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Yahoo
a day ago
- Health
- Yahoo
Strong glutes, healthy body: Why your backside matters more than you think
EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist, a mind-body coach in professional sports, and the author of 'Practical Solutions for Back Pain Relief.' In a culture that tends to equate fitness with appearance, glutes often get more attention for how they look than for what they do. But beyond aesthetics, your glute muscles play a vital role in nearly every aspect of movement, posture and pain prevention. When your glutes are strong and functioning properly, they help stabilize your pelvis, support your spine and generate the power you need for walking, climbing stairs, running, lifting and more. When glutes are weak or underactive, other muscles take over in ways they aren't meant to, which often leads to discomfort, dysfunction and even injury. If you spend much of your day sitting or haven't been training your glutes intentionally, there's a good chance they're not pulling their weight. And that could be shifting your body out of alignment and causing avoidable pain. Your glutes aren't just one muscle: They are a group of three gluteal muscles called gluteus maximus, medius and minimus. Together, they give strength and stability to the hips and pelvis and help maintain upright posture. This muscle trio also provides power, control and alignment during lower-body movements. The gluteus maximus, or glute max, is the body's largest and most powerful muscle. Located in the center of your buttocks, it is responsible for extending your hips. Every time you stand up, walk, lunge or climb stairs, your glute max should be driving the motion. The gluteus medius, located on the outside of your hip, is crucial for stabilizing your pelvis when you walk, run or stand on one leg. The gluteus minimus sits beneath the medius and attaches deeper into the side of your pelvis. The two muscles work in tandem to support pelvic alignment, lateral movement and internal rotation of the legs. Weak or underactive glutes are often behind chronic pain and dysfunctional movement. Without strong glutes to stabilize your pelvis and support your spine, other areas of your body are stressed and become more vulnerable to injury. People who regularly sit for prolonged periods often suffer from low back pain due to posture-related glute weakness. Sitting places the glutes in a lengthened, inactive state that pushes the pelvis forward and puts the lower back at a painfully compressed, mechanical disadvantage, which in turn creates a posture that feels tight, stiff and unstable. Do you suffer from achy knees or ankles? You may have limited hip extension or pelvic misalignment from glute weakness. This lack of muscle strength alters how you stand, walk or run, putting extra pressure on your knees and ankles. When any of the three glute muscles aren't functioning as they should, your body finds other ways to compensate during movement. Your hamstrings (the muscles on the backs of your upper legs), hip flexors (muscles on the front of your hips), quads (muscles on the front of your upper legs) or lower back muscles pick up the slack as a result, increasing strain and decreasing efficiency. Over time, these imbalances and corresponding poor movement patterns contribute to chronic pain, tension and increased injury risk. Even if you exercise regularly, you might not be activating your glutes effectively during workouts. That's why intentional training that prioritizes proper activation, strengthening and mobilizing is key. If you suspect your glutes aren't doing their job, watch for these signs: • You feel most lower-body exercises, like squats and lunges, in your quads or lower back instead of in your glutes. • You struggle to maintain balance during single-leg movements. • Your knees cave inward when you squat or lunge. • You have recurring tightness in your hip flexors, quads or hamstrings. • You experience lower back or knee pain with regular activity. To test your glute activation, try this simple glute bridge: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips. If you feel the effort mostly in your lower back or hamstrings — not in your glutes — your glutes may not be activating properly. Poke a finger or two into the muscles of your glutes on each side to check for activation. If your touch is not met with any underlying feeling of tension, that's a sure sign your glutes are under-functioning. The good news is that with consistent, targeted effort, you can reawaken your glutes and regain function. To that end, zero in on these three essential components: activation, mobility and strength. 1. Focus on intentional jumping into traditional strength exercises, reinforce your ability to activate your glutes. To start, use the same bridge position from your glute testing, but turn it into an activation exercise. Here's how: Lie on your back with your feet hip-width apart and a block or towel between your knees. Exhale fully to engage your core and press through your heels as you lift your hips 4 to 6 inches off the floor. Hold at the top for a count of five seconds, squeezing your glutes without arching your back. Inhale as you lower down, slowly and with control. Repeat 10 to 12 times. 