7 day challenge - Bitly

HUSTLE AL IGN E D 7 DAY CHALLENGE — by —

CONGRATULATIONS ON TAKING THE 7 DAY CHALLENGE! You have stepped up to the plate, and made a stand in your life. You know there is more out here for you, now it’s time to go out and get it.

This challenge is all about making more money, while enjoying more of life. Optimizing your hustle so you are aligned with what your heart and soul really want to do. Whether that’s spending more time with loved ones, traveling, or hobbies… Life is meant to be enjoyed. And your mission shouldn’t come at the cost of your well being or your dream life. So often we say, ”I’ll be happy once I make it, until then I have to hustle.” When the reality is you have to be happy before you can truly make it. You have to hustle aligned. And that is what this 7 day challenge is all about. I’ve lived both extremes of having all the time in the world and no money, to all the money in the world and no time. I am here to show you how to hustle aligned, so you really can have it all.

GETTING STARTED RIGHT 1. Read through the entire program before getting started so you understand it all and don’t miss anything! 2. Watch the kickoff video on the next page 3. Watch one of the two jumpstart videos based on your analysis of where you are at today 4. Watch the freedom video 5. Follow through with the daily tracker sheet every day for these 7 days 6. Post in the facebook group every day to hold yourself accountable and join everyone else on the challenge!

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KICKOFF

This video is about optimizing your performance for these next 7 days. Increasing impact, energy, and income… all in 7 days.

CLICK OR TAP HERE TO

WATCH THE VIDEO!

Because you are in this challenge, I know that you are one of two people. Answer the questions below to figure it out, and based on your answer, watch the corresponding video to get started on the challenge!

Do you feel aligned, but just in your head a lot, not executing and hustling like your heart desires? You find yourself doing tons of inner healing, but your actions to make money on your mission are inconsistent or non existent.

Do you feel like you are busting your ass, getting shit done, but if you are honest with yourself, missing out on what you and your heart REALLY wants to enjoy in life? You feel like there is more to life than working all the time and you feel you are on the brink of burnout.

HUSTLE IGNITION

HUSTLE OPTIMIZATION 3

FREEDOM

This challenge doesn’t have to be hard. You deserve to reach your goals. You deserve to have extreme levels of joy and passion. You deserve to be happy. And I’m not just saying this generally, I really mean it. I don’t care what you’ve done, the past is the past. We are all human. It’s time to move on from it and start living life up!! Watch this video and see how this (and reaching your goals) really can be easy and freeing.

CLICK OR TAP HERE TO

WATCH THE VIDEO!

WHAT WE’LL COVER 1. Physical energy (workouts and nutrition) 2. Solidifying Discipline (cold showers and proper sleep) 3. Heartlead Hustle (3 breath meditation and extra mile to-do list)

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PHYSICAL ENERGY

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PHYSICAL ENERGY

Workout smart AND hard, and have the nutrition to back it up. This week is all about igniting your metabolism through nutrition AND working out in a scientific way. This way you have more of a sustained energy and focus so you can fully be present with work and with loved ones. More energy...More money. More joy. Boom.

NUTRITION Let’s keep it simple AF. More rules means more confusion and room for failure. NO CAFFEINE (or cut it in half if you don’t want to give this challenge everything you got) •

NO SWEETS

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NO FAST FOOD

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EAT FROM NATURE

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EAT WHEN YOU GET HUNGRY

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EAT SLOWER, STOP WHEN YOU ARE FULL

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HYDRATE LIKE CRAZY

That’s it :) Only 7 days. You got this.

WORKOUTS Follow the workouts below for the 7 days to get stronger, leaner, and have more energy! When you are physically fit, you have the capacity to deliver more on your mission. You do need a gym membership, and if you don’t have one, this is your wake up call to commit to yourself. The full workouts are found at the end of this program!

1. PUSH 1

2. PULL 1 5. PULL 1

3. CARDIO LEGS 6. LEGS 1

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7. REST

4. PUSH 1

SOLIDIFYING DISCIPLINE

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SOLIDIFYING DISCIPLINE

Your body is not a machine. You need to pay attention to it. At the same time you can push your body to do whatever you want it to. Our goal here is to come into alignment, which means awareness and discipline. Part of getting disciplined is realizing you already have it. You are disciplined on brushing your teeth (I hope), or watching the season premier of your favorite show, or deadlines at work. Now it’s simply a matter of attaching that to your identity of who you are as a person.

