strong.
But it demands intelligent progression.
If you’re a driven man managing business, stress, golf, and life — and you’re feeling your back tighten more each year — this system was built for you.
Strength after 40 isn’t about ego.
It’s about precision.
Message “BACK STRONG” 214-457-9684 to schedule a private assessment.
Stay Strong - Live Long

02/24/2026

Over 40? Stop Training Like You’re 25.

If you’re still doing burpees, box jumps, and ego lifting like you did in your 20s… that may be exactly why your knees hurt, your back aches, and your motivation is fading.

After 40, your body doesn’t need punishment.
It needs precision.

The old “no pain, no gain” mindset doesn’t build longevity. It builds inflammation.

Joint-friendly strength training wins every time because it:

✔ Builds lean muscle without beating up your spine
✔ Improves flexibility and balance
✔ Protects your knees, hips, and shoulders
✔ Increases cardiovascular health safely
✔ Keeps you strong for golf, work, and life

For over 30 years, I’ve worked with men and women 40+ who want to stay strong without breaking down. Our 30-minute private sessions are designed specifically for this stage of life.

No jumping.
No reckless loading.
No intimidation.

Just smart, structured strength that helps you stay powerful and pain-free.

If you’re ready to train in a way that respects your body and delivers results…

Message “STRONG” to book your private assessment.

02/13/2026

“Your children don’t need a perfect father.
They need a calm one.”

Strong fathers don’t lead through volume, pressure, or control.
They lead through presence, patience, and emotional discipline.

Calm is not weakness.
Calm is command.

Father’s Code:
Control yourself first—then you can guide others.

If this message resonates with you, commit to leading better this week.
Train your body. Strengthen your mindset. Show up steady at home.

Follow for weekly Father’s Code principles.

02/11/2026

Back Pain After 40? Please Read This.

For over 20 years, I’ve specialized in helping men and women 40+ overcome back pain and avoid surgery whenever possible.

In 2018, back pain became personal for me.

It wasn’t from lifting weights.
It wasn’t from MMA.
It wasn’t from golf.

It was a traumatic fall that compressed my spinal cord.

My first surgery in 2020 was unsuccessful. Years later, in 2024, I underwent a successful neck and back fusion performed by Dr. Shaw and Dr. Patel. I’m grateful for the outcome and would recommend them when surgery is truly necessary.

But here’s what I believe after decades in this field:

Most back pain is an effect — not the root cause.

Too often, the approach is to numb it, manage it, or operate on it before fully identifying why it started in the first place.

There is a smarter path.

Not quick fixes.
Not passive treatments.
Not temporary relief.

A proven three-step process:
1️⃣ Identify the true cause
2️⃣ Release the dysfunction
3️⃣ Stabilize the body so it doesn’t return

Yes — it requires effort.
But the payoff is powerful:

✔️ Avoiding unnecessary surgery
✔️ A stronger, more resilient core
✔️ Better mobility
✔️ Long-term relief

If you’ve been told you have a bulging or herniated disc — and you feel there has to be a better way — let’s have a conversation.

I offer a complimentary back assessment to determine what’s really going on and whether you’re a candidate for this approach.

📍 Private Studio – North Dallas
📞 Call/Text 214-457-9684

02/06/2026

The Father’s Code exists to help men slow down, lead by example in their health and fitness, communicate better with their kids, and raise strong, independent children—by becoming better fathers first.

👉 If this resonates, like this post.
👉 Comment “CODE” if you’re a father committed to leading better.
👉 Follow for weekly Father’s Code principles.

— Chris Ownbey

02/04/2026

Are You Training for Retirement—or Just Getting Older?

I believe in this one saying: “Aging is a fact. Decaying is a choice.”

Here’s an analogy most people understand:
We don’t invest in our 40s and 50s the same way we did in our 20s. We become more conservative. We reduce risk. We play the long game.

Your workouts should follow the same logic.

You shouldn’t train in your 40s and 50s like you did in your 20s. Long, exhausting, high-risk workouts aren’t the answer anymore. Smart, consistent longevity training is.

The goal now is strength, mobility, balance, and longevity—so your body supports the life you’ve worked hard to build.
For travels, golf at the Old Course, Independence.

Message me or for an immediate response text to 214-457-9684 to schedule a private 30-minute session and start training for the long term.

02/02/2026

❓Still Skipping Workouts After 40—Even Though You Know You Need Them?

Most men and women don’t avoid exercise because they don’t care.
They avoid it for three real reasons:

Time. Motivation. Intimidation.

That’s exactly why Fit Over 40 Dallas exists.

✔️ 30-minute private workouts (not 60)
✔️ Customized training from a certified personal trainer with 30+ years of experience
✔️ A private studio built specifically for men and women 40+—no crowds, no pressure

This isn’t about grinding harder.
It’s about training smarter, feeling stronger, and moving better—at this stage of life.

📞 Message me or call 214-457-9684 to get started

01/29/2026

Why Big Box Gyms Are Not For Everyone!

