The Para Health Method

Build strength. Build grit. Build capacity.

If you want to feel better and handle stress better, get stronger.

You don’t need a complicated bodybuilding split. You need basic movements, done consistently, with intent:

• Upper body: bench press, incline/decline bench, flyes, curls, tricep work, shoulder shrugs, rotator cuff work
• Lower body: squats or leg press, lunges, RDLs, hamstring curls, leg extensions, calf raises
• Core: incline sit-ups, standing rotations with weight, overhead circles, planks

My weekly rhythm is simple: upper body, lower body, conditioning, repeat — with one full rest and recovery day.

You don’t need perfect gear. A basic bench and used weights in your garage is enough. Strength is built through repetition, not fancy equipment.

MOVE THE BODY THROUGH ALL PLANES. BUILD LONG-TERM MOBILITY.

Daily movement is non-negotiable. Your body is built to move in every direction — not just forward and back.
When you train the body in all three planes of motion (sagittal, frontal, transverse), you build real resilience, coordination, balance, and longevity.

Daily stretching and consistent movement keep the joints open, the muscles primed, and the nervous system regulated.

Daily Focus

• Stretch 5–10 minutes per day
  Hamstrings, quads, calves, hip flexors, shoulders, spinal twists, child’s pose, cobra, pigeon.
• Walk 20–30 minutes daily
  Get outside when possible — sunlight matters.

Weekly “Three-Plane” Movement Session

Once per week, choose one discipline that forces your body to move, rotate, coordinate, and adapt.
This is essential for joint health, balance, and long-term athleticism:

• Boxing
• Martial arts
• Ju-Jitsu
• Dancing
• Pilates
• Athletic conditioning
• Any practice involving rotation, footwork, coordination, and full-body control

These sessions prevent the stiffness and imbalance that come from single-direction routines
(like only lifting weights or only running). They teach your body to be
strong, mobile, and adaptable.

Movement is medicine. Mobility is longevity. Build the habit daily, and reinforce it weekly.

Recovery is where the growth actually happens.

You don’t grow during training. You grow after training, if you recover well enough.

Recovery in the Para Health Method includes:

• Nutrition: fuel with intent, not by accident
• Hydration: consistent water and electrolytes
• Sleep: real, consistent sleep
• Massage: deep tissue work to break patterns and reset the system
• Fasting: structured fasts to reset inflammation and metabolism
• Meditation: training the mind to focus and not react to every impulse

Most people try to out-train bad recovery. It doesn’t work. You can’t redline the engine forever without ever changing the oil.

Deep tissue massage, the way I practice it, is part of the recovery pillar.

It’s not fluff, and it’s not a luxury add-on. It’s a way to break tension patterns your body can’t fix on its own, especially when you’re:

• Training hard
• Working long hours
• Living with long-term stress or pain

The Para Health Method isn’t something you just read about. It’s something you live.

Start simple:

• Book a deep tissue session
• Walk and stretch daily
• Clean up one thing in your recovery

Massage isn’t a luxury. It’s a necessity.