RADICAL Habits is the operating system we use to build self-accountability, discipline, and consistency — without burnout, without overwhelm, and without the gimmicks most gyms sell.
At The Collective, we believe in less but better. Sustainable results don't come from doing everything perfectly. They come from doing the right things, consistently, for long enough that they stop being optional.
This page is your playbook for the next 30 days — and the foundation for everything that follows.
What Radical Habits Builds
Which one are you?
Out of curiosity — let me ask you this. When you read these three, which one sounds the most like the version of you that's reading this right now?
You've fallen off. You know what to do — you just need structure, support, and the confidence to start again without judgment.
You're already disciplined. You want intensity, intelligent programming, and a place that takes performance as seriously as you do.
You start, you stop, you restart. You don't need more motivation — you need a system that makes consistency the default.
No matter which one you are, the framework below is the same. The standard doesn't move. You move toward the standard.
"The secret of getting ahead is getting started." Mark Twain
How the framework works
There are only two parts. Master both and the results take care of themselves.
Step 1 — Commit to the Core Disciplines. The 10 habits below are the what.
Step 2 — Focus on the Process. The mindset below is the how.
STEP 1The Core Disciplines
These are the non-negotiables. You don't need to be perfect at all 10 on Day 1. The goal is to take each one from a 7 → 8 → 9 over time. That's how real change compounds.
Practice Time-Restricted Eating
- Fast 10–16 hours per day
- Eat within an 8–14 hour window
- Adjust the window for sustainability and performance
Strength Train 2–4x Per Week
- 2–4 structured strength sessions per week
- Compound movements. Progressive overload.
- Quality reps. No ego lifts.
Conditioning 1–3x Per Week
- 1–3 Ride or Conditioning sessions per week
- Mix steady-state and intervals
- Keep the heart strong. Keep the engine sharp.
Move Daily — Hit Your Steps
- Target 7,000–10,000 steps per day
- Walking, mobility, breathing, light aerobic work
- "Work-Ins" matter as much as workouts
Eat for Health & Performance
- Protein at every meal — non-negotiable
- Whole, minimally processed foods first
- Limit sugar, bread, pasta, ultra-processed foods to 1–3 servings/week
- Limit alcohol to 2–4 drinks/week
The 7-Day Reset Protocol
One disciplined week. Liquid mornings, raw produce, closing fast. Built to rebuild momentum fast.
Protect Sleep & Circadian Rhythm
- Sleep 7–9 hours per night
- Natural sunlight within 30 minutes of waking
- Consistent sleep and wake times — even on weekends
Practice Daily Embodiment
Choose one or more daily practices to build awareness, resilience, and emotional regulation:
- Meditation or prayer
- Breathwork
- Journaling
- Sauna
- Cold exposure
Hydrate Like You Mean It
- Aim for half your bodyweight in ounces of water daily
- Add electrolytes (we recommend LMNT) on training, sauna, or hot-weather days
- Hydration drives energy, recovery, and InBody accuracy
Study The Collective Fundamentals
- Read the Fundamentals Guide
- Identify the smallest area you can improve this week
- Level habits from a 7 → 8, then 8 → 9
Live the Core Values
This is how we train, coach, and show up — every single day.
STEP 2Focus on the Process
This is how you sustain Step 1. Without this, even the best 10 habits collapse under the weight of perfection.
Embrace the journey
The process matters as much as the destination. Progress comes from repeatable behaviors — not heroic effort once a quarter.
Use standards as guidance
Our standards are directional, not pressure. Focus on quality movement and intentional effort. Enjoy the process of improvement.
Consistency creates results
Show up. Stack small wins. Trust the process. Perfection isn't required. Consistency is.
Set Your Minimum Effective Dose
Your Minimum Effective Dose (MED) is the smallest weekly commitment that still produces results — without burnout. Define it once. Hit it without negotiation.
The Weekly Protocol
Train + Ride
- 2 strength days
- 2 cycling days
- 1 mobility day
Recovery
- 60 min sauna
- 12 min cold exposure
- 30 min red light
Nutrition
- Whole foods
- Lean protein
- Healthy fats
- Non-starchy veg
Set your own dose
- Choose the exact days you'll show up
- Hitting your minimum = you're winning
- Anything beyond that is extra credit
Momentum beats intensity. Every time.
Embodiment Practices
These practices support recovery, stress resilience, and mental clarity. Pick what fits your life. Stack what works.
Meditation
- Apps like Headspace, or guided sessions
- Even 5–10 minutes daily is effective
Prayer
- Reflection, gratitude, or spiritual grounding
Breathwork
- Box breathing
- Nasal-only breathing
- Crocodile breathing
- Wim Hof–style breathwork
Sauna
- 60 minutes per week
- Hydrate. Use electrolytes (LMNT recommended)
- Supports cardiovascular health, recovery, stress reduction
Cold Plunge
- Temperature: 39–59°F
- 12 minutes per week total
- Duration: 1–5 minutes per session
Cold + Strength Training (Science-Based)
- Avoid long, cold-only plunges (8+ minutes) within 2–6 hours after strength training
- Short cold exposure (1–3 minutes) is generally well tolerated
- Contrast therapy (sauna ↔ cold) may be used immediately post-training
- Cold exposure is ideal on recovery, endurance, or mobility days
Cold is a tool. Timing and total exposure matter more than temperature.
Journaling
- Record wins, lessons, and challenges
- Builds awareness and accountability
TRE Guidance for Lean Gains
Applied strategically, Time-Restricted Eating supports fat loss and lean muscle. Applied randomly, it does neither.
- Fast 10–16 hours daily
- Eat within an 8–14 hour window
- Light movement can be done fasted
- Strength and high-output sessions perform best with strategic fueling
- Use 10–15g EAAs or 20–30g high-quality protein before or after training
- Hydrate with electrolytes as needed
Training Days
- 2–3 meals with protein, vegetables, and carbohydrates
- Largest meal post-workout
Non-Training Days
- 2–3 meals with protein, vegetables, and healthy fats
Whole, minimally processed foods. Balance drives results.
Schedule Your Free InBody Test
What gets measured gets improved. Track your progress with objective data — not the mirror, not the scale. Test every 4 weeks, under similar conditions each time.
✓ Do
- Hydrate normally the day before
- Stand upright for 5 minutes prior
- Use the restroom
- Remove jewelry and accessories
- Warm up in cold weather
✗ Don't
- Eat or exercise within 3 hours
- Use sauna or shower right before
- Drink alcohol or excess caffeine 24 hrs prior
- Use lotion on hands or feet
Pro tip: Drink 16–20 oz water 45–60 minutes before testing. Avoid drinking within 45 minutes of the test.
Text “INBODY” to 480-660-9050The Collective Fundamentals
The full playbook behind everything we do at The Collective. Written by Luis Galindo. Free for our members — read it this week.
Download the Fundamentals GuideThis Is Where Momentum Starts
The next 30 days are not about being perfect.
They're about building consistency, creating momentum, and proving to yourself that sustainable change is possible again.
Inside Radical Habits, your focus is simple: move consistently, improve your nutrition one decision at a time, recover better, and build habits you can sustain long after these 30 days are over.
This is not about extremes. It's about structure, support, and showing up again.
- Train consistently
- Prioritize protein and hydration
- Improve sleep and recovery
- Reduce all-or-nothing thinking
- Build habits that actually last
- Stay connected to community and coaching
Small actions repeated consistently create real transformation.
