[[itsjustgoodlighting|Back]] <!-- HERO --> <section class="homepage-hero" style="text-align:center; margin-bottom:2rem;"> <h1>Help Yourself</h1> <p class="homepage-sub" style="max-width:62ch; margin:0 auto;"> Don’t overthink it. Steal my setup, steal my routines, and start today. <br>Minimal gear. Simple rules. Consistent reps. </p> </section> <!-- START HERE --> <section class="homepage-section"> <h2>Start Here (Order of Things)</h2> <ol class="homepage-list"> <li><strong>Pick your window:</strong> 8-hour eating window or 1 meal + snack. Keep it identical daily.</li> <li><strong>Train at home first:</strong> 20–40 minutes. Bodyweight + 1 kettlebell. Headphones on.</li> <li><strong>Track the real thing:</strong> daily bodyweight + calories (rough is fine) for 14 days.</li> <li><strong>Repeat foods:</strong> yogurt/granola late day; bacon/eggs for dinner. Remove choice.</li> <li><strong>Walk:</strong> 6–10k steps/day. Music or silence. Phone on DND.</li> </ol> <p class="muted">Optional deep dive later: supplements, gym work, advanced programming—none of that matters until the above sticks.</p> </section> <!-- MINIMAL KIT --> <section class="homepage-section"> <h2>Minimal Equipment</h2> <ul class="homepage-bullets"> <li><strong>1 heavy kettlebell</strong> (men: 24–32kg; women: 12–20kg) — swings, goblets, cleans.</li> <li><strong>Weighted vest</strong> (10–20% bodyweight) — walks, pushups, squats.</li> <li><strong>Floor + doorway</strong> — pushups, rows (with strap), holds, hangs.</li> <li><strong>Timer</strong> — EMOMs, intervals, and “stop scrolling.”</li> </ul> </section> <!-- TRAINING TEMPLATES --> <section class="homepage-section"> <h2>Training Templates (Copy/Paste)</h2> <h3>20-Minute “Get It Done”</h3> <pre><code>EMOM x 20 Odd: 12–15 pushups Even: 15–20 KB swings (hardstyle) Walk 5–10 min cool-down</code></pre> <h3>Skill + Flow (30–40 min)</h3> <pre><code>Warm: 5 min joint CARs + hangs Block A (15 min): EMOM 1) Pull (rows/hangs) 2) Push (pushups/dips) 3) Squat (goblet/ATG) Block B (10 min): Flow to music—crawls, get-ups, carries Walk: 10 min</code></pre> <h3>Vest Walk + Grease the Groove</h3> <pre><code>20–40 min weighted walk Every 3–5 min: stop for 10 pushups + 10 air squats Finish: 1–2 get-ups/side (light)</code></pre> </section> <!-- FOOD BASICS --> <section class="homepage-section"> <h2>Food Basics (Zero Drama)</h2> <ul class="homepage-bullets"> <li><strong>Fasting window:</strong> noon–8pm (or single meal + snack). Coffee/water/elec in the AM.</li> <li><strong>Default meal:</strong> 2–3 eggs + bacon + fruit OR carne asada + eggs.</li> <li><strong>Late snack:</strong> 2× Greek yogurt + small granola pour. Repeat daily.</li> <li><strong>Track roughly:</strong> aim for a small daily deficit if leaning out. Don’t chase perfect numbers.</li> </ul> <details style="margin-top:.5rem;"> <summary><strong>Grocery List (starter)</strong></summary> <ul> <li>Eggs, Greek yogurt, bacon</li> <li>Beef (carne asada / ground), chicken thighs</li> <li>Granola, white rice, tortillas</li> <li>Spinach, onions, salsa, fruit (bananas/berries)</li> <li>Salt, black coffee, sparkling water, electrolytes</li> </ul> </details> </section> <!-- TRACKING --> <section class="homepage-section"> <h2>Tracking (2 Numbers Only)</h2> <ul class="homepage-bullets"> <li><strong>Morning bodyweight:</strong> after bathroom, before water.</li> <li><strong>Calories (rough):</strong> write what you actually ate; estimate beats pretending.</li> </ul> <pre><code>Daily Line: BW: 185.6 | Cals: ~2,150 | Steps: 8.2k | Notes: EMOM 20, late walk</code></pre> </section> <!-- DOWNLOADS --> <section class="homepage-section"> <h2>Downloads (Vault-Ready)</h2> <ul> <li><a href="#">IJGL-Daily-Template.md</a> — today’s log (BW, cals, steps, training).</li> <li><a href="#">IJGL-Training-Blocks.md</a> — EMOMs, flows, vest walks.</li> <li><a href="#">IJGL-Food-Basics.md</a> — fasting, default meals, grocery list.</li> <li><a href="#">IJGL-14-Day-Kickoff.md</a> — checklist + habit scorecard.</li> </ul> <p class="muted">Replace the links above with real files in your Publish “assets” or public vault folder.</p> </section> <!-- PLAYLISTS --> <section class="homepage-section"> <h2>Music (Optional Ritual)</h2> <ul> <li><a href="#">Focus — 45min synth/ambient</a></li> <li><a href="#">Flow — downtempo set</a></li> <li><a href="#">Walk — long mix</a></li> </ul> </section> <!-- FAQ --> <section class="homepage-section"> <h2>Quick Answers</h2> <details> <summary><strong>What weight KB should I get?</strong></summary> <p>Most guys: 24–32kg. Most women: 12–20kg. If in doubt, go lighter and move crisp.</p> </details> <details> <summary><strong>How many days/week?</strong></summary> <p>Daily movement. 4–6 “real” sessions. Walking every day.</p> </details> <details> <summary><strong>Supplements?</strong></summary> <p>Electrolytes, coffee, maybe creatine. Everything else is probably cope.</p> </details> </section> ___ <!-- CTA --> <section class="homepage-section" style="text-align:center;"> <p class="muted">When you’ve run this for 2–4 weeks and want a tighter setup:</p> <p><a href="https://forms.gle/jBKwyw3yWu2Ud2W77" class="apply-button">Apply for Coaching</a> </section> ___ [[itsjustgoodlighting|Back]]