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COMMIT TO LASTING BEHAVIOUR CHANGE THROUGH EXERCISE, NUTRITION, COMMUNITY ENGAGEMENT & LEADERSHIP.

Welcome to DNA ~ your monthly structure for consistency and results. 

It’s your hassle-free, all-access pass to the ultimate behaviour change experience. No more once-off challenge sign-ups—just ongoing access to an expert system that keeps you on track month after month.

Each monthly program is a stepping stone in a lifelong health journey—building lasting habits, sustainable results, and supporting longevity through movement, mindful nutrition, and a balanced lifestyle.

It’s no longer a 21-Day “challenge” ~ it’s a way of life. A monthly cycle woven into our DNA – a lifestyle that keeps us strong, healthy and thriving. This is how we maintain our health – this is Daily J.

THE MAY “RAPID MOVE” 28-DAY PROGRAM

For 28 days, we’re moving with purpose—every rep, every meal, every mindset shift designed to help you step into your prime.

At Daily J, it’s never just about workouts—it’s about who you’re becoming in the process. And May is your moment to level up.

With expert programming, daily motivation, and an unstoppable community behind you, you’ll develop the habits, mindset, and resilience to elevate not just your training, but your entire lifestyle.

What to expect:

  • A high-energy, results-driven program designed for all fitness levels
  • Four workout tracks to choose from (introducing the new RUN Track)
  • A supportive group that keeps you accountable and lifts you up
  • Expert guidance from Johno, Juls, Liz, Tarryn & Kelly
  • A shared commitment to progress, consistency, and becoming the best version of ourselves

Rapid Move is about precision, power, and progress. We’re not winging it—we’re training with intention, fuelling with focus, and showing up with that “no excuses” energy.

This is the month you hit your stride! Let’s go!

INCLUDED IN A DAILY J PROGRAM

 

MONTHLY WORKOUT PROGRAM

Every month, our entire community follows a structured, expertly designed workout plan.

  • A beautifully designed PDF E-book with your planning and accountability for the 21 days.
  • An expertly designed 21-Day fitness program with your structured workout plan.
  • Pre-recorded video sessions led by Johno & Juls.
  • Flexible cardio and AMRAP (As Many Rounds As Possible) sessions to choose from.
  • Additional 20 x 10-minute recorded Blitz session focussed on Upper Body, Lower Body and Core to sprinkle throughout your challenge.
  • All workouts can be completed from home or gym.
  • Alternatives and modifications coached make workouts suitable for all fitness levels.

    BEGINNEr, ADVANCED, RUNNING & strength WORKOUT TRACKS

    Each month’s program will give you access to a Beginner, Advanced and Strength workout track.

    • “START” Beginner Track: Our Beginner’s track features 30 minute recorded workouts. This program is thoughtfully designed to help you build a strong foundation, create momentum, and develop a realistic, sustainable approach to exercise. So you’ll never feel like you’re “starting over” again.

    • Advanced Track: Your 40-minute workouts with both high/low-impact options & 30-minute AMRAPS.

    • “STRONG” Strength Track: Daily J’s exclusive Strength Track, designed to seamlessly integrate into your monthly Daily J Program.

    • “RUN” 5km, 10km & 21km Running Track: Whether you’re just getting started or chasing that next big milestone, this 28-day running track is built for all levels—beginner to badass

    CONNECTION & ACCOUNTABILITY

    “Your group environment shapes your behaviour. Surround yourself with people who have the habits you want to have. You’ll rise together.” ~ James Clear

    With our program WhatsApp group, you’ll have daily community engagement where members cheer each other on, check in, share meal pics, post sweaty selfies, and even plan to train at the same time. It’s all optional, but immersing yourself in the group energy will keep you motivated, accountable, and remind you that you’re never in this alone!

    The Daily J team members are right there with you in the WhatsApp group—cheering you on, keeping you accountable, and leading by example every step of the way!

