Time to get into the DETAILS people!
This is everything you need to know about this incredible challenge:
Here are the four “requirements”:
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 inlcude pull ups, push ups and squats, that’s it! I’ll write it and post it to each of you every Sunday and it will include a warm up, the test, and some accessory work that could all together be a 45 minute workout.
Suggestions For "Personal Habits":
While it's completely up to you what you do, here are a few options of you're looking for inspiration
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 everything you need to know about this incredible challenge:
Here are the four “requirements”:
- Be Physically Active for *at least* 45 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 45 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 would 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 Nutiriton 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 (I suggest using My Fitness Pal). Just like the workouts, I am offering my nutrition coaching at a very discounted rate for all of you. Either way, I'll be post 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. For me, I weigh 250lbs (113kg) so I will drink at least 113oz 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 8-Hour Sleep Window Every Night. This does not mean you need to get 8 hours of sleep every night (although, that would be GREAT if you do!). It means that you must have 8 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, in my opinion, the MOST important part of being a healthy, happy, fit person.
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 inlcude pull ups, push ups and squats, that’s it! I’ll write it and post it to each of you every Sunday and it will include a warm up, the test, and some accessory work that could all together be a 45 minute workout.
Suggestions For "Personal Habits":
While it's completely up to you what you do, here are a few options of you're looking for inspiration
- 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 can be part of you activity for the day as it's intentional "movement"
- 15 minutes of reading daily (this can and probbaly 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)
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.