Free companion workbook · by Chad Walker

Build Your Ramp. Find Your Balance.

A Freedom Journey Workbook. Every assignment from The Ramp and The Balance as 34 fill-in worksheets, with journal pages in the back. Free when you join my newsletter.

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On January 2, 2008, I weighed 256 pounds.

I didn’t fix it with a resolution. My first Ramp was embarrassingly simple: a 20-to-30-minute workout five days a week, two food upgrades, and a morning weigh-in. I stepped on the scale and wrote the number down. No judgment. Just data.

I’ve been writing it down ever since. The plans, the weigh-ins, the wins, the crashes. Here’s the thing: a plan in your head is a wish. A plan on paper is a project.

Both of my books hand you assignments, chapter after chapter. This workbook puts every one of them on paper, in order, with room to do the work. Print it, grab a pen, and circle your start date.

Cover of the free workbook Build Your Ramp. Find Your Balance. by Chad Walker

The Ramp: on Amazon now · The Balance: coming soon

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What’s inside

Fifty pages, one printable PDF (US Letter). Every worksheet names the chapter it comes from.

Part 1: Build Your Ramp. 20 worksheets from The Ramp, grouped by the six phases of your Ramp year: Build, Climb, the Downslope and the Uphill, the Acceleration and the Launch, Sustaining the Leap, and Landing with Momentum.

The Simple Inventory: an honest read on where you’re starting — body, energy, performance, and how much of your week runs on stress
Your First Assignment: your Ramp headline (one sentence on what your first climb will do for you), three “too-easy” actions, and Ramp Day 1 on the calendar
Ramp or Cliff?: the five-question check you can run on any program, any time
Map Your Year and Minimum Effective Actions: when your climb starts, where the holidays fall, when you launch, and the small, repeatable actions that carry it
The Climb Tracker: mark each day you hit your Ramp actions
Your Downslope Blueprint: your core habits, and the specific days you’ll indulge on purpose, decided in advance and in writing
Your Post-Holiday Launch: your post-holiday goal, identity, phase window, and minimum effective actions
Your “Stay in the Air” Plan: the three core habits you’ll protect no matter what
Land with Momentum: the spring inventory before your next Ramp

Part 2: Find Your Balance. 14 worksheets from The Balance (coming soon), chapter by chapter.

Watch Yourself Wobble: three days, nine short answers
Find Your Values and Draft Your First Three Guardrails
The One-Week Audit: your time, energy, and focus, recorded without judgment
Sleep First: your own evidence file and three sleep rules
Your Energy Ledger: your five biggest withdrawals and your five biggest deposits
Flex-Proof One Commitment, Four Rails, One Script, and Rest at Three Levels
The Look-Back: one sitting, about an hour, to build your full guardrail system from your own history

Your Journal. Two daily pages and a weekly review, built from The Ramp’s journal system, plus four blank pages for whatever the season brings.

Who this is for

You’ve read The Ramp, or you’re reading it now, and you want the assignments done, not just highlighted.
You’re building a Ramp, this fall or whenever your next one starts, and you want the whole year on paper before the climb begins.
You’d rather write your own plan than copy mine. As I put it in The Ramp: use my Ramp as a guide, not a blueprint. This is where you write yours.

Who it’s not for: anyone looking for a meal plan, medical advice, or a 30-day miracle. The worksheets ask the questions. The answers are yours.

Send Me the Workbook

No book yet? The Ramp is on Amazon now: Get The Ramp on Amazon. The worksheets stand on their own well enough to start, and they go deeper once you know the stories behind them.

Decide. Commit. Succeed.
Chad

Educational content, not medical advice. Talk with your doctor before changing your diet, exercise, or sleep routine. My story is my story, not a promise about yours.