The 30-Day Practice

This is a free, self-directed 30-day challenge designed to help you build consistency across four foundational practices: movement, meditation, breath, and controlled discomfort. You’ll work independently, but alongside a small online group for accountability and momentum.

Complete the challenge and receive 20% off your first month of any Move First service.

How It Works

1. Sign up by email

To join, simply email me. I’ll reply with next steps and timing details.

2. Join the shared tracker

You’ll be invited to a private Google Spreadsheet used by the group. This serves as both a structure and a mirror—simple, visible, and effective. You’ll receive a pre-built template that outlines a basic 30-day structure, including practices like:

• Movement or training 5 days per week

• Daily meditation

• Daily breath practice

• Cold exposure (e.g. cold showers)

• Optional lifestyle commitments (no alcohol, earlier bedtime, etc.)

The template is meant to guide you—not box you in.

You’re encouraged to customize the challenge to your own capacity, schedule, and goals. Some people do less. Some do more. Consistency matters more than intensity.

3. Start Date

The next 30-day challenge begins January 1, 2026.

Everyone in the cohort starts together, but participation remains flexible. If you miss a day or need to adjust pacing, the structure is designed to support consistency—not perfection. Future start dates will be announced as new cohorts form.