Join the waitlist for TheFutureMe Foundations
Get the free starter routine template now, and be first in line for early access when Foundations launches.
Foundations Starter Template delivered instantly (your simple baseline routine)
A clear way to set your first movement, nutrition, and recovery targets
Occasional updates as we build (plus opportunities to give feedback)
Movement and mobility goals
Set fitness goals, mobility goals, daily movement and steps targets, and cardio targets (only if you need it). Build a routine that fits your workday with workouts, mobility, and movement breaks.
Nutrition goals for steady energy
Choose your direction (cut, maintain, or lean bulk), set a calorie target, and follow a rounded macro plan with an emphasis on protein and fibre, plus simple defaults for hydration and key micronutrients.
Recovery and mindset routines
Build a daily recovery rhythm: morning intention and goal setting, night wind-down, journalling prompts, short meditations, a realistic sleep schedule, and recovery habits that support energy and muscle repair.
01. Join the waitlist
Drop your details and tell us what you want to improve.
02. Get the starter template instantly
Start with a simple baseline you can repeat even on busy weeks.
03. Help shape Foundations
We will send occasional updates, quick surveys, and early access invites as we build.
Building a consistent movement routine around desk life
Fixing energy dips and late-day overeating with simple nutrition anchors
Sleeping better with a calm wind-down and daily reflection
You do not need perfection. You need a baseline you can repeat.