Training - "Sweat, muscular soreness, and an accelerated heart rate are all necessary parts of the game."

9/18 - squats, lunges, calf press - stretch

Bodybuilding.com - Look Like A Badass After Age 40: "...many Americans over 40 assume they have no choice but to deteriorate with age. But you do have a choice—and more than that, you have an opportunity. Ask anyone who has successfully achieved the best shape of their life after the age of 40, and they'll tell you it's more satisfying than it ever was at age 30. Yet it's also trickier to achieve...

DO WORK HARD 

If an exercise doesn't feel strenuous, it isn't. In life and fitness, lasting results almost never come without hard work. Sweat, muscular soreness, and an accelerated heart rate are all necessary parts of the game. It's not supposed to be effortless! By the same token, be wary of fitness systems that boast of easy success. No matter what anyone says, fitness after 40—or any age, really, but especially after 40—must be earned. That's part of what makes it so spectacular when you achieve it...

DO BE CONSISTENT 

People in our age group tend to overthink when it comes to training. They dwell on questions such as "Should I train Monday and Thursday? Run Tuesday? Take a class on Sunday?" they ponder, often talking themselves out of training at all. The simplest—and in my opinion, best—answer is this: Train more days than you don't. If you didn't work out yesterday, do it today...

DON'T MAKE EXCUSES 

Often times we dupe ourselves into thinking we don't have the time to make healthy choices, but that's not true. We all have time, and each one of us chooses what to do with it...

A lot of well-meaning folks waste time in the gym. This isn't totally their fault. In fact, many modern fitness facilities seem deliberately designed to waste time. Don't believe me? Just look around at all the TV screens, products for sale, smoothie bars, and other similar distractions. It's as if the focus has shifted from working out effectively to taking as much time as possible! There are ways you can maximize efficiency. Get to know the gym. Circuit training, supersetting and self-stabilizing bodyweight and free-weight movements—as opposed to using benches or machines—are surefire ways to get the most bang for your proverbial buck. Get more done in less time, and you'll be able to come back more often."