The FitSpan Practices

These consistent, repeatable behaviors build a long-term, high-performance life.

1. The Daily 3

A simple checklist you can actually maintain: Move. Nourish. Recover.

Do all three in some form, every day.

2. The Weekly 6

Your durable foundation:

• 2 strength sessions

• 2 cardio/zone 2 sessions

• 1 high-output session

• 1 adventure/play session

If life goes sideways, the weekly 6 keeps you in play.

3. The Monthly Reset

Once per month:

• Look at your wearable data

• Review your energy patterns

• Reset your goals for the next 30 days

• Adjust training if life season changed

This keeps you out of autopilot.

4. The Rebuild Protocol

For every season of stress, travel, or setback:

• Start with walking + zone 2

• Add mobility + breath

• Layer in strength and intervals last

This is how you restart smart, not pride-first.

5. The Adventure Anchor

Quarterly, commit to something that excites you: A race, a climb, a bike trip, a hike, a surf trip, a dad adventure, something that reawakens spark.

This builds momentum more than discipline ever will.