7 Goals. 70 Days. Are You Ready?
Kickstart70 2025
Kickstart70 is a 70-day holistic program built around our 7 Pillars for Life – Rest, Nutrition, Movement, Self-Care, Relationships, Thinking, and Spiritual Growth – designed to help you be healthy, fit, and beautiful for life. You choose a daily goal for each of the pillars, track your progress over 70 days, and watch your transformation.
The challenge runs from February 15 through April 25. The cost is $20 for members of SymbiosFIT and $70 for non-members. Full program details are below. To register, click the payment button. Please allow up to three business days to process your registration, after which you will receive an email with complete enrollment instructions.
Watch the Informational Webinar
Program Information
DATES & COST
- February 15 through April 25
- $20 for SymbiosFIT members; $70 for non-SymbiosFIT members
BENEFITS
- Metabolic marker monitoring
- Unlimited proper use of SymbiosFIT gym
- Nutritional classes
- Kickstart70 Tee shirt
- Improved health and well-being
- A chance to hardwire beneficial behaviors
- An Opportunity to win cool prizes
HEALTH MARKERS
5 markers will be recorded 3 times (pre, during, and post)
- Blood pressure
- Waist circumference in inches
- Glucose level
- Triglyceride level
- HDL level
Kickstart70 Goals: You Will Select 1 Goal From Each Pillar
After you register, you will establish a daily goal for each pillar, choosing from the provided list of goals. You should not select goals that are already incorporated into your life, e.g., selecting daily meditation as a spiritual growth goal if you are already meditating daily. If none of the goals on a list resonate with you, you will be able to selection option 10, which allows you to submit your own goal for approval.
In a few days following receipt of your registration, you will receive an email with instructions for submitting your goals.
- Keep a “digital sunset.” Turn off screens (or wear blue-light glasses) at least an hour before bedtime to reduce exposure to blue light, disrupting your body’s hormones and reducing melatonin production.
- Begin each day with the morning sun. Exposure to outdoor light helps synchronize your circadian rhythm, signaling your body that it’s time to wake up and be alert. This alignment supports your natural sleep-wake cycle and uninterrupted rest at night.
- Create and maintain a sleep sanctuary. Quality bedding, a sleep mask, blackout curtains, or personalized sleep sounds (such as white noise, pink noise, or nature sounds) can mask disruptions and lull you into a deeper sleep.
- Avoid or reduce stimulants: Caffeine and nicotine can interfere with your ability to fall and stay asleep, even if consumed hours before bedtime. Similarly, alcohol may initially make you feel drowsy, but it disrupts the deeper stages of sleep, leading to poorer overall rest. Note: Overcoming the powerful addictive traits in alcohol or nicotine may require help; please reach out to Symbios Health for assistance.
- Refrain from eating at least two hours before bedtime. If your body focuses on digestion rather than winding down for rest, it can lead to discomfort, acid reflux, or disrupted sleep patterns. Allowing time to process food before sleep promotes more restorative rest.
- Implement a wind-down routine. Evening rituals may include a soothing bath, listening to peaceful music, switching lights to dim, warm hues, or sipping sleep-enhancing drinks like golden milk (turmeric and warm whole milk), chamomile tea, or others with natural ingredients like tart cherry juice, magnesium, or L-theanine.
- Calm your emotions with a peaceful book or journaling. Escape with a tranquil bedtime story to encourage sweet dreams! Or jot down heartwarming reasons for which you are grateful. Reflecting on the day’s positive moments can blanket stress with peace.
- Adopt a consistent pre-sleep stretching routine. Stretching or yoga can release neck, shoulders, and back tension. Relaxing tight muscles improves comfort and reduces the likelihood of tossing and turning.
- Sleep on schedule. Going to bed and waking at similar times each day helps regulate your body’s internal clock. Additionally, long or late naps can confuse your body’s sleep signals and make it harder to fall asleep at night.
- Create and submit a different sleep goal. A Kickstart70 coach will review it and recommend modifications if necessary.
- Consult a Symbios nutrition expert for a personalized plan. Individualized guidance ensures you meet your goals with customized portions and special considerations of specific health needs.
