To gain the most bang for your buck with fitness, remember this continuum!

flexibility, mobility/stability, strength, performance


We have to prime our bodies and give our muscles the right tools to develop the results we seek. It’s so common to see someone jump right into the strength or performance levels of fitness when they decide to “get back on track”, but I’m telling you if you remain patient and start from the beginning, the results will come, with less injury, pain, AND less chance of quitting when the going gets tough.


**Don’t be the statistic and jump back in the saddle by squatting weight that is too heavy with a squat stance and technique that is less than great, simply because you have to prove a point to yourself or others that “you’ve got this”! Start small – work on the flexibility of the hips, stabilize the core (abs and back), secure your range of motion/coordination/balance, then begin to lift body weight or light weights with higher repetition while building superb technique with each movement. At this point, you’re well on your way to increasing strength and transitioning to points of fatigue for the desired outcome!


Flexibility: foam/ball rolling; stretching; yoga; inversions

Strength: natural movement patterns to build = squat, lunge, push, pull, twist, bend, gait (walking running jumping, etc.)🏋🏼‍♂️

Cardio: circuits of strength training; low intensity, long duration aerobic (jog swim cycle); interval training (HIIT – short bursts) 🏊‍♂️🚴🏼‍♀️🏃🏻‍♂️

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