You don’t need 45-minute stretching routines. Focus on: • Ankles • Hips • Hamstrings • Thoracic spine 5–10 minutes after movement is enough. Consistency beats intensity here. Feel free to reach out with questions or for suggestions/ tips. I will be posting some graphics later this week of some base practices. Get up, get out, and get active; EVERY DAY

Training only works if you recover. Recovery includes: • Sleep • Mobility work • Light movement days • Nutrition • Mental downshifts If you feel tired, stiff, or unmotivated — that’s feedback, not failure. Today’s assignment: Move lightly. Stretch. Breathe. Reset.

If you’re starting from zero, this is enough: • 2 days per week of walking or jogging • 20–30 minutes each session • Comfortable pace where breathing is controlled That’s it. No special gear. No supplements. No complicated plans. Personally Im currently running 5 times a week but probably the most important thing i do consistently during the week is rest and recovery. I stretch for approximately 2 hours before every run even the short ones, My case is extreme because of the volume of training but even YOU should stretching more than a few times a week. that includes a foam roller and dynamic warmups. I will showcase some of those during the week. No matter what, today is a great day to get active! Start where you are. Let momentum do the rest.

I have been running for years but only recently did I start to take it seriously and apply advanced techniques. Recovery running is not a complex technique, but it is a key part of progression into longer, faster running. The slower you run on the "easy," days the better your aerobics, endurance, and mental fortitude become. For me a recovery run could be 1 mile in 10 mins like in the time lapse below, or a longer 30 min 2.5 mile run. Either way the effort should be under a 4/10 and the focus is on getting active daily... Just enough to continue pushing the needle. Get up, Get out, and Get Active!

Running — or even light jogging — is one of the most transferable skills in all of fitness. It improves: • Cardiovascular health • Mental resilience • Body composition • Recovery capacity • Sport performance across the board You do not need to run far. You do not need to run fast. If all you ever do is jog twice a week, your health trajectory improves dramatically. Walking → jogging → running is a progression, not a requirement. The goal here is not perfection. The goal is consistency.