12-Week Holistic Wellness Routine (Mind,

Body, and Spirit)

Plan Duration: 3 Months (12 Weeks)
Profile: 35-year-old Indian male (78 kg, 180 cm)
Goals: Strong core & pelvic strength, broader shoulders, defined chest, fat loss (especially belly
& love handles), V-cut obliques, improved overall well-being.

Overview & Guiding Principles

• Early Morning Sādhanā (Spiritual Practice): Start each day at 5:00 AM with 45 minutes
of spiritual practice (prāṇāyāma breathing, mantra chanting, meditation). This morning
ritual reduces stress and promotes mental clarity, setting a positive tone for the day
(Pranayama Benefits for Physical and Emotional Health) (Pranayama Benefits for
Physical and Emotional Health). It keeps you grounded and enhances mindfulness and
focus throughout your daily activities.
• Balanced Nutrition (Fresh & Wholesome Meals): Follow a structured meal schedule
with fresh, home-cooked foods. Emphasize protein and vegetables while keeping
dinners light to aid sleep. Avoid beef and pork per your preferences. Hydrate well (aim
for ~2–3 L water/day). Key meal points:
o Breakfast (around 7:00 AM): Protein-rich and energizing (e.g. eggs & mushrooms
or avocado toast) to refuel after morning sādhanā. Two espressos are fine for a
caffeine boost.
o Lunch (12:00 PM): Balanced meal of lean protein (chicken or fish like
salmon/prawns), vegetables, and a moderate portion of rice. Use healthy
cooking methods (air-fryer or tawa pan) to reduce excess oil. Simple, delicious
recipes keep it satisfying.
o Pre-workout Snack (around 3:45 PM): A banana for quick carbs and potassium,
fueling your 4 PM workout.
o Dinner (7:00 PM): Light vegetable-only soup to satiate you without heavy carbs.
This promotes better sleep by avoiding large late-night meals that can disrupt
sleep quality.
• Exercise Routine (5 Workouts + 2 Active Rest Days): Engage in 5 days of fun,
sustainable workouts (mix of treadmill cardio and strength circuits with
dumbbells/kettlebells). Each workout is about 45–60 minutes, combining 12–18 sets of
exercises. Focus on compound, functional movements you enjoy (burpees, squats,
lunges, rows, presses, etc.) to maximize calorie burn and muscle engagement. Cardio +
Circuit Training together will accelerate fat loss and improve conditioning (Circuit
Training for Weight Loss | ACE). Workouts are progressive – you’ll gradually increase
intensity (heavier weights, more reps, or reduced rest) as weeks advance to keep
improving.
 • Active Rest & Recovery: 2 rest days per week (with gentle Hatha yoga sessions) to allow
muscle recovery and prevent burnout. Yoga on rest days improves flexibility, circulation,
and mind-body connection (The Science of Rest Day Recovery - Body By Yoga).
Adequate rest is crucial: listen to your body and enjoy these lower-intensity days to
recharge physically and mentally.
• Sleep Routine: Wind down in the evening to be asleep by ~10:30 PM. Aim for around 7–
8 hours of sleep for recovery. A light dinner and evening relaxation (e.g. reading or
gentle stretching) will help you sleep soundly. Quality sleep will boost muscle recovery
and fat loss.

Weekly Schedule: The plan is structured Monday through Sunday. Workouts are scheduled on
5 days (e.g. Monday, Tuesday, Thursday, Friday, Saturday), and Rest/Yoga days on Wednesdays
and Sundays (you can adjust which days to rest based on your personal schedule, but ensure 2
rest days weekly). Each day’s plan includes the morning sādhanā, meal details with simple
recipes, the workout (or yoga) session, and other wellness tips. This routine is designed to be
enjoyable – feel free to play upbeat music during workouts, try new healthy recipes on
weekends, or practice yoga outdoors for a change of scenery. Consistency is key, but also have
fun with it!

Below is the Week 1 schedule as an example. In subsequent weeks, repeat a similar schedule,
gradually increasing the challenge. (For example, every 1–2 weeks you can slightly increase your
dumbbell/kettlebell weights, add a few reps or an extra circuit round, or up the treadmill
incline/speed for more intensity. This progressive overload will ensure you continue to get
stronger and leaner over the 3 months.) Stay positive and enjoy the journey – you’ve got this!

Monday – Workout Day (Cardio + Full-Body Strength)

• 5:00 AM – Spiritual Sādhanā (45 min): Begin with 16 rounds of prāṇāyāma breathing
exercises. Perform slow, deep breaths, focusing on controlling the breath and expanding
your lung capacity. This is followed by 11 min 11 sec of Shiva or Bhairava mantra
chanting (use a calm, focused chant to center your mind) and then 11 min 11 sec of
silent meditation. By 5:45 AM, you’ll have nurtured your mental and spiritual well-being,
which decreases stress and prepares you for an energetic day (Pranayama Benefits for
Physical and Emotional Health). (Tip: Keep a timer for the 11:11 sessions, and try to
increase your concentration a little more each day.)
• 7:00 AM – Breakfast: 2 scrambled eggs sautéed with mushrooms, plus 1–2 slices of
whole-grain avocado toast. The eggs and mushrooms provide protein and B-vitamins,
while the avocado and whole grains give healthy fats and complex carbs for sustained
energy. Enjoy with two espressos as per your routine for a mental boost. (Alternate
option: If you had eggs on Sunday, you could switch to avocado toast topped with
tomato and a sprinkle of feta today for variety.) This hearty breakfast will keep you full
and fueled for the morning.
• 12:00 PM – Lunch (Air-Fryer Tandoori Chicken with Veggies & Rice): Marinate a portion
of chicken (200–250 g, e.g. thigh or breast pieces) in a mixture of yogurt and spices
(garlic, ginger, red chili powder, turmeric, garam masala, lemon juice, and salt) for at
least 20–30 minutes (The BEST Air Fryer Tandoori Chicken - Ministry of Curry). Air-fry
the chicken at ~180 °C (350 °F) for ~15 minutes until cooked through and slightly
charred (The BEST Air Fryer Tandoori Chicken - Ministry of Curry). Meanwhile, steam or
sauté a mix of vegetables (such as bell peppers, broccoli, and carrots) with minimal oil
and simple spices. Also, prepare one cup of boiled rice (you can flavor it with a pinch of
cumin seeds or just keep it plain). Serve the tender tandoori chicken with a side of
veggies and rice. Squeeze fresh lemon on top and garnish with cilantro for extra zest.
This meal is high in protein and micronutrients, yet moderate in carbs for sustained
afternoon energy.

