Transform your Habits (and your life) with the SWT Core Challenge

Sometimes we get stuck in a rut. Humans are creatures of habit. If your habits suck, then your life probably sucks too. The SWT Challenge is designed to help you build simple (but not easy) core habits that lay the foundational building blocks for a healthy, happy, and productive life. Over 30 days, you’ll build four good habits and derail a bad one. The process is simple, but again, not easy. You’ll have the support and accountability of a coach (me) and a group of positive like-minded guys. This time, the change you’ve been wanting to make will stick.

So, what am I signing up for?

You are signing up to take control of your own life. You are saying “no more” to your demons and all the addictive bullshit and distractions that have been holding you back in life. You are saying “yes” to your most ambitious dreams. They can come true. You can make it happen. You can do the work. It doesn’t matter where you are now. You can be a success. Change starts today.

Here’s what you will accomplish in this 30-day challenge.

  1. Set 3 big goals for the month which you will diligently work to achieve. Achieving these goals will provide your brain with evidence that you are the kind of person who accomplishes what you set out to do.

  2. Commit to a structured exercise program and don’t miss any days - a program and guidance are provided for those who are new to exercising or don’t have a program available.

  3. Commit to at least one food intake “rule” i.e. - only eat sweets on a cheat day or it can be an entire “diet”. Several diet options will be provided or you can create your own rules.

  4. Establish a 7-9 hour “sleep window” to improve your health and recover well so you can pursue your goals with energy.

  5. Establish a daily mindful practice for 5 minutes each day (minimum). This can take many forms - meditation, breath exercises, affirmations, journaling, etc.

  6. Abstain from one dopamine-dumping “vice” for the entire month - alcohol, drugs, porn, video games, etc. You choose this vice.

  7. Delete all social media and dating apps from your phone. You can use the web browser versions if you like or abstain from those as well. The browser versions are significantly less addictive.

  8. Take before and after pictures of yourself so you can see how these small, but consistent actions add up to a big change.

  9. Complete reflections on days 1,3,5,7,10,14,21,30 and share them with the group and/or your social media profile.

  10. Attend at least one check-in call per week. I’ll host 3 check-in calls per week to accommodate different schedules. You can attend one or more.

    More details, guidance, and coaching will be provided regarding all aspects of the challenge after you sign up.

What you’ll get

  • Community

    You’ll have access to an exclusive discord channel and live calls with other challenge participants. We don’t have to toil in isolation. This challenge is only the beginning of what I hope will become an elite and empowering community of men.

  • Guidance

    I’ll do my best to guide you along the way. I’ve walked this path before you, but I haven’t forgotten the darkness from where I started. Throughout the challenge, I’ll be sharing various strategies and practices that I’ve been using to enhance my own focus, health, and productivity.

  • Expert Advice

    I’m a Certified Personal Trainer, Crossfit Level 1, Precision Nutrition Coach, and Licensed Massage Therapist, and CHEK Holistic Wellness Coach. You’ll be able to ask me anything you like during our weekly calls.

  • Workout Plans

    You’ll have access to two custom 30-day workout plans which you can choose to follow for this challenge. One of these plans will be designed for total beginners.

  • Nutrition Plans

    I will provide several “diets” which I have vetted and believe are safe and effective. I can also provide personalized nutrition advice during our group calls.

  • Accountability

    Having other people around to hold you accountable is a HUGE advantage. It makes sticking to behavior change much easier. If you’ve tried something like this before and you couldn’t stick to the plan - here’s your answer.

Meet The Five Pillars of the Challenge

1 - You

This challenge is all about moving YOU closer to the life you want to live. The first habit you’ll be building is a habit of your choice. You’ll commit 30 minutes every day for 30 days working on the thing that you know will get you closer to your goals. This habit should align with one or all of the big 3 goals you set for the challenge.

2 - Body Input (Food)

Personally, I think diets are overrated. I’d rather see you build something sustainable. This challenge is about taking control. You control what you put in your body rather than letting your habits and cravings control you. So pick one sustainable change in regards to how you’re eating and stick to it for 30 days. Then assess the results and adjust as needed.

3 - Body Output (Movement)

If you look at movement and exercise with a goal to “lose weight” you’ve already lost the battle. There are many factors beyond your immediate control that determine the number on a scale - and honestly, who gives a fuck?

Look at exercise as a way to get strong, physically and mentally. That is 100% in your control. If you show up and do the work. You WILL get stronger, guaranteed.

4 - Your Mind

Our energy follows where our thoughts go. If your thoughts are all over the place, jumbled, and distracted - that’s how you’ll show up in life. You’ll stumble your way through each day without accomplishing anything of note.

In this challenge, you’ll work on refreshing and calming your mind, thoughts, and energy through adequate sleep and mindful practice.

When you learn to control and direct your energy, you will be able to control and direct the trajectory of your life.

5 - Dopamine

Our dopamine systems are constantly captured, overstimulated, and drained by modern living. You’re going to work on reclaiming some of that energy so that you can redirect it towards things that benefit YOU - not things that lull you into a docile state of contentment or short-term gratification.

This category includes things like intoxicating substances, video games, porn, dating apps, social media, etc. pick one and say goodbye to it for 30 days (or more). See how you feel and reframe your relationship with that thing.

Limited Enrollment

Limited Enrollment

This is usually the part of the pitch where you get asked to part with more money than you make in a month, conveniently split into 6 equal payments (at an even higher price). But guess what? This iteration of the challenge has no fixed financial cost. You can pay whatever you like.

There are simply a few steps to filter out those who are less than 100% committed to reaching their goals. All you need to do is:

  • Follow me on my social media channels to help my message reach more men in search of a supportive community

  • Answer a few questions which will help me understand your goals and be more effective in assisting you

  • Agree to answer a post-challenge questionnaire which will help me improve the challenge for future iterations.

  • Submit a payment that works for you. I don’t want this to be a burden on anybody. At the same time, our minds associate value with importance. So, if you want to be successful, I recommend thinking about this carefully and not paying $1. You get out what you put in.

Will this pricing model be available forever? Probably not. As this community grows, the demands on my time will grow with it. I’ll have to be more selective in where I spend my time. However, founding participants in the first iteration of the SWT Core Challenge who complete the entire challenge will also be able to join future iterations of the challenge free of charge.

This is your opportunity to grow, to escape the rut you’re stuck in. Are you ready?

✺ Frequently asked questions ✺

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.

  • It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more.