🫡 Master Plan

Evidence-based strategy for Seems — Age 36, Female
📊 Goal Tracker 📋 Overview ⏰ Timeline 📈 Success Metrics

Ready to crush your goals systematically?

This is your evidence-based roadmap to level up in all areas of life.

Open Goal Tracker →
💪

Fitness

Phase 1: Recovery Foundation
3-phase approach: Recovery → Strength → Performance
🥗

Nutrition

Foundation Building
0.8-1.2g protein/kg + meal prep system
🚀

Career

Assessment Phase
Assessment → Execution → Promotion Campaign
🤝

Social

Reconnection Started
Systematic reconnection with Canada friends
📋

Organization

Systems Implementation
Inbox → Calendar → Tasks → Weekly Rhythm
✈️

Travel & Plans

Planning Mode
Track trips, events, adventures

💪 Fitness: Post-Injury Recovery Protocol

Phase 1: Recovery Foundation (Weeks 1-2, starting March)

  • Walking 20-30 min daily at comfortable pace
  • Gentle stretching 10 min daily (focus on injured area + full body)
  • Core activation: Basic planks, bird dog (2-3x/week)
  • Sleep 7-8 hours consistently

Phase 2: Strength Building (Weeks 3-8)

  • Strength training 3x/week, full body compound movements
  • Cardio 150 min/week moderate intensity (Mayo Clinic guidelines)
  • Active recovery: Yoga/stretching 2x/week
  • Progressive overload system established

Phase 3: Performance & Maintenance (Week 9+)

  • 4-week periodization cycles (build → deload)
  • 3-4 strength + 2-3 cardio sessions/week
  • Target strength/physique achieved

🥗 Nutrition: Evidence-Based Foundation

Core Principles

0.8-1.2g
Protein per kg body weight
25g+
Fiber daily minimum
80/20
Whole foods / flexibility

Weekly System

🚀 Career: Strategic Advancement

Assessment Phase (Month 1)

  • Define promotion criteria (meet with manager)
  • Skill gap analysis completed
  • Internal networking map created
  • Market research on target role

Execution Phase (Months 2-6)

  • Stretch project secured
  • 1 hour/week skill building
  • External visibility building
  • Mentor/sponsor identified
  • Win documentation system

Promotion Campaign (Months 7-12)

  • Formal promotion conversation scheduled
  • Business case prepared with metrics
  • Backup plan (external opportunities)
  • Salary negotiation research complete

🤝 Social: Systematic Reconnection

Canada Friends Strategy

Progress: Already spoke to brother ✅

📋 Organization: Systems Implementation

Week 1
Inbox zero sprint (2-hour session) + daily maintenance
Week 2
Calendar audit + time blocking system
Week 3
Task management system with Henry
Week 4+
Weekly rhythm established + optimization

4-Action Email Rule

Reply
<2 min
Task
Tell Henry
Archive
Keep
Delete
Junk

⏰ Implementation Timeline

Week 1-2
Nutrition foundation + organization sprint
Week 3-4
Add fitness (injury permitting) + social reconnection
Month 2
Career assessment + system optimization
Month 3+
Full system running, continuous improvement

📈 Success Metrics

4x
Fitness sessions/week
80%
Nutrition adherence
1
Promotion conversation
5+
Regular friend contacts
0
Inbox zero maintained
<10%
Calendar conflicts

Time to execute systematically 🫡

Evidence-based strategies, clear phases, measurable outcomes.

Start Tracking Progress →