Thrive Weekly — Feel better every week.

Accessible plans you can actually stick to — no extremes.

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2–3×/wkStrength

10–20 minCardio

DailyMobility

Strength (2–3×/week)

Bodyweight squat, hinge, push, pull.
Short sessions (20–40 min), steady rest.
Master form before adding load.

Cardio (10–20 min)

Walk, bike, or light dance.
Talk‑test pace (you can chat).
1–3×/week based on feel.

Mobility (5–10 min daily)

Ankles, hips, thoracic spine.
Controlled range, no pain.
Slow nasal breathing.

Recovery & sleep

7–9 hours in a dark, cool room.
Reduce screens 60 min before bed.
Short naps (10–20 min) when needed.

Simple nutrition

Protein each meal (meat/eggs/dairy/legumes).
Colorful veggies & fruit.
Hydrate steadily.

Mindset

2–4 min breath work to reset.
Weekly goals: movement, sleep, meals.
Journal 3 lines/day.

Educational content only — not medical advice. Consult a healthcare professional/coach before starting or changing your workouts, especially with pre‑existing conditions.

Gentle programs

Accessible progressions for beginners and returning lifters.

Community

Join Discord for Q&A, accountability, and motivation.

Safety‑first

Technique over intensity; adjust by how you feel each day.