Week Five: Confidence + Continuity

Welcome to Week 5 — the final week of the Momentum Challenge, and the beginning of what comes next.

Over the past several weeks, you’ve built consistency, added intention, leaned into community, and learned how to train and recover smarter. This week is about finishing strong — not by emptying the tank, but by showing up with confidence and carrying your momentum forward.

FITNESS (Strong, Smart Finish)

The goal this week is to stay consistent and feel good, not to overhaul your routine.

Aim for 4–5 total training days this week:

• 2 Strength Training Sessions

• 1 Studio Class

• 1 Coaching Session

• (Optional) 1 light cardio, walk, or recovery-based session

How to “finish strong”:

• Choose one workout to really push and feel proud of

• Keep other sessions at a sustainable effort

• Focus on good movement, not exhaustion

👉 In your coaching session, ask: “What should I carry forward from this challenge?”

NUTRITION (Consistency Over Perfection)

This week is about reinforcing what works — not being strict.

Keep protein consistent

Stick with 25–35g per meal and prioritize:

• Protein at breakfast

• Protein after training

Eat for energy

Continue building meals around:

🥩 Protein + 🥦 Produce + 🥔 Carbs + 🥑 Fats

Week 5 mindset:

If it supports energy, recovery, and consistency — you’re doing it right.

HYDRATION (Support the Finish)

Stay consistent with:

✅ Half your bodyweight in ounces daily

Hydration helps:

• Recovery

• Energy levels

• Sleep quality

This is one habit worth carrying forward long-term.

RECOVERY (Protect What You’ve Built)

You’ve earned your recovery — use it.

This week, aim for 3–4 recovery touches:

• HyperIce or recovery tools

• Massage chairs

• Sauna sessions

• Stretching or mobility work

👉 Recovery helps you leave the challenge feeling strong, not worn down.

MENTAL HEALTH (Reflect + Reset)

Take a moment to reflect this week:

• What feels easier now than it did in Week 1?

• What habits made the biggest difference?

• What do you want to keep moving forward?

A simple daily practice:

• Write down one win per day

• Acknowledge effort, not just outcomes

EVOLT: SEE YOUR PROGRESS

If you haven’t yet, we highly recommend completing your end-of-challenge EVOLT scan.

Pairing it with a scan from the beginning of the challenge is one of the best ways to see your measurable progress.

👉 Ask your coach to help you schedule or review your results.

YOUR WEEK 5 MOMENTUM CHECKLIST

Finish proud and intentional:

✅ 2 Strength Sessions

✅ 1 Studio Class

✅ 1 Coaching Session

✅ Protein at every meal

✅ Hydration goal daily

✅ 3–4 recovery sessions

✅ Reflect on wins + next steps

✅ Complete EVOLT scan (if applicable)

WHAT’S NEXT?

Momentum doesn’t end because the challenge does.

The routines, confidence, and support you’ve built over the last five weeks are meant to carry forward. Keep training, keep leaning into coaching, stay connected to the community — and continue building a lifestyle that supports strength and longevity.

No matter where you started, you should be proud of what you’ve accomplished. Thank you for being part of the Momentum Challenge — and for being part of the Energy Fitness family.