Seven days to find out if this one is different.
You've started programs before. This one starts with ten minutes of movement, and that's it. The 7-Day Kickstart is the first week of 13 Week Evolution, free, tracked in the app on your phone.
Start Day 1 free- No card
- No gym
- About ten minutes a day
You've done this before.
Six weeks in. One bad week. Everything falls apart, and you decide the problem is you.
It isn't. Most programs ask for everything on day one and have no plan for the bad Tuesday. 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 week. That's what the Kickstart is: one small habit a day, and a rule for the days it doesn't happen.
Here's the whole week.
Every day the app tells you the one thing to do. Nothing on this list takes more than ten minutes, plus a minute to log it.
Show up once START HERE
Ten minutes of movement. A walk counts. Then pick the moment it happens each day, and a busy-day fallback.
Learn where everything lives
Your ten minutes, plus a short tour of the app and the community. Watch it once and you're set.
Your starting line
Take the Wellness Score: 25 questions, about eight minutes. It's your baseline, not a grade.
Define your why
Write down what you want, and what you're done with. Notice how much water you drink. No target yet.
Your first habit stack
Ten minutes of movement plus 64 oz of water. Pick one simple water plan and use it all week.
The keeping is the program
Nothing new. Hold the two habits you have. That's the whole skill, practiced in one day.
Kickstart complete
Post your finish in the community, and decide whether Week 1 of the full program is next.
Each day ends with a 30-second check-in: easy, okay or hard, plus one line about how it went.
Two rules do the heavy lifting.
Neither one is about willpower.
Never miss twice.
One missed day is a blip. Two in a row is the start of a pattern. So the day that matters is the one after a miss, and the app is built around it.
The small version counts.
Stairs and a stretch on a packed day is still a win. Your fallback plan isn't cheating. It's what keeps you in it.
People who kept going.
Not before-and-after photos. Real members, in their own words.
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.
Who's behind it.
I'm Mike. I've spent 16 years watching people start programs that were never built for their actual lives, then blame themselves when it fell apart. 13 Week Evolution is what I built instead.
I'm also a busy dad who posts his own check-ins in the community every day. That includes the bad ones.
B.S. Exercise Science · Corrective Exercise Specialist · Behavior Change Coach
Fair questions.
Is it really free?
Yes. Seven days, no card, nothing to cancel. You create a free account in the 13WE app and start Day 1 the same day.
How much time does it take?
About ten minutes of movement a day, plus a minute to log it. Day 3's Wellness Score takes about eight minutes, once.
Do I need a gym or any equipment?
No. A brisk walk, a bike, some stretching or an easy bodyweight circuit all count. Whatever sounds least bad that day is the right answer.
I'm older, or I have an injury. Can I do this?
Yes. Walking counts, seated mobility counts, pool work counts. Nothing here needs 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 miss a day?
You don't start over. Never miss twice: get back to it the next day and keep going. The Kickstart is built for real weeks, not perfect ones.
Do I have to post publicly?
Check-ins go to The Daily 10, the free members-only room inside the app, not to social media. You'll see your post before it goes up, and you can keep a day's check-in private instead.
What happens after Day 7?
Your choice. You can start Week 1 of the full 13-week program (7 days free, then $29 a month, cancel any time), or stop there. Either way, nothing is charged unless you choose a membership.
Day 1 is ten minutes.
You can do ten minutes. Start today, and find out by next week whether this one is different.
Start Day 1 freeFree for seven days. No card, no gym.