Dec '25 (edited) • Resources
How is the 13 Week Evolution Structured?
Week 1 — Daily 10 (NON-NEGOTIABLE)
--10 minutes of intentional movement every day.Walk, bike, mobility, bodyweight circuit—doesn’t matter. ---10 minutes counts.This is the “I keep promises to myself” habit.
Week 2 — Hydration
--64 oz water/day minimum.
Week 3 — Protein Floor
--Hit 0.5g protein per lb of bodyweight/day (or a simple floor like 100g/day).
Week 4 — Strength Training (Foundation Week)
--2–3 strength sessions/week (simple plan provided; gym or at-home options).You’ll build the engine that makes the rest of the program work.
Week 5 — Mobility / Stretching
--5–10 minutes, 3x/week minimum.Daily is awesome, but we keep this realistic early so you don’t fail from “too much, too soon.”
Week 6 — Produce
--5 servings/day (minimum 3 if you’re struggling).
Week 7 — Sleep Window
--7+ hours + consistent bed/wake time at least 5 nights/week.
Week 8 — Reading
--Read 10 minutes/day (personal growth / motivation).
Week 9 — Mindfulness Reset
--5 minutes/day (deep breathing, meditation, quiet walk, prayer, etc.).
Week 10 — Gratitude
--1 gratitude entry/day. One sentence counts.
Week 11 — Plan + Home Food
--Plan 2–3 days ahead + 1 home-cooked meal/day (or 5x/week minimum).This is the “adulting habit” that makes nutrition doable.
Week 12 — Track Intake (Calibration, not obsession)
--Track food + all liquids 3 days/week.This is about awareness and adjustment—not perfection.
Week 13 — Weekly Review + Boundaries
--A 20-minute weekly review (score habits, reflect, adjust) + set simple caps for the next week, like:
- Alcohol (if applicable)
- Added sugar (example cap: <50g/day on chosen days)
- Ultra-processed snacks (example: 3 whole-food days/week)
0
0 comments
How is the 13 Week Evolution Structured?
powered by
skool.com/13-week-evolution-8193
The 13 Week Evolution is a fitness and habit-stacking challenge that helps you level up your health by building 13 new habits—one week at a time.
Suggested communities
Powered by