Although it’s the 6th official EYTC, I have been unofficially running the program for about

10 years to small groups and I am honored and flattered that although it’s based on an

American holiday, it has grown into a global event with participants in Canada, Sweden,

Norway, Germany, New Zealand, England, Australia, Finland, Mexico and

all throughout South America.

The original idea came from the stress and guilt that my clients were

dealing with the Thanksgiving holiday. They wanted to enjoy the holiday

and not be scared or be “that person” at the festivities. Thanksgiving is said

to be a day to give thanks for the proceeding year with the assembly of

friends and family. A day centered on home-cooked meals, drinks, and

yummy desserts.

No one wanted to pass on the food they had grown to love with the people

they loved.

And the EYTC was born. Let’s have a Fun, Guilt-Free and Consequence Free day with the food we love and the

people we love.

EAT IT But

EARN IT

I have been in the fitness industry for over 15+ years. I am widely

known as a personal trainer, a transformational fitness coach, and an

international fitness professional that has helped transform people’s

lives in several countries around the world.

I have strong roots in the in-home fitness industry working with

various companies, including Beachbody; the company responsible for

creating P90X, Insanity and 21-Day Fix. I am also the creator of the

in-home fitness MMA program TapouT XT and TapouT XT2 and

most recently Extreme Combat for Xbox Fitness.

I have worked with a diverse clientele including celebrities, elite

athletes, amazing military personnel, career-minded business people,

moms, dads, and kids.

My style is based firmly on science, function, and how to make real

lasting changes in people’s lives through creating the patterns

necessary to get and stay fit. Simply by addressing all three

dimensions of your heath: how you think, how you eat, and how you

move. The EYTC is no different.

✓ Have FUN and PARTICIPATE

✓ Focus on earning your Guilt-Free and

Consequence-Free �THANKSGIVING DAY �

✓ Be Safe: Quality over Quantity �

✓ Be Aware of correct form and repeat it �

✓ Understand you are in a challenge with yourself

and no one else - Do YOUR best

� ✓ Start: we all have our own starting place, you start

where you are. Build on it.

✓ Get Results: It’s an excellent opportunity for you

to achieve the fitness success YOU have always

wanted

Ø You will get 1 instructional workout video the day before each workout is to be completed.

Ø Watch the video in full for movement instruction and bonus tips to complete the workout

Ø You may take breaks as needed

Ø Modify or advance the workout to your level- Be Safe!

Ø You must complete the workout in full and �then record and your post your results on the Facebook page.

Ø I strongly suggest doing one of the warm-ups provided.

Ø Cool downs are not mandatory but will help with readiness for the next day’s workout

Ø As far as doing other workouts- that is up to you. This is a fun challenge designed for you to EARN your

Thanksgiving and feel guilt-free.

Ø Follow the N-B-C nutrition guidelines (No Bad Calories)

All reps must be performed with proper form. I will be posting a

short instructional video for EACH written workout that will

explain each move.

I will add a modification when necessary and a possible

progression if you are daring enough to take it on at your own

risk. Choose the appropriate level for your ability. BE SAFE.

You must complete the total amount of reps or rounds before

moving on the next exercise or round.

You may take as many breaks as needed.

Personally, I would have a strategy.

For example - 100 reps: I would do 10 sets of 10)

**Hint: Don't go to exhaustion and then try to finish. That would not be a good strategy.

1

1 Workout A Day

2

Rest FULLY when you are tired. Improper form leads to injury!

There is no need to push yourself when you begin to break good

form...take a break and then come back to exercise when you are

ready to work. QUALITY!

If you experience pain, STOP. �

RESPECT and encourage challengers. �

WE will all need support. �

WE are all winners! �

Run your race!�

Stay in your own lane and compete only with yourself!

EAT SMART- for the next 24 days- NO BAD CALORIES.

This part of the challenge always tugs at me. There is a part of me that wants to put an entire

nutrition plan together and a part of me that does not.

