HardCore 90 | 90 Day Challenge Disclaimer: By participating in the HardCore90 90-Day Challenge, you accept and are bound by these terms and conditions without limitation, qualification or change. You represent that you have read and agreed to these terms and conditions at all times while using this program. All program guidelines are meant for adults at least 18 years of age without adult supervision. You warrant that you are at least 18 years old and do not require parental permission. Any application of the recommendations set forth in this program from HardCore 90 or in any personal consultation by phone, email, in-person, or otherwise, is at the reader’s discretion and sole risk. The information offered is intended for people in good health. Anyone with medical problems of any nature should see and consult a doctor before starting any diet or exercise program. Even if you have no known health problems, it is advisable to consult your doctor(s) before making any major changes in your lifestyle. The material contained on in the HardCore 90 90-Day Challenge, is provided for educational and informational purposes only and is not intended as medical advice. The information contained on this website and program should not be used to diagnose or treat any illness. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. This information on this website has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease, metabolic disorder or health problems. We cannot and do not give you medical advice. You should seek prompt medical care for any specific health issues and consult your physician before purchasing any product(s). We do not recommend the self-management of health problems. Information obtained by using our services is not exhaustive and does not cover all diseases, ailments, physical conditions or their treatment. By purchasing this program you agree that you will consult your doctor, physician or health care provider before beginning the nutrition or exercise program or taking into practice any and all tips from the website. Use of the programs, advice, and information contained in this website and program, HardCore 90, is at the sole choice and risk of the reader. You understand and agree that you will indemnify, defend and hold us and our affiliates harmless from any liability, loss, claim and expense, including reasonable attorney’s fees, arising from your use of our website and program, or your violation of these terms and conditions. Author’s Disclaimer The authors of The HardCore 90 90 Day Challenge are not doctors. The advice the authors provide herein, is based on years of practical application, dealing with the needs of their own health and physique as well as the needs of others. Any recommendations the authors may make to you regarding diet, including, supplements and herbal or nutritional treatments must be discussed between you and your doctor(s) to ensure protection for client and HardCore 90.
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YOUR NAME
DAY YOU PLAN TO START THE CHALLENGE
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90 Day Challenge
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Contents WELCOME TO YOUR NEW BODY 90 Day Secrets
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LET‘S GET GOING
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Before & After Log
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Measurements
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CREATING THE PERFECT ENVIRONMENT 7-Day Declutter Challenge THE 4 COMPONENTS OF FITNESS
23 24 45
Strength
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Endurance
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Flexibility
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Body Composition
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Contents continued
90 DAY CHALLENGE
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How it works
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Why it works
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Month One
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Month Two
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Month Three
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CELEBRATE
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What worked | What didn‘t WHAT‘S NEXT
79 83
30-Day Fitness Planner
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Bikini Body Ready
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Meal Planner
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Strong
IS THE NEW THIN
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TRY AND FAIL © HARDCORE90
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BUT DON‘T
fail to try © HARDCORE90
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90 Day Challenge © HARDCORE90
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C
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90 Day Challenge
