Bonus Lesson: Principle 7

Train All Your Muscles — Including Your Face

So far, we’ve focused on training the body — building strength, improving endurance, and supporting long-term health.

But there is one group of muscles most people completely ignore:

Your face.

Just like your glutes, back, or arms, your facial muscles respond to:

• activation
• resistance
• circulation
• consistency

After 40/50:

• collagen production declines
• muscle tone decreases
• circulation slows
• habitual patterns (like sleeping more on one side, chewing on one side, or repeated expressions) create asymmetries

Over time, this can lead to:

• sagging
• wrinkles
• puffiness
• uneven facial structure

The good news is:

👉 You can train your face — and it responds.

Not instantly, and not magically — but progressively, just like the rest of your body.

Why Facial Training Works

These routines combine:

• muscle activation
• massage
• lymphatic stimulation

Which may help:

• improve circulation and skin tone
• reduce puffiness
• support collagen production
• release tension (jaw, forehead, temples)
• gradually improve facial symmetry

👉 As asymmetries reduce, the face often appears more balanced — and therefore more attractive.

🎥 My Personal Note & Video Reference

The two routines below are based on the exact videos I personally use in my daily routine.

I have been consistent with them and have seen visible improvements over time — especially in muscle tone, reduced tension, and overall facial balance.

You can follow the original videos here:

🔹 Routine 1 (Ages 40–49): Face Rejuvenation & Lift
Focus: lifting, circulation, early wrinkle reduction, neck tightening
👉 https://www.youtube.com/watch?v=5nacIDLSOJ8

🔹 Routine 2 (Ages 50+): Deep Rejuvenation & Structural Support
Focus: deeper wrinkles, skin tightening, facial density, collagen stimulation
👉 https://www.youtube.com/watch?v=LdkXcxYA2J8

I recommend watching and following the videos directly, as they demonstrate the movements clearly and help you get the technique right.

Below, I have written out the full routines step-by-step based on these videos.
This serves two purposes:

• to give you a structured reference you can follow at your own pace
• to ensure you still have access to the routines in case the videos are removed in the future (they are not my content)

Before You Start

• Wash your hands
• Use a cream or oil when required (as noted below)
• Use controlled, gentle pressure — never force

Routine 1: Face Rejuvenation (40–49)

Focus: lift, tone, early wrinkle reduction

Apply cream or oil before starting.

Step 1 – Forehead (Lift & Relaxation)

• Massage the hairline in circular motions
• Massage across the forehead to relax muscles
• Place fingertips above eyebrows → push upward to hairline (5 reps)
• A palm in centre of forehead → circular massage with upward push (10 rounds)
• A palm over an eyebrow → circular motion + lift (10 rounds each side)
• Palms on temples → circular motion + lift (10 rounds)

Step 2 – Eyes (Lift & De-Puff)

• Push eyebrows up with fingertips → look down and blink (30 sec)
• Place fingers under eyes → look up and blink (30 sec)

👉 Targets sagging eyelids and under-eye bags

Step 3 – Cheeks & Cheekbones (Lift & Firm)

• Palms on temples → push upward while making “O” shape with your mouth (10 reps)
• Massage cheekbones in 3 positions (2 rounds)
• Hold air in mouth → place fingers on lips → move air cheek to cheek (20 reps)

Step 4 – Lips (Tone & Volume)

• Put your fingertips on the corners of mouth → gently press and loosen the lips (10 reps)
• Open mouth, purse lips. The fingertips are placed at the corners of the mouth → lift corners with fingers (20 reps)
• Lightly squeeze lips back and forth with your index fingers and thumbs (2 rounds)

Step 5 – Jaw & Chin (Contour & Lift)

• Massage jawline line from the bottom upward with your fingertips (5 reps)
• Massage chin → from the chin up to the corners of mouth (5 reps)
• Drag fingertips from chin to mouth corners with mouth opening (10 reps)
• Thumb under chin + index finger above → drag toward ears (10 reps)

