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Marc Finney - Fit Dad Body Plan

@finney_training

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🏉 25 years Training Pro Athletes
🇬🇧 Helping 50+ Men Look Strong, Live Strong & Stay Strong⚡️
📲 DM "PLAN" For a FREE Fit Dad Body Plan Workout 🏋️

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IT’S GAME DAY!

Over the years, I’ve worked with professional athletes—and men over 50 who refuse to slow down.

They’ve lost weight, rebuilt strength, and fixed bodies they thought were past it.

The feedback is always the same: “I don’t feel fragile anymore.”

Now, I’m opening up a small intake.

I’m taking 5 men (50+) through my Over 50 Performance Reset—a proven system to drop 10–20kg, move pain-free, and build a body that actually holds up.

Starting Monday 18th May.

If you’re ready to:
✔ Lose 10–20kg
✔ Move freely without aches and stiffness
✔ Build real strength and confidence
✔ Increase energy and performance
✔ Lead by example at home

Comment “YUP” and I’ll reach out.

Or share this post with a guy who needs it.

Marc by @finney_training

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5 months ago

I’ve taken on some pretty amazing challenges so far this year.

The South Downs 100K.
Canoeing the Great Glen Challenge.
And, of course, the Marathon des Sables Legendary.

Doing these challenges has sparked something in me — a real curiosity about what I’m still capable of and how far I can keep pushing myself as I head towards 50.

But at 48, I’ve also had to accept that my body doesn’t quite do what it used to! 😂

If I want to keep taking on big challenges over the next couple of years, the way I train has to evolve too. And a huge part of that is having the right people around me.

Over the last few months, I’ve started working again with Marc Finney @finney_training on my strength and conditioning — and I’m really feeling the benefits.

Marc was formerly Head of Strength & Conditioning at Northampton Saints during my time as a player, so I know first-hand the level of knowledge and elite-performance experience he brings. Back then, he had an incredible ability to understand my body and get the very best out of me — and years later, that hasn’t changed.

What I really value now is that Marc understands how training needs to adapt as we get older. It’s not just about pushing harder. It’s about training smarter — knowing when to push, when to adapt, and building a body that’s strong and robust enough to keep doing the things you love.

Today, Marc uses that experience to help busy men over 50 take control of their health, build better lifestyle habits, and become fitter, stronger and more robust.

I’ve set myself some pretty decent goals as I head towards 50, and knowing I’ve got Marc in my corner gives me huge confidence about what might still be possible.

For anyone looking to regain their strength, energy and confidence — or perhaps take on some big goals of their own — I’d highly recommend Marc.

Really grateful to have him back in my corner.

Let’s see what this ageing body can do… 👊 by @finney_training

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2 months ago

Are these the kind of results that you went to see this year 👀👀

Have you signed up for the new fit you yet ?!📧

Get started on your FitDad Body plan transformation journey this week ..

Aimed at +35 year old professional males dissatisfied with their health and fitness. With an 8 week health and lifestyle transformation plan, delivered direct to your mobile phone.

Developed by Altius Personal Training LTD the FitDad Body Plan is a fully comprehensive 8-week Online fitness programme designed for over 35 year old males who want to become fit and healthy.

FDBP isn't just an 8-week fat loss programme - you will not be given a 'crash' unsustainable diet to follow or given crazy unrealistic workouts to fit into your already hectic lifestyles.

You will however, gain access to elite level coaching and education and get the results you deserve. FDBP is a great way to kick-start long term lifestyle behaviour change and help you build healthy habits that are sustainable.

Pop us a DM or visit the link in our bio to find out more today and how we can help get you to your fitness goals 🙌

#gym #workout #fitnessmotivation #fit #motivation #bodybuilding #training #health #fitfam #love #healthylifestyle #lifestyle #gymlife #gymmotivation #sport #instagood #healthy #muscle #personaltrainer #fitnessmodel #crossfit #exercise #weightloss #fitnessjourney #fashion #instagram #model #wellness #follow by @finney_training

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3 years ago

“Is this gonna HELP me… or HURT me?” 🤔

If you’re a man over 50 trying to lose the belly, get fitter and feel like yourself again, start asking yourself this ONE question.

👉🏼 When you’re staring at the fridge at 10pm.
👉🏼 When you’re thinking of skipping your workout.
👉🏼 When your mates are pushing “just one more” drink.
👉🏼 When you’re staying up late scrolling.
👉🏼 When stress has you reaching for food or booze.

