Wellness Journey
Your personalized path from 120kg to your best self 💪
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🏋️ Your Calisthenics Program
Designed for beginners at 120kg, progressively building strength at home. No equipment needed!
4 Days/Week
Training
30-45 min
Per Session
Low Impact
Joint Friendly
📆 Weekly Training Schedule
Mon
Upper
Tue
Cardio
Wed
Lower
Thu
Rest
Fri
Full
Sat
Active
Sun
Rest
🔥 Warm-up (5 min)
- • Arm circles - 30 sec each direction
- • Shoulder shrugs - 20 reps
- • Torso twists - 20 reps
- • March in place - 1 min
Main Workout
Stand arm's length from wall. Lower chest to wall, push back. Keep core tight.
💡 Progress: Move feet further from wall as you get stronger
Hands on sturdy table/chair. Maintain straight body line.
Sit with legs extended, loop towel around feet, pull toward chest. Squeeze shoulder blades.
Grip door frame firmly, let body hang. Great for grip strength and decompressing spine.
Forearms and knees on ground. Keep hips level, don't sag or pike.
💡 Progress: Full plank on toes when ready
❄️ Cool-down (5 min)
- • Chest doorway stretch - 30 sec each side
- • Cross-body shoulder stretch - 30 sec each
- • Cat-cow stretches - 10 reps
- • Deep breathing - 1 min
30-Minute Session
Lift knees high, swing arms naturally. Great warm-up!
Step right, tap left foot. Step left, tap right foot. Add arm movements.
Jab, cross, uppercut. Great for heart rate and stress relief!
Sit in chair, extend legs alternately. Core engaged!
Lift knee to waist, alternate sides. Hold wall if needed.
Moderate pace, focus on deep breathing. Zone 2 cardio.
💡 Remote Worker Tip: Do this during lunch break or split into two 15-min sessions!
Main Workout
Sit back onto chair, stand up. Control the descent. Keep weight in heels.
💡 Progress: Hover above chair, then bodyweight squats
Lie on back, knees bent. Push hips up, squeeze glutes at top. Hold 2 sec.
Rise onto toes, hold 1 sec, lower slowly. Use wall for balance.
Use bottom stair or low step. Step up fully, step down controlled.
Lie on side, lift top leg. Great for hip strength and stability.
🧘 Mobility Work (Important for desk workers!)
- • Hip flexor stretch - 60 sec each side
- • Figure-4 stretch - 45 sec each side
- • Calf stretches - 30 sec each
- • Ankle circles - 10 each direction
Circuit Instructions
Complete all exercises, rest 60-90 sec, repeat 2-3 rounds
- 🚶
20-30 min walk
Easy pace, enjoy nature or listen to podcasts
- 🧘
15 min gentle stretching
Focus on tight areas: hips, shoulders, back
- 🛁
Self-care activities
Foam rolling, massage, or warm bath
📈 Monthly Progression Guide
Week 1-2
Learn form, 2 sets per exercise, focus on consistency
Week 3-4
3 sets per exercise, increase reps by 2
Month 2
Progress to harder variations, add 5 min cardio
Month 3+
Regular push-ups, deeper squats, longer planks
🥗 Your Nutrition Plan
Calorie deficit diet designed for sustainable weight loss. Target: ~1800-2000 calories/day
40%
Protein
35%
Carbs
25%
Fats
3L+
Water/day
🍽️ Sample Daily Meal Plan
Breakfast (7:00 AM)
~400 calories
Option A: Protein Oatmeal
- • 50g oats + 1 scoop protein powder
- • 1 banana, sliced
- • 10 almonds
- • Cinnamon to taste
Option B: Eggs & Toast
- • 3 egg whites + 1 whole egg
- • 2 slices whole grain toast
- • 1/2 avocado
- • Tomatoes & spinach
Mid-Morning Snack (10:00 AM)
~150 calories
Lunch (1:00 PM)
~500 calories
Option A: Chicken Salad Bowl
- • 150g grilled chicken breast
- • Mixed greens, cucumber, tomato
- • 1/2 cup quinoa or brown rice
- • Olive oil & lemon dressing
Option B: Tuna Wrap
- • 1 can tuna in water
- • Whole wheat wrap
- • Hummus, lettuce, tomato
- • Side of mixed vegetables
Afternoon Snack (4:00 PM)
~200 calories
Dinner (7:00 PM)
~550 calories
Option A: Salmon & Vegetables
- • 150g baked salmon
- • Roasted broccoli & asparagus
- • 1 medium sweet potato
- • Lemon & herbs
Option B: Lean Beef Stir-Fry
- • 150g lean beef strips
- • Mixed stir-fry vegetables
- • 1/2 cup brown rice
- • Low-sodium soy sauce, ginger
✅ Foods to Focus On
❌ Foods to Limit/Avoid
💧 Daily Hydration Goal: 3+ Liters
Especially important for remote workers! Water helps with focus, reduces snacking, and boosts metabolism.
