21 Day TotalFit Challenge Rules and Guidelines

Hi Luvs,

Are you all signed up and ready to join me in this fitness Challenge?. If you are still deciding, check out the full rules and guidelines below!



Mr. Shut Up And Train
Our returning participants have to signup in order to receive the emails. The Challenge starts this Sunday!

How the Challenge Works

You will get an email by 6am EST each morning that details that day’s exercise and/or nutrition challenge. If  you do not receive the daily email, all workouts will be listed on my Facebook Page.

This is a social media challenge, there’s no excuse for not getting the info/workout. And by now your accountability partner should be signed up. Support each other, and remember ‘Results Start When You Do!!’

The Equipment

These items aren’t required to do the Challenge. However, they can improve your results and make your challenge easier. The 4 items are:

  • Exercise Mat
  • Medicine Ball
  • Dumb Bells
  • Jump Rope
*If you don’t have this equipment don’t worry. You have time and won’t need any of this until week #2.

Rules of the Challenge

If you want the results, you must follow the rules. This isn’t a fad diet or a quick weight loss scheme, the key word here is “challenge“. For the next 21 days here are the rules:

1. No Alcohol
2. No Fried Foods
3. No Fast Food
4. Drink 1/2 your Body Weight in Ounces of Water
5. Keep a Daily Food Journal of Everything You Eat
6. Commit to Eating Clean and Plan Your Meals
7. Share the Challenge and Photos of Your Progress to Instagram, Facebook, Twitter and G+

100% Commitment

If you want results, you must commit 100% to these 3 things:

  1. Attempt to complete each day’s work out
  2. Finish the entire 21 DAYS
  3. Hold yourself accountable to the rules.

By making a commitment you will get Results! #BeCommitted

Your “Cheat Days”

We know for some people, this may be a lot to ask. So while we won’t give you a pass, we will give you a little leeway…

*You get 3 cheat days the entire Challenge. I wasn’t a math major, but that means it’s probably best for you cheat once every 7 days. (Don’t be the one that takes all 3 cheat days in the 1st week)

Purchase Your Shirt

It’s through your social media sharing and support that we are able to keep this challenge 100% free. Please pick up your t-shirt from the store to help us continue getting the world healthy. Thanks in advance!

How to Eat Clean

I can’t tell you exactly what to eat because they are too many variables for 100,000 people. But I WILL point you to the awesome list for Clean Eating by Gracious Pantry, www.thegraciouspantry.com/clean-eating/.

Throughout the challenge I will provide nutrition tips and healthy meal ideas that will help you eat clean.–

Alright, so that’s everything.. We’re only a few days away to kickstarting your new-healthier lifestyle. It’s almost time to #ShutUpAndTrain !!!

My Best,


All material provided is provided for informational or educational purposes only. The Total Fit team nor anyone associated with Mr Shut Up & Train will be responsible or liable for any injury sustained while exercising at your home, gym or elsewhere. Consult a physician regarding the applicability of any opinions or recommendations with respect to your symptoms or medical condition.

Mr. Shut Up and Train


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