If I signed up late, will I get today’s workout?

You will be sent the following day’s workout via email the next morning. However, the latest Challenge and all workouts from the entire challenge will be posted here –

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After I sign up, what’s next?

The next step is simple, #LetsGetTheWorldHealthy by sharing #TotalFit with anyone and everyone you know who can and should be leading a healthy lifestyle! (YES everybody!!). If the Challenge hasn’t started, be patient, you’ll get emails and further instructions.

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Do I need a gym for the workouts or can I do them at home?

Besides the distance running, all the workouts can be done in your home (provided you have enough space).

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Will beginners be able to do perform all of the workouts?

We have done our best to have workout options for both beginners and the advanced participants. First things first, everyone should consult their physician before beginning any exercise program. Just use your best judgement. If you can’t finish, then complete as much as you can.

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Will you send out a diet for the Challenge?

No, but we will ask you to cut out certain foods for the entire 21 days, and specific foods on special days. There will be more information and instructions on nutrition in tomorrow’s email. Also some days we will provide you with healthy meal options, snacks and recipes.

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Is this challenge only for those who want to lose weight?

No, The 21-DAY CHALLENGE is for anyone who wants to kickstart a healthy lifestyle and see results in 21 days! Naturally, some people will likely lose weight depending on their overall level of health and fitness. The #TotalFit mission is all about promoting healthy lifestyle changes. Our main goal is to educate, motivate, and inspire the world to lead healthier lives in the long-term.

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Although no equipment is required for the challenge, these basic items are very useful and can improve your results:

  1. Exercise Mat
  2. Medicine Ball
  3. Dumb Bells
  4. Jump Rope

*If you don’t have this equipment don’t worry, you can find these items at most any sports store this weekend.

What size medicine ball do I need?

They aren’t required, but will add resistance to your exercises. For most people any medicine ball between 6 – 12 pounds should work. Males may opt for medicine ball between 10-20 lbs. Basically, whatever works for you.

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How heavy should my dumbbells be?

Again, they aren’t required, and that’s hard to say. But I will say the majority of women use 3, 5, 8, 10 or 12lb dumbbells and fellas usually opt for 8, 10, 12 , 15 or 20′s. (Many of these moves will be new to you so you definitely don’t need to go super heavy. Proper form is crucial.)

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What if I can’t afford the equipment needed or just don’t have access?

No worries. but remember “can’t never could” and “won’t never will”! Have a “Can Do” attitude and grab some water bottles filled with water,sand, or rocks as dumbbells, and a book bag filled with books or other items around the house as a medicine bell alternative. Bottom line, please DO NOT email me or my staff with EXCUSES!!! Lets just find a way to make it happen. Remember, ‘Results Start When YOU Do’, so let’s #ShutUpandTrain!

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Now it’s time to get your gear together:

  • Shorts
  • Tops
  • Shoes
  • Socks
  • iPod
  • Hair Clip/Tie/Band

Oh and please support and get your Shut Up & Train gear (shameless plug)…

Support The Challenge


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  1. Kimberly    

    I had surgery on my foot, 6 to be exact but I have been cleared and I am ready to go. (Change your body, change your life )

  2. Deidra Collins    

    I am so ready to get started… I’m ready to do this man!!!!!!!!!!!!!!!!

  3. Sequita Allen    

    I’m ready to start this journey of a healthy me for the 4th time and this time I truly truly vow to myself today I will and I can commit and see positive results!! I’ve also have some friends that will join me in the challenge. I like to end by saying I feel that this is a wonderful challenge for anyone that’s seeking healthy and motivational results.

  4. LaTasha    

    So ready for this challenge. I tried the challenge before and didn’t complete it. I made excuses and eventually just quit. I have since lost 40lbs and I am ready this time my boyfriend is doing it with me we will motivate each other. Thank you guys so much for this opportunity.

  5. Theresa White    

    I’m looking forward to this challenge has I have all the others.

    Thank you!

  6. Angela    

    I signed up late for this challenge. I’d like to start from the beginning. When will the next challenge begin please?

    1. Challenge Host    

      Pickup from where we are now. The challenge generally happens when enough sponsors are on board.

  7. Tracy Smith-Buchanan    

    Thank you for sharing your God given talents with us. I will purchase my fitness gear from your website and I have already shared your information with my colleagues and face book friends. I started five days behind, however I am enjoying daily challenges! I’m getting my water in as well.

    Thanks again,


    1. Challenge Host    

      Thanks for the support Tracy! “TotalFitters” like you help us continue getting the World Healthy!

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