Growing up, I struggled with consistency and only exercised if I was in the mood. Sometimes I would get a burst of energy and motivation that saw me through the week.

Sometimes, I would procrastinate for weeks on end.

But since entering my 30s and now in the prime of my life, I realized I needed to be more intentional about building and maintaining a more resilient body that will see me through the rest of my life. My main focus is building stronger joints, improving mobility, and boosting energy to work, travel, and live the life I want.

Here's how I'm going about it:

Goal 1: Build Functional Strength.

I train 3 - 4 times a week and maintain a certain number of reps or increase the weights lifted.

Lifts, squats, deadlifts, rows and pushups give me the best return on effort and real strength to power me through the week and stay motivated.

Goal 2: Improve Cardiovascular Endurance.

I start my exercises with 500 to 1000 skips to get my cardio going before moving onto 4 or 5 sets of kettlebell lunges.

I alternate this with 4 sets of jumping jacks and jumping burpees on other days to improve endurance and cardiovascular efficiency.

Goal 3: Increase Mobility & Flexibility.

My work over the years has been desk-bound and has made my hips and lower back stiff.

Now, I do mobility stretches for at least 10 minutes before I begin training to help me with posture and injuries.

Goal 4: Build Better Eating Habits.

I track habits, not calories.

That's why I focus on eating home cooked protein-dense food at roughly the same times throughout the week and avoiding ultra-processed food.

Goal 5: Prioritize Recovery.

In addition to morning stretches, I sleep a minimum of 6 to 7 hours a day to aid in recovery and take my rest days seriously.

I use a health tracking app to track my sleep patterns and adjust accordingly.