The Core 4 Mobility & Metabolism Reset
How to Move Better, Feel Stronger, and Boost Your Energy in Just 4 Minutes a Day
If you’re over 40 and feel like your body’s been running on low battery… stiff joints, tight hips, slower metabolism… this one’s for you.
I created something special called the Core 4 Mobility & Metabolism Reset, and it’s designed to do one thing:
Help you move better and fire up your metabolism in less than four minutes a day.
Most people I work with are busy, tired, and frustrated in the beginning.
They’re doing their best, but everything feels harder than it used to.
Their body just doesn’t bounce back the way it once did.
Sound familiar?
Let’s fix that.
Why Mobility Comes First
Most aches, stiffness, and nagging pains come from two main areas: the shoulders and the hips.
When those get tight, everything else compensates. Your back, knees, and even your neck start picking up the slack.
That’s why I always start with mobility.
When you move better, everything else feels easier.
Your workouts, your posture, your energy, and even your mood all improve.
Let’s start there.
The Core 4 Mobility Routine
These four movements are the foundation of your reset.
They loosen the hips and spine, open tight joints, and fire up muscles that have been sitting idle all day.
You can do them anywhere. No equipment needed. Just four minutes and a little bit of space.
Here’s how to do each one.
1. World’s Greatest Stretch
This one earns its name for a reason. It hits your hips, shoulders, and upper back all at once.
Start on your hands and knees.
Step your foot next to your hand on that same side.
Stretch your back leg behind you.
Now reach your right arm forward, then rotate it up toward the ceiling.
Take your time and feel the stretch through your hips and torso.
Do 5 to 10 slow reps on each side.
You’ll feel looser, taller, and more open immediately.
2. Windshield Wipers
This move opens up your hips and lower back while gently strengthening the muscles that stabilize your core.
Sit on the floor with your knees bent and feet flat in front of you.
Place your hands behind you for support.
Drop both knees to one side like windshield wipers, then to the other side.
Keep your feet planted and move slowly.
Do this for 30 seconds each side.
You’ll feel your hips start to wake up.
3. Adductor Rocks
Your adductors are the muscles along the inside of your thighs.
When they get tight or weak, they can cause knee or low back discomfort.
This move targets them directly and restores range of motion.
Start on all fours, then extend one leg straight out to the side with your foot flat on the floor.
Keep your core tight and slowly rock your hips back toward your heel, then forward again.
Move with control and breathe through each rep.
Do 5 to 10 reps per side.
You’ll feel a deep stretch through your inner thigh and hip.
4. Cobra Presses
This one is a game-changer for your posture and your spine.
It opens the chest, stretches the abs, and counteracts the rounded forward posture so many of us have from sitting all day.
Lie face down with your hands under your shoulders.
Press your upper body off the floor while keeping your hips down.
Pause at the top for a second, then lower back down slowly.
Repeat for 5 to 10 reps.
Breathe deeply and feel your back loosen and your energy rise with each one.
How It All Fits Together
These four moves make up your Core 4 Mobility Routine.
It takes less than four minutes total and instantly helps you:
* Move better
* Relieve stiffness
* Improve posture
* Boost energy and blood flow
Do this routine daily in the morning, before workouts, or anytime you need to reset your body.
You’ll notice the difference in how you move and how you feel within a week.
Now Let’s Talk Metabolism
Mobility helps your body move freely.
Metabolism helps your body run efficiently.
Most people think their metabolism slows down after 40 simply because of age.
But what really slows it down is loss of muscle, poor nutrition habits, and lack of movement.
That’s where my Core 4 Metabolism Formula comes in.
The Core 4 Metabolism Formula
1. Protein
2. Fiber
3. Color
4. Strength Training
I call it PFC + Strength, and it’s the foundation of every FIT40 transformation.
Protein
Protein keeps you full, supports muscle, and burns more calories during digestion.
Aim for lean, complete sources at every meal.
Use the “Zero Rule”:
Take the grams of protein and add a zero.
That number should be equal to or greater than the total calories.
Example: 20g protein should be around 200 calories or less.
Keep your saturated fat under 5% per serving to stay heart-healthy and lean.
Fiber
Fiber keeps you full and helps control cravings.
Aim for 25 to 35 grams per day.
Best sources include:
* Whole grains
* Beans and lentils
* Fruits and vegetables
* Nuts and seeds
The more variety you get, the better your gut health and metabolism will be.
Color
The more color on your plate, the more nutrients your body gets.
Brightly colored fruits and vegetables are full of antioxidants that fight inflammation and boost energy naturally.
Eat the rainbow every day.
Strength Training
Strength training keeps your metabolism humming long after your workout ends.
Every pound of muscle you build increases how many calories you burn at rest.
You don’t need hours in the gym.
Two 20-minute sessions a week are enough to make a difference.
Lift smart, stay consistent, and your body will respond fast.
Putting It All Together
Here’s how your daily Core 4 Reset could look:
Minute 1: World’s Greatest Stretch (Right Side)
Minute 2: World’s Greatest Stretch (Left Side)
Minute 3: Windshield Wipers + Adductor Rocks
Minute 4: Cobra Presses and deep breathing
Add in your PFC meals and a couple of short strength sessions each week, and you’ve got a system that builds momentum fast.
You’ll move better, feel stronger, and watch your energy skyrocket.
Final Thoughts
If you’ve been feeling stiff, tired, or stuck, this is your sign to reset.
You don’t need hours of workouts or strict diets.
You just need a plan that fits your life and works with your body.
Mobility keeps you moving.
Metabolism keeps you thriving.
Together, they help you feel years younger and more confident in your body.
Get the Complete Core 4 Bundle
If you’re ready to move better, feel stronger, and reignite your energy, grab the Core 4 Bundle.
You’ll get:
✅ Full Core 4 Mobility & Metabolism Trainings
✅ A Follow-Along Mobility Routine featuring the World’s Greatest Stretch, Windshield Wipers, Adductor Rocks, and Cobra Presses
✅ 15 Follow-Along Workouts that fit your busy schedule
✅ My PFC Cheat Sheet to make nutrition simple and sustainable
Everything you need to reset your body and boost your metabolism in one place.
