INTRODUCTION
Toulaye, welcome to your Catalyst protocol. 🔥What we’re building over the next three months is not a quick fix, not a dramatic overhaul, but a steady structure you can actually sustain.We are moving one month at a time.Month 1 is about stability.
Month 2 builds momentum.
Month 3 refines and strengthens what you’ve built.No starting over. No extremes. Just consistent forward movement.Your Protocol's 4 ElementsNutrition – Simple and anchored.
Protein at two meals per day. No tracking. No restriction. We’re building rhythm, not pressure.Sleep & Stress – Foundational.
Your nightly wind-down ritual is not extra — it’s essential. When your nervous system is regulated, everything else becomes easier.Training – Three full-body sessions per week.
The goal is not to exhaust you. The goal is to show up, complete the work, and leave feeling stronger than when you walked in.Weekly Check-In – Clear accountability.
Short. Honest. Pattern-focused. We don’t over-analyze failure. We continue forward.This journey is about rebuilding trust with yourself.
Trust that you can stay consistent.
Trust that you don’t need extremes to make progress.
Trust that steady effort compounds.Three months from now, the goal isn’t just to look different.It’s to feel stronger. More grounded. More in control of your habits.We are building that — one consistent week at a time.You’re ready for this. 💪🏾
Check-In With Arit
Month 1: Nutrition & Sleep
“Stabilize & Rebuild Trust With Myself”
Nutrition Focus
Two Rules Only:
• Protein anchor at 2 meals/day
• No food trackingThat’s it.
No macros. No calories. No perfection.
Sleep & Stress Focus
One Nightly Non-negotiable:
(after your night meeting)15-minute Wind-Down Ritual
• phone away
• low light
• almost-hot showerNot “better sleep.”
Just showing up to rest.
Knee Flexibility Stretches
Knee Strengthening Moves
MONTH 1: Training
“Stabilize & Rebuild Trust With Myself”
For each move, choose a weight that allows you to complete the number of reps without struggling at the end.
Workout 1
Goblet Squat
3 sets of 8 to 10 reps
Dumbbell Bench Press
3 sets of 8 to 10 reps
Seated Cable Row
3 sets of 10 reps
Romanian Deadlift (DB)
3 sets of 8 reps
Plank
3 sets, as long as you can hold comfortably
Workout 2
Static Lunges (DB)
3 sets of 8 reps per side
Shoulder Press (DB)
3 sets of 8 to 10 reps
Cable Lat Pulldown
3 sets of 8 to 10 reps
Glute Bridge (DB)
3 sets of 10 repsYou can do these without a dumbbell
Cable Side Bend
3 sets of 8 to 10 reps per side
Workout 3
Goblet Squat
3 sets of 10 reps
Dumbbell Bench Press
3 sets of 8 to 10 reps
Seated Cable Row
3 sets of 10 reps
Romanian Deadlift (DB)
3 sets of 10 reps
Farmer Carry
3 rounds, 30 to 40 seconds