10K
Steps / Day
3x
Workouts / Week
0
Items Done
30
Days to Execute
Daily Steps — The Foundation
Past avg ~7,490
April target: 10,000
+50% increase needed
✓
10,000 steps every single day
Tracked on Whoop. No exceptions. Morning treadmill walk is your anchor — 30-35 min, 3mph, 2% incline. Take calls walking when you can.
No two skips in a row. Low day happens — bounce back immediately. Bank extra steps on good days. Never let two consecutive days go under 10K.
✓
Morning window — walk or workout before work
Minnesota weather is opening up. No excuses now. Walk the neighborhood, treadmill, or second floor of the office. Make it a non-negotiable before the first call.
Structured Workouts — 3x Per Week
3
Workouts Per Week — Non-Negotiable
Lift, run, bike, row — anything intentional beyond walking. Wear the Garmin. Upload to TrainingPeaks. This is how we track it.
Week 1
3
Start simple. Re-establish the habit. Any combo of lift, ride, run, or row.
✓
Week 2
3
Consistency over intensity. Steps are stacking. Keep showing up.
✓
Week 3
3
Two weeks in. This is where it starts to feel like identity, not effort.
✓
Week 4
3
Close it out. End of April: more in control, more reliable to yourself.
✓
✓
Row at least once this month
You said you love a good row. Before the kid gets up. Early morning rowing machine is a perfect anchor workout — 20-30 minutes and you're done.
Diet — Process Over Outcome
✓
Eat clean — trust the process, not the scale
You already eat pretty clean. The missing piece is movement, not diet. Stay the course. No GLP-1 shortcuts. You know what to do.
✓
Watch the desserts — that's your stated vice
You named it. Keep it to the occasions that are worth it. Not out of habit, not out of boredom.
✓
Don't sit for 10-12 hours straight
You're too sedentary. Build in movement breaks. Take calls walking. Stand up between client blocks. The steps don't lie.
Tracking & Accountability
✓
Whoop tracks steps daily — check it
You already pull step data from Whoop. You know where you are. Current average: ~7,490. Target: 10,000. The gap is real and visible.
✓
Garmin on for all three workouts — uploads to TrainingPeaks
Garmin is charged. Wear it for every structured workout. TrainingPeaks has manual upload if needed. No invisible workouts.
"The pressure is over. Now I'm free to show up for myself."
Neal White · April 1, 2026
Immediate Commitments — This Week
Start every morning with a treadmill walk — 30 min minimum before the first work commitment
Fitness
Take at least one call per day while walking — outside or second floor of the office
Fitness
Garmin is charged — wear it for every workout this week, no exceptions
Admin
Get on the rowing machine once before the end of the week — early morning before the kid is up
Fitness
Detach from Q1 pressure — it's over. Stop carrying it into April. Clarity is the priority now.
Mindset
End of April check-in: report back average steps and workouts completed. You said "more in control" — prove it.
Mindset