Strength & Mobility
Foundational lifting patterns (push, pull, hinge, squat, carry) + 10 minutes of mobility most days keep joints happy and bodies capable.
Feel better. Move better. Live better.
Simple, sustainable wellness & fitness guidance for busy humans. Build strength, recover smarter, and manage stress—without the guesswork.
Wellness pillars
Recovery & Sleep
Progress happens between sessions. Prioritize 7–9 hours of sleep, hydration, and gentle tools like heat exposure and walking.
Stress Resilience
Breathwork, boundaries, and outdoor time help regulate your nervous system so training (and life) feel easier.
Starter Week: A balanced, repeatable plan
Use this as a template—adjust loads, reps, and session length to your reality. Consistency beats perfection.
- Mon: Strength A (Squat & Row) + 10 min mobility
- Tue: 30–40 min Zone 2 cardio (easy conversation pace)
- Wed: Mobility circuit + optional walk
- Thu: Strength B (Hinge & Press) + movement snacks
- Fri: Intervals (6–10 × 1 min fast / 2 min easy)
- Sat: Long walk or hike
- Sun: Recovery: light stretching, heat, journaling
Featured guides
Beginner Strength Playbook
Learn how to progress safely with 2–3 sessions per week.
Mobility, Made Doable
Short flows that fit in the margins of your day.
Heat Therapy & Recovery
See how gentle heat can complement training and sleep.
FAQ
How long should workouts be? 25–45 minutes is plenty for most people. Add walks and movement breaks as you can.
How do I avoid burnout? Keep one hard thing per day, schedule recovery, and protect your sleep routine.
Do I need supplements? Start with food, water, and rest. Talk to a professional if you’re considering supplementation.