Parents are busy. We don’t have a lot of time to mess around.

We need to be efficient to stay in shape. To be efficient, you need a plan—and eating and an exercise plan.

Three Steps to a Fit and Functional Body

  1. Following John Tilden’s eating advice
  2. Following a movement-based exercise pattern
  3. Restructuring your thought patterns – limit and eliminate negative health and fitness beliefs, check out the Mental Mistakes on this site

For a great read on diet and health, check out Toxemia Explained. This is Tilden’s manifesto and it will cause you to think quite a bit about sickness.

Nothing complicated, not a ton of time, superior results. You should be able to run, jump, climb, and have fun. Self-imposed physical limitations are dishonorable—especially in first world countries. We have no excuse not to pursue our best.

The above three points are frameworks. When you work with a framework, you make the decision process easier and you can attain amazing results in as little as 1.5 hours of dedicated training time per week.

Here’s a sample:

  • 3 sets of 10 swings
  • 3 sets of 3 Turkish Get Up
  • 2 sets of 10 Goblet Squats
  • 1 set of 20 snatches, left/right

Not a lot of upper body work with this one but definitely full body. In another workout for the week, I would do something like:

  • 5 sets of 5 chins and dips
  • 3 sets of 8 Bodyweight row
  • 3 sets of 8 hanging leg raise
  • Finisher: 200 swings

Then that would be it for the week for strength and another workout would be more endurance focused: a jog, jumping rope, more movement-based (jumping, kicking, throwing). Each workout would be less than 30 minutes.

I don’t set aside specific time for stretching, but enjoy doing stretches randomly throughout the day, and especially at night when I do relaxed stretching.