We often read that aging means sitting still. That our days of strength and mobility fade when the calendar flips one more year. But here’s the truth: You can choose something different — and it can start with just 10 minutes, three times a week. (This is what you urged your community to do in the reel: “If you want to be independently living at age 80 and 90, you want to have good bones and you want to be strong.”) Instagram
Why 10 Minutes. Why 3 Times.
Consistency over duration. Big blocks of time can feel impossible when life’s full. But carving out 10 minutes? That’s doable, even for busy 40+ adults.
Strategic stimulus. Just 3 sessions a week gives your bones, your muscle, your nervous system enough signal to adapt. It’s not about endless hours—it’s about smart signal.
Repetition builds habit. This small rhythm becomes a rhythm of strength, mobility, and function. Over months? It adds up to YEARS of better movement, better health, better life.
What this means for your movement philosophy
In your studio, Results Based Coaching, you emphasise more than just “workouts.” You emphasise strategic living—for busy, exacting adults who have no time for fluff.
That means:
Mobility sessions that address real daily pain and stiffness, not just cardio.
Strength work that protects joints and bones, not just looks.
Recovery and function that let you move long into life: ride trails at Mount St. Helens, chase the kids, do spontaneous activities.
A framework: 10-minute bursts, 3x weekly—yes—but with intentional design: quality over quantity.
How you can implement it today
Block the time. Choose 3 days next week. Write them in your calendar like a meeting you cannot cancel. 10 minutes each.
Define the focus. Pick one mobility flow + one strength move. Example: hip hinge + thoracic rotation + bodyweight squat.
Execute with intent. Use full range, focus on form, breathe. 10 minutes. Done.
Reflect. At the end of the week ask: Do I feel more fluid? Less stiff? Did I show up?
Scale sensibly. After 4–6 weeks, evolve the movement or intensity. Keep the 10-minute window—it’s your tool for consistency.
Final word
You don’t need to spend hours. You don’t need to wait until you’re pain-free or “fit enough.” You need intention, rhythm, and a plan. 10 minutes… 3 times a week. That’s your edge. That’s your gateway to aging on your terms.