Step 6 – Neck (Tighten & Support)

• Hands on collarbone → tilt head up + pull lower lip over upper (10 reps)
• Hands on right collarbone → tilt head to the left (10 reps)
• Hands on left collarbone → tilt head to the right (10 reps)

Routine 2: Deep Rejuvenation (50+)

Focus: deeper wrinkles, structure, stimulation

Step 1 – Anti-Aging Activation (NO cream)

• Palms on temples → lift and rotate (10 reps)
• Palms on temples and hold temples → Do “O” mouth (10 reps)
• Do “O” mouth and hold. Massage nose from nose wings upward and drag down (3 rounds)
• Palms on cheekbones → lift cheekbones → do “O” mouth (10 reps)
• Lift corners of mouth with fingertips (10 reps)
• Hold air in cheeks → pat cheeks with hand (20 reps each side)
• Hold air in mouth → place fingers on lips → move air cheek to cheek (20 reps)
• Massage behind ears with fingertips upward (10 reps)
• Place index and middle fingers across ears → upward massage (10 reps)

Step 2 – Bone Stimulation (NO cream)

• Tap scalp all over with fingertips
• Tap forehead with fingertips
• Tap nose bone with index fingers
• Tap jawline with fingertips
• Tap chin bone with fingertips
• Place palm on cheekbone → push up + lower head (hold 10–20 sec each side)
• Use knuckles → do circular massage on all over the scalp

👉 Supports circulation and structural stimulation

Step 3 – Collagen Stimulation (NO cream)

• Gently pinch skin across entire face using your index fingers and thumbs

👉 Stimulates collagen and elastin production

Step 4 – Deep Massage (WITH cream/oil)

• Apply cream or oil
• Massage with both palms the left temple → up to hairline pulling the skin tightly
• Lift skin from eyebrows with both palms → up to hairline → across forehead until reaching the other temple
• Massage with both palms the right temple → up to hairline pulling the skin tightly
• Massage the middle part of forehead upward to the hairline with both hands
• Massage from the centre of the forehead out to the temples.
• Massage to reduce wrinkles, crow’s feet (do both sides)
• Use your fingertips to drag under the yes (do both sides)
• Push cheek grooves with your palms (nasolabial folds) toward temples (10 reps each side)
• Use index fingers to remove wrinkles around the lips
• Chin: place fingertips on the tip of chin (on the left and right side of the mouth) and push fingertips up with your mouth open (10 reps)
• Jawline: grab your chin with one hand and run your index finger and thumb from your chin to your ear (5 – 10 reps each side)
• Place your index fingers beside the bridge of your nose and drag them out to the sides and down to the collar bones (5 reps)

Your Training Schedule

• First 2 weeks:
  → 1 full routine daily
• After that:
  → 3 times per week
• Option:
  Alternate routines
  • Day 1: Routine 1
  • Day 2: Routine 2
  • Day 3: Rest

Timing

Best done:

• in the morning (before ~2 PM)
• when lymphatic flow is more active
• if you are taking in the morning the collagen and amino acid stack we discuss in Section 11, these massages will provide the perfect physical support for those building blocks to work even better

Important Note

Just like body training:

• you don’t need perfection
• you need consistency

Also:

👉 If one area needs more attention — train it more.

Encouragement

There are many techniques and variations.

Use this as your foundation — but:

• explore
• experiment
• adjust

Build a routine that works for your face.

Final Takeaway

You train your body to stay strong.
You nourish it to stay healthy.

It makes sense to train your face too.

* * *

I don’t overcomplicate this — I use these routines consistently, and they work.

At the same time, I don’t limit myself to just these two. I often include additional face or neck work depending on what I feel needs more attention — for example, the neck area after 50 can become particularly challenging and may benefit from extra focus.

Use these routines as your foundation, but don’t be afraid to explore, adjust, and experiment. Your face, just like your body, responds best to targeted, consistent training.