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4627 Fifth Avenue
Pittsburgh, PA 15213

During this challenging time, we are offering our Pain Free Lifestyle course for free.

Weeks 5 & 6

You must first complete Weeks 3 & 4 before viewing this Lesson

Exercise, Level 1, Weeks 5 & 6


  • Scheduling Exercise
  • Core Exercise

Fitting Exercise Into Your Schedule

At this point, you should have been exercising consistently for the past 4 weeks. You should be getting more comfortable with exercising, and hopefully getting better with scheduling your exercising.

Play Exercise & Stretching Demonstrations

For most of us, if we want to exercise, then we have to get it in, in the morning.

With the craziness of careers, life, kids, etc, it can get very hard to find the time to exercise.

That is why I feel it is best to fit it in first thing in the morning. If you bite the bullet and wake up a half an hour early to exercise, then it will be done with and out of the way. You’ll make sure that you are getting it in.

But if you wait until the end of the day, something will come up to derail us from exercising.

I can’t tell you how many times I have driven to a trail, got onto my bike, and within 5 minutes I have to turn around because a kid needs to be picked up because they got sick at school.

Even if you don’t have kids, it can still be very hard to fit exercise into the evening.

Let’s Talk About Core Strengthening

Your core is the basis for most of our movement. Your core stabilizes your torso, so that when you move, you don’t flop all over the place.

We all use our core to breath, walk, stand up and sit down, go to the bathroom, any movement that involves your arms, legs or torso, will involve your core.

That’s what makes it the best place to start your strength training. Your core will stabilize your hips, low back upper back, shoulders and even extend into your neck.

Once you strengthen up your core, then you are primed to strengthen up other areas of your body. Remember, Rome wasn’t built in 1 day. And you won’t get into great shape, in 1 day.

We are setting the stage for you to exercise and feel good for the rest of your life. The core exercises that I recommend are easy on your body, and should not produce injury.

The bird dog is great for strengthening up your low back and hips. If crunches hurt your neck, then try doing a half plank.

The key is to go easy on yourself. If you don’t feel ready to move onto the next few weeks, then don’t. Stay where you are at and continue with those exercises.

You still will see and feel a difference.

I hope that this helps you to have a Pain Free Day.

Lesson tags: Exercise
Back to: Pain Free Lifestyle > Level 1
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