FORTYFORWARD · SAMPLE DAY

Try a day before you begin.

Open a recipe, swap a meal, or explore the workout. Sample changes stay on this page.

YOUR PLAN FOR TODAY

Know your next step.

Breakfast

Had my meal

Lunch

Had my meal

Dinner

Had my meal

Snack · if wanted

Had my meal

MOVEMENT · WHEN IT FITS

About 10 min, with rests

Stable support · mat · low step for step-ups

Water through the dayKeep water within reach. Follow any personal fluid advice.

YOUR EVENING

Wind down22:00Bedtime target22:30Wake-up target06:30

Prepare one thing for tomorrowDim screens and settle your roomTake a quiet pause

These are your chosen times, not scheduled notifications.