How you start your morning sets the tone for the entire day. It’s that simple. But for many of us, mornings are less than ideal. We hit snooze. We scroll through our phones before even sitting up. We shuffle into the day with a sense of chaos instead of control. These patterns—these habits—define the rhythm of our lives. If they aren’t serving us, it’s time to disrupt them.
That’s what the 21-Day Wake Up & Workout Challenge is all about. It’s not just a fitness challenge. It’s a mindset shift. It’s about reclaiming your mornings, setting the stage for a stronger, healthier, and more purposeful day. This is your opportunity to take control of your life—one morning at a time.
Why Disrupting Patterns Matters
Most of us fall into routines without realizing it. The snooze button becomes a reflex. The phone becomes a crutch. The morning—a time brimming with potential—becomes a rush to catch up. These patterns keep us stuck in a loop of stress, low energy, and diminished productivity. To break free, we must disrupt these patterns.
Disrupting your morning routine is about more than just waking up earlier. It’s about making intentional choices that serve your body, mind, and spirit. By starting your day with movement, gratitude, and focus, you set yourself up for success—not just for the day, but for your long-term goals.
The Power of Moving Your Body in the Morning
Did you know that moving your body first thing in the morning can:
- Boost your energy levels.
- Improve your focus and mental clarity.
- Help you sleep better at night.
- Lower your stress and blood pressure.
- Lift your mood and build confidence.
- Kickstart your metabolism for all-day fat burning.
It doesn’t have to be complicated. A short, simple workout—done right by your bed in your pajamas—can unlock these benefits and more. It’s not about intensity; it’s about consistency. It’s about choosing to move, to take action, and to start your day strong.
What to Expect in the Challenge
Starting Monday, January 6th, we’re embarking on a 21-day journey together. Here’s what it looks like:
- Set Your Alarm: Wake up 15 minutes earlier than usual.
- Show Up: When the alarm goes off, get up. Don’t snooze. Don’t scroll. Just rise.
- Move Your Body: Join me for a quick workout that you can do right by your bed—even in your pajamas.
- Tune In: I’ll be live-streaming daily at 6 AM on my Facebook personal page. You can join live for real-time encouragement or catch the replay when it fits your schedule.
- Feel the Shift: Notice the energy, focus, and positivity that come from starting your day with intention.
This isn’t about perfection. It’s about progress. Together, we’ll build the habit of waking up with purpose and moving toward a healthier, more empowered version of ourselves.
My Personal Commitment
This challenge is deeply personal for me. January 6th marks my return to the mats after a decade of battling hip issues and recovering from two hip replacements. For years, I struggled with the limitations of pain and the frustration of being unable to move the way I wanted to. Now, after months of recovery and preparation, I’m ready to disrupt the patterns that held me back and step into a new chapter of strength and resilience.
But there’s another reason why this challenge matters so much to me. In a recent survey I asked parents and grandparents starting martial arts training in January 2025 to complete, the number one reason they cited for joining was fitness. Following closely behind were stress relief and self-defense. This challenge is designed to support those priorities—to help us all build a foundation of physical strength, mental clarity, and resilience.
I’m inviting you to join me on this journey. Whether you’re a parent, grandparent, or someone simply ready to reclaim their mornings, this challenge is for you. Together, we’ll rise—literally and figuratively—to create mornings that empower us to live stronger and fuller lives.
Tips for Success
To make the most of the 21-Day Wake Up & Workout Challenge, keep these tips in mind:
- Prepare the Night Before: Lay out your workout clothes (or comfy pajamas) and set up your space. Knowing you’re ready removes excuses.
- Start Small: If 15 minutes feels overwhelming, start with 5. The key is consistency, not duration.
- Stay Hydrated: Drink a glass of water as soon as you wake up to refresh your body.
- Set an Intention: Begin each day with a clear goal or focus. Write it down or say it out loud.
- Celebrate Your Wins: Every morning you show up is a victory. Acknowledge your progress and keep going.
Join Us and Start Living Strong
The 21-Day Wake Up & Workout Challenge isn’t just about mornings. It’s about reclaiming your life, disrupting old patterns, and creating habits that support your goals. It’s about choosing strength, energy, and purpose over chaos and inertia. It’s about Living Strong.
Are you ready to take on the challenge? Reach out today to join us, and let’s rise together. It’s never too late to start fresh. It’s never too late to disrupt the patterns that hold you back. Let’s wake up, move, and transform—one morning at a time.
See you at 6 AM Monday on Facebook! Let’s do this.
