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Getting Back on Track After Missing Gym Days

July 11, 2026Curtis Matthews, Fitness and Health, food, Pictures, Strength & Challengesnatural fitness, still strong at 59, strength trainingcurtism

Updated July 13, 2026

Getting back on track does not always look pretty.

Sometimes it looks like missing too many gym days, eating out more than planned, taking a trip, enjoying the holiday, then coming home and deciding the routine starts again now.

I am not writing this like some fitness expert who never misses a workout.

I am writing it as me.

I had a stretch where I missed too many gym days. Part of it was the Fourth of July trip. Part of it was food, family, people, places, and just being out of the normal routine. That happens. The mistake is not missing a few days. The mistake is letting a few missed days turn into a whole new bad habit.

That is what I am trying not to do.

The Fourth of July Trip Threw Off the Routine

We had a good Fourth of July weekend. We went places, ate good food, spent time with people, and enjoyed life. I am not going to pretend I was walking around with a food scale and a perfect fitness plan in my pocket.

That is not real life for me.

I like training. I like eating better. I like feeling strong. But I also go out to eat. I eat burgers. I eat wings. I eat restaurant food. I enjoy the people around me. I enjoy the places we go.

The key is not pretending that none of that happened. The key is getting back to the routine after it happens.

Fourth of July Trip Photos

These are photos from the Fourth of July trip: food we ate, people we were with, and places we went. This is part of the story because fitness is not happening in a perfect little box. It is happening inside real life.

Missing Gym Days Can Mess With Your Head

When I miss too many gym days, I feel it.

Not just physically. Mentally too.

I start thinking I lost momentum. I start thinking I am falling behind. I start thinking I need some perfect plan to get back on track.

But the truth is simple: I do not need a perfect plan. I need to start again.

That means walking again. Training again. Eating better again. Sleeping better again. Taking the basic things seriously again.

The reset is not complicated: stop dragging yesterday into today. Do the next right thing and rebuild the rhythm.

Walking Is Still the Anchor

One thing that helps me get back on track is walking.

Walking does not beat me up. It does not require a big setup. It does not need a perfect gym day. It just requires getting outside and moving.

For the past month, we have been walking almost every day. Usually it is at least a mile and a half a day, and many days it is more like two miles or more. Not always all at once. Sometimes we walk a mile, then walk again later.

That matters because when the gym schedule gets messy, walking keeps the body moving and keeps the mind from sliding too far off track.

Back to the Weights

After missing days, I do not need to punish myself in the gym.

That is where people mess up. They miss workouts, then they try to make up for everything in one brutal session. Then they get sore, tired, and discouraged.

For me, the smarter move is to get back into training without turning it into a punishment.

Sometimes that means going back to my normal split:

Chest, shoulders, and triceps
Back and biceps
Legs

Other times, it means doing a full-body workout. That can be at home with dumbbells or at the gym with machines, free weights, or a mix of both.

The full-body workouts have been feeling good because they make my whole body feel worked. I feel pumped up everywhere. I feel like I am burning more body fat. And I do not feel like I destroyed one body part so badly that I need days to recover.

The Home Dumbbell Workouts Count

I have dumbbells at home. That means I do not always have an excuse.

If I cannot make it to the gym, I can still train. It may not be perfect. It may not be the heaviest workout. But it counts.

A full-body dumbbell workout can be enough to get the blood moving, hit the muscles, and remind myself that I am still doing this.

That is the mindset I need more of: do what I can do today, then build from there.

Food Is Part of the Story Too

I am not trying to act like I eat perfectly.

We go out to eat. We went out during the Fourth of July trip. We eat burgers, wings, Chipotle, Thai food, homemade food, and bread my wife makes. We try to choose better quality food when we can, but I am not pretending every meal is some perfect fitness meal.

That is why I like showing the food too.

It is real. It shows the balance. It shows that I am trying to get leaner and healthier without acting like I live in a fitness magazine.

The goal is better choices most of the time, not fake perfection.

The Creatine Is Part of Tightening Things Up

I also bought a better creatine from Costco. I had been using a cheaper version from Amazon, and now I am stepping it up with a better-quality one.

I am not saying creatine is magic. It is not.

The basics matter more: walking, lifting, eating real food, sleeping better, and staying consistent. But if I am already doing the basics, then taking creatine consistently is one more piece of the routine.

Orgain creatine supplement from Costco used as part of Curtis Matthews' fitness routine.

