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Get in Shape

Get in Shape

Recommended Frequency:

Every day

running #fitnessmotivation #marklewis
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What's Inside - See The Protocols

You can customize this routine to suit your needs, so anything you don't like, change or skip it!

Morning Exercise

Morning Exercise

7:00 AM
45m

Start your day with a energizing workout to boost your mood, energy levels, and overall health.

Benefits:

  • 💪 Improved cardiovascular fitness and muscle strength
  • 🧘‍♀️ Reduced stress and anxiety
  • ⚡ Increased energy and productivity
Choose from 4 Options
Strength Training ,
Cardio ,
Yoga ,
Combination

Select your workout for the day. Options include strength training, cardio, yoga, or a combination.

Warm-up

Timed Activities - 5m

Begin with a 5-minute warm-up to prepare your body for exercise and reduce the risk of injury.

Workout

Timed Activities - 40m

Perform your chosen workout, focusing on proper form and pushing yourself to your limits.

Cool-down

Timed Activities - 5m

Finish with a 5-minute cool-down to help your body recover and prevent injury.

Healthy Meal Prep

Healthy Meal Prep

1:00 PM
45m

Prepare nutritious meals and snacks to fuel your body and support your fitness goals.

Benefits:

  • 🥗 Improved nutrition and overall health
  • 💰 Reduced food costs and waste
  • ⏰ Saved time and convenience
Simple Task

Decide on the meals and snacks you want to prepare for the week, considering your dietary needs and preferences.

Simple Task

Create a grocery list based on the meals and snacks you've planned, ensuring you have all the necessary ingredients.

Simple Task

Head to the grocery store and purchase the items on your list, prioritizing fresh and whole foods.

Simple Task

Spend time in the kitchen prepping and portioning out your meals and snacks for the week ahead.

Simple Task

Store your prepared meals and snacks in airtight containers, labeling them with the contents and date.

Evening Self-Care

Evening Self-Care

1:00 PM
60m

Take time to unwind and practice self-care in the evening to promote relaxation and overall well-being.

Benefits:

  • 🧘‍♀️ Reduced stress and improved mental health
  • 💤 Better sleep quality
  • 🌱 Increased self-awareness and personal growth

Timer

Timed Activities -

Edit description

Choose from 4 Options
Meditation ,
Journaling ,
Reading ,
Warm Bath

Select an activity that resonates with you and helps you relax and unwind. Options include meditation, journaling, reading, or taking a warm bath.

Practice self-care

Timed Activities - 1h

Engage in your chosen self-care activity, allowing yourself to be fully present and focused on your well-being.

What You'll Get
  • 💪
    Improved Physical Health
    Regular exercise can improve cardiovascular fitness, increase muscle strength and endurance, and promote overall physical well-being.
  • 💪
    Stress Relief
    Exercise is a great way to reduce stress and anxiety by releasing endorphins and promoting relaxation.
  • Increased Energy
    Exercise can boost energy levels and improve overall vitality, helping you feel more energized throughout the day.
  • 💪
    Improved Nutrition
    Meal prepping allows you to control the ingredients and portion sizes of your meals, ensuring you're consuming a balanced and nutritious diet.
  • 💪
    Cost Savings
    Preparing meals in advance can save you money by reducing food waste and minimizing the need for expensive takeout or restaurant meals.
  • Convenience
    Having healthy meals and snacks readily available can save time and make it easier to stick to your nutrition goals, even on busy days.
  • 💪
    Stress Relief
    Practicing self-care can help reduce stress and anxiety, promoting a sense of calm and relaxation.
  • 💪
    Improved Sleep
    Engaging in relaxing activities before bedtime can improve sleep quality, allowing you to wake up feeling refreshed and rejuvenated.
  • 💪
    Personal Growth
    Self-care practices like journaling and meditation can increase self-awareness and personal growth, helping you better understand yourself and your needs.
What you need to get started
As recommended by the creator

What do I need to start this routine?

Try It Out, Adjust As You Go!
What People Think About This Routine
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