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Five short pages, in this order, one a week. Each takes about three minutes to watch and gives you one thing to try. That's the whole first five weeks.

The first five weeks

One at a time. Doing all five on Monday is how people end up doing none by Friday.

Open this week's page

Watch it, pick the one thing at the bottom, do it for seven days. Then come back for the next.

1

Your hand is the measuring cup

How much to put on the plate, with no scale and no app.

This week: build one meal a day with your hand.

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2

Stop at satisfied, not stuffed

Why eating slowly works, and what 80% full feels like.

This week: put the fork down between bites at one meal a day.

OPEN
3

Protein, sorted

What it does, how much, and which ones to eat more of.

This week: a palm of protein at breakfast.

OPEN
4

How hard is hard enough

Count what's left, not what's done. Two reps in the tank.

This week: after every set, say how many more you had.

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5

The wind-down

Sleep starts an hour before bed. It holds the other four up.

This week: pick one thing from the wind-down list and do it nightly.

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How to use these

Three rules. They're short.

One thing a weekEach page ends with "This week: pick one." Pick one. Not three.
Ian: "One thing done beats five things planned."
Keep last week's goingWeek two adds to week one, it doesn't replace it. By week five you're doing five small things without thinking about most of them.
A bad week isn't a restartMiss a few days, pick it up where you left off. Nobody goes back to week one.
Ian: "You don't re-take grade three because you were sick on a Tuesday."

After the first five, the whole library is open: carbs, fats, drinks, stress, soreness, warm-ups, rest days and more.

RefleXion Studio