(The BEST Air Fryer Tandoori Chicken - Ministry of Curry) Air-fried tandoori chicken
served with a light cucumber salad. Marinating the chicken in yogurt and warm spices
yields juicy, flavorful meat with fewer calories than deep-frying. Enjoy it with mixed
veggies and a small portion of rice for a balanced, satisfying lunch. The vibrant spices
not only add taste but also can rev up metabolism and immunity.

• 3:45 PM – Pre-Workout Snack: A ripe banana. This provides quick carbohydrates and
potassium to power your upcoming workout and prevent cramps. (If you’re slightly
hungrier, you can add a teaspoon of peanut butter for extra fuel, but since dinner will be
lighter, the banana alone usually suffices.) Start hydrating now if you haven’t been
through the day – sip some water so you’re well-hydrated for exercise.
• 4:00 PM – Workout (Treadmill + Strength Circuit): Focus – Full Body, Emphasis on Legs
& Core. Begin with cardio to warm up: 5 minutes brisk walk progressing to a light jog on
the treadmill. Then proceed to the strength circuits:

1. Treadmill Run Intervals (Cardio Blast): After your warm-up, do 10 minutes of interval
running on the treadmill. For example, alternate 1 minute fast run (at a challenging but
not all-out speed) with 1 minute easy jog or brisk walk. Repeat for 5 rounds (10 minutes
total). This interval training elevates your heart rate and primes you for fat burning
(Circuit Training for Weight Loss | ACE). (If you prefer, you can do this interval run after
the strength circuit as a finisher instead – whichever feels better for you.)

2. Strength Circuit (3 Rounds): Perform the following exercises in sequence. Do each

move with controlled form, aiming for the given reps; rest 1 minute at the end of the
circuit, then repeat for a total of 3 rounds.

o Goblet Squats (with Dumbbell/Kettlebell) – 12 reps. Movement: Hold a

dumbbell or kettlebell at your chest and squat down, keeping your back straight
and knees out. This builds your quads and glutes and engages your core.
o Dumbbell Bent-Over Rows – 10 reps per arm. Movement: Hinge at the hips with
a flat back, pull the dumbbell up toward your hip, squeezing your shoulder blade
 (A Full Week Of Kettlebell Workouts (Using a Single Kettlebell) - Bobby Berk).
This strengthens your upper back and contributes to that V-shape torso.
o Overhead Dumbbell Press – 10 reps. Movement: From shoulder level, press
dumbbells overhead. Focus on using your shoulders (deltoids) to lift. This will
start sculpting those big shoulders you’re aiming for.
o Jumping Jacks – 30 seconds. A quick cardio burst to keep your heart rate up
between strength moves. Land softly and get your arms overhead each jack.
o Plank with Shoulder Taps – 8 taps per side. Movement: In a push-up position,
feet shoulder-width, tap your right hand to left shoulder, then left hand to right
shoulder, while keeping hips steady. This is great for core stability (especially
engaging your transverse abs and pelvic muscles).

After one round of all exercises, rest ~60 seconds, sip water, then repeat until 3 rounds
are done. By the last round, your legs should feel the burn from squats, your arms and
shoulders from presses, and your core from the planks. You’ll have completed 5
exercises × 3 rounds = 15 sets in this circuit.

3. Core Finisher: To further target your abs and obliques, finish with a quick core
superset (2 rounds, minimal rest):

o Russian Twists – 20 reps (10 each side). Sit on the floor, lean back slightly with
abs tight, tap a dumbbell or your hands side-to-side. This will fire up your
obliques (for those V-cut lines).
o Leg Raises – 10 reps. Lie on your back and lift your legs straight up and slowly
down without touching the floor. This targets the lower abs and hip flexors. Keep
your lower back pressed to the floor.

Do 10 twists each side, then 10 leg raises, then repeat once more. Feel that core
working! Over time, you’ll notice your midsection getting stronger and more toned.

Cooldown: Walk for 5 minutes on the treadmill at an easy pace to cool down, or do
gentle stretching for your legs, chest, and shoulders. Take a moment to congratulate
yourself – Day 1 workout complete!

• 7:00 PM – Dinner (Light Vegetable Soup): End the day with a warm, soothing bowl of
mixed vegetable clear soup. For example, a simple recipe: In a pot, sauté a little fresh
ginger and garlic in olive oil. Add chopped vegetables (e.g. carrots, cabbage, green
beans, peas, and corn) and stir for a minute (Vegetable Soup Recipe (Indian Veg Soup) -
Swasthi's Recipes). Pour in water or light broth, season with salt, pepper, and a pinch of
turmeric or cumin for an Indian twist. Simmer until veggies are tender. You can add
fresh herbs (like cilantro or spring onion) and a squeeze of lemon to brighten the flavor.
This soup is light on the stomach yet nourishing, packed with fiber and vitamins
(Vegetable Soup Recipe (Indian Veg Soup) - Swasthi's Recipes). It will refill you without
 any heavy carbs – exactly what we want for a good night’s sleep. Have as much as
needed to feel satisfied.

(Vegetable Soup Recipe (Indian Veg Soup) - Swasthi's Recipes) Clear vegetable soup,
prepared with carrots, cabbage, beans, corn, and peas, and flavored with ginger, garlic,
black pepper, and a dash of chili flakes. This low-calorie, nutrient-rich soup is filling due
to the fiber, while being easy to digest. It’s a perfect dinner to help your body recover
and keep your digestion light at night (Vegetable Soup Recipe (Indian Veg Soup) -
Swasthi's Recipes). (Feel free to vary the veggies – e.g. add spinach or tomatoes – to
keep it interesting. Avoid heavy starches in the soup.)

• 10:00 PM – Wind Down: By now, you should feel pleasantly tired. Limit screen time and
consider a short meditation or reading to relax. Light stretching or a few gentle yoga
poses (like child’s pose or legs-up-the-wall) can help signal your body it’s time to rest.
Aim to be in bed by 10:30 PM. You’ve had an excellent start to the week – your body
and mind are already thanking you!

