To become a MWOD, you need to commit to and complete everything listed below.
Upon completion, you will officially join the MWOD community and be in a much more empowered position to make great decisions for yourself and those you care about.
Nutrition is the most critical component of shredding. For many, the food and drink requirements are the most challenging parts of MWOD. It's also the most rewarding.
A lot of people say they want a six-pack. The reason why very few realize that in their life is because that kind of accomplishment is only available if you do the work in the kitchen, not the gym.
MWOD Food: Meat, veggies, eggs, fruit, one cup of rice/day,
one sweet potato/day. When in doubt, eat more protein.
Hydration is key to your success.
It is mandatory that you consume a minimum of 96 ounces of water per day.
MWOD Drinks: Water, black coffee and tea.
3. Intermittent Fasting
We focus not only on what to eat but also when to eat.
We will be adding a minimum of 16/8 intermittent fasting to the program. This means that we will not eat for 16 hours each day before we break the fast for an 8-hour feeding window.
So, if your last meal is at 7 pm, you will not eat again until 11 am the following day. A fantastic app to help track your fasting is the free Zero app. Highly recommended.
4. The Workout
If you aren't showing up with an active workout regime (e.g.,e CrossFit) where you workout an hour a day, 6 days per week, we recommend the MWOD workout.
It is a great default option and works for everyone: From out-of-shape but wanting to go-again guy, to serious athletes looking to find new levels of peak performance.
We will offer guidance in a variety of options from circuit training to yoga to HIIT workouts. Each daily workout will consist of 1 hour of rigorous physical workouts. No excuses.
You can do this. Your future self will thank you.
MWOD Workout Weekly Schedule:
Mon: 1 hour HIIT
Tue: 1 hour HIIT
Wed: 1 hour HIIT
Thu: 1 hour Yoga
Fri: 1 hour HIIT
Sat: Weekly Challenge
Note: It is easiest by far if you commit to complete by 7am if possible and if you work out in-community (e.g., with other Futures/MWODs).
5. Community and Accountability
You will be expected to check in on Volley every day to confirm you completed your workout.
To help objectively measure success, you must have a DexaFit Body Composition Scan completed before the first week is complete. Weekly check ins will occur every Saturday.
The MWOD has found a great resource in using the Whoop Bands or Oura Rings to measure workouts, sleep, and recovery - getting a tool like this is not required but highly recommended.
6. Habit Stacking Over the 13 Week Journey
Implementing positive habits is the foundation of health, nutrition, discipline, and fitness.
Each action is a vote for the type of person you want to be. We take habits very seriously and have created the following habit stacking progression for each round of MWOD.
We will start with Habit #1 and stack another habit each week. The purpose is to build a practice of powerful daily habits, one habit at a time. Examples of these habits include breath work, cold showers, journaling, etc.
The first cost is that every participant is wholehearted in their commitment to seeing this through.
The second cost is the fee of $300 for your first round of MWOD that will take you from being a Future MWOD to an actual MWOD.
This is about forever life change, not just losing weight, and you've got a team ready to guide you the entire way.
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