"Just tell me what to do! Taking the guesswork out of getting in shape"
Workout Sheet
Adjust any
Are you injured? YES recommendation to
START HERE
work best for you.
NO Focus on what you
Do it! Whether you CAN do.
have 1 min or 100, the Have you gone for a
habit of prioritizing walk or moved
self-care is the most NO YES Great to hear!
around in some other Keep up these simple
important thing. easy way today? movements regularly.

Strength work is Want to get in Great!

awesome. Perhaps NO some strength YES Do you have a lot
reconsider? work? of time?

OK...
NO! KIND OF?
YES
NO

No problem! No problem! No problem!

We'll do Total Body. We'll do a We'll do Total Body. Can you work out
Pick one lower body, one Movement Snack. Pick one lower body, one more than
push, and one pull from the Pick one exercise from push, and one pull from the 3x/week?
Exercise Box. the Exercise Box. Exercise Box.
NO YES

Exercise Box Cool! We'll do

Upper/Lower Split.
Lower-Body
Pick 1-2 push and 1-2
Bodyweight squats Upper-Body Push Upper-Body Pull
pull, OR 2-3 lower
Goblet squats Push-up (any height) Doorway row
from the Exercise Box.
Lunges Overhead press (bb or db) One arm row
KB/DB swings Assisted dips Assisted chin-up
Romanian deadlifts

Do another set!
Got your exercises?
Total Body or Upper/Lower Split - do 2-3 sets of 8-12 reps of each
Movement Snack - do as many reps as you can in one min (rest as needed)
Conditioning - do 4 rounds: (20sec 1st ex., 10sec rest, 20sec 2nd ex., 10sec rest) Good workout?

Pick one lower, one upper NO

YES!
from the Exercise Box

YES
Need some more help? NO
NO
Want some conditioning? YES!

     Sign up for 
Exercise Sheet
Lower body
Bodyweight squats 
Goblet squats
Lunges
KB/DB swings
Romanian deadlifts (barbell or dumbbells)

Upper body push

Push-up (any height)
Overhead press (barbell or dumbbells)
Assisted dips

Upper body pull

Doorway row
One arm row
Assisted chin-up
   
"Just tell me what to do! Taking the guesswork out of getting in shape"
Nutrition Sheet
Any dietary Adjust any
YES recommendation to work
START HERE restrictions?
best for you. Focus on
NO what you CAN eat.
Have a glass right now! The
habit of prioritizing self-care is Have you had a Great! Continue with non-
the most important thing here. NO glass YES caloric beverages
of water today? throughout the day.

Fantastic! Did they fill up

Have one now, or see if you Have you had a fruit
NO YES half your plate?
can increase that number or veggie today?
tomorrow. NO YES

Look to increase the

amount you eat next meal. You're a superstar!
Have you had any
protein today?
Protein fills us up and helps NO YES Great! Have you had
us recover. Look to get a NO protein with each meal?
palm or two each meal.
YES
Have you planned
NO your next meal?
You're a superstar!
KIND OF? YES
Plan part or all of it now! Even if we
haven't prepped it, planning can help That's ok! We can level up that meal with Awesome, see what other meals
us be more mindful and proactive. fruit, veggie, and/or protein if needed. you can plan or even fully prep.

Turn off the tv, put the phone away, put Did you eat your last Excellent! Continue adjusting your
NO YES
work aside. This can help us clue in on meal distraction-free? environment to support this habit.
the taste of food and feelings of fullness.

Try this tactic for your next meal Did you put down your Great! Use this tactic for any meal
YES
to help us eat at a slower pace NO utensils or food between you have (at home or a restaurant)
(and feel full with less food) bites last meal?

Are you having 1-2

Do you want to YES Have you had any Are you having 1-2 cupped YES
NO thumbs of fat per meal?
adjust nutrition snacks today? hands of carbs per meal?
some more? NO
YES
Change your environment NO Estimating portions can help YES
NO and/or swap in fruits/veggies Estimating portions can help

Need some more help?

YES! NO

     Sign up for