4-Week Back to Basics Challenge
I’m really excited to invite you to join me for a 4-Week Back to Basics Challenge, starting October 13! 💪 Over the four weeks, we’re going to focus on something that is often overlooked: The basics. Everyone participating in the challenge will use the Everfit app throughout the four weeks. This is where you’ll find your workouts, videos, weekly goals and challenge activities, making it easy to see what you need to accomplish each week and keep track of your progress. Once you’re registered, I’ll get you connected and show you how to use it. Think of Everfit as your home base for the challenge — everything you need will be right there.
Week 1
WEEK 1 — BUILD YOUR FOUNDATION
We’re starting with the basics.
This week, we’ll focus on five habits:
💧 Hydration
Aim to consistently drink enough water throughout the day.
😴 Sleep
Create a routine that supports quality sleep, including a consistent bedtime and wake up routine.
📵 Less Mindless Scrolling
Become more intentional with your phone use, particularly in the evening and before bed.
🍷 No Alcohol
Give your body a full week without alcohol and pay attention to how you feel.
🚶 Daily Movement
Aim for movement 5 days this week, with approximately an hour of activity — walking, hiking, cycling or another activity you enjoy. You’ll also have a short 8–10 minute movement/fitness video to complete 3 out of 5 days.
The goal this week is simply to become more aware of how these foundational habits affect your energy, sleep, mood and overall well-being.
Week 2
WEEK 2 — NOURISH YOUR BODY
This week, we’re not starting from scratch! We’ll continue the habits we established in Week 1:
We will focus on eating nutritious, whole foods— while eliminating highly processed foods and added sugars as much as possible.
🥗 Eating nutritious, whole foods
💧 Continuing our hydration
😴 Continuing our sleep routine
📵 Continuing to reduce mindless scrolling
🍷 Continuing alcohol-free
🚶 Continuing our daily movement
The goal isn’t restriction or perfection. It’s to fuel your body with foods that support your energy, recovery, health and fitness — and notice how you feel when you do.
Now that we’ve established our Week 1 habits, we’ll keep them going and add nutrition.
Week 3
WEEK 3 — MOVE YOUR BODY
Now we’re going to turn up the fitness component!
We’ll continue everything from Weeks 1 and 2 and introduce a progressive 5-day fitness routine.
And don’t worry — this is not about destroying ourselves with exercise!
It’s about consistency, progression and challenging our bodies in a smart way.
Throughout the week, we’ll work on:
💪 Strength and fitness.
🥗 Eating nutritious, whole foods
💧 Continuing our hydration
😴 Continuing our sleep routine
📵 Continuing to reduce mindless scrolling
🍷 Continuing alcohol-free
🚶 Continuing our daily movement
You’ll have a structure to follow, while still listening to your body and modifying when needed.
Week 4
WEEK 4 — REINFORCE & MAKE IT YOURS
By now, we’ve added all of the habits and pieces of the challenge. This week isn’t about adding anything new — it’s about putting everything into practice one more time and reinforcing what you’ve built.
For one final week, we’ll focus on consistently following through with:
💪 Strength and fitness.
🥗 Eating nutritious, whole foods
💧 Continuing our hydration
😴 Continuing our sleep routine
📵 Continuing to reduce mindless scrolling
🍷 Continuing alcohol-free
🚶 Continuing our daily movement
Four weeks. Four weeks of showing up. Four weeks of investing in yourself.
Let’s finish strong — and build a foundation that lasts far beyond these 28 days!
Pricing
Your Investment If you currently train with me personally: $40 total for the entire 4-week challenge If you are participating without personal training: $80 total for the entire 4-week challenge That’s just $10–$20 per week for four weeks of structure, workouts, education and accountability.
THE BIGGER GOAL
This challenge isn’t about being perfect for 28 days.
It’s about asking yourself:
“What happens when I consistently take care of myself?”