Free · Train, fuel, recover

Seven days to feel strong again.

The 7-Day Reset. No gym, about 20 minutes a day. One week of the three pillars of fitness as a printable checklist. Bands three days, walking the rest, protein at every meal, bed by 10, a cold finish on the shower, and ten minutes of Scripture before the phone comes on.

Nothing to buy. This is not a quick fix, it is a foundation. Do all seven days and notice what feels different on Day 7.

Two pages. Print it, put it on the fridge.

The seven days

One line a day. That’s the whole plan.

Day 1Bands, upper bodyJeremiah 29:11

Day 2Walk 10,000 stepsPsalm 143:8

Day 3Bands, lower bodyProverbs 3:5–6

Day 4Walk, no alcohol tonightIsaiah 40:31

Day 5Bands, full bodyPhilippians 4:13

Day 6Long walk, cook one real mealColossians 3:23

Day 7Rest, stretch, churchJeremiah 29:14

What’s inside.

Train

Three band sessions, four walks

Upper, lower, full body. 10,000 steps every day. Nothing you need a gym for.

Fuel

Seven simple food rules

Protein every meal, water all day, no added sugar or alcohol for the week.

Recover

Sleep, cold, Scripture

Bed by 10, up by 6, a cold finish, and a verse for every day.

Then what

Seven days is the start. Twelve weeks is the change.

The Reset is week one of The Champion’s Protocol, minus the coaching. If you finish it and want the rest, book a free clarity call and we’ll talk about where you are.

Request a free clarity call