- Follow a specific whole-food, low-carbohydrate nutrition plan for 70 days.
Choose from options like Keto, Paleo, or Carnivore, focusing on whole foods to enhance metabolic health. - Drink more water as part of your nutrition plan. Every day, drink half of your body weight in ounces of water daily. Proper hydration supports energy, digestion, and overall well-being.
- Adopt the 80/20 rule for nutrition. Strive to stick with your ideal nutrition plan 80% of the time while allowing 20% for adjustments to help you stay on track. For example, adding an alcoholic beverage or favorite snack in moderation will help promote balance and sustainability.
- Replace processed foods with pure, nutrient-dense alternatives.
Fresh, wholesome foods can help eliminate toxins, chemicals, additives, food coloring, and excess calories often found in premade meals, cured meats, refined cooking oils, and other processed foods. - Use Symbios Nutrition Guidebook in your daily food selections.
Learn foods to avoid, foods to eat in moderation, and foods to eat freely, with lists of choices to support metabolic health. (Please consult Symbios Nutrition for optimal portions and options based on your specific needs and goals). - Keep a daily food journal. Record mealtimes, food preparations, itemized foods, portions, energy levels, and other relevant variables such as weight, bowel movements, or sleep to uncover your body’s metabolic rhythm and optimize energy and digestion. Your notes can help you discover ideal types of food, timing, and cooking methods.
- Eat meals prepared at home and limit restaurants to twice a week.
Wholesome home cooking and bagged lunches ensure control over ingredients and portion sizes to support your best health. - Try a new food or recipe daily. Read Symbios emails for recipes with proven nutrition. Expand your taste buds and absorb vitamins and minerals better by adding a variety of nutrients found in different proteins, numerous non-starchy vegetables, and fats to your diet.
- Create and submit a different nutrition goal. A Kickstart70 coach will review it and recommend modifications if necessary.
- Attend SymbiosFIT classes three times a week or more (with 30 minutes of physical fitness activity and stretching on other days). Our fitness enhances strength, mobility, endurance, and engagement, with bonus points* for motivation!
- Engage in a physical sport for 30–45 minutes three times per week. (with SymbiosFIT classes or 30 minutes of brisk fitness and stretching on other days). Enjoy tennis, pickleball, volleyball, and other team sports to improve coordination and mobility.
- Incorporate stretching or yoga three times per week (with SymbiosFIT classes or 30 minutes of brisk exercise on other days). Stretching and yoga improve flexibility, balance, and joint health, reducing the risk of injuries and enhancing recovery after workouts.
- Practice breathing techniques for 10–15 minutes three times per week. (with SymbiosFIT classes or 30 minutes of brisk exercise on other days). Proper breathing optimizes oxygen flow, supports relaxation, and enhances physical performance. Resources such as the book Breath by James Nestor and videos can offer guidance.
- Workout using functional fitness exercises and interval training twice weekly (with SymbiosFIT classes or 30 minutes of brisk exercise on other days). Squats, lunges, and planks should be included to strengthen primary muscles in everyday movements, ensuring better posture, stability, and overall strength. Alternate between short bursts of high effort and recovery periods.
- Spend time in outdoor activities three times per week (with SymbiosFIT classes or 30 minutes of brisk exercise on other days). Hiking, gardening, cycling, etc., increase vitamin D levels, reduce stress, and provide mental rejuvenation.
- Add short walks after meals (with SymbiosFIT classes or engage at least 30 minutes of brisk activity three days per week). Walking for 10–15 minutes after eating supports digestion and helps control blood sugar levels.
- Use light weights or resistance bands during TV time. (with SymbiosFIT classes or 30 minutes of brisk exercise on other days). Simple arm curls, leg lifts, or seated exercises make strength training easy to integrate into your day.
- Prioritize balance training (with SymbiosFIT classes or 30 minutes of brisk exercise on other days). Work in exercises like standing on one leg or walking on a line or balance board to improve stability and reduce the risk of falls.
- Create and submit a different fitness goal. A Kickstart70 coach will review it and recommend modifications if necessary.
