become a Renegade.

introducing the Renegade50 Challenge!

50 Days to jumpstart your health and fitness, and fight for a lifestyle that actually makes you a better human each and every day.

what is a renegade?

A renegade is omeone who stands out and cuts their own path. A renegade is someone who knows who they are and doesn’t let social norms dictate their identity and decisions.

  • Fitness 6:1  - Workout 6 days a week for at least 30 minutes

    • Intentional rest 1 day a week, call it a sabbath

  • 50 Sandbag Cleans everyday (except your rest day)

  • Eat a CLEAN diet (mostly whole foods)  (meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar)

  • No Alcohol

  • 10 mins of personal development a day (reading, prayer, meditation/breath work, etc.)

for 50 days commit to:

What you get:

2 scans on our Inbody scanner: Our scanner measures much more than weight and helps us get a much more accurate depiction of our health. The Inbody scanner measures Skeletal Muscle Mass, Body Fat Mass, Body Mass Index (BMI), Percent Body Fat, Abdominal Fat Percentage, Visceral Fat Level, Soft Lean Mass, InBody Score, Upper/Lower Body Balance, and Basal Metabolic Rate (BMR).

Nutrition Consulting: We’ll find your personalized macros that will be essential to reaching your goals. You will also get a general understanding of whole foods and how to practically eat a whole foods diet with various recipes and meal prepping plans.

Utility Sandbag and at home programming: You will get a utility sandbag to take home for the 50 Days so that you can get a workout in no matter what your circumstances are! We will have workouts programmed each week so that even if you can’t to the gym, you can still get better and stay renegade!

Renegade50 T-Shirt: It’s gonna be sweet!

*For non-members: Non-members that sign up for Renegade50 will get access to KFP Classes for the duration of the challenge!

Prices

With inbody Scans

Members: $150

Non-Members: $250*

without inbody scans

Members: $55

Non-Members: $200*

* Non-members get access to KFP Classes for the 50 days of the challenge.

Fitness

The Challenge: Workout 6 days a week for at least 30 minutes.

Being a renegade means a having a commitment to do the things that matter most to you, even when they’re hard or uncomfortable. For this challenge, it means working out 6 days a week for at least 30 minutes. Now, that leaves us with some questions to answer:

What counts as working out?

KFP Classes

We would love to see everyone come to the KFP Classes as much as possible. Those will be the best opportunity to get the most out of this challenge. The community and coaching you get at the classes are impossible to substitute on your own.

What if I can’t make it to KFP?

That’s the beauty of the sandbag. Not only do the sandbags serve as the daily reminder to do hard things and fight for health, they also remove any excuse to not workout. Each week we will program six 30 minute workouts that only require your sandbag. One of those days will be geared towards active recovery.

Does running count?

Running is a great addition to any fitness program, but it is not a fitness program in itself. Adding a run as your workout once or twice a week is great, but maybe add a few sandbag squats in there too. You don’t become a bad*ss just by running.

1 Day of intentional rest

Whats just as renegade as busting your butt day in and day out? Taking one day of intentional rest. We are in a hustle culture where more is seen as better. However, if dont take time to rest, recover, and even reflect on our life we will wear ourselves down and perhaps do more damage than good.

So what does intentional rest look like?

Physically, it means you don’t work out. We don’t mean don’t move, but don’t push it for the sake of growth. So go for a walk, play a sport, go on a leisurely bike ride, but avoid the reps and the timers. Take this day do some body work. Stretch, foam roll, massage, ice, anything that helps your body recover.

Mentally, it means taking time to reflect on you progress and your experience so far in Renegade50. What’s been hard? What’s been good? What do we need to adjust? Where do you need help? How can you help someone else?

You do not have to rest on a specific day, pick a day that works best for your schedule.

nutrition

For the 50 days, commit to hitting your macros though eating only whole foods*, and eliminate added sugar and alcohol. 

Your first priority is to hit your macros, the second priority is to do it by eating whole foods (i.e. Protein shakes aren’t a whole food and typically have added sugar, but might be important for recovery and to hit your macros). Set a strict standard for what will be allowed outside the challenge parameters and stick to it.

What is a whole food?

Minimally processed, natural foods that have not been stripped of their natural nutrients and fiber. AKA eating food as close to its natural source as possible. If you have questions on whether things are considered a whole food, check the ingredients list on the back, do you know what they are? If you can’t pronounce them and don’t know what they are, high chance its not a whole food!

How do I track my macros?

You can do this through a variety of apps, the one that we recommend is myfitnesspal. Click on the link below to download it!

What if I don’t know how to cook whole food meals? Or how to meal prep?

No worries, we got you! We’ve got a few articles and recipes and some snack ideas below! And, per usual our coaches are available for any questions!