COLD SHOWERS This is how you are going to PROVE to yourself that YOU (your heart) is in control, no your mind. Also a good way to practice discipline, not to mention tons of health benefits to this. Set one alarm and one alarm only. Prior to falling asleep, set the intention of waking up energized and with a purpose that the next day is going to be a good day. Snooze is no longer an option. When the alarm goes off, WITHOUT THINKING, put your feet on the floor and get in the shower as fast as possible. About a minute into your shower, don’t think, just turn the water on as cold as it will go. Tap into your mental toughness and let it take over as you gasp for air and feel like you are dying a little bit (cause it is definitely not the most enjoyable experience haha). Stand in the cold for as long as you can’t take it anymore, then back to normal temp. Now you can get started with your day :)

GET ENOUGH SLEEP Part of being energized is recovering just as much as you hustle. That means sleep. And for most people, it’s not waking up on time, but falling asleep ON TIME. In terms of how much sleep to get is completely up to you. You know your body and it’s different for everyone but a good rule of thumb is 7 hours. So that’s what I’m gonna use for simplicity sake in an example. If you know you need to wake up at 6, then you need to be falling asleep around 11pm to get 7 hours of sleep. So put it in your calendar that around 10:30, you are going to do whatever you do to get ready for bed. At 11, you should be in bed with no distractions. Just follow your thoughts, and allow yourself to chill out. Before you know it, you’ll be asleep.

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HEARTLEAD HUSTLE

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HEARTLEAD HUSTLE

HUSTLERS TO-DO LIST For the next 7 days, every time you are about to sit down for work, take 1 minute. In no particular order, brain dump EVERYTHING you need to accomplish for the day on a to-do list. Then ask: “what is the one thing I need to do that will ultimately lead me to more money (or eventually a raise, if you have a salary job)?” Then highlight that thing as a must do for the day. If anything has numbers to it (example: make 100 sales calls), then add 20% to your number (so the number is now 120). This forces you to focus on performing and in order to do it, you get out of your comfort zone, and in order to accomplish it you have less time for distractions or busy work.

SELF AWARENESS THE single most important characteristic you can have when it comes to WINNING your life, is self awareness. You can’t fix or approve on what you don’t see. So this is how we are going to do it this week… Every night, ask yourself the question: How’s my heart? You can journal on it or simply think about it for a minute or two. If you feel great, keep hustling and doing what you’re doing! If you feel anything negative, then ask WHY you feel that way. You could do the 3 breath meditation here if you don’t know what to do, after the meditation you’ll know. This is you chance to check under the hood and look for anything that needs to be fixed or upgraded (or simply acknowledge what is going well!). Asking this question every day for 7 days will build self awareness. Applying discipline, but also staying intelligent and in alignment with what you really want out of life.

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HEARTLEAD HUSTLE continued

3 BREATH MEDITATION Whenever you find yourself stressed out, or in your head over thinking something, or overwhelmed, or faced with a big decision… do this meditation. It’s only 3 breaths, so quit your whining! It can be with your eyes closed, or open. Place your hands on your heart, and take a HUGE deep breath in. Hold your breath at the top, and just focus on feeling your heartbeat. Then exhale and hold your breath at the bottom, focusing on something you are grateful for. Just be and stay open to receiving whatever comes to mind, there is no right answer. Repeat that for 2 more breaths with gratitude on the pauses (the first one is on your heartbeat, the others are on something small or big you are grateful for). Then come back to your situation, and ask yourself: What is the only thing I need to remember in this moment? VIEW DEMO

ENERGY BURPEES When you find yourself simply at a lack of energy (for whatever reason) but you NEED to perform and hustle in the moment (self awareness comes into play here, don’t live this way, just seasonally or for a short period of time), energy burpees are the go to! It gets your heartrate up, oxygen to your system, and gets all the energy systems in your energetic body firing at a faster rate (think raised “vibes” and mental state). Don’t worry, you won’t look like TOO much of a freak doin em ;) its not like I’m asking you to do burpees in public or anything. Just glorified squats :) To start, perform a squat and inhale on the way down. Exhale on the way up and touch your chest then reach as high as you can to the ceiling. Repeat for 14 reps and think huge breaths and huge range of motion! VIEW DEMO

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NEXT STEPS Thank you so much for trusting me in this process and cheers to you for optimizing your life and not settling for anything less than you deserve. This 1 week was just the tip of the iceberg. If you loved the challenge and the results you’re seeing, then I invite you to join me for my full hustle aligned program. It’s an immersive 3 months of optimizing time, fitness, energy, heart, and income. If you wish to take next steps, message me on any of my social media accounts, ask about the hustle aligned program, and we can discuss details and how to customize things for you!

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PUSH 1

CLICK ON EACH WORKOUT TO VIEW A VIDEO DEMO

WARMUP

Plank/beast/down dog 30 sec Pushup reach hold 30 sec Plank cross climbers slow 30 sec Egoscue stretch 30 sec

WORKOUT

Pushups Tempo 4x4. 3 sets 10 reps. Incline reverse grip press. 20, 17, 15... max, incline pushups. Cable 1 arm flys 10 reps each arm 4 sets. Close grip press 20, 17, 15, max, max. 1 arm triceps kickbacks 2x2x2 tempo. 2 sets 10 reps on each arm consecutively. Skull crushers 20,15,10...max, max. Shoulder flys 3 sets 20 reps.