New creatine from Costco. Not magic. Just one more part of tightening up the basics and staying consistent.

Supplements do not replace discipline. They only support the work if the work is actually getting done.

What Getting Back on Track Means for Me

Getting back on track does not mean I need to become a different person overnight.

It means I need to tighten up the basics.

Walk almost every day
Get back to the gym
Use full-body workouts when needed
Stop eating too late when I can
Sleep better
Take creatine consistently
Eat more real food
Stop letting missed days become an excuse

That is the reset.

I Am Not Starting Over

This is the part I have to remember.

When I miss too many gym days, I am not starting over from zero. I am just restarting the routine.

There is a big difference.

I still have the years of training. I still have the strength base. I still know what to do. I just have to do it again, without making the story bigger than it needs to be.

That is where I am right now.

Back to walking. Back to lifting. Back to real food. Back to the routine.

Not perfect. Just back on track.

What I’ve Been Doing This Month: Walking, Training, and Eating Real Food

June 28, 2026Curtis Matthews, Fitness and Health, food, Pictures, Strength & Challengesnatural fitness, still strong at 59, strength trainingcurtism

Updated June 28, 2026

I’m not writing this as a fitness expert or somebody claiming to have it all figured out.

I’m writing this because I like being honest about what I’m actually doing.

For the past month, I’ve been making a real effort to improve my health, drop body fat, and keep muscle. I’m not trying to be extreme. I’m not trying to live like a bodybuilder 24/7. I’m just trying to be more consistent, make better choices, and keep moving in the right direction.

Curtis Matthews smiling at the gym after a workout, wearing a blue tank top and flexing his arms.

Me at the gym this month. Not perfect. Not finished. Just staying consistent.

Walking Almost Every Day

For the last 30 days, we’ve been walking almost every day.

I would say we average at least a mile and a half a day, and usually more like two miles or more. It’s not always all at once. Sometimes we do a mile, then later we walk again.

That has been one of the biggest consistent habits this month. Nothing fancy. Just walking more, every day, and staying active.

The simple goal: move more every day. Not just when I feel motivated. Not just when everything is perfect. Just get the steps in and keep going.

Intermittent Fasting Without Being Extreme

Another thing we’ve been doing is trying to stop eating by 8:00 PM and then not eat again until noon the next day.

We’re not obsessive about it. We’re not so strict that life revolves around the clock. But in general, that’s the pattern we’ve been following, and it has helped keep things more controlled.

It’s a simple routine:

Stop eating around 8 PM
Start eating again around noon
Stay consistent most days

That’s been one of the easiest ways for us to create structure without making life miserable.

Going to the Gym at Least Five Days a Week

We’ve also been going to the gym at least five times a week.

Most of the time, I do a basic split:

Chest, shoulders, and triceps
Back and biceps
Legs

That’s usually my foundation.

But I don’t force the same exact workout no matter how I feel. If I feel like a total-body workout makes more sense that day, I’ll do that instead.

Sometimes I do a total-body workout at home with dumbbells. Other times, if I do total body at the gym, it might be all machines or a mix of machines and free weights. On those days, I’m not trying to destroy one body part. I spread the work out more evenly across my whole body.

Honestly, those total-body workouts often make me feel like I’m burning more body fat. My whole body feels pumped, and I leave feeling worked without feeling beat up.

So for me, it’s not about blindly following one system. It’s about training consistently and adjusting based on how I feel.

Full-Body Dumbbell Workout

This is one of my full-body dumbbell workouts. I use workouts like this when I want to hit the whole body, keep the pace moving, and feel like I’m training for strength, conditioning, and fat loss at the same time.

A full-body dumbbell workout. This is the kind of training I mix in when I want to work the whole body without beating up one body part too much.

Sleep Has Been Better

Sleep has also improved.

We’ve been getting at least around six hours of sleep a night, and one thing that seems to be helping me is taking magnesium at night.

For me personally, that has helped cut down on waking up in the middle of the night to go to the bathroom over and over. Without it, I might wake up several times. With magnesium, it may only happen once or twice, if that.

That alone makes a big difference in how I feel the next day.

Creatine and Supplements

I’ve also been taking creatine.

Up until now, I’ve been using a cheaper version from Amazon. But we just bought a better-quality creatine from Costco, one that Bobby Parrish recommended. I’ll probably start using that next week.

It’s a small change, but I do think product quality matters, especially if it’s something you’re taking regularly.

