Fitness Mindset Transformation: How to Rebuild Your Physique After 40

In this inspiring episode of The Nathan Newberry Show, fitness coach John Cenerazzo shares his remarkable journey of physical transformation and mental rewiring. From overcoming bullying as a teenager to rebuilding his physique in his 40s, John reveals the mindset shifts and practical strategies that can help anyone—especially those over 35—reclaim their health and confidence regardless of age.

Introduction: Defining High Performance Through Consistent Effort

What does high performance look like in fitness and in life? According to John Cenerazzo, it's about "pushing yourself that extra set, that extra rep... pushing yourself to be the best that you can possibly be." This philosophy has guided John through multiple physical transformations, most notably his inspiring comeback at age 41 after years of neglecting his health.

As an online fitness coach specializing in helping men and women over 35 reclaim their younger physiques, John brings a wealth of practical experience to the table. His journey is particularly powerful because it demonstrates that age is merely an excuse—not a legitimate barrier to transformation.

In this comprehensive breakdown of John's approach, we'll explore how mindset rewiring, consistent routines, and practical nutrition strategies can help anyone experience a physical and mental transformation, regardless of their age or current fitness level.

From Bullied Teen to Fitness Coach: John's Transformation Journey

John's fitness journey began not with dreams of fitness fame, but as a response to being bullied. "I really started when I was 15... I was picked on in school, I wasn't a popular kid," John reveals. Through push-ups, sit-ups, and eventually weight training, he began building not just his physique, but his confidence.

Standing 5'9" and weighing just 150 pounds in high school, John had to work especially hard when he joined the football team. "The football team, they're all six foot plus, and so I really had to step it up... to really be able to hold my own on the team," he explains.

This early period instilled in John the work ethic that would serve him throughout his life. Without access to today's wealth of online fitness information (this was 1995, as John points out), he learned through books, observation, and determination.

The Cycles of Transformation

Like many fitness enthusiasts, John's journey hasn't been a straight line of progress. He experienced several cycles of intense dedication followed by periods of letting his fitness slide:

1. High School Years: Intense dedication, including double workout sessions during football training
2. Late Teens: Discovered the party scene, which didn't mix well with gym discipline
3. Mid-20s to Early 30s: Renewed focus and peak physical condition
4. Early 30s to 40s: Moved to New Orleans and "chased pleasure" for 4.5 years

The turning point came at age 41 when John looked in the mirror and didn't like what he saw. "I quit drinking and I got back into the gym and I totally began to rewire my mind," he shares. Despite being in New Orleans—a city famous for its 24/7 party culture—John committed to meditation, early morning routines, and intense training.

The Over-40 Challenge

What makes John's most recent transformation particularly inspiring is that he achieved it after 40, when many people believe significant physical changes are no longer possible.

"When you're in your 20s, you have a higher testosterone level in your body, so you'll go to the gym and you'll just blow up a little bit quicker," John explains. "Whereas when you're in your 40s... you have to adjust for that and you have to make sure you're eating the right foods, you have to make sure you're getting the right amount of sleep, and you have to really push yourself harder in the gym."

It took John a full two years before he started seeing significant results, but at age 44, he's now in remarkable shape—proving that age truly is just a number when it comes to physical transformation.

The Mindset Shift: Rewiring Your Brain for Fitness Success

Perhaps the most valuable insight from John's journey is his understanding of how mindset determines fitness outcomes. "Excuses are lies," John states bluntly. "If you go through the laundry list of excuses... and you actually boil them down, they're all lies."

This realization formed the foundation of John's "centerit program," which focuses on rewiring the brain to overcome mental barriers to fitness.

From Depression to Determination

An important part of John's story is the connection between physical neglect and mental health. During his years of neglecting fitness, John fell into "a deep depression" and describes himself as "just miserable." This experience taught him that physical training isn't just about aesthetics—it's fundamentally about wellbeing.

"Your body, your soul deep inside is saying... it knows that you can do better," John explains. This internal knowledge creates the discomfort many people feel when they're not living up to their potential, physically or otherwise.

