30 Health and Fitness Skills to Master In Your 30s

Set yourself up for a long and healthy life. These skills have been the most impactful for me to build muscle, strength, fitness, and overall well-being as I round out the last year of my 30s. From the obvious (protein!) to the not-so obvious (nasal breathing and financial health), there's something here for everyone.
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[@Carbsforgains]

Yes! I love your channel and podcast. Thank you for all that you do!!

[@marcusfilly]

Thanks for listening!

[@juanalbeniz5525]

Oh!, Do you have a podcast?!. You'd have to promote it on your videos from time to time 😮

[@jimlynch471]

Great video Marcus - your content is extremely helpful. I have learned much from you been life changing Keep up the great work

[@marcusfilly]

Great to hear! Keep up the hard work!

[@jessiewilliams4941]

Man! Your videos have come a long way. I’ve followed you for years now and it’s been great to see your content evolve over the years! Keep it up man

[@marcusfilly]

Thank you so much! That's so nice of you to say. What type of content would you like to see more of?

[@NateTotten]

5 ingredient meals is my go to method!

[@FunctionalBodybuilding]

Smart Move! It is a good one!

[@marcusfilly]

Heck ya brother

[@xandersmomsamby]

Love this and all the information. Consistency is definitely something I need to get in line.

[@marcusfilly]

My rule of thumb is always being able to do something with consistency 90% of the time before adding in another new habit. For example, eating 5 ingredient meals 9 out of 10 times before adding in a second new habit.

[@drsachinbharadwaj]

Great video Marcus! You mentioned all wonderful tips. Thanks for this. I'll be coming back to this often.❤

[@marcusfilly]

So happy you found this helpful!

[@juanalbeniz5525]

Another great video, Marcus ❤ Just a suggestion for further videos, please. Could you elaborate on two tips I found very interesting?. -Sleeping and Zone1 (or Z2?) nasal breathing. -bar hanging (or pull-ups?) very often or when you get close to a door bar, that is my case at my house. An extra explanation or your thoughts about the "grease the groove" method. Thanks in any case and regards from Spain.

[@7beers]

Wonderful list!

[@marcusfilly]

What one are you going to work on?!

[@7beers]

@@marcusfilly Ha! Well, I really like the one about the benefit of more muscle mass, so I guess that one. But the truth is that I might re-watch this video regularly over time and work on them all, one by one, and try to make sure I'm implementing every single one. (I'd say I already do at least 1/2 of them.)

[@gregbohner7854]

Hey I love your videos. Best diet and nutrition advice and love your training style. Been an athlete my whole life playing running back in high school and college and am a scratch golfer. Done CrossFit and bodybuilding since my playing days. Looked great ate a lot and trained hard. About 9 months ago I got injured and tore a tendon in my leg and had to take Down time and it sucked. Once I was cleared to start working out again I just decided to get back into something easy ish and basic so I went through a round of p90x and that was fine for time and place but I’m wanting more again but I want to be smarter about it for long term if that makes sense. I’m only in my mid 30s and want to continue to train and look and feel good for the rest of my life. I have looked at your persist program and am even considering going with someone one on one on your site. What route would you recommend I love to train daily and just don’t know what option to go with on your site with a good mix of the bodybuilding stuff to look good but also a more athletic training approach to keep myself feeling agile and fit and not like a slob. Basically a best of both worlds situation lol. Love watching your stuff it’s very refreshing and real and down to earth no B.S and honestly the most clear headed nutrition advice out there. Thanks again for your content always look forward to it.

[@mauricioetienne3379]

While watching I got fomo of working out! 😂 great tips thanks 🙏🏻

[@marcusfilly]

Perfect! Get back to it! Thanks for watching!

[@kenchampion2209]

just incredible video! ThankYou so much. wow. what a Plethora of Somatic Healing information in 13:33! ✨💛Love🧡LOVE💛LoVe🧡✨ ThankYou Marcus!

[@marcusfilly]

Thanks for following along!

[@frannelk]

Marcus, I agree with everything you said BUT you missed something very important, at least for men: Start taking prostate supplements on your mid or late 30's, hahahahah, you will laugh but every single men need that. BTW I have tried your program and to me that is the best way for training. Every muscle touched, building strength, the warning up and post workout are amazing, this is how I train now. Greeting from Spain.

[@marcusfilly]

I'm so happy to hear you're enjoying Persist! Thanks for following, and for the tip.

[@armendonigian]

Loving your training manuals and KZbin videos. Your training programs have enough diversity and creativity to keep being engaged and consistent. What I like the most, is your manuals combine different modalities together (like CrossFit+Weight lifting+Aerobic) which resonates with me and I don't see them often elsewhere. 1. Are you planning to publish more training manuals? I love the one time cost :) 2. Would you mind publishing guidance for when to cycle off one X week program into another? Or how to combine different days from different programs to prevent overtraining or injury.

[@marcusfilly]

Hey thanks for the comment! More tutorials to come! Which program are you following? Generally my advice is to stick with the same program over time in order to actually see results. The exception would be if you're more inclined to want variety in order to stay excited about your program.

[@armendonigian]

Sure thing@@marcusfilly, bought all of your manuals. I'm pairing Pump 40 & Aerobic 40 together into a longer workout. 1. Could you add sled to the aerobic conversion chart? 2. Do you have recommendations for which other programs pair together? 3. It would be useful to have resistance bands workouts (corrective) and if you could share your mindset on how you come up with workout programming. Sometimes, especially back to back days, certain parts hurt so still want to do a workout that's modified.

[@armendonigian]

Btw would love to see more functional body composition manuals and sleds incorporated into it@@marcusfilly​

[@marcusfilly]

@@armendonigianhave you explored my Persist PUMP condition program? It’s very similar to FBC

[@armendonigian]

Haven't yet...just getting started with FBC1.@@marcusfilly