Before you explore, here’s the simplest way to get started: ✅ Your First Two Steps 1. Go to the Quick Start Checklist 2. Complete your first Daily 10 (10 minutes of intentional movement: walking, biking, stretching, strength training, etc.) That’s it. Once you’ve done that, you’re officially started. How Everything Else Works (Quick Overview) - Message Boards:This is where daily check-ins and encouragement happen. A simple comment on the Check-In page like: “Daily 10 Complete ✅” counts. - Leaderboards:These are just for fun motivation. You earn points when your posts & comments receive likes, not performance. The more useful your comments, the more likes you get, the more your ranking improves! - Check-Ins: One short check-in on the message board per day. Late check-ins count. Missed days don’t disqualify you. This is how we stay accountable and motivated! If you want to stay quiet at first, that’s completely fine. If you ever feel stuck or unsure what to do next, you can message me directly. Start simple. Start imperfect. Just start. – Mike

How to Use: 1. Copy each of the habits that you need for the current week you're working on. 2. Paste them into a new message board post under the "Check-In's" thread. 3. Use the ✅/❌ to tell us whether you completed your habit that day or not 4. Fill in blanks (________) with your chosen rule for that week. 5. Tell us how many days you've completed this week (replace the # with number of days completed. 6. Tell us whether or not you've passed your habit for the week! Week #, Day # Daily 10: ✅/❌ (#/5 Days) Water 64: ✅/❌ (#/5 Days) Protein Floor: ✅/❌ (goal: ____g) (#/5 Days) Strength: ✅/❌ (Session #/2 this week) Mobility: ✅/❌ (Day #/3 this week) Mindfulness Reset: ✅/❌ (#/5 Days) Reading: ✅/❌ (10 min) (#__/5 Days) Screen Boundary: ✅/❌ (rule: __________________) (#/5 Days) Sleep Win: ✅/❌ (goal: __________________) (#/5 Nights) Fuel Upgrade: ✅/❌ (rule: __________________) (#/5 Days) Boundary Habit: ✅/❌ (#/5 Days) - Lane: A / B / C / D / E / F / G / H / I - Rule: _________________________________ Meal Planning: ✅/❌ (plan: ________________) (#/1–2 this week) Gratitude: ✅/❌ (#/5 Days) Todays Biggest Win: _______________________. Example: Week 3, Day 5 Daily 10: ✅ (4/5 Days) Water 64: ❌ (3/5 Days) Protein Floor: ✅ (goal: 100g) (5/5 Days) Passed Today's Biggest Win: Woke up early and went to the gym for the first time!

The 13 Week Evolution is a 13-week fitness + habit-stacking challenge built to help you become a stronger, healthier, more consistent version of yourself—by adding one new habit each week until you’ve built a full lifestyle system. This isn’t a “go hard for 2 weeks and burn out” program. It’s designed for real people with real schedules. The goal is to create progress you can actually keep. How it works - The program runs for 13 weeks. - Each week you’ll focus on one specific habit (simple, clear, and measurable). - You keep the habits you’ve already built, so your routine grows gradually. - By the end, you’ve stacked 13 habits that work together: movement, strength, nutrition, recovery, mindset, and consistency. Think of it like building a house: we lay a foundation first, then add one brick at a time until it’s solid. Here’s what you should expect as a member: 1) Weekly habit focus (the “one thing” for the week) Every week you’ll get: - A clear explanation of the new habit - Exactly what “success” looks like for that habit - Options for beginner / busy day / advanced so you can stay consistent no matter what - Common pitfalls + how to handle them The goal isn’t perfection—it’s building the habit into your life so it becomes automatic. 2) A simple fitness plan you can follow You’ll have a structured approach to training that’s designed to be: - Realistic (not 90-minute workouts, 6 days a week) - Scalable (beginner to advanced) - Sustainable (results without burnout) Depending on how you choose to do it, you’ll be doing a blend of: - Strength training - Conditioning/cardio - Daily movement 3) Nutrition habits without extreme dieting You won’t be forced into a restrictive diet or complicated meal plan. Instead, you’ll build nutrition consistency through habits like: - Hitting a basic protein floor - Hydration targets - Better food choices and simple structure - “Damage control” strategies for weekends, travel, and stressful weeks