2. Restore mobility and hips often accompany weak glutes. Targeted hip mobility drills such as the three-way hip flexor release can help open up your hips and position your pelvis to engage your glutes more effectively. 3. Strengthen through compound your glutes are activating well, incorporate compound exercises that strengthen these muscles through functional ranges of motion. Prioritize quality over quantity, choosing three to four exercises that train your glutes in multiple directions with at least one single-leg movement. These could include squats, hip thrusts, step-ups, single-leg deadlifts, step-back lunges, lateral lunges or lateral monster walks (with or without a band). Do 10 to 12 repetitions of each exercise for three to five rounds. Start with body-weight exercises, and add resistance with weights only if and when you feel you have perfected your form and are ready to progress. Ideally, add glute-focused training to your workouts two or three times per week, warming up with the glute bridge activation exercise and following up with one or two hip-opening mobility exercises and then your strengthening exercises. Taking this approach will help you safely build strong glutes that support better posture and pain-free movement in daily life. Remember, glute training isn't just about having a better-looking backside — it's about creating a powerful, mobile and resilient body. Whether you're working out, chasing your kids or simply moving through life, your glutes are behind you doing the heavy lifting, so it pays to give them the attention they deserve. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
2 days ago
- Health
- CNN
Strong glutes, healthy body: Why your backside matters more than you think
EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist, a mind-body coach in professional sports, and the author of 'Practical Solutions for Back Pain Relief.' In a culture that tends to equate fitness with appearance, glutes often get more attention for how they look than for what they do. But beyond aesthetics, your glute muscles play a vital role in nearly every aspect of movement, posture and pain prevention. When your glutes are strong and functioning properly, they help stabilize your pelvis, support your spine and generate the power you need for walking, climbing stairs, running, lifting and more. When glutes are weak or underactive, other muscles take over in ways they aren't meant to, which often leads to discomfort, dysfunction and even injury. If you spend much of your day sitting or haven't been training your glutes intentionally, there's a good chance they're not pulling their weight. And that could be shifting your body out of alignment and causing avoidable pain. Your glutes aren't just one muscle: They are a group of three gluteal muscles called gluteus maximus, medius and minimus. Together, they give strength and stability to the hips and pelvis and help maintain upright posture. This muscle trio also provides power, control and alignment during lower-body movements. The gluteus maximus, or glute max, is the body's largest and most powerful muscle. Located in the center of your buttocks, it is responsible for extending your hips. Every time you stand up, walk, lunge or climb stairs, your glute max should be driving the motion. The gluteus medius, located on the outside of your hip, is crucial for stabilizing your pelvis when you walk, run or stand on one leg. The gluteus minimus sits beneath the medius and attaches deeper into the side of your pelvis. The two muscles work in tandem to support pelvic alignment, lateral movement and internal rotation of the legs. Weak or underactive glutes are often behind chronic pain and dysfunctional movement. Without strong glutes to stabilize your pelvis and support your spine, other areas of your body are stressed and become more vulnerable to injury. People who regularly sit for prolonged periods often suffer from low back pain due to posture-related glute weakness. Sitting places the glutes in a lengthened, inactive state that pushes the pelvis forward and puts the lower back at a painfully compressed, mechanical disadvantage, which in turn creates a posture that feels tight, stiff and unstable. Do you suffer from achy knees or ankles? You may have limited hip extension or pelvic misalignment from glute weakness. This lack of muscle strength alters how you stand, walk or run, putting extra pressure on your knees and ankles. When any of the three glute muscles aren't functioning as they should, your body finds other ways to compensate during movement. Your hamstrings (the muscles on the backs of your upper legs), hip flexors (muscles on the front of your hips), quads (muscles on the front of your upper legs) or lower back muscles pick up the slack as a result, increasing strain and decreasing efficiency. Over time, these imbalances and corresponding poor movement patterns contribute to chronic pain, tension and increased injury risk. Even if you exercise regularly, you might not be activating your glutes effectively during workouts. That's why intentional training that prioritizes proper activation, strengthening and mobilizing is key. If you suspect your glutes aren't doing their job, watch for these signs: • You feel most lower-body exercises, like squats and lunges, in your quads or lower back instead of in your glutes. • You struggle to maintain