FIT 56 • 12-WEEK RESTART

Today

Today's workout

30-second check-in

Energy 1–10

Mood 1–10

One note, only if useful

EAT

Better food without making eating feel like a punishment.

Daily fundamentals

Protein at main meals

Fruit / vegetables prominent

Hydration was good

No sugary liquid calories

Junk food stayed occasional

Eating felt… Optional notes

RESET

Recovery, sleep, stress and mindfulness — enough to help, not enough to become homework.

Sleep quality 1–10

Stress 1–10

Mindfulness

Recovery note

LIVE

Quality of life matters. Track trends, not performance quotas.

Libido 1–10

Sexual satisfaction 1–10

Enjoyment 1–10

Social connection 1–10

Recreation / something enjoyable Private note

HEALTH

Lightweight monitoring. This is not an electronic medical record.

Body & fitness

Weight (lb)

Waist (in)

VO₂ max

Resting HR

Blood pressure

Body fat %

Capability check

Use every 4–8 weeks, not daily.

Cardio benchmark

Leg press benchmark

Push benchmark

Pull benchmark

PROGRESS

Workouts logged

0

This week's goal

4+

Five pillars • last 7 days

What success means

Lower waist/body-fat trend, better aerobic capacity, more strength and muscle, better energy and recovery — while keeping the routine enjoyable enough to continue.

MOVEEATRESETLIVEHEALTH

PLAN

Weekly structure

Mon: Strength A + cardio
Tue: Aerobic conditioning
Wed: Strength B + cardio
Thu: Variety / fun conditioning
Fri: Strength C + cardio
Weekend: Optional outdoor activity.

Progression

Weeks 1–2: two sets, conservative loads, 2–3 reps in reserve. Weeks 3–4: move most strength work toward three sets. Then increase load when prescribed reps are clean and comfortable.

Design rule

Five mornings are planned; four completed sessions make a successful week. Tennis, rollerblading, cycling, swimming or another enjoyable activity can replace a conditioning session.