Here’s the deal: Each week you get a points budget to “spend” on habits. Harder habits = more points. Easier habits = fewer points. You choose what fits your life… but you still have to EARN it. 📌 Weekly Points Budget Week 1 = 10 points Week 2 = 12 points Week 3 = 14 points Week 4 = 16 points (Optional Week 5 = 18 points) ✅ Level 1 Habits (1 point each) • 5–7k steps/day (hit 5+ days) • Water at each meal • Take the stairs (no elevator) • 20–30g protein at breakfast • 1 fruit/veg with 2 meals • No liquid calories (soda/juice/fancy coffees) • Research menu before eating out + choose ahead • 1 mindful meal/day (slow down, no phone) • If drinking: 1 water per alcoholic drink • Stop eating 2 hours before bed 🔥 Level 2 Habits (2 points each) • 7–10k steps/day (hit 5+ days) • Water goal: ~½ your bodyweight (lb) in ounces/day • Strength train 2–3x/week • Hit your protein goal daily • No fast food all week • Alcohol max 1 day/week • No snacking after dinner • 1 high-protein meal prep day • Hit your fiber goal (25g women / 30–38g men) • Eat out max 2 meals/week 🧨 Level 3 Habits (3 points each) • Strength train 4x/week • Hit your protein goal daily (full target) • No alcohol all week • 7–8 hours sleep/night (average) • 13–15k steps/day (hit 5+ days) • Track nutrition daily (calories + protein) • No ultra-processed snacks all week • Protein at every meal (4 meals/day) 📌 Simple Rules 1) Daily habits count if you hit them 5+ days 2) Weekly habits count once if completed 3) Pick at least 1 nutrition habit weekly 4) Don’t pick habits that cancel each other out (ex: “no alcohol” + “water with alcohol”) 👇 COMMENT “IN” and tell me your Week 1 picks (10 points). Let’s build momentum first… then we level up.

December → End of January Choose Your Level. Commit. Show Up. Transform. The holidays are the #1 time people lose momentum… So we’re flipping the script and using these next 8 weeks to get ahead while everyone else hits pause. 👉 Pick the level you can stick to 100% 👉 Follow the daily/weekly rules 👉 Post your struggles, wins, questions, and progress in the comments to stay accountable Let’s turn this community into a literal results machine. 🟢 LEVEL 1 — FOUNDATION MODE For anyone who needs simple structure + consistency. GOAL: Maintain or lose 3–6 lbs DAILY RULES - 6k–8k steps - One high-protein meal (40g+) - 80–100 oz water - Don’t skip meals - One “better choice” per day - 5–10 min mobility or core work WEEKLY RULES - 3 strength workouts - Track something (protein or calories) 3–5 days - Prep 2 simple meals - Post your weekly win in the comments - Share one struggle you want help with 🟡 LEVEL 2 — LEAN & CONSISTENT For people who want visible changes even with a busy schedule. GOAL: Lose 6–12 lbs DAILY RULES - 8k–10k steps - Track calories + protein - 0.7–1g protein per lb - No alcohol Mon–Thurs - 10+ min home conditioning/mobility - No snacking after dinner - 100–120 oz water - Veggies 1–2x/day WEEKLY RULES - 4 strength workouts - Track nutrition 5–7 days - Plan 3 days of meals - Make 1 intentional healthy swap - Post your progress photo / non-scale victory - Comment your biggest challenge + how you handled it 🔴 LEVEL 3 — FULL SLAY TRANSFORMATION For people ready to make the most dramatic 8-week change. GOAL: Lose 12–20+ lbs DAILY RULES - 10k–12k steps - Track everything: calories, protein, water, sleep - Protein = 1g per lb - No weekday alcohol; max 1–2 drinks weekends - 15–30 min conditioning/mobility - No ultra-processed snacks - Veggies twice/day - Stop eating 2–3 hours before bed - 120–140 oz water (may vary depending on the person ) WEEKLY RULES - 5 strength workouts - Hit steps 6–7 days - Follow calorie/macro targets - Max 1–2 restaurant meals - Post your weekly win, weekly struggle, AND one tip that helped you - Share a weekly progress photo (optional but encouraged)

Quick video on some rules my clients swear by while traveling!! https://www.instagram.com/ryanbfitcoach?igsh=aXgweHo0NnNneHY5&utm_source=qr

Here’s a great video i listened to today on the way home from the gym! https://youtu.be/xSY4NWO3f8U?si=cvBKoSlVjOHPS0lr

🔹 Have a “Bare Minimum” Plan Even on low-energy days — get your steps in, hit your protein, and move your body for 10 minutes. That’s it. Small wins add up big time. 🔹 Stop Chasing Perfect — Build Identity You’re not “on” or “off” your plan. You’re someone who takes care of their body no matter the zip code. 🌎 🔹 Focus on Wins, Not Slip-Ups Every healthy decision you make on the road is a deposit toward your results. Don’t chase perfection — chase progress. : What’s one non-negotiable you’re committing to this week? (Mine: 8K steps a day and at least 100g of protein — no excuses 👊)