60 STRONG Challenge - 2024
REGISTRATION CLOSED
Welcome to the 2024 Living With Courage (LWC) 60 STRONG Challenge!
This is a 60-day health challenge designed to give you all the tools you need to create healthy habits for life. At its core it’s an accountability program where we, as a community, work together to add positive daily activities to your routine so that you can become healthier, fitter and happier.
Welcome to the 2024 Living With Courage (LWC) 60 STRONG Challenge!
This is a 60-day health challenge designed to give you all the tools you need to create healthy habits for life. At its core it’s an accountability program where we, as a community, work together to add positive daily activities to your routine so that you can become healthier, fitter and happier.
What is 60 strong?
For 60 days we commit to FOUR (4) daily healthy tasks, with an addititonal one-three (1-3) perosnally chosen tasks. There will be additional challenges throughout, along with some daily "extra credit" points of focus. But the below four are the main "requirements".
Suggestions For "Personal Habits":
Part of the program is for YOU to pick 1-3 additional tasks to do daily. While it's completely up to you what you do, here are a few options if you're looking for inspiration
Weekly Test:
As a way to measure progress (aside from weight gain/loss, body fat, better sleep, less stress, etc.) I like having a simple little fitness test that can be a part of every Sundays activity. It will include squats, push ups and some form ov ab exercise, that’s it! I’ll write it and post it every Sunday and it will include a warm up, the test, and some accessory work that could all together be a 30 minute workout.
That is it in terms of the main details of this event!
Let's get to a few additional details:
Fitness / Nutrition Programming:
As mentioned before I am offering a very special deal to all of you who might want help with workouts and/or nutrition. I'm writing 60 days of very simple and basic workouts that would need little to no equipment, and 60 days of more advanced workouts that would include weights. For nutrition the program I am offering is a 15 minute consultation with you where we will discuss your nutrition habits and make a simple plan for you to follow throughout. This will be a general macronutrient-based program. Please click HERE and scroll to the bottom to see more details on these programs and to purchase.
In addition to all of this I will be sharing my personal nutrition plan, workout plan, water intake and breathwork for free most days that anyone can follow if they so choose.
This is a challenge designed to be doable by ALL. It's about creating good, healthy habits that can be sustained for life after the challenge is over.
- Be Physically Active for *at least* 30 minutes every single day. This can be active stretching, walking, strength training, crossfit, weightlifting, running, biking, anything! Whatever it is it must be INTENTIONAL ACTIVITY. While I STRONGLY suggest you do 30 minute straight, it’s totally cool if it ends up being broken up into shorter sessions. If you are lost here and need a program, I am offering a couple different levels of daily program that will allow you to meet the daily requirements at a large discount. You can purchase these on the registration page, and read about them at the bottom of this page.
- Follow a Nutrition Program. While I personally promote a specific way of eating, I know there are countless approaches that work. So for this program the only requirement is that you follow a set plan the entire time. I strongly suggest that you track your food too (My Fitness Pal is a great app for this). Just like the workouts, I am offering nutrition coaching at a very discounted rate for anyone who wants it. Either way, I'll be posting a LOT about nutrition, meal prep, approaches, and so on throughout the challenge as this is the one area most people struggle with the most.
- Drink Your Body Weight (in KG) in Ounces Daily. This ends up being around half your body weight in pounds. So if you weigh 175lbs (80kg) you would drink AT LEAST 80oz of water every day. For any of you that struggle with this, I’ll have plenty of helpful tips to keep this up!
- Give Yourself at LEAST an 7-Hour Sleep Window Every Night. This does not mean you need to get 7+ hours of sleep every night (although, that would be GREAT if you do!). It means that you must have 7 hours of intentional time for sleep. that means, no screens, lights out, in bed, trying - and hopefully getting - sleep. Along with nutrition, I will spend the most time helping out with this part of the challenge as for most, sleep is something that has never really been deeply thought about. I want to change that as sleep is the MOST important part of being a healthy, happy, fit person.
Suggestions For "Personal Habits":
Part of the program is for YOU to pick 1-3 additional tasks to do daily. While it's completely up to you what you do, here are a few options if you're looking for inspiration
- Spend at least 30 minutes outside every day
- 2-5 minute cold shower or cold immersion every day (I will explain more around the start of the challenge how both cold immersion and heat (sauna) benefits health so so much)
- 5 minute supported squat hold daily (this could also be part of your activity for the day as it's intentional "movement"
- 15 minutes of reading daily (this can and probably should be part of your better sleep habits!)
- 5 minutes of "grounding" daily (bare feet on Mother Earth, so so good for you!)
- No caffeine (as mentioned above, it's not a requirement, but worth taking out to practice control over potential dependence)
- No alcohol (I know for many this would b tough, but it would also be life changing for the better!)
- Many more options here and we can talk about them as the program ramps up and even at the start of the program
Weekly Test:
As a way to measure progress (aside from weight gain/loss, body fat, better sleep, less stress, etc.) I like having a simple little fitness test that can be a part of every Sundays activity. It will include squats, push ups and some form ov ab exercise, that’s it! I’ll write it and post it every Sunday and it will include a warm up, the test, and some accessory work that could all together be a 30 minute workout.
That is it in terms of the main details of this event!
Let's get to a few additional details:
Fitness / Nutrition Programming:
As mentioned before I am offering a very special deal to all of you who might want help with workouts and/or nutrition. I'm writing 60 days of very simple and basic workouts that would need little to no equipment, and 60 days of more advanced workouts that would include weights. For nutrition the program I am offering is a 15 minute consultation with you where we will discuss your nutrition habits and make a simple plan for you to follow throughout. This will be a general macronutrient-based program. Please click HERE and scroll to the bottom to see more details on these programs and to purchase.
In addition to all of this I will be sharing my personal nutrition plan, workout plan, water intake and breathwork for free most days that anyone can follow if they so choose.
This is a challenge designed to be doable by ALL. It's about creating good, healthy habits that can be sustained for life after the challenge is over.
What's included?
A supportive community!
You'll have access to a private discord where I'll be posting daily motivation, support, and plenty of other engaging posts. You can share ideas, thoughts, struggles, whatever you want! I'll also be offering daily posts through email on different ways to approach each of these requirements and so much more.
Workout and Nutrition Support!
I'll be posting my personal daily activities and nutrition plan most days. I will also post up countless ideas for activites and meals, links that have helped me, and much more. And for anyone looking for a nutrition and/or workout plan, I'm offering VERY discounted plans for anyone who registers for the challenge.
You'll have access to a private discord where I'll be posting daily motivation, support, and plenty of other engaging posts. You can share ideas, thoughts, struggles, whatever you want! I'll also be offering daily posts through email on different ways to approach each of these requirements and so much more.
Workout and Nutrition Support!
I'll be posting my personal daily activities and nutrition plan most days. I will also post up countless ideas for activites and meals, links that have helped me, and much more. And for anyone looking for a nutrition and/or workout plan, I'm offering VERY discounted plans for anyone who registers for the challenge.