the challenge you are about to read is simple.
so simple.
however, it is the hardest fitness challenge ever created.
and I hate that that is true.
when I first launched this challenge, 1,000’s joined.
less than 1% ever finished. At any level.
am I not motivating you?
I am not trying to.
You can’t do this…
…
Ok, are they gone?
I had to get rid of all the people who are scared of hard work.
If you’re still reading, you CAN do this!
but it won’t be easy.
Let’s dive in!
WHAT IS DAILY OVER DECADES?
You are not the result of a 6-week challenge or 75 days of hard work.
You are a result of actions repeated daily over your lifetime: DAILY OVER DECADES.
Everything you could ever achieve in your life is on the other end of proper habits done daily on a long enough timeline.
That’s it.
I’ve always been fascinated by the fact that we ONLY have TODAY. Tomorrow is not guaranteed, and yesterday is gone.
The DAILY OVER DECADES CHALLENGE is a fitness challenge, but the implications for completing this challenge will creep into every area of your life. You’ll become better at your job; you’ll become a better husband/wife; you’ll become a better parent; you’ll be a better human.
You’ll become these things not because you are fitter. You’ll become these things because you will unlock the secret to success: DAILY OVER DECADES.
HOW DOES THE CHALLENGE WORK?
It’s simple. You have one calendar year to complete the following:
You can do this in a standard year, i.e., JAN 1 – DEC 31, or simply an entire year, i.e., 1 JULY – 30 JUNE.
You pick your version and your level. So, for example, the most challenging version would be version 300 at Level III, and the “easiest” would be version 200 at Level I.
Now, to the details:
LEVEL I – The Monthly Discipline
Level I – 300/200 Training sessions in a year. If completing level I only, you need to set your standard for what counts as a training session, i.e., minimum 25-minute workout, etc.
*Rule: You cannot count more than one training session per day towards your total.
How to get it done:
- 300 Challengers should shoot for 25 training sessions per month.
- 200 Challengers should shoot for 16-17 training sessions per month.
LEVEL II – The Weekly Discipline
Level II – You must adhere to the level I rule and get at least 300/200 minutes per week of training.
*Rule: Training minutes cannot be averaged out for a year or month. At Level II, you must get 300/200 minutes of training each week of the year.
*Rule: If you train more than one time in a day, those training minutes will count towards your 300/200 total minutes in a week, but you still cannot break the level I rule of counting more than one training session a day towards your overall training session count.
How to get it done:
- 300 Challengers should aim for five 1-hr sessions per week or six 50-min sessions per week.
- 200 Challengers should aim for 4, 50-minute sessions per week or 5, 40-min sessions per week.
LEVEL III – The Daily Discipline
Level III – You must adhere to all rules in Levels I and II, and in each training day, you must burn at least 300/200 calories from training.
_*Rule: A training session is a block of time you have dedicated towards training. We encourage you to get 300/200 calories in one single session. However, if you want to break up sessions in a single day, you can. Example:You could do a strength workout for 200 calories in the morning, then go run a mile for 100 calories in the evening and that would still count as getting 300. Or you could go for a walk in the morning for 50 calories and hit an afternoon session for 250 calories.
How to get it done:
- 300 Challengers should burn 300 calories every training day.
- 200 Challengers should burn 200 calories every training day.
WHAT TO REMEMBER
Finishing at ANY Level is a SUCCESS in the challenge! However, the level of commitment you want to attain is up to you!
WHY IS IT STRUCTURED THIS WAY?
We are encouraging a practice of DAILY OVER DECADES. There are no “make-ups” or “averaging” allowed in the challenge. If we were to do so, challengers who procrastinated would begin training 3x per day the last three months of the year to try and make up for not having the proper daily habits. The idea behind this challenge is way bigger than finishing a set amount of work. It’s about being the person who can do hard things, in a simple way with a bit of effort, each day.
good luck.
try harder,
JM