LOTSWS Exercise Progress FAQ

October 9 → Present
From barely making it to his granddaughter's bus stop… to functional strength, circulation power, and a new body flow.

Where was Marty physically on October 9?

A year before this period, you could barely walk to the bus stop. By October 9, you had already begun to improve, but were still dealing with multiple layers of physical and nervous system strain.

A. Low stamina

• Short walks caused noticeable fatigue
• Daily movement felt heavy and effortful
• Very little forward momentum

B. Circulation weakness

• Legs tired quickly with basic activity
• Hands and feet often cold
• Adrenaline surges drained energy instead of powering you

C. Structural instability

• Balance was not reliable
• Core was not engaging consistently
• Posture collapsed under stress or fatigue

D. Chronic morning exhaustion

• Waking up feeling wiped out instead of rested
• Low motivation to move
• Movement felt like a chore most days

E. Emotional weight affecting the body

• Family and life stress reduced desire to move
• Emotional heaviness slowed physical progress

In LOTSWS language: your inner soil and your movement soil were both depleted and compacted.

What was the very first LOTSWS exercise correction?

LOTSWS does not begin with “workouts.” It begins with biology: hydration → circulation → movement.

The first major intervention was: movement every 500–1,000 steps.

This began to retrain:

• Circulation and blood flow
• Core stability under motion
• Nervous system flow and recovery
• Adrenaline control during daily activity
• Balance and posture while moving

This simple rhythm of frequent movement was the first big shift that started to “turn the soil” in your body.

What exercises did LOTSWS introduce first?

The early LOTSWS movements were intentionally simple but high-impact, designed to rebuild the foundation without overwhelming your system.

✔ Walking practice

• Structured daily walking with step goals
• Reset walks to clear adrenaline and calm the nervous system

✔ Chair push-ups

• Activated chest, shoulders, and triceps
• Supported lung expansion and rib mobility
• Engaged the core while being joint-friendly

✔ Squats with posture correction

• Strengthened glutes and thighs
• Improved hip mobility
• Reinforced “straight-back” movement patterns

✔ Functional attic lifting

• Carrying bins and boxes as real-world strength training
• Built core strength and grip through practical tasks

✔ Basic balance training

• Walking on a simple “balance beam” setup in the garage
• Improved ankle, knee, and hip coordination

LOTSWS used these to build your body from the ground up with movements that match real life, not just gym machines.

Why did LOTSWS use functional movement instead of gym-style workouts?

Your body needed real-world strength and flow, not isolated muscle work.

Functional movement was chosen because it:

• Activates the nervous system in a natural way
• Strengthens fascia and connective tissue, not just muscles
• Improves circulation through the whole body
• Builds stability in positions you use every day
• Helps you move better in your own environment (attic, house, yard)

Your attic workouts and daily tasks became one of your most effective “gyms.”

What progress did Marty make in the first 2–3 weeks after Oct 9?

Within the first few weeks, several key changes showed up:

• Walking distances and step counts increased
• Movement felt less heavy and more natural
• Morning exhaustion began to fade
• Sleep quality and recovery improved
• Emotional weight started to lift, making movement easier

Your inner and outer movement patterns were starting to regenerate, like soil that has just received water and air.

When did strength begin to noticeably increase?

Strength gains became very obvious when LOTSWS introduced pull-up holds at 90 degrees (bent-arm hangs).

These holds activated:

• Full upper body (back, chest, shoulders, arms)
• Core engagement and trunk stability
• Grip strength and forearms
• Shoulder stability and joint control
• Circulation and lymphatic flow in the upper body

Reaching sets of 7-second holds × 10 reps was a MAJOR turning point — especially for someone coming from a place of barely making it to the bus stop the year before.

What is the significance of your pull-up progression?