COOLDOWN

Wall chest opener X3/arm Wall scrapes X3/Arm Chest openers X3

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PULL 1


WARMUP

Scalp pushups 30 sec Beast plank row 30 sec Swimmers 30 sec Russian rower twist 30 sec

WORKOUT

Renegade rows 2x2x2 tempo, 5 reps per arm alternating. 3 sets per arm. Iso superman hold 3 sets 1 min Low rows 20, 15, 12... max, max. 112 bend over rows set with 112 reverse grip pulldowns 3 sets 15 reps (each combo of 1,1,2 is ONE rep) Hammer bicep curls 2x2x2 tempo. 3 sets 10 reps. Full supinating curls 15, 10, 6... max, max, max. Incline bench back rows 3 sets of 20

COOLDOWN

Cat/cow 30 sec Thread the needle 3X/side Side side reach 5x/side

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CARDIO LEGS

CLICK ON EACH WORKOUT TO VIEW A VIDEO DEMO WARMUP

Foam Roll Lower Body 5 min High Knees 30 sec Butt Kicks 30 sec In-Outs 30 sec Lat Shuffles 30 sec Twist Pivot 30 sec

WORKOUT

Squat/Lunge/Lunge 8 Tabatas Pulse Squat Jump 3 Tabata Rounds Scissor Runs 8 Tabatas (optional with bands) Pulse Lunge Jumps 3 Tabata rounds per side Side Squat Walks Low 8 Tabata Rounds Speed Skaters 8 Tabatas Plyo Box Jumps 8 Tabatas In-Out Plank Knee Taps 8 Tabatas

COOLDOWN

Pigeon Pose 15 Breaths per side Kneeling Hipflexor/Hamstring Stretches 10 Reps each side Triangle 5 Breaths each side Bretzel Stretch 10 Breaths each side 15

LEGS 1


WARMUP

Squat knee up 30 sec Front lunge twist 30 sec Plank beast 30 sec Groiners 30 sec

WORKOUT

2x2x2 tempo squats 3 sets 10 reps Leg press 20, 15, 10... max, max, max. Reverse lunges 15 reps right… then 15 reps left... then 15 reps alternating. 3 sets of that. Alternating front lunges 3 sets 15 reps Alternating step ups 3 sets 15 Front squats 20, 15, 10... max, max. Side lunges 10x3 per leg

COOLDOWN

Kneeling quad deep stretch X3/leg Bretzel X3/leg Pigeon X3/leg

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DAILY TRACKER

Hydrated

Check off the tasks every day to stay on track!

Cold shower

No snooze

Energy burpees

DAY ONE

number of times

Scale of 1-10

3 breath meditation

No caffeine, sweets, junk

Workout

Overall energy

Did you have fun today?

Scale of 1-10

How did you go the extra mile in work today?

Progress you made in work?

Progress you made in relationships?

How’s your heart?

17

number of times

Y/N

DAILY TRACKER

Hydrated


Cold shower

No snooze

Energy burpees

DAY TWO

number of times

Scale of 1-10

3 breath meditation


Workout

Overall energy


Scale of 1-10




How’s your heart?

18

number of times

Y/N

DAILY TRACKER

Hydrated


Cold shower

No snooze

Energy burpees

DAY THREE

number of times

Scale of 1-10

3 breath meditation


Workout

Overall energy


Scale of 1-10




How’s your heart?

19

number of times

Y/N

DAILY TRACKER

Hydrated


Cold shower

No snooze

Energy burpees

DAY FOUR

number of times

Scale of 1-10

3 breath meditation


Workout

Overall energy


Scale of 1-10




How’s your heart?

20

number of times

Y/N

DAILY TRACKER

Hydrated


Cold shower

No snooze

Energy burpees

DAY FIVE

number of times

Scale of 1-10

3 breath meditation


Workout

Overall energy


Scale of 1-10




How’s your heart?

21

number of times

Y/N

DAILY TRACKER

Hydrated


Cold shower

No snooze

Energy burpees

DAY SIX

number of times

Scale of 1-10

3 breath meditation


Workout

Overall energy


Scale of 1-10




How’s your heart?

22

number of times

Y/N

DAILY TRACKER

Hydrated


Cold shower

No snooze

Energy burpees

DAY SEVEN

number of times

Scale of 1-10

3 breath meditation

number of times


Workout

Rest :)

Overall energy


Y/N

Scale of 1-10




How’s your heart?

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