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Week Three: Progression + Community

Welcome to Week 3 — this is the turning point of the challenge. You’ve built a routine, you’ve shown consistency, and now it’s time to take things up a notch — not by doing more, but by being more intentional.


This week is all about progress, connection, and confidence. You’ll keep the same foundations from Week 2, while adding a little extra purpose to each choice you make.


Women cycling in a dark gym, lit by pink neon lights. Text reads "2026 Challenge: WEEK THREE." Mood is energetic and focused.

FITNESS

Same Structure, More Intention


You don’t need a new plan — just a little added focus.

Aim for 4–5 total training days this week:

  • 2 Strength Training Sessions

  • 1 Studio Class

  • 1 Coaching Session

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


How to “level up” this week:

  • Add slightly more weight to one lift

  • Complete one extra set

  • Improve your range of motion or form

  • Push effort just a little (RPE 7–8 instead of cruising)


👉 Use your coaching session to ask:“What’s one small way I can progress this week?”


COMMUNITY

Momentum Is Better Together


Week 3 is your reminder: you don’t have to do this alone.

This week, intentionally connect:

  • Take a studio class you don’t usually attend

  • Say hi to someone new

  • Bring a buddy to train with you

  • Encourage another challenger


Supporting others builds your own momentum faster than you think.


NUTRITION

Refine, Don’t Overhaul


Keep the Week 2 foundations, and tighten them up slightly:

✅ Protein consistency

Stay consistent with 25–35g per meal, but aim to:

  • Spread it evenly across the day

  • Include protein within 1–2 hours of training

✅ Fiber + color

Challenge yourself to include 2 different colors of produce at most meals.

✅ Balanced meals


If you’ve been eating out or grabbing convenience foods, aim for 1 fully intentional meal per day this week.


Supplements stay optional — consistency is the priority.


HYDRATION

Performance Support


Stick with:

✅ Half your bodyweight in ounces daily


Week 3 upgrade:

  • Add electrolytes on heavy training or class days

  • Carry a water bottle so hydration is visible and automatic


RECOVERY

Train Harder by Recovering Smarter


If training intensity increases, recovery must follow.

This week, aim for 3 recovery touches:

  • HyperIce tools

  • Massage chairs

  • Sauna

  • Foam rolling or stretching

👉 Even 5–10 minutes counts — consistency matters more than duration.


YOUR WEEK 3 MOMENTUM CHECKLIST

Focus on progress, not perfection:

✅ 2 Strength Sessions (with intention)

✅ 1 Studio Class

✅ 1 Coaching Session

✅ Protein at every meal

✅ Hydration goal daily

✅ 3 recovery touches this week

✅ 1 community connection (buddy, class, encouragement)


Week 3 is where many people realize: “I’m actually doing this.”Stay consistent, lean into community, and trust that the work you’re putting in is adding up.


You’re not just building results — you’re building momentum. And your Energy Fitness family is right here with you.


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