Build a Ripped & Pain-Free Body
Training today so I don't just "retire" - I play. Building the strength and mobility required to surf, hike, and travel without restriction well into my 80s.
- Goal
- 40 Days Active
- Inside
- 6 habits · 2 affirmations
What’s inside.
Nothing left to figure out — every habit, task, and milestone is already mapped. Add it to TXME and this becomes your daily checklist.
Daily habits
6Get 10 Mins of Morning Sun
Timer
Get outside immediately. It sets your circadian rhythm for better sleep and lowers stress. No phone, just fresh air.
Dead Hang for 1 Minute
Timer
Hang from a bar to decompress your spine and build grip strength. This is your insurance policy against shoulder and back pain.
Book 1 active 'play' session for the weekend
Simple
(e.g., Tennis, Hiking, Surfing)
Eat 30g Protein at Breakfast
Counter
Front-load your nutrition. This prevents muscle loss and keeps energy stable. Think: Eggs, greek yogurt, or a shake.
Sit in a Deep Squat for 2 Minutes
Timer
Sit in the deepest squat you can manage (heels down if possible). This undoes the damage of sitting in a chair all day.
Meal prep 3 days of high-protein breakfasts.
Simple
Affirmations
2“I choose freedom over comfort.”
“I am building a body that lasts forever.”
Start this blueprint.
TXME turns it into your daily checklist — habits, tasks, and milestones tracked for you.