Dalmor Nexus — Level up your health IRL.

Join squads, play together, and follow simple safe routines.

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WeeklyChallenges

WellnessTips inside

Strength 2–3×/week

Bodyweight basics: squat, hinge, push, pull.
Short sessions (20–40 min) and steady rest.
Focus on clean form before intensity.

Sleep & recovery

Consistent schedule; darker, cooler room.
Limit screens 60 min before bed.
Power naps 10–20 min as needed.

Simple nutrition

Protein in each meal (meat/eggs/dairy/legumes).
Colorful plates with veggies & fruit.
Hydrate through the day.

Mobility & posture

5–10 min/day: ankles, hips, T‑spine.
Light walks on rest days.
Neutral posture on lifts.

Mindset & focus

2–4 min breath work to reset.
Clear weekly goals (game/training/sleep).
Quick journal: 3 lines/day.

Safety first

Progress slowly: reps before load.
Stop if pain feels unusual.
Adjust based on how you feel.

Educational content only — not medical advice. Consult a healthcare professional/coach before starting or changing workouts, especially with pre‑existing conditions.

Matchmaking

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Weekly goals

Checklist: 2–3 workouts, 7 nights of sleep focus, daily mobility.

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