Tuesday – Workout Day (Cardio + Upper Body & Core Focus)

• 5:00 AM – Sādhanā: Repeat your morning spiritual routine: 16 prāṇāyāmas, 11:11
minutes of mantra chanting (you might choose Bhairava mantra if you did Shiva
yesterday, or vice versa, for variety), and 11:11 minutes of meditation. Consistency is
key – by doing this daily, you improve your focus and reduce stress hormones. Over
time, you may notice feeling more centered and resilient against daily challenges.
(Optional: On days you feel extra tight or sleepy, you can do a few gentle yoga stretches
right after meditation to fully awaken the body.)
• 7:00 AM – Breakfast: Avocado toast day! Take two slices of whole-grain bread, top
them with smashed avocado, a drizzle of olive oil, and a pinch of salt, pepper, and chili
flakes. Add sliced tomato or a boiled egg on top for extra protein if you’d like. Have your
espresso as usual. This breakfast is high in fiber, healthy fats, and some protein –
keeping you full and your brain fueled till lunch.
• 12:00 PM – Lunch (Salmon & Veggies with Jeera Rice): Today, enjoy tandoori-style
salmon. Take a salmon fillet (about 150–200 g), pat it dry, and coat it with a spice rub of
ginger-garlic paste, a bit of oil, red chili powder, turmeric, garam masala, lemon juice,
and salt (Tandoori Salmon | Oven and Air Fryer Recipe - Ministry of Curry). You can let it
marinate ~20 minutes (perhaps do this prep in the morning or the night before and
refrigerate, to infuse more flavor). Cook the salmon on a heated tawa (flat pan) or in the
air-fryer: about 4–5 minutes per side on the pan (or ~8 minutes at 380 °F in air-fryer)
until it’s browned and flakes easily (Tandoori Salmon | Oven and Air Fryer Recipe -
Ministry of Curry). Meanwhile, sauté a mix of vegetables — for example, zucchini and
bell peppers — in a bit of olive oil, cumin seeds, and salt. Also prepare a small portion of
jeera rice (cumin-flavored rice): in your rice cooker or pot, add ½ cup raw rice, water as
needed, and a teaspoon of cumin seeds and let it cook. Serve the juicy spiced salmon
 with the veggies and jeera rice on the side. The Indian spices pair perfectly with
salmon’s bold taste (Tandoori Salmon | Oven and Air Fryer Recipe - Ministry of Curry),
making this dish flavorful but healthy. Salmon provides protein and omega-3 fats for
heart and joint health, the veggies add fiber, and the rice gives you energy for the day.
• 3:45 PM – Pre-Workout Snack: A banana again (or if you prefer, another fruit like an
apple or a few dates). This quick carb will help maintain your blood sugar during the
upcoming workout. You might also have a small cup of green tea or black coffee around
3 PM if you need an extra boost, but avoid any heavy snacks.
• 4:00 PM – Workout (Treadmill + Strength Circuit): Focus – Upper Body Strength & Core,
with Cardio. Change things up by starting with strength first today and cardio after, to
challenge your body in a new way (and keep it fun!):

1. Dynamic Warm-Up (5 min): Do light calisthenics to warm up muscles: e.g. 1 minute

easy jogging in place, 1 minute of arm circles and shoulder swings, 1 minute of
bodyweight squats, 1 minute of hip circles/leg swings, and 1 minute of light stretches.
This prepares your joints for exercise.

2. Strength Circuit (3 Rounds):

o Dumbbell Bench Press (or Floor Press) – 12 reps. Lie on a bench or the floor,
press dumbbells from chest up to straight arms. This targets your chest and
triceps for a defined chest. If using the floor, limit the range so your elbows tap
the ground and press up.
o One-Arm Dumbbell Row + Twist – 10 reps each side. Similar to yesterday’s row
but add a twist: as you row the dumbbell up, twist your torso slightly and look
over your shoulder (engaging obliques), then lower and switch sides. This hits
your upper back and also your core.
o Kettlebell Swings – 15 reps. Using a kettlebell, do classic swings: hinge at the
hips, swing the kettlebell from between your knees up to shoulder level with
arms straight, using hip power. This explosive move strengthens the entire
posterior chain (glutes, hamstrings, back) and raises your heart rate for cardio.
o Shoulder Lateral Raises – 12 reps. With lighter dumbbells at your sides, raise
arms out to the sides to shoulder height, then down. Control the motion. This
isolates the side delts of your shoulders to help widen them.
o Plank to Push-up (AKA Commando Plank) – 8 reps. Start in forearm plank, then
push up to palms one arm at a time into a push-up position, then back down to
forearms. That’s one rep. Keep your core tight and hips steady. This move is
excellent for core stability, chest, and triceps all at once.

Do all exercises, then rest 1 minute and repeat for 3 total rounds. You’ll accumulate
another ~15 sets. During the circuit, focus on quality form, especially as you fatigue. By
the end, your upper body (chest, back, shoulders) will feel worked, and your core will be
tight from stabilizing.
 3. Treadmill Run (15 min steady-state): After the strength circuit, hop on the treadmill
for a sustained 15-minute run at a moderate pace (Circuit Training for Weight Loss |
ACE). Aim for a pace that’s challenging but you can maintain (for example, around 60–
70% of your max effort — you should be breathing faster but able to speak a short
sentence). This steady aerobic run after strength work will help burn fat efficiently while
your glycogen is somewhat depleted from lifting. It’s also a great way to cool down your
mind – maybe listen to your favorite running playlist or a podcast. If running
continuously for 15 minutes is too tough initially, you can do intervals of 2 min jog + 1
min walk. Over the weeks, try to run longer continuously or a bit faster to build
endurance.

Cooldown: Walk for a few minutes to slow your heart rate, then stretch your arms,
chest, and shoulders (e.g. gentle doorway chest stretch, arm across chest for shoulders,
triceps stretch overhead). Don’t forget to stretch your legs a bit too (calves, hamstrings)
since you ran. You’ve hit two solid workout days in a row – awesome job. Remember to
rehydrate and refuel with dinner.

