Morning
05:50Wakephone down + bathroom + change10m
06:00Exercisewalk + weights1h 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
17:30Decompressaffirmations & wind down30m
18:00Dinner + Freeeat + evening supplements + errands / free time2h 0m
20:00Adminlife admin + prepare for tomorrow15m
20:15Yin Yoga45m
21:00Pre-sleep Routineaffirmations + brush teeth + skincare + 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
MONLower · Glutes + Hams+ rehab
TUEUpper Body
WEDCore + Stabilisers+ rehab
THUWalk + Rest
FRILower · Glutes + Quads+ rehab
SATMobility + End-Range+ rehab
SUNWalk + Rest
MONLower · Glutes + Hams
Romanian deadlifts3×8
Weighted hip thrusts3×8
Lateral step-ups3×8
Suitcase deadlifts3×8
Single-leg calf raises3×12
TUEUpper Body
Chest press3×8
Single-arm OH press3×8
Dumbbell rows3×8
Rear delt flys3×12
Tricep OH extensions3×8
WEDCore + Stabilisers
Dead bugs3×10
Pallof press3×8
Copenhagen plank3×20s
Side plank hip lifts3×12
Flutter kicks3×12
Bird dogs3×12
FRILower · Glutes + Quads
Bulgarian split squats3×8
Goblet squats3×8
Reverse lunges3×8
Forward step-ups3×10
Floor back extensions2×12
SATMobility + End-Range
Jefferson curls3×8
ATG split squats3×8
Cossack squats3×8
Single-leg RDL3×8
Straddle good-mornings3×10
Pigeon + couch stretch1 min
Shared Core every session
Cat-cow2×10
Deep squat to stand×8
90/90 hip rotations1 min/side
+ Lower Mon · Fri
Glute bridges2×15
Banded crab walk2×15
Kneeling hip hinge2×10
Couch stretch90s/side
Deep squat hold1 min
+ Upper Tue
Shoulder bar rotations2×10
Wrist stretches1 min
Banded pull-aparts2×15
Segmental thoracic ext.2×8
+ Core Wed
Child's pose with reach1 min
Dead bug (slow)1×8/side
+ Mobility Sat
Deep squat hold + reach1 min
Glute bridges2×15
Hip CARs (slow circles)5/side
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
shared core first, every time, then add the block matching the day