Jogging Vitality Blueprint: Start Strong and Stay Gentle This plan builds gentle stamina and full-body vitality. We use short jogs, smart walking, and supportive strength. You will train three to five days each week. We track heart rate and breathing to guide effort. Set your max heart rate as 220 minus age. Use zones…
Yoga-Centered Total Body Blueprint Yoga as the hub for body and mind adaptation Yoga builds mobility, control, and calm focus. This system uses yoga as the hub. Cardio and strength plug in to support faster recovery and better posture. I designed this blueprint after years coaching beginners. I also tested it during my own rehab…
Dip-Centric Upper Body Blueprint Integrated strength system anchored by dips for powerful triceps and lower chest This blueprint builds pressing strength while balancing your whole body. I designed it for beginners who crave clarity. Key principle: Dips train shoulder extension and elbow extension. You hit triceps hard and bias lower chest with a small forward…
Overhead Press Framework: Strong Shoulders, Strong Core The overhead press builds powerful shoulders and a resilient torso. It also teaches full-body tension. I anchor beginner strength systems around it to develop stability and drive. The press trains deltoids, triceps, upper back, and core. It improves posture and scapular control. It also carries over to push-ups,…
Whole-Body Blueprint: Tai Chi at the Center of Your Week Build a balanced plan that puts Tai Chi at the core Tai Chi supports balance, posture, and joint health. I make it the anchor. Then I add simple strength and gentle cardio. This pairing improves stability and energy without burnout. Key principles: 1) Move often…