Log your best set whenever you test. Tiny gains count.
Hang from a bar as long as you can, then log your best time. Build up to a full minute.
35g fiber & 100g+ protein daily — Dr. Mary Claire Haver's anti-inflammatory, muscle-protective nutrition pillars. Fiber feeds the gut and steadies blood sugar; protein defends lean mass when estrogen won't. Log your running total each day and the circle fills when you hit goal.
128oz water daily — hydration drives metabolism, joint health, and muscle function. Track the exact amount so it's a real number, not a guess.
Heavy lifting 3×/week, 4 sets of 4–6 to fatigue — Dr. Vonda Wright's prescription: lift heavy enough that the last rep is hard. That's what signals bone and muscle to adapt.
Zone 2 cardio + sprint bursts — long easy base for mitochondria and heart, short all-out intervals for VO₂max — the single best predictor of healthy lifespan.
20 jumps a day — impact is information for bone. Brief daily loading builds hip and spine density.
Supplements — your daily stack, taken consistently, because consistency is the whole game.
Somatic reset — gentle daily mobility and nervous-system downshift. Move like the grandmas in the park: slow, swinging, unhurried, every single day.
Your shared stash — workout playlists, smoothie recipes, favorite videos. You both see (and can add to) the same list.
Leave each other tips, encouragement, reminders — anything. You both see this.