Sendyka Fit Over 40

Hive Mind Stories

Today we have a cautionary tale from @mountainpaddler2242:

I've won titles in:
Mountain Biking
Cyclocross
Sprint Kayaking
Endurance Paddling
Kickboxing

and most recently, I've earned the title of a heart condition as a direct result of endurance training.
I was otherwise in peak condition with no family history.
You're right. The softer approach is the better approach.

BTW, I'm an anthropology major as well and also had a similar experience with avoiding a knee surgery as well.And for anyone still thinking I’m telling far-fetched tales, here’s a cardiologist discussing the ins and outs of what can happen in older hearts when they’re subjected to too much high intensity:
https://youtu.be/olg90Dq9ay8?si=3dYWp...

What are your thoughts on balancing intensity and safety in your fitness journey? Have you experienced similar challenges? Share your stories below!

5 days ago (edited) | [YT] | 61

Sendyka Fit Over 40

More collective wisdom coming your way! Here’s a response from @claytronico to the slow jogging video. They lay out some essential truths for beginners that really got me thinking—I couldn’t have said it better myself (bold emphasis mine, and yes, I believe the glutes do get activated when slow jogging because that’s what Tanaka said! 😄):


One thing new folks typically don't think early on is core strength. The spine needs to be stabilized while the foot is in ground contact, and the best way to deal with that is by having good posture with an ability to resist inertial loads. That's hard enough, what's worse is this needs to be coordinated with breathing. Adding insult, untrained people lack elasticity in their heel tendon, which will take months to train, and more than months to recover if injured. Dog piling on that, most people also have weak hip flexors, which are very easy to overload and difficult to observe because they are deep in the mid section. The good news is that running will help in all these areas, but only when it isn't overdone. Going out and overdoing it will only expose where you are the weakest, and set you back from making progress. One thing is certain, slow running isn't going to help with the big glute, that is reserved for max effort exercises like sprinting and jumping. There is no one exercise to rule them all, but light intermittent jogging for someone who is out of shape is a pretty darn good way to get started on the path without getting too bogged down with complex exercises, movement patterns and programs. Building the body awareness is a far bigger piece of the puzzle than many think. Getting that nailed on a small number of basic exercises should keep an untrained person busy for at least the first year on the journey.


What tips would you share with someone just starting their fitness journey?

2 weeks ago | [YT] | 69

Sendyka Fit Over 40

Thanks to everyone for subscribing, commenting, and sharing your stories. I truly enjoy the insights and experiences you bring to this channel, and I think many of them are so powerful that they should be shared with everyone.

So, I’m starting a little series I’m calling Hive Mind Stories—a space to share the real experiences and insights we’re all picking up along the way.

Here’s one from @skiziskin, in response to my "High Intensity, Worth the Risk?" video. It’s an inspiring story about resilience, aging, and the smart use of high-intensity workouts (for a well defined purpose) and staying active to keep a chronic illness at bay. I found it motivating, and I hope you will too:

"I live in the snowiest big city on earth (Sapporo, Japan) and I'm highly active at 68 even though I suffer from Ankylosing Spondylitis. My outdoor athlete lifestyle is the reason this disease has not fused my spine though I have had it for decades. I avoid shoveling snow like the plague. My back just can't take it. I backcountry ski from November to June and run in the non-snowy months. I do use high intensity workouts as the spice of my training. Mostly I run slowly over distances between 7 and 10 km. But about one day in five I go to the track and do 4-5 100 and 200 meter intervals with a slow warmup and cool down and I stop before I am spent. This is important to maintain the anaerobic fitness that backcountry skiing requires. When touring in avalanche terrain we have to be able to move quickly through hazardous sections one person at a time so we never expose multiple people to the potential avalanche, then recover quickly as we will do that again and again. The same goes for the skiing down parts. As I have aged I have learned how important recovery is and now I only run two to three days a week and in winter ski at about the same frequency. I wish I could do more but it takes that much longer to recover if I do consecutive days. I have to accept that as part of my age and my autoimmune disease. I love interval training but I have to limit myself to keep my fitness regimen sustainable. I fully expect to keep doing this as long as I am alive. Your channel is an excellent regulator on my impulsiveness to do more than I should expect of myself. All things considered, I have to be satisfied with my physical condition."

Are there any strategies you use to stay active despite challenges?

