3-Month Holistic Workout & Movement Program to Feel Better, Move Better, and Age Well

Feel Better, Move Better, Age WellCreated by Electric Life Chiropractic

Introduction

Welcome to your 3-month workout and movement program designed to help you feel better, move better, and age well. Whether you are just starting your fitness journey or looking to refine your current routine, this program is built with a focus on strength, stability, flexibility, and mobility—the four pillars of functional movement and healthy aging.

Key Principles

1. Strength – Builds muscle and bone density, supports joint health, and improves overall performance.

2. Stability – Enhances balance and control of body movements, preventing injury.

3. Flexibility – Improves muscle elasticity and range of motion.

4. Mobility – Enhances joint function and movement efficiency.

   
   

How to Use This Program

• Follow the weekly schedule for workouts and recovery days

• Focus on quality of movement rather than speed or intensity

• Listen to your body and rest when needed

• Track your progress to stay motivated and make adjustments as necessary

Recommendations for a Holistic Lifestyle:

1. Breathing Techniques

Breathing plays a crucial role in movement, recovery, and overall well-being. Learning proper breathing techniques can enhance core stability, reduce stress, and improve exercise performance. Consider adding:

• Diaphragmatic breathing (for improved core activation and relaxation).

• Box breathing (for stress management and focus).

• Nasal breathing during exercise (to improve oxygen efficiency and reduce fatigue).

2. Core Activation and Postural Work

Strengthening the core is key to supporting movement, stability, and posture, which becomes increasingly important as you age. Adding specific core exercises that target both the deep stabilizers and global muscles can help:

• Core Activation Drills: Before workouts, include exercises like dead bugs, bird dogs, or glute bridges to activate the core muscles.

• Posture-Correction Exercises: Such as scapular retractions, chin tucks, and thoracic extensions to improve posture, especially if your client sits for long periods.

3. Joint Health and Mobility

Consider including specific mobility drills for the joints to prevent stiffness and improve function, particularly for the shoulders, hips, and ankles:

• Ankle Mobility Drills: For improving dorsiflexion and preventing injuries, especially with exercises like squats and lunges.

• Shoulder Mobility: Exercises like band pull-aparts, external rotations, and wall angels can improve shoulder health and posture.

• Hip Mobility: Include exercises like 90/90 stretches, hip circles, and leg swings to keep the hips flexible and mobile.

4. Mind-Body Connection and Neuromuscular Control

Incorporating balance and proprioception work will enhance neuromuscular control and help prevent injuries:

• Single-Leg Balance Exercises: Adding exercises that challenge balance (like standing on one leg or using a balance pad) can enhance proprioception and stability.

• Bosu Ball or Stability Ball Work: These can be used to challenge the body in different planes of motion and improve balance and coordination.

5. Progressive Overload

To continue progressing, it's important to gradually increase the intensity of the exercises. This could be done by:

• Increasing the weight or resistance each week.

• Increasing the reps or sets.

• Reducing rest time between sets to increase intensity.

• Adding advanced variations (e.g., progressing from bodyweight exercises to weighted exercises).

6. Active Rest Days or Recovery Techniques

• Foam Rolling or Myofascial Release: In addition to active recovery days, consider incorporating foam rolling or myofascial release techniques to break down adhesions in the muscle tissues and improve recovery.

• Contrast Showers: Alternating hot and cold water during showers may reduce muscle soreness and improve circulation.

• Stretching or Yoga Classes: Participating in yoga classes or guided stretching sessions can further enhance flexibility and mobility.

7. Tracking Progress and Self-Assessment

Encourage tracking progress using specific benchmarks:

• Fitness Journal: Keep track of workouts, sets, reps, and how you feel during and after workouts.

• Movement Assessments: Re-assess flexibility, mobility, and strength progress every month to ensure improvements are being made.

• Mindful Reflection: Use journaling or meditation to reflect on physical, mental, and emotional progress throughout the program.

8. Supplementation (Optional)

Depending on individual dietary habits and lifestyle choices, some people may find it beneficial to incorporate targeted supplementation into their routine. This approach can play a crucial role in enhancing recovery, improving mobility, and promoting overall health and well-being. Below is a detailed exploration of various supplements that may be advantageous:

• Omega-3 Fatty Acids: These essential fats, primarily found in fish oil and certain plant sources like flaxseed and chia seeds, are well-known for their anti-inflammatory properties. They can significantly support joint health by reducing stiffness and pain associated with inflammation.

• Magnesium: This crucial mineral plays a vital role in numerous bodily functions, including muscle relaxation and nerve function. Adequate magnesium levels can lead to improved sleep quality, which is essential for recovery and overall health. Additionally, magnesium helps in the synthesis of protein and the regulation of blood sugar levels.

