Meals. Movement. Mindset.
The M3-20 Challenge
A 21-Day Reset for Adults 55+ Who Want to Feel Strong, Confident, and Energized—All in Just 20 Minutes a Day.
Through 20-minute full-body, results-driven workout video sessions, you’ll build strength, balance, and energy daily—while learning how to nourish your body and shift your mindset with ease. It’s a powerful 3-week total wellness reset without the overwhelm.
Meals. Movement. Mindset.
This isn’t a trendy fitness fad or one-size-fits-all workout.
This 21-Day program is designed specifically for adults 55 and older who want:
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More energy to play with grandkids or travel
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Stronger muscles and better balance to move confidently
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Clear, simple steps that don’t feel overwhelming
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Encouragement, not criticism
Whether you're just starting or getting back into wellness, this program meets you where you are.
The M3-20 Difference: What You Can Expect
✓ Increased strength without joint pain
✓ Daily routines that feel doable and motivating
✓ A relationship with food that feels nourishing
✓ A new sense of self-trust, balance, and confidence
You don’t need a gym membership. You don’t need 2-hour workouts. You just need the right plan that finally works for you.
THIS PROGRAM IS PERFECT FOR YOU IF…
You don’t need another workout program or trendy diet that overwhelms you.
What you need is a system that works with your life—not against it.
✺ A routine that fits into 20 minutes a day, not your entire schedule.
✺ A meal plan that fuels you, not frustrates you.
✺ A mindset that lifts you up, not tears you down.
The M3-20 Challenge was designed with your needs, your body, and your wellness journey in mind. This is your moment to say yes to strength, simplicity, and self-care.
When you join, you're choosing to feel vibrant, energized, and empowered—again.
Introducing
The M3-20 Challenge with Meals, Movement and Mindset
Developed by Transformational Leader, Certified Health Coach, Natural Intuitive, 7th Generation Shamanic Reiki Master, and Ageless Grace® Educator, Carol Lake
This program is designed specifically for adults 55 and older who want to build strength, energy, and confidence through safe, effective, and time-efficient exercise. With 21 video sessions, each just 20 minutes long, the program makes it easy to stay consistent without feeling overwhelmed.
WHAT’S INSIDE: THE M3-20 CHALLENGE
Daily Program Structure (20 Minutes)
Each daily workout is a full-body routine that blends mobility, balance, strength, and flexibility—helping you move with confidence in daily life. Alongside movement, this program emphasizes a holistic approach to wellness with three key pillars:
The combination of meals, movement, and mindset creates a complete transformation experience, giving you tools to feel stronger in your body and you will feel more empowered in your spirit and more balanced in your daily life.
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Meals.
Simple, nourishing guidance to fuel your body and support healthy aging.
02
Movement.
Gentle but effective workouts designed to strengthen muscles, improve balance, and increase energy.
03
Mindset.
Affirmations to inspire positivity, resilience, and self-belief, empowering you to thrive at any age.
Meet Your Total Wellness Coach, Carol Lake
I care deeply about helping people feel better now—and stay well for years to come.
My focus is on preventative wellness, especially supporting brain health, energy, and emotional balance. I believe we don’t have to wait for a diagnosis to take control of our health. With the right movement, mindset, nutrition, and a strong spiritual foundation, we can protect and strengthen our well-being for the long term.
Whether you’re navigating a health concern or simply want to feel your best, I’m here to guide you with compassion, experience, and faith. Healing becomes possible when we learn to listen to the body, trust God’s wisdom, and take aligned action—mentally, emotionally, physically, and spiritually.
Daily Program Structure (20 Minutes)
Warm-Up: Gentle mobility and breathing.
Main Workout: Strength, balance, cardio, or flexibility focus.
Cool-Down: Stretching and recovery.
Mindset Moment: End with your daily affirmation.
Tips for Success
✺ Consistency matters more than intensity. Show up every day, even if you move slowly.
✺ Listen to your body. Modify movements as needed.
✺ Hydrate & nourish. Pair your sessions with wholesome meals that give you energy.
✺ Celebrate progress. Small steps add up to big change!
WHAT’S INSIDE: THE M3-20 CHALLENGE
How Your Next 21 Days Will Unfold
Week 1: Build the Foundation
Focus on gentle but effective movements to improve circulation, mobility, and confidence.
Begin with simple affirmations such as: “Every day, I am becoming stronger and more energized.”