Personalizing Fitness for Lasting Results

One of the most practical aspects of John's approach is his emphasis on finding fitness activities that align with your personality. "You don't necessarily have to go into the gym and be a powerlifter to get in shape," he points out. "There's other things that you can do to keep your body active and moving."

The centerit program focuses on "identifying what personality type that you are, what you like to do, and custom[izing] a program that fits fitness into your lifestyle so that you can live for the rest of your life and keep going."

This personalization is crucial for long-term adherence. By finding physical activities you genuinely enjoy, fitness becomes sustainable rather than a constant battle against your preferences.

The Thought-Reality Connection

Another powerful mindset shift John teaches is understanding the connection between thoughts and physical reality. "Everything around us was once a thought," he explains. "Everything we use—this computer, your clothes, your car—somebody thought of that and they took the action and built it and made it into a physical reality."

The same principle applies to fitness goals: "If you can think about it... 'I want to have a better body, I want to have a six-pack, I want to take off my shirt and I want to be confident, I want to have energy'—that's all possible."

The key is "peeling away the layers and getting to work," while having someone to guide you and keep you on track "when your mind wants to tell you, 'You know what, this is too much work and it's too much pain.'"

Practical Steps for Your Fitness Transformation

While mindset is foundational, John also offers practical advice for anyone looking to begin their own transformation journey:

1. Start Your Day with Intention

John's morning routine begins two hours before he needs to be at the gym:

• Gratitude journaling
• Meditation
• Drinking lemon water
• Writing in his journal
• Then heading to the gym

This approach "primes the mind and sets the pace for the day," allowing him to control his day rather than letting the day control him. "I'm not going to rush and go and let the day determine how I feel," he explains. "This is how I'm going to do it—I set my pace."

2. Embrace Simple Physical Activity

For those just starting out, John recommends basic activities that require no equipment or gym membership:

• Wake up early (set your alarm for 6:00 AM if you need to be at work by 8:00)
• Go for a run around the block (completely free)
• Do push-ups at home
• Do sit-ups

The key is getting your blood flowing and establishing the habit of movement.

3. Focus on Nutrient-Dense Foods

Perhaps the simplest yet most effective change anyone can make is improving their nutrition:

• Eat single-ingredient foods that are nutrient-dense
• Focus on foods that provide essential vitamins
• Avoid fast food and processed options that are "hard to digest"

"If you eat simple foods throughout your day," John promises, "you're going to notice a change in your mood and your attitude, and your energy levels are going to completely switch."

4. Experience the Mind-Body Connection

One of the most powerful benefits of regular exercise is the psychological reward. "When you have a fitness routine that you do on a daily basis, not only does it give you the feel-good chemicals—the dopamine, the endorphins," John explains, but it also helps you "feel good because you know deep inside that you did something positive for your body."

This creates a virtuous cycle where physical training improves mental clarity, which in turn makes you more effective in business and other areas of life. "When you go to the gym in the morning and then you go out and start your day, you're going to think clearer, you're going to feel as though you just accomplished something, and it's almost like you have a leg up on everybody else in the world."

Conclusion: Age Is No Barrier to Transformation

John Cenerazzo's journey demonstrates that physical transformation is possible at any age. While rebuilding a physique after 40 presents unique challenges—lower testosterone levels, slower recovery, and potentially decades of ingrained habits—these obstacles can be overcome with the right mindset and approach.

The key insights from John's experience include:

1. Excuses are simply lies we tell ourselves to avoid the discomfort of positive change
2. Our bodies and minds are deeply connected—physical neglect often leads to mental struggles
3. Fitness must be personalized to align with your personality for lasting results
4. Simple, consistent habits like early rising, basic exercise, and clean eating create powerful results
5. Age is just an excuse—transformation is possible at any stage of life with patience and persistence

As John's story shows, the path to transformation begins with a simple decision: to stop accepting excuses and start taking action, regardless of your age or circumstances. With consistent effort and the right guidance, anyone can experience the physical confidence and mental clarity that comes from living in alignment with their highest potential