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A Simple Guide to Health & Wellness

"I had no idea that my body could feel this good." - Multiple yoga & training clients

Today, we’re introducing the “fitness pyramid”. Health is wealth, so this is a guide that I've created to help you design a routine that will promote longevity and overall health. Be sure to check out the video at the end for more detailed content.

Consistently working within this pyramid, you’ll move better and feel better than you ever have. I have applied this to my own training, as well as with clients ranging from post-orthopedic surgery all the way to professional athletes.

The fitness pyramid consists of 4 Levels:


Diet & lifestyle represent probably 70% of health and fitness outcomes. This is how you fuel and repair the body, and this level consists of 5 core areas:

- Food

- Hydration

- Sleep

- Recovery

- Supplementation

Note, with supplements, the key here is “supplement”. These are things you use AFTER establishing a quality routine around your diet and lifestyle choices.

This level is about establishing the habits and routines that support your health and fitness goals.


Functional mobility & movement are the core elements of Level 2. At this level, we focus on correcting movement patterns and setting up proper form. This is about moving through the world, through life with less pain and more capability. These are the simple movements that life demands of us:

- Squat, bend, twist, reach, balance, posture

- Walking and climbing stairs

- Beginner and all-levels yoga

- Light cardio 2-3x per week, preferably daily

A simple two-prong approach here: Get your steps in and do yoga.


Basic strength training is the final 15%, but also absolutely essential.

60 minutes of activity a day is a great rule of thumb, but adding resistance training 2-3 times per week is key!

Again, we're focused on basic movements, but now we're adding loads to the squat or lunge, deadlift, push, pull, and carry movements to build lean muscle mass, improve bone density, and much more.

With consistency in levels 1, 2 and 3, you'll unlock the most mobile, capable, and pain-free version of yourself.


Advanced strength training and competition make up the top of the pyramid.

Working at this level of higher intensity is a choice: either because you want to compete in some discipline, or you just want to push the boundaries of what you’re physically capable of.

Doing hard things willingly will make doing hard things in life a bit easier.

Examples of Level 4:

- Kettlebells

- CrossFit

- Olympic lifting, powerlifting, bodybuilding

- Competitive athletics

- Power or Rocket yoga

It is worth noting here that if you choose to proceed to this level of training, you need to bring that same level of focus and intensity to the other levels.

So, if you’re ready to move better and feel better than you ever have, let’s get started. Public and private yoga, and 1-1 kettlebell training. More in the video below.

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