Mike Norris Fit - Don't Let The Old Man In

Free PDF- "The Simple Fitness Framework for Men Over 50" - docs.google.com/document/d/1O7fPI0hYODLNcF2bbU0D0G…
Any problem getting the PDF please comment below and I'll get it to you.

3 weeks ago | [YT] | 1

Mike Norris Fit - Don't Let The Old Man In

What Are You Working On This Week?
New week - 2026. Fresh focus.

. Take 2 minutes and answer this for yourself (and for us):


1. What is the main thing you’re working on this week? Not everything. The ONE thing that actually moves the needle. The one thing to get you closer to your 2026 goals.
2. What is your goal right now for week?

3 weeks ago | [YT] | 0

Mike Norris Fit - Don't Let The Old Man In

Happy New Year to all my YouTube friends! Here's to a safe and healthy 2026. NEW YEAR-NEW STRENGTH !

3 weeks ago | [YT] | 6

Mike Norris Fit - Don't Let The Old Man In

Link to FREE PDF- The 15-Minute Rule- 15 Minutes 3 Days A Week
docs.google.com/document/d/1SdgvT_k-NOpzxW7_oWyjp8…

4 weeks ago | [YT] | 1

Mike Norris Fit - Don't Let The Old Man In

FREE - 5 MINUTE DAILY MOBILITY RESET- docs.google.com/document/d/1-8LdMtLPMgDyu7-6EDWCtT…

4 weeks ago | [YT] | 1

Mike Norris Fit - Don't Let The Old Man In

Get A Head Start On 2026!

Let me ask you something…
When you look ahead to 2026, what’s the one area of your life where you know you can do better?

I’m not talking about a big New Year’s resolution that dies by February.
I mean the real thing you want to improve—the thing you already know would make your life better if you just started working on it now.

For some of us, it’s our health.
For others, it’s energy, consistency, flexibility, or finally getting our strength back.

Some of you might just want to wake up without pain, walk a little farther, or feel like you’re actually moving forward again.

Here’s what I’ve learned over the years:
You don’t need perfect conditions.
You don’t need the “right time.”
You don’t need to overhaul your whole life.

You just need one decision.
One small shift.
One thing you’re willing to carry into 2026 and get 1% better at.

So here’s my question for you—and I want you to really think about it:

What’s the ONE thing you want to improve in 2026… and what’s your very first step toward it?

Drop it in the comments.
Let’s start building some momentum together.

We’re not waiting until January.
We’re starting right now.

2 months ago | [YT] | 2

Mike Norris Fit - Don't Let The Old Man In

💬 If you’ve been inactive for years, you’re not alone. The key is starting slow and building consistency.

What’s one small thing you’ll start doing this week to get moving again? Comment below 👇

🔔 Subscribe for more videos on fitness, movement, and motivation after 50!

3 months ago | [YT] | 1

Mike Norris Fit - Don't Let The Old Man In

The Perfect 1-Hour Fat-Burning Routine

Part 1: 30 Minutes Walk or Stationary Bike
• Time: 30 minutes
• Calories burned: ~120–180 (average ~150)
• Focus: Steady, joint-friendly cardio to warm up the body and begin calorie burn.

Part 2: 20 Minutes Metabolic Circuit

Do 2 rounds (sets) of the following exercises. When one set is complete rest 2-5 minutes, then start 2nd set. rest 15–30 seconds between each exercise) You may need more rest depending on your fitness level. You may only be able to do one set if new to this. Go at your pace according to YOUR fitness level.

• Squats
• Push-ups (or Dumbbell Bench Press)
• Bent-over Rows (dumbbells or bands)
• Plank with Shoulder Taps
• Step-ups or Walking Lunges
• Time: 20 minutes
• Calories burned: ~160–250
• Focus: Combines strength and cardio for maximum calorie burn and metabolism boost.

Part 3: 10 Minutes Cool Down & Stretch
• Time: 10 minutes
• Calories burned: ~30–50
• Focus: Gentle stretching to improve flexibility, aid recovery, and prevent injury.
Total Calorie Burn:
~310–480 calories in 1 hour

Why This Works
• Cardio trims fat and builds endurance
• Circuit training builds muscle and boosts metabolism
• Stretching keeps you flexible and injury-free

Repeat this routine 3 times a week to burn 1,000–1,500 calories weekly.
Paired with proper nutrition, this is a realistic way to lose 26 pounds in 6 months

3 months ago | [YT] | 0

Mike Norris Fit - Don't Let The Old Man In

Daily Shoulder Arthritis Plan

Step 1: Massage Gun Flow (5 minutes)

Goal: Loosen tight muscles that tug on the joint.
• Upper traps (top of shoulders/neck): 30 sec each side
• Rear delts (back of shoulders): 30 sec each side
• Lats (side of back, just below armpit): 30 sec each side
• Pecs (chest): 30 sec each side
• Biceps + triceps (upper arm sweep): 20 sec each side

👉 Use light to medium pressure, let the gun float. Avoid the bony parts of the joint.

⸻

Step 2: Warm-Up (2 minutes)
• Pendulum Swings: 1 min each arm (small circles, arm hanging).

⸻

Step 3: Mobility (3 minutes)
• Wall Angels: 1 min (slow, controlled)
• Shoulder Circles: 30 sec forward + 30 sec backward

⸻

Step 4: Strength & Stability (4 minutes)
• Band External Rotations: 2 x 12 reps each side
• Band Pull-Apart: 2 x 12 reps

👉 High reps, light tension. Focus on smooth motion, not force.

⸻

Step 5: Cooldown & Stretch (1 minute)
• Cross-Body Shoulder Stretch: 30 sec each side

⸻

🧊 Heat & Ice Tips
• Use heat before (helps loosen stiffness).
• Use ice after if it feels sore or swollen.

⸻

⚖️ Frequency
• Daily is ideal, but even 4–5x per week will help.
• On bad pain days, just do Step 1 (massage gun) + Step 2 (pendulum swings).

3 months ago | [YT] | 0

Mike Norris Fit - Don't Let The Old Man In

“Is your body aging faster than you are?”
That’s the question I tackle in today’s video.
Walking isn’t just exercise—it’s one of the most powerful anti-aging habits you can build after 50. A long-term study even showed daily walkers lived 5 years longer on average.

Do you have a daily walking routine, or are you just starting out?

4 months ago | [YT] | 0