6-Week Healthy Habit Challenge

In the middle of September, I participated in a three-day fitness competition. I finished in the top 5 for every workout except for two. Those two workouts were strength-based.

Because my overall placing in the competition was severed by those two scores, I committed myself to getting stronger. I gave myself two months to get as strong as I could. I weighed 190-lbs then.

Fast forward to Thanksgiving and I stepped on the scale Thursday morning at 218-lbs. I was 28-lbs heavier than I was in September.

But most of that weight-gain was good. I was stronger in every category, with a PR in every lift to prove it. Most notably, I went from a 275-lb squat clean to a 315-lb power clean.

These two pictures were taken about 6-weeks apart. Can you tell the difference?

Now, as I prepare for the Crossfit Open at the end of February, I’ve started to lean back out. In three weeks, I’ve lost 10-lbs while maintaining my strength numbers. I believe I’ll be back around 190-lbs in about six more weeks.

There’s a right way to gain muscle and lose fat. And I believe I have the answer.


Beginning on January 4th, we’re running a 6-week health challenge. I’ve been working tirelessly with our head nutrition coach (Tyre) on this.

At the beginning of the challenge, you will meet with a personal nutritionist to set goals and create a customized plan. Then, you will receive access to an online course that we’ve put together full of videos, articles, and resources to help you. You will report every day virtually to your coach based on how you’re adhering to that plan.

At the end of the six weeks, you will have developed six of the most crucial health habits. With this approach, you can put on 28-lbs of muscle or trim 28-lbs of fat. It just depends on your goal.

I’m really proud of what Tyre and I have put together. I believe it’s one of the best things we’ve ever created at RxFIT.

And it comes at a perfect time right before you start working on your 2021 New Year’s Resolution.

Learn more about the challenge here.


Daily WOD

I’m challenging you right now to workout 50 days in-a-row. Here is your workout today:

Day 36 (of 50)
5 Rounds For Time:
10 Deadlifts
12 Pull-ups

Other Articles in this Series:
1. Habits: 2021’s 6-Week Challenge
2. Habits: Pull and Push
3. Habits: Plate Method
4. Habits: Macronutrients
5. Habits: Exercise
6. Habits: Eating-on-the-Go
7. Habits: Sleep and Stress
8. Habits: Supplements, Fad Diets, and Mindset
9. Habits: Hermit Crabs

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