balance during single-leg movements. • Your knees cave inward when you squat or lunge. • You have recurring tightness in your hip flexors, quads or hamstrings. • You experience lower back or knee pain with regular activity. To test your glute activation, try this simple glute bridge: Lie on your back with your knees bent and feet flat on the floor. Press through your heels to lift your hips. If you feel the effort mostly in your lower back or hamstrings — not in your glutes — your glutes may not be activating properly. Poke a finger or two into the muscles of your glutes on each side to check for activation. If your touch is not met with any underlying feeling of tension, that's a sure sign your glutes are under-functioning. The good news is that with consistent, targeted effort, you can reawaken your glutes and regain function. To that end, zero in on these three essential components: activation, mobility and strength. 1. Focus on intentional jumping into traditional strength exercises, reinforce your ability to activate your glutes. To start, use the same bridge position from your glute testing, but turn it into an activation exercise. Here's how: Lie on your back with your feet hip-width apart and a block or towel between your knees. Exhale fully to engage your core and press through your heels as you lift your hips 4 to 6 inches off the floor. Hold at the top for a count of five seconds, squeezing your glutes without arching your back. Inhale as you lower down, slowly and with control. Repeat 10 to 12 times. 2. Restore mobility and hips often accompany weak glutes. Targeted hip mobility drills such as the three-way hip flexor release can help open up your hips and position your pelvis to engage your glutes more effectively. 3. Strengthen through compound your glutes are activating well, incorporate compound exercises that strengthen these muscles through functional ranges of motion. Prioritize quality over quantity, choosing three to four exercises that train your glutes in multiple directions with at least one single-leg movement. These could include squats, hip thrusts, step-ups, single-leg deadlifts, step-back lunges, lateral lunges or lateral monster walks (with or without a band). Do 10 to 12 repetitions of each exercise for three to five rounds. Start with body-weight exercises, and add resistance with weights only if and when you feel you have perfected your form and are ready to progress. Ideally, add glute-focused training to your workouts two or three times per week, warming up with the glute bridge activation exercise and following up with one or two hip-opening mobility exercises and then your strengthening exercises. Taking this approach will help you safely build strong glutes that support better posture and pain-free movement in daily life. Remember, glute training isn't just about having a better-looking backside — it's about creating a powerful, mobile and resilient body. Whether you're working out, chasing your kids or simply moving through life, your glutes are behind you doing the heavy lifting, so it pays to give them the attention they deserve. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
23-05-2025
- Health
- CNN
Reevaluating rest: Train smarter by recovering better
EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' With fitness culture too often celebrating extreme training and a 'no days off' mentality, rest is routinely misunderstood or overlooked entirely. If you're constantly sore, stiff or stuck at a plateau, it might be because you're not resting enough. Much of the progress you make from training actually happens during rest. Recovery is when your body repairs tissues, replenishes energy stores and rebalances nervous system activity. Skipping that crucial process doesn't make you tougher — it makes you more likely to burn out, get injured or stop seeing results. In my work with top professional athletes, I've spent the past two decades creating training and recovery programs, and one thing always holds true: The effort you put into recovery directly correlates with the effectiveness of your training. Proper rest drives progress. That lesson isn't just for elite performers — it applies to anyone who wants to reap the health and wellness benefits of regular exercise. Rest isn't just the absence of activity; it's a crucial physiological process that facilitates muscle repair, nervous system recovery, immune function and hormonal balance. Engaging in high-intensity or resistance training causes microtears in muscle fibers and places a demand on the systems of your body. With adequate recovery, your body responds to that stress by making positive adaptations, leading to strength gains, and an enhanced capacity to handle future physical demands. Neglecting sufficient recovery time can result in the accumulation of stressors, which hinders the body's ability to rebuild and adapt. This cumulative stress can manifest as fatigue, persistent soreness, diminished performance, mood disturbances, disrupted sleep and a greater risk of overuse injury. Even one single night of sleep deprivation in healthy young adults elevates cortisol levels and reduces muscle protein synthesis, inhibiting tissue repair and delaying muscle growth, according to a study published in the journal Physiological Reports. Prolonged elevation of cortisol and other