Guides

Progressive overload and consistency are king.

Chose one thing from each column to incorporate into your daily routine and habits for one week, then pick another for the next week and so on and see how far you can go and more importantly, how much better you feel:

Movement/Balance	Mobility	Diet	Toxins
Walk for 5m 1pd	Deadhang for 15s 1pd	Eat a walnut 1pd	Replace plastic mugs with glass ones
Walk for 5m 2pd	Deadhang for 15s 2pd	Eat a pecan 1pd	Stop using clingfilm where possible
Walk for 5m 3pd	Deadhang for 15/30s 2pd	Eat a piece of fruit 1pd	Use a metal water bottle
Walk for 10m 3pd	Deadhang for 30/30s 2pd	Eat a vegetable 1pd	Filter your water using a jug
Stand on each leg for 15s 1pd	Sit cross-legged for 5m 1pd	Eat two vegetables 1pd	Replace your kettle with a plastic-free one
Stand on each leg for 30s 2pd	Sit cross-legged for 10m 1pd	Eat three vegetables 1pd	Replace plastic food storage containers with glass
Stand on each leg for 30s twice 1pd	Sit cross-legged for 10m 2pd
Stand on each leg for 30s twice 2pd

Test your blood pressure weekly/monthly

Weight yourself and calculate your BMI

Understand your BMR and TDEE

Nuts

Hair spray

Fitbit - cheap

Air purifier (ideally HEPA) - cheap