EXERCISE FOR LIFE

LEVEL 1: BASIC / BEGINNER / GETTING BACK

Welcome! Congratulations on committing to a program that enhances your physical and mental health. These aspects are connected. Improving one helps the others, boosting your relationships, nutrition, and emotions. You'll feel stronger, leaner, more focused, and content.

With this basic weekly program, you’ll see these results and make progress towards your potential! This is Level 1. We have 12 levels you can achieve one month at a time. While many experienced individuals may stay at one level for 2 or 3 months, that’s okay! Your journey is like a horizon, offering many options that will become clearer as you move forward.

We recommend sticking to Level 1 for 4 weeks. After that, we’ll help you with your next step. Practice encouraging yourself and then others! We’re all learning, and there is so much yet to discover that will help us improve!

Level 1 consists of the following weekly actions:

• 2 strength workouts, 20 minutes each

• 2 cardio workouts, 20 minutes each

• Walk 10 minutes daily for mental health; notice your mood and energy

• Move as much as possible—Remember: Move Often (MO). DO MO!

• Be aware of nutrition:

  • Notice when you eat

  • Check your food choices and read labels

  • Pay attention to your thoughts before eating

  • Observe how you feel after eating

• Gradually make better choices and plan meals effectively

• Focus on shifting habits, not dieting; improve your choices first, then explore deeper content.

Now you know what Level 1 involves!

Can you commit? Make a promise to yourself to take these daily actions.

That’s commitment! It’s also a process. Building this process is crucial for change. Part of it is being strong when you make mistakes. We’ll cover that as we go through the program.