Past Your Prime Podcast – Episode 15 Recap
How to stay consistent with exercise when life is busy—that’s the question we’re answering in Episode 15 of Past Your Prime. Co-host Alex Keicher shares how he’s still training like a pro while working full-time, raising two kids (including a newborn), and managing injuries. No fluff. Just a practical, tested system that anyone can adapt.
The Five Barriers to Staying Consistent with Exercise
In this episode, Alex and Craig break down the five biggest obstacles that stop people from building a consistent training routine—and how Alex has overcome each one, sometimes unintentionally, sometimes with clear strategy.
1. Accountability
Are you showing up when you say you will? Alex shares how he structures his day—like wearing gym clothes to put his kid to bed—to make getting to the gym a near-automatic behavior. This is all about putting yourself on your calendar.
2. Comfort Level
Do you enjoy the gym, or do you feel out of place? Alex talks about how embracing his late-night training sessions (and stretchy pants) helped him find a comfortable rhythm.
3. Coaching Need
Do you know what to do when you work out? Thanks to years of coaching and experience, Alex now trains confidently on his own—even while adapting for injuries. This is not everyone starting place. Read how we would start if you are completely new in our article How To Start A Workout Routine.
4. The Rehab Standard vs. Performance Standard
Is your body ready for what your mind wants to do? Alex is still recovering from a wrist injury, and he shares how he balances intensity with recovery by limiting frequency and listening to warning signs.
5. Physical Barriers (Time & Location)
Can you actually get to your workout? After experimenting with early mornings and post-work gym sessions, Alex found that training after putting his kids to bed gave him the freedom to train without rushing or missing family time.
Alex’s Real-Life Workout Routine (That Actually Works)
- Wake-up: 5–6am, depending on when the kids wake up
- Work: Full-time job during the day
- Family: Afternoon and early evening are reserved for parenting
- Training Time: 8:30pm after the kids go to sleep
- Recovery: Sauna sessions, longer rest between high-intensity workouts
- Volleyball & Basketball: On weekends when recovery allows
Simple Nutrition, Supplements, and Recovery Strategies
Alex keeps his nutrition simple and effective. After discovering how good he felt eating teriyaki bowls in Hawaii, he’s stuck to a mostly whole-food plan built around white rice, meat, and consistency.
His weekly approach:
- Breakfast: yogurt, fruit, and a protein shake with collagen and creatine
- Lunch: salad with ~50g of protein
- Dinner: white rice and Korean-marinated meats
- Snacks: fruit (bananas, apples, grapes)
- Supplements: multivitamin, magnesium, collagen, creatine, fish oil, electrolytes
He also uses a rice cooker and Costco staples to simplify prep. His advice? Keep it repeatable, don’t over complicate it, and stack one good habit at a time.
How to Balance Injuries Without Quitting Your Workout Plan
Alex’s wrist injury prevents him from doing some upper body lifts, but he doesn’t let that stop him. Instead of abandoning workouts altogether, he modifies intelligently and limits the volume and frequency of sports that aggravate his symptoms—especially volleyball.
He admits to ignoring some PT advice (sorry, Craig), but he’s figured out a system that works for him: intense, focused training paired with longer recovery windows.
Mindset Shifts: Why Exercise Wins Even on Exhausting Days
Between newborn sleep cycles and a stressful job, Alex is tired—often. But he continues to show up because of the mental and emotional benefits of staying active. He views exercise not just as physical upkeep but as a mental health tool and stress relief outlet.
His philosophy is simple: even if you’re tired, even if you’re sore, just get to the gym. Once you’re there, you’ll figure it out.
Final Takeaway: Build a System That Fits Your Life
Alex’s life isn’t perfect for training—but he’s made training fit anyway. That’s the difference between short-term motivation and long-term consistency. He knows what works for him, and he’s created a repeatable process that removes friction, minimizes excuses, and stacks small wins.
If you’re trying to get back into a routine, struggling with injuries, or feel like your schedule is too chaotic to train, this episode offers a real-world blueprint.
Need Help with Your Routine?
Leave a comment if you’re struggling with any of the five barriers—accountability, comfort level, coaching need, physical barriers, or injury limitations—and we’ll tackle them in a future episode or respond directly.
Don’t forget to subscribe and share this episode if it helped you. It’s free, and it helps us reach more people who still want to train hard—even when life gets complicated.
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