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FutureFit
FuturEdge · How-to Flashcards

FutureFit

FuturFit makes health a skill, not a chore. You learn how food, movement, sleep and posture actually work — and the smallest daily changes that pay back for decades. The goal: a body that can carry your ambition for 80 years.

FuturEdge · How-to 1

How to build a workout habit

1

⚡ The trick

Make it tiny. Make it daily.

🔥 Do this

  1. 1Start with 7 minutes. Same time, same place.
  2. 2Stack it onto something you already do (after brushing teeth).
  3. 3Track 7 days on a paper calendar — ticks beat apps.
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FuturEdge · How-to 2

How to read a food label

2

⚡ The trick

If sugar is in the top 3 ingredients, put it back.

🔥 Do this

  1. 1Read ingredients (top = most). Skip if sugar/oil leads.
  2. 2Check 'per 100g' — not the misleading 'per serving'.
  3. 3Aim under 5g added sugar per 100g.
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FuturEdge · How-to 3

How to fix bad posture

3

⚡ The trick

Ears over shoulders, shoulders over hips.

🔥 Do this

  1. 1Set a phone alarm every 45 min — stand, roll shoulders, stretch chest.
  2. 2Screen at eye level. Feet flat on floor.
  3. 3Sleep on your back or side, not stomach.
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FuturEdge · How-to 4

How to hit 10k steps without trying

4

⚡ The trick

Walking is the cheapest medicine.

🔥 Do this

  1. 1Take calls walking. Always stairs, never lifts.
  2. 2Park farther. Walk the last 10 min of any trip.
  3. 3Evening 20-min walk after dinner. Non-negotiable.
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FuturEdge · How-to 5

How to drink enough water

5

⚡ The trick

Pale yellow = winning.

🔥 Do this

  1. 11 glass on waking. 1 before each meal. 1 before bed.
  2. 2Carry a 1L bottle — refill twice a day.
  3. 3Check urine colour: pale = good, dark = drink now.
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FuturEdge · How-to 6

How to build a balanced plate

6

⚡ The trick

Half veg · quarter protein · quarter carbs.

🔥 Do this

  1. 1Fill half the plate with vegetables — any colour.
  2. 2Quarter with protein: dal, paneer, eggs, fish, chicken.
  3. 3Quarter with whole grain: roti, brown rice, millets.
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FuturEdge · How-to 7

How to beat sugar cravings

7

⚡ The trick

Cravings die in 20 minutes if you outlast them.

🔥 Do this

  1. 1Drink a full glass of water first.
  2. 2Eat a protein snack — nuts, dahi, paneer.
  3. 3Walk for 10 min. Crave usually gone.
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FuturEdge · How-to 8

How to sleep deep

8

⚡ The trick

Sleep is the cheat code for everything.

🔥 Do this

  1. 1Fixed bedtime. 8–9 hours for teens.
  2. 2No screen 30 min before bed. No caffeine after 4pm.
  3. 3Cool, dark, quiet room. Phone outside the bed.
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FuturEdge · How-to 9

How to recover from a workout

9

⚡ The trick

Recovery is where you grow, not the gym.

🔥 Do this

  1. 1Stretch 5 min right after.
  2. 2Protein within 1 hour — eggs, dahi, dal.
  3. 3Sleep 8 hours that night. Muscle is built asleep.
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FuturEdge · How-to 10

How to spot fake fitness advice

10

⚡ The trick

If it sells a pill, doubt it.

🔥 Do this

  1. 1Ignore 'lose X kg in 7 days' claims.
  2. 2Check qualifications — RD, MD, certified coach.
  3. 3Look for boring basics: sleep, walk, eat real food, lift.
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