01/28/2026

3 Exercises to Increase Your Shoulder Turn ⛳
One of the biggest limiters in a powerful, consistent golf swing is restricted shoulder turn.
In today’s video, I break down:
✔️ 2 key exercises — one mobility stretch and one activation movement
✔️ The biomechanics behind shoulder turn
✔️ How improving rotation leads to a bigger backswing, more speed, and less stress on your back
Most golfers don’t lack effort — they lack the physical ability to rotate efficiently. When your shoulders move better, your swing gets longer, smoother, and more powerful without swinging harder.
🎯 If you want to increase your shoulder turn, protect your back, and unlock more distance, golf fitness—not swing tips—is the missing link.
Ready to see how your body is limiting your swing?
📍 Book a Golf Fitness Assessment with Chris Ownbey Golf Fitness and find out exactly what’s holding you back.
📞 Text or call 214-457-9680 to get started.

3 exercises to increase your shoulder turnIn today's video we go over 2 exercises a stretch and the biomechanics to improve your shoulder turn for a bigger b...

01/28/2026

My Fitness Routine in My Mid 50s
In my 20’s, 30s, and 40s, I trained hard, I trained heavy, and often—chasing performance, muscle, and the next big goal. If it were a bodybuilding show or an MMA fight, I was also chasing the next WIN.
Now in my 50s, 2 back and 2 neck surgeries later, I’ve learned something important:
Smart training isn’t about doing more. It’s about doing what’s right for you, your body, and brain.
Here’s how my routine has evolved 👇
🌅 Mornings That Set the Tone
Most mornings start with a 30-minute walk around the water—not for calorie burn, but for:
• Mental clarity
• Joint health and mobility
• Leg strength and balance
That quiet movement sets the tone before I train clients for the next 8 hours of the day.
💪 Strength Training After 50
I no longer follow a 5-day split.
Now it’s full-body training 3 days a week, focused on quality, recovery, and longevity.
I also prioritize:
• Core
• Glutes
• Glute medius, adductors, abductors
These are the muscles that protect posture, reduce pain, and support golf performance.
🏃‍♂️ Cardio With Purpose
Instead of pushing hard every day, I rotate doing 30 minutes each.
• Treadmill – 2x/week
• Stair stepper – 2x/week
• Stationary Bike – 2x/week
I’ve added HIIT cardio 5 days a week on a stationary bike. Think of a track and sprinting the fronts and walking the turns. Complete 8 rounds of 20 seconds as fast as you can, and 10 seconds recovery. This is good for my heart, lungs, cardiovascular, and leg endurance.
The variety keeps my joints healthy and my heart strong.
🥩 Nutrition After 50
Simple. Strategic. Sustainable.
• Take in 1 gram of protein for my goal weight. I like to stay around 160 lbs. So I take in ~160g protein/day. From Chicken, fish, eggs, and Grass Feed Isolate Protein shakes. I like (Raw)
• ~75g carbs/day. Consists of yams and cream of rice. Before my workouts
• I drink 1 Tbsp of Olive Oil, and 1 stick of butter on my fish.
I limit sweats as much as possible.
This keeps energy steady, supports lean muscle, and helps manage inflammation and blood pressure.
🧠 Mental Performance Matters
After years of medication affecting my memory, stay away from any medication that releases GABA. Ex. Gabapentin, pregabalin, Lyrica, and any barbiturates. Some medications work just the same, but are not controlled medications forced out by your doctor and Big Pharma. I suggest finding a Doctor of Osteopathic Medicine if not familiar. Same as an MD with an additional 200 hours with a focus on treating the cause, not just the effect. I now support focus and clarity with peptides—and NAD+ helping me stay sharp in business and on the golf course.
👊 Final Thought
Fitness after40 is different—but better.
You train smarter. You listen more. You focus on longevity, not ego.
If you’re over 40 and adjusting your routine, I’d love to hear from you.
👉 Still working out like your 20’s. Looking to start something new?
Message me to schedule your FREE Meet and Greet, and let’s get back into fighting shape.
Chris Ownbey
Fit Over 40 | Golf Fitness Dallas
Fitover40dallas.com

01/21/2026

The Wealth of Health 💪💰
Why Strength After 40 Is the Greatest ROI You Can Make

Most people think investing is only about money.
The truth? Your greatest return comes from your health—especially after 40.

Here are 3 reasons strength training becomes your highest ROI investment as you age:

1️⃣ Strength Protects Your Independence
After 40, muscle loss accelerates if you don’t fight it. Strength training preserves mobility, balance, and confidence so you stay independent, active, and in control of your life.

2️⃣ Strong Bodies Save You Time & Money
Fewer aches. Fewer injuries. Fewer doctor visits.
Strength training is preventative care—the kind that pays dividends for decades.

3️⃣ Strength Fuels Energy, Performance & Longevity
More muscle means better metabolism, stronger bones, and higher energy. That translates to better golf, travel, work performance, and quality of life.

💡 The real question isn’t can you afford to train after 40…
It’s can you afford not to?

👉
If you’re over 40 and want to build strength safely, efficiently, and intelligently, message me to schedule a private 30-minute session.

Your health is your greatest asset.
Invest accordingly.

01/21/2026

The Slingshot: Increase Hip Speed 🔥
Want more power and speed in your swing—without stressing your back or knees? The Slingshot drill teaches your body how to load, release, and rotate the hips the right way, helping you create faster hip speed, better sequencing, and more effortless power.
This is a simple, joint-friendly movement I use with golfers and active adults to improve performance and protect longevity. If you want to move better, swing faster, and stay strong after 40, book a private assessment and experience our 30-minute training system.
Visit www.chrisownbey.com or message me to get started

https://www.youtube.com/watch?v=O8HodjQ4f4Q

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