3 weeks ago (edited) | [YT] | 103

Sendyka Fit Over 40

LOVE CAN NOW BE EXPRESSED AS COFFEE ☕😉

Thank you all for the likes, subscribes, and the good vibes you’ve been sending my way. Now there’s another way to show love: buying me a coffee! A little caffeine goes a long way—especially around here!

Whether it’s a one-time treat or a monthly caffeine boost, it’s up to you, and no account is needed to support.
No perks for now, just a whole lot of coffee-powered gratitude and a happy dance! ☕😄

Here's the link:
buymeacoffee.com/sendykafitover40

1 month ago (edited) | [YT] | 43

Sendyka Fit Over 40

Are you ready for some INTERVAL WALKING with me?🚶‍♂️
See you soon in the upcoming new video!

1 month ago | [YT] | 84

Sendyka Fit Over 40

"Tyranny of Perfection - Why We Need Realistic Fitness Goals"


I don’t know about you, but I find those people on YouTube with perfect-looking bodies more intimidating than inspiring. Who even has time for that unless it’s your full-time job? And let’s be real—some might be resorting to steroids or other extremes. Should we all really be striving for this new, bulked-up ideal that has so little to do with actual health?


When you’re asked to achieve perfection, it feels like an impossible task. Just thinking about it makes me want to lie in bed and binge Netflix. But setting a manageable goal, like stretching for just 3 minutes a day? That’s something I can commit to—and build from there.

That’s one of the reasons I’m putting myself out there. We need different role models. We need real people with real lives and real stories to share. Yeah, I know I don’t fit the current fitness ideal, but then again, this channel isn’t for everyone.


What about you? Do you feel more motivated by real, relatable goals or by the pursuit of perfection?

1 month ago | [YT] | 88

Sendyka Fit Over 40

Your Happiness in Fitness: What’s the Measure?

Some people can’t stop talking about “maximizing gains” and “optimizing protein intake.” But let’s not be those boring “gym bros” who can’t talk about much else. Sure, nutrition is important , but muscle size? Not so much—it’s not necessarily correlated to strength (just look at Bruce Lee). I don’t go to the gym, and I don’t drink protein shakes. I’ve got enough muscles to do the jobs I want them to do.

Bicep size and lean body mass are easy to measure, but you can look great and still feel like crap. The metrics for being happy in your body are tricky.

For me, happiness is hiking with enough strength to last for a few days and with enough flexibility not to ache in places.

What's your happiness metric? Please comment below.

1 month ago (edited) | [YT] | 23

Sendyka Fit Over 40

How do you stay fit, and when do you find the time?

I use habit stacking. After brushing my teeth in the morning (two minutes) and having a glass of water, I immediately jump into three minutes of stretching. These two habits have become so linked that I do them almost without thinking. And once I'm stretched, I'm ready to face the day.

What about you? Do you have a method that helps you stick to your health routine?

2 months ago | [YT] | 10

Sendyka Fit Over 40

Hello All,


Happiness is a funny thing. It’s very subjective. If a rich man feels unhappy, he’s unhappy. If a poor man feels happy, he’s happy.

If a gym bro can bench press X and lift Z, he’s considered fit. But there is a feeling to having one’s body that’s harder to quantify. Do you feel good in your body? Does it move without stiffness or pain, like it did when you were a kid climbing trees and crawling through ditches?

I have always considered myself about as flexible as a block of wood and made my peace with it, but after two years of doing three-minute morning stretches, I suddenly realized that I feel different… and happier, and I want more! So, I’m embarking on an experiment to see if a 50-year-old can move like a kid again and will be documenting my journey. I’m going to be trying all sorts of “animal movements” to achieve it. Is that something you’d be interested in?

Let me know in the comments below and please share your thoughts, tips (my plan is as flexible as I hope my body will be), and experiences on flexibility and mobility.

2 months ago (edited) | [YT] | 10

Sendyka Fit Over 40

Hello Everyone!

Thank you for voting on what the next production should be! The horse stance video won, but it’s going to be delayed a little due to a typhoon 😅.

I have some good news too! I’m putting the finishing touches on something very special: videos about stretching, including a short stretching routine that has made my life so much better. There will be an explainer and a follow-along video.

I’m excited to share it with you all soon!

3 months ago | [YT] | 9