Health & Fitness Tools

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Training

Back to Basics Protocol

Strip everything back to the essential movements when overwhelmed.

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Psychology

PR Attempt Mental Prep

Mental preparation protocol for attempting a new personal record.

🗺️

Training

Muscles Per Exercise Map

Which muscles each major exercise works: primary and secondary.

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Training

Rep Effort Scale Visual

Visual RPE/RIR scale with descriptors and face expressions.

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Training

Micro-Workout Guide

Exercise snacks: 1-5 minute movement bouts throughout the day.

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Recovery

Breathing Recovery Protocol

Post-workout breathing protocol for parasympathetic activation.

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Psychology

Energy Management Guide

Manage energy not time: align training with your energy peaks.

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Nutrition

Mindful Eating Exercise

Guided mindful eating practice for better satiety awareness.

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Recovery

Recovery Week Protocol

Complete recovery week plan: sleep, nutrition, movement, and stress.

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Recovery

Active Rest Day Options

20 active recovery activities ranked by recovery benefit.

🧘

Recovery

Restorative Yoga Sequence

20-minute supported yoga sequence for deep parasympathetic rest.

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Recovery

Diaphragm Release Technique

Self-massage and breathing drills for a restricted diaphragm.

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Recovery

Sciatic Nerve Glide

Gentle nerve mobilization for sciatic pain and piriformis syndrome.

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Recovery

Carpal Tunnel Exercises

Median nerve glides and wrist exercises for carpal tunnel relief.

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Recovery

Thoracic Outlet Stretches

Exercises for thoracic outlet syndrome: scalene and pec minor release.

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Recovery

Arch Strengthening Program

Progressive intrinsic foot exercises for flat feet and plantar fasciitis.

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Recovery

Toe Spacer Guide

Evidence for toe spacers: bunion prevention and foot strength.

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Recovery

Barefoot Training Guide

Transitioning to minimalist footwear: timeline and exercises.

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Recovery

Temperature Manipulation Guide

Hot, cold, and contrast therapy: when to use each for recovery.

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Recovery

Sleep Supplement Decision Tree

Which sleep supplement based on your specific sleep issue.

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Recovery

In-Flight Stretch Routine

Seated stretches for long flights to prevent stiffness and DVT.

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Recovery

Morning Back Stiffness Protocol

5-minute routine for people who wake up with a stiff back.

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Recovery

Post-Workout Recovery Checklist

Immediate post-workout steps: nutrition, cooling, and mobility.

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Recovery

Overtraining Symptom Checker

Multi-factor assessment for overtraining syndrome symptoms.