stress hormones can also suppress immune function, increase systemic inflammation and heighten vulnerability to illness. Without consistent recovery, your body lacks the opportunity to adapt, rebuild and thrive under the demands of training. Skipping rest doesn't just stall progress — it can actively reverse progress and even cause damage. Just like your body, your mind requires rest to function at its best. Mental fatigue, like physical fatigue, builds up under stress. Without recovery, your brain struggles to regulate emotions, focus attention and motivate consistent effort, all of which impact your workouts and daily life. Prioritizing recovery from training sessions and ensuring proper sleep habits helps balance your nervous system, reduce stress hormones and restore emotional balance. Research shows that adequate sleep supports your mind-body connection by promoting cognitive function and emotional regulation that reinforce neural pathways involved in movement and learning. That's why any good mind-body fitness program includes mental check-ins during training and emphasizes recovery. Intentional rest can boost mental motivation, increase performance and leave you feeling more mindfully grounded, supporting both your fitness goals and your overall well-being. Not all rest looks the same. The right kind of rest depends on how you feel, what you've been doing, and what your body and mind need most. • Passive rest means complete time off from training, avoiding exertion and limiting screen time while putting an emphasis on ways to relax. Think: a long soak in the tub, taking an afternoon nap or simply lounging on the couch with a good book. If you're feeling worn down or sore, a full rest day can be exactly what your body needs. • Active recovery involves light, low-impact movement that encourages circulation without placing additional stress on the body. Activities like walking, gentle yoga, simple mobility drills and foam rolling fall into this category. • Restorative recovery targets your nervous system directly, using tools like diaphragmatic breathing, meditation or soft-tissue care, such as massage or assisted stretching, to shift you into a parasympathetic state. This type of recovery is especially valuable after intense training or during periods of high stress. Recovery doesn't have to be complicated. You should always integrate recovery into your workouts by cooling down, resting between sets and using your breathing to down-regulate your nervous system after high-output sessions. But also build recovery into your weekly fitness programming as you would any other type of training. Here's what a well-balanced week of fitness and recovery should look like: • 2 to 3 days of higher-intensity, strength or cardio training • 2 to 3 days of active recovery, focusing on walking or light movement • 1 day of restorative recovery, incorporating breathwork and bodywork • As needed, a passive rest day of total relaxation You might feel like you're doing everything right by training hard, eating well and staying active, but without rest and recovery, the math doesn't add up. Rest days aren't optional — they're essential. Training breaks your body down, and recovery builds it back up. When you prioritize both, you'll feel better, perform better and sustain your progress over time. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
23-05-2025
- Health
- CNN
Reevaluating rest: Train smarter by recovering better
EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' With fitness culture too often celebrating extreme training and a 'no days off' mentality, rest is routinely misunderstood or overlooked entirely. If you're constantly sore, stiff or stuck at a plateau, it might be because you're not resting enough. Much of the progress you make from training actually happens during rest. Recovery is when your body repairs tissues, replenishes energy stores and rebalances nervous system activity. Skipping that crucial process doesn't make you tougher — it makes you more likely to burn out, get injured or stop seeing results. In my work with top professional athletes, I've spent the past two decades creating training and recovery programs, and one thing always holds true: The effort you put into recovery directly correlates with the effectiveness of your training. Proper rest drives progress. That lesson isn't just for elite performers — it applies to anyone who wants to reap the health and wellness benefits of regular exercise. Rest isn't just the absence of activity; it's a crucial physiological process that facilitates muscle repair, nervous system recovery, immune function and hormonal balance. Engaging in high-intensity or resistance training causes microtears in muscle fibers and places a demand on the systems of your body. With adequate recovery, your body responds to that stress by making positive adaptations, leading to strength gains, and an enhanced capacity to handle future physical demands. Neglecting sufficient recovery time can result in the accumulation of stressors, which hinders the body's ability to rebuild and adapt. This cumulative stress can manifest as fatigue, persistent soreness, diminished performance, mood disturbances, disrupted sleep and a greater risk of overuse injury. Even one single night of sleep deprivation in healthy young adults elevates