• 7:00 PM – Dinner (Veggie Soup – Spinach & Lentil): Tonight, try a spinach-lentil soup
for variety. Sauté some garlic and onion in a pot with a teaspoon of olive oil. Add a
handful of yellow split lentils (moong dal) or red lentils (masoor dal) and water, and boil
until nearly soft. Toss in a big bunch of spinach leaves, a chopped tomato, and simmer
until everything is tender. Season with salt, cumin, and a pinch of black pepper. Blend
lightly (optional) for a semi-puréed texture, or leave it brothy with chunks. The result is
a vibrant green soup packed with iron, protein, and fiber. It’s still a light dinner – lentils
add protein but are not overly heavy in this quantity. This nourishing soup will help your
muscles recover with its plant protein and will keep you satiated. You should feel
pleasantly full but not weighed down at bedtime.
• 10:00 PM – Relaxation: You might feel a bit more muscle soreness now that you’ve
done two days of exercise. Consider a warm shower or even a warm bath with Epsom
salts to relax your muscles. Do a few gentle spinal twists or use a foam roller if you have
one, to massage tight spots. Nighttime meditation or deep breathing can help quiet the
mind. Aim to sleep by 10:30 PM. Tomorrow is a rest day, so you get to recover – you’ve
earned it!

Wednesday – Rest Day (Active Recovery & Yoga)

• 5:00 AM – Sādhanā: Keep the habit going – do your 16 rounds of prāṇāyāma, followed
by the 11:11 chanting and 11:11 meditation. Even on rest days, this spiritual practice is
your daily anchor. If you find your mind wandering today (perhaps thinking about work
or that you’re glad it’s a rest day!), gently bring it back to the mantra or to your breath.
By now, this morning routine might start feeling more natural and you may notice
improved calm and focus in your day-to-day life.
• 7:00 AM – Breakfast: Scrambled eggs with mushrooms and a side of whole grain toast
(if you did avocado toast yesterday, switch back to eggs today). Maybe add a handful of
spinach to your scrambled eggs for extra nutrients, or some Indian spices like a pinch of
cumin and chili for “masala eggs.” Enjoy your coffee. Use the slightly slower morning
(since no intense workout later) to really savor your breakfast and maybe step outside
for a few minutes of fresh air, if possible.
• 12:00 PM – Lunch (Prawn Stir-Fry & Rice): For today’s lunch, we’ll use prawns for
protein. Prepare a spicy prawn tawa fry: Take about 200 g of cleaned prawns (shrimp).
Toss them in a quick marinade of ginger-garlic paste, a squeeze of lemon, salt, and
spices like red chili powder, turmeric, and a pinch of coriander powder. Let sit ~10
minutes (Prawns Fry Recipe - Swasthi's Recipes) (while you chop veggies). Heat your
tawa pan with a bit of oil, add the prawns. Stir-fry on medium-high heat for just ~2–3
minutes each side until prawns turn orange and opaque (they cook fast!). Add sliced
onions, bell peppers, and a few curry leaves or a pinch of garam masala toward the end
for aroma. This will give you juicy, flavorful prawns with a bit of char – delicious and
high in protein. Serve with a small portion of rice (about 1 cup cooked) and the sautéed
veggies. If you like, squeeze more lemon on top. This meal is quick and fresh: the prawns
have lean protein for muscle repair, and the mixed veggies and rice round it out. Plus,
cooking them on a hot griddle (tawa) with minimal oil keeps it healthy yet very tasty.
• 4:00 PM – Hatha Yoga Session (30–45 min): Instead of an intense workout, use this
time for a gentle Hatha yoga practice to stretch and rejuvenate your body. You can do
this in the evening around 4–5 PM (or whenever convenient – even later at night if it
suits you). Find a calm space, play soft music if you like. Focus on poses that release
tension from the past two days of exercise:
o Cat-Cow Pose (on hands and knees, arch and round your back) – do 10 slow
cycles to loosen the spine.
o Downward Dog – hold for 5–6 breaths to stretch hamstrings and calves.
o Low Lunge (Anjaneyasana) – from Downward Dog, step one foot forward, drop
the opposite knee, and reach arms up. Hold each side ~30 seconds to open hips
(great after those squats and lunges).
o Cobra Pose – lie on your stomach and gently press up to stretch your abs and
chest, counteracting all the sitting we do. Do 5 breaths.
o Seated Forward Bend – sit with legs extended and reach for your toes (or shins).
Hold 30 seconds to stretch the back of your legs and lower back.
o Supine Figure-4 Stretch – lie on your back, cross one ankle over the opposite
knee and gently pull the uncrossed leg toward you. This stretches the glutes and
piriformis; hold 30 sec each side.
o Supine Twists – lying on your back, drop knees to one side, arms out, look
opposite way. Hold 30 sec each side to release the spine.
o Savasana (Corpse Pose) – end by lying flat on your back, eyes closed, arms at
sides, for 5+ minutes of relaxation and deep breathing.

Take slow, deep breaths throughout your yoga practice. Hatha yoga on rest days will
increase your flexibility, improve circulation, and help you connect with your body and
 mind (The Science of Rest Day Recovery - Body By Yoga). It’s an excellent active
recovery strategy: you’ll reduce muscle soreness and come back stronger tomorrow.
(Optional: You could also attend a gentle yoga class or follow a yoga video if you prefer
guidance – but your self-practice as above is perfectly good.)

• 7:00 PM – Dinner (Soup – Carrot Ginger Soup): Enjoy another light, flavorful soup. Try a
carrot-ginger soup tonight. Chop 3–4 carrots, an inch of ginger, and one small potato
(for creaminess – don’t worry, one small potato isn’t too heavy on carbs). Sauté the
ginger in a pot with a tad of butter or oil, add carrots and potato, then cover with water
or broth. Boil until soft. Blend the soup until smooth. Stir in a little milk or coconut milk
for extra creaminess if desired, and season with salt and pepper. This soup has a bright,
soothing flavor; ginger aids digestion and carrot is rich in vitamin A. It’s light but
satisfying. If you feel you need a bit more on a rest day (since you did not have an
afternoon snack or shake), you can have a piece of whole-grain bread with the soup or a
side of yogurt. But avoid anything too heavy. This warm soup should calm and fill your
belly nicely.
• 10:00 PM – Unwind: You’ve had a restful day. Perhaps spend time on a hobby or with
family in the evening. By 10 PM, start dimming lights. Since you did yoga, your body
might feel especially relaxed. Reflect on the week so far – maybe journal a few lines of
how you’re feeling physically and mentally. Aim for another good night’s sleep.
Tomorrow, you’ll hit the workouts again feeling recharged.

