The Pit Fitness gym in Boca Raton is bad ass. All the equipment you can handle plus a turf field in the middle for sled work, sprints and agility drills. When I walk in, I see my friend Rashaad Slowley warming up, waiting for me. I say ‘friend’ in the modern world of “two dudes who like each other’s posts on Instagram” but haven’t met in person.
And yet, we know each other. We know some of the same people, have been to some of the same events, we both train and actively compete in our given sports and we’re both husbands and dads.
When you’ve got all that in common, you don’t need much more to hit it off.
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I’d been following Slowley from afar after a mutual friend introduced us a while back and it’s been fascinating to see what he’s accomplished. He’s been an athlete and entrepreneur his whole life, first starring as a running back at Southern Connecticut State in college and then training other potential college athletes for the NFL. He played ball overseas before becoming an elite trainer and coach, working with NFL veterans, CEOs, and weekend warriors alike. He’s also got three kids, runs his own business and works as an ambassador for some of the biggest fitness brands out there.
But one of the main reasons I wanted to interview him for Midlife Male is because of how versatile his training is and how he embraces the concepts of seasons. So many of the men we talk to about fitness either focus on their general fitness (maintaining strength and a decent level of cardio as they age) or they’re specialists in an event or certain area (marathons, Iron Mans, bike races, etc…).
Slowley, on the other hand, embraces the idea of training for a bunch of things throughout the year to keep things fresh and to keep your body adapting. Part of the year he trains almost exclusively for golf. Part of the year he runs distance and track work and competes in half-marathons. Part of the year spends in the ring, boxing. It’s a concept I want to explore deeper.
Of course, we aren’t the kinds of dudes to decide to grab coffee and talk about our goals. Not my style. Not his style. Instead, I met him at Pit Fitness for a workout/conversation.
We went through a full-body circuit: sled pushes, med ball throws, ski-erg sets, heavy carries, pull-ups, and mobility drills. Between rounds and heavy breathing and sweating, we got to talking about training, balance, motivation, and what fulfillment looks like as a man on the cusp midlife. You’re going to enjoy this one:
How important is it for men to be versatile in their training?
I think it’s really important for men our age to be versatile in their training. Strength or endurance alone won’t cut it. We need to be capable in all areas. Strength, mobility, and conditioning each play a role in helping you move well, stay active, and feel confident in your body.
As men, we want to be able to carry groceries, lift furniture, and play with our kids (or grandkids) without pain or limitation. Having that balance of strength, endurance, and mobility gives you freedom. It helps you do more with your body and maintain longevity.
When it comes to the sweet spot, it looks different for everyone. Some people need more strength work, others more mobility or conditioning depending on their lifestyle. But having a bit of everything in your routine keeps you well-rounded, capable, and ready for whatever life brings.
You go through different “seasons” of training: golf, boxing, running, swimming. Where does that come from, and how can other guys implement that?
That comes from how I grew up. My mom raised me as an only child and worked a lot, so she put me in every sport (swimming, baseball, basketball, football, track) and I fell in love with learning new things. I’ve always had this mindset that I can do anything, and if I can’t, I’ll keep practicing until I can.
That’s carried into how I train now. I like having different seasons where I focus on golf, boxing, swimming, or running. It keeps me challenged, athletic, and engaged year-round.
For other guys, it starts with curiosity and being willing to try something new. From there, it’s about discipline and consistency. If you approach each season with that mindset, you build a body and a mindset that’s capable and adaptable for whatever life brings.
How do you motivate former pro athletes now that they’re not training for game day?
It really depends on the individual, but most of the former professional athletes I train are still very active, whether that’s golf, tennis, or another sport. You never lose that drive to compete or that mindset of perfecting your craft.
As a former athlete myself, I understand what their bodies have been through, but I’m also still in that active phase, training for golf, running, and boxing, so I get both sides of it. I don’t usually tell them to dial it up or down. Instead, I focus on helping them train with intention.
Their bodies have already been through years of high performance, so now it’s about moving smarter, improving mobility, strengthening weak areas, addressing old injuries, and maintaining balance. It’s almost a form of prehab. The goal is to keep them strong and capable for the next chapter, whether that’s competing in golf, playing with their kids, or just maintaining that edge they’ve always had.
