📖 DescriptionWhat if one of the most powerful tools for recovery, strength, and long-term health isn’t in a gym—but right under your feet?In this episode, I share how my dad, after undergoing quadruple bypass surgery, used the stairs in our house to regain strength, stability, and confidence. Now in his 80s, he’s still climbing. No gym membership. No fancy equipment. Just stairs.You’ll learn:✅ Why stair climbing boosts heart, bone, and muscle health✅ How to use the 50% Effort Rule to build a sustainable habit✅ A beginner-friendly protocol you can do anywhere✅ Why I call stairs “the cheapest gym on earth”—and how to make them part of your life⏱️ Chapters00:00 – Intro: The Staircase That Helped My Dad Heal01:28 – Why Most People Overlook Stairs03:05 – What 50% Effort Actually Means04:48 – Muscle, Bone, and Cardio Benefits07:20 – Weekly Protocol Breakdown (Weeks 1–8)10:00 – How to Use Different Stairs in Your Environment12:05 – What Makes This Habit Stick13:35 – A Message to Beginners (and Skeptics)15:10 – Final Thoughts & How to Start Today🗓️ 8-Week Stair Protocol (50% Effort Rule)🧠Rule: Only climb to 50% of your max effort. Stop when you feel halfway to your limit.Week Days/Week Sets per Day Total Sets/WeekWeek 1 3 2 6Week 2 4 2 8Week 3 5 2 10Week 4 3 2 6Week 5 3 2 6Week 6 4 2 8Week 7 5 2 10Week 8 3 2 6🌀 Each Set = Go Up + Down Twice🛑 Rest fully between sets🚶 Use any stairs: home, work, trails, parking lot💡 Rotate stair locations to build routine + variety💬 “50% effort” = a little challenge, no exhaustion#StairClimbing #RecoveryFitness #50PercentEffort #HeartHealth #LongevityMovement #FunctionalFitness #CheapGym #HomeFitness #WellnessOver40
