The Best Fitness & Mindset Program for Busy Men Over 35 (Built for Real Life)

If you're searching for the best fitness and mindset program for men over 35, this episode breaks down exactly what works — and why most programs fall short.

Host JP Bolwahnn — former Navy SEAL, college football player, firefighter, and high-performance coach — shares the 5-part system he built to help busy, driven men rebuild strength, confidence, and purpose without sacrificing their family or career.

You’ll discover:

• Why programs like 75 Hard provide value, but don’t offer a complete system for long-term success
• The 5 rules of The Highly Effective Man System
• How to build real consistency and emotional resilience
• What to do when motivation fades or life punches back
• Why most men fail — and how to lead yourself out of the drift

Whether you’re a high-performing dad, a business owner, or a man who knows he’s meant for more, this episode gives you the roadmap to take back control and build a body and mindset that lasts.

🔥 Ready to start?

Join the Free 28-Day Challenge inside our private community for workouts, mindset tools, and accountability — built specifically for men over 35.

https://www.skool.com/thehighlyeffectiveman/about

Or apply for the Highly Effective Man Inner Circle — the high-performance coaching group for men ready to lead at the next level.

https://www.skool.com/heman-inner-circle

JP Bolwahnn

Higher Level Coaching 

Life and Fitness Coach | Podcast Host of "The Highly Effective Man" | Speaker

 

Connect with JP Bolwahnn:
 Instagram | Podcast | Coaching | Community – The Highly Effective Man

Send us a text

Episode Transcript

Speaker 1 (00:09):
Welcome to the Highly Effective man podcast, hosted
by former Navy SEAL turned lifeand fitness coach.
I'm your host, jp Bolwan.
This podcast is your resourcefor unlocking the healthiest,
most productive and highlyeffective man within you.
Let's go.
What's up, guys?

(00:31):
Welcome back to the HighlyEffective man podcast, the show
for men who refuse to driftthrough life.
I'm your host, jp Wolwan,13-year Navy SEAL, veteran
football player, firefighter,father and high performance
coach for men who lead from thefront.
Today, I'm going to give youguys the single most effective

(00:51):
fitness and mindset system forbusy men over 35.
It's not a trend, not another30-day hype fest.
It's a battle-tested frameworkthat works in real life for men
with real responsibility.
By the end of this episode,you'll know exactly what system
to follow or how to thinkthrough your day so that you can

(01:14):
get started today.
So let's talk truth, okay.
There are challenges out therethat demand strict discipline,
right, like no alcohol.
Two workouts a day read this,do that, and I've got respect
for programs like that.
There's a time and a place forall of it, right.
Like 75 Hard.
They promote mental toughness,personal accountability and

(01:38):
action over excuses.
That's awesome, right.
But here's the thing Most ofthese programs, they weren't
built for a man who's alsoraising kids, building a
business or carrying the weightof leadership every day.
Right, they teach intensity butnot longevity.
Right, compliance but notclarity.

(01:59):
And when life hits you right,or where your kids get sick or
work piles up up and your energycrashes, those programs, they
don't have an off ramp.
There's no framework to adapt.
Right, it's all or nothing.
And that's when most men falloff, because and it's not
because they're weak, but it'sbecause they're trying to force

(02:20):
someone else's plan into a lifethat it was never designed for.
Right, you don't need anothersprint.
You don't need another, youknow, challenge or bootcamp,
whatever you want to call it.
Okay, you need structure.
And let me tell you somethingpersonal when I left the SEAL

(02:41):
teams, I lost my mission.
Right, I was so used to beingin the teams and surrounded by
these high-level guys For thefirst time in my adult life, I
didn't really know what wasgoing to happen next.
Right, I went back to school,or I went to college for the
first time, you know, playedfootball there.
You know, I was in my 30splaying football, and then met

(03:03):
my wife at the University of SanDiego, graduated and then I
moved to Kauai and on papereverything looked great, right,
but inside I was drifting, Ididn't have a mission, there was
no brotherhood, no system andno clarity right, I had the
skills, I had the discipline,but I didn't really have

(03:24):
direction Right.
So I had to rebuild from theinside out, and what I created
and what I call now the HighlyEffective man System, it wasn't
just to get fit, but it was toget focused, to get aligned, to
become the man that I knew Icould be again, since then, I've
used this exact system to helphundreds of men rebuild their

(03:48):
lives physically, mentally andas leaders.
This is the framework.
There's five pieces to it.
It's the foundation for ahighly effective man.
It's the playbook for becomingthe kind of man who commands his
day and leads with purpose, nomatter what life throws at him.

