The Best Exercise Schedule for a Healthy Body Composition- and How to Fuel it

Fitness Made Simple: Build Habits That Stick ☕💪

January is the perfect time to focus on building habits that actually stick for the long run. The good news? It doesn’t take extreme workouts or drastic changes—just the right mix of consistency, smart training, and a routine you can realistically maintain.

The best program is one that you can sustain, so choose a training schedule that you can repeat each week, knowing that missed workouts are worse than sub-optimal ones.

Here’s a simple weekly fitness formula to support strength, energy, and long-term overall health:

1. 🏋️Resistance Training (3–4x/week, 30–45 min)

Strength training is your foundation. It builds and preserves muscle, boosts metabolism, strengthens bones, and improves insulin sensitivity as you age (Westcott, 2012). Focus on compound movements like squats, presses, and rows for the biggest impact. Lift with good form, progress gradually, and recover well. Muscle and strength are built in between sessions so sleep, nutrition, and rest days matter as much as lifting.

2. 🏃Cardio (2-3 hours/week) 

According to the National Heart Association, generally healthy adults should incorporate 3 hours of moderate-intensity aerobic activities (such as brisk walking, easy cycling, or swimming) to support heart health, lung function, and overall wellness. 
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Atleast 75 minutes of vigorous-intensity aerobic activity per week (such as rowing, running, fast cycling, or aerobic dancing).
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An equivalent combination of moderate and vigorous activity spread throughout the week.

Walking is low impact but high reward. It supports heart health, stress reduction, mood, and mental clarity—and it’s easy to stick with long term (Murtagh et al., 2015). Consider a brisk morning or lunchtime walk to get consistent steps.

💥Level Up: Weighted Walking / Rucking Add a weighted vest (~10% of your bodyweight) to your walks to increase calorie burn, strengthen your core and legs, and support bone density (Beck et al., 2014). Start small and progress gradually to avoid injury.

3. 🧘Yoga or Mobility (1 hour/week)

Improving flexibility, balance, joint health, and recovery helps keep you moving safely. You can even layer this onto your strength days for extra benefit (Cramer et al., 2013)

The Big Picture

Mixing strength, low-impact cardio, and mobility is the key to better results, fewer injuries, and long-term consistency. Aim for 5-7 total hours per week to cover all your bases. Remember consistency beats intensity.

Fuel Your Workout in 3 Simple Steps:

1. Smart Pre-Workout Nutrition Eating the right foods 1–2 hours before exercise gives your body readily available energy. Focus on:

• Carbohydrates: Fuel your muscles and brain (oats, fruit, whole-grain toast).
• Moderate protein: Supports muscle repair and reduces breakdown (Greek yogurt, eggs, protein shake).
• Avoid heavy fats or fiber: These can slow digestion and cause discomfort during training.

2. Hydration Matters Water is crucial for performance, temperature regulation, and reducing fatigue.

• Drink 16–20 oz (0.5–0.6 L) of water about 1–2 hours before your session.
• Sip water during workouts lasting longer than 30–60 minutes, or add electrolytes for longer/hot workouts.
• Even mild dehydration can reduce strength, endurance, and focus.

3. Post-Workout Refuel Recovery starts right after your session. Focus on:

• Protein (15–30 g): Supports muscle repair and growth.
• Carbohydrates: Replenishes glycogen stores.
• Hydration: Replaces fluid and electrolytes lost in sweat.

How Your Coffee Can Help

Check out What Role Does Coffee Play in Your Workout: The Science to learn why coffee is your perfect power-up partner and performance enhancer.

Pair this routine with your daily cup of our organic, supplement-infused Recharge Blend Coffee, for sustained energy, focus, and support—without the crash. Designed to go beyond caffeine alone, this medium/dark roast is infused with electrolytes to support hydration, vitamin B12 to aid energy metabolism, and L-taurine to support muscle function and endurance. L-theanine helps promote calm, focused energy—smoothing out the jitters that can sometimes come with caffeine—while milk thistle supports your body’s natural detox pathways and recovery processes.

Whether you enjoy it before a workout for focused energy and performance or after to support replenishment and recovery, Recharge Blend is crafted to help your body feel energized, balanced, and ready for what’s next.

💥Level Up: Boost Strength and Recovery

Want to take your results further? Add 3–5 grams of creatine to your coffee. Research shows this dose helps increase muscle strength, power, and lean mass when taken consistently (Rawson & Volek, 2003; Jäger et al., 2017). Combined with your supplement-infused coffee, it’s a simple way to support performance before your workout and recovery afterward.

Here’s to a stronger, healthier January. Let’s make this year stick—one cup, one workout, one habit at a time.

☕💪 Recharge. Refocus. Repeat.

Happy Sipping!

References

• Beck, T., et al. (2014). Weighted vest exercise training: A review of the effects on health and performance. Journal of Strength and Conditioning Research, 28(9), 2646–2655.
• Cramer, H., Lauche, R., et al. (2013). Yoga for improving health-related quality of life, mental health and cancer-related symptoms in women with breast cancer. Cochrane Database of Systematic Reviews, 1, CD010802.
• Coffee & Health. (2023). Coffee and exercise performance: What science says. Retrieved from https://www.coffeeandhealth.org
• Grgic, J., et al. (2018). Caffeine ingestion enhances muscular strength and power: A systematic review and meta-analysis. Journal of the International Society of Sports Nutrition, 15, 11.
• Jäger, R., et al. (2017). International Society of Sports Nutrition position stand: creatine supplementation and exercise. Journal of the International Society of Sports Nutrition, 14, 18.
• Murtagh, E. M., et al. (2015). Walking: The most practical and sustainable exercise for cardiovascular health. Current Opinion in Cardiology, 30(5), 535–540.
• Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822–831.
• Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health. Current Sports Medicine Reports, 11(4), 209–216.