Because after 50, you can’t always get away with the same habits you did in your 20s and 30s.

The late nights.
The extra beers.
The poor food choices.
The weeks without training.

They start to catch up with you.

But getting back in shape after 50 doesn’t mean living like a monk or being perfect.

It means making more choices that HELP you than HURT you.

One better meal.
One workout completed.
One earlier night.
One beer instead of four.

Stack enough of those decisions together and things start changing. 👊🏼

The belly starts coming down.
Your energy comes back.
You feel stronger.
And you start feeling more like YOU again.

Over 50 isn’t too late. But your daily choices matter more than ever. 🔥

If you’re a man over 50 and you’re ready to get yourself back in shape, drop me a DM and let’s chat. 👊🏼 by @finney_training

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4 days ago

Over 50. Busy life. Want to lose the belly fat—but don’t want another crash diet or impossible workout plan?

I’ve made The Busy Dad Fat Loss Blueprint to help you get started with a realistic approach that can fit around work, family and everyday life.

Ready to take the first step?

DM me “BLUEPRINT” for your free copy. 👊🏼

#MenOver50 #BusyDad #FatLoss #FitDadBodyPlan #healthyhabits by @finney_training

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7 days ago

🔥 GET STRONG AND POWERFUL AT 50

Getting older is inevitable.

Becoming weaker, slower and less capable doesn’t have to be your default.

I’ve created a FREE guide for dads who want to:

✅ Build and maintain strength
✅ Protect their joints and mobility
✅ Improve their health, energy and confidence
✅ Stay active and capable for their family
✅ Age well without extreme diets or punishing workouts

Strong and Powerful at 50 is a realistic, sustainable guide to strength, health and longevity.

No fads.
No ridiculous restrictions.
No pretending you’re still 25.

Just smart, proven habits designed for the body you have now—and the strong, healthy future you want to build.

Because life after 50 shouldn’t be about slowing down.

It should be about becoming stronger, wiser and more powerful in every area of your life. 👊🏼

Want your FREE copy?

Comment “STRONG” below or DM me the word “STRONG” and I’ll send it straight over.

#StrongAt50 #MenOver50 #FitDad #HealthyAgeing #StrengthForLife Longevity by @finney_training

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13 days ago

FIX IT OR DITCH IT: BARBELL RDLs

Smarter lifts for guys over 50 💪

The Romanian Deadlift is one of the best exercises for building strong hamstrings, glutes and core—but only when it’s performed correctly.

Too many guys try to pull the bar up with their lower back. The result? Poor tension, overworked spinal erectors and glutes that never properly contribute.

The fix: push the ground away—don’t pull the bar.

✅ Keep a slight bend in your knees
✅ Push your hips back, not down
✅ Keep the bar close and your spine neutral
✅ Lower only as far as you can maintain control
✅ Drive through your feet and squeeze your glutes to stand

Think of your hamstrings and glutes like a spring: load them under control, then use that stored tension to drive back up.

Start with 3–4 sets of 8–10 controlled reps using a 3-1-1 tempo. Leave the ego behind and master the movement before adding weight.

Verdict: Fix it—don’t ditch it.

Watch the video below to learn how to build serious posterior-chain strength without unnecessarily aggravating your back or knees. 👇

Want to train smarter and build an injury-resistant body?

marc@finneytraining.co.uk

Or book a Fit Dad Body Plan Strategy Call.

Look Strong. Feel Strong. Stay Strong. 👊🏼 by @finney_training

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18 days ago

🔥 MY “SECRET” BELLY FAT ELIMINATION ROUTINE FOR MEN OVER 50

I’ll be honest—the name sounds a little woo-woo…

But what’s inside is anything but! 👊🏼

❌ No detox drinks
❌ No magic supplements
❌ No ridiculous five-minute ab routine promising to “melt” belly fat

Instead, I’ll show you a simple, repeatable routine built around science-backed habits designed to help you:

✅ Maximise fat loss
✅ Reduce cravings and improve food choices
✅ Optimise your sleep and recovery
✅ Wake up feeling energised and focused
✅ Feel more confident in your body again

After 50, simply eating less and hammering more cardio isn’t the answer.

You need a smarter approach that works with your body—bringing your nutrition, movement, sleep and daily habits together to create lasting results.

I’ve packaged the exact routine into a completely FREE guide for men over 50.

