Category Archives: Fitness and Health

Explore Fitness Health Tips on CurtisMatthews.com

Welcome to CurtisMatthews.com, where sustainable, healthy lifestyles are a priority. My approach focuses on nutrition, effective training, and holistic well-being, ideal for athletes and beginners alike.

Natural bodybuilding is a highlight here, promoting whole foods and safe training methods for a lean physique. This discipline attracts those committed to holistic health improvement.

Here, you’ll receive guidance on building muscle, losing fat, and enhancing overall fitness. Learn about balanced nutrition, varied exercises, and recovery. Discover how resistance training, cardio, and stretching contribute to your health.

Visit CurtisMatthews.com for practical advice and inspiration. Whether you’re into bodybuilding or general wellness, I’m here to support your journey.

Graphic for Curtis Matthews showing gym equipment with the words Still Strong at 59, Natural Strength, Business Discipline.

Still Strong at 59: Natural Fitness, Business Discipline, and the Mobile Wiseguy Mindset

Curtis Matthews, Fitness and Health, Strength & Challenges, Wireless Career & Milestones, , , , , , ,

I am 59 years old. I have trained naturally my whole life.

No supplements. No shortcuts. No fake image.

Just years of showing up, pushing through hard days, and refusing to quit halfway.

Still Strong at 59

I am not posting this just to brag about fitness. Strength matters, but the deeper story is discipline.

For most of my life, training has been part of who I am. Not because it was easy. Not because I always felt like doing it. Because I learned a long time ago that results come from consistency.

That lesson has carried into every part of my life, including business.

1,000 nonstop air squats A test of endurance, focus, and refusing to stop when it gets uncomfortable.
100 nonstop leg press reps Four plates per side for 100 reps. No drama. Just work.
1,000-pound leg press 32 reps years ago, built from decades of natural training.
20+ pull-ups at 59 Still training. Still improving. Still not making excuses.

I also completed the St. Jude push-up challenge with 6,100 push-ups. That kind of challenge is not just physical. It is mental. You either keep showing up or you do not.

Read my St. Jude push-up challenge story here.

Note: replace the # above with your St. Jude post link before publishing.

1,000 Nonstop Air Squats

This is one of the best examples of what I mean by discipline. Air squats sound simple until you keep going long after your body wants you to stop.

100 Reps on the Leg Press

This video shows me doing 100 nonstop reps on the leg press with four plates per side. At this stage of life, I am not trying to prove I can lift the heaviest weight in the room. I am proving that discipline still works.

1,000-Pound Leg Press for 32 Reps

This was years ago, but it is still part of my story. I built that strength naturally over time. No shortcuts. No magic formula. Just training, patience, and consistency.

What Fitness Taught Me About Business

Fitness taught me patience. It taught me pain tolerance. It taught me follow-through. Most of all, it taught me accountability.

You do not get stronger by talking about training. You get stronger by doing the work.

Business is the same way.

Customers do not need excuses. They need someone who follows through. Someone who stays with the issue. Someone who does not disappear when the process gets frustrating.

When a company needs help with wireless upgrades, new lines, account cleanup, device ordering, or business wireless support, the work is not always simple. There are details. There are delays. There are moving parts.

That is where discipline matters.

I understand the value of staying with a problem until it is handled. I learned that in the gym long before I applied it in business.

The Mobile Wiseguy Mindset

Mobile Wiseguy is not just a name. It is how I operate.

Direct. Experienced. No fluff. No quitting halfway.

I have spent decades in wireless. I have seen how confusing business accounts, upgrades, promotions, billing issues, and device orders can become when nobody takes ownership.

That is why I try to be the person who stays with the problem until there is a result.

The same discipline that built my strength is the same discipline I bring into my work.

Natural strength. Business discipline. Still building.

Need Business Wireless Help?

If your business needs help with wireless upgrades, new lines, device ordering, or business account support, contact me through WirelessConsultant.net.

I bring the same mindset to business that I bring to training: stay with it until the job gets done.

