CHALLENGE START DATE EXTENDED!
DAY 1 BEGINS JANUARY 22

We will start as a community on January 15, but if you join later, the challenge starts on the day you join!

This is a 4-week program.

Phase 1 is the first stage of a progressive programming plan that involves 6 phases. Each phase builds on the prior phase and is a scientifically-based movement program designed to help improve function, reduce pain, and enhance aesthetics. By the end of phase 6, you would be moving like an athlete!

This is technically a gym-based program. You can modify it for at-home if necessary, but understand that a few exercises will take a little bit of creativity. In general, you will need: Dumbbells and/or kettlebells, barbell (optional), med ball, physio ball, cable machine, bench, loop resistance bands (the short booty band version and long version for pullaparts), and a foam roller. A glute-hamstring machine is also incorporated for a few exercises. If doing this program at home, you would need something that you can stabilize your feet under while on your knees and a pad for your knees.

If you would like a program that compliments this challenge but can be done completely at home, I recommend you begin with my Elevate 1 and Elevate 2 programs first. 

Yes, all fitness levels are welcome!

Focus on building habits during these 8-weeks and create realistic expectations. You aren’t going to dramatically change in one week, but by using the method that I have taught for 10+ years, you will build habits that bring change bit by bit. Doing it this way will allow you to keep your results long-term because your habits direct your life!

So, focus on these areas: consistency in movement, meals, hydration, and sleep. That’s it! Show up for yourself every day and you are going to be absolutely amazed at what happens. As a side note, do yourself a favor and push yourself in every workout! This is how you will maximize your results. 

Depending on your starting point, adaptations can take anywhere from 6-8 weeks. This is a program that you can repeat and still see results. You may begin to see adaptations in your strength and aesthetics quicker than that, but results will vary with each individual. Remember, every person has a different movement history, health history, and metabolism, so try not to compare your results to others. Focus on performance in this program, and the body will follow. 

Yes, but in this community we focus on body recomposition. What I mean is that we are focusing on optimizing your body to its full potential. If you have excess fat to lose, that is included in the equation, but the way it works is that we focus on building muscle, increasing performance, and cleaning up the nutrition. By building muscle, you will naturally burn more calories at rest each day. By increasing performance, you will burn more calories in each workout and also build more muscle. By cleaning up your nutrition, you will reduce inflammation, balance hormones, and heal your metabolism. In this way, the fat will naturally shred off and your body will begin to optimize. 

Yes

Absolutely! Your meal plan includes a healthy swap guide that you can use to add variety or to switch out something that’s not your preference.

One common question asked is if you can mix up the meal plans, such as eat a breakfast from one and a lunch from another. In short, if you are wanting to stick to the suggested amount of calories in each meal plan, follow the weekly menu as is (with the exception of swapping out an ingredient for which you’ve already compared the macros). Each menu is designed looking at the overall calories/macros for the day. If you are wanting to swap out an entire meal, this will just take some homework on your end to compare the macros of both meals and ensure they are similar.

No. It’s important to remember that on active rest days, your body is still doing the hard work of building muscle and needs the appropriate fuel! You don’t have to worry about storing excess calories. If you are putting in the work on your movement days, your body will use the food you eat on your rest days for this muscle building and recovery.

If you miss a workout, pick right back up where you left off. Don’t skip ahead in your program because the workouts are progressive. 

Though not necessary, this is up to you and it depends on your fitness level. Guage how you’re feeling at the end of the first workout and don’t push yourself to the point of complete exhaustion or you could risk injury.

No, you do not need supplements. However, they can enhance your results, provided you are following the whole foods meal plan. My company, Tru Supplements, is dedicated to bringing you some of the highest-quality supplements out there that pair well with the MA lifestyle. View the suggested Muscle Building Bundle Here.

Progress photos are an amazing way to track your progress! Though not necessary (unless you are competing for the grand prize), they can encourage you on your journey. When you look at yourself in the mirror every day, you may not notice changes right away. Sometimes we are our own worst critics. However, by comparing progress photos, you can see the change more clearly! I also encourage taking progress videos. Take videos of those movements that you are struggling with during the first weeks and then take videos of those same movements later in the program or if you do another round, and let the progress motivate you to keep pushing forward!

The grand prize winner is based on two things: progress photos and group participation. Put the work in and challenge yourself in every workout, then jump on the platform and share your progress, connect with other warriors, and help others along their journeys, too! This is the sign of a leader. We are all in this together, so let’s push and motivate each other to make a true lifestyle change and see that transformation that each person desires!

Here are your challenge bonus links:

Exercise Library

Nutrition Foundations Course

Supplements Masterclass

Creating an Effective Workout Course

You have a few options after Phase 1 is finished! You can choose to repeat the program for another 4 weeks, or you can move on to Phase 2 of my 6-Phase System.