Thursday – Workout Day (Cardio + Lower Body & Core Focus)

• 5:00 AM – Sādhanā: Back to an active day, so ground yourself with your morning
breathing, chanting, and meditation. By now, this 45-minute routine might feel like an
essential part of your day. Inhale gratitude, exhale stress. You’re building not just
physical strength but also mental resilience and spiritual well-being each day through
this practice.
• 7:00 AM – Breakfast: Let’s do eggs today. Perhaps make an omelette with diced
tomatoes, onions, and peppers (a bit of Indian “masala omelette” style) or just simple
scrambled eggs – whichever you prefer, to keep it enjoyable. If you want, add a spoon of
homemade salsa or a sprinkle of cheese for flavor. Have it with a slice of toast. And of
course, your espresso. A protein-rich start will help muscle recovery from Tuesday’s
workout and fuel you for today’s.
• 12:00 PM – Lunch (Chicken Stir-fry & Brown Rice): Today’s lunch is a quicker recipe
since it’s mid-week. Prepare a chicken and vegetable stir-fry. Cut 200 g of chicken
breast into small pieces. Marinate quickly with a bit of soy sauce, ginger-garlic paste,
and black pepper (this is a slight variation from Indian spices – a little Asian flair to keep
meals interesting). Stir-fry the chicken in a hot pan with minimal oil until it’s browned
and cooked. Add a bunch of mixed veggies (like broccoli florets, carrot slices, and snap
peas) and stir-fry with the chicken, adding salt and maybe a dash of chili flakes.
Everything should cook in ~10 minutes. Serve with a half-cup of brown rice (which you
 can cook the night before or in the morning and reheat – since you like fresh cooking,
you can also cook it now, it just takes ~20 min). The brown rice provides fiber and
steadier carbs than white rice. This meal is simple, flavorful (garlic-ginger makes it
yummy), and nutritious. The chicken and veggies give lean protein and vitamins, while
brown rice ensures you have energy for your evening run and circuits.
• 3:45 PM – Pre-Workout: Snack on your trusty banana (if you’re a bit bored of banana,
you could swap for an orange or a few slices of papaya today for a change – but bananas
are a convenient pre-workout classic loaded with carbs and potassium). Begin getting
mentally ready for your workout – maybe do some light mobility drills or just walk a bit
to loosen up.
• 4:00 PM – Workout (Treadmill + Strength Circuit): Focus – Lower Body Power & Core,
with Cardio.

1. Treadmill Hill Walk/Run (10 min): Start with a 5-minute brisk walk to warm up, then
increase the incline on the treadmill and do 5 more minutes of fast walking or jogging on
an incline. This simulates hill training – great for building leg strength and endurance. If
your treadmill has incline settings, try 5%–8% incline at a pace that makes you breathe
deeper. Incline walking is low-impact but really works the glutes and calves. (No incline?
Just do a faster run interval.)

2. Plyometric/Strength Circuit (2 Circuits × 2 rounds each): Today, let’s introduce some

plyometrics (jump exercises) for explosive power and calorie burn, mixed with strength.
We’ll do two mini-circuits:

o Circuit A – Leg Power (do 2 rounds):

• Jump Squats – 10 reps. Do a bodyweight squat and explode up into a jump,
land softly into the next squat. This fires up your quads and glutes and gets your
heart rate high.
• Reverse Lunges with Dumbbells – 8 reps each leg. Holding dumbbells, step
back into a lunge, then up. This strengthens thighs and glutes, and challenges
balance (core stability).
• Kettlebell Swing – 15 reps. (Yes, again!) This time really focus on thrusting with
your hips and squeezing glutes at the top. It will complement the jump squats by
working your posterior chain.
Rest 30–45 sec, then repeat the 3 exercises once more (total 2 rounds for Circuit
A).
o Circuit B – Core & Cardio (do 2 rounds):
• Burpees – 8 reps. From standing, squat down, kick feet to plank, do a push-up,
jump feet back in, and jump up. Burpees are hard but they torch calories and
work your whole body (core, chest, legs). Modify by skipping the push-up or
jump if needed.
• Flutter Kicks – 20 reps (counting each kick). Lie on your back, hands under your
butt, lift legs and kick them in a scissor motion. Keep core engaged. This targets
lower abs.
 • Side Plank Rotations – 5 each side. In a side plank position (forearm on
ground), rotate your torso to thread your free arm under your body, then open
back up. This strengthens your obliques intensely.
Rest 30 sec, then repeat the 3 exercises for a second round.

These two circuits will collectively give you about (3 exercises × 2 rounds) × 2 circuits =
12 sets plus all the jumps which count as cardio too. By splitting into two circuits, you
get a tiny rest when switching, but it keeps things fresh. You’ll build pelvic and leg
strength (from squats, lunges, swings) and core strength (from planks, flutter kicks)
while also incinerating fat with burpees and jumps. It’s a challenging workout, so pace
yourself and maintain form over speed.

3. Treadmill Cool-down Jog (5–10 min): After the circuits, do an easy jog or brisk walk
on the treadmill for 5-10 minutes to cool down and flush out your legs. Reflect on the
workout – it was intense! Over time, you’ll notice these plyometric moves getting easier
as your legs and heart become stronger.

Cooldown/Stretches: Focus on legs today: stretch your quads (pull foot to butt),
hamstrings (touch toes), calves (lean against wall), and do a figure-4 stretch for glutes.
Also stretch the abs and back a bit (cobra pose, etc.). Take deep breaths. You’ve earned
some rest.

• 7:00 PM – Dinner (Broccoli Soup with Herbs): To keep dinner interesting, try a broccoli-
cauliflower soup tonight. Boil or steam a head of broccoli and 1 cup of cauliflower
florets with some garlic until tender. Blend it with the cooking water (or use a hand
blender in the pot) until smooth. Season with salt, pepper, and mix in a teaspoon of
olive oil or a small pat of butter for richness. Add dried herbs like thyme or oregano to
give a delicious aroma. This soup is creamy (without cream) and green – full of vitamins,
minerals, and fiber. If you want extra protein, stir in a scoop of unflavored pea protein
or have a few spoonfuls of Greek yogurt on the side. But you likely won’t need it after
your protein-packed lunch. This light soup will replenish some electrolytes and help you
rehydrate. It’s normal to feel quite hungry after a plyometric day, so ensure you drink
water and you can have a slightly larger bowl of soup if needed (it’s very low-calorie).
• 10:00 PM – Bedtime Routine: You might feel the legs heavy after today – that means
it’s working! If you have any muscle soreness, do a gentle massage on your thighs or use
a warm compress. Tonight, you could practice a calming breathing exercise in bed: try 4-
7-8 breathing (inhale 4 sec, hold 7 sec, exhale 8 sec) to ease into sleep. Ensure you get
to bed by 10:30 for recovery. Tomorrow’s another workout, but you’re on a roll!