• Collagen: As the most abundant protein in the body, collagen is essential for maintaining the health of joints, tendons, ligaments, and skin. With age, natural collagen production decreases, which can lead to joint pain and reduced skin elasticity.

• Creatine: Creatine is a naturally occurring compound that helps supply energy to muscle cells during high-intensity exercise. Supplementation can enhance performance, increase muscle mass, and improve recovery times. Additionally, creatine has been studied for its potential cognitive benefits, including improved memory and mental clarity.

• BCAA (Branched-Chain Amino Acids): Comprising three essential amino acids—leucine, isoleucine, and valine—BCAAs are crucial for muscle protein synthesis and can help reduce exercise-induced muscle damage. Supplementing with BCAAs may help improve recovery times, decrease muscle soreness, and enhance overall workout performance.

• EAA (Essential Amino Acids): Similar to BCAAs, EAAs are vital for muscle repair and growth. However, they include all nine essential amino acids that the body cannot produce on its own. Supplementing with EAAs can support muscle recovery, enhance protein synthesis, and may even aid in weight management.

9. Holistic Lifestyle Practices

Finally, consider integrating more holistic practices into the overall lifestyle:

• Intentional Movement: Prioritize quality of movement over quantity. Use controlled motions in exercises to ensure you're engaging the correct muscles and avoid injuries.

• Mindfulness and Meditation: Incorporating daily practices for mental clarity and emotional health.

• Social Connection: Regularly engaging with community or loved ones has been shown to improve overall well-being and longevity.

• Sun Exposure & Vitamin D: Getting adequate sunlight for bone health and mood regulation.

• Hydration: Drinking enough water to support all bodily functions, especially joint lubrication.

• Nutrition: Aim for a balanced diet rich in whole foods—fruits, vegetables, lean proteins, and healthy fats. Consider anti-inflammatory foods like turmeric and omega-3s for joint health.

• Sleep: Aim for 7-9 hours of restorative sleep. Sleep is essential for muscle recovery, hormone balance, and overall well-being.

• Stress Management: Practice daily relaxation techniques such as meditation, deep breathing, or yoga to lower cortisol levels and improve mental clarity.

Month 1: Building Foundations

Focus: Foundational strength, mobility, flexibility, core activation, posture, and breathing.

Month 1: Building Foundations

Focus: Foundational strength, mobility, flexibility, core activation, posture, and breathing.

Weekly Schedule (3–4 days)

Example Workouts

Day 1: Full-Body Strength + Mobility + Breathing

• Warm-Up (10 min): Dynamic stretches, light cardio, diaphragmatic breathing

• Strength (3×10–12): Squats, Push-Ups, Dumbbell Rows, Planks

• Mobility (10 min): Hip flexor stretches, shoulder circles

• Core Activation: Dead Bugs, Bird Dogs

• Cool Down (5 min): Gentle stretches

Day 2: Active Recovery

• Light cardio: 20–30 min (walk, bike, swim)

• Foam rolling: 15–20 min on major muscle groups

• Joint mobility: Ankles, hips, shoulders

Day 3: Lower Body Strength + Flexibility + Core Activation

• Warm-Up: 10 min dynamic stretches + breathing

• Strength (3×10–12): Lunges, Glute Bridges, Step-Ups, Calf Raises

• Flexibility: Hamstring stretches, hip stretches

• Core Activation: Glute Bridge Marching, Plank with Shoulder Taps

Day 4: Rest or light activity (walking, yoga, or swimming)

Month 2: Progressing Strength & Stability

Focus: Increasing intensity, compound movements, balance, stability, and core activation.

Weekly Schedule (4 days)

Key Additions

• Single-leg balance drills

• Progressive overload (increase reps, weight, or reduce rest)

• Core & posture activation before exercises

Month 3: Intensity & Refining Movements

Focus: Refining movement patterns, increasing intensity, emphasizing joint health

Weekly Schedule (4 days)

Advanced Additions

• Farmer’s Walk, Squat to Press

• Increased plank duration and variations

• Deep lunges and advanced hip mobility drills

Holistic Lifestyle Tips

1. Breathing: Practice diaphragmatic, nasal, or box breathing daily

2. Core Activation & Posture: Engage your core before lifting or moving

3. Joint Health: Include mobility exercises for hips, shoulders, and ankles

4. Progressive Overload: Gradually increase intensity to promote growth

5. Recovery: Include foam rolling, yoga, stretching, or light activity on rest days

6. Consistency: Track your workouts, reps, and overall body response

Progress Tracking Table

(Repeat for all 12 weeks)

Conclusion:

This 3-month program builds gradually in intensity, focusing on improving strength, stability, flexibility, and mobility. Make sure to listen to your body, incorporate rest days, and live a balanced lifestyle by focusing on proper nutrition, hydration, sleep, and stress management. Consistency will help ensure you feel better, move better, and age well.