I got after the newsletter from last week fantastic A question from the reader named Sharon, which I do not think about, what to talk about enough.

"What if you want to be healthy and strong, but you are not very interested in constant improvement in fitness?

You want to feel good and live for a long time - but you are also a nurser who would prefer to even out other parts of life. What does "sufficient" fitness look like? "

Such a good question, right?

There are so many conversations in the world of fitness progress AND Profits And you chase another great goal ... But what if your goal is actually maintenance?

What if you want to be strong sufficientlymatch sufficientlyand flexible sufficiently feel great in the body, avoid injury and still have time and energy on things Actually Do you want to do?

Although there are many different ways to approach this question, here are what I recommend as a general guide for health and functions for life:

✅ Full body strength training 2x/week (20-30 minutes)

Think about it as insurance for muscles, bones and joints. It will help with strength, bone density, prevent injury and long -term independence.

Choose ~ 3 whole body exercises (squat, dead is, pump, government, etc.), make 2 or 3 sets of each of them for about 5 to 12 repetitions, making sure that it is still relatively difficult, but not all.

You don't have to crumble. You don't have to pr. You don't even have to love it.

Just show up. Raise things. Put them on. To repeat.

Here is the good news:

Studies show that after building a database of strength you can maintain It is as little as 1/3 to 1/9 of the original training volume (sets and repetitions)- Especially since the intensity (how heavy you lift) remains the same.

In other words:

You don't have to do more to keep what you have already earned.

You just have to Continue Show with consistency. Bonus: Turn your routine every ~ 12 weeks to avoid abused or burning injuries.

❤️ 150 minutes/week of moderate aerobic movement

It can be walking, cycling, gardening, sport, martial arts and even dance events in the kitchen. If your heart rate increases and you breathe a bit heavier, it counts.

Spread it as you want:

• 5x 30 minutes walks
• 3x 50 minutes bicycle rides
• 15 minutes of ninja training each day

Experiment to find things that work for you! Choose a move that makes your brain happy.

This can also change seasonally. For example, in the summer I love to ride a bike. In winter, it's just a dance with children a few nights a week. Do you want to access our Super Secret Nerd Fitness Dance? (It's actually a real thing!) Send me a quick answer and I will send it!

🌀 5-minute daily flexibility briefing

It doesn't have to be a full flow of yoga. Just a quick warm -up or mobility to move the joints, loosen the narrow areas and check how it feels. Things such as arms wheels, hips and rock rotations are cool entries here.

This is a small daily habit that helps catch problems before it turns into a larger one.

💡 Do you want to increase performance?

Connect them!

The circuit of strength (supercare exercises with minimal rest) can increase the pulse and also achieve the needs of cardio.

Add warm -up at the beginning, and at one session you hit all three buckets.

Boom. Functional Triftcta Fitness complete.

The goal here is "peak performance". It's a "peak sufficiently. "

It is enough to stay strong. Just feel energetized. Enough to support all the things you want to do outside the gym.

You don't have to chase the constant improvement to keep your health - you only need Simple system You can stick to. This is a kind of investment that pays dividends for many years.

Fitness does not have to be yours passion. But that's it Is A tool that helps you do more what you love longer. And you never know! Maybe on the way you will find something that causes your interest. 😃

- Coach Matt

PS Do you want to help build fitness routine "only"? Write to me e -mail - I am happy to show you resources.