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Longevity Smart Moves: Built to Last STRENGTH and CONDITIONING

Tis the season for goal setting! But we can’t change or reach a goal if we don’t have a goal:) And when we set a goal for ourselves it should be:

1) MEANINGFUL: If it’s not meaningful to us on some level, why would we keep showing up session after session? As you set a SHORT-TERM goal, think about why you want to reach it, what it means for you, and how it will help you get closer to an even more meaningful LONG-TERM goal.

2) MEASURABLE: One common pitfall when setting goals is that we tend to make them too vague. “I want to get stronger” is great, but how will you measure that? Make sure your goals are concrete and measurable so you can make adjustments as needed and make faster progress toward those goals.

3) MANAGEABLE: Have realistic expectations of yourself and current circumstances. If we bite off more than we can chew we’re setting ourselves up for failure.

If one of your goals this year is to get healthier and stronger so you can do what you want to do and love…here’s a NO-NONSENSE, SMART routine that’s not only athletic but will help you work towards building strength, muscle, body control, and conditioning. Safe, efficient, and effective…anywhere, anytime!

Just choose a movement based on your body type and needs. Remember both bodies are completely NORMAL... We just need different things when it comes to selecting the best exercises for our build:

🤸🏻‍♂️ Loosey-Goosey: Joints are just SUPER LOOSE

🏋🏻 Super Stiff: Just feel STIFF all over


- Find the MOST COMFORTABLE position based on your “body type”: - Top Photo (Loosey-Goosey folks) - Bottom Photo (Super-Stiff folks) - NASAL ONLY breathing! (MOUTH CLOSED!) - LONG EXAGGERATED SILENT INHALE (NO NECK!)…then normal exhale out - Pause (Breath normally). Wait for the next inhale to come. Repeat. - 6-8 breaths

Here’s what you’re gonna need:

-Clear/Comfortable space

-Maybe a mat


Here’s what you’re gonna do every 3 minutes for 15 minutes:

-30 seconds of Cross-Over Skipping/Marching (BREATHE ANYWAY YOU WANT!)

-60 seconds of either move based on your body type (NASAL ONLY BREATHING!)


-Sit on the ground

-Feet flexed…knees and hips same line

-Fingers pointed forward

-Move in an opposite arm/leg pattern space allowing


-Start in a “plank” position (hips up!)

-Walk your hands in and pause

-Walk your feet out and back and then pause

💥Start and finish position: hands over your head comfortably

REST 90 SECONDS! Repeat for 5 rounds based on how you feel.

🛑 Of course, if you don’t feel good, STOP!!!

Give this a try, 1-2 times in a particular week…whether you’re taken out of your “normal” routine for whatever reason or you want to add an extra challenge to your training week. But ONLY if you feel GOOD. Recovery FIRST!

Let me know how you feel afterwards and if you would like to see more training sessions like this:) Dedicated to your health and longevity, Mike

P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.

If you know someone who would benefit from this newsletter, please feel free to forward them this email. Let's help others start to feel better and get back to doing the things they love to do! To sign up for my newsletter, please click HERE.


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