We Go Out to Eat — But We Still Try to Eat Real Food

One thing I want to be honest about is this: we go out to eat a lot.

But even when we do, we still try to make better choices and focus on real food over heavily processed food.

For example, this month alone I think we’ve been to Steak ’n Shake about five times. The reason is simple: they started using 100% grass-fed beef in their burgers, and that definitely made us more interested in going there. We also like that their fries are cooked in beef tallow.

We also eat at places like Chipotle, Thai restaurants, and other spots where we can still get meals that feel more like real food.

And at home, we’re not eating some fake “diet food” version of life either. We eat real food there too.

That includes things like:

Chicken wings
Burgers
Chipotle bowls
Thai food
Home-cooked meals
Bread my wife makes
Ezekiel bread and other healthier breads when we can get them
100% grass-fed milk
Pasture-raised eggs
Halal chicken

We try to pay attention to the quality of what we’re eating without turning every meal into a science project.

Food Photos From This Month

These are some of the meals from the past month. Burgers, wings, Chipotle, Thai food, homemade food, bread, and other real food we’ve been eating while still walking, training, and working on dropping body fat.

Food photo album: View some of what we ate this month

This Isn’t About Being Perfect

That’s probably the main point of this post.

I’m not trying to act like I eat perfectly. I’m not trying to act like I’m shredded. I’m not pretending I never eat burgers or fries.

What I am doing is this:

Walking almost every day
Training about five days a week
Using intermittent fasting as a structure
Trying to sleep better
Taking a few helpful supplements
Eating real food as much as possible
Staying consistent

That’s the real picture.

Health and fitness don’t have to look fake to work. Sometimes it’s just doing a lot of basic things well, over and over again.

And that’s what I’ve been doing this month.

Why We Changed the Way We Eat After My Wife’s Surgery

April 17, 2026foodbodybuilding, Curtis Philosophy, Curtism, Tampa Baycurtism

In our house, the kitchen has always been a central hub. But recently, it has become something more. After my wife’s surgery, food stopped being just about eating. It became part of recovery.

That shift changed how we look at what comes into our kitchen. We started paying much closer attention to ingredients, sourcing, and how processed something really is. The simpler and more recognizable the food, the better we feel about putting it on the table.

We also started watching videos from people like Dr. Eric Berg and Bobby Parrish (FlavCity), which pushed us to look harder at labels and ask better questions. One of the biggest lessons for us has been simple: flip the package over. If the ingredient list is long and full of things that do not belong in a real kitchen, it probably does not belong in our cart.

What Changed in Our Kitchen

100% Grass-Fed Beef

We now pay more attention to the quality of the meat we buy. For us, 100% grass-fed beef feels like a better choice than just grabbing whatever is cheapest. We are not just looking at protein anymore. We are looking at the overall quality of what we are feeding our bodies.

Pasture-Raised Eggs

We look for pasture-raised and antibiotic-free eggs whenever we can. We like knowing the chickens were raised in a more natural way, and we have noticed a clear difference in how the eggs look and taste.

Less-Processed Bread

Bread is another area where we have changed a lot. Instead of highly processed bread with a long ingredient list, we have been looking for better-quality options made with simpler ingredients. We want food that feels more like real food and less like something manufactured to sit on a shelf forever.

Wild-Caught Seafood and Better Produce

Seafood and produce matter too. We prefer wild-caught fish when possible, and we try to buy organic produce most of the time. From salmon and kingfish to radishes, avocados, arugula, spaghetti squash, sweet potatoes, walnuts, and fruit, we have been building meals around foods that feel more natural, colorful, and nourishing.

Seeing the Difference

I have always taken pictures of my food, and I have years of meals saved in my photo library. Looking back now, I can honestly see a difference. The meals we are making today look fresher, more colorful, and more intentional than what we were eating a few years ago.

That may sound small, but it matters. When your food looks fresh, clean, and vibrant, it changes how you feel about eating it.

The Goal: Simple Ingredients

This transition was never about chasing some trendy diet. It was about making better choices, supporting healing, and paying closer attention to what we put in our bodies. We want food with simpler ingredients, fewer surprises, and better quality. That is the direction we are moving, and so far, it feels like the right one.

Today I am tracking my calories and protein intake

March 26, 2025Curtis Matthews, Fitness and Health, foodbodybuildingcurtism

March 26, 2025

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.

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

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

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