cortisol levels and reduces muscle protein synthesis, inhibiting tissue repair and delaying muscle growth, according to a study published in the journal Physiological Reports. Prolonged elevation of cortisol and other stress hormones can also suppress immune function, increase systemic inflammation and heighten vulnerability to illness. Without consistent recovery, your body lacks the opportunity to adapt, rebuild and thrive under the demands of training. Skipping rest doesn't just stall progress — it can actively reverse progress and even cause damage. Just like your body, your mind requires rest to function at its best. Mental fatigue, like physical fatigue, builds up under stress. Without recovery, your brain struggles to regulate emotions, focus attention and motivate consistent effort, all of which impact your workouts and daily life. Prioritizing recovery from training sessions and ensuring proper sleep habits helps balance your nervous system, reduce stress hormones and restore emotional balance. Research shows that adequate sleep supports your mind-body connection by promoting cognitive function and emotional regulation that reinforce neural pathways involved in movement and learning. That's why any good mind-body fitness program includes mental check-ins during training and emphasizes recovery. Intentional rest can boost mental motivation, increase performance and leave you feeling more mindfully grounded, supporting both your fitness goals and your overall well-being. Not all rest looks the same. The right kind of rest depends on how you feel, what you've been doing, and what your body and mind need most. • Passive rest means complete time off from training, avoiding exertion and limiting screen time while putting an emphasis on ways to relax. Think: a long soak in the tub, taking an afternoon nap or simply lounging on the couch with a good book. If you're feeling worn down or sore, a full rest day can be exactly what your body needs. • Active recovery involves light, low-impact movement that encourages circulation without placing additional stress on the body. Activities like walking, gentle yoga, simple mobility drills and foam rolling fall into this category. • Restorative recovery targets your nervous system directly, using tools like diaphragmatic breathing, meditation or soft-tissue care, such as massage or assisted stretching, to shift you into a parasympathetic state. This type of recovery is especially valuable after intense training or during periods of high stress. Recovery doesn't have to be complicated. You should always integrate recovery into your workouts by cooling down, resting between sets and using your breathing to down-regulate your nervous system after high-output sessions. But also build recovery into your weekly fitness programming as you would any other type of training. Here's what a well-balanced week of fitness and recovery should look like: • 2 to 3 days of higher-intensity, strength or cardio training • 2 to 3 days of active recovery, focusing on walking or light movement • 1 day of restorative recovery, incorporating breathwork and bodywork • As needed, a passive rest day of total relaxation You might feel like you're doing everything right by training hard, eating well and staying active, but without rest and recovery, the math doesn't add up. Rest days aren't optional — they're essential. Training breaks your body down, and recovery builds it back up. When you prioritize both, you'll feel better, perform better and sustain your progress over time. Sign up for CNN's Fitness, But Better newsletter series. Our seven-part guide will help you ease into a healthy routine, backed by experts.
CNN
14-05-2025
- Health
- CNN
Move for your mind: Create a fitness routine that supports mental health
Wellness Mental healthFacebookTweetLink Follow EDITOR'S NOTE: Dana Santas, known as the 'Mobility Maker,' is a certified strength and conditioning specialist and mind-body coach in professional sports, and is the author of the book 'Practical Solutions for Back Pain Relief.' (CNN) — We already know exercise is good for our bodies, but it's also an essential tool for managing mental health. Yet many people still separate physical fitness from mental wellness, viewing them as two different goals rather than parts of the same whole. Too often, workout routines are designed with only the body in mind, focusing on burning calories, building strength or improving flexibility. What's often missing is intentionality — movement designed not just to make you sweat but also to help you feel better mentally and emotionally. Research shows that consistent physical activity can ease symptoms of anxiety and depression, sharpen executive functioning and improve sleep quality, a key factor in emotional regulation and overall mental health. But not all movement is created equal when it comes to mental health. The type of movement — and how you approach it — matters. As a mind-body coach in professional sports for more than two decades, I have helped elite athletes build durable, mobile bodies while also supporting their mental resilience — using movement and breath to regulate the nervous system, stay grounded under pressure and maintain sharp focus. These same tools and principles can help anyone strengthen body and mind, improving how they move and feel every