You're in

Three things before you dive in

1. Read it on your phone first. The whole guide is built for a phone screen. Skim the early sections once so you know what's coming.
2. Print the trackers. The printable pages — measurements, weekly habits, workout log and the 12-week wall chart — are the bit that keeps you honest. The wall chart goes on the fridge.
3. Start today. Not Monday, not the first of the month. Take your Day-1 measurements, do one easy session, and you're underway.

Everything in here is built on published research and designed to work around a real life — a job, a family, joints with some mileage on them. This is educational content, not medical advice; check with your doctor before starting any new exercise or supplement program.

To starting today,
— Adam