Need a little spark of motivation to get yourself back into a workout routine? This *free* fitness challenge is the perfect opportunity!

During Fall Fitness Refresh, you’ll jumpstart your fitness routine with simple & effective strength training workouts and revamp your nutrition to help take your results to the next level.

There are also going to be some fun prizes sprinkled in!

The name of the FFR game is CONSISTENCY: You’ll complete 7 workouts in 10 days plus 10 mini-challenges. I’ll provide the workouts, all you need to do is show up!

Here are all the details:

◾️ This is a 100% FREE challenge!

◾️ Once you join, you’ll immediately get access to a few bonus workouts and a nutrition guide to give you a little jumpstart.

◾️ The challenge begins on Monday, September 26th and runs through Wednesday, October 5th.

◾️ You’ll complete 7 workouts plus 10 mini-challenges in 10 days.

◾️ Each time you complete a workout and mini-challenge you’ll post inside of our private Slack group for accountability and to be entered into a raffle for our prizes.

◾️ Everyone who completes the 7 workouts, 10 mini-challenges and checks-in daily, will be entered into a raffle on October 5th for the chance to win various prizes including free Nutrition Audits, new fitness swag or a 3-month FREE ticket to exclusive membership group!

Hi! I’m Lauren, your Fall Fitness Refresh coach!

I put this challenge together as a really fun way to help you ramp up your fitness & nutrition habits for Fall. And what’s more motivating than feeling energized and strong PLUS the chance to win prizes?!

I’ve worked in the fitness industry for over 13 years and I’ve helped hundreds of people get fit and get strong through my simple, yet extremely effective, exercise protocol & nutrition strategies, so I know what it takes to get you FIT, FAST.

The Fall Fitness Refresh Challenge is gonna deliver!

Here’s what you get:

◾️ 5 brand new strength training workouts that can be done at home or in the gym, and are suitable for every fitness level. All you’ll need are a couple pairs of dumbbells and 20-30 minutes to complete your workouts.

◾️ Daily support in a private Slack group so you can ask questions, check in after your workouts, and get/give support with your fellow FFR challenge members.

◾️ Bonus recipes, nutrition tips, & mindset hacks to help speed up your results and keep you motivated

◾️ A chance to win new fitness swag, Nutrition Audits or a FREE 3-month pass into my exclusvie membership group!

Immediately after you sign up for the FFR Challenge, you’ll get an email from me with all the next steps about how to join the Slack group plus a few healthy recipes & workouts so you can get a jumpstart on things. Be sure to check spam and promotions folders so you don’t miss it!

If you have any questions, shoot me an email to

Let’s jumpstart your fitness & nutrition for Fall & start the new season off strong.


Is this an online or in-person challenge?

This is a 100% online fitness challenge! That means no matter where you live, you can join in!

What are the workouts like? I’m not in the best shape.

Each workout can be tailored to any fitness level and includes a video tutorial that shows you exactly how the workouts are done, goes over form on each exercise and offers modifications. If you find that you need extra modification or have additional questions, I’ll be in the private Slack group each day to help coach you and answer any questions you have!

What are some examples of the mini-challenges?

The mini-challenges will be things like “Drink x ounces of water today” or “Do x number of squats today.” Simple stuff that doesn’t take a long time, but gets you moving and picking up on healthy habits!

Do I have to use the workouts you provide?

Nope! If you have a routine you already love, keep doing that. The only “rule” is that you have to complete 20 workouts in 20 days!

What “counts” as a workout for this challenge?

At least 20 minutes of the following: Lifting weights, HIIT, Spinning, running, high intensity cardio, yoga, Pilates. Basically anything that will get your heart rate up and let you break a little sweat.

How will you know if we’re getting our workouts in?

Part of the challenge includes posting in the private Slack group each day after you’ve completed your workout. It will work on the honor system.

What do I have to do to win a prize?

For the chance to win, you have to complete 7 workouts, complete the 10 mini-challenges and post in the private Slack group as proof. So if you do6 workouts and 9 mini-challenge, you won’t be entered into the raffle. If you don’t post each day in the Slack group, you won’t be entered into the raffle. This challenge is about getting consistent and following through!

When will the winner be picked?

I will post the winners on Wednesday, October 5th by 8pm PST in the Slack group.