Your challenge.
Everything in one place.
Your guide, recipes, workouts, and workshop resources for the 28-Day Village Fitness Challenge. Bookmark this page and come back whenever you need it.
October 26 – November 22Westlake + San MarinoThree things to do first.
Book your starting InBody
Your starting assessment helps us set your personal plan. Choose your location below.
Assessment details ↗Join your Village
Share meal ideas, ask questions, and celebrate the habits you are building with the group.
Join the Facebook group ↗Get your guide
Keep your personal targets, meal ideas, and weekly habit tracker close by. Printed guides will be provided at the workshop.
Find your downloads ↗Less searching. More doing.
Start with the participant guide. The other downloads give you extra ideas when you need them. Items marked “Coming soon” will be added here as they are ready.
Participant guide
The complete challenge guide with your personal plan, all seven habits, meal ideas, and practical answers. PDF download.
COMING SOONExpanded recipe guide
More breakfasts, lunches, dinners, and snacks without added sugar. Includes serving sizes and estimated macros. PDF download.
COMING SOONWeekly habit trackers
Four printable weekly pages. Check off your habits and choose one adjustment for the next week. PDF download.
COMING SOONMeal planner + grocery list
Plan a few repeatable meals, list what you need, and choose one preparation task. Printable download.
COMING SOONSupplement guide
An optional guide to protein powder, creatine, fiber, multivitamins, and fish oil. Start with your food and habits.
COMING SOONWorkshop slides
Revisit the examples, demonstrations, and planning exercises from our kickoff presentation. Presentation download.
COMING SOONLet’s put your plan together.
Bring your questions. We’ll walk through the habits, explain your personal targets, and help you plan your first week.
San Marino
11:30 a.m. with TC
Village Fitness San Marino
Your printed guide will be waiting for you.
Westlake
12:30 p.m. with Dr. Matt
Village Fitness Westlake
Your printed guide will be waiting for you.
Missed it? Watch it here.
The workshop recording will be added after the kickoff. You can pause, take notes, and return to the parts you want to practice.
RECORDING AVAILABLE AFTER THE WORKSHOPBuild meals you want to eat.
Choose real foods you enjoy. Build meals around protein, add vegetables and other fiber-rich foods, and use your personal targets to decide how much.
Recipes for real life
Eggs and vegetables. A Greek yogurt bowl. The Dr. Matt Special. Roasted chicken, a good salad, and salmon. Find these in the guide, with more recipes coming to the expanded collection.
Recipe downloads ↗Choose how you will track
Use Cronometer, MyFitnessPal, a written journal, or photos. Log drinks, cooking oils, dressings, bites, and tastes too. A food log is a tool for your own awareness.
Read the package
Look at serving size, “Includes Added Sugars,” and the ingredient list. Honey, maple syrup, and molasses count as added sweeteners. Plain dairy and whole fruit can fit the challenge.
FDA label-reading guide ↗Your seven daily and weekly habits
- 1Track everything you eat and drink. Follow your personal calorie target.
- 2No added sugar or alcohol.
- 3Eat at least 100 grams of protein each day.
- 4Get at least 25 grams of fiber each day.
- 5Drink 64 ounces of water each day.
- 6Walk 70,000 steps per week or use your agreed alternative.
- 7Strength train at least twice a week.
Ten minutes. A little more movement.
Six bodyweight sessions for your off days, with options for different starting levels. These complement your strength training. Workout instructions and videos will be added below.
Yoga flow
A short flow focused on breathing, balance, and moving with control. About 10 minutes.
COMING SOONCore control
Practice steady, controlled movement through your trunk. About 10 minutes.
COMING SOONMobility reset
Give your hips, shoulders, and upper back some attention. About 10 minutes.
COMING SOONMartial arts movement
A playful session of coordinated footwork and shadowboxing. About 10 minutes.
COMING SOONInterval conditioning
Short work intervals with recovery and lower-impact options. About 10 minutes.
COMING SOONWorkout six
One more bodyweight option to keep your off days interesting. Final workout details coming soon.
COMING SOONChoose the version that fits your ability and ask your coach about adjustments. You do not need dumbbells or resistance bands.
See what changed.
Book both assessments with your location’s client care team. We’ll review your final results with you and compare more than the number on the scale.
Starting InBody
October 12–27
Book as early as possible, ideally before the challenge begins October 26. Your assessment helps us set your personal plan.
Westlake booking link: coming soon.
San Marino booking link: coming soon.
For now, ask your front desk to schedule you.
Final InBody
November 19–24
Use the final-assessment appointment type. We’ll review estimated changes in fat and muscle and help you decide what to keep practicing.
Westlake booking link: coming soon.
San Marino booking link: coming soon.
For now, ask your front desk to schedule you.
A little friendly competition
$500 for the male winner and $500 for the female winner. Winners announced Wednesday, November 25.
- +10 points per pound of body fat lost.
- +20 points per pound of muscle gained.
- −20 points per pound of muscle lost.
- +1 point for one qualifying Facebook post per week, up to 4 points total.
Complete both your starting and final InBody to be eligible. A qualifying post shares a meal idea, practical tip, specific question, or habit win. No weekly check-in points. Ask your team about the alternative if you do not use Facebook.
You have a team to ask.
Ask the group
Post a question, share a meal, or tell us about a habit that is getting easier. Your idea may be exactly what someone else needs.
Open the private group ↗Prefer to ask privately?
Text or email your location’s team. We’ll also send challenge updates by email and text, so you can participate without Facebook.
Text 626-995-0209
Email San Marino
Westlake
Direct contact links coming soon. Reply to your challenge welcome email or ask at the front desk.
Quick answers
Where do I start?
Schedule your starting InBody, join the group if you use Facebook, and attend your location’s workshop. Use the guide to record your targets and plan your first week.
Will someone review my food log every week?
Your food log is primarily for your awareness and learning. Weekly individual log reviews are not included. Bring specific questions to the team or post them in the group.
What if I miss a day?
Start again with your next meal or next planned session. Use your tracker to notice what got in the way, then choose one practical adjustment. The next decision still counts.
Do I need supplements?
Supplements are optional. Focus on meals, movement, training, and consistency first. The supplement guide covers the five options we discussed. Ask the Village team if you would like help choosing.
What happens after the 28 days?
At your final assessment, review your results and decide which routines you can keep doing. Choose the habits that made the biggest difference and make a plan for the next month.
The research behind the habits.
Want to dig deeper? Start with these research papers and practical resources referenced in our challenge materials.
Food quality, labels, fiber, and water
Muscle, protein, strength, and lasting change
- Sarcopenia: updated European consensus
- Health ABC: changes in muscle strength and muscle mass
- Body composition during weight regain in postmenopausal women
- Aerobic, resistance, or combined exercise during weight loss
- Protein supplementation during weight loss and resistance training
- Look AHEAD: long-term lifestyle intervention