Upon waking in the morning, immerse yourself in cold water therapy to build mental resilience and invigorate the body. Take a cold shower or an ice bath plunge, starting with a minimum of 20 seconds and gradually extending to a maximum of 3 minutes.

Cultivate a mindset of positivity by dedicating at least five minutes each morning to gratitude. Whether through prayer, meditation, or affirmations, this practice helps set the tone for a productive and fulfilling day. Ideally, complete this step immediately after your cold water therapy.

Engage in your daily ShredFast workout, available on our app under the "Workouts" section. Choose from 30, 45, or 60-minute sessions based on your fitness level and schedule. Commit to the process and push yourself to achieve peak performance.

Incorporate a daily walk of at least 4 km, ideally outdoors in nature, to support cardiovascular health, enhance fat loss, and promote mental well-being. Choose a time that fits your lifestyle but remain consistent in your practice.

End each day with self-reflection, assessing what you did well and identifying areas for improvement. Repeat your gratitude ritual in the evening to reinforce positive thinking, then prioritize quality sleep to support recovery and growth.