Free Resources

Print it. Stick it on the fridge. Actually use it.

One-page tools we hand to real clients — protein charts, planners and checklists. Free, no signup. Each one pairs with an article in the Knowledge Hub.

Beginners

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ONYOMARK

Gym Beginner Guide

The first eight sessions, mapped out without the guesswork.

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Couples Fitness

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Busy Couple Weekly Planner

A one-page plan for training together without stealing time from life.

PDF · Free Download

Read the guide: The Complete Fitness Guide for Busy Indian Working Couples

Nutrition

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Don't Lose Your Mind Over Protein

A one-page protein chart of everyday Indian foods — grams, carbs, fat and how best to use each one.

PDF · Free Download

Read the guide: Don't Lose Your Mind Over Protein

ONYOMARK

Meal Prep Checklist

Two hours on Sunday. Real meals for the whole week.

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Lifestyle

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Health, Wealth & Relationships Posters

Three printable posters for daily habits that protect your health, strengthen your relationships, and guard your wealth.

PDF · Free Download

Printable Post-It Reminders

Small reminders that make a big difference. Five printable nudges for water, movement, breath, smart snacks, and walking calls. Just Print-Cut & Pin to your board.

PDF · Free Download