Tired, heavier and a step behind? Start here.

Seven days. One small task a day. Most take 15 to 30 minutes. No gym, no diet and no motivation required.

A task for every day. Water, walking, sleep and a first strength session.
A home strength circuit. A chair, a counter and a backpack. Easier versions included.
A tracker for the fridge. Paper doesn't lie and it doesn't forget.

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What's in the 7 days

Every task is small on purpose. Do it anyway.

Days 1 to 4: the base

Honest numbers, a 15-minute walk, water before coffee and a wake time you actually keep.

Day 5: your first strength session

Five moves at home. Stop each set with two good reps left in the tank.

Days 6 and 7: money and a review

A 10-minute look at where your money goes, then a short review so you see the change on paper.

Made for a specific kind of man.

You're over 45 and you don't love what you see in the mirror.
You've started over before and it fell apart by week two.
You don't need more information. You need to know what to do today.

Ready to start?

Get the free 7 days. Day 1 takes 10 minutes and nobody sees your numbers but you.

Free PDF. Short emails from The Long Haul Plan. Unsubscribe anytime. General information, not medical advice. Talk to your doctor before starting any new exercise or nutrition program.