Here's Your Challenge, 7 minutes a day for 22 days for a Stronger, Healthier You!
Build a daily habit of movement that fits into real life. No gym, no gear, no guilt, just 7 minutes a day
Start Your Challenge Today
If you can spend $10 on fast food, you can invest in your health
Life is busy. We all say we "don't have time" for exercise, but the truth is, you don't need hours at the gym. With just 7 minutes a day for 22 days, A Challenge to Move gives you the structure, accountability, and motivation to finally create a habit that lasts.
Simple, Effective, and Made for Real Life
Daily 7-minute movement routines
Quick, effective sessions that fit into any schedule, no matter how busy you are.
Mindset tools to stay motivated
Simple mental strategies and daily reflections to keep you moving forward.
Accountability strategies to keep you on track
Streak tracking, app reminders, and community support to maintain consistency.
A 22-day roadmap to move and feel better
A structured plan that builds the habit step by step, day by day.
My Story (why I believe in 7 minutes)
I didn't start as a coach—I started as a civil engineer who was overwhelmed by life. I found a 7-minute routine and did it every day for eight months. That tiny commitment changed my energy, my focus, and eventually my career.
I'm Coach Salim. As a wellness professional, trainer, and yoga instructor, I've helped people move better and feel better through approachable fitness. This book is your reset, an invitation to prove to yourself that change doesn't require perfection, just consistency.
MORE ABOUT ME HEREWhat People Are Saying
"Every plan I tried felt too big. This one is 7 minutes, clear, and doable. The app nudge plus the streak counter made me show up. I finished 22 days and kept going, now I move before coffee."
— Shauna B.
"I'm not a gym guy. The book tells me exactly what to do, no equipment, no guesswork. After the first week I felt less stiff and more awake. Seven minutes is my speed and it finally stuck."
— Jeff D.
"I invited a friend and we started together. The daily exercises and tiny wins kept us honest. Twenty-two days went by fast, and the habit stayed. I repeat the plan when I travel, it fits anywhere."
— Katrina H.
Why I Wrote This (and why this works)
I made this program because fitness felt out of reach for too many people—too long, too complicated, too "all-or-nothing." So I designed the opposite: short, guided routines, no equipment, and daily prompts that make it easy to start—and easier to keep going.
7 minutes is enough to start
Small sessions lower the barrier. Consistency beats intensity.
Beginner-friendly, at home
Clear cues and simple modifications help you move safely.
Mindset over willpower
We replace "I'll do it later" with simple, repeatable wins.
"Movement is self-care."
"7 minutes can change everything."
The 22-Day Plan (at a glance)
Day 1
Press play. Move for 7 minutes. Tap "Done."
Days 2–7
Gentle progressions—breath, joints, posture, core & balance.
Days 8–14
Flow + range; stiffness starts to drop.
How it runs each day:
Open today's routine (book/app)
Move for 7 minutes—follow simple cues
One-line reflection (energy, mood)
Tap "Done" to keep your streak alive
A Peek Inside the Routines
You'll rotate through simple, full-body moves (modifications included):
Jumping Jacks
Wall Sit
Knee Push-Ups
Heel Taps
Step-Ups
Bodyweight Squats
Tricep Dips
High Knees
Plank
Alternating Lunges
Push-Up with Rotation
Full-body without gear
Strength, mobility, and a bit of cardio.
Short but effective
You'll feel more awake and focused.
Easy to track
Streaks in the app, or checkboxes in the book.
"Why 22 Days?"
You've heard "21 days to build a habit." I push for 22—that extra day seals the deal and tells your brain, this is who I am now.
After the 22 Days
Do it again
Round two cements the habit.
Stack light add-ons
A short walk, a stretch, or repeat the circuit.
Invite someone
Momentum multiplies with accountability.