(04:09):
Okay, number one is you got toconstruct a warrior body right.
You got to be somebody who'sfit, confident in the way they
look and how they feel.
This includes strength andconditioning and recovery, you
know.
And it's built for a man who's,you know, over 35 and still
wants to perform, stay athleticand look the part.
Okay, I have my guys liftingthree days a week cardio or

(04:32):
movements, you know, two tothree days a week.
It's simple, sustainable andeffective.
Right, you can't be havingthese two-hour marathon sessions
in the gym.
Number two you got to sharpenemotional resilience.
You can't just be physicallystrong, you have to be mentally
unshakable.
We train that through reframing, discipline reps and emotional

(04:56):
control when things get chaotic,framing discipline reps and
emotional control when thingsget chaotic.
Number three you got to operatewith mental authority.
You know and this is where mostmen crumble right, their
schedule owns them.
Right, we flip that.
You build your morning routines, you build your power down.
Rituals and execution habitsthat you know make high

(05:16):
performance almost automatic.
Execution habits that you knowmake high performance almost
automatic.
Okay.
Number four you got to identifya higher purpose.
Right, this is your.
Why it's not like a visionboard or some other type of you
know thing that's just there tohype you up.
This is your mission, right,your mission as a man, a father,
a leader.

(05:36):
You know that makes this anon-negotiable right, because
when the mission is clear, thethe excuses disappear.
Right, so surround us.
And then number five issurround yourself with men who
make you better.
Right, cultivate high impactrelationships, because the lone
wolf dies.

(05:57):
Right, we rise with abrotherhood.
You need accountability,encouragement and hard truth
from men who are living it right.
Let me talk to you guys aboutMike right.
He's 42, a business owner,father of three.
He tried everything beforestrict challenges, nutrition
plans, plans, gym membershipsand it all worked right until

(06:20):
life punched him back right.
And that's when mike came to meand he stepped into this system
and things changed fast.
He dropped 14 pounds in sixweeks, locked in a 20 minute
morning routine that put him incontrol of his day and, most
importantly, he told me thishe's like jp.
I feel great again, not becauseof the weight I lost, but

(06:40):
because you know I've got myedge back, and that's what the
highly effective man system does.
Okay, so here's how you can takeaction now.
Right, you can join my free 28day challenge.
Right, it's inside my freecommunity, on school.
You'll get four weeks ofworkouts that are tailored for a
busy man that's over 35.

(07:01):
They're simple, powerfulmindset tools and then weekly
accountability and leadershipdevelopment.
Okay, it's not fluff, it's thefoundation.
And then number two, if you wantto take it to another level,
this is my high performancecoaching group.
Right, it's built for men whowant to go all in on their
health, their habits and theirmission.

(07:21):
You'll be coached by me.
You'll be surrounded bydisciplined men and equipped
with everything you need to leadfrom the front, and if you're
ready to live at that higherstandard, this is where you do
it.
Okay, I'll leave the links inthe show notes below.
All right, the highly effectiveman inner circle is where I'm

(07:41):
doing my high performancecoaching.
All right, now you have achoice.
You can keep trying things, youcan keep reading, you can keep
thinking about someday, right.
Or you can decide today torebuild with structure, strategy
and support.
Your wife sees it, your kidsfeel it, your business reflects

(08:04):
it.
Right, when you level up,everybody around you wins.
So here's what to do Hit,subscribe to this show.
Leave a review if this hits homeand go to the links that I
share below.
Hit, subscribe to this show.
Leave a review if this hitshome and go to the links that I
share below.
Or you can go tohigherlevelcoachingco.

(08:25):
Once again, that'shigherlevelcoachingco and you
can apply to work with medirectly there and then I can
direct you to the 28-daychallenge.
Or you can apply to join theinner circle, because leadership
starts with you and you have tolead yourself first, then you
can lead others.
I'm JP Bolwan and this is theHighly Effective man.

(08:48):
Let's go.
Thank you for listening to theHighly Effective man podcast.
If you enjoyed or learnedsomething on this episode, do me
a favor and share this withsomebody who you think needs to
hear it.
And one last thing if you wantto work with me as your coach to
help you get fit, be moreproductive and, in general, just
be the most effective versionof yourself, head over to my

(09:10):
site, higherlevelcoachingco Onceagain, that's
higherlevelcoachingco andschedule a call with me there.
Thank you again.
Let's go.