Hey there, Standard Setters. Today is the day we stop saying "I'll start Monday" and actually start being about it. Welcome to the next 30 days. Here's your full rundown 👇 📅 The Timeline April 28 – May 26. One month. Real results. Make sure to join our Discord Chat! https://discord.gg/99C5PzcD 🎯 The 4 Standards (your non-negotiables) 1. 120g of protein/day 2. 3 intentional workouts/week 3. Daily hydration (we're breaking this down THIS WEEK) 4. Weekly measurements 📚 The Weekly Themes - Week 1: Hydration 💧 - Week 2: Protein 🍗 - Week 3: Carbs 🌾 - Week 4: Workouts 💪 🏆 How to Earn Points - Protein goal hit (120g) → 2 pts - Meal photo posted → 1 pt - Weekly check-in → 3 pts - Social post + tag @OBK.fitness → 5 pts - Referral → 15 pts 🔥 Leaderboard drops every Friday. Winner gets a free PT session. 🏆 ✅ Your Day 1 Checklist - Track your initial weigh-in + measurements in #check-ins - Download MyNetDiary if you haven't (or any calorie/macro tracker) - Review Week 1 hydration lesson - Snap a Day 1 meal pic 📸 - Drop your WHY in #goal-setting 💧 This Week's Focus: HYDRATION You track it. We coach it. You win it. — Coach Kait

☀️

Most people don’t have a motivation problem.They have a stress regulation problem. If your energy is inconsistent…If your cravings feel out of control…If you’re doing “everything right” but not seeing results… Your cortisol might be running the show. So for the next 14 days, we’re dialing it in. 🌿 CALM & CONTROLLED — 14 Day Cortisol Reset This is a simple, structured challenge designed to help you: ✔️ Stabilize energy ✔️ Reduce unnecessary stress spikes ✔️ Improve sleep + recovery ✔️ Feel more in control of your routine No extremes. No overwhelm. Just execution. We start April 1.

Your first 60 minutes matter more than you think. This is where your energy, cravings, and blood sugar get set for the day. This week, focus on:• Light exposure within 30 min of waking• Hydration before caffeine• 5–10 minutes of movement• Protein early (25–30g) You don’t need a long routine — just a consistent one. Win the morning → win the day. Start simple. Stack it daily. Let it compound.

In preparation for this Saturday’s Meals & Muscles in- person seminar we will not be having our call today! Check out a sneak peak to what’s in store and make sure to register! Would love to see you there! Saturday, March 14th, 9am https://obk.pushpress.com/landing/events/cal-7a5c5aca348348de90324bdddeca/login?fbclid=PAdGRleAQdMllleHRuA2FlbQIxMQBzcnRjBmFwcF9pZA8xMjQwMjQ1NzQyODc0MTQAAafQKR7oLmV6ejAJOYyg_L3J32aJOkNUQwcrukgCVX_Z_dhFvTqyrnyaIQWztA_aem_vhqj0DJ1ztVRuuP-3u1Gxw