The Studio

🚨Member Spotlight🚨

We unleashed our 100 day challenge a couple weeks back, and since then we’ve been talking a lot about building a routine that works for you. Sauna and cold plunge can be the anchor among other healthy habits you incorporate into your wellness plan. If you’re sticking to one thing, odds are you’re sticking to the others too.

Check out JC! 100 visits===>250 visits. The guy has been sticking to a plan and it shows! Routine sounds boring until results start showing up, then you realize it’s not boring at all. JC’s smile says it all. What lights up inside when you start treating yourself as a priority permeates and radiates more than anything else. We’re proud of you, JC, keep going brother! It’s been a pleasure watching you over the past couple years of your journey!

We’re excited to post Holly’s next milestone as well. You guys are killing it!

“No days off” doesn’t have to mean 7 days of running yourself ragged. We need to stop glorifying that mindset. Burnout is real. Overworking your body is real. You want to build a life with a routine that’s sustainable.

On the other hand, rest days don’t mean being stagnant. Movement and routine can be rest and allow the body to recover. Matter of fact, routine and discipline is what keeps the hard stuff moving in the right direction. There will be days you don’t feel like doing it. Routine makes giving into that voice that tells you to not to unbearable.

Sleep and a healthy circadian rhythm is arguably the most important part of any routine. Make it a goal this week to stay away from blue light (screens) and cheap dopamine (scrolling) for the first 30 minutes upon awakening and the last hour before bed.

Tag us and share your routine! Comment “100” to get our 100 day challenge for FREE!

YOU CAN’T OUTWORK UNDER-RECOVERY!!!

Welcome to week 3 of our 100 Day Challenge! This weeks focus is discipline with our recovery. That’s the overall focus now here’s the extra challenge:

30 minutes phone-free after waking.
60 minutes phone-free before bed.

We spend a lot of time talking about doing more: more workouts, more discipline, more productivity. This week we’re practicing something different: knowing when to shut it down. Recovery isn’t laziness. It’s part of getting stronger. Keep your original three commitments, and add this experiment for the next seven days. This helps our nervous system set for the day, and wind down in the evening after and before our greatest recovery “tool” if you will…sleep!

Let’s crush this week and don’t forget to post/tag/share yourself this week on your journey! 💪

It’s never too late to start so comment “100” to get our 100 day challenge if you haven’t yet! 100 days to close out the year to a better you. Start ahead this new year!

⚡️The energy paradox is real. The more you move, the more energy you have. THEN you sleep better when you’re ready to slow down.

Don’t overlook the opportunity for a small win. They stack up and have the potential to build something huge. So hit your workout, AND look for the opportunity to move a little extra wherever you can. You’ll never regret it.

More movement=More energy

🎉You made it through the first week, let’s keep it moving! ⏩

This week’s challenge:
🏃‍♂️MOVE FOR 30–45 MINUTES EVERY DAY🏃‍♀️

That doesn’t mean you need seven brutal workouts. We’re talking intentional movement. 30-45 minutes every day this week.

🚶‍♂️Walk.

🏋️‍♀️Lift.

🏃Run.

🚲Ride your bike.

🙆🏾‍♂️Stretch.

🧑‍🧑‍🧒‍🧒Play with your kids.

↗️Take the stairs.

🌳Go outside.

Just stop letting entire days go by without intentionally moving your body.

And remember — this does not replace the 3 commitments you chose on Day 1. Those are still your foundation. This week we’re simply asking:

Can you become someone who moves every single day?

Seven days. Let’s find out. Already missed a day?
You know the rule:

Never miss twice.

At some point during these 100 days, you’re going to mess up.

You’ll miss the workout.

You’ll eat a cheat meal.

You’ll have to stay up too late.

You’ll skip the thing you promised yourself you’d do.

Good.

Because the goal was never to be perfect for 100 days.

The real challenge is learning what to do after you don’t show up.

Our rule:

NEVER MISS TWICE.

Missed yesterday? Show up today.

Had a bad meal? Make the next one better.

Skipped your quiet time? Find 10 minutes today.

Didn’t move? Go for a walk.

One bad decision doesn’t erase your progress.

But one bad day can easily become two.
Then three.
Then “I’ll start again Monday.”

Not this time.

You don’t need to start over.
You just need to come back.

96 days left.

Keep going. 🔥

Haven’t joined us yet? You’re not too late.

DM “START” and we’ll send you the free 100-Day Guide.

Dm us or comment “START” below and get started with our “Start It In September” challenge to break the cycle of New Year’s resolutions. Get started today. Pick 3 disciplines and stick with them. You’ll be amazed before the new year this year!