Welcome to the 7-day Kick Start 💥 This isn't just a challenge - it's an opportunity to prove to yourself that you can make fitness and health habits a regular part of your life. 𝗧𝗵𝗲 𝗳𝗼𝗿𝗺𝗮𝘁 𝗶𝘀 𝘀𝗶𝗺𝗽𝗹𝗲: 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝟱 𝘁𝗮𝘀𝗸𝘀 𝘁𝗼 𝗰𝗼𝗺𝗽𝗹𝗲𝘁𝗲 𝗲𝗮𝗰𝗵 𝗱𝗮𝘆: 1. Complete the Workout of the Day (WOD) 2. Drink 100+ ounces of water 3. Hit your protein target 4. No junk food or alcohol 5. Post your daily check-in on Skool (comment on this post) Each of the workouts is exactly 20 minutes, and Day 1 and 7 are the same workout so you can track progress. 𝗧𝗜𝗣𝗦 𝗙𝗢𝗥 𝗦𝗨𝗖𝗖𝗘𝗦𝗦: 𝘞𝘰𝘳𝘬𝘰𝘶𝘵𝘴: - Get your workout done as early in the day as possible. - Have a dedicated space for the workout (they are bodyweight workouts that can be done anywhere). You can do them in your bedroom, living room, basement, at the gym, in your backyard, at a park, etc. - For workouts 1 & 7, keep track of rounds as you go. A piece of paper (Post-it note) and pen work well. Each time you complete a round, make a line, then when you have 4 lines, make the 5th a dash through. - If you want access to the fitness app to follow along with the challenge and have extra accountability, upgrade to premium 𝘞𝘢𝘵𝘦𝘳: - Drink 20 ounces of water immediately upon waking. That way, you are 1/5 of the way there, and it will also help with digestion - Have a go-to water bottle that you know the size. For example, I have a 33.8-ounce water bottle, so a minimum of 3 of those per day - You CAN count water + electrolytes towards your daily total, but no other beverages count (coffee, sparkling water, etc.) 𝘗𝘳𝘰𝘵𝘦𝘪𝘯: - MINIMUM 0.7 x Body Weight each day. - For example, if I weigh 200 lbs, I need to eat at least 140 grams of protein per day. - Make protein the focus of each meal and/or snack - Check out the Inspired Eats - Recipe Guide for ideas to make this as easy and tasty as possible.

Happy Wednesday, all!! What WINS are you celebrating this week? Share in the comments!!

Hey all, @Dr. Mel Krug @Aryn Thomas @Jess Fee and I are all planning to revamp this community and get it hip hop poppin' again 😎 Here are some of the things we are actively doing and considering: - Shifting Vitality Vault to the classroom here (in progress) - Making trainings exclusively for this community, based on your needs/wants - Adding new resources around nutrition and fitness - Hosting live calls (more to come on this) - Continuing with monthly experiments - Increasing challenges As much as we THINK we know what you all might want out of this community, we would rather here it from you. Please vote on the poll with the TOP thing you want to see!! And, if you have other ideas, please share in the comments. I remember when I started this community 2 years ago and dreamed of the day we had 100 members. Now at 154, looking to continue supporting you all the best we can!! Be well, -Michael