Contact Curtis Matthews

9 Days Into a Smarter Training Plan (Less Volume, Better Recovery, Leaner Body)

Curtis Matthews, Fitness and Health, Projects & Case Studies,

9 Days Into a Smarter Training Plan

I’ve always trained hard — heavy and high volume. But my current goal is simple:
lose body fat while keeping (and ideally gaining) muscle.
So I tightened up my plan and tracked what happened.

9 days consistent
20 min cardio each workout day
15 sets max (not counting abs/calves)

200 lb → 196 lb

Body weight change in 9 days (down 4 lb).

Progress

Recovery: noticeably better

Less beat up, better energy, more consistent workouts.

Big Win

What I Actually Did

  • Split: Chest/Shoulders/Triceps → Back/Biceps → Legs
  • Abs between sets on 3–4 of these days
  • Calves between sets on some days
  • Cardio: 20 minutes after each workout day

What I Changed (The Key Part)

  • I used to do 25+ sets a day and stay heavy.
  • Now I’m keeping it to 15 sets max most days (often less).
  • Abs and calves don’t count toward that set cap for me.
The difference? I can still train hard, but I’m not training reckless.
Recovery is finally matching effort.

Rest Day (Yes, I Took One)

My first and only rest day so far was on Day 5. I did nothing that day — no cardio, no “active recovery.”
Just rest. And it helped.

What I’m Trying to Prove (To Myself)

A lot of people think you have to destroy yourself daily to get results.
I’m testing the opposite: do enough to grow, recover, and come back stronger —
while leaning out at the same time.

What’s Next

  • Keep the same split and volume cap
  • Track weight, recovery, and strength week-to-week
  • Watch the mirror (that’s the truth test)

If you’re serious about training and you’re not 22 anymore, this is the kind of approach that keeps progress moving without burning you out.
I’ll post another update after more days are logged.

Today I am tracking my calories and protein intake

Curtis Matthews, Fitness and Health, food

I am wondering if keeping track of my meals on my site will hold me more accountable to look the best I can naturally at 58 years old. Well this is my first post with todays meals.

A breakfast spread featuring a white bowl filled with 1 cup of creamy cottage cheese topped with scattered walnut pieces, dried cranberries, and a drizzle of golden honey; a colorful cereal bowl containing Honey Nut Cheerios submerged in whole milk; and a steaming mug of black coffee lightened with a splash of milk and sweetened with a touch of honey, all arranged on a simple wooden table.

Breakfast

1. A Cup of Cottage Cheese with Walnuts, Cranberries, and Honey

  • Cottage Cheese (1 cup):
    • Assuming full-fat cottage cheese (4% fat), 1 cup (about 225g) = 220 calories and 25 grams of protein.
  • Walnuts:
    • Assuming 1 ounce (about 14 halves or 28g), a common add-in = 185 calories and 4.3 grams of protein.
  • Dried Cranberries:
    • Assuming 1/4 cup (about 30g), a typical topping = 123 calories and 0.1 grams of protein.
  • Honey:
    • Assuming 1 tablespoon (21g), a standard drizzle = 64 calories and 0 grams of protein.

Subtotal:

  • Calories: 220 + 185 + 123 + 64 = 592 calories.
  • Protein: 25 + 4.3 + 0.1 + 0 = 29.4 grams of protein.

2. A Bowl of Honey Cheerios with Whole Milk

  • Honey Nut Cheerios:
    • Assuming a standard “bowl” is 1.5 cups (about 54g, based on typical serving size) = 202 calories and 4.5 grams of protein.
  • Whole Milk:
    • Assuming 1 cup (240ml), a common amount for a bowl of cereal = 150 calories and 8 grams of protein.

Subtotal:

  • Calories: 202 + 150 = 352 calories.
  • Protein: 4.5 + 8 = 12.5 grams of protein.

3. Coffee with Milk and Honey

  • Black Coffee:
    • Negligible calories and protein (about 2 calories, 0g protein per cup).
  • Whole Milk:
    • Assuming 2 tablespoons (30ml), a typical splash = 19 calories and 1 gram of protein.
  • Honey:
    • Assuming 1 teaspoon (7g), a common coffee sweetener = 21 calories and 0 grams of protein.

