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PREKURE: Mental Fitness 21-Day Program - March 2025
Introduction & Welcome
How the 21-day program works (2:52)
FAQs
Get ready. Get set. 2 weeks to go!
What is your goal?
Sort your support (4:47)
Where to get help right now for your mental health
Disclaimer
Get ready. Get set. 1 week to go!
PREKURE: Mental Fitness starts in 1 week!
Get ready. Get set. 1 day to go!
PREKURE: Mental Fitness starts tomorrow (3:54)
Week 1: Monday
Day 1: The cycle of low mood and how to break it
Lever 1: What we eat (3:25)
Eating guide and weekly meal plan
Bonus recipes
Day 1: FAQs
Day 2: Taking ownership and doing the ONE thing (5:42)
Lever 2: Movement (3:03)
Exercise tips + Build up to run 5K
Day 2: FAQs
Day 3: How to help and support someone with low mood (7:54)
Lever 3: Sleep (3:44)
Day 3: FAQs
Day 4: The Biology of Mental Fitness
Lever 4: Breathe (3:34)
Day 4: FAQs
Day 5: Antidepressants and lifestyle medicine (4:18)
Lever 5: Cold water immersion (2:50)
Day 5: FAQs
Week 2 Prep: Menu plans and recipes
Day 6: Joy (2:12)
Day 6: FAQs
Day 7: Self-talk medicine (8:53)
Day 7: FAQs
Week 2: Monday
Day 8: Micronutrients and mental fitness (6:33)
All about Fat
Day 8: FAQs
Day 9: Exercise and mental fitness (Part 2) (4:25)
HIIT Training and Home Workouts (4:28)
Day 9: FAQs
Day 10: Sleep and mental fitness (Part 2) (18:31)
Day 10: FAQs
Day 11: Nose breathing (Part 2) (5:11)
Day 11: FAQs
Day 12: Cold water immersion (Part 2) (5:13)
Day 12: FAQs
Week 3 Prep: Menu plans and recipes
Day 13: Self-Talk medicine (Part 2)
Day 13: FAQs
Day 14: Routine, structure & lynchpin habits (10:37)
Day 14: FAQs
Week 3: Monday
Day 15: A good day
Day 16: How to be your own coach (3:33)
Day 17: How to deal with setbacks
Day 18: My personalised emotional medicine cabinet
Day 19: 3 strategies for ongoing resilience
Day 20: Review and revision
Day 21: Sustaining my mental fitness
Summary
Congratulations!
Day 14: Routine, structure & lynchpin habits
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