Fitness Routines
Phnxfitness Co / Fitness Routines
Fitness Routines
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 actually effective for my chronically tight hips and lower back. I wanted a routine I could do between meetings or after a long day of sitting—one that...
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Fitness Routines
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 nights. It wasn’t dramatic, just the kind of background pain that makes lacing shoes or picking up a toddler feel unnecessarily challenging. Over time...
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Fitness Routines
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 that balances your whole body, fits into a busy week, and grows with you. I use this approach for myself and with clients when time, space, or equipment...
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Fitness Routines
How to layer small habits for lasting routine change—Phnxfitness co's approach
I remember the moment I stopped chasing overnight transformations and started stacking tiny, manageable habits. It felt less glamorous than dramatic before-and-after photos, but it was steadier. And after months of testing, tweaking, and listening...
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Fitness Routines
How to track progress without a scale: simple signs of improved fitness and vitality
I used to obsess over the number on the scale. I’d step on it after a rough night’s sleep or a salty dinner and let that tiny digital number dictate my mood for the day. Over time I realized the scale was only one narrow metric — and often an...
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Fitness Routines
How to combine short high-intensity intervals with recovery for faster fitness gains
I love high-intensity intervals — they’re time-efficient, energising, and incredibly effective when done right. But the real magic happens when you pair those short bursts with intentional recovery. Over the years I’ve experimented with...
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Fitness Routines
How to use gentle mobility flows to relieve desk-bound neck and shoulder tension
I spend a lot of my working days at a desk, and if you’re anything like me, neck and shoulder tension creeps in before you even notice it. Over time I learned that aggressive stretching or forcing mobility doesn’t help — it often makes things...
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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 —...
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