13 WEEKS · 13 HABITS · 1 BETTER YOU
You're not lazy.The program was wrong.
One new habit a week, stacked. 13 Week Evolution helps busy adults build healthier habits one at a time — without extremes, and without starting over every time life gets in the way.
Free, seven days, no card. Create a free account in the 13WE app and start Day 1 today.
- One habit at a timeWeek 1 is ten minutes of movement.
- Habits build on each otherEvery week adds one. Nothing gets dropped.
- Made for imperfect weeksMiss a day? Never miss twice.
- Survives real lifeRepeat a week. Never start over.
How 13 Week Evolution works, in 60 seconds.
You've done this before.
Six weeks in. One bad week. Everything falls apart.
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.
Most programs are built all-or-nothing, for someone else's life. When they don't stick, you get the blame. This one is built for yours.
The mechanism.
Five rules hold the whole thing up. None of them are about willpower.
One habit at a time
Week 1 is ten minutes of movement. That's the whole assignment. You never learn thirteen things at once.
Never miss twice
One miss is a blip. Two is a pattern. The program is built around the second day, not the first.
Every habit carries forward
When a new week starts, the old habits keep running. By Week 13 you're doing all thirteen — because you added them one at a time.
Repeat weeks when you need to
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.
Your fallback plan is still a win
Ten minutes in the living room instead of the full workout counts. The small version on a hard day is what keeps you in it.
The point isn't that you'll never miss a day.
It's that missing a day doesn't have to turn into quitting the whole thing.
Thirteen weeks. Thirteen habits.
One habit a week, stacked. Each week adds one, and everything before it keeps running. Tap a week to see what it asks of you.
Daily 10Week 1, 5 days a week
- DO
- Ten minutes of intentional movement, at least five days a week. Daily is the goal. Walk, bike, mobility, a bodyweight circuit — it all counts.
- WHY
- It's the “I keep promises to myself” habit. Everything else stands on it, and it never stops.
1 habit running
HydrationWeek 2, 5 days a week
- DO
- 64 oz of water a day, at least five days a week. Sparkling water counts. Start early instead of playing catch-up at night.
- WHY
- Low energy, cravings and headaches are dehydration more often than people think.
2 habits running
Protein FloorWeek 3, 5 days a week
- DO
- 0.5 g of protein per pound of bodyweight, or a flat 100 g floor, at least five days a week.
- WHY
- It quietly reduces cravings and makes every habit after it easier.
3 habits running
Strength TrainingWeek 4, 2 sessions a week
- DO
- Two sessions a week, at the gym or at home, with a simple plan provided.
- WHY
- It builds the engine that changes your body and protects you as you age.
4 habits running
MobilityWeek 5, 3 times a week
- DO
- Five to ten minutes of mobility or stretching, three times a week.
- WHY
- Daily would be great, but three keeps it realistic so you don't fail from too much, too soon.
5 habits running
Mindfulness ResetWeek 6, 5 days a week
- DO
- Five to ten minutes, at least five days a week. Breathwork, prayer, meditation, guided audio or a quiet walk — your choice.
- WHY
- It's what keeps you consistent when life gets loud.
6 habits running
ReadingWeek 7, 5 days a week
- DO
- Ten minutes, at least five days a week. Book or audiobook.
- WHY
- Mindset, faith, growth — anything that strengthens the way you think.
7 habits running
Doomscroll DetoxWeek 8, 5 days a week
- DO
- Pick one screen boundary and hold it at least five days a week: no social until after your Daily 10, a phone-free hour, the phone out of the bedroom, or a 30-minute screen curfew.
- WHY
- Your phone is usually where the minutes for everything else go.
8 habits running
Sleep WinWeek 9, 5 nights a week
- DO
- Pick one sleep change and hold it five nights: a screen curfew, a caffeine cutoff, a wind-down routine, an earlier bedtime, or the phone out of the bedroom.
