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Longevity Smart Moves: DAY BREAKER!

Now 43 years into my personal fitness journey…I have learned a thing or two about what works and what doesn’t.

And recently, I’ve updated my medical history and thought you might find it interesting with what’s going on with my body on a daily basis.

From 1977 - 2022:

- Right ankle replacement surgery

- Lower back: 2 herniated disks. 1 ruptured disk.

- Right hip ruptured labrum

- Right knee torn ACL

- Right Inguinal Hernia surgery

- Double Bicep ruptures

- Left leg Venous Ablation surgery

- Double Shoulder Rotator Cuff Tears

- Right side neck stiffness.

WHOA Mike! That’s A LOT to “manage” every day :) No joke. 45 years worth of “stuff” and counting.

Sure, there are PLENTY of “shiny objects” available to us in the health and fitness industry. But we need to be mindful about adding extra complexity, work, and let’s not forget about time…all without any more reward.

We want to be open to new ideas for sure, but without getting distracted by every single shiny object we see.

Because honestly, it’s a waste of our time to constantly be searching for something new and better, over simply staying CONSISTENT with what works.

And please don’t misunderstand, if what you’re currently doing truly isn’t working..aka, moving you closer to your goals…then you’ve got to make a change. And if you decide to do so…whatever you do…give results time to build…at least 4 months…and COMMIT TO THOSE HABITS. PRACTICE!

So, my DAY BREAKER (as I affectionately call it moving forward), is all about diverse movement that will improve our performance in whatever it is we want to do and love…help us make LONG TERM progress…keeping our body robust, coordinated, and more resilient to injury over time.

And if you’re as “beat up” as I am…maybe it’s just to prepare your body for the day ahead;) And that’s totally cool.

As my body continues to change as I age, so does my DAY BREAKER…so stay tuned for my latest iterations.

Please feel free to use this practice to fit your current circumstance. I recommend practicing each phase independently and see what works for you and what doesn’t. And over time, put it all together and make it your DAY BREAKER!


Find PHASE 2 here: Here’s what you’re gonna need for PHASE 3: - Comfortable/Clear space - Maybe a mat

Here’s what you’re gonna do:


-Quadruped position: Feet flexed. Knees under hips. Hands under shoulders.

-PUSH “kneecaps” into the ground. PUSH ground away with arms (NO CRUNCHING!)

-SHIFTING: LIFT OPPOSITE KNEE/HAND (Palm up!)…simultaneously. Alternate.



Repeat 6-8x/side


-NASAL ONLY breathing

-Travel BACKWARDS in an OPPOSITE ARM/LEG pattern

- Approx 5 yards (Space available) x 2 laps


-Soft knee bend

-Quick dip down

-Jump backwards

-Try your best to keep your foot, knee, and hip in the same line!

-LANDING: Whole foot contact. Slight knee bend. Soft landing!

-RESET after each attempt!

Repeat 6-8x

💥Don’t be concerned about how far you go!

4) CROSSBODY SMACKS: 💥 Front/Back view:)

-Feet firmly into the ground. Ground contact!

-MOVE from your feet UP. Your body creates the “spiraling” energy.

-Let your arms just go:

- Front smack is our “lung point”. Back smack is our “kidney point”.

- You should feel both front/back

-Repeat 12-36x


Let me know what works for you, what doesn’t and how you feel afterwards. 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.

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