Mike McManus has always thrived in a team setting.
A former Division I football player at Marist College (now Marist University), he found himself missing the camaraderie and shared purpose once he entered the corporate world. As he advanced in his career, the long hours and sedentary lifestyle began to take their toll.
“A theme far too common for so many,” McManus says. “I always thought I could out-train a bad diet, but at some point in your thirties, the weight just doesn’t melt off anymore.”
The turning point came while coaching his daughter’s soccer game. Sixty pounds heavier than during his football days, he struggled to keep up.
“I had a moment where I asked myself, ‘What kind of example am I setting for my kids?’”
That question sparked a transformation—one that would ultimately evolve into Forge Ahead, a wellness company rooted in evidence-based nutrition, personalized coaching, and a surprisingly simple practice: rucking.
Originally from Long Island, McManus moved to Ridgefield in 2015. He holds an MBA from the University of Connecticut, completed Harvard’s Principles of Biochemistry course, and is certified as a Nutrition Coach through the National Academy of Sports Medicine. He also serves as a lieutenant in the Ridgefield Volunteer Fire Department—a role he considers a deep honor and privilege.
Though McManus had always been surrounded by sports, it was his growing interest in the science behind metabolic health, recovery, and sustainable wellness that drew him into the world of biochemistry and nutrition.
“The more I studied, the more fascinated I became by how nutrition influences everything from energy levels to mental clarity,” he says. “There’s so much information out there—I felt compelled to break it down, experiment, and find what truly works.”
From plant-based to carnivore, McManus explored the nutritional spectrum. By the time the pandemic hit, he was in the best physical shape of his life—but mentally, the isolation was challenging.
“I’m an extrovert. I get energy from being around people,” he says. “When that disappeared, I realized just how vital community is to overall health.”
So, he started small: masked meetups at a local coffee shop that turned into long, socially distanced walks. One day, someone suggested adding a little weight.
“I said, ‘You know, the military’s been doing this forever—it’s called rucking.’”
Derived from the word rucksack, “rucking” refers to walking with weight—a practice first popularized by the military in the 19th century. Today, it’s recognized as a highly effective, low-impact form of cardiovascular exercise. Whether you use books, groceries, or specialized ruck plates, the idea is simple: load up with some weight and start moving.
Early in his rucking journey, McManus connected with GORUCK, the leading supplier of rucking gear, and Forge Ahead became an official GORUCK-registered rucking club.
What makes rucking so effective, McManus explains, is its ability to tap into Zone 2 cardio—a heart rate sweet spot (roughly 60–70% of maximum) that promotes fat oxidation, builds endurance, and requires minimal recovery time.
“We started going farther, adding more weight, and something just clicked,” McManus says. “We were getting fit, sharing stories, and building real mental toughness together. Then the questions started—people wanted to know what to eat, how to feel better, how to stay consistent.”
That’s when Forge Ahead truly took shape—not just as a fitness group, but as a full-spectrum coaching platform focused on sustainable transformation. McManus developed a four-phase coaching model that blends education with action, placing long-term health above quick-fix gimmicks.
The program begins with metabolic re-education and body recomposition, then progresses through meal timing adjustments, strategic food reintroductions, and ultimately, long-term self-sufficiency.
Forge Ahead offers three coaching tiers—Essential, Advanced, and Premium—to meet clients wherever they are in their journey.
The Premium tier offers the most hands-on experience: weekly check-ins, in-depth strategy sessions, and even personalized grocery store visits. McManus helps clients navigate the aisles with confidence, building plans tailored to their goals, preferences, and dietary needs—all while using whole, nutrient-dense foods.
The Advanced tier is ideal for clients who already have a strong foundation and want monthly accountability.
The Essential tier offers quarterly check-ins for those looking to maintain their progress without constant guidance.
More than a business, Forge Ahead is a philosophy—one that honors both physical and mental resilience. Each year, McManus donates 10% of profits to three organizations aligned with the company’s mission: The Jed Foundation (teen and young adult suicide prevention), Active Minds (reframing stigmas around mental health), and Honor Wellness Center (supporting veterans, first responders, and their families).
“I love coaching, and I love watching people discover their own version of success,” McManus says. “For each person, that looks a little different—and that’s what makes the journey so meaningful.”
One of the most powerful things McManus has learned, he says, is that not all calories are created equal.
“Nutrient quality matters. Bioavailability matters. Food should serve a purpose.”
That belief inspired his self-published book, Making Nutrition Digestible, a science-backed guide to understanding nutrient absorption and food sourcing across both plant and animal foods.
At home, Mike and his wife, Christina, are raising their four daughters with those same values. The family grows fruits and vegetables, raises chickens, and sources an entire cow each year from a trusted rancher.
“Bones, fat, organ meat, muscle meat—we use everything,” McManus says. “That one animal nourishes us for a whole year. We’re deeply grateful for what it provides.”
In a world of fads and shortcuts, McManus—now 41—is walking proof that the way forward is through the fundamentals: real food, real effort, real community.
“It’s amazing what happens when you get outside, ditch the processed stuff, and just live a little more intentionally,” he says.
On Saturday, June 14, Forge Ahead is inviting the community to experience its philosophy firsthand at its annual Father’s Day Ruck. This ruck is distinct from many of their other events: the weight you’ll carry isn’t a ruck plate—it’s your child.
The event begins in the Founders Hall parking lot at Ridgefield Parks and Recreation. Timing will be announced closer to the date on Instagram, be sure to follow @ForgeAheadLLC.
Get started on your wellness journey now by visiting ForgeAhead.info.