Stride Pyramid

Did you sleep 7–9 hours and wake up rested most days?

Count a day if you got enough sleep and felt okay in the morning.

Did you follow your eating plan most days?

Think about hitting your protein goal, meal timing, and mostly whole foods.

Did you drink enough water most days?

Count a day if you met your water goal and your urine was usually light in color.

Did you do the workouts you planned?

This is about showing up and completing the sessions scheduled for you.

Did your workouts feel the right level?

You felt worked but not crushed; tired at times, but not worn out for days.

Did you do recovery work most weeks?

Things like easy mobility, light tissue work, gentle breathing, sauna/cold, or going to bed on time.

Did you do short mobility/tissue care sessions?

Count short, regular work (5–15 minutes) for tight spots or full-body.

Did you use simple tools to stay calm?

Examples: slow breathing, short walk, quick journal, screens off before bed.

Did you move enough on non-training time?

Steps, taking stairs, standing breaks, light chores, walks.

Did you get daylight most days?

Morning light is great, but any safe daylight counts.

Did you practice slow breathing?

Short, simple sessions (2–5 minutes) count.

Did you take the items on your plan as directed?

Only count what’s on your agreed plan.

Did you stay inside your agreed limits?

If you do not drink, choose 10.

Did you feel steady energy most days?

You could focus and get things done without big crashes.

Do you feel ready to keep your plan or progress a little?

Think about your body, mind, and schedule.