FitSix Challenge: Week 3 — Auditing Your Daily Rhythm

Why Week 3 Matters

By now, you’ve reconnected with your “why” (Week 1) and built minimum standards to keep you consistent (Week 2). This week is about stepping back and looking at the structure of your day.

Your schedule—when you eat, move, sleep, and recharge—can either help you succeed or hold you back. A small misalignment (like skipping breakfast, training when you’re exhausted, or staying up too late) can ripple through your energy, mindset, and progress. Week 3 is your chance to audit your rhythm and make adjustments.

The Focus This Week: Alignment Through Awareness

Instead of adding new habits, this week is about observation and refinement. Pay attention to your energy, timing, and flow. Where do you thrive? Where do you struggle? Awareness is the first step toward alignment.

Nutrition: Timing Matters

It’s not just what you eat, but when.

• Notice energy dips: Do certain meals leave you sluggish?
• Pre-workout: Have a small carb-based snack before training for fuel.
• Post-workout: Include protein + carbs within 1–2 hours to recover.
  📌 Pro Tip: Start by adjusting one meal—don’t overhaul your whole diet at once.

Training: Anchor Your Workouts

Hope is not a strategy. If you don’t schedule your workouts, life will get in the way.

• Put 3+ workouts in your calendar like unmissable appointments.
• Choose times that match your energy peaks.
• Add 1 low-intensity day (walk, yoga, stretching) to help with recovery.

Recovery: Build Rhythm, Not Randomness

Your body thrives on routine.

• Aim for consistent sleep/wake times—even on weekends.
• Stack light recovery habits (walks, mobility, breathwork) around stressful parts of your day.
• Notice how rest impacts your focus and mood.

Mindset: Energy, Not Time

You don’t need more hours in the day—you need to use your best hours wisely. Pay attention to when you feel focused and productive, and protect those windows for your most important priorities.

Action Steps for Week 3

1. Log 2–3 days of meals, training, and sleep to notice patterns.
2. Schedule your workouts into your calendar now.
3. Adjust one meal or habit to better support your energy.
4. Reflect: When do I feel most alive and when do I crash?

The Bottom Line

Week 3 isn’t about perfection—it’s about alignment. By auditing your daily rhythm, you’ll discover what’s working, what’s draining you, and where small tweaks can create big results.