Morning
05:50Wakephone down + bathroom + change10m
06:00Exercisewalk or cardio1h 15m
07:15Showerbrush teeth + skincare30m
07:45Get readyaffirmations + morning supplements25m
08:10Leavedrive to work20m
Work Day
12:30Lunch40 min walk + 20 min eat1h 0m
Evening
17:00Exercisewalk or cardio1h 30m
18:30Showerskincare30m
19:00Dinnereat + evening supplements30m
19:30Free / Adminerrands + free time + prep for tomorrow1h 30m
21:00Pre-sleep Routineoptional yin + affirmations + brush teeth + off devices50m
21:50Sleep—
How To Eat
protein + fibre first, every meal
eat until comfortably full, no further
high satiety, low glucose load
minimise snacking
The Plate
meat: as much as you want, lightly crumbed max
oil: generous
kimchi, pickles, ferments: ad lib
salad / veg: ad lib
rice / carbs: present, not the centre
Supplements
AM
Swisse Ultiboost Vitamin D1 capsule
Theralogix Ovasitol1 scoop
PM (with dinner)
Metformin1000mg
Nutra-Life Magnesium Hi-Zorb1 capsule
Melrose Fish Oil Health & Heart5mL
Theralogix Ovasitol1 scoop
Skincare
DAILY
Goat Soap / LRP Lipikarfull body wash (either)
Cetaphil Lotionfull body
Eucerin Smoothingkp + pigmentation
LRP Anthelios SPF50+exposed areas
Neat Feat Heel Balmheels
EVERY OTHER DAY
Frank Body Washchest + back + thighs
Lanaté Creamkp + pigmentation
AS NEEDED
Sapodermunderarms + intimate
TO Glycolic Acid 7%underarms + intimate + pigmentation
Neat 3B Action Creamchafe / sweat rash
Sudocremsweat rash, chafing
Bepanthenpost-laser, reactions
Dermaideczema / irritation flares
ease off all acids before & after laser / electrolysis
Weekly
MONRest
TUECardio / YouTube
WEDCardio / YouTube
THUCardio / YouTube
FRIRest
SATCardio / YouTube
SUNCardio / YouTube
Cardio / YouTube
Saved Workouts tap to open
3 mile fast walk · belly fatopen ▸3 mile walk + abs · morningopen ▸30 min no-jumping HIIT · standingopen ▸30 min low impact full body · no jumpingopen ▸30 min booty + abs · dumbbellsopen ▸Shoulder Rehab
Shoulder Protocol
Ball release (traps + rhomboids)1–2 min/side
Thoracic rotations2×8
Serratus wall slides (lift-off)3×8
External rotations3×10
Band pull-aparts3×15
Lower trap Y raises3×10
Wall push-up plus2×10–12