Health & Fitness

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.

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.

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.

Build a Daily Mindfulness Practice

3 milestones · 9 weeks

Establish a consistent daily mindfulness habit over 60 days. Choose any evidence-based method — breath awareness, body scan, walking meditation, open monitoring, or loving-kindness. No diagnostic framing; proof is a timestamped practice log showing at least 50 of 60 days with entry dates and session durations. Verifiers confirm log consistency, not your mental state.

Practice Daily Breathwork for 30 Days

3 milestones · 6 weeks

Learn and sustain one structured breathwork technique for 30 consecutive days. Choose from box breathing, 4-7-8, resonance breathing, Wim Hof, or cyclic sighing. Proof is a timestamped 30-day practice log with session dates, technique used, and duration. No clinical framing; verifiers confirm log consistency, not physiological claims.