I Focus on 3 Core Areas of Fitness

About this video

McPhee outlines his personal weekly fitness regimen, which he emphasizes has improved his joint health and overall strength. He breaks down his routine into daily walking (minimum 10,000 steps), strength training focused on joint stability rather than heavy lifting, conditioning work, jiu-jitsu training, and daily creatine supplementation via gummies.

Key takeaways

• McPhee argues that 10,000 steps daily is foundational for physical conditioning, with flexibility to do longer walks on some days
• McPhee separates strength training and conditioning as distinct components—strength for joint health using body-weight loads, conditioning using lighter weights with higher reps and more cardio
• McPhee recommends a weekly structure of approximately 4 days each of jiu-jitsu, cardio, and strength/conditioning work, adjusted flexibly based on travel and circumstances
• McPhee takes creatine daily via gummies (which he recommends over powder) and credits this supplementation along with his routine for reducing joint pain and increasing strength

Episode details: published April 9, 2025 · 137.6K views · 6:07 long. Summary written by Self Growth Videos from the episode itself. McPhee’s service stories are his own accounts, attributed to him — not independently verified. His tactical and firearms instruction is his doctrine, presented as his teaching — not legal or safety advice from Self Growth Videos.

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