Always up for a chatting,/brain storming while out walking once a week, or while working out together as well. The More the merrier, and happy to help somehow, if can make a difference , connect dots, stoke innovation, or get you past sticking points in any regards you’re straggling with.
Some easy general recommendations are- getting 150mins/wk of activity/ 30mins most days for general health, 300mins/wk/ 60mins most days to lose a bunch of weight, keep it off, or train up for an athletic competition/endeavor.
10k steps /day for general health maintenance , 20k for losing a bit of weight or keeping it off, or athletic training & conditioning.
2days /wk minimum for weights/resistance/ anything so difficult you can’t do it more than 12reps, or 30 seconds (think sprints, plyo work), 3-5/ most days some kind of cardiovascular training which raises you breathing tidal volume (v.1), as well as breathing rate up too labored to maintain a conversation (v.2) / “the talk test.
Stretch and strengthen your body in all movement planes e.g. side, front/push, back /pulling, Squatting, bending/hip hinging/deadlift(standing up ), and rotational/ transverse movements, as well as stability movements to correct imbalnces/weakened muscle groups+any asymmetries between right/ left sides, front/back etc Grey Cooke style.
Additionally, the body’s systems and quite often our psyches can only handle and adapt to many things in 5%-10% increments per week or 3, so break things down into smaller bits to spread over time to successfully tackle, not get injured or over trained/burned out. Listen to your body, things shouldn’t hurt and be recovered the day before you work them again.
Use waves, or undulating, and linear periodizations to progress, build up and then dial volume +intensities back to a little bit to better than when started 4-8wks ago prior . Sleep, snacks+meals every 3-4hrs or intermittent fasting/ whatever make you thrive, bright and energetic +nourished
Epoch Health, Wellness and Fitness 