Friday – Workout Day (Cardio + Upper Body & Core)

• 5:00 AM – Sādhanā: Greet Friday with your now-familiar morning ritual of breath and
meditation. At this point in the week, you might notice that you’re more adept at
settling into meditation quickly. The cumulative effect of daily prāṇāyāma and chanting
 is improved mental clarity and lowered stress levels – which is excellent as you head
into the last workday of the week. Keep it up!
• 7:00 AM – Breakfast: Avocado toast with an egg today. For example, have one slice of
whole grain toast topped with mashed avocado and a sunny-side-up egg. Sprinkle some
salt, pepper, and chili flakes. This combo gives you protein, healthy fat, and carbs in one
go. Plus it feels a bit indulgent (runny yolk on toast – yum!) while still being balanced.
Drink your espresso and seize the day.
• 12:00 PM – Lunch (Chicken Tikka “Bowl”): Let’s do chicken again but with a twist: a
deconstructed chicken tikka bowl. Marinate diced chicken breast (200 g) in yogurt,
ginger-garlic paste, turmeric, chili, garam masala, and salt in the morning (even 15
minutes of marinating helps, longer is fine in the fridge). Just before lunch, cook it
quickly on a pan or air-fryer until charred and cooked through (similar to tandoori, the
yogurt will tenderize it). Meanwhile, prepare a small portion of quinoa or brown rice (if
you want a change from rice) – quinoa cooks in ~15 minutes. Toss together a quick salad
of cucumber, tomato, and onion with lemon and salt. Now assemble your bowl: base of
quinoa/brown rice, add the grilled chicken tikka pieces, and top with the fresh salad.
You can add a spoon of yogurt or mint chutney as a dressing. This bowl is high in
protein, has complex carbs, and plenty of veggies. The mix of temperatures and textures
(warm spiced chicken and cool salad) makes it enjoyable. It’s also fairly light which will
help you avoid afternoon slumps.
• 3:45 PM – Pre-Workout Snack: Banana time – by now this might feel routine, but as the
saying goes, “if it ain’t broke, don’t fix it.” Bananas consistently give you that quick
energy. If you’re craving a different taste, maybe add a few almonds or walnuts with it
today for some crunch and extra calories (since tomorrow is rest, a slightly higher
calorie snack is fine).
• 4:00 PM – Workout (Treadmill + Strength Circuit): Focus – Upper Body & Core
(Chest/Shoulders) + Cardio. It’s the last workout of the workweek, so let’s make it count
but also keep it enjoyable:

1. Jump Rope or Jog Warm-up (5 min): If you have a jump rope, do 1 minute on, 30 sec
off, for a few rounds. Or simply do a light 5-min jog. Just get the blood flowing and
shoulders loosened.

2. Strength Circuit (3 Rounds):

o Push-Ups – 12 reps. Good old push-ups will target your chest, shoulders, and
triceps. Do full body push-ups or knee push-ups as needed, but challenge
yourself to perfect form (body straight as a plank). If 12 is easy, slow down the
tempo to make it harder or elevate feet for more challenge.
o Overhead Squat to Press (Thruster) – 10 reps. Hold a pair of dumbbells at your
shoulders, squat down, then explode up and press overhead. This compound
move hits legs, core, and shoulders in one fluid motion. It’ll get your heart rate
up too, combining strength and cardio.
 o Renegade Rows – 8 reps each side. Get into a plank position with hands on
dumbbells. Row one dumbbell up by driving elbow to ceiling (while balancing on
the other arm and feet), alternate sides. This is a tough move working your back,
arms, and a ton of core (to stabilize). If it’s too hard, do one-arm dumbbell rows
kneeling with one hand on a bench as a substitute.
o Mountain Climbers – 20 reps (counting each leg). From plank, drive your knees
to chest alternately as if “running” horizontally. Go fast but keep your core tight.
This adds a cardio burst and hits your abs.
o Plank – 30 seconds. After the mountain climbers, hold a basic plank to really feel
those abs engage. Keep your body in a straight line and breathe.

Rest ~60 seconds, then repeat the circuit. Do 3 total rounds. You’ll rack up about 15 sets
again. By end of this circuit, your chest and shoulders should feel pumped (push-ups +
thrusters + plank hold is great for shoulder stability), and your core will feel the burn
from all those planks and mountain climbers. This circuit also keeps your heart rate high
for fat burning.

3. Treadmill Interval Finale (10 min): End the workout with a fun treadmill interval
challenge. For 10 minutes, alternate 1 minute at a fast pace (near sprint, around 80–
90% effort) with 1 minute at a slow walk to recover. That’s 5 rounds. Imagine you’re
finishing the week strong – each sprint minute, push yourself, knowing a rest minute is
coming. These high-intensity intervals will torch any remaining calories and boost your
cardiovascular fitness. They are tough but short – you can do anything for one minute at
a time! (Circuit Training for Weight Loss | ACE)

Cooldown: Walk it off for a couple of minutes. Do gentle stretches for your chest
(interlace hands behind your back, open the chest) and shoulders, and stretch your
calves and quads from the sprints. Give yourself a mental high-five for finishing the
weekday workouts. You’ve likely completed around 4–5 hours of exercise this week so
far – fantastic consistency!

• 7:00 PM – Dinner (Light Soup – Tomato Basil): You might be ready for an easy evening.
A quick tomato basil soup can be just the comfort. In a pot, cook down 3–4 tomatoes
(chopped) with some water or broth, a clove of garlic, and a handful of fresh basil (or
use dried Italian seasoning if no fresh basil). Once tomatoes are soft, blend the soup
until smooth. You can strain it if you want it silky. Add salt, pepper, and a tiny drizzle of
olive oil. If you need more volume, add a chopped carrot or red bell pepper while
cooking for a richer flavor. This soup is high in antioxidants (vitamin C, lycopene) and
very light. Since it’s Friday, if you feel like treating yourself, you could add a small piece
of multigrain bread to dip in the soup. But avoid anything heavy; you don’t want to
disrupt the good sleep routine. Enjoy the warm, herb-infused soup and feel your body
relax.
• 10:00 PM – Easy Evening: It’s the end of the workweek. You’ve balanced work,
workouts, and personal practices impressively. Perhaps watch a light-hearted show or
 chat with a friend – something to unwind. But do turn off electronics after that and give
yourself at least 30 minutes of no-screen time before bed. Maybe do a short gratitude
reflection: list 3 things you’re grateful for this week (your strong body can be one!). Aim
for bed by 10:30. Tomorrow is Saturday and you have one more workout, but you can
also likely sleep a tad in if needed since it’s weekend.

