Hey Ageless Runners! For the last 28 days, we’ve been proving that age is just a data point by building a rock-solid core. But we aren't stopping there. In January, we are taking everything we’ve learned about stability and movement and leveling up. Why January? As we age, maintaining balance, muscular strength, and independence becomes increasingly important. This new challenge is designed to bridge the gap between "just exercising" and building a body that is truly Ageless. What’s Coming in January: We are moving beyond the floor and putting our strength into action. We will focus on the three pillars of physical stability: 1. Enhanced Posture & Balance: Stabilizing the torso to reduce the risk of falls. 2. Injury Prevention: Distributing stress evenly to protect the lower back. 3. Athletic Performance: Improving efficiency whether you’re running your first Major or a local 5K. The Mission: I’ve refined a 30-day approach to fortify your foundation and enhance your overall well-being. Whether you are a "Gear Hoarder" like me or a minimalist runner, this program is accessible to everyone with minimal equipment needed. How to Join: 1. Drop a "READY" in the comments if you’re committed to starting the new year stronger than ever. 2. Check the "Classroom" tab (coming soon!) for the updated January roadmap. Let’s prove that our bodies are capable of incredible things when we train smart.

Hey Ageless Runners! We hit the big 60-second milestone yesterday. Today, we aren't moving the finish line, we are owning it. In the realm of fitness, the core stands as the epicenter of strength and stability, playing a pivotal role in virtually every movement of the human body. By repeating the one-minute hold today, we are training our nervous system to treat this level of strength as the new "normal" rather than a one-time peak. ✅ TODAY'S MISSION: Day 21 • Hold Time: 60 seconds. • Sets: 3 sets. • Rest: 60 seconds between sets. Focus for Today: Aging Gracefully A strong core helps maintain independence and reduces the risk of falls and injuries as we age. Today, focus on the efficiency of the hold: • Breathe: Don't hold your breath; use deep, controlled exhales to keep your heart rate down. • Form Check: Keep your body straight from head to heels with elbows under your shoulders. • Engagement: Ensure you are engaging your core, glutes, and legs to distribute the stress evenly. Drop a "MINUTE DONE" in the comments once you’ve finished all three sets! Reflect: Now that we are three weeks in, have you noticed any changes in your posture or back health during your daily life? 👇 P.S. Tomorrow is a well-earned Rest Day before we push into the 65-second mark on Day 23!

Good Monday Ageless Runners! Welcome to Week 3! You finished Week 2 strong yesterday by successfully locking in the 45-second hold. We still have new people joining is so that is great to see. The hard work pays off today as we push our core endurance to a new milestone: we break the 50-second barrier! This duration is where your long-run stability is truly forged, preventing that critical late-run form breakdown. ✅ TODAY'S MISSION: Day 15 • Hold Time: 50 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: Shoulder Stabilization As the hold gets longer, avoid sinking into your shoulders. This is inefficient and reduces core tension. Mental Cue: Actively push the floor away with your forearms and elbows. Engage your chest muscles as if you are pushing a ball away. This creates a steel bridge from your shoulders to your toes! Drop a "DONE" when you have reached 50 seconds! How does hitting this Week 3 milestone feel? 👇

Hey Ageless Runners! Well done! You've closed out the week with two strong days at 45 seconds. Today is Day 14, the final day of Week 2, and we are cementing the 45-second hold as our new baseline. Next week, we are going to break the 50-second barrier! Make sure you finish today with perfect form. ✅ TODAY'S MISSION: Day 14 • Hold Time: 45 seconds • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Breathing When you hit the 30-second mark, you often subconsciously hold your breath. This makes the exercise harder. Mental Cue: Keep breathing calmly and deeply through your nose. A calm breath soothes your nervous system and tells your body the position is manageable, helping you power through those final 15 seconds. Drop a "DONE" when you have completed your three sets! Let us know how your breathing felt today! 👇

Hey Ageless Runners! Happy Saturday! You crushed your rest day yesterday (Day 12), and now it's time for the weekend test—we are making a 5-second jump to challenge your core endurance and stabilize your long run form! ✅ TODAY'S MISSION: Day 13 • Hold Time: 45 seconds (Our longest hold yet!) • Sets: 3 sets • Rest: Rest for 60 seconds between each set. Focus for Today: The Glute-Core Connection As the time extends, your glutes must work with your core to prevent your lower back from taking over. This relationship is critical for running. Mental Cue: At 30 seconds, imagine you have a ten-euro bill pinched between your butt cheeks, squeeze your glutes so nobody can steal it! This instant tension engages the power muscles that protect your low back. Drop a "DONE" and let us know if you felt that powerful glute-core connection today! 👇