My Typical Day & a 21-Day Fitness Roadmap

I’m excited to share my daily routine and a practical a 21-Day Fitness Roadmap to help you embark on a journey toward a healthier, more mindful life. Whether you’re new to fitness or looking to refresh your habits, this roadmap is designed to be simple, sustainable, and transformative. By focusing on conscious choices—asking why we do what we do—you’ll build a foundation for longevity and well-being.

Below, I’ll walk you through my typical day and outline a 21-day kickstart program, complete with tools like breath work, meditation, and DNA testing, backed by science, to maximize your progress and keep you on track.

My Typical Day

My day is built around intentional habits that prioritize health, mindfulness, and longevity. Here’s what it looks like :

• 6:00 AM – Morning Breath work & Meditation : I start with 5 mins of diaphragmatic breathing to oxygenate my body and calm my mind, followed by mindfulness meditation to set a positive tone for the day.

• 6:45 AM – Organic Breakfast & Gratitude Practice : I enjoy a nutrient-dense breakfast, like a smoothie with organic blueberries, dark chocolate, macca, physillium husks,  reishi mushroom, grass fed beef whey protein and moringa. While eating, I reflect on three things I’m grateful for to cultivate positivity.

• 7:00 AM – Exercise : My routine varies—skipping,  strength training, or a brisk walk. I focus on how my body feels, not just performance, to stay connected to my movements.

• 9:00 AM – Work with Intention : I approach tasks mindfully, taking short breaks to stretch or breathe deeply.

• 12:00 PM – Organic Lunch : I choose whole, organic foods like grilled vegetables, quinoa, and lean protein. I eat slowly, savoring each bite to enhance digestion and satisfaction.

• 3:00 PM – Midday Check-In (5 mins) : A quick pause to assess my energy and emotions. If I feel stressed, I do a 2-minute breath work session to reset.

• 6:00 PM – Light Evening Activity : A leisurely walk or gentle stretching to unwind, often paired with listening to a podcast on health or mindfulness.

• 7:00 PM – Organic Dinner & Reflection : A light meal, like a salad with wild-caught fish. I journal about my day, asking, Why did I make certain choices? How did they serve me?

• 9:00 PM – Evening Meditation : A guided meditation to relax and prepare for restful sleep.

• 10:00 PM – Sleep : I aim for a good quality sleep in a dark, cool room to support recovery and longevity.

  
  
  
  

This routine isn’t about perfection—it’s about awareness. By making conscious choices, from what I eat to how I move, I align my actions with my goal of living a long, vibrant life.

Your 21-Day Kickstart to Healthy Living

This 21-day plan is designed to build habits gradually, using simple tools and strategies to create lasting change. The goal is to be mindful in everything you do—whether it’s eating, moving, or thinking—and to ask, Why am I doing this? This reflection fosters accountability and keeps you aligned with your health goals.

Week 1: Build the Foundation

Focus : Establish core habits with breath work, meditation, and mindful eating.

Daily Actions :

• Morning Breath work (5mins) : Practice diaphragmatic breathing (inhale for 4 seconds, hold for 4, exhale for 6). This reduces stress and improves oxygen flow.

  • Science: A 2018 study in Frontiers in Immunology found that controlled breathing lowers cortisol levels, reducing stress and inflammation.

• Morning Meditation (5 mins) : Use a guided meditation app (like Headspace) to focus on your breath or gratitude.

  • Science : Research from JAMA Internal Medicine (2014) shows meditation improves mental health, reducing anxiety and depression symptoms.

• Organic Food Choices : Aim for one organic meal daily, prioritizing whole foods (vegetables, fruits, lean proteins). Ask, Why am I choosing this food?

  • Science : A 2019 study in Environmental Research linked organic diets to lower pesticide exposure, which may reduce chronic disease risk.

• Exercise (20 mins) : Walk, stretch, or do bodyweight exercises (e.g., squats, push-ups). Focus on how your body feels.

• Evening Reflection (5 mins) : Journal one choice you made today and why it mattered (e.g., “I chose a salad because it nourishes me”).

Tool Tip : Download a meditation app guided sessions to stay consistent.

Week 2 : Deepen Awareness

Focus : Add mindfulness to movement and explore DNA testing for personalized insights.

Daily Actions :

• Morning Breath work (7mins) : Add a box breathing technique (inhale 4, hold 4, exhale 4, hold 4) to enhance focus.

• Morning Meditation (7mins) : Try a body scan meditation to connect with physical sensations.

• Organic Food Choices : Aim for two organic meals daily. Practice eating without distractions (no phone or TV) to enhance mindfulness.

