Backgroud

To improve my physical wellbeing and body composition, I aim to build a sustainable, trackable, and motivating fitness routine. This document outlines a structured analysis of my current status, identifies key improvement areas, and proposes a refined plan aligned with the SMART goal framework.

Business Needs Collection

Current Goal

I want to become stronger, more defined, and energised – with a lifestyle that supports this transformation consistently

Targeted Body Shape

Lean and toned physique
Visible muscle definition (especially core and lower body)
Improved posture and energy levels

Current Figures

BMI: 20.5
Weight: 52 kg
Height: 160 cm
Diet: Eat freely without structured meal timing or nutritional tracking (2–3 meals/day)
Exercise: 5–6 hours per week (mainly yoga or Pilates, typically in the early morning or evening)

Gap Analysis

Data Collection

Weekly hours spent exercising
Time spent on passive activities (e.g. scrolling phone)
Sleep and recovery hours

Pain Points

Excessive time spent: - Driving - Cooking (manual & unplanned) - Passive phone use during “relax” time

Systems Used

iPhone: For tracking screen time and alarms
Clock/Schedule: For managing time blocks
Yoga Studio APP: Not currently integrated
classes Email: Not automatically calculated

As-Is Daily Workflow (BPMN Outline)

Wake up → Phone scrolling → Dress up → Drive to yoga → Yoga class → Shower → Drive to work → Lunch → Work → Drive home → Cook → Eat → Clean → Relax on phone → Shower → Sleep

Time Efficiency Observation

= Morning time leakage due to screen use - Evening delay caused by cooking without pre-planning - No buffer for recovery or structured night routine

Root Cause Analysis (5 Whys Example)

Problem: Cannot wake up early enough for strength training - Why? – Didn’t sleep early - Why? – Needed time to wind down - Why? – Felt stressed from the day - Why? – No proper decompression routine - Why? – Passive relaxation (e.g. scrolling) replaced active rest

To-Be Workflow (Optimised BPMN)

Wake up → Dress up → Home workout or yoga → Shower → Breakfast → Work → Prepped dinner → Light stretch → Evening reflection → Sleep on time

Improvement Recommendations

Area Current Recommendation Morning time Unstructured Avoid phone scrolling; begin with movement Exercise Yoga only Add strength/resistance twice per week Diet Unplanned Prepare weekly meal outline; light breakfast Sleep Disrupted Establish digital curfew; relax with journaling or reading Tracking None Use habit tracker or Notion page for daily log

Risks & Mitigation

Risk
Motivation drops
Overload during busy work weeks Stress before sleep returns
Mitigation Strategy Use social accountability or fitness app Have shorter 15–20 min workout alternatives Schedule decompression activities (e.g. journaling, Meditation)