Back to Habits Challenge!

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About the challenge

Kick off the back-to-school season with healthy routines! This 4-week challenge will reinforce better fitness, nutrition, and overall well-being.

Daily Goals:

7 hours of sleep per night

100 oz of water each day

10k+ steps per day

Weekly Fitness Goals:

4 progressive overload workouts, alternating between upper body and lower body exercises.

Nutritional Goals:

Set a daily caloric range and track your macros while focusing on getting enough protein to support muscle growth and recovery. Consistent food tracking will be key to your success!

Need help figuring out your daily intake? I highly recommend downloading the Nutrition Foundations Course!

Mind & Spirit Goals:

Focus on getting enough sleep, hydration, and activity to reduce stress and keep hormone levels optimal!

Join the PaleOMG community for support during your transformative journey into the new season!

🏆 The Prize

$500 cash prize

🥇 How to win

Complete the following to be eligible to win:

Weekly Fitness Activities:
Participate in a specially designed progressive overload program, tailored just for this challenge, featuring two upper body and two lower body workouts each week.

Nutritional Habits:
Aim to track daily and consistently for the entire challenge. At the beginning, you’ll set a goal daily caloric range and then meticulously track your macros daily. You’ll also focus on eating 1g of protein per pound of body weight (or ideal body weight if goal is weight loss) to stay fueled for muscle growth and recovery.

Mind & Spirit Practices:
Get 7 hours of sleep and 100 oz of water each day, while reaching 10k steps daily.

Share your journey and wins on Instagram using the hashtag #paleomgfallfitness and tagging @paleomg. Every hashtag is an entry.
Winners will be randomly from the hashtag users, so the more you share, the better your chances of winning!

✍️ How to enter

Sign up & download the app

Sign up on this page to get started. To access the PaleOMG app and Progressive Overload Program, you'll need to subscribe to my app too, if you're not already a subscriber.

Submit before and after photos (optional)

Submitting progress photos is totally optional but a fun way to track your progress. If you choose to submit your final progress photos, submit them between October 17-19.

Share your journey

Share your wins on Instagram using the hashtag #paleomgfallfitness and tag @paleomg.

Frequently asked questions

You can join my app and community FREE for the first 7 days. After that, you'll pay $14.99/month or $99.99/year. That breaks down to just $0.49 a day or $0.28 a day — less than your morning cup of coffee!
YES! For the low price of $14.99/month or $99.99/year you'll receive everything you need to reach your goals (weight loss, strength training, bulk up, etc.). My app features workout programs and individual exercises that you can perform at home or at the gym. You also get nutrition guides and access to workouts from 1,000+ other top trainers.
If you haven't had success with fitness apps in the past, you may be skeptical about whether or not this will work for you. But I guarantee you'll get the results you’re looking for and stay motivated to keep going. Why? Because I will be there with you every step of the way, giving you all the knowledge and expertise I’ve gathered over the years!
My workouts are scalable to any fitness level. With video demonstrations & exercise descriptions, you’ll never be left wondering how to do a move!
All of my workouts are minimal equipment. All you need is a few sets of dumbbells, long loop or tube resistance bands, a mini loop band and your bodyweight. Optional bench.
While this challenge is best done at a gym, there are modifications you can do at home with minimal equipment.

Back to Habits Challenge - Juli Bauer R