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COMMIT TO LASTING BEHAVIOUR CHANGE THROUGH EXERCISE, NUTRITION, COMMUNITY ENGAGEMENT & LEADERSHIP.
Welcome to Daily J ~ your monthly structure for consistency and results.
It’s your hassle-free, all-access pass to the ultimate behaviour change experience. Ongoing access to an expert system that keeps you on track month after month. No contract, cancel anytime with one month’s notice.
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.
Monthly Daily J Program Access.
THE NOVEMBER 21-DAY DAILY J PROGRAM
This is it—the final stretch. The month before the year-end rush kicks in. The calm before the December chaos.
November is where focus matters most. The distractions are louder, the excuses sound better, and time feels shorter. But that’s exactly why showing up now counts double.
This isn’t about overhauling everything—it’s about locking in what works.
Less noise. More intention.
Less “I’ll start again in January.” More “I’m doing it now.”
At Daily J, we’re not here for gimmicks or all-or-nothing goals.
We’re here for structure that fits real life.
Workouts that energise you, not exhaust you.
Nutrition that keeps you grounded through the busy season ahead.
What to expect:
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A high-energy, results-driven program designed for all fitness levels
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Four workout tracks to choose from (Beginner, Advanced, Strength & Running)
- Additional Pre-Week and additional Boost week of workouts!
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A supportive group that keeps you accountable and lifts you up
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Expert guidance from Johno, Juls, Liz, Tarryn & Cara
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A shared commitment to progress, consistency, and becoming the best version of ourselves
The November Program is your reminder that consistency doesn’t need motivation—it just needs structure and discipline.
Because the way you finish the year sets the tone for how you’ll start the next.
Stick to the plan.
Trust the process.
And let November be the month you finished strong—before the world went into holiday mode.
INCLUDED IN your monthly 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.
ADDITIONAL WORKOUT TRACKS
Each month’s program will give you access to a Beginner, Advanced, Running, Strength & Travel 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.
- Monthly Program Workouts: 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
- HOTEL Track: No equipment? No problem. This travel-friendly track is built to keep you moving no matter where you are—hotel room, guesthouse, AirBnB, or even out in the wild camping.
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 ~ 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.
Monthly Daily J Program Access. No contract. Cancel anytime, with one month's notice.
DNA
additional workout TRACKS INCLUDED IN DNA
THE NEW “HOTEL” TRACK
No equipment? No problem. This travel-friendly track is built to keep you moving no matter where you are—hotel room, guesthouse, AirBnB, or even out in the wild camping.
Whether you’re away for work, on holiday, this is your passport to staying strong, fit, and energised—no excuses needed!
🏨 Bodyweight Burn: Quick, sweaty sessions that hit all the right spots—legs, arms, core, cardio—using just your bodyweight. Functional, effective, and done in 30 minutes!
✔️ Travel-friendly 30-minute workouts
✔️ No equipment needed
✔️ Perfect for hotel rooms, small spaces & holiday schedules
Stay consistent—even when you’re not at home. The HOTEL Track keeps your routine on track so your body (and your goals) don’t take a break when you do. Zero excuses. All the consistency.
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