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Week 2: Grow Stronger
Increase strength and stamina with low-impact resistance and bodyweight exercises.
Learn to connect meals with energy: fueling your body for performance and recovery.
Affirmation example: “I honor my body by giving it what it needs to thrive.”
02
Week 3: Transformation in Action
Build endurance, balance, and full-body strength with dynamic routines.
Celebrate progress by noticing improved posture, energy, and mindset.
Affirmation example: “I am proud of how far I’ve come, and I’m excited for what’s ahead.”
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INSIDE THE 21-DAY HEALTHY MEAL PLAN
Eat to Feel Energized, Strong, and Supported.
Nutrition shouldn’t be a punishment — it should support your energy, digestion, hormone balance, and joy of eating healthy.
This 21-Day Healthy Meal Plan was created to support your journey with simple, balanced meals that fuel your workouts, boost energy, and promote overall wellness. Each day includes three meals and one snack, paired with an affirmation to strengthen your mindset as you build healthier habits.
The meal plan emphasizes:
• Wholesome meals built from lean proteins, whole grains, fruits, vegetables, and healthy fats
• Flexibility so you can adjust portion sizes, swap ingredients, or repeat meals you enjoy
• Simplicity to make healthy eating practical and sustainable
Please remember: This menu is meant to be a guide, not a prescription. Everyone’s nutritional needs are unique. You can adapt the meals to fit your dietary preferences, restrictions, or health goals—whether that means plant-based swaps, gluten-free choices, or adjusting for food allergies.
Most importantly, this plan is about progress, not perfection. Use it as a framework to inspire you, and feel free to make it your own.
The M3-20 Difference: What You Can Expect
✓ Increased strength without joint pain
✓ Daily routines that feel doable and motivating
✓ A relationship with food that feels nourishing
✓ A new sense of self-trust, balance, and confidence
You don’t need a gym membership. You don’t need 2-hour workouts. You just need the right plan that finally works for you.
Forget everything you’ve heard about aging.
✗ This is not about pushing through pain, counting calories, or fitting into outdated standards.
The M3-20 Challenge combines:
Movement: Gentle, joint-friendly full-body workouts to build muscle and confidence
Meals: A flexible meal plan to fuel you—not restrict you
Mindset: Daily affirmations to reset your thoughts and unlock long-term wellness
Result? A complete mind-body transformation in 21 days.
✔ This is about reclaiming your energy, strengthening your body, and believing in yourself again—with just 20 minutes a day.
Kind Words From Clients
HERE’S HOW IT WORKS
Your Path to Vibrant Living Starts Here
01
Enroll + Get Instant Access
Welcome! Congratulations on taking the first step toward a stronger, healthier, and more vibrant you. Once you enroll, you’ll receive immediate access to all 21 video sessions and the foundational nutrition plan to support whole-body vitality. That means no waiting, no overwhelm—just a clear path to feeling your best.
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Show Up for Yourself for 21 Days
Each day, you’ll press play on a new video designed to help you feel stronger, more balanced, and energized. With a simple structure and encouraging guidance, you’ll build physical strength, boost your energy, and train your mindset with powerful daily affirmations. The best part? You can go at your own pace and modify movements to fit your unique needs.
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Keep the Momentum Going
Once you’ve completed the 21-day journey, you’ll still have lifetime access to every video. Repeat the program as often as you'd like to stay active and aligned—whether that’s monthly, quarterly, or just when you need a reset. Your new routine is always there for you, so you can continue to grow stronger in body, mind, and spirit long after the challenge ends.
Investment & CTA
The M3-20 Challenge
$150
Your Purchase Includes:
21 x 20-minute guided workout videos
Downloadable 21-day healthy meal plan (PDF)
Daily affirmations to reset your mindset
Lifetime access to all content
Easy login to your private member portal
YOUR NEXT STEP
You don’t need another workout program. You need a breakthrough.
You don’t need extreme diets or complicated routines. You need support, structure, and a system that fits your life and respects your body.
✺ If you're ready to feel vibrant not vintage!
✺ If you're tired of being tired!
✺ If you know it's time to invest in you again!
Then this is your next step.
Join the M3-20 Challenge today! I’m cheering you on every step of the way.
FOR YOUR CLARITY
Frequently Asked Questions
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Please remember: The meal plan menu is meant to be a guide, not a prescription. Everyone’s nutritional needs are unique. You can adapt the meals to fit your dietary preferