BINGO CHEAT SHEET

Understanding your bingo cards

We’ve designed this challenge to be flexible, realistic, and supportive — take what works for you and make it your own

NUTRITION

• Keep an eye on your emails + socials — we’ll be sharing extra guidance and support throughout the challenge.

• “Snack Prep” & “Lunch Sorted”
  → You’ll see 4 small boxes to track consistency
  → Aim for 4, but only 2 are required to complete the square

• Some squares require you to set your own goals and structure.
  → If you’d like more support, we’ll be releasing a meal plan guide shortly.

• Choose Your Focus
  This is your opportunity to commit to something that will positively impact your month. You can choose one focus or a few.

  Some example ideas to guide you:

  • No alcohol for the challenge

  • Reduce coffee to 1 per day

  • Include protein in every meal

  • Cut back or eliminate refined sugar

  • Swap sugary drinks for water

  • Maintain a calorie deficit (only if aligned with your goals)

  • Eat breakfast before coffee

  👉 Keep it realistic, but intentional — something that challenges you just enough

• We’ll also use the WhatsApp group to share recipes and ideas — perfect if you don’t already have a go-to support crew.

WELLBEING

• We’ll be sharing simple breath work practices you can use throughout the challenge.

• Calm Mornings: This is about starting your day with intention — a small circuit-breaker to shift your mindset and set the tone for your day.

  This could look like:

  • A gentle stretch

  • Breathwork

  • Meditation

  • Journalling

  • A cold shower

  • Setting an intention for the day

  Think of this as your “pause before the day begins” moment

MOVEMENT

• Core Strength
  This will be a focus in classes throughout May — we’ll help you build towards it.

  If you’re already strong here, level it up:
  → Add time to your current PB or set a more challenging variation

• Mobility / Stretching
  We’ll provide some at-home stretch sessions, or you can attend yoga/mobility classes to tick this off

• Build Your Strength – Push Ups
  → Start by testing your max at the beginning of the challenge (knees up or down — your choice)

  Your goal: Improve by 50% by the end of May

  Examples:

  • 4 reps → aim for 6

  • 10 reps → aim for 15

  • 20 reps → aim for 30

  This is about progress, not perfection — meet yourself where you’re at and build from there

COMMUNITY

• Some squares involve social media. If you’re not on socials, simply send us your photo and we’ll share it for you.
  Your face doesn’t need to be in it — any photo related to the task is perfect.

• Every challenger will receive an individual code to gift a free class to a friend who hasn’t been to the studio before.
  → You can use this to tick off the “Bring a Friend” square.

• Feeling a little nervous about the “Move Together” square?
  → Join the Challenge WhatsApp group — we’ll help coordinate small group catch-ups so you can tick this off comfortably.

If you’re ever unsure about a square or how to approach it — just ask us! We’re here to support you every step of the way