The Starter Protocol
You’ve got your number. This is the smallest set of moves that actually starts the turnaround — built for a body that has to carry a mission.
Knowing where you stand changes nothing. Showing up does. Run this for seven days. It’s not heroic — it’s repeatable. That’s the entire point.
01 · Train
Three Days This Week
Three full-body sessions, 30–40 minutes. Push, pull, hinge, squat, carry — the movements a real life is built on. Don’t chase soreness. Chase showing up.The exact sessions, scaled to your level, are already programmed in the app — you just press play.
02 · Move
Walk Every Day
Twenty minutes on your feet, outside if you can. Make it your prayer walk — body and spirit moving in the same rep.
03 · Recover
Guard Your Sleep
Seven hours is the target. Pick one change tonight: phone out of the room. Recovery is where the training actually lands — you don’t grow in the gym, you grow in the rest.
04 · Feed the Spirit
One Chapter, One Prayer
Every day. Body, mind, and spirit are one system — you can’t steward one and starve the others. We read through the Bible together — join the plan and never read alone.
This Week Is the On-Ramp. The App Is the Road.
The real programming — matched to exactly where you are — lives in the app. Start the free trial, press play, and let this week become a habit that lasts.