Free Download · Drew Alexander · ADAPT
For when life's a bit chaotic and motivation's nowhere to be found
Not another "perfect week" plan. This is what you do when you're tired, busy and genuinely can't be arsed — and still want to move forward without starting over on Monday.
Let's be honest
You fall off when work's a joke, sleep's crap, the kids are doing your head in and by 7pm you couldn't give a shit about macros or steps.
That's where most plans fall apart. Not because you don't know what to do — but because the plan only works when life is calm. And life is rarely calm.
So this isn't about being perfect. It's about being "good enough to not have to start again on Monday." That's it.
What's inside
Pick 2–3 non-negotiables — not 10. Ask yourself: "What's the least I can do and still move forward?" If you can't stick to it on your worst week, it's too much.
You don't need a new diet, a detox or a reset juice cleanse (don't be that person). You need simple. Protein + something sensible. No drama. No overthinking.
1–3 sessions a week. 30–60 minutes. Basic movements done properly. And if you're tired? Just go and do something. Half a session is still better than nothing.
Your rule: don't turn one shit decision into five. Had a takeaway? Fine. Next meal back on track. Missed a session? Fine. Do the next one. Not: "I'll start again Monday."
This is for you if...
No fluff. No "30-day transformation" promises. Just four honest steps for when motivation has done one.