One new habit a week. Ten minutes a day. Never miss twice.
Built for busy adults who have started and stopped more fitness programs than they can count.
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13 WEEK EVOLUTION7-DAY KICKSTART · DAY 1You've done this before. Six weeks in, one bad week, and it's gone.
You don't need more information. You know what to eat. You know you should move.
What you've never had is a system that survives a bad Tuesday.
The fitness industry sold you all-or-nothing programs built for someone else's life — then blamed you when they didn't stick.
Three things make this different, and none of them are about willpower.
You never learn thirteen things at once. Week 1 is ten minutes of movement. That's the whole assignment.
One miss is a blip. Two is a pattern. The program is built around the second day, not the first.
If a week doesn't hold, you run it again. Nobody starts over. That's a feature of the design, not a failure in you.
Every habit carries forward. By Week 13 you're running all of them — not because you overhauled your life, but because you added one thing at a time.
Tap any week to see what it actually asks of you.
Ten minutes of intentional movement. Walk, bike, mobility, bodyweight circuit — it all counts. This is the “I keep promises to myself” habit, and it never stops.
64 oz a day, five days a week. Start early instead of playing catch-up at night. Low energy, cravings and headaches are dehydration more often than people think.
0.5g per pound of bodyweight, or a flat 100g floor. This is the one that quietly reduces cravings and makes every habit after it easier.
Two sessions a week, gym or at home, with a simple plan provided. This builds the engine that changes your body and protects you as you age.
Five to ten minutes, three times a week. Daily would be great, but three keeps it realistic so you don’t fail from too much, too soon.
Five to ten minutes, five days a week. Breathwork, prayer, meditation, guided audio, a quiet walk — your choice. This is what keeps you consistent when life gets loud.
Ten minutes a day. Book or audiobook. Mindset, faith, growth — anything that strengthens the way you think.
Pick one screen boundary and hold it five days a week. No social until after your Daily 10, a phone-free block, or the phone out of the bedroom.
Pick one sleep change and hold it five nights. Screen curfew, caffeine cutoff, wind-down routine, earlier bedtime. Improves energy, cravings and recovery all at once.
Pick two lanes and hit both, five days a week. Whole-food anchor meal, cut liquid sugar, snack swap, protein and produce pairing. You upgrade rather than restrict.
One lane, one rule, five days a week — alcohol, nicotine or liquid calories. Guardrails you’ll actually keep, not rules you resent by Thursday.
Plan two or three days ahead, twice a week, with a quick grocery list. Kills decision fatigue and makes the food habits stick long after the program.
One gratitude entry a day for seven days, then build your next 30-day plan and choose the Core 5 habits you’ll carry forward.
About a minute. It writes your check-in post for you, so the accountability part stops being something you have to think about. All four programs are in it, it installs to your home screen, and it's free — the Kickstart is the demo.
| M | T | W | T | F | S | S | |
|---|---|---|---|---|---|---|---|
| Daily 10 | |||||||
| Hydration | |||||||
| Protein | |||||||
| Strength | |||||||
| Mobility | |||||||
| Mindfulness | |||||||
| Reading |
All three screens are running on their own. Tap what you did, copy, paste it in the community — and the week fills in behind you.
TRY THE TRACKER FREE →Free to use. Works on your phone. Your progress follows you across devices.
Not transformations. People who kept going.
I am starting to lose weight in this program. I am down nearly 20 lbs. Heading in the right direction and this program is helping.
My Wellness Score went from 53% Week 1 to 93% after 2.0. I feel so energized and am feeling different!
I see the differences in my day-to-day life. I cook more, I stopped ordering takeout, my joints and back don’t feel stiff anymore.
And who it isn't. Both matter.
I've spent the past 16 years meeting people who started programs that were never designed for their actual lives — then watching them blame themselves when it fell apart.
I'm also a busy dad who posts his own check-ins in the community every single day. Including the bad ones. In Week 10 of 2.0 I posted a score of 58 out of 64 and a failed Financial Wellness habit, because no one's perfect, and that's okay. You are allowed to repeat weeks as many times as you need in this program.
That's the whole point. This isn't a program run by someone who never misses. It's run by someone who misses, posts it, and doesn't miss twice.
Every tier includes the community, the check-in system, and the habit tracker app.
Cancel any time from your account. No contract, no cancellation call.
You run the week again. That is built into the program, not a punishment inside it. The rule is never miss twice — one missed day is a blip, two in a row is the start of a pattern, and the whole system is designed around catching the second day. Nobody starts over from Week 1.
Week 1 is ten minutes. By Week 13 you have thirteen habits running, but most of them are minutes or already folded into things you do anyway — drinking water, going to bed, eating. The check-in itself is about a minute in the app.
Yes, and people in all three of those situations are in it now. The Daily 10 is ten minutes of intentional movement — walking counts, seated mobility counts, pool work counts. Strength training has at-home and modified options. Nothing here requires you to be a particular age or starting point. If you have a medical condition, clear it with your doctor first — same as anything.
No. Every week has an at-home option. A gym makes the strength weeks easier, but plenty of members do the whole thing with bodyweight and a pair of dumbbells.
You repeat the week. That is the actual answer, and it is the thing that makes this different from every program that quietly expects you to keep pace or drop out. Repeat weeks are a feature.
2.0 — thirteen more weeks that raise the floor rather than adding volume. Hydration goes from 64 oz to 80, strength from two sessions to three, and you add things like Zone 2 cardio, journaling and a weekly planning ritual. The Alumni room is built for maintenance after that, with quarterly benchmark retests. All three programs are included on every tier, Standard up — nothing about the program itself is behind a higher price.
The check-ins are how the accountability works, and they are the single biggest predictor of who finishes. But they are four lines, they are inside a private community, and nobody is grading you. Plenty of people share very little and still finish.
The Kickstart in the tracker is free and always will be — seven days, one habit, no account, no card. It exists so you can find out whether this feels different before you pay for anything. The paid program is where the thirteen-week ladder, the community, the check-in threads, the leaderboards and the coaching live.
Yes. Annual works out to two months free on every tier — $299 instead of $348 on Standard, $1,490 instead of $1,788 on Premium, and $5,970 instead of $7,164 on VIP.
Standard. It is the whole program — 1.0, 2.0 and Alumni — plus the community, the check-in system and the tracker, and it is what most people need to start. Premium adds a monthly one-to-one call with me, the weekly group coaching call, a monthly review of your Habit Audit, and accountability pods. VIP adds weekly one-to-one calls, a full intake and movement screening, and a written report of what actually changed across your thirteen weeks. You can move up any time — nobody needs to buy the biggest thing on day one.
Take the Habit Audit instead. Ten questions on the five places a habit usually dies — anchor, starting point, feedback, identity, recovery — and you get back the one that is actually costing you the week, plus the guide for fixing it.
TAKE THE HABIT AUDITNo card. One email with your results.
You don't have to decide anything today.
START THE FREE 7-DAY KICKSTARTIf it doesn't feel different than everything else you've tried, you've lost nothing but seventy minutes — and you'll have moved every day for a week.
Ten questions, about five minutes, and you get back the one to fix first. You do not have to join anything to find out.
TAKE THE HABIT AUDIT