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welcome to your new body Before we get started, I just want to say how much I admire you for taking on this daunting but totally worth it challenge! You’re absolutely amazing, able to conquer both small and big tasks and have an endless supply of potential to tap into. I‘m so excited you’re here And that we get to embark on this fabulous + fun 90 Day Challenge together. When we give our mind and bodies the nourishment and care they deserve, they give us the momentum, energy and strength to accomplish all of our dreams in life. I want you to take in and absorb that concept with every fiber of your being. I want you to love your body enough to take care of it, admire it and never let it down. Treat it like the rock star you know it can be and feed it the fuel it needs to perform at its best. We‘re not talking a lot about food and nutrition in this 90-Day Challenge because this is more about moving your body each and every day versus trying to control calories and food intake and choices. Not that nutrition isn‘t important, because it is! But you can only focus on so many things at once and the number one reason most lifestyle changes fail is that they try to do it all at the same time - yikes! So here‘s to fitness-focused 90 days - You‘re going to do amazing things this next quarter together and we can‘t wait to see how it goes! XOXO © HARDCORE90
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90 Day Secrets SECRET #1
C R E AT E A F I T N E SS- F RIE N DLY E NVIR ON ME N T There‘s nothing worse that coming home to a house full of junk food, clutter, garbage and desserts when all you want to do is be fit and healthy. Throw it away, donate it, recycle it but don‘t leave it in your house SECRET #2 PL A N FO R IT Are all of your gym clothes dirty, have holes in them, not matching, or maybe just nonexistent. How can you workout if you don‘t have the proper gear? Hit up Athleta, Lululemon, Sweat Betty, Ella or Wal-Mart and get som thing to wear to the gym. SECRET #3 NO O NE CA RE S WH AT YOU LOOK LIKE What genius wastes time putting on makeup and doing their hair for the gym? Throw it up in a ponytail, slap on a headband or sweatband and head out the door. You‘re not there to meet someone - you‘re there to workout and so are they. Be admired for how strong you are, how fast you run and how high you can do plyometrics - not your new lipstick color. SECRET #4 FIN D A FR IEND Call it accountability, companionship, support, encouragement... having someone to do the 90-Day Challenge with you is half the battle. © HARDCORE90
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90 Day Secrets SECRET #5
NEVE R STA RVE YOU R SELF Unless you‘re an intermittent fasting fiend, then make sure you always have tons of healthy snack around you. I can‘t stop you from choosing the chocolate donut over the chocolate low-fat granola but at least give yourself a fighting chance by stocking up on the right stuff. SECRET #6 BE YOU R OWN CH E ER LE AD ER Set up daily affirmations, positive love notes and email yourself to help stay on track. If you‘re not willing to be your own best friend who will! SECRET #7 I F YO U H AT E RU N N I N G , TH E N DON ‘ T R U N There are more gyms, workouts, instructors and fitness equipment today than there ever has been in all of history. If you hate something, stop forcing yourself to do it and find something else. If you can‘t find an activity you love, then you‘re not trying hard enough. SECRET #8 WILLP OWER IS A MU SCLE You need to exercise it just like you do your abs, your biceps, your core and your brain. The more you practice staying on track, the easier it will be. © HARDCORE90
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Why 90 days?
IT TAKES.... • 4 WEEKS for you to notice your body changes • 8 WEEKS for your friends to notice • 12 WEEKS for the rest of the world
give it 12 weeks - don‘t quit © HARDCORE90
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G IN O G ET G S T’ LE © HARDCORE90
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MA KE S U R E TO TA KE A LL 3 A N G LES 1. FRONT 2. SIDE
before
3. BACK
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MAKE SU RE TO TA K E A LL 3 A N G LE S 1. FRONT 2. SIDE 3. BACK
after © HARDCORE90
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WORKOUT BECAUSE
you love your body © HARDCORE90
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NOT BECAUSE
you hate it © HARDCORE90
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MEASUREMENTS CIRCUMFERENCE
before
after
DATE 1. CHEST 2. WAIST 3. HIPS 4. ARM 5. THIGH 6. CALF WEIGHT BODYFAT %
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AY C H DE A LL CL E N UT G TE E R
7D
Welcome to your NEW Clutter-FREE Life There is nothing more life changing than the transformation that happens when you become a minimalist. And YES, I promise - your fitness levels will increase + the weight will go down! When you have less: • • • • • • • •
You’re happier You sleep better You’re more productive than you could ever have imagined You love your home + can’t wait to spend time in it You clean less and have more time to do the things that really matter You have more space to think and breathing room to dream You’re ready to go to the gym at a moment’s notice You don’t feel burdened with stuff you need to clean and take care of
Are you ready? Let’s get going!
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the first step in crafting the life you want is to get rid of everything you don’t - joshua becker, minimalist Š HARDCORE90
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DeClutter Steps
follow this simple 5-step plan
Step 1 | Take Before/After pictures to stay motivated - share them on IG with the hashtag #2020declutter Step 2 | Find a rockstar Spotify playlist Step 3 | Create 3 different piles:
Step 4 | Dump everything into one huge pile in the middle of the room - leave NOTHING behind Step 5 | Decide between toss, recycle/donate/ Š HARDCORE90
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clutter steals joy © HARDCORE90
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clutter steals....
