How It Works:

This challenge is all about helping you take consistent action toward your goals—without feeling overwhelmed. Here’s how it works:

The Challenge:

Each week, you’ll have a daily action item to complete. Once you’ve knocked out your action for the day, simply head to the "Challenges" tab in the Kajabi Community app and mark it complete. You'll find an outline of the weekly actions posted below, so you’ll always know what's coming up.

Coaching Calls:

Join Coach Meredith for live coaching calls every Wednesday at 12 pm MST. This is your chance to share your wins, ask questions, and get hyped up with other challengers. Can’t make it? No worries—recordings will be available, so you can catch up whenever works best for you.

To access the coaching call, go to the "Meetups" tab in the Kajabi Community app, click on the "private room" on the call card and join when you're ready!

InBody Scans:

You’ll get an InBody Scan at the start and end of the challenge. These scans give us a more detailed look at how your body composition is changing, beyond what the scale can tell you.

We’ve scheduled times for InBody Scans at CrossFit 306 in Saskatoon. 

Challenge Outline

Here is an outline of the action items and goals each week in the challenge:

Welcome Week (May 5th - 11th)

Let’s get settled in! During this first week, focus on preparing for the challenge. Download the Kajabi Communities app on your phone for easy access to the challenge, complete your InBody Scan, introduce yourself to the group, and start getting to know your fellow participants! Use the "How to set your calories & macros for fat loss" resource, located at the bottom of your homepage, to set your own calorie targets before Week 1 plus review the videos "how to track your nutrition" and "how to use a food scale" to get started.

Week 1: Protein Goal

This week, we’re dialing in on protein. Your goal is to hit your daily optimal protein target. For a quick reference, you can use the generic goals below. To get more specific, set your optimal protein target between 1.5 - 2 grams of protein per Kilogram of bodyweight. Give yourself some wiggle room of 10g up or down from your target. (Example: If you are 200lbs = ~91kg. Take 91kg x 1.5g/kg of bodyweight = ~136g of protein per day. 91kg x 2g/kg = 182g. To keep it easy on your brain, your ranges could be 125g - 145g OR 170g -190g of protein per day or anything in between! Choose a target range and aim to be consistent. Most of you will fall within these general guidelines:

• Females: Aim for a minimum of 130g per day (target range: 120g-140g).
• Males: Aim for a minimum of 180g per day (target range: 170g-190g).

Week 2: Resistance Training Goal

It’s time to build strength! Your challenge is to attend the Wednesday STRENGTH class at 306 plus attend 3 other classes a week - make those muscles work! If you want to GROW muscle, you should work your way up to 4-5 days per week of heavy resistance training.

Week 3: Step Goal

Time to get moving! Your target is to reach a minimum of 10,000 steps per day. Get those steps in wherever you can!

 Week 4: Fruit/Veggie Goal

This week’s focus is on getting more nutrient-rich foods (*fiber) into your routine. Your goal is to eat at least 600g fruit/veggies per day. Pro Tip: eat at least one serving of fruit or veggies at EVERY meal or snack. Fiber is crucial to our health, it helps to decrease bloating & supports gut health, stabilizes blood sugar to decrease swings in hunger & cravings and keeps us feeling full & satiated. Aim for 7g of fiber per 500 calories you consume. 

Week 5: Hydration Goal

Let’s stay hydrated! Your goal is to drink a minimum of 3 liters of liquids per day. Remember, all fluids count—except alcohol!

Week 6: Sleep Goal

Prioritize rest this week. Aim to get a minimum of 7 hours of sleep each night to recharge and support your progress.

Week 7: Increase Resistance Training

Time to ramp things up! You've established a baseline of fitness, now your challenge is to increase your strength training to minimum of 4 classes per week PLUS Wednesday Strength at 306.

Week 8: Mindset Work & Stress Reduction

Choose ONE stress-reducing strategy for 5 mins a day—either deep diaphragmatic breathing OR stretching/mobility. 

Let’s tackle your mindset through intentional  "journaling". Either start or end your day with intention, gratitude & reflection. What did you do well, and why? What can you improve upon, and how? What is at least one thing you are grateful for? What is one thing you can do to set yourself up for success today? This can be as easy as writing it on a sticky note or brain-dumping into a notebook. (No time-frame for this, it could be as little as 1-2 minutes of your time or as long as you need)

Get The Most Out of This Challenge

Whether your goal is fat loss, muscle gain, improve your fitness or simply getting back into a routine & healthier habits before the summer, here are a few tips to help you get the best results from this challenge:

Tip 1: Make a Plan

To stay on top of your challenge tasks each week, it's a great idea to create a simple plan. Whether it’s adding your action steps to your calendar or setting daily reminders, having something in place will help keep you focused. It doesn’t have to be complicated—just do whatever works best for you to keep the challenge front and center!

Tip 2: Focus on Your Nutrition

Over the next 8 weeks, you’ll receive a weekly action item designed to help you improve your nutrition, build a foundation of healthier habits and get the best results possible.

If you’re looking to take things up a notch, we highly encourage you to track your nutrition—specifically your calories and macros (protein, carbs, and fats). You can use any nutrition tracking app you like, but if you need a suggestion, we recommend MacrosFirst. It’s free, easy to use, and if you want to unlock the premium features, you can use the code Macros25 for 25% off.

And don’t forget to check the FAQ for more tips on how to track your nutrition effectively!

Tip 3: Get Support In the Summer Shred Community

We built this community to help you succeed! It’s the perfect place to ask questions, share your wins, and stay motivated throughout the challenge.

If you’re feeling stuck or have any questions, just hop onto the discussion feed. Your fellow challengers and coaches are here to support you!

Meet Your Coaches