You can do this Burst for free in the Bearmore app. It walks you through each activity, step by step. Pick a time and we'll get it ready for you.
Eating (mindful)
Sit-down breakfast prioritising protein. Jay's 40+ guidance is consistent: protein-first to preserve muscle through midlife and fuel the strength session. Eggs, Greek yoghurt, smoked salmon, or a high-protein shake, choose what works for you.
This works well because gentle stretching after eating can help with digestion and prevent stiffness, especially if you've been sitting.
Stretching
Ten minutes of mobility work before loading anything. Hips, shoulders, ankles, thoracic spine. Jay's programmes for over-40s consistently include this; the joints might want a longer warm-up than they used to.
This works well because flexibility and body awareness can help you move with better form and range of motion in strength training.
Resistance training
Thirty minutes of heavy compound work. Jay's 40+ performance protocol prioritises load over volume: squats, deadlifts, presses, rows. The aim is muscle preservation and bone density, not interval exhaustion.
This works well because a quick cool shower lowers swelling and rinses sweat without drastically halting muscle growth.
Cold showers
Three minutes of cold to close your shower. Jay frames this as recovery and discipline practice combined: deliberate discomfort that you can complete quickly, enjoy the alertness that comes from it.