1 your time | you need to work to earn the money to
buy it, then shop for it, pick it up, organize it, put it away, repair it, maintain it, look for it, etc
2 your space | things you don’t use or love simply fill
your space + make your home feel crowded, cluttered and overwhelming + even make you feel like you need a bigger home or more space
3 your money $$ | all the stuff you own used to be money you had + can eventually lead to debt
4 your self-esteem | studies have found people
strongly identify with their home + a cluttered home not only impacts your feelings of contentment with your home but can also even negatively affect your feelings about yourself.
5 your productivity
| clutter can visually overstimulate you + make it hard to focus
6 your physical health
| studies found that living in a cluttered home causes you to make less healthy food choices because the clutter contributes to stress and overwhelm
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you are not what you own storing all those books
doesn’t make you any smarter it just makes your life more cluttered
- francine jay, minimalist Š HARDCORE90
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1-Week Challenge
one week challenge
Step 1 | You can go in any order Step 2 | Assign one room per day Step 3 | Allocate at least 1 - 2 hours/day for decluttering
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owning less is way better than organizing more Š HARDCORE90
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day 1
kitchen
Be honest - you have a 1+ junk drawers hiding in here. Declare once and for all that your new junk drawer is called the Trash Bin or the Recycle Bin but not something you hold onto and add to until you move
we only wear 20% of the clothes we own, 80% of the time. if you’re waiting for something to come back in style, you’ve definitely been holding onto it for too long. scuffed or broken shoes should always get tossed. purge accessories, too
day 3
bedroom this room sometimes becomes the place that decor comes to die - requiring endless amounts of dusting, polishing and cleaning. why not ditch the decorations and give yourself + your family space to enjoy each other’s company
day 2
clothes did you know that clutter is closerly linked to insomnia + hoarding. Fold that pile of clothes immediately when you remove them from the dryer + stop using your bed as an office + dining room- keep it a peaceful + calm sleeping sanctuary
day 4
living room
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day 5
bathroom
how many bottles of shampoo and conditioner are cluttering up your shower alone? How many eye shadow palettes do you really need to get ready? Go with the best + throw out the rest.
this is the place where you print everything you can already read on your screen, just in case you want to mark it up, right? Assign an actual project to each piece of paper or simply toss it because you don’t need it
day 6
office how many things have you thrown out here becuase you simply couldn’t bear to have them cluttering up your inside home? toss them instead. Aside from seasonal items, only keep those things you truly need every month
day7
garage give yourself grace + be excited that you’re on the right path towards clutterless freedom assign extra days for decluttering. studies show purging stuff provides an immense amount of happiness + satisfaction
day 8
catch up
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DAILY | Action Items
action steps
Step 1 | Go through the list for each room Step 2 | Check off each item as you complete it Step 3 | Google other ways to declutter that room
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action items
If you’re feeling overwhelmed.... sometimes it helps to have a handy dandy list of easy-tofollow steps to go through.
