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Build habits that actually stick — one small shift at a time.
This 6-page digital guide distills the same framework Shantyel uses with 1:1 clients into a reference you can keep on your phone or print and pin to the fridge. It covers:
Behavior change foundations — five research-backed principles for making healthy choices the easier choice
Movement & training — the six foundational movement patterns, a weekly training framework, and an effort (RPE) guide
Nutrition principles — the plate method, daily protein/hydration targets, and what to eat around training
Recovery — daily practices, the tools worth owning, and a weekly recovery menu
A fillable weekly check-in worksheet to track your habits and reflect on what's working
No rigid rules, no extreme plans — just the systems that make consistency easier.
Format: Instant PDF download, 6 pages, print-friendly.
Not medical advice — for educational purposes; consult your physician before starting a new program.
Build habits that actually stick — one small shift at a time.
This 6-page digital guide distills the same framework Shantyel uses with 1:1 clients into a reference you can keep on your phone or print and pin to the fridge. It covers:
Behavior change foundations — five research-backed principles for making healthy choices the easier choice
Movement & training — the six foundational movement patterns, a weekly training framework, and an effort (RPE) guide
Nutrition principles — the plate method, daily protein/hydration targets, and what to eat around training
Recovery — daily practices, the tools worth owning, and a weekly recovery menu
A fillable weekly check-in worksheet to track your habits and reflect on what's working
No rigid rules, no extreme plans — just the systems that make consistency easier.
Format: Instant PDF download, 6 pages, print-friendly.
Not medical advice — for educational purposes; consult your physician before starting a new program.