     

    DAILY J TEAM LEADERSHIP

    The Daily J team ~ Johno, Juls, Liz, Tarryn & Kelly ~  don’t just talk the talk—they sweat it out right alongside you.

    They’re in the trenches—doing the workouts, balancing work, parenthood, self-care, movement, nutrition, and pushing through the tough days just like you!

    You’ll see them posting their post-workout selfies, sharing the highs (and the low moments), and keeping each other accountable.

    Every day, they will show up—not just as coaches and leaders, but as part of this community.

    From daily motivation to real-time encouragement, they are here to guide, support, and grind with you because living the brand means living the lifestyle.

    THE WEEKLY STRUCTURE

    Every month, our entire community follows a structured, expertly designed workout plan.

    Here’s what to expect each week:

    • Recorded Workouts: Mondays, Wednesdays, Fridays
    • Gym Cardio / Running / Audio AMRAP: Tuesdays, Saturdays
    • Active Recovery OR Repeat Tuesday’s Session: Thursdays
    • Rest Day: Sundays
    • 10-Minute Blitz Sessions: Add these focused, high-intensity extras to any workout.

    INTERACTION

    • Closed WhatsApp accountability group.
    • Energetic intervention from Johno and the Daily J team directly into the accountability group.
    • A private, highly engaged Facebook group.
    • Daily team engagement, connection and feedback.
    • Incredible motivation, support and interaction from the Daily J Team to keep you on track.

    DNA

    CHAT TO THE TEAM

    additional workout TRACKS INCLUDED IN DNA

     

    THE “RUN” RUNNING TRACK

    Our New 5km / 10km / 21km Running Track 

    Whether you’re just getting started or chasing that next big milestone, this running track is built for all levels—beginner to badass.

    👟 5km: Perfect if you’re new to running or coming back after a break. We’ll build you up slowly, safely, and confidently to a comfortable 5km without feeling like you’re dying by kilometre two.

    👟 10km: Got a 5km in the bag? Let’s push the pace and the distance. This phase helps you increase your stamina and run stronger for longer—without burning out or losing the fun.

    👟 21km: The big one. Preparing for a half marathon over 9 weeks. Whether it’s your first or your fastest, this phase helps you build endurance, dial in your mindset, and cross that finish line with pride (and maybe a tear or two).

    ✔️ 5km: Beginner-friendly
    ✔️ 10km Progression-focused
    ✔️ 21km: Half-marathon prepared

    Start where you are. We’ll meet you there—and help you go further.

    THE “START” BEGINNER TRACK

    We know that beginning an exercise routine can feel overwhelming. We’re constantly told how important movement is, but the biggest question remains: Where do I start? The answer? Right here. And you’re not doing it alone—we’ve got you!

    This Beginner Track is thoughtfully designed to help you build a strong foundation, create momentum, and develop a realistic, sustainable approach to exercise. So you’ll never feel like you’re “starting over” again.

    Whether you’re exercising for the first time, returning from an injury, or easing back in after having a baby, START will give you the confidence and structure to move forward—one step at a time.

    With START, we’re here to show you that exercise isn’t just a trend or a one-time challenge—it’s a way of life. This program is designed to be repeated as many times as you need. There’s no rush, no pressure—just steady progress at your own pace. When you’re ready, you’ll transition into more advanced Daily J programs with not only a solid foundation but also the confidence to keep going.

    THE “STRONG” STRENGTH TRACK

    STRONG is Daily J’s exclusive Strength Track, designed to seamlessly integrate into your monthly Daily J Program.

    STRONG workouts are designed to focus specifically on building strength. Each recorded session is 30 minutes, with a slower pace and targeted attention on one or two muscle groups at a time.

    These low-impact workouts allow you to lift heavier weights to enhance muscle growth, boost metabolism, and support overall strength development, providing a focused addition to the monthly program’s recorded sessions.

    The Monday, Wednesday and Friday recorded workouts remain the foundation of your week’s structure, while the 2x STRONG workouts / week are added to your Tuesday and Saturday routines.

    daily j dna