Whether your goal is to lose a few pounds, boost your energy, get back into a routine, or simply feel stronger in your body again—you’re in the right place.
The Step Strong into Fall: 2-Week Total Body Reboot is a focused and doable plan designed to help you reset your habits and gain momentum fast. And while the challenge is only 14 days long, how you show up for those 14 days can make a BIG difference in how you feel—physically, mentally, and emotionally.
Here’s how to make the most of every step, rep, and meal along the way:
1. Don’t Skip the Steps—They Matter More Than You Think
This challenge includes a daily walking goal of 10,000 steps or 3 miles—and yes, it’s more than just movement.
Walking is one of the most effective ways to:
- Reduce cortisol (your stress hormone)
- Support fat loss without adding stress to your body
- Improve digestion, especially when done after meals
- Stabilize blood sugar and energy levels
- Boost mental clarity and mood
💡 Pro tip: Try breaking your steps up into 3–4 mini walks during the day, or add a short walk after dinner. It doesn’t have to be all at once to count!
2. Prioritize Protein & Follow the Meal Plan
You’ll be following a 7-day jumpstart meal plan designed to be simple, balanced, and satisfying. No tracking, no complicated recipes—just real food that supports your goals.
To maximize your results:
- Eat 3 balanced meals per day, ideally spaced out to stabilize blood sugar and hunger cues
- Focus on protein + fiber at every meal
- Stay hydrated (aim for 8+ glasses of water daily)
- Don’t under-eat—undereating can slow progress, not speed it up
🍽️ Fuel your body like it’s working for you, not against you—and watch what happens.
3. Lift Like You Mean It (Even at Home)
You’ll have 3 strength workouts per week, all 20–30 minutes long. These are fully guided, efficient, and meant to help you:
- Preserve or build lean muscle
- Boost metabolism
- Improve strength, posture, and confidence
To get the best results:
- Choose weights that feel challenging by the last few reps
- Focus on form, control, and full range of motion
- Don’t rush through it—slow, controlled reps make a bigger impact than fast, sloppy ones
💪 Don’t forget to rest when needed, and modify as necessary (you can always message me inside the app with questions!).
4. Don’t Underestimate Sleep & Recovery
One of the most overlooked pieces of any transformation?
Sleep.
During this challenge, aim for 7–9 hours of quality sleep per night.
Here’s why it matters:
- Muscle recovery and fat burning happen during deep sleep
- Poor sleep raises cortisol and increases cravings
- Sleep deprivation can decrease workout performance and motivation
😴 Prioritize a consistent bedtime, put your phone away 30 minutes before, and consider a calming wind-down routine to help improve sleep quality.
5. Use the Daily Checklist (and Celebrate the Small Wins)
There’s a reason I include a simple daily habit tracker inside the app. It’s not about being perfect. It’s about being intentional.
Each checkmark you earn reinforces your ability to show up.
Each walk, meal, and workout builds momentum.
Each day you stay consistent makes it easier to keep going.
👏 Celebrate the little wins—they lead to big changes.
6. Lean Into the Community & Support
You’re not doing this alone.
- Need help with app setup? Message Abbie
- Have nutrition questions? Message Jenny
- Want workout modifications or feedback? I’m here for you—message me directly!
Participating in the kickoff call (or watching the replay), checking in with the group, and asking for support when you need it can make all the difference in your results.