so here’s my go to steps for each room on the list © HARDCORE90
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Day 1 | Kitchen dump your entire junk drawer into the garbage keep only 2 pieces of anything/person in the house i.e. I’m single so I have 2 forks, 2 spoons, 2 knives, 2 bowls, 2 plates, 2 glasses... toss any appliance you haven’t touched in the last year toss all expired food, spices and condiments toss all tupperware, unless you use it on a weekly basis © HARDCORE90
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Day 2 | Clothes toss anything that doesn’t fit or is missing its significant other - hello mismatched socks toss anything you haven’t worn in a year toss your wedding dress - someone else could benefit from it and trust me, your daughter will have zero desire to wear it 25 or 35 years from now keep only 1 color or style of every shoe
Day 3 | Bedroom empty out all of your drawers into a big pile in the middle of the room toss anything that needs to be dusted toss any piece of jewelry you haven’t worn in the last year toss any storage bins hiding under your bed toss extra bedding for guests - how much stuff are you keeping for people who only visit once every couple years toss knick knacks that you spend ore time cleaning than enjoying © HARDCORE90
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Day 4 | Bathroom choose 1 haircare brand and toss all the rest designate a supply area for extras toss any piece of jewelry you haven’t worn in the last year keep only 2 towels per person toss out old makeup + cleaning products toss out expired medicine - it’s UNSAFE
Day 5 | Living Room clear all tabletops - unless Better Homes + Gardens is coming for a photoshoot, you don’t need Look Books to impress people toss the entire bookshelf - go digital. You’ll thank yourself when during your next move you know you’re already on IG and FB so toss the frames and photos unless it’s an original Monet or Picasso, toss it keep only 2 throw pillows + 1 blanket per couch © HARDCORE90
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Day 6 | Garage group tools + supplies together into bins Day 7 | Office assume every piece of paper is unnecessary keep only originals like your passport limit yourself to 7 pens, 5 notebooks, 2 pencils and 1 stack of post-its add extras to a supply closet Š HARDCORE90
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EMOTIONS | Advice
why we have stuff
Step 1 | Go through the emotions list
Step 2 | Ask yourself if you’re experiencing any of these feelings that are causing you to resist throwing items away Step 3 | Ask yourself if you’re hurting your future self by holding onto memories of your past self + not allowing yourself to grow or move onto the next adventure in your life © HARDCORE90
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feeling guilty because you spent so much of your hard-earned money on that item you never use and probably if you’re being honest, didn’t really need? Forgive yourself, make a vow to be smarter with your $ going forward and let it go
wasted
money what will you do with all this new found empty space? go onto houzz for some interior decorating inspiration.... DON’T DO IT instead revel in the white space that is now yours
keepsakes
memories send them to scanmyphotos.com or buy a scanner + DIY but don’t allow old photobooks to take up space that could be better utilized for anything. Or simply left unused. it’s also okay to toss old photos. do you want to buried w/them?
houzz
decor are you dying to tell a story behind every item you see in your home? That’s great and that’s what memoirs + babysitting your grandchildren are for. you don’t need the physical item to keep the memory alive
photos pre-cellphones
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the heart of hospitality is when people leave your home they should feel better about themselves
not better about you Š HARDCORE90
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unwanted
gifts you can scan in all of tax-related receipts the second you get them + store them digitally. going 100% digital does take a while to get used to but the benefits are immesureable. Adopt the GO PAPERLESS mentality
container
bins
it is perfectly okay to toss anything that has been gifted to you that you will not use, don’t need or don’t want. you’re not a bad person. for future holidays + birthdays, you can let family + friends know that you do NOT want any gifts
papers
everywhere don’t try to become an expert organizer. just because your extra stuff is properly labeled + stored doesn’t help you to declutter. putting things into bins gives you a false sense of accomplishment resist the urge + purge instead
tossing your old size 0 or XXS clothes doesn’t mean you’ll never fit into that size again. you’re not admitting defeat + you’re not giving up on your goals. but keeping items like this from the past are sometimes a form of punishment or torture - release it + free yourself to be who you are now
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skinny
clothes 43
90 Day Challenge
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O
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4 components of fitness STRENGTH
ENDURANCE
FLEXIBILITY
BODY COMPOSITION
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definitions ENDURANCE
STRENGTH ability of your muscles to lift a moderate to heavy amount of weight with control
ability of your heart and lungs to work efficiently at a moderate intensity over a long period of time
BODY COMPOSITION
FLEXIBILITY
ability of your joints to move through a full range of motion percentage of your total body and the ability of your muscles to weight that is made up of stored relax, stretch and lengthen body fat
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90 Day Challenge
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STRENTH TIPS FOR BEGINNERS I‘M NOT TELLING YOU IT‘S GOING TO BE EASY
I'm telling you it's going to be worth it
bodyweight exercises
You don‘t need weights, bands or any fancy equipment to get started with strength training - your bodyweight is more than enough. Hello push-ups, crunches, squats, lunges, isometic exercises, etc.
