Free guides from One More Day
No signup walls, no paywall. Short, practical cheat sheets on training, nutrition and habits: download the one you need and keep it on your phone.
Sore Isn't Progress
What actually proves your last workout worked
30g Protein Guide
How much protein is in 17 everyday foods, at a glance
HYROX Explained
The 8 stations, real distances, and a 4-week starter plan
Steps That Count
Where 10,000 steps came from and what actually matters
Your Abs Are Hiding
Crunches don't burn belly fat. Here's what does
Push-Ups, Step By Step
How much each version loads, and a 4-week plan to your first rep
Master The KB Swing
Fix your hinge and get real power from your hips
Cardio Isn't The Enemy
What research says about mixing cardio and lifting
Rest Longer, Grow More
Why 2-3 minutes beats 30 seconds for building muscle
Your Caffeine Cutoff
How late coffee quietly costs you sleep
Burpee Broad Jumps
3 fixes to move faster over the 80m HYROX station
Your First Pull-Up
A simple progression to earn your first strict rep
Sneaky Snack Calories
Healthy foods that add up faster than you'd think
Survive The Sled Push
3 cues to stop the sled push from wrecking your legs
Run Slower, Run Better
The talk test and a run-walk plan for hating running less
Heavy vs Light Weights
What actually builds more muscle, according to research
Check Your Hydration
What your pee color is actually telling you
Fasting: Window Myths
What a 12-month study found about eating windows and fat loss
Fix Your Boxing Basics
3 beginner mistakes and the drill to fix each one
The Farmer's Carry
Why grip strength is linked to healthier aging
Train For Age 80
The 5 movements worth doing now for decades from now
Fix Desk-Tight Hips
A 30-second stretch for people who sit all day
3 Push-Up Mistakes
The fix and a drill for each common push-up mistake
Walk Off The Spike
Why a short walk after eating helps your blood sugar
Survive 100 Wall Balls
3 ways to break up the final HYROX station without stalling
4 Core Challenges
Test your real core strength, not just your abs' looks
Sleep Is Training Too
7+ hours and 3 basics for better recovery
Close Your Fiber Gap
Most adults fall short. Here's an easy way to catch up
Goblet Squat Fixes
3 small changes for a squat that finally feels right
Warm Up Before You Run
Why moving beats static stretching before a run
Start Here: 4 Weeks
A bodyweight-only plan to build your base, 3 days a week
7 Daily Fixes
One why, one how, for 7 things that quietly drain your day
5 Habits, 30 Days
Minimum versions and 30-day targets for 5 basics that compound
The 9 P.M. Wind-Down
A 60-minute evening routine that makes an early bedtime easy to keep
The Gym Logbook
The one-page log that turns every session into numbers you can beat
100 Punches A Day
A 10-minute shadowboxing routine you can do anywhere, no bag needed
Your First 5K Plan
An 8-week run-walk ladder from your first jog to a full 5K
Posture Reset: 5 Min
A 5-minute daily routine, a desk fix and a 30-day check-in
The No-Restart Plan
A weekly structure so one bad day never turns into starting over
Kettlebell Day One
Your first 20-minute kettlebell session, from bell size to first swing
Your Water Habit Plan
A simple water routine that fits your day: no apps, no counting
Recovery Day Blueprint
What to do on rest days so you feel ready for your next session
Hybrid Training Week
One week that builds the four hybrid basics: run, carry, lunge, burpee
Strong After 40 Plan
A 12-week, 3-day full-body plan for starting or restarting after 40
10-Minute Calm Toolkit
Four ten-minute resets for your desk, your bed or a walk
The 60-Day Step Ladder
Find your baseline and climb about 1,000 steps a week, no big jumps
Build Your Engine
A 4-week cardio plan: easy sessions, tempo work and short intervals
3-Day Protein Plan
Three high-protein days, a shopping list and a 60-minute prep session
The 10-Minute Flow
One ten-minute mobility flow for hips, hamstrings, shoulders and spine
Build A Better Plate
A no-counting plate method with party, takeout and busy-week swaps
Calisthenics Skill Map
Four skills, four progressions: handstand, dips, pistol squat, L-sit
Your Tiny Habit Stack
Turn one small action into a lasting habit, with a 7-day starter stack
Your 12-Hour Window
A gentle overnight eating window, with meal timing and no stress