day. Pushing yourself through a high-intensity workout while mentally checked out or disconnected from your body doesn't offer the same mental health benefits as moving with awareness. True mind-body fitness involves being present during movement, using intentional breathing and training in ways that support your nervous system. The brain and body are deeply interconnected through the nervous system. One of the key players in this connection is the vagus nerve, which runs from your brain stem to your gut and influences functions as varied as heart rate, digestion, mood and emotional regulation. When you exercise with focused, deep breathing — you stimulate the vagus nerve, which activates your parasympathetic nervous system (your 'rest and recover' state). Doing so can calm your mind, lower stress and improve focus by shifting your body out of 'fight-or-flight' mode, helping you achieve restful states more easily. On the other hand, when exercise is overly intense or performed with poor breathing patterns and no recovery, it can spike stress hormones and leave you feeling more depleted than energized. That's why it's important to choose exercises and formats that align with your needs and goals — not just physically, but mentally and emotionally, too. You don't need to overhaul your workout regimen to make it more mind-body focused. Start by layering in these five simple strategies. Before beginning any new exercise program, consult your doctor. Stop immediately if you experience pain. Breath is the most efficient and effective way to influence your nervous system. Use slow, intentional breathing before, during and after your workouts. • In warm-ups: Use diaphragmatic breathing to downshift from your day and connect to your body. • During mobility work: Use your breathing to move your rib cage in ways that support better posture, positioning and rotation. For example, when twisting your upper body to the right, use inhalations to expand your ribs on the right side and exhale to contract your ribs on the left side, to facilitate the rotation. • During strength training: Exhale through the effort phase — as you would when pushing up in a push-up or standing up from a squat — to activate core control and regulate tension. • In cooldowns: Practice extended exhales, which further stimulate the vagus nerve, to promote relaxation and recovery. I recommend doubling the length of your exhales during recovery sessions by practicing a four-count inhale with an eight-count exhale. Mobility training improves flexibility and joint health, but its benefits go beyond the physical. Practicing breath-driven mobility drills, such as the three-way hip flexor release and windmill twist to also sharpen body awareness and support nervous system regulation. Add exercises such as these to your warm-ups or active recovery days, focusing on coordinating breath and movement to build physical control and mental clarity. High-intensity workouts have benefits, but overdoing them can chronically elevate stress levels and impair recovery. To support your nervous system, balance your weekly training with lower-intensity sessions. Activities such as walking, yoga, breath-focused mobility and body-weight strength work help keep you active while promoting resilience, emotional regulation and injury prevention. No matter what type of training you're doing — strength, mobility, cardio or recovery — your mental presence affects how your body performs and adapts. Rushing through reps or zoning out increases the risk of poor form, injury and missed benefits. Focus on the quality of your movement: Pay attention to alignment, control your pace and stay aware of how your body feels. When your mind starts to wander, use your breath to ground yourself in the present and reconnect with your body. Presence turns every exercise into an opportunity to build both physical skill and mental clarity. Before, during and after your workouts, take 30 seconds at a time to assess how you feel. Ask yourself: Where am I holding tension? How's my breathing? What do I need right now — intensity or grounding? These moments of self-awareness turn your fitness practice into a tool for emotional regulation, not just physical conditioning. Here's a sample weekly structure to balance strength, mobility and nervous system support: Two days: Strength training with breath-focused movement prep and mobility cooldown. Two days: Breath-driven mobility or Pilates and low-intensity cardio (walking, light cycling, etc.). One day: A recovery day with breathwork and gentle stretching or yoga. Two days: Mixed training (circuit or flow-style) that blends mobility, strength and cardio. Although having a plan is important, mind-body fitness is about listening to how you feel and adjusting accordingly. Movement can shift your mental and emotional state, but it works best when you begin with awareness and choose what best meets your needs, whether that means calming down or boosting energy. The goal is to support — not override — your system. Remember, a mind-body fitness routine isn't about doing less, it's about doing what serves you more completely. By training with awareness, incorporating breath and mobility, and respecting the needs of your nervous system, you'll not only feel stronger — you'll feel more focused, resilient and grounded in everyday life.