compound movements
Pairing an upper body exercise with a lower body movement not only gives you more bang for your buck in terms of efficiency and time but it also boosts your upper body workout. The extra bloodflow is just what your muscles need
do a 5-minute warmup
Cold muscles do not enjoy doing weight bearing exercises. So do a quick 5-minute cardio warm up. It can be something as simple as jogging in place, the elliptical, the stairmaster, the rowing machine...it doesn‘t matter as long as you get your body ready for some heavier weights.
hire a personal trainer
Never been in a gym before and not sure how to use all of the equipment? There‘s an easy fix for that - hire a personal trainer to give you a full-body workout and walk you through all of the machines! © HARDCORE90
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90 Day Challenge © HARDCORE90
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ENDURANCE TIPS FOR BEGINNERS 3 MONTHS FROM NOW
you'll thank yourself
invest in a heart rate monitor
It can be so hard to tell how hard or not hard you‘re working when you‘re first starting out. Invest in a good chest strap heart rate monitor to gauge your level of fitness and track your progress. Wrist-based heart rate monitors are ineffective, inaccurate and just plain junk. Get a real one - my favorite is Garmin
start with interval training
You‘ll want to build up by doing 30 second and 1 minute intervals to start. I.e. Run a minute, then walk 3 minutes. Repeat. Then the next time, you‘ll run 2 minutes, walk 1 minute. Keep going until you can run the entire cardio session. It will happen. Just keep going.
don't worry about distance
Beginners should never try to attain a certain mileage - always go for time.
pick something you like
Not every likes running - in fact, most people hate it. If that‘s you, then don‘t run - try something else. And before you say the gym is too expensive, last time I checked there are over 1 million+ free exercise videos on YouTube. If you can‘t find something you like you‘re not trying hard enough
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90 Day Challenge
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FLEXIBILITY TIPS FOR BEGINNERS THE QUESTION ISN‘T CAN YOU
it's will you you don't need to do yoga
While flexibility has become synonymous with yoga, it‘s not the only exercise you can do to increase your range of motion. There are many stretching classes and exercises that you can partake in that will provide EXACTLY the same benefits as yoga.
always stretch after a workout
Post-workout stretching can decrease your recovery time by helping to remove the lactic acide build up from your workout. A good 10-15 minutes of stretching the exact muscles you just worked should do the trick. Don‘t wait until your next yoga class - make stretching part of your regular workout, just like your warm-up from the beginning
dynamic stretching
Don‘t confuse dynamic stretching with ballistic stretching. Dynamic stretching is mimicing the same movements you‘re about to do for your workout, except you‘re doing them at a much slower pace and without any additional weight. Ballistic stretching is hyperextension of your muscles and can cause damage.
foam rollers
if you hate them like me, then don‘t use them. Same rule applies to pretty much any exercise - you need to find what works for you. © HARDCORE90
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90 Day Challenge
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BODY COMPOSITION TIPS FOR BEGINNERS IF YOU‘RE NOT HUNGRY ENOUGH TO EAT AN APPLE
you're not really hungry
skinny fat
Weight loss should never be the goal - having an overall fit physique should be your goal - a body that is strong, healthy, and fit. The girl on the left definitely wears more than the girls on the Victoria‘s Secret fashion runway but I would never consider her fat.
weight training is key
Nutrition and exercise are important for improving body composition. Keeping your calories, fiber and protein in check is a good first step. All exercise can help with fat loss, but weight training is the best way to increase muscle mass
calculating bodyfat
The best method is still the old school calipers. Forget the bod pod and the electric stimulation machines - they‘re wildly inaccurate and usually far off base. Unless you can afford hydrostatic underwater bodyfat testing, then stick with the calipers from the gym.
nutrition
Yes, it‘s true - your bodyfat is large determined by what you eat. It‘s 80% about what you put in your body and 20% about exercise. © HARDCORE90
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EVERYTHING
is hard © HARDCORE90
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BEFORE
it is easy © HARDCORE90
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your ideal bodyfat % CATEGORY
PERCENTAGE
ESSENTIAL FAT
10-13%
ATHLETES
14-20%
FITNESS
21-24%
ACCEPTABLE
25-31%
OBESITY
>32% FOR WOMEN
forget about bmi
BMI charts do not distinguish between lean muscle and fat mass and often lead to confusion and frustration when you are very fit, but have a higher body weight.
For example, a muscular athlete may have a higher BMI because of extra lean mass and, consequently, could be categorized as overweight or obese.
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E G EN LL A H C AY D 90 © HARDCORE90
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FALL IN LOVE WITH THE PROCESS
the results will come © HARDCORE90
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how it works
The 90 Day Challenge is broken up into 3 parts - each month is one part of the Challenge. If you skip a day or fall behind, don‘t worry about it and just keep going as if those days were never missed.
MONTH 1 | TAP INTO YOUR POTENTIAL
MONTH 2 | PRACTICE PERSISTENCE
MONTH 3 | DEVELOP DISCIPLINE
90 DAYS FROM NOW You‘re either going to be blown away by how much you‘ve improved in how you look, feel and perform Or you‘re going to regret not having done your best
the choice is yours © HARDCORE90
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why it works
It takes at least 90 days to see any physical transformations in your body and that‘s not including how long it takes the habits needed to acquire that new body
RESULTS REINFORCE HABITS It takes 21 days to form a new habit But to make it stick long-term, you‘re going to really need 2-3 months and that‘s because that‘s how long it will take to see results Your new 90-day body will reinforce the new habits you just created
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MONTH 1 | TAP INTO YOUR POTENTIAL
YOUR GOAL what’s the #1 most important outcome of the next 90 days for you just pick one! I know it’s tempting to pick a gazilliion - who doesn’t want to lose weight, decrease bodyfat, improve their cardio, build muscle mass and more. but having one that outweighs all of them will make it so much easier to focus
YOUR WHY what’s driving you to start this challenge it may seem silly now but writing down exactly why this is important to you is what will keep you going on those days you want to quit and give up.
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IT CAN BE
done © HARDCORE90
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LET NO ONE
tell you otherwise © HARDCORE90
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Sunday
Monday
month one Tuesday
Wednesday
Thursday
Friday
Saturday
ADD IN A WORKOUT FOR EVERYDAY OF THE MONTH 1 REST DAY/WEEK ALLOWED © HARDCORE90
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MONTH 1 | TAP INTO YOUR POTENTIAL
what are your favorite forms of exercise
what behaviors do you want to change
THIS MONTH‘S DIET IS
next month's body © HARDCORE90
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THERE ARE 2 TYPES OF PAIN
in this world © HARDCORE90
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PAIN THAT HURTS YOU
and pain that changes you © HARDCORE90
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Sunday
Monday
month two Tuesday
Wednesday
Thursday
Friday
Saturday
ADD IN A WORKOUT FOR EVERYDAY OF THE MONTH 1 REST DAY/WEEK ALLOWED © HARDCORE90
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MONTH 2 | PRACTICE PERSISTENCE
what did you learn from last month
how can you increase your intensity this month
STAY ON TRACK STARTING SOMETHING NEW IS EASY BUT STAYING CONSISTENT IS WHAT DIFFERENTIATE
successful from average © HARDCORE90
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DON‘T RUN AWAY
from challenges © HARDCORE90
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RUN
over them © HARDCORE90
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Sunday
Monday
month three Tuesday
Wednesday
Thursday
Friday
Saturday
ADD IN A WORKOUT FOR EVERYDAY OF THE MONTH 1 REST DAY/WEEK ALLOWED © HARDCORE90
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MONTH 3 | DEVELOP DISCIPLINE
what was your biggest aha moment so far
what new habit is your favorite
YOU‘LL GET A WHOLE LOT MORE COMPLIMENTS FROM WORKING OUT
than you will for sleeping in © HARDCORE90
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90 Day Challenge © HARDCORE90
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AT E R EB EL C © HARDCORE90
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did your months go sort of like this...
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or did you rock the whole thing? what worked
what didn't
what have you achieved over 90 days
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SOMEONE BUSIER
than you © HARDCORE90
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IS WORKING OUT
right now
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90 Day Challenge
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WAIT... there‘s more!
W
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AT ’
S
N
EX T
if you loved HARDCORE90 we have 3 other fitness planners!
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coming this fall © HARDCORE90
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