• Mariah Heller

Stop Wasting Time

It's really "cool" these days in the fitness industry to denigrate people who don't exercise (or meal prep, or do their pain management exercises, or sleep) because they "don't have enough time."

Guess what?

I'm not going to do that.

I believe you.

Life is increasingly busy. People are working more than ever. Sleep is fleeting. People are pressured via social media to live exciting and event-filled lives.

The bad news is: I don't see us getting our free time back (unless we try really hard).

The good news is: we can work around this obstacle to ensure you can still prioritize your health.

Here's how:

If you're doing the RIGHT things with respect to your health, you won't need to spend significant time on them. Spend 10-30 minutes per day doing the things that WORK, and eliminate or reduce the things that aren't working.

Here's an example of a 20-minute, no-equipment routine that can help you maximize your pain-management and your fitness (use what's helpful, don't use what's not).


10 minutes - 100-meter fast walk, 10 pelvic tilts with a 5-second hold, 10 plank shoulder taps per side.


See below for video

5 rounds - 30 seconds of squats, 30 seconds of pushups --> plank spiderman.


2 minutes - standing quadriceps stretch (1 minute per side)

2 minutes - downward dog stretch to child's pose (dynamic; hold for 5 seconds in each position)

Simple, right? Here's the formula:

Step 1: Activate and even out with stability and unilateral exercises

Step 2: Exercise

Step 3: Mobilize and breathe

There are endless possibilities. Do things you enjoy, do things that help your body, and get stuff done!

Have a Pain-Free Day!

PS. Do you have a referral that could benefit from Pain-Free Fitness online training or a corporate workshop? Refer them and get a special gift from me. Are you interested? Visit

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