The Add + Subtract Challenge is intentionally simple—but don’t mistake simple for ineffective.
The participants who get the most out of these two weeks aren’t the ones who aim for perfection. They’re the ones who understand why each piece matters and focus on consistency over intensity.
Here’s how to maximize your results—both during the challenge and long after it ends.
1. Treat This as an Experiment, Not a Test
This challenge isn’t about passing or failing. It’s about collecting data.
When you subtract one habit—alcohol, added sugar, late-night snacking, or processed foods—you’re not proving willpower. You’re learning how that habit affects:
- Energy
- Sleep quality
- Cravings
- Recovery
- Mood
Approach these two weeks with curiosity. Awareness is what creates long-term change.
2. Don’t Skip the “Add” Habits—They’re the Foundation
Many people focus on what they’re giving up and overlook what they’re adding in. That’s a mistake.
The Add habits are what make this challenge sustainable:
- Protein + fiber with every meal
This supports stable blood sugar, muscle recovery, and appetite regulation. When meals are balanced, cravings naturally decrease. - 70 oz / ~2 liters of water
Even mild dehydration can impact energy, digestion, and perceived hunger. - Screen-free wind-down
Reducing evening screen time improves sleep quality, which directly affects hormones, recovery, and motivation. - Daily movement (10K steps or 30 minutes intentional movement)
This supports cardiovascular health, insulin sensitivity, and overall consistency without overtraining.
These habits are not optional extras—they’re what allow your body to respond positively to training.
3. Take the 10-Minute Workouts Seriously
Short workouts work when effort and intention are present.
Each 10-minute session is designed to:
- Target key muscle groups efficiently
- Support strength, not exhaustion
- Fit into real life consistently
Focus on:
- Controlled reps
- Good form
- Full engagement (especially for core and glutes)
Consistency with short workouts beats sporadic long workouts every time.
4. Avoid the “All or Nothing” Trap
You don’t need perfect days to see results.
Missed a workout? Resume tomorrow.
Went off-plan at a meal? Return to your next meal.
Had a rough night of sleep? Prioritize recovery the next day.
Progress comes from repeated return to the basics, not rigid adherence.
5. Pay Attention to Non-Scale Wins
In just two weeks, meaningful changes often show up as:
- Improved energy
- Fewer cravings
- Better sleep
- Increased confidence in routines
- Less mental friction around food and movement
These signals matter. They indicate you’re building habits your body responds well to.
6. Use This Challenge as a Launchpad—Not a Finish Line
The real value of the Add + Subtract Challenge is what happens after it ends.
If the structure, workouts, and habits felt supportive, that’s not an accident. Sustainable results come from having:
- A repeatable training plan
- Clear nutrition priorities
- Accountability
- Guidance that adapts to your lifestyle
This challenge is designed to help you identify what works—so you can decide what kind of ongoing support will help you maintain and build on that progress.
Final Thought
You don’t need extremes to see change.
You need clarity, consistency, and the right structure.
Add what supports you.
Subtract what drains you.
Repeat what works.
If you stay focused on the basics during these two weeks, the results will speak for themselves—both now and in the months ahead.