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 👊)

Hey Ryan! Thank you so much for laying all of that out in the classroom so simply!!! Last summer I got rid of all the processed foods from my diet. (It was a slow and messy transition) but once I got there magic happened! I started shedding fat and my energy was through the rough! Unfortunately, slowly I built back bad habit but I'm ready to get back to it and that "course" was the spark I needed to remind me how simple it was! (Not easy, but simple!) Thank you!