Joey Thurman

Before going on national tv I need to get my body prepped! 😝 This is from Memorial Day 2023 right after winning Mr. Illinois 💪🏆
(hope to be back soon!)

This happened….I got fired after! Next time I won’t miss LEG DAY!

8–10 second sprints are one of the most underrated tools for fitness, fat loss, blood sugar control, and staying athletic as you age.

But don’t be an idiot and go full send on day one.

Get after it!!
Sprint protocol:
Warm up for 5–10 minutes first.

Then do:

8–10 second sprint
Rest 60–90 seconds
Repeat for 4–6 rounds

Start at about 70–80% effort, especially if you haven’t sprinted in a while.

Build up over time before going all-out.

Do this 1–2x per week, preferably on a bike, hill, sled, or soft surface if your joints aren’t ready for flat-ground sprinting.

You don’t need more boring cardio.

You need short bursts of intensity — done intelligently.

Save this and ease into it.

You don’t have to go so hard! Here’s what the research says!

3 exercises for your legs! AI Me... thoughts? Voice needs some work! lol!

Fat loss, repair, cognition? SLEEP!

😱 If you’re over 30 and still playing recreational sports, this is what I’d tell you not to do.

Do not assume the body you had 20 years ago is the same body you have now.

It’s great that you played high school football, basketball, soccer, baseball, or whatever it was back in the day — but that does not mean you can jump back on the field, court, or pickleball court and move like you’ve been training that way the whole time.

You have to build tissue tolerance again.

That means your muscles, tendons, joints, ligaments, and connective tissue need to be slowly exposed to the same forces you’re asking them to handle.

Sprinting, cutting, jumping, twisting, landing, stopping, and accelerating are all skills — and if you haven’t loaded your body that way in years, you can’t just show up and expect it to go well.

That’s why you’re seeing so many Achilles tears, calf strains, knee issues, shoulder problems, and low-back injuries in recreational athletes.

Look at pickleball, for example. People love it because it feels accessible — but now you have adults who haven’t trained power, quick change of direction, or loaded their tendons in decades suddenly lunging, sprinting, planting, twisting, and reaching for balls.

That is a recipe for injury.

And the research backs this up. Sports and recreation injuries hit the lower body the most — about 42% of injuries — followed by the upper body at about 30%, and head and neck injuries around 16%. One study found that over 40% of recreational sports participants dealt with an injury in a year.

So after 30, it’s not that you can’t play hard.

You just need to earn the right to play hard again.

Train your calves. Strengthen your hips. Load your hamstrings. Work on mobility. Practice deceleration. Warm up properly. Build up sprinting and jumping gradually.

Because after 30, you’re more likely to get hurt from explosive movements your body wasn’t ready for.

And after 40, you’re more likely to get hurt from tendons, joints, and old injuries finally asking for payment.

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Do this before bed! It’s the simple things! via AI Shorts Studio

Optimized Joey vs. Chaos Joey.

One sleeps 8 hours, tracks protein, strength trains with a plan, gets his steps in, and actually warms up.

The other one raw dogs life, trains whatever muscle “feels right,” counts coffee as breakfast, and calls walking from the parking lot cardio.

Here’s the truth — you don’t need to be perfect, but you do need some structure.

Sleep better.
Eat protein.
Lift consistently.
Walk more.
Every workout doesn’t have to be”CRUSH IT!”
So be honest… which Joey are you right now?
Optimized Joey or Chaos Joey?

Save this for your next Monday “fresh start.”