Sal x Strength Coaching
Seven simple, intentional habits to strengthen your fitness and nutrition foundation. Don’t chase perfection—complete the action for each day.
Know your numbers
Macros are protein, carbohydrates and fats. Together, they make up your daily calories and give your body what it needs to perform and recover.
Today: Set a calorie and protein target, then log everything you eat.
Build every meal
Protein supports muscle recovery, helps retain lean mass and keeps you fuller. Make it the foundation of every meal.
Today: Include a quality protein source in 3–4 meals.
Movement outside the gym
NEAT is the energy you burn through everyday movement—not formal workouts. Walking, taking stairs, standing and doing chores all count.
Today: Add three 10-minute walks to your normal routine.
Make movement measurable
Steps are a simple way to keep activity consistent. Choose a realistic target you can repeat instead of chasing one huge day.
Today: Hit 7,000–10,000 steps—or beat your normal average by 2,000.
Train with intention
Your body changes when the challenge gradually increases. Add a rep, improve control, use better form or increase weight—not all at once.
Today: Track one main lift and improve one thing from your last session.
Prepare to win
Structure removes guesswork. Planning your meals makes it easier to stay within your macros when your day gets busy.
Today: Plan tomorrow’s meals and prep at least one protein source.
Repeat what works
Results come from consistency, not one perfect week. Look at what worked, identify the biggest obstacle and choose the habits you’ll repeat.
Today: Write down one win, one lesson and three habits for next week.
Your next step
Take what you started this week and build a plan around your body, schedule and goals with Sal x Strength Coaching.
Click Here to Redeem a FREE 7-Day Workout Plan →