The 5 F's stack

Thirty minutes most days beats two hours on a Sunday you never repeat. These are the things I hand men in week one.

• The Power 30My free 28 day starter. Thirty minutes a day, no gym, no equipment shopping list. If you only take one thing off this page, take this.
• The free worksheetsOne page cheat sheet, the four anchors, the Week 0 protocol and the baseline tracker. Print them. A plan on a fridge survives longer than a plan in an app.
• Workout finder, CrossFit BC140+ coach-built workouts you can filter by time, kit and difficulty, with scaling notes. Useful on the days you have twenty minutes and no idea what to do.
• Strong Aging Starter KitWritten by our Living Legends coaches for the over 50s. Honest about joints, recovery and what actually matters after fifty.

The reason most men stick with this is sitting at their dinner table. Make the family part of the plan instead of the thing the plan competes with.

• The Dadabase365 dad jokes and conversation starters. Sounds daft. It is the cheapest way I know to get a table talking instead of scrolling.
• Dancing with my momWhy I do this work at all. Read it if you need a reason bigger than your waistline.
• Four phrasesFour sentences that changed how I talk to my kids and my wife. Two minutes to read, years to get right.

Not religion unless that is your thing. Faith here means purpose: the reason underneath the number on the scale.

• The Whole Life Fitness ManifestoMy book, free to read here. Chapter two is the five Fs and the reason you will still be at this in March.
• The method, in ten minutesThe short version: the daily thirty, the four anchors, the five Fs, and what to do on the day you miss.
• Mental health firstThe part men skip. Training on top of an unaddressed head is a short programme.

I am not your financial adviser. What I will say is that health spend and health cost both compound, and most men have the ratio backwards.

• Eating well without the grocery bill112+ high protein recipes with coach-checked macros. Cooking at home is the single biggest line item most men can fix in both money and body composition.
• Quality over quantityWhere to spend and where to stop spending. Coaching, shoes and sleep are worth money. Most supplements are not.
• The free tools and calculatorsRep max, pace, macro and split calculators, all free in the browser. No app subscription needed to run a sensible programme.

If you hate every minute of it you will quit, and you should. Find the version of this you would do anyway.

• The 2% Solution podcastShort episodes, real guests, full transcripts. Good company for a walk, which is itself the point.
• Deadly Dozen guideIf you want something on the calendar to train for, an event guide beats a vague goal every time.
• Your first month, explainedFor the man who has been circling a gym for a year. Removes the unknowns that keep him in the car park.