The FitBtch 28-Day Reset Challenge
- FitBtch HQ
- Sep 3
- 4 min read
Updated: Sep 4
Welcome slags, to 28 days of focusing on YOU. The challenge drops on Monday 8th September, although you can start it any time. You'll need to join our membership to take part (but we have a huge sale coming... read to the end for some info).
Wtf is it though? Let us tell you!
The idea is that, over the space of four weeks, together with loads of the FitBtch community, you'll reset any less-than-ideal eating habits and start to feel strong, full of energy and in control of your own body.
We'll be focusing on two simple yet key things – nutrition and movement – in a way that actually fits into a real person’s busy life. We know midlife women, because we are midlife women. We're juggling work, kids, life admin, the monthly hormone and/or perimenopause rollercoaster, feeling stretched in every direction. Feeding your soul and your body often comes way down the line.
If that sounds familiar, this Reset is for you.
Here’s how it works.
Part 1: The Nutrition Reset
We’re going back to basics. You’ll build your habits one week at a time so you’re not trying to change everything at once. Each week, you’ll have just one goal and one meal to nail.
Week 1 is breakfast. We’ll focus on a nutritious, protein-rich & fibre-packed foods to keep you satiated and stave off brain fog.
You have 7 breakfast options to choose from.
Pick one or two that you like the look of.
Get the ingredients in, try them out a couple of times.
Nail at least one as a regular go-to.
Repeat so it becomes effortless.
Here's a quick list of all the ingredients our breakfast recipes contain. Remember you're only going for one or two this week! You can see at a glance whether there's any that appeal, and any that don't...
For protein powders, we recommend Innermost & Vivo Life. Kelly also rates MyProtein too.
🥤 Green Goddess Smoothie
Milk (any type)
Cavolo Nero
Spinach (fresh or frozen)
Vanilla protein powder
Omega seed mix (flax, chia, pumpkin)
Fat Free Greek Yogurt
🥣 Overnight Oats
Oats
Fat Free Greek Yogurt
Milk (any type)
Vanilla protein powder
Chia seeds
Cinnamon
Apple or pear
🍳 Scrambled Eggs with Tomatoes & Feta
Eggs
Butter or olive oil
Cherry tomatoes
Garlic & herb seasoning
Feta cheese
Sourdough bread
🫐 Blueberry Yogurt Protein Bowl
Fat Free Greek Yogurt
Frozen blueberries
Honey
Protein powder
Omega seed mix (sunflower, flaxseed, sesame)
Desiccated coconut
Fresh berries (to serve)
🍠 Sweet Potato & Smoked Salmon Toast
Sweet potato
Olive oil spray
Garlic & herb seasoning
Low fat cottage cheese
Cream cheese
Capers
Dill (fresh or dried)
Horseradish
Smoked salmon
Lemon juice & fresh herbs
🥞 Protein Pancakes
Oats
Protein powder (vanilla or chocolate)
Milk (any type)
Egg
Banana
Baking powder
Olive oil spray
🥤 Peanut Butter Protein Smoothie
Peanut butter (or powdered peanut butter)
Protein powder (whey or vegan)
Milk (any type)
Raspberries (fresh or frozen)
Courgette (grated)
Cinnamon
Week 2 is lunch. The goal is to keep the protein focus, add smart carbs (think whole grains, legumes and plenty of veg) to power you through the afternoon.
There will be 7 options for lunch.
Choose a couple of recipes you’ll actually make AND eat.
Test different ones and settle on a few favourites to rotate.
Week 3 is, of course, dinner. We’ll move our attention to the evening meal. No leftover fish finger bits here, babes!
7 dinners, obv.
The same whole food principle applies: protein + plenty of veg + smart carbs.
You’re getting the idea now – try a few new recipes, repeat the winners.
Week 4, the final one... snacks. We'll tackle the in-between moments. The times of the day where willpower wavers because you just need a lil somethin’-somethin’…
We'll give you 7 easy, grab-and-go snacks that are still nutrient-rich and satisfying.
Bin off the biscuits but without feeling in any way deprived.
Look at you, nourishing your body like a true FitBtch! So now we’ll look at getting that arse moving more…
Part 2: The Quickie Workouts
The movement part of the Reset is meant to be simple, it’s meant to be beginner-friendly. E.V.E.R.Y.O.N.E can do these. Even you – we see you. Yes you can.
These are short, effective workouts you can fit in at any point of the day. Put your workout gear on first thing – either you get it done early doors or you’ve got one less excuse later in the day.
Every session works the full body and focuses on 3–4 powerful moves. They take just 15–20 minutes. There are 4 different workouts for you to choose from in each block.
Block 1: Weeks 1–2
Stick with the same workouts for two weeks so getting incrementally stronger becomes second nature.
Block 2: Weeks 3–4
New set of workouts, same structure, same short-and-sweet format. Eight workouts in total for the 28 days – enough to get familiar, enough to not get bored.
The Summary
Why are we doing this? To sort you ahhhhhhht. To turn you into a beautifully nourished slag and exercise-appreciator, almost without you even noticing!
Our goal is that by the end of the 28 days, you’ll have:
Solid foundations for every meal and snacks.
A handful of go-to recipes you actually like and can keep using.
A few proven quick workout routines you can keep in your back pocket for life.
The 28-Day Reset is for YOU. To feel grounded, energised and like a complete sodding badass btch, with all the confidence and strength of someone who’s just put herself back at the top of her own damn priority list.
Join us when it drops and start with the main crowd on next Monday 8th or any time, the challenge will be available in the membership indefinitely.
If you've read this far it means you're at least a bit interested so you may like to know we have a huge 50% off sale dropping on the same day as the 28-Day Reset Challenge... so we recommend you hold off on joining until you receive a sale code in your inbox. How do you get that, you ask. You go here and join the list. It might even be more than 50%...
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