Phillip's story: from all or nothing CrossFit to consistent strength at 62
Phillip, a Mavy Wellness client, broke a years long all or nothing cycle with CrossFit at 62. In about four months with Mavy Wellness he lost weight, gained muscle, set a 195 pound push press personal record, and learned to get back on track after a bad day instead of quitting for weeks.
Where he started: Phillip trained hard when he was motivated and stopped completely whenever an old knee or shoulder injury flared up.
What changed:
A hybrid plan. CrossFit kept in, plus conventional strength days and mobility work.
Protein clarity. A clear daily target tied to his goals, with easy plant based meal plans.
Accountability. A coach who expects check-ins, so off days stay short.
A new view of discipline. "I'm not giving up something by doing it. When I do it, I'm happier."
Life now: Phillip is training for an Olympic lifting competition and says, "Consistency works. Sixty two years on this planet, and I finally realized that." He shared his story on the Forever Fit Podcast, episode 388.
What the research says. A 2011 meta-analysis of 49 studies of adults over 50 found that resistance training increased lean body mass, with bigger gains from higher training volume. [1] A 2018 review of 49 studies in the British Journal of Sports Medicine found that protein helps resistance training build muscle, with the benefit leveling off around 1.6 grams per kilogram of body weight a day. [2]
"What sets Maxime apart is his deep understanding that real transformation isn't just about nutrition or workouts, it's about mindset, systems, and sustainability. Forever Fit is the book I wish many of my patients had on day one."
Laurie Marbas, MD, MBA, Double Board-Certified Physician, Founder of Habit Healers, on Forever Fit
If you're either all in or all out, book a call with our team at mavywellness.com.
Sources
Peterson MD, Sen A, Gordon PM (2011). Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Medicine & Science in Sports & Exercise 43(2):249-258. https://pubmed.ncbi.nlm.nih.gov/20543750/
Morton RW et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine 52(6):376-384. https://pubmed.ncbi.nlm.nih.gov/28698222/
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 26, 2026. Results vary from person to person. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
