<p>Goal: Build awareness and establish baseline habits</p><p>Activities: Food tracking for awareness, hydration target, simple strength training introduction, goal setting</p><p>Focus: Getting clear on where you are starting and building early consistency</p>

<p>Goal: Create structured routines and begin applying progressive overload in training</p><p>Activities: Start strength training with increased intention, shift from just tracking food to focusing on protein/macros, practice stress management basics</p><p>Focus: Moving from awareness → action, creating daily and weekly systems</p>

<p>Goal: Level up training and nutrition for performance and results</p><p>Activities: Add intensity and variety to workouts (supersets, circuits), refine nutrition with macro balance, improve meal planning and prep strategies</p><p>Focus: Fine-tuning and pushing past the “beginner” stage while still supporting recovery</p>

<p>Goal: Learn how to maintain results in real-life situations and transition to independence</p><p>Activities: Build flexibility strategies for vacations/events, create long-term accountability systems, review progress and reset goals, mindset work for resilience</p><p>Focus: Taking the tools you’ve practiced and making them stick long after the program ends</p>