A Necessity and standard you should strive for the rest of your life.

At LEAST 5 Days need to be workouts.

At LEAST 3 of those workouts need to be resistance training.

At LEAST 30 minutes

What’s a workout?

• Anything that gets your heart rate up to at least zone 2.

If you have to set time aside to go do this thing then it's probably considered a workout.

Protein is the backbone of good nutrition. A no brainer habit that is skipped far too often. Do this and you’ll experience transformation.

• 100g/day (women)

• 150g/day (men)

Ultra-processed foods are designed to be easy to overeat, low in nutrients, and disruptive to appetite control.

For the Winter Arc, we remove them to simplify nutrition, reduce decision fatigue, and create steady progress without strict dieting.

Common examples include:

• Ice cream and packaged desserts

• Chips, crackers, and snack foods

• Candy and sweets

• Granola and granola bars

• Sugary cereals and pastries

Whole foods, home-cooked meals, and intentional restaurant meals are the key.

Alcohol is poison.

No amount of drinking is good for you.

If 8 weeks abstaining sounds tough then I encourage you to push yourself to add this habit.

What gets tracked, gets changed.

This habit is inconvenient but success doesn’t happen by accident.

Push yourself to see EXACTLY what you’re putting in your body.

Track via our app or myfitnesspal (connects to the inertia app)