The 4-Week Body Composition Challenge Starts June 2 — Are You In?

Summer’s here, and we’re kicking it off with a FREE 4-Week Body Composition Challenge for all our members starting Monday, June 2. If you’ve been wanting to drop a few pounds of body fat, reset your habits, and feel better heading into summer — this is your moment.

The challenge is simple, fun, and totally doable. Whether you’re training at Urban Athletic Club or just looking for a little accountability to clean things up, this is the push you’ve been waiting for.

Want to get in? Simply text “I’M IN” to 202-889-8781. That’s it. We’ll take it from there.

Week 1: Get Set + Focus on Breakfast

✅ To-Do List This Week:

• Get your InBody Scan: This is our starting point. We’ll track fat loss and progress over the 4 weeks using InBody tests. Once you complete your scan, text us that you’re done.
• Track Your Breakfast Daily: Snap a photo or describe what you’re eating and share it. A solid breakfast sets the tone for your day.
• Hydration Challenge Begins: Drink half your bodyweight in ounces every day. (e.g., 200 lbs = 100 oz/day)
  Use a 10 oz water bottle and refill it 10x. Yes, you’ll make a few extra trips to the bathroom at first — but your body will adjust and thank you.
• Wednesday Mindfulness Check-In: Take a few minutes to be alone with your thoughts. This reduces stress and helps control cortisol levels (which affect body fat).
• Friday Zoom Call: We’ll share wins, answer questions, and prep for the next week.

Week 2: Dial In Your Dinner

• Track your dinner every day with a quick photo or message.
• Keep up your water intake and Wednesday meditation.
• Sleep support continues — we’ll start talking about evening routines, like turning off screens an hour before bed.
• Challenge: Take a 20-minute walk after dinner at least 3x this week.

Week 3: Lock In Your Lunch

• You guessed it — daily lunch photos or descriptions.
• Hydration, meditation, and sleep habits continue.
• Challenge: Replace 1 work meeting this week with a walking meeting.

Week 4: Master Your Snacks

• This week’s food focus is all about your snack choices — healthy, clean snacks help prevent overeating and keep energy levels stable.
• Stay consistent with water, mindfulness, and sleep routines.
• Bonus Challenge: Meal prep one snack option to use all week (e.g., veggies + hummus, boiled eggs, or trail mix).

🏆 Weekly Tracking & Leaderboard

We’ll be using a custom group inside the InBody system to keep track of your progress and see who’s leading the way. This challenge is about consistency, not perfection — so stay engaged and have fun with it.

Every week, you’ll have the chance to earn points for:

• Logging your daily food focus
• Hitting your water goals
• Meditation on Wednesdays
• Movement and bonus challenges
• Progress in body composition

👊 Why Do This?

This isn’t a crash diet or fitness competition. It’s a chance to dial in a few key habits that make a real difference:

• Better sleep
• Reduced stress
• Smarter food choices
• More consistent movement
• And yes, a little less body fat heading into summer

Ready to Commit?

Simply text “I’M IN” to 202-889-8781. That’s it. We’ll take it from there. We’ll add you to the group, guide you step by step, and support you every week.

Let’s make June your strongest month yet. 💥