Subtotal:

  • Calories: 2 + 19 + 21 = 42 calories.
  • Protein: 0 + 1 + 0 = 1 gram of protein.

Grand Total

  • Calories: 592 (cottage cheese mix) + 352 (Cheerios) + 42 (coffee) = 986 calories.
  • Protein: 29.4 (cottage cheese mix) + 12.5 (Cheerios) + 1 (coffee) = 42.9 grams of protein.

Lunch

A simple lunch plate featuring 1.5 cups of steamed mixed vegetables, including vibrant green broccoli, sliced orange carrots, and bright green peas, arranged neatly with no added fat; alongside a 3-ounce portion of tender, lean pork loin, cooked without additional fats, served on a plain white dish against a minimalist background.

Steamed Vegetables (1.5 cups)

  • Assumption: A mix of steamed vegetables (e.g., broccoli, carrots, peas) with no added fat.
  • Calories: Approximately 35 calories per cup (based on general steamed mixed vegetables).
    • 1.5 cups = 1.5 × 35 = 52.5 calories.
  • Protein: Approximately 2.4 grams per cup.
    • 1.5 cups = 1.5 × 2.4 = 3.6 grams of protein.

Pork (unspecified amount)

  • Assumption: Since no quantity is given, I’ll assume a typical serving size of 3 ounces (85 grams) of cooked lean pork loin, which is a common portion to pair with vegetables.
  • Calories: Approximately 200 calories for 3 ounces of steamed or cooked lean pork loin (no added fat).
  • Protein: Approximately 25 grams for 3 ounces.

Total Estimate

  • Calories: 52.5 (vegetables) + 200 (pork) = 252.5 calories.
  • Protein: 3.6 (vegetables) + 25 (pork) = 28.6 grams of protein.

Snack

This is my protein drink which whole milk, peanut butter and a banana.

1. Whole Milk (10 oz)

  • Volume Conversion: 10 oz of whole milk is approximately 1.25 cups (since 8 oz = 1 cup).
  • Calories: Whole milk has about 150 calories per cup.
    • 1.25 cups × 150 calories = 187.5 calories.
  • Protein: Whole milk has about 8 grams of protein per cup.
    • 1.25 cups × 8 grams = 10 grams of protein.

2. Peanut Butter (2 tablespoons)

  • Serving Size: 2 tablespoons of peanut butter is about 32 grams (standard for most brands).
  • Calories: Peanut butter (smooth, unsalted) has about 190 calories for 2 tablespoons.
    • 190 calories.
  • Protein: Peanut butter has about 8 grams of protein for 2 tablespoons.
    • 8 grams of protein.

3. Banana (1 medium)

  • Assumption: A medium banana weighs about 120 grams (a typical size, 7-8 inches long).
  • Calories: A medium banana has about 90 calories.
    • 90 calories.
  • Protein: A medium banana has about 1.1 grams of protein.
    • 1.1 grams of protein.

Total Estimate

  • Calories: 187.5 (whole milk) + 190 (peanut butter) + 90 (banana) = 467.5 calories.
  • Protein: 10 (whole milk) + 8 (peanut butter) + 1.1 (banana) = 19.1 grams of protein.

Dinner

Dinner

1. Cooked Lentils

  • Assumption: About 1/2 cup of cooked lentils (approximately 100 grams), as estimated from the image.
  • Calories: 115 calories per 1/2 cup.
    • 115 calories.
  • Protein: 9 grams per 1/2 cup.
    • 9 grams of protein.

2. Whole Wheat Spaghetti with Sauce

  • Assumption: About 1 cup of cooked whole wheat spaghetti (approximately 140 grams) with a light tomato-based sauce, around 1/4 cup (60 grams).
  • Whole Wheat Spaghetti:
    • Calories: Cooked whole wheat spaghetti has about 125 calories per cup (slightly fewer than regular spaghetti due to higher fiber content).
      • 125 calories.
    • Protein: Whole wheat spaghetti has about 7 grams of protein per cup (higher than regular spaghetti due to the whole grain).
      • 7 grams of protein.
  • Tomato Sauce:
    • Calories: A basic tomato sauce has about 20 calories per 1/4 cup (no added oil or cheese assumed).
      • 20 calories.
    • Protein: Tomato sauce has about 0.5 grams of protein per 1/4 cup.
      • 0.5 grams of protein.
  • Subtotal for Whole Wheat Spaghetti with Sauce:
    • Calories: 125 + 20 = 145 calories.
    • Protein: 7 + 0.5 = 7.5 grams of protein.

