Outcomes
Structured programs with verified milestones. Pick one. Start today.
Run Consistently for 30 Days
3 milestones · 5 weeks
Run at least 3 times per week for 30 consecutive days without missing a week.
Build a Zone 2 Aerobic Base
3 milestones · 12 weeks
Complete 12 weeks of Zone 2 training with heart rate tracking proof at each session.
Build a Consistent Strength Habit
3 milestones · 13 weeks
Lift weights at least 3x/week for 90 consecutive days. Log every session.
Improve Sleep Average to 7.5 Hours
3 milestones · 8 weeks
Raise your 4-week sleep average to 7h30m or more using a wearable or sleep tracker.
Complete 30 Days Alcohol-Free
3 milestones · 5 weeks
Go without alcohol for 30 consecutive days. Proof: journal entries + health markers.
Build a Consistent Morning Routine
3 milestones · 13 weeks
Execute the same morning routine 90 consecutive days without breaking the chain.
Build a 30-Day Meditation Habit
3 milestones · 5 weeks
Meditate for at least 10 minutes every day for 30 consecutive days.
Run 5K Without Stopping (First Time)
0 milestones · 6 weeks
Run a continuous 5K for the first time ever. GPS route proof required — app screenshot or wearable export.
Run 10K Without Stopping (First Time)
0 milestones · 10 weeks
Run a continuous 10K for the first time. GPS route proof required — focus on completion, not time.
Build a Half Marathon Training Base (16 Weeks)
0 milestones · 16 weeks
Complete a structured 16-week half marathon training program with full session log submitted as proof.
Run a Marathon (Health/Completion Focus)
0 milestones · 20 weeks
Train for and finish a full 42.2km marathon prioritising health and completion over time. Official result proof.
Lose 5kg of Body Fat (Tracked and Documented)
0 milestones · 16 weeks
Reduce body fat by 5kg using tracked nutrition and consistent training, with before/after measurements and photos as proof.
Gain 5kg of Muscle (Tracked and Documented)
0 milestones · 20 weeks
Build 5kg of lean muscle mass with tracked nutrition and progressive training, with before/after measurements as proof.
Achieve Healthy BMI Range (Documented)
0 milestones · 20 weeks
Reach and maintain a BMI between 18.5 and 24.9 for 90 consecutive days, with wearable or scale data as proof.
Build a Nutrition Tracking Habit (90 Days)
0 milestones · 13 weeks
Log every meal and macro for 90 consecutive days using a tracking app. Export data as proof.
Complete a Body Recomposition Program
0 milestones · 20 weeks
Simultaneously reduce body fat and build lean mass over a structured 20-week program, with before/after DEXA or measurements.
Build Consistent Sleep Schedule (90 Days)
0 milestones · 13 weeks
Maintain the same wake time (±30 minutes) every day including weekends for 90 consecutive days — wearable sleep log proof.
Improve HRV by 20%+ (Tracked)
0 milestones · 12 weeks
Raise your average resting HRV by 20% or more over 12 weeks through consistent recovery practices — wearable data proof.
Complete 90 Days Alcohol-Free
0 milestones · 13 weeks
Go without alcohol for 90 consecutive days. Proof: journal entries every 2 weeks + health markers at end.
Build a Daily Meditation Habit (365 Days)
0 milestones · 52 weeks
Meditate for at least 10 minutes every day for 365 consecutive days. App log or daily journal proof.
Complete Mindfulness-Based Stress Reduction
0 milestones · 8 weeks
Complete the 8-week MBSR program with all sessions attended and home practice logged.
Complete a 30-Day Digital Detox Protocol
0 milestones · 5 weeks
Follow a structured digital detox — no social media, limited screens after 8pm — for 30 days with daily journal proof.
Manage Blood Glucose to Target Range (3 Months)
0 milestones · 12 weeks
Achieve and maintain target blood glucose levels for 3 consecutive months under medical supervision. CLINICAL — private by default.
Reduce LDL Cholesterol to Target Range
0 milestones · 16 weeks
Lower LDL cholesterol to target range through documented lifestyle intervention under medical supervision. CLINICAL — private by default.
Complete a Supervised Weight Loss Program
0 milestones · 20 weeks
Complete a physician- or dietitian-supervised weight loss program with documented outcomes. CLINICAL — private by default.
Achieve Blood Pressure Target Range
0 milestones · 12 weeks
Reduce and maintain blood pressure in a target range through lifestyle and/or medical intervention. CLINICAL — private by default.
Complete Cardiac Rehabilitation Program
0 milestones · 12 weeks
Complete a full medically supervised cardiac rehabilitation program. CLINICAL — private by default.
Complete Your First Marathon
5 milestones · 20 weeks
Train for and finish a full 42.2km marathon with a focus on health, habit, and safe completion — not time. Unlike the Sport version, proofs here are training logs and health markers, not chip times.