Saturday – Workout Day (Fun Conditioning Circuit & Yoga)

• 7:00 AM – (Sleep in a bit!) Morning Sādhanā: You’ve earned a slightly later wake-up if
your schedule allows. Even if you wake past 5, still do your sādhanā routine whenever
you start the day. Perhaps today you do it around 7:00 AM to catch up on sleep.
Perform your 16 prāṇāyāma breaths, chant your mantra for 11:11, and meditate for
11:11. It might feel nice to do this after sunrise for a change, with natural light. Enjoy
the calm of Saturday morning. This routine is flexible – the key is daily practice, not the
exact time.
• 8:00 AM – Breakfast: Treat yourself to a slightly different breakfast if you like – for
example, an Indian-style oats: cook rolled oats with milk or water, add a pinch of
cinnamon and honey, and top with a few nuts and banana slices. Or stick to eggs if you
prefer savory. Since you have a workout later, ensure you get some protein (if having
oats, maybe have a boiled egg or a scoop of Greek yogurt on the side). And of course,
have your coffee. Fuel up for a great weekend workout.
• 12:00 PM – Lunch (Salmon Salad): Keep lunch lighter and fresh today since we’ll work
out a bit later in the afternoon as usual. A salmon salad would be perfect. If you have
any leftover cooked salmon, use that; if not, quickly pan-sear a small salmon fillet with
minimal seasoning. Place it on a big bed of greens (lettuce/spinach), add cherry
tomatoes, cucumber, some boiled chickpeas (for extra fiber and protein), and a light
dressing (olive oil, lemon, salt, pepper). You can also throw in some diced avocado or
olives for healthy fat. This salad is nutritious yet not overly heavy, so by 4 PM you’ll be
ready to exercise without feeling sluggish. Plus, it’s good to get extra greens on the
weekend. If you’re hungrier, add a slice of toast or a small roti on the side.
• 4:00 PM – Workout (Outdoor Cardio Option + Circuit): Focus – Full-Body Fun Circuit &
Core. It’s Saturday – to keep things fun, consider doing part of your workout outdoors if
weather permits. For instance, you could do the cardio portion as an outdoor run
instead of treadmill, or do the circuit on a nearby playground or open space for a change
of scenery. If not, condo gym is fine too.

1. Cardio Choice – 20 min: Pick a cardio you enjoy today for about 20 minutes. Options:
a light jog outside, a bike ride, a brisk walk exploring a new route, or even dancing to
music at home for 20 minutes! If you prefer treadmill, you can do a mix of jogging and
fast walking. The idea is to get moving and enjoy it. After a week of structured runs,
maybe you want a break from the treadmill monotony – so feel free to make it a fun
cardio. (Just ensure it’s continuous enough to get you warm and slightly sweaty.)
 2. Kettlebell/Dumbbell Conditioning Circuit (AMRAP 15 min): Now for strength, let’s do
an AMRAP (As Many Rounds As Possible) circuit for 15 minutes. Set a timer for 15
minutes and rotate through these exercises at a steady, challenging pace, resting only as
needed. See how many rounds you can do (safely) in that time – it’s a good way to
gamify your workout. Exercises:

o Kettlebell Goblet Squat – 10 reps (hold the KB at your chest, squat low).
o Push-Up to Side-Plank Rotation – 5 each side (do a push-up, then rotate to a
side plank, reaching top arm up; that’s one, then alternate sides on next rep).
This combines chest and core nicely.
o Kettlebell One-Arm Swing – 8 each arm (swing KB with one arm, swap arm). If
not comfortable one-arm, do regular two-arm swings 15 reps.
o Walking Lunges with Dumbbells – 10 steps each leg (20 total). Step forward into
lunges, carrying dumbbells. If space is limited, do stationary alternating lunges.
Great for legs and balance.
o Russian Twist – 16 taps (8 each side). Get those obliques again.

Keep cycling through: squat, push-up + side plank, swing, lunges, twist... and back to
squat. Maintain good form. This circuit is full-body: you’ll feel legs burning on
squats/lunges, chest and arms on push-ups, core on planks and twists, and overall
conditioning with the swings. Because it’s continuous for 15 minutes, it elevates your
heart rate similar to cardio. Aim for maybe 3-4 rounds in 15 minutes (take breaks as
needed). Jot down how many rounds you complete – next week you can try to beat that
number, adding a fun progression metric.

3. Core Bonus – Plank Hold Challenge: After the AMRAP, finish with a single long plank
hold. See if you can hold a forearm plank for 60 seconds (or more). Play a motivating
song segment and challenge yourself. This will cap off the workout by fully exhausting
the core. Each week, try to add 5-10 seconds to your plank hold time as a mini-goal.

Cooldown: Walk leisurely and shake out your arms and legs. Since it’s the weekend,
maybe do some extra stretching or even a short yoga flow now – or you can combine it
with your evening yoga (see below). Congratulate yourself – you just finished all 5
workouts of the week! By now, you’ve likely improved in stamina and strength from
Monday.

• 5:00 PM – (Post-workout Yoga): Because it’s the weekend, you have flexibility. You
could directly integrate a short yoga cool-down after the workout (5–10 minutes of
stretching and deep breathing) or plan a separate session later in the evening. Even 15
minutes of yoga now—like some sun salutations or the stretches listed for
Wednesday—will help relax your muscles and mind.
• 7:00 PM – Dinner (Hearty Vegetable Stew): For Saturday dinner, you can have a slightly
heartier soup or stew since tomorrow is rest (and Sunday mornings often start slower).
Consider a mixed vegetable stew with Indian flavors: In a pot, add diced eggplant,
 zucchini, tomatoes, onions, and bell peppers (really any veggies you have on hand). Add
water, a bit of tomato puree, and season with spices like cumin, coriander, turmeric,
and a dash of garam masala. Throw in a handful of split yellow moong dal or masoor dal
(lentils) for protein and thickness. Let it all simmer until the lentils are soft and the stew
thickens. It will be like a rustic sambar or dal with lots of chunky veggies. Garnish with
cilantro. This stew is still mostly vegetables and light lentils, but it’s a bit more
substantial than the clear soups – appropriate after a full week of work and exercise. It
will replenish your glycogen a bit and feed your muscles nutrients. Keep portion
moderate, and avoid adding bread or rice to it at night. Just have a satisfying bowl (or
two if you’re very hungry).
• 10:30 PM – Bedtime: You might stay up a little later since it’s Saturday, but try not to
drift too far off your schedule. The goal is to keep your body clock steady. Maybe enjoy
a calming herbal tea (caffeine-free) in the evening. Reflect on the week’s
accomplishments: you balanced spiritual practice, five workouts, healthy eating, and
even yoga – that’s incredible! Feel proud and look forward to a relaxing Sunday to
refresh you for the next week.

