Challenges
Every one of these is free to do on your own. Tick a short list each day and see how far you get — or bring people with you, which is the part that actually works.
7 days · Mindfulness
A gentle week to slow down — a few minutes of breathing, gratitude, and a screen-free wind-down.
4 daily items →
7 days · Hydration
Build a hydration habit in a week — small, easy wins each day.
4 daily items →
10 days · Movement
Ten days of getting off the couch — steps, stairs, and little walks add up.
4 daily items →
10 days · Strength
Never lifted before? Ten days to build the habit with gentle bodyweight moves and recovery basics.
5 daily items →
14 days · Anti Inflammatory
A focused two-week push to lean out: tighter nutrition, a daily training stimulus, and consistent tracking.
7 daily items →
14 days · Hydration
Two weeks to feel more energized — dial in hydration, morning light, and steady sleep.
6 daily items →
14 days · Strength
Two weeks to groove the basics: move daily, eat enough protein, sleep well.
5 daily items →
14 days · Nutrition
Two weeks of eating closer to nature — more plants, more protein, and fewer processed foods.
5 daily items →
21 days · Anti Inflammatory
Anti-inflammatory, fat-loss-friendly habits — protein-forward meals, smart timing, and daily movement.
7 daily items →
21 days · Nutrition
Slow down and pay attention — three weeks of small, mindful eating habits.
4 daily items →
21 days · Mindfulness
Three weeks to build a calmer mind — daily meditation, gratitude journaling, and mindful moments.
5 daily items →
21 days · Hydration
Three weeks of high-performance energy habits: full hydration, circadian light, and airtight sleep.
7 daily items →
21 days · Strength
Three weeks to add real strength — progressive training, protein targets, and disciplined recovery.
6 daily items →
30 days · Anti Inflammatory
A simple daily checklist to help reduce inflammation: a couple of supplements, a few easy diet swaps, and a little movement — every day f...
7 daily items →
30 days · Mindfulness
A month to make mindfulness a way of life — deeper meditation, breathwork, journaling, and a digital sunset.
6 daily items →
30 days · Nutrition
A month of clean, whole-food eating — no refined sugar, no ultra-processed food, real meals only.
6 daily items →
Any of these can be your gym's challenge — a printable QR poster, members joining in their browser, and a daily roster of who has checked in. $99 for the year.
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