That Don’t Do It part of me says: KEEP IT SIMPLE: Provide a FUN challenge that promotes

educational, fun, smart and not restricted eating. Do not handcuff you through food. You know

right from wrong, good from bad. Step up and make good decisions. Exercise WILLPOWER.

I feel strongly about the emphasis of the challenge: It’s a Challenge- NOT A FITNESS

PROGRAM.

So have fun, move smart and develop your mind- combine them with thoughtful eating and you

are successful.

NBC Guidelines Are Simple and Easy!

HOW SIMPLE AND EASY?

Don’t get caught up on calories, portion control. Paleo, vegan, or blood type etc. Get caught up on making a conscious effort to eat smart.

HOW DO YOU DO THAT?

If it serves you NO purpose or NEGATIVE results..

then the rule is YOU DO NOT EAT IT.

WHAT ARE SMART DECISONS?

BE SMART

If it’s grown from the ground, it is

AWESOME

Drink at LEAST a gallon of water a

day

Dark leafy greens have high amounts

of vitamins

Eat complex carbs earlier in the day. Noneafter 6pm

unless you

Meat: hormone free, grass fed, organic, kosher

Eat the rainbow. Eat different colors

of vegetables every day – again

Eat a vegetable with every meal.

Add more Fiber in your diet!

WHAT ARE BAD DECISONS?

BIG NO’s

No Alcohol- I know you can for

24 days!

No Soda! high in sugar

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No Fried Food

Diary: can cause bloat and other

issues

Fast Foods: high in fats &salt

Processed Foods

Candy, pastries or desserts; Sugar! Energy Drinks:

high in caffeine, sugar

The Nutrition LAST WORD

2

Now might be the time try a nutrition plan- one you have thought about experiencing, maybe go

vegan! Its only 24days- but I urge you to have fun doing it.

You are getting a 2 min audio about the word of the day for

you to listen to before you start each day or before you journal.

This Word Of the Day (WOD) is meant to help build your

mind during this challenge as well as prepare you for the crazy

upcoming holiday season. It’s a word targeted to help you

reflect on your health, nutrition, workouts and personal life.

✓ You get a DOWNLOADABLE Journal

✓ Write in it daily �

✓ Contains word and phrase of the day ��

✓ 2min Audio file based on WOD (24 total)

WHAT IF I GET OFF TRACK?

MISS A WORKOUT?

CAN I ASK QUESTIONS?

Ø Don’t have a meltdown if you slip up

Ø No one will think you failed or kick you out

of the challenge; Buck-up, Make-it-up and

Move Forward

Ø Stay in the Game

Ø Connect fellow challengers

Ø Ask ALL questions in FB group

Ø Tag Me or Guest Expert on the page

Ø Others in the challenge will benefit from

your questions

Ø Do not PRIVATE message/email me or the

Guest Experts. (it might take days to get an answer)

IMPORTANT NOTE #1

IMPORTANT NOTE: NO SELLING, AFFILIATE LINKS,

COACH, CUSTOMER SOLICITING, OR BUSINESS

EXPOSURES OF ANY KIND WILL BE ALLOWED! THEY

WILL NOT BE TOLERATED. YOU WILL BE REMOVED

AND BLOCKED IMMEDIATELY FROM EYTC AND FROM

ALL OF MY FUTURE CHALLENGES.

PUT YOUR CHALLENEGE AND FUN HATS ON..

LEAVE YOUR BUSINESS HAT OUT OF MY CHALLENGE!

IMPORTANT NOTE #2

Disclaimer:

Not all exercises are suitable for everyone. Before attempting a new exercise, take into account factors such as flexibility,

strength and overall health to determine whether or not a particular exercise and workout is appropriate for you. These, like

any exercises, are inherently dangerous and can result in personal injury. Any injury sustained from proper or improper use

of this exercise routine is solely the responsibility of the exerciser.

Mike Karpenko disclaims any liability from injury sustained from the use of this exercise program and suggests that you

consult your professional healthcare provider before attempting any exercise or exercise program.

This workout is a challenge that you are doing at your own risk. Please consult a physician before doing this workout or any

workout for that matter! If you feel any discomfort or pain, STOP immediately.