Sunday – Rest Day (Recovery & Reflection)

• 7:00 AM – Morning Sādhanā: It’s Sunday, a day of rest and reflection. Perform your
morning breathing exercises and meditation as usual. Today, you might choose a more
devotional mood in your chanting since it’s a weekend – take your time and really feel
the vibrations of the mantra. If you have extra time, you could extend meditation by a
few minutes or do a gentle yoga flow after, but only if you feel like it. The idea is to
enjoy the spiritual practice without rush.
• 8:00 AM – Breakfast: Perhaps have something light and different, like a fruit and yogurt
bowl. Mix Greek yogurt with a drizzle of honey, top with bananas, berries, and a spoon
of mixed seeds (flax, chia) or nuts. This provides protein, probiotics, and carbs, but is
lighter than your weekday eggs/toast – giving your digestive system a small break. Of
course, if you miss your eggs or toast, you can have them – the routine is yours to
tweak. And enjoy your coffee leisurely, maybe with the newspaper or some calming
music, since it’s a free morning.
• 12:00 PM – Lunch (Light & Vegetarian): On Sunday, you can opt for a vegetarian lunch
to vary your protein sources and give a break from meat. How about a chickpea and
vegetable stir-fry or curry? Sauté onions, ginger, and garlic, add a can or cup of cooked
chickpeas, along with veggies like spinach, tomatoes, and mushrooms. Spice it with
cumin, coriander, turmeric, and a little chili. Simmer so flavors combine. This is
essentially a quick chana masala loaded with extra veggies. Serve it with a small portion
of basmati rice or a whole-wheat chapati. Chickpeas provide protein and fiber, which
help with satiety and muscle recovery (they also have important nutrients like
magnesium and iron). By eating vegetarian today, you also increase your fiber and
phytonutrient intake for the week. This meal should be hearty but not heavy.
 • 4:00 PM – Hatha Yoga (45–60 min): Spend part of your Sunday afternoon or early
evening with a longer, soothing yoga session. Today’s yoga can be slightly longer since
you have time: focus on deep stretches and breathing. You might incorporate some
Hatha yoga staples: start with a few rounds of Sun Salutations (Surya Namaskar)
performed slowly to warm up. Then do a sequence of standing poses like Trikonasana
(Triangle Pose) and Warrior II to gently engage muscles and improve balance. Follow
with seated stretches: Head-to-Knee forward bend (Janu Sirsasana), Butterfly Pose
(Baddha Konasana) for hip opening, and maybe Pigeon Pose for a deep glute stretch
(great for hips/pelvis). End with Legs Up the Wall pose for a couple of minutes to drain
tension from the legs, and a nice Savasana with guided relaxation for 5 minutes. This
longer yoga practice will melt away any remaining stiffness from the week and mentally
prepare you for the upcoming week. It’s an active recovery that heals you. Yoga on rest
days helps improve flexibility and brings a sense of inner peace, keeping you motivated
and preventing burnout
• 7:00 PM – Dinner (Soup – Cabbage Detox Soup): Finish the week with a gentle cabbage
and mixed veg detox soup. In a pot, put chopped cabbage, celery, a tomato, some
carrots, and any other veggies you like (e.g., green beans, a bit of beetroot for
sweetness). Add plenty of water, throw in spices like black pepper, a bay leaf, and a little
grated ginger. Boil until all veggies are soft; it will be like a nourishing broth. You can add
a dash of apple cider vinegar or lemon at the end to brighten it. This soup is very low-
calorie but high in vitamins. Cabbage in particular is great for digestion and is known in
cleansing diets. This light supper gives your digestive system rest and ensures you go to
bed feeling light. It’s a nice reset for the new week. If you feel you need a bit more
substance, you can stir in some tofu or egg whites into the soup for protein, but try to
keep it mostly veggies tonight.
• 9:00 PM – Reflection and Sleep: Take some time to reflect on the past week. Perhaps
journal how you felt about the balance of sādhanā, exercise, and diet. Do you feel more
energetic? Sleeping better? Core getting stronger? Write down any positive changes
(and even challenges faced). This reflection can be motivating as you continue. Prepare
for tomorrow (maybe plan which lunch recipe or workout moves you’ll do – though the
template is set, small variations keep it fresh). As it’s Sunday night, ensure you wind
down early; maybe do a short 5-minute meditation session (even though you did yoga
earlier – a quick bedtime meditation can be as simple as observing your breath). Snuggle
into bed by 10:00 or 10:30 PM. You want to start Monday well-rested.

Congratulations! You’ve completed a full week of a holistic routine that nurtures your
spirit, body, and mind. By consistently following this plan each week, adjusting intensity and
variety as suggested, you are on track to meet your fitness goals in 3 months – and more
importantly, to sustain a healthy lifestyle beyond that. Remember, the keys are consistency and
progression: every week, you’ll get a bit stronger and can push just a little more, whether it’s a
few extra reps, a slightly faster run, or a deeper meditation. Trust the process and enjoy it.

Over 12 weeks, these small improvements add up to significant gains: expect a stronger core,
improved pelvic stability, more defined shoulders and chest, reduced belly fat, and better
cardiovascular endurance. Your sādhanā will keep you mentally resilient and focused, your diet
will fuel you without depriving joy (so many tasty recipes!), and your yoga and rest will keep
you supple and prevent injury. By the end of 3 months, you’ll not only see a difference in the
mirror and on the scale, but you’ll also feel happier, more centered, and empowered by the
sustainable habits you’ve built.

Stay motivated – you have a great plan that is fun, flexible, and effective. On days it feels tough
to wake up or work out, remember your “why” – a healthier, stronger you – and recall how far
you’ve come. You’re doing this for yourself and you are capable. Here’s to your success on this