Stronger Starts Now
Start the New Year Stronger
If the holidays made you realize that daily tasks are feeling harder, don’t worry.
It’s not too late to make a change.
One clear sign of losing functional strength and mobility is struggling to get up and down from the floor.
Maybe it felt harder wrapping presents or playing with kids or pets during holiday gatherings.
The great news is that with a few simple steps, you can rebuild your confidence in everyday movements and feel stronger than ever!
Why This Matters
Losing strength and mobility might not seem serious now, but it can have a huge impact on the quality and length of your life. Millions of people experience devastating falls every year, while many others lose the confidence to handle simple everyday tasks at home. This decline often starts earlier than you expect. But it doesn’t have to be your story!
FITNESS SIMPLIFIED
It might be hard to admit, but does getting down on the floor and back up again with ease feel impossible right now?
If so, don’t worry!
There’s a way to rebuild your strength and confidence.
Fitness Tip To Regain Everyday Strength & Mobility
Follow Movement-Specific Strengthening Progressions
The secret to building your strength and confidence is in the progression of movements over time.
In fact, this strengthening principle applies to nearly everything for your body…
Master the easiest and most basic version of the movement first.
Then move on to master the next version.
Keep moving on to the next level, step by step.
This approach meets your body where it’s at today, allowing you to get stronger without feeling vulnerable or at risk of injury.
4-Step Strengthening Progression for Climbing Down & Up
- Master the basic squat first, brushing your bum to the chair and standing back up again without assistance.
- Then do the same motion but with your feet staggered. This is important for the mechanics needed to get down and up off the floor! (Please note: your back heel can be elevated when you do staggered squats.)
- Then, spread your feet a little further apart and practice going deeper. It’s helpful to do this sideways to the chair.
- Finally, practice getting your back knee and hands all the way down and back up again.
Extra tip: Start with one movement, and once you can confidently complete 2-3 sets of 12 repetitions PER SIDE, move on to the next phase in the progression.
Did You Know...
- If your knees are sensitive, you can use cushions under your back knee. Or try this other version of climbing off the floor that completely spares your knees.
- Many women stop climbing down on the floor and back up again as early as in their 30’s and 40’s. This functional decline continues to progress with every year, putting you at severe risk of catastrophic injuries.
- Other functional, everyday movements that you should be working on are squatting, lifting, rotating and reaching, and balancing on one foot. Make sure these moves are part of your exercise program! (FYI - the Jumpstart 30 program specifically works on ALL of this 👍)
NUTRITION SIMPLIFIED
Regaining strength and mobility isn’t just about exercise.
It’s also about fueling your body with protein and produce-packed meals.
But meal planning doesn’t have to be overwhelming or time-consuming.
Even if you’re not a fan of cooking, this simple approach can make daily nutrition choices effortless.
So you can be properly fueled to build muscle and get stronger!
Nutrition Tip To Regain Everyday Strength & Mobility
Effortless meal planning with the 3-3-3-7 rule
Step away from Pinterest! 😉
The truth is, most people overcomplicate meal planning.
You don’t need dozens of options.
Stick to the simple 3-3-3-7 rule to keep meals easy and healthy.
Here’s how it works:
- Decide on 3 healthy options each for breakfast, lunch, and snacks.
- Decide on 7 healthy dinner options.
- Then simply rotate through these options every week.
No more “decision fatigue”! 🙌
Try to have your options include:
- Something hot that requires cooking.
- Something cold and quick.
- Something to take on the go.
Examples in action:
Breakfast-
Hot: Veggie scramble
Cold: Yogurt berry bowl
On the go: Smoothie
Lunch-
Hot: Leftovers from last night’s dinner
Cold: Canned chicken with bagged salad
On the go: Protein drink with banana, string cheese, baggie of carrots, mixed raw nuts
One of my 7 go-to options for dinner is Coconut Chicken Strips.
It’s quick, versatile, and kid-approved.
And a perfect option for the "hot" dinner category.
By keeping your options simple and satisfying, meal planning can feel less like a chore and more like a tool to support your strength and mobility goals!
Coconut Chicken Strips - One of our staple 7 dinners
More ideas for fiber-rich foods:
- Switch up your 3-3-3-7 selections every season for variety
- Batch cook your proteins for your lunches (the lentils, chicken, beef, etc.) ahead of time
- Make sure one of your 7 dinner options can also work as one of your 3 lunch options (slow cooker soup > soup leftovers)
MINDSET SIMPLIFIED
Don’t Let Motivation Sabotage Your Goals
When the calendar flips to January 1st, it’s easy to feel inspired to dive into a new health and fitness routine.
A huge mistake I see many people make when this happens is setting a fitness and nutrition goal that’s too hard.
Why is this?
We often set goals when we’re highly motivated.
After the holidays, you might feel super inspired to make BIG changes.
The “new year, new you” energy can feel exciting.
But don’t fall for it!
Motivation is like an emotion—it comes and goes.
Some days, you’re fired up and ready to tackle it all.
Other days, you’re thinking, “I just don’t feel like it.”It’s normal to have highs and lows with your motivation - over the course of the week, the month, and the year.
Here’s the key: Create goals that match your lowest level of motivation.When life gets hectic or you’re just not in the mood, those realistic goals will help you stay consistent.
Instead of aiming for lofty, all-or-nothing changes, focus on small, sustainable actions.
The ones you can stick with, even on your toughest days - when you "don't feel like it”.By focusing on those small, manageable steps, you’ll build consistency.
And consistency is what leads to more strength, health, and confidence in your everyday life. 💪
Mindset Tip To Regain Everyday Strength & Mobility
Create Realistic Expectations that are “Motivation-Proof”!
THE TAKEAWAY
In the new year, make sure your habits and goals prioritize building your functional, everyday strength. And that they are actually sustainable in your real life.
- Follow Movement-Specific Strengthening Progressions
- Use the 3-3-3-7 rule for meal planning
- Create Realistic Expectations that are “Motivation-Proof”!
ADDITIONAL RESOURCES
Self Care Simplified podcast
Ep 336. The All-or-Nothing Sabotage: Secret HACKS Eliminate it for Good
Ep 320: Outsmarting Self-Sabotage: Avoid These Mistakes for Sustainable Results this Year!
Ep 212: The 3 Most Common Mistakes When Setting Health & Fitness Goals
SPECIAL RESOURCE
Are you looking to improve your balance, strength, and stability? This 15 MIN follow-along workout is easy to do and will drastically improve your balance and strength in no time. It’s a great plug-and-play routine to try this week! 15 MIN Balance and Strength Workout.
Until next week... Be strong
