New exercises and filters soon
During the month, it is planned to add many new exercises and a filters for selecting categories.
For abs, biceps, back, shoulder, arms and legs, weight loss, stretching, eyes, man/female, and others 💪🤸♀️🧘♀️
Stay tuned for updates…
During the month, it is planned to add many new exercises and a filters for selecting categories.
For abs, biceps, back, shoulder, arms and legs, weight loss, stretching, eyes, man/female, and others 💪🤸♀️🧘♀️
Stay tuned for updates…
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Main functions of the bot
💪 receive exercises
⏰ schedule settings
⏸ pause reminders
📊 my stats
🥋 change reminder type: exercises, drink a water, relax your eyes, straighten your back, meditaion, custom message, etc.
🌍 change country, timezone and language
✉️ share bot with friends
Use /menu command.
@OfficeGymBot
💪 receive exercises
⏰ schedule settings
⏸ pause reminders
📊 my stats
🥋 change reminder type: exercises, drink a water, relax your eyes, straighten your back, meditaion, custom message, etc.
🌍 change country, timezone and language
✉️ share bot with friends
Use /menu command.
@OfficeGymBot
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How to set a reminder schedule
1. Click «Schedule» button
2. Select days and time
3. Click «Save»
@OfficeGymBot
1. Click «Schedule» button
2. Select days and time
3. Click «Save»
@OfficeGymBot
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Do you like a new form to set up reminders?
Anonymous Poll
89%
Yes, it’s good 👍
6%
It doesn’t matter
6%
No 👎
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Hello, dear friends 👋
Our team wants to make useful product to better health. We can do it only with your feedback.
Feel free to write your ideas, wishes and questions about @officegymbot 🤝
Thank you!
Our team wants to make useful product to better health. We can do it only with your feedback.
Feel free to write your ideas, wishes and questions about @officegymbot 🤝
Thank you!
We know that you value your health and need great service. This product is in your hands.
Your support motivates to make bot better, feel free to write what features to add or improve 🙌
Your support motivates to make bot better, feel free to write what features to add or improve 🙌
How to make good habits
1. Make it obvious
2. Make it attractive
3. Make it easy
4. Make it satisfying
E.g., bot helps to have a habit of doing exercises.
1. It sends notifications in Telegram (obvious).
2. Remember your goal: improve well-being, freedom from pain, belly fat, abs, 6 pack, build muscles, etc (attractive).
3. Bot sends exercises for just 1 minute (easy).
4. Combine exercise with rest from work, drink water and juice, eat fruit (satisfying).
1. Make it obvious
2. Make it attractive
3. Make it easy
4. Make it satisfying
E.g., bot helps to have a habit of doing exercises.
1. It sends notifications in Telegram (obvious).
2. Remember your goal: improve well-being, freedom from pain, belly fat, abs, 6 pack, build muscles, etc (attractive).
3. Bot sends exercises for just 1 minute (easy).
4. Combine exercise with rest from work, drink water and juice, eat fruit (satisfying).
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How to break a bad habit
1. Make it invisible
2. Make it unattractive
3. Make it difficult
4. Make it unsatisfying
E.g., how to give up sugar.
1. Remove sugar from the table (invisible).
2. Highlight the benefits of avoiding your bad habits. You want to be healthy and fit (unattractive).
3. Don’t buy sugar in advance. When you want it again, you'll have to go to the shop (difficult).
4. After eating sugar, do a strength workout: push-ups, squats, running up the stairs (unsatisfying).
1. Make it invisible
2. Make it unattractive
3. Make it difficult
4. Make it unsatisfying
E.g., how to give up sugar.
1. Remove sugar from the table (invisible).
2. Highlight the benefits of avoiding your bad habits. You want to be healthy and fit (unattractive).
3. Don’t buy sugar in advance. When you want it again, you'll have to go to the shop (difficult).
4. After eating sugar, do a strength workout: push-ups, squats, running up the stairs (unsatisfying).
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How to increase quality of sleep and wake up early
1. Go to bed 8 hours before you want to wake up.
2. Take a hot shower before going to bed.
3. Air the room or cool down.
4. Sleep in darkness and silence.
5. Dim the lights 1 hour before bed.
6. Don’t drink caffeine in the afternoon: coffee, tea, cocoa, cola, etc.
7. Don't eat 2-3 hours before bed.
8. Don’t active and strength exercises 1 hours before sleep.
1. Go to bed 8 hours before you want to wake up.
2. Take a hot shower before going to bed.
3. Air the room or cool down.
4. Sleep in darkness and silence.
5. Dim the lights 1 hour before bed.
6. Don’t drink caffeine in the afternoon: coffee, tea, cocoa, cola, etc.
7. Don't eat 2-3 hours before bed.
8. Don’t active and strength exercises 1 hours before sleep.
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