Commitment
Registration Opens: December 1st - December 31st, 2023.
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Program Begins: January 1st, 2024
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Program Ends: March 30th, 2024
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Recommended: Participants commit to the full 90-day challenge duration. Not all workouts need to be completed but this will slow down your progress and leaderboard ranking.
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Required: Participants must have access to 2 medium weight dumbbells and 1 heavy dumbbell/kettlebell. Barbell exercises can be used in place of dumbbells where appropriate.
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Recommended: Gym membership
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Tracking
Required: Participants take body measurements before starting using the provided tracker.
Required: daily weigh-ins, preferably in the morning and after relieving oneself.
- Take forward-facing, side, and back photos.
Recommended: Daily Weight Tracking (divide by 7 for average fat loss)
Recommended: Weekly Photos
Recommended: Monthly Body Measurements.
- Extra points for consistent tracking activities.
Mission
Required: 30 Minutes Workouts 7 Days Per Week.
Required: Minimum 3k Steps 7 Days Per Week.
Recommended Outside but Not Required
Recommended 5k-10k
Required: Daily 6-8 Hours of Sleep
Required: Daily Water Intake: 100oz
Required: Daily Protein Intake: 100g
Recommended: Daily Protein Intake: Goal Body Weight in Grams
Required 5 Minutes Daily but not limited to of at least 1 of the following:
Meditation, Breathing Exercises, Music, Screen Avoidance, Stretching, Foam Rolling, Ice Plunge, Muscle Massage, Gratitude Journaling,
Connection: Meet a Friend, Pet an Animal, Hugs, Cuddles, And Safe Consensual Sex.
Guidelines
Required: Use the provided app to log completed workouts with video evidence of each exercise.
Required: Engage with the workout of the day post in the Facebook Group.
Recommended: Post a daily screenshot of the "health" app indicating daily steps.
- Encouragement to share meals or meal prep in the group.
- Share helpful tips and recipes for bonus points.
- Participation in weekly challenges for leaderboard placement and points.
- Earn points for various activities, including workouts completed, meals eaten, nights slept, steps taken, practiced mindfulness, rest and recovery.
- Recognition and rewards for leaders at the end of each week and month.
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Environment
Required: No-Excuses and No-Judgment Zone.
Required: Participants are encouraged to come as they are and give their best effort.
Required: Don’t make excuses and accept accountability for your actions.
Required: We foster positivity, encouragement, and effort is rewarded.
Required: ZERO TOLERANCE FOR ABUSE, HARASSMENT, AND BULLYING, WITH STRICT CONSEQUENCES.
Equipment