- WHY
- It improves energy, cravings and recovery all at once.
9 habits running
Food UpgradeWeek 10, 5 days a week
- DO
- Pick two lanes and hit both, at least five days a week: a whole-food anchor meal, cutting liquid sugar, a snack swap, or pairing protein with produce.
- WHY
- You upgrade what you eat instead of restricting it.
10 habits running
Boundary WeekWeek 11, 5 days a week
- DO
- One lane, one rule, at least five days a week — alcohol, nicotine or liquid calories.
- WHY
- Guardrails you'll actually keep, not rules you resent by Thursday.
11 habits running
Meal PlanningWeek 12, twice a week
- DO
- Plan two or three days ahead, twice a week, with a quick grocery list.
- WHY
- It kills decision fatigue and makes the food habits stick long after the program.
12 habits running
Gratitude + GraduationWeek 13, all 7 days
- DO
- One gratitude entry a day for all seven days. Then build your next 30-day plan and choose the Core 5 habits you'll carry forward.
- WHY
- You finish with a plan for what comes next, not a finish line.
All 13 running
You're not completing thirteen separate challenges. You're building one system that gets stronger every week.
START WITH THE FREE KICKSTARTYour Evolution lives in one place.
The 13WE app runs in your phone's browser and installs to your home screen. Your progress follows you to any device you sign in on.
INBOX
Everything that needs you, in one list. Private: only you see it.
- MESSAGESOne-to-one with your coach or another member.
- ALERTSReplies to your posts and comments, mentions, and announcements.
One account. One system. One place to keep evolving.
The habit tracker is free to use. The full program, the members room and the coaching come with membership.
How it works in real life.
Practical and forgiving, without letting you off the hook. You still show up. The bar is just set where a busy person can clear it.
Choose your starting point
Try the free 7-Day Kickstart first, or start Week 1 of the full program.
Begin with one manageable habit
Ten minutes of movement. That's the whole first week.
Track what you actually do
Tap it in the app. About a minute a day. No guessing at the end of the week.
Add habits as you go
One new habit a week, while the earlier ones keep running.
Fall back when life gets hard
Do the small version. It still counts, and it keeps the chain unbroken.
Keep going, don't restart
Repeat a week if you need to. You pick up where you are, not at Day 1.
The weeks that usually end a program.
Here's what you do instead of quitting.
- A packed work weekThe Daily 10 is ten minutes. Do it before the day gets hold of you.
- Kids and familyA walk with the stroller counts. You're not failing — you're parenting.
- TravelA bodyweight circuit in the hotel room, a long walk, a full water bottle. The week goes on.
- A missed workoutNever miss twice. Tomorrow is the day that matters.
- A stressful weekRun your fallback plan. The small version is still a win.
- A changed routineRepeat the week and re-anchor the habit to your new schedule.
Real members. Real weeks.
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.
Built for real people.
Not workouts for athletes. Not another short-term diet. A habit-building system for busy adults, from wherever you're starting.
THIS IS FOR YOU IF
- You're a busy working adult and time is the real constraint
- You're a parent fitting this around everyone else
- You've started and quit programs before and assume you're the problem
- You're restarting after a long break, at any age
- You want something manageable that still works on your worst week
- You want accountability without all-or-nothing
THIS ISN'T FOR YOU IF
- You're looking for a 30-day shred
- You want a meal plan and macros handed to you
- You want results without changing anything daily
- You want a shortcut that promises it'll be effortless
Meet Mike.
- 16 years in fitness
- B.S. Exercise Science
- Corrective Exercise Specialist
- Behavior Change Coach
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.
Start free. Stay when it works.
Every membership includes the full program, the community, the check-in system and the habit tracker app.
The 7-Day Kickstart — free
Seven days, one habit, no card. It runs right in the 13WE app — the daily tracker, the lessons and The Daily 10, our free community room. Find out whether this feels different before you pay for anything.
