Break the Cycle Blueprint

Part 1 · Map your cycle

Where are you right now?

Every all-or-nothing cycle has the same four stages. Tap yours.

↺ …and back to 1. For years.

The fix

The Wobble isn’t the problem. Everyone wobbles. Your plan just has no in-between setting.

What knocks you off? Tap all that apply.

Pick your triggers. You’ll plan for them in Part 4.

Part 2 · Your three levels

One plan. Three settings.

Pick your level every Sunday. Any level counts as a win. Zero is the only loss.

Training2 × 20 min at home

Steps5,000 a day

ProteinA palm at every meal

FoodPlate rule, no tracking

SleepBed by 11pm, 3 nights

AlcoholPick your number first

Your worst-week plan. Almost too easy. Its only job is to stop the slide.

Pick on Sunday

Look at the calendar. A busy week planned as Minimum is a success.

Drop, never zero

Wednesday goes wrong? Switch to Minimum for the rest of the week.

Minimum is a promise

Holidays, bad weeks, all of it. Never going below Minimum beats a few perfect weeks.

Part 3 · The 48-Hour Restart

Never let one bad day become two.

Had a blowout? Start here, whatever day it is. First, swap the sentence. Tap each card.

Hour 0

Catch the sentence and swap it
No skipping meals to “make up for it”

Next 24h

Normal, protein-first breakfast
2–3 litres of water
A 20-minute walk
Don’t weigh in. It’s water, not fat

Next 48h

Do your next session, even at Minimum
Protein at every meal
Tell someone: “Blowout. Back on it.”

≈0.25kg

What one blowout costs when you’re back on track the next morning.

2–3kg

What a 3-week Write-Off costs. The blowout isn’t expensive. Waiting is.

Part 4 · Danger zones

Plan the wobble before it happens.

Bank, don’t starve

Lighter, high-protein meals earlier. Never arrive starving.

Pick your one

Starter, dessert or a third drink. One, not all three.

Set your number

Decide your drinks before you leave. Water in between.

Next morning is normal

No skipped breakfast. No punishment.

Real PWT clients

Same cycle. Broken.

Busy parents, shift workers, frequent travellers. None of them had perfect weeks. They just stopped going to zero.

Part 5 · Your 4-week tracker

Score every day. Never zero.

Tap a day to score it. Hit 10 out of 14 and the week counts.

2Hit your level1Minimum0Zero

MonTueWedThuFriSatSunScore / 14Week 1

0 / 14

Week 2

0 / 14

Week 3

0 / 14

Week 4

0 / 14

days in a row above zero

What next

Don’t do this alone.

The system works. Sticking to it when life explodes is the hard part. That’s what my 1-to-1 coaching is for.

Break the cycle.

Where are you right now?

What knocks you off? Tap all that apply.

One plan. Three settings.

Pick on Sunday

Drop, never zero

Minimum is a promise

Never let one bad day become two.

Plan the wobble before it happens.

Same cycle. Broken.

Score every day. Never zero.

Don’t do this alone.