30 Day Ascetix Challenge

If you’re one of the folks that is busy and puts everything into your profession or craft, fitness is probably something that “you’ll get around to” one day.

Meanwhile, one day turns into the next, then the next… and then the next.

You see where this is going?

10 years later, you look down and you a gnarly gut and get out of breath when you walk two or three flights of stairs.

Ask yourself this: Can you really afford to just “get around” to your health one day in the future? Or, and let’s be honest, are you planning to never do anything about because there is some pain involved?

I am one that is all for personal freedom and I say you do you.

…but i know you don’t REALLY want that deep down.

Let’s Change That NOW

Ok, so you’ve made your mind up and you are going to change.

Enter the 30 day Ascetix challenge.

30 days of askesis, which means self-discipline and training (old term, you can look it up if you so desire).

What next?

No burying the lead, here’s what we’re talking about here:

• Duration: one month, four phases; each phase lasting one week

• Goal: building foundational strength, improve posture, reduce stress, and install healthy routines.

• Time investment: 45 minutes to 1 hour per day MAX.

Every day, there are 3 core elements that you are focusing on:

• Fitness Protocol (exercise)

• Lifestyle Protocol (recovery and sleep)

• Fuel Protocol (Diet)

Every 7 days (1 week) begins a new “phase” with new progression parameters.

Let’s get right into it.

Week 1: Bootstrap

This first week will be the most difficult, as it is about building specific habits that will be the foundation for your transformation. Stick with it and it will pay dividends going forward?

Fitness (daily)

• 5 minute posture reset: Wall angels, chin tucks, hip bridges

• 3 round circuits:

  1. Bodyweight squats - 10 repetitions per round

  2. Push-ups - 8 repetitions per round

  3. Glute Bridges - 10 repetitions

  4. Doorway Scapular Shrugs - 15 repetitions

  Optional: 10 minutes walk after work

Lifestyle

• Code Break Rules : 5 minute move or stretch every 60-90 minutes

• Sleep Hygiene: No screens 30 min before bed; try a warm shower and/or meditation app.

Diet

• Mission: Eat at least 100 grams of protein per day

• Rule: Replace one carb-dense snack with a high-protein option (e.g., Greek yogurt, boiled eggs, beef jerky)

• Hydration protocol: 2 liters per day minimum

Week 2: Optimize

With week 1 (the foundational phase) being behind you, things will get noticibly easier from here, but stay frosty! You’re only getting halfway to the finish line and the only way out is through.

• add an additional circuit round (now 4 rounds total)

• add in resistance band rows and wall sits for 10 reps per round

• start journaling habits: Wins, challenges, goals

Week 3: Compile

In this week we increase the challege a little bit more and refine the habits that we established in week 1.

• Add jump squats to circuts

• cut sugar-sweeted drinks entirely (diet sodas or sparkling water are permissable though)

• start to cook at least 1 healthy meal per day

Week 4: Deploy

This week is the moment of truth where we really push ourselves to our limits and see where we land…and our progress thus far!

• Benchmark Day: Max push-ups, squats, and plank hold (record all of these)

• Schedule a 3 mile walk/hike this week

• Set aside a time to cook a new healthy meal from scratch

I’ll be publishing articles in the coming weeks breaking each phase down in detail, but if you want those articles early (plus some other goodies), all you have to do is subscribe to the newletter below and you’ll get hooked up :)

Until next time, stay healthy my friends!

-Mike