- Develop a consistent skincare routine. To help maintain your skin’s health, boost your daily regimen with additions such as exfoliating your skin every other morning, double-cleansing your face at night, rinsing your skin with cool water to minimize pore size, derma-peeling weekly to scrape away dead skin cells and fuzz, and applying a facial mask bi-weekly to rejuvenate skin tone. Note: You can combine this goal with a long-term skincare plan in number two for further benefit.
- Create a long-term skincare plan (this goal may be combined with the skincare routine in the first goal). Erasing the signs of aging and smiling confidently with firmer, more radiant skin may extend beyond what at-home methods can achieve. Our experts analyze your goals and personal considerations, such as medical history, timeframe, and age, to create your ideal customized plan.
- Add sunshine to your daily routine. Make it a habit to spend 20–30 minutes outside daily to boost your well-being. Sunshine is a natural source of vitamin D, essential for strong bones, a healthy immune system, and improved mood. Exposure to sunlight also helps regulate your circadian rhythm, promoting better sleep.
- Implement pure skincare products. Your skin absorbs up to 60% of what you apply to it. Daily use of toxin-free, high-quality (especially medical-grade) skincare products will help you avoid harmful ingredients like parabens, phthalates, sulfates, and synthetic fragrances. Use tools like the Yuka app to evaluate product safety and ingredient quality.
- Adapt to the seasons of life and the outdoors. Understanding changes that impact on your skin and hair can help you prioritize your daily needs. Hydrate with hyaluronic acid and ceramides in winter to combat dryness; in summer, use lightweight moisturizers. Learn your skin type (and consult our experts) to find your season’s best ingredients, like vitamin C, to brighten skin tone or retinol (Retin-A) to reduce fine lines year-round.
- Improve your hair care. Embrace Hairy Encounters with Confidence! Whether dealing with too much or too little hair, your hair is an outward expression of yourself. Daily haircare can affect your confidence, from at-home shampoo and shaving to salon cuts and color to medical hair growth and removal. Combat thinning hair with TED (Trans Epidermal Delivery) treatments, PRP (Platelet-Rich Plasma), and medical-grade hair growth formulas. Laser hair removal provides long-lasting results for unwanted hair on areas like the face, underarms, legs, and bikini lines.
- Elevate your look and grooming habits. Self-esteem can often determine how high we can climb in life. Your view of yourself reflects what you see in the mirror. If unsatisfied, devote more time to self-care, such as regular haircuts, nail care, eyebrow shaping, teeth cleaning, and proper daily hygiene. Choose clothes, accessories, and hairstyles that suit your personality and flatter your features. Daily attention to your appearance can produce a polished look that helps you feel confident and soar in social and professional settings.
- Advocate for your best health and wellness. Is your health a declining resource? Dedicate time to address your health concerns, such as body aches, intimacy issues, or nagging symptoms. Plan complete wellness check-ups with follow-ups as needed. Complete recommended routine testing like a colonoscopy, bloodwork, hormone evaluations, or, if applicable, women’s care and mammogram. Review and manage your prescriptions and any natural supplements like creatine, and schedule time for annual eye exams and dental visits. Caring for your health is a habit that ensures your body is functioning optimally and may prevent long-term health issues.
- Practice stress management daily. Chronic stress triggers hormonal imbalances, such as elevated cortisol levels, leading to dull skin, hair thinning, breakouts, and premature wrinkles. Reduce stress by incorporating yoga, outdoor time, exercise, relaxing spa services, or meditation into your routine. 10 to 20 minutes of stress relief a day can help protect your appearance and support heart health, digestion, and mental clarity, making it a habit worth sustaining!
- Create and submit a customized self-care goal. A Kickstart70 coach will ensure it nurtures your confidence, beauty, and overall well-being and recommend any necessary modifications.
- Do a favor without being asked. Acts of service can speak louder than words. Express thoughtfulness with simple home improvements or surprise them with a treat.
- Share your day’s highs and lows. Journey together through life’s joys and challenges with an opportunity for everyone to be heard and valued.
