We are giving 2 options for the Daily Grind for you to chose based on your fitness level and what feels appropriate for you.

Option 1: 50 Push-ups or 100 Squats

Option 2: Progressive weekly Daily Grind challenges leading you up to 50 Push-up and/or 100 Squats by the end of the challenge.

Both are great options! The main goal of the daily grind is to do something daily that makes you stop, do something hard, and remember why you're doing this!. 

Stand for something. What will you do? What will you not do? What must you do today to be the person you want to be tomorrow? Identify 3-5 objectives. Pursue them relentlessly. 

The Challege: 10 minutes of personal development

Becoming a renegade is about much more than getting physically strong. In fact, fighting for a renegade mind and spirit is probably more important. If your mind is healthy, your body will probably follow suit. If your spirit is renegade, nothing can stop you.

With that, personal development is essential to the Renegade50 Challenge.

Practically, this looks like setting aside at least 10 minutes each day for a practice that makes you a better person. We suggest the following:

• Prayer

• Reading

• Journaling

• Meditation

Try to make this time introspective, looking in at yourself, and where you’re at in your life and story.

Be on the look out for more content coming out on Personal Development as the Challenge goes on. The first week or two should be focused on finding a good rhythm for it in your life.

Identify you weaknesses and attack them. Choose integration over isolation. How does your fitness integrate into larger picture of becoming a better person? Identify 2-3 objectives. Attack them consistently.

The Challenge: Workout 6 days a week for at least 30 minutes.

What counts as working out?

KFP Classes

We would love to see everyone come to the KFP Classes as much as possible. Those will be the best opportunity to get the most out of this challenge. The community and coaching you get at the classes are impossible to substitute on your own.

What if I can’t make it to KFP?

No worries! Each day we will have a body weight workout you can do at home (in addition to the Daily Grind). These workouts will be a great suppliment to your regular fitness program, but for many of you, it simply wont be enough to reach your goals if its all you do, The important part is to keep moving and keep working towards your goals.

We all must live for something bigger than ourselves. How do you contribute to the community around you? How can you use your life for the good of others? How can you leave your community better than you it? What’s something you can do today?

Nutrion is a key part of how we finction as humans. As the old saying goes, "garbage in, garbage out." What's probably more acurate for most of us is "average in, average out." Either way, we're not doing a 50 day challenge to be average...or worse. 

For the 50 days, commit to hitting your macros though eating whole foods, and eliminate added sugar and alcohol. 

Renegade50 is about making decisions around based on our convictions, not our convenience or preferences. The best way to fuel your body, whatever your goals are, is to eat as much of a whole food's based diet as possible.

Your first priority is to hit your macros (or other nutrition goals), the second priority is to do it by eating whole foods (i.e. Protein shakes aren’t a whole food and typically have added sugar, but might be important for recovery and to hit your macros). Set a strict standard for what will be allowed outside the challenge parameters and stick to it.

What is a whole food?

Whole foods are minimally processed, natural foods that have not been stripped of their natural nutrients and fiber. AKA eating food as close to its natural source as possible. If you have questions on whether things are considered a whole food, check the ingredients list on the back. Do you know what they are? If you can’t pronounce them and don’t know what they are, high chance its not a whole food!

At the end of the day, the goal is to eat meats and vegetables, nuts and seeds, some fruit, little starch, and no sugar.

How do I track my macros?

You can do this through a variety of apps, the one that we recommend is Cronometer. It offers the most metrics for free! Myfitnesspal also has a free version, but the premium version that has more bells and whistles. 

We also recommend getting a food scale if you don’t already have one! Here's the one that we are using!

Pick your battles. Hold to your standard.

Pick the nutrition battles that are most important for you to fight. There’s no such thing as a perfect diet. What’s important is that you are fueling your body with what it needs in a way that supports your goals and your lifestyle. So take the nutrition as far as you want. Is there added sugar in a protein shake? Most likely, but you probably need that to hit your protein intake. Is there added sugar is BBQ Sauce? Probably, but not a ton and it makes eating ground beef for the 10th time this week a whole lot easier. Does a snickers help with recovery? Potentially…but thats a stretch and you don’t need it.

Being a Renegade means pushing past comfort and temptations to take the easy way out, and chosing do that hard stuff that gets you where you’ve decided to go. Set your standard and stand strong!

Here are a bunch of whole foods recipes that might be helpful!

1 Day of intentional rest

What is just as renegade as busting your butt day in and day out? Taking one day of intentional rest. We are in a hustle culture where more is seen as better. However, if dont take time to rest, recover, and even reflect on our life we will wear ourselves down and perhaps do more damage than good.

So what does intentional rest look like?

Physically, it means you don’t work out. We don’t mean don’t move, but don’t push it for the sake of growth. So go for a walk, play a sport, go on a leisurely bike ride, but avoid the reps and the timers. Take this day do some body work. Stretch, foam roll, massage, ice, anything that helps your body recover.

Mentally, it means taking time to reflect on you progress and your experience so far in Renegade50. What’s been hard? What’s been good? What do we need to adjust? Where do you need help? How can you help someone else?

You do not have to rest on a specific day, pick a day that works best for your schedule.

Here are some great books on rest. 

• The Ruthless Elimination of Hurry (We've read this one multiple times, super good.)

• To Hell with the Hustle