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Yet another free gift from Jay Unwin, author of 'Fit Body • Fit Mind'

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A selection of ways to get more good-quality movement into your daily routine.


Eating, drinking and breathing to give your body and mind what they need.


Like exercise for your brain, to keep your mind sharp, smart, fit and strong.


Your body and mind don't get stronger when you train, but when you rest.


Reconnect with other human beings, with your environment, and with yourself.

Level up your lifestyle with 100 habit ideas!

Looking for more energy, greater strength, improved sleep, better mood, and generally a better quality of life. 

Want to make some changes, but not sure where to start?

Need some inspiration of what to adjust in your lifestyle?

This guide is for you...

OK, but why the hell should you listen to me?

I've spent the past decade helping busy people just like you with their habits, routines and lifestyle. I have supported hundreds of people through my coaching and group programmes, and thousands more through speaking at events, writing books, and publishing content online.

Put simply - I know my shit... 🤷🏼‍♂️

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Take that first step to a fitter, healthier lifestyle...