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The 7-Day Starter Plan + grocery list (PDF)
A printable one-week plan, one small step a day, plus a whole-food grocery list for the week. Start here. Learn first.
What’s inside
- 7 days of 10–30 minute steps: move, eat, recover, review
- A tick-box tracker and a Day 1 / Day 7 self-test
- A one-page whole-food grocery list in store order
- Safety notes for people rebuilding from an injury
Prefer not to sign up? The same plan is free on the web at /plan/7-day/.
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Safety note
Education only. Not medical advice. Confirm with your clinician. Managing an injury? Only do what your clinician has cleared.