How to Use
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First (when you wake up)
Pushups: Do some pushups to get your blood flowing. Do them on your knees. When you can do a perfect pushup on your knees, then you can move on to regular pushups.
Water: Drink some water.
Floss: Floss your teeth.
Brush: Brush your teeth.
Wash Face: Wash your face, it's refreshing. Do this any time you are feeling sluggish.
Last (before you go to sleep)
Wash Clothes: This is an essential part of the lifestyle. It's about doing things. Not embracing convenience at every turn. Start with just your socks and underwear. Rinse them and wring them out. Fill a bucket, or your (CLEAN) sink with water. Add a little bit of detergent and swish the water around to make sure it is mixed in. Put your clothes into the water. Let them soak for 10-15 mins. Rub them against themselves to get the dirt off. Drain the water and wring them out. Run the water. One by one, put each piece under the water and wring it out a bunch of times until the water coming out is no longer soapy. Then do one final wring and set each piece to the side. When you're all done hang them up to dry.
Wash Ass: This should be obvious. Take a shower. Wash your ass. Wash your feet. Get in between your toes. Scrub your face with a washcloth. Really scrub. Clean yourself well.
Clean Home: Clean your living space. So well someone would think you have a cleaner. During the day, if you feel like you aren't sure what to do, cleaning is always a good thing to keep you up and moving. Sweep the floor. Clean the bathroom. Do the dishes. And do a final pass at the end of the day.
Floss: Floss your teeth.
Brush: Brush your teeth.
The Circle
This represents all 24 hours of the day. This way you're able to see visually when you're doing things, as you keep track of what you do. You should strive to be active all day, this card is not a great example. I am eating way too much, sleeping irregularly, and not working out enough. Be better than me.
The Flip Side
This side is where you set your goal for the day, and break down your reps. Whenever you work out, flip to this side to go into workout mode. When you're done, add up the numbers and write them in on the circle. The right half is for doing 20 downs. You do 20 pushups, then 19 pushups, then 18, and so on. You can start with 10 down if this is too much, or even 5. Push yourself. Feel the pain and stay aware of your body. Don't hurt yourself. On the left half, you can write in whatever number amounts you want. The 4,3,2,1 on this card is pullups. I hurt my shoulder a couple months back so these are tough for me. The 50 sets are squats. 100 at a time is better. Feel the burn.
A New Day
At the start of a new day, save your progress by popping out your used card, and slotting it into the pocket behind the holder window. You can look back at these to track your progression.