Phnxfitness co's step-by-step breathing and movement combo to dissolve anxiety before presentations
I still remember the first time my hands shook so badly before a presentation that I spilled my water. That moment taught me an important lesson: anxiety before speaking doesn’t mean you’re broken — it means your body is preparing for something important. Over the years I’ve refined a...
Featured
How to structure a 20-minute at-home strength session specifically to relieve tight hips and lower back pain
I built this 20-minute at-home strength session because I needed something short, focused, and...
How to use a 10-minute power nap plus ritual to beat afternoon slumps without ruining nighttime sleep
I used to think naps were either lazy indulgences or a guaranteed way to wreck my night’s sleep....
A three-step evening reset for instant stress relief: breath, movement, and a 10-minute sleep-cue routine
I often finish busy days with a head full of to-dos and a body that’s not quite ready to sleep....
When and what to eat to stop 3pm energy crashes: a phnxfitness co guide to timing, portions, and snacks
I used to live for the ritual of a mid-afternoon caffeine hit and a sugary snack. By 3pm I'd be...
How to build a 12-move desk-to-floor core routine that prevents low-back pain in two weeks
I used to feel that familiar dull ache across my lower back after long days of sitting and short...
How to create a personalized home strength circuit for full-body balance
Hello — I’m sharing a simple, adaptable method to build a personalized home strength circuit...
Latest News from Phnxfitness Co
Nourishing Recipes
What to eat after a morning workout to restore energy without heavy meals
I often get asked: what should I eat after a morning workout if I don’t want a heavy meal? As someone who trains early and then jumps into a busy day, I’ve learned to favor simple, nourishing options that restore energy without weighing me down. Below I share the practical choices I use and...
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Fitness Routines
Simple 20-minute strength routines for busy people with zero equipment
I know how hard it is to carve out time for strength training when life is full: meetings, kids, errands, and the ever-present to-do list. That’s why I created these 20-minute, no-equipment strength routines that are realistic, effective, and — most importantly — kind to your busy schedule....
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Stress Relief
How to design a stress-reduction microroutine you can do between meetings
I’m a big believer in small, repeatable practices that fit into a busy day — not perfect routines that require an hour you don’t have. When meetings pile up back-to-back, stress can build in subtle, cumulative ways: jaw tightness, shallow breathing, a foggy head. Over the years I’ve...
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