🏜️ REBOOT AND BODY POWER 🏜️
🌲 NUTRITION AND HEALTH🌲
ACTIVITIES
CARDIO
🚶 Walking
🚴 Cycling
🏃 Running
🏊 Swimming
STRENGH
🏋️ Full strength
💪 100 push-ups
🧗 Pull-ups
🦵 Squats
ENERGY
🌅 Morning walk
🎧 Listen to fatigue 🛌 Rest days
⚡ Pain-free energy
COMPOSITION
⚖️ Slow fat loss
🧘 Stable habits
💪 Lean mass
📈 Consistency
1 YEAR
Active lifestyle
Bike event Half/Marathon Swim challenge
Strong body
100 push-ups
10 pull-ups
Strong legs
Gentle recovery Body awareness Long-term progress Sustainable fitness
-10 kg
Weight Stability Muscle Year
Body confidence
MONTH
10 km walking
2h ride
10 km run
1 km swim
Full-body plan
50 push-ups
5 pull-ups Progressive squats
Daily movement Smart recovery Recovery balance Healthy body
-3 kg
Consistency Strength phase Visible progress
WEEK
8–12k steps
Bike to work
Easy run
Swim 30 min
Bodyweight
Push-ups
Pull practice
Squats
Easy walk
Adjust intensity Planned rest
Daily care
-1 kg
Normal eating Protein meals
Daily care
ACTIVITIES
PAIN-FREE
🩺 Pain prevention 🦴 Joint care
🧠 Early signals
📉 Management
LONG TERM
📅 Health routine
🥗 Good nutrition
🛌 Sleep hygiene
🚶 Daily movement
IMMUNITY
🛡️ Immune support 🥦 Micronutrients
☀️ Sun exposure
💧 Hydration
STRESS
🧘 Stress control
📵 Reduce overload 🎧 Relax moments 🫁 Breathing breaks
1 YEAR
Pain-free life Healthy joints
Injury avoidance Body longevity
Healthy life
Strong body Recovery base Longevity
Fewer illnesses Immune strength Vitamin D
Cell health
Calm health
Mental health Nervous calm
Stress relief
MONTH
Body care
Mobility habit Awareness
Smart effort
Consistency
Healthy eating Sleep habit
Active habit
Healthy habits Nutrient focus
Daily light
Water habit
Stress tools Boundaries
Daily relax Regulation
WEEK
Daily care
Move joints
Check body
Reduce stress
Daily basics
Eat well
Sleep well
Move daily
Basic care
Fruits & veg
Sunlight
Drink water
Breathe
Less pressure
Short pause
Slow breathing