• Exercise (30 mins) : Include one strength session (e.g., resistance bands) and one cardio session (e.g., cycling) weekly. Ask, Why does this movement matter to me?

• Evening Reflection (5 mins) : Write about a moment you felt fully present today and why it felt meaningful.

• DNA Testing (Optional) : Consider a DNA test (e.g., Viome ) to uncover genetic predispositions for nutrition, exercise, and sleep.

  • Science : A 2020 study in Nature Reviews Genetics highlights how genetic testing can optimize diet and exercise plans by identifying individual metabolic needs.

• Tool Tip : Research DNA testing providers and choose one that offers actionable health insights. Consult a professional to interpret results.

Week 3 : Commit to Longevity

Focus : Solidify habits and integrate mindfulness into all actions for lasting change.

Daily Actions :

• Morning Breath work (10mins) : Combine diaphragmatic and box breathing for a full session to boost energy and clarity.

• Morning Meditation (10 mins) : Experiment with loving-kindness meditation to foster positivity toward yourself and others.

• Organic Food Choices : Aim for 80% of meals to be organic and whole. Reflect on how food choices impact your energy and mood.

• Exercise (40 mins) : Mix strength, cardio, and flexibility (e.g., yoga). Schedule workouts like appointments to prioritize them.

• Evening Reflection (10 mins) : Journal about your progress: What habits feel natural? Why am I committed to this journey?

• Mindfulness Practice : Pause three times daily to ask, What am I doing right now, and why? This builds awareness in routine tasks.

• Tool Tip : Use a habit-tracking app (like Streaks) to monitor your progress and stay motivated.

Key Materials for Longevity

To extend this 21-day kickstart into a lifelong journey, focus on these pillars :

• Morning Meditation or Breath work : Start your day with 10-15 mins of either practice to reduce stress and enhance focus. Consistency compounds benefits over time.

• Mindfulness : Apply awareness to every action—eating, exercising, working. Regularly ask, Why am I doing this? to align choices with your goals.

• Organic Food Choices : Prioritize whole, organic foods to minimize toxin exposure and maximize nutrient intake. This supports cellular health and longevity.

• Regular Exercise : Aim for 150 mins of moderate exercise weekly, mixing strength, cardio, and flexibility to maintain muscle mass and heart health.

• Conscious Living : Live with intention. Whether it’s choosing sleep over scrolling or gratitude over complaints, small, mindful choices add up.

Staying on Track : Tips & Tools

• Set Reminders : Use phone alarms for breath work, meditation, and reflection to build consistency.

• Find Community : Join online fitness groups or local wellness events to stay motivated. Share your journey on social media using #KomangarnawaHealthyLiving.

• Track Progress : Use a journal or app to log habits and reflect on how they make you feel.

• Personalize with DNA Insights : If you opt for DNA testing, use results to tailor your diet (e.g., low-carb if you’re genetically prone to insulin resistance) or exercise (e.g., endurance vs. strength based on muscle fiber type).

• Celebrate Wins : Reward yourself after each week (e.g., a new workout outfit or a massage) to stay excited.

Why 21 Days?

The 21-day timeframe is a powerful starting point. While the “21 days to form a habit” idea is debated, research from European Journal of Social Psychology (2009) suggests it takes an average of 66 days for habits to become automatic, but 21 days is enough to see tangible benefits and build momentum. By focusing on mindfulness and asking why, you’ll create a feedback loop that makes healthy choices feel rewarding.

Healthy living isn’t about drastic changes—it’s about small, conscious choices made daily. My typical day is a testament to how breath work, meditation, organic eating, and mindful movement can transform how you feel and live. This 21-day kickstart is your invitation to try it for yourself. Ask, Why am I doing this? at every step, and let your answers guide you toward a life of vitality and longevity.

Share your journey with me on social media with #KomangarnawaHealthyLiving. Let’s build a healthier, more mindful world.

To learn more, book a fitness consultation, or simply connect to share your journey and aspirations, you're welcome to reach out via Instagram or email. Each step, each choice towards wellness, is a move towards realizing your fullest potential.

Email : info@komangarnawa.com Instagram : Connect with me and let's embark on this journey together.

Your path to wellness is as unique as your fingerprint, and with the right support and guidance, achieving your health and fitness goals is within reach. I'm here to support your journey toward living well, helping you to find and fulfill your purpose through a holistic approach to fitness and wellness.

Thank you for your time and let's make each day a step towards our best selves.

Stay conscious!

Komang Arnawa