⏰ Your Ideal Daily Routine
🌅 Morning (6:00 AM - 9:00 AM)
💻 Work Day (9:00 AM - 6:00 PM)
🌙 Evening (6:00 PM - 10:00 PM)
🍅 Pomodoro Technique for Remote Work
Combat the sedentary nature of remote work with structured breaks:
25
min work
5
min break
4x
cycles
15
min long break
💡 During breaks: Stand, stretch, walk, drink water - AVOID screens!
Mindfulness & Spiritual Wellness
Nurturing your mind and soul is as important as your body
Daily Meditation
Morning Meditation (10-15 min)
- Find a quiet, comfortable seat
- Close your eyes, breathe deeply 3 times
- Focus on your breath - in through nose, out through mouth
- When mind wanders, gently return to breath
- Set intention for the day
Box Breathing Technique
4s
Inhale
4s
Hold
4s
Exhale
4s
Hold
Repeat 4-6 cycles. Great for stress & focus!
🧠 Science: Meditation reduces cortisol, lowers blood pressure, improves focus, and helps weight loss by reducing stress-eating.
Prayer & Gratitude
Daily Prayer Times
- 🌅 Morning (6:15 AM): Gratitude & intention setting
- ☀️ Midday (12:30 PM): Pause & reconnect
- 🌤️ Afternoon (5:30 PM): Reflection
- 🌙 Evening (7:30 PM): Thanks & peace
Gratitude Practice
Write down 3 things you're grateful for each day:
- • Something about your body/health
- • Someone in your life
- • An opportunity or experience
Daily Reading
Morning Reading (20 min)
Read before screens! Categories to rotate:
Recommended Books
- • "Atomic Habits" - James Clear
- • "Why We Sleep" - Matthew Walker
- • "The Body Keeps the Score" - Bessel van der Kolk
- • Your religious/spiritual texts
Journaling & Writing
Evening Journaling (15-20 min)
Reflect on your day with these prompts:
- • What went well today?
- • What could I improve tomorrow?
- • How do I feel physically/emotionally?
- • Did I stick to my health goals?
- • What am I learning about myself?
Weekly Review Questions
- • Did I complete my workouts?
- • How was my nutrition this week?
- • What's my biggest win?
- • What will I focus on next week?
💡 Tip: Handwriting is more therapeutic than typing. Keep a physical journal by your bed.
Health Tips for Remote Workers
Science-backed strategies for desk-bound professionals
🪑 Combat Prolonged Sitting
- • Stand up every 30 minutes (set a timer)
- • Consider a standing desk or desk converter
- • Take walking meetings when possible
- • Do calf raises while on calls
- • Stretch hip flexors 3x daily (they shorten from sitting)
👁️ Eye Health (20-20-20 Rule)
- • Every 20 minutes, look at something 20 feet away for 20 seconds
- • Use blue light filtering (glasses or software)
- • Blink consciously - we blink 60% less when staring at screens
- • Keep screen at arm's length, slightly below eye level
- • Use proper lighting - avoid glare on screen
😴 Sleep Optimization
- • Aim for 7-8 hours (crucial for weight loss!)
- • Keep consistent sleep/wake times (even weekends)
- • No screens 1 hour before bed
- • Keep bedroom cool (18-20°C / 65-68°F)
- • No caffeine after 2 PM
- • Finish eating 2-3 hours before sleep
🧠 Stress Management
- • Chronic stress = high cortisol = belly fat storage
- • Practice deep breathing when stressed
- • Take real breaks (not scrolling social media)
- • Set clear work boundaries (no email after 6 PM)
- • Connect with people - isolation increases stress
🖥️ Ergonomic Desk Setup
- • Monitor at eye level (use books/stand if needed)
- • Feet flat on floor or footrest
- • Elbows at 90° angle when typing
- • Support your lower back
- • Keep frequently used items within arm's reach
⚡ Increase NEAT (Non-Exercise Activity Thermogenesis)
- • Pace while on phone calls
- • Use bathroom on different floor
- • Do housework during breaks
- • Park farther, take stairs
- • Fidget! Tapping, stretching all adds up
- • Goal: 8,000-10,000 steps daily
🍽️ Mindful Eating for Remote Workers
- • NEVER eat at your desk while working
- • Take a proper lunch break (minimum 30 min)
- • Prepare meals in advance (meal prep Sunday)
- • Keep healthy snacks visible, hide junk
- • Don't keep snacks at your desk
- • Stay hydrated - thirst often mimics hunger