Standard
or $299/year
- Full access to 13 Week Evolution 1.0, 2.0 and Alumni
- The companion Habit Tracker app
- Community & chat access
- Orientation module
- Leaderboards
7 days free, then $29/mo. Yearly is two months free. Cancel any time.
Premium
or $1,490/year — two months free
- Everything in Standard, plus:
- Monthly 30-minute 1:1 coaching call
- Weekly group video coaching call
- Monthly Habit Audit review
- Group challenges + Accountability Pods
7 days free, then $149/mo. Yearly is two months free. Cancel any time.
VIP
or $5,970/year — two months free
- Everything in Premium, plus:
- Your 13 weeks, documented — baseline, mid-point and final assessments, written up as a report you keep
- Weekly 45-minute 1:1 coaching calls
- Full intake: goals, benchmarks, movement screening, Wellness Score and Habit Audit
- Your habits built around your actual week — calendar audit and travel protocols
- VIP accountability pods
30 minutes, no pitch — we work out together whether VIP is the right fit.
Cancel any time from your account. No contract, no cancellation call.
Thirteen weeks is the beginning — not the finish line.
You don't graduate and go back to zero. You keep the habits you built, and you keep building on them.
- 1.0The 13 weeks above. One habit a week, stacked.
- 2.0Thirteen more weeks that raise the floor — 80 oz of water instead of 64, three strength sessions instead of two, plus things like Zone 2 cardio, journaling and a weekly planning ritual.
- ALUMNIBuilt for maintenance, with quarterly benchmark retests, for as long as you want it.
All three are included in every membership.
The questions people actually ask.
What if I miss days?
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.
How much time does this take each day?
Week 1 is ten minutes. By Week 13 you have thirteen habits running, but most of them are minutes or are folded into things you already do — drinking water, going to bed, eating. Logging your day in the app takes about a minute.
Do I need a gym?
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.
I'm older, or I have an injury or limitations. Can I do this?
Yes — people in their 70s, people with injuries and people with joint replacements 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 a particular age or starting point. If you have a medical condition, check with your doctor before you start, and skip anything that isn't right for your body.
What if I fall behind?
You repeat the week. That is the actual answer, and it's what makes this different from programs that quietly expect you to keep pace or drop out. Repeat weeks are a feature.
What happens after 13 weeks?
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.
What do I get with membership?
Standard is the whole program — 1.0, 2.0 and Alumni — plus the habit tracker app, the community and chat, the orientation module and the leaderboards. Premium adds a monthly one-to-one call with me, the weekly group coaching call, a monthly review of your Habit Audit, and group challenges with accountability pods. VIP adds weekly one-to-one calls, a full intake and movement screening, and a written report of what changed across your thirteen weeks.
How does the free 7-Day Kickstart work?
Open the 13WE app, create a free account and choose the 7-Day Kickstart. Seven days, one habit, no card. You track each day in the app and check in with everyone else in The Daily 10, the free community room. It exists so you can find out whether this feels different before you pay for anything.
Do I have to post publicly?
The check-ins are how the accountability works, and they're the single biggest predictor of who finishes. But they're four lines, they're inside a members-only community, and nobody is grading you. Plenty of people share very little and still finish.
Which tier should I start on?
Standard. It's the whole program, and it's what most people need to start. You can move up any time — nobody needs to buy the biggest thing on day one.
Is there a discount for paying yearly?
Yes. Standard is $299 a year instead of $348. Premium is $1,490 instead of $1,788, and VIP is $5,970 instead of $7,164 — two months free on both.
Not ready to start today?
Take the Habit Audit instead. Ten questions on the five places a habit usually dies, and you get back the one that's costing you the week — plus the guide for fixing it.
Free, about five minutes. No card. One email with your results.
Do the free seven days first.
You don't have to decide everything today.
START THE FREE 7-DAY KICKSTARTIf it doesn't feel different from everything else you've tried, you've lost nothing but seventy minutes — and you'll have moved every day for a week.