3. Pork Chops

  • Assumption: The pork chops look like about 3 ounces (85 grams) of cooked lean pork chop, a common portion size. I’ll assume they’re grilled or pan-cooked with minimal added fat, as no heavy sauce or breading is visible.
  • Calories: A 3-ounce lean pork chop (trimmed of visible fat) has about 200 calories.
    • 200 calories.
  • Protein: A 3-ounce lean pork chop has about 25 grams of protein.
    • 25 grams of protein.

4. Side Salad (Lettuce, Cucumber, Tomato)

  • Assumption: 1 cup of lettuce (30 grams), 1/2 a medium cucumber (100 grams), and 1/2 a medium tomato (90 grams), with no dressing.
  • Lettuce:
    • Calories: 5 calories per 1 cup.
      • 5 calories.
    • Protein: 0.5 grams per 1 cup.
      • 0.5 grams of protein.
  • Cucumber:
    • Calories: 8 calories per 1/2 medium cucumber.
      • 8 calories.
    • Protein: 0.3 grams per 1/2 medium cucumber.
      • 0.3 grams of protein.
  • Tomato:
    • Calories: 11 calories per 1/2 medium tomato.
      • 11 calories.
    • Protein: 0.5 grams per 1/2 medium tomato.
      • 0.5 grams of protein.
  • Subtotal for Salad:
    • Calories: 5 + 8 + 11 = 24 calories.
    • Protein: 0.5 + 0.3 + 0.5 = 1.3 grams of protein.

Total Estimate

  • Calories: 115 (lentils) + 145 (whole wheat spaghetti with sauce) + 200 (pork chops) + 24 (salad) = 484 calories.
  • Protein: 9 (lentils) + 7.5 (spaghetti with sauce) + 25 (pork chops) + 1.3 (salad) = 42.8 grams of protein.

Last snack

Greek Yogurt with walnuts, cranberries and honey

Ingredients:

  • Greek yogurt (1 cup, plain, non-fat): 100 calories, 17g protein
  • Walnuts (1/2 oz / ~7 halves): 92 calories, 2g protein
  • Dried cranberries (2 tbsp): 50 calories, 0g protein
  • Honey (1 tbsp): 64 calories, 0g protein

Total:

  • Calories: 306
  • Protein: 19g
Curtis Matthews

High rep or Heavy training

Curtis Matthews, Fitness and Health, Tampa

56 Years Strong: Muscle Confusion and Crushing Leg Day (400lb Leg Press!)

Man, 56 and still pushing limits! Gotta love the feeling of proving people wrong. 40+ years in the gym and I’m still finding new ways to shock my muscles and keep them growing. Forget the typical routines, I’m all about mixing it up – heavy weights, high reps, you name it. Last week? 1000 air squats had my legs screaming (in a good way!). This week? 400 pounds for 100 reps on the leg press! Talk about muscle confusion! It’s not just cross-training, it’s an art form.

400lbs 100 reps

Speaking of art, check out the video of that leg press challenge. Pretty epic, right? Just a reminder that age is just a number when it comes to pushing yourself. But hey, it’s not all about the numbers. Consistency, clean eating, and that mind-muscle connection – those are my secrets. Gotta feel the workout, you know?

And speaking of clean, did I mention I’m 100% natural? That’s right, no shortcuts, just hard work and dedication. Turning 57 in a couple of weeks, and I wouldn’t feel stronger or more alive. This ain’t just about aesthetics, it’s about proving that anything is possible with the right mindset and approach.

So, here’s to defying expectations, embracing challenges, and proving that age and even genetics are just hurdles, not roadblocks. Keep pushing, keep experimenting, and keep inspiring! Natural and never slowing down – that’s my motto!