For your starting point, being able to do multiple 7-second bent-arm holds means:

• Significant upper body strength development
• Improved circulation and oxygen delivery under load
• Much better nervous system stability under effort
• Better grip, shoulder, and back integration
• A deep psychological win: proof of real transformation

In LOTSWS terms, it shows that your “movement soil” is no longer compacted — it’s active and thriving.

What is a LOTSWS “Functional Load Day”?

A Functional Load Day is a day when you use real life tasks as your workout.

It can include:

• Moving and climbing ladders
• Lifting and carrying bins or bags
• Yard work, attic work, or garage work
• Extended walking, shopping, or errands on foot

These days improve:

• Strength and endurance together
• Heart and circulation function
• Balance, coordination, and real-world stability
• Confidence moving in your actual environment

What role did badges play in your progress?

LOTSWS Fitness Badges turned your movement into a visible, trackable story. They:

• Provided accountability and gentle pressure
• Documented your efforts and milestones
• Turned daily movement into a “game” with achievements
• Helped you see patterns and progress over time
• Supported a new identity: someone who moves, trains, and improves

How did your walking transform from Oct 9 to now?

Before

• Struggled to make it to the bus stop
• Fatigue after short distances
• Slow pace and low confidence
• Poor posture and uncertain footing

Now

• Capable of very high step-count days (15,000–20,000+)
• Walking with more natural pace and rhythm
• Less fatigue and quicker recovery
• Comfortable climbing ladders and managing stairs
• Walking feels like a normal, integrated part of your day

This alone represents a complete rebuild of your walking ability.

What role did breathing techniques play in exercise improvement?

Breathing was one of the most powerful tools in your LOTSWS exercise journey. It:

• Reduced adrenaline spikes during and after exertion
• Improved oxygen delivery to working muscles
• Increased endurance and sustained effort capacity
• Supported faster recovery between efforts
• Reduced “core burn” sensations and tension
• Helped manage stress chemistry before, during, and after movement

What specific gains has Marty achieved?

A. Strength

• Improved upper body and back strength (pull-up holds, push-ups)
• Stronger legs and glutes (squats, walking, stairs)
• Better grip and shoulder stability (ladders, bins, bars)

B. Endurance

• Longer walking sessions without crashing
• Higher total daily steps
• More resilient energy across busy days

C. Circulation

• Less cold extremities
• Stronger blood flow during exertion
• Improved sexual circulation and performance (a key outcome)

D. Nervous System Stability

• Fewer panic-style adrenaline surges during movement
• More control and calm under effort
• Better mind–muscle connection

E. Posture

• Straighter standing and walking posture
• More stable under load (ladders, lifting, attic work)

How does this compare to where you were last year?

Last year

“I could barely walk to the bus stop.”

• Exhausted and easily drained
• Weak circulation and low stamina
• Emotional weight and stress limiting movement
• No consistent exercise rhythm

Today

• Regular high step-count days
• Pull-up holds and functional strength work
• Better balance, posture, and control
• More robust stamina and recovery
• Integration of movement with daily life and LOTSWS protocols

In practical terms, this isn’t just improvement — it’s a complete physical comeback.

What LOTSWS principles made the biggest difference?

• Hydration before movement
• Movement every 500–1,000 steps
• Functional load instead of isolated “gym” focus
• Breathing mastery before and during effort
• Emotional soil clearing to keep you moving
• Strength through isometric holds (pull-up hangs, etc.)
• Adrenaline control as a skill, not a mystery
• Tracking and badge systems to reinforce identity and progress

What is Marty's next phase in movement?

Your current foundation is strong enough to support the next LOTSWS level:

• LOTSWS Strength Level 2 (progressive pulling and pushing)
• More dynamic pull-up and row variations
• Advanced balance and lateral movement drills
• Rotational core work and trunk stability
• Winter “internal heat” training: using movement and breath to stay warm
• Structured recovery days to maintain long-term sustainability

If LOTSWS summarized your journey in one sentence:

You went from barely making it to the bus stop to building a stronger, calmer, more functional, and more capable body than you’ve had in years — and you’re still accelerating.