📩 DM me the word “SECRET” now and I’ll send you your copy!

No gimmicks.

No extremes.

Just smart, effective habits that work.

Look Strong. Feel Strong. Stay Strong. 🔥👊🏼 by @finney_training

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21 days ago

🔥 SEAN’S PROGRESS — 13.5KG DOWN! 🔥

@seanwarrengt40 has now dropped an incredible 13.5kg, and we’re continuing to move steadily towards his targets! 👏🏼

This week, we upped the ante by adding some unpredictable changes of direction while working with the AquaBag. The constantly shifting resistance really challenged Sean’s balance, coordination and control—perfect for rebuilding confidence in his overall movement and mobility.

Everyday life doesn’t happen in straight lines. It’s random and unpredictable, so we want Sean’s training to prepare him for exactly that.

We’re continuing to place a big emphasis on his lower-body strength, with a good sprinkle of upper-body and trunk movements added into the mix. These circuits deliver plenty of bang for their buck and are playing an important role in Sean’s recovery following his accident.

Before long, that accident will be a distant memory—especially with the effort and attitude Sean brings to every workout. He always gives 💯!

Brilliant work, Sean—but there’s still plenty more in the tank! 🔥👊🏼 by @finney_training

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25 days ago

🔥 NO GYM. NO EQUIPMENT. NO EXCUSES. 🔥

Think you’re too busy to train? Give me just 15 minutes.

I’ve created the FREE Fit Dad 15-Minute Bodyweight Blast — a fast, effective and joint-friendly workout designed specifically for busy men who want to:

✅ Burn calories and support fat loss
✅ Build and maintain lean muscle
✅ Improve strength and fitness
✅ Feel energised without battering their joints

You can do it at home, in the garden, in a hotel room or wherever you can find a little space.

15 minutes. Your bodyweight. One seriously effective workout.

The only catch?

Don’t download it and leave it sitting on your phone — get it done!

👇 Comment “BLAST” below or DM me the word “BLAST” and I’ll send it straight over for FREE.

Tag or share this with another dad who needs to stop making excuses and start moving! 🔥👊🏼 by @finney_training

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a month ago

🎯 Fix It or Ditch It: Overhead Barbell Press

Overhead barbell pressing is overrated for most guys over 40.

If your shoulders feel sketchy every time you go overhead, STOP.

Smarter Lifts for Dads Over 40

The Problem:

The Overhead Barbell Press looks like a solid, no-nonsense strength move — and it is…

But for most over-40 dads with tight shoulders, limited thoracic mobility, or a desk-bound lifestyle, it’s a shoulder wreck waiting to happen.

❌ Risk:

Puts your shoulders in a compromised, externally rotated position

Can cause impingement, especially with poor posture or stiff upper backs

Forces the lower back to overcompensate → hello low back pain

Reward:

Builds strong shoulders, upper chest, and triceps

Great for vertical pressing strength if mobility and form are solid

Verdict:

Ditch it (for now) — or fix it with a safer variation

✅ Your Smarter Alternative: The Landmine Press

The Landmine Press gives you all the pressing benefits without the joint stress.

Why it works better for over-40 dads:

Joint-friendly angled pressing path

Easier on the shoulders and spine

Great core engagement

You can still load it heavy or go high-rep for volume

💪 How to Do It:

Place one end of a barbell in a landmine attachment or wedge it into a corner

Hold the other end at chest level with one hand

Stagger your stance for balance? I prefer a square stance (but find what works best for you)

Press upward and chest slightly forward in an arc

Control the negative (lower slowly) Think “Pull the barbell back to you”

Start with 3–4 sets of 8–12 reps per side

Progress with tempo, pauses, or controlled volume — not ego lifting

🧠 Coaching Tip:

If you’re sitting at a desk all day or your shoulders feel tight just reaching overhead, don’t force the barbell press.

Train smart, protect your joints, and you’ll keep building muscle for decades.

Want more smart swaps like this?

📞 Or book your free Fit Dad Strategy Call to build a custom plan that works with your body — not against by @finney_training

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a month ago

Youth Athletic Development ✅

🔵Skipping, run mechanics and jumping
🔵Core strength
🔵Lower body strength technique
🔵Upper body strength

If you are interested in joining a group on Wednesday evening please DM.

#strength #speed #youthathletes #edgeathleticperformance by @finney_training

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a month ago