Quick Start

Are you looking to get started but don’t know how to begin? To make the journey easier, we have prepared this daily guide that should help you make it through the day. If you follow this six step plan, it should get you moving without having to worry as much about how and focus on actually doing it.

Girl with fresh fruits isolated on white


Eat at home. Do some stretches.

You’ve probably heard it before, but it never hurts to have a reminder: breakfast is the most important meal of the day. Starting the day with a health breakfast helps get your metabolism working, keeps your appetite more stable during the day, and all around helps get you off to a better start. When you wake up in the morning, you should make sure that you are fueling yourself with a healthy breakfast from the home. When in doubt, get some fresh fruit and mix it with a health protein source. Additionally, take the morning as an opportunity to do some stretches.


More stretching.

Part of the six meal plan, a good brunch should be smaller than your breakfast but enough to hold you over until lunch. If you bring food from home, try making a healthy salad with a light dressing. Alternatively, look for a place you can order from that offers natural, healthy options.

Naturally, you also want to fit in a light workout. Do at least three different back and arm stretches before, during, or after your meal.



Like brunch, your lunch should be lighter than your breakfast. A nice wrap with spinach, lettuce, tomatoes and maybe some organic chicken is one great way to go. The key here is to make sure not to overload yourself with unnecessary or excess food.

For exercise, take the opportunity to do at least ten minutes of calisthenics. This could be jumping jacks, burpees, push-ups, lunges, or any variety that fits into your schedule.


Light snack and leg stretches.

Take this time later in the afternoon to have a light snack, such as a serving of almonds. Drink your natural tea to keep your energy levels up as well, but more importantly take the opportunity to do some more stretches. At this point, some food and leg stretches are a great way to go.


Lots of veggies and a quick run.

Prior to eating, give yourself the opportunity to get in some extra exercise. Spend at least 10-15 minutes going for a jog. If you have the energy, run for a bit in there. This will keep your metabolism up and help you absorb all of those nutrients you are about to eat.

In spite of how most Americans eat, dinner should actually be smaller than your breakfast. The key to a healthy dinner is to look for a good mixture of green vegetables and lean protein. Make at least 50% of your meal green vegetables; 70% is even better. From there, have a nice salmon fillet or chicken breast.


Some final stretches and a light snack.

Finally, take the night to have one final light meal. A small salad or a serving of vegetables is a great option. Nuts are also a good choice if you haven’t had many during the day. Afterwards, take the time to put at least 15-30 minutes of stretching. This can be a relaxing, all-body stretch or an organized yoga routine.