How do you keep your energy and enthusiasm all day? You’re up at 5AM. Anyone who follows you sees you out on the street running in the dark. Then you’re still training people at 5PM. What’s your strategy?
I get asked that a lot, and honestly, there’s no secret formula or caffeine routine behind it. It’s just who I am. I don’t drink coffee; I wake up ready to go because I truly love what I do.
My energy comes from purpose. I have a strong why: helping people become better versions of themselves while continuing to grow myself. That passion fuels me every day. When you genuinely love your craft and believe in what you’re doing, the enthusiasm becomes natural. It’s not something I have to turn on. It’s just part of me.
You train everyone from retired NFL athletes to soccer moms to CEOs. What are the differences and similarities, and how does that tie into your business?
I think one of my biggest strengths is that I can relate to everyone I train. I’ve been an athlete, I’m a husband and father of three, so I understand the different challenges each person faces.
The main difference I see is mindset. Former athletes usually make fewer excuses. They’ve faced adversity and built discipline at a high level. For others, it’s about developing that same consistency and accountability over time.
The biggest similarity is that everyone’s busy, but they all want the same thing: to feel good, stay healthy, and set a strong example for their families. That perspective shapes how I run my business. I adapt to each client just like I adapt in business, wearing different hats and helping people perform at their best in every area of life.
Family and fitness are two of your core values. How does one help the other?
Before I had a family, fitness was always a big part of my life. But once I became a husband and father, I started to see how much fitness truly supports family life. Health and wellness build character, discipline, and self-control.
If I’m not healthy, I can’t show up as the best version of myself for my family. My kids see me train, eat well, and stay active, and they naturally pick up those habits. That’s how fitness and family connect, by living it, not just talking about it. When I lead by example, we all grow stronger together.
Let’s talk about the blending of two of our 6Fs: Fashion and Fitness. You’re known for always having great workout fits. Do you live by Deion Sanders’ “look good, play good” motto?
Absolutely. I definitely follow Deion Sanders’ motto: “You look good, you feel good, you play good.” I’ve lived by that since my playing days. Whether it was football, baseball, or any sport, I always wanted to have the right gear and feel confident in what I was wearing.
That’s carried over into how I train today. Whether I’m running, biking, or in the gym, I like to put together a good fit. The fits are always fitting. It helps that I’m an ambassador for brands like Lululemon, but it’s more than just the clothes. When you feel good about how you show up, it affects your mindset and performance.
How do you fuel yourself for all your different activities? Running, boxing, golf, strength training?
That’s one of the best questions I’ve gotten because I’m still learning and refining that process myself. As I started running longer distances and half marathons this year, I’ve learned how important proper fueling is. For runs, I’ll carb load three to four days before and use gels with sodium during the run, spaced every 25 minutes or so.
For strength training, I’ll eat something light, a mix of protein and carbs, just enough to fuel the lift without feeling heavy. On running days, I usually train fasted, which is why my nutrition the night before and days prior really matters.
Golf is different. I’ll have things like trail mix, fruit, or snacks with healthy sugars and electrolytes to stay fueled through long hours in the sun. Each activity requires something different, and I’m still learning what works best for me, but that’s part of what keeps me improving.
When the day’s over and you get to be lazy, what does that look like for you?
When the day’s done and I finally get to relax, I like to keep it simple. My wife and I will usually wind down by watching a show we both enjoy. It’s our way of reconnecting at the end of a busy day once the kids are settled and work is done.
When it’s just me being lazy, I’m either watching sports or playing video games. Football is my go-to, but I’ll also hop on Call of Duty, 2K, or Madden with some friends. That’s the little kid in me. It’s how I shut off my mind from work and just have fun.
What does fulfillment as a man look like to you?
That’s a deep question, and honestly, my answer continues to evolve as I grow and experience more in life. But right now, fulfillment as a man to me means being a protector and provider for my family, being a God-fearing man, and leading by example.
It’s about making no excuses, practicing what I preach, and striving to be consistent in all areas of life. Most importantly, it’s about being internally happy and at peace. Because when you’re grounded and fulfilled within yourself, that energy pours into your family, your friends, and everyone around you. That’s what fulfillment looks like for me today.
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Jon Finkel
Editor-in-Chief, Midlife Male
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