It was last year when I attempted folks from around the world to start moving. Folks who didn't think they could do. And we got a phenomenal number. 

This was the plan.

This was the plan.

It didn't happen overnight, and it didn't happen in take one, but we got to 1000+ folks in 100+ cities by the third take. 

It didn't happen overnight, and it didn't happen in take one, but we got to 1000+ folks in 100+ cities by the third take. 

This time we are going far beyond with our dreams for the good old butt. After all it's not for aesthetic purposes alone but also for moving. It's now a know fact that Dead Butt Syndrome is too prevalent. 

Strength training, whether we think we are doing it or not, is the one that actually keeps us alive. It starts from us attempting to move as sperms on that ultra marathon effort or when we come into this world and take that very first breath, it takes a massive effort to go against the resistance on the lungs from the surrounding environment and we still manage to take that first breath.

GOYA33

Whether you like it or not, but each time you raise that leg of yours to walk or raise that arm to lift that spoon, you are strength training. Let me help you with a basic discipline and soon enough it'll become second nature for you. 

We'll be doing 3 very basic exercises, 3 times a day, doing 11-33 repetitions depending on how you feel about them. The best part is that these exercises can be done by any one no matter what the fitness level be and can be done anywhere.

Day 1 / GOYA 1

You might find this a bit too silly to be doing when your boss calls you. If so, try Pelvic Tilts. For this you can actually do them while standing to. But just start with how its demonstrated below. 

Day 1 / GOYA 2

Day 1 / GOYA 3

Do these exercises every third day.

Day 2 / GOYA 4

If you find that too easy, get on with proper squats.

Day 2 / GOYA 5

Day 2 / GOYA 6

Day 3 / GOYA 7

Day 3 / GOYA 8

Day 3 / GOYA 9

One exercise I want you to every day is BREATHE. Yep. Everyone takes that for granted. Put an alarm for every hour and just mindfully breathe for 60 seconds as demonstrated below. 

Once you've done this for magical 33 days, it would have become a habit. Do remember not only GOYA yourself but spread it around too. Everyone deserves a better life. Just that we forget that charity needs to start with our own selves.

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