- Connect and brighten someone’s day with a heartfelt note, card, text, or call. Compliment, encourage, or lend a listening ear to those you care about.
- Increase physical touch. Hug a friend, hold a family member’s hand, or be intimate with your spouse to release oxytocin, lower stress, and foster closeness daily.
- Actively listen during conversations. Maintain eye contact and give the speakers your full attention without interrupting or multitasking to improve understanding and trust.
- Create a shared ritual. Devote tech-free time daily with your family or friends by engaging in an evening walk, gardening, or a favorite game.
- Be the reason someone smiles. Share joy daily with a fun video, joke, or recollection for relationships with laughter and lighthearted moments.
- Show genuine appreciation. Offer an unexpected compliment for appearance, celebrate your family’s and friend’s accomplishments, and creatively thank those you share life with.
- Eat at least one meal daily with your family or friends. Your favorite dishes can enhance conversation, connection, and comfort.
- Create and submit a goal. A Kickstart70 coach will ensure it encompasses new healthy habits to improve your lifestyle and recommend any necessary modifications.
- Discover a new fact daily about nature. Uncover fascinating knowledge of the great outdoors from books, videos, or podcasts on bird species, plants, local wildlife, etc. Let the outdoors refresh your mind and sharpen your attention and recollection skills.
- Expand your skills and usefulness. Lifelong daily learning in photography, cooking, auto mechanics, computers, etc., keeps your brain challenged and purposeful.
- Start or join a book club or author book reviews. Enjoy daily reading and boost your critical thinking and social interaction by analyzing and discussing notable novels.
- Perfect or learn an artsy hobby. Daily creative activities like sketching, painting, pottery, or woodworking can stimulate problem-solving, fine motor skills, and self-expression.
- Make music! Dedicate 15–20 minutes daily to learning an instrument like the piano or guitar. Regardless of your ability, music stimulates multiple brain areas simultaneously, improving memory, coordination, and emotional processing.
- Play a strategy-based game. Enjoy daily games of chess, sudoku, bridge, or strategy video games to challenge your critical thinking and problem-solving skills.
- Learn or master a foreign language. Dedicate 15 minutes or more daily to a language app or class. Focus on conversational phrases and speaking aloud to enhance memory.
- Reduce screen time and passive TV watching. Limit screen time to less than two hours daily for entertainment. Replace time with stimulating activities like sports or crafting to increase attention span and limit mental fatigue.
- Change your routine. Diversify your everyday activities, such as drives, chores, etc., to avoid your brain’s “auto-pilot” setting. Switch things up using your non-dominant hand or driving and walking on different routes.
- Create and submit a different relationship goal. A Kickstart70 coach will ensure it encompasses new habits that improve your lifestyle and recommend any necessary modifications.
- Be the bearer of good fruit! Love, joy, peace, patience, kindness, goodness, gentleness, and self-control are the fruits of the Spirit that you can grow and enhance the lives of others with every day!
- Practice gratitude! Identify at least three things you’re thankful for Record your reasons for their appreciation in a journal or app. and reflect on them often.
- Show grace and kindness. (outside of your routine). Daily compassion, generosity, and helpfulness can benefit others and increase your sense of purpose.
- Refrain from criticizing and complaining. Adjust your perspective to reveal something positive in all circumstances while building faith and trust.
- Increase your Spiritual knowledge. Read or listen to a daily devotional, chapter of an inspirational book, Bible verses, or Christian podcast that encourages
- Practice humility, not by thinking less of yourself, but by thinking of yourself less. Try focusing more on others, being attentive, and lending a listening ear while being careful not to boast or put others down.
- Join (or start) a weekly Bible study, in person or online, with meaningful daily lessons. Download a Bible app and begin a daily plan independently or with others.
- Share your faith. Be a light in the darkness by talking to others about God and setting a positive example.
- Start (or extend) a daily quiet time. Schedule an uninterrupted period on your calendar and create a comfortable space to pray, enjoy Scripture, or meditate for ten minutes or longer daily.
- Create and submit a unique Spiritual goal. A Kickstart70 coach will ensure it encompasses new habits to improve your lifestyle and recommend any necessary modifications.
