Strategy

The Goal

Feel better. Move better.

The Rules

1. Don't get hurt.
2. Don't get hurt.
3. Do something to improve yourself every day.
4. Keep your weight on your heels.
5. If it feels athletic, it probably is; if it feels unsafe it probably is.
6. Ignore what everyone else does and says.
7. Finish a workout feeling stronger and more energized than when you started.
8. Keep track of your progress.

The Plan

Every day I want you to do the soft-tissue work, the stretches, and at least 60 seconds of half-get ups. Doesn't have to be before the workouts, doesn't have to be after. You can do them whenever. And throughout the day just try holding a squat for 1-2 minutes at a time.

Six times a week, I want you to do one of the workout options. None of them will take you longer than 15 minutes. Some of them are harder than others, but you should pick one that feels right that day. It's also OK to only do one for a week, then another, then another. However you want to attack it.

The right weight might take a while to find, but you want something heavier than you think a girl should use, but not so heavy that you think you'll die. Most of my ladies your size use a 12kg (24lb) load, but there is nothing wrong with using a 10kg (18lb) load on day one and seeing how you feel.

The Log

Write down what you did every day in a journal or a diary or a blog. Just what weight you used, what workout you did, how the workout felt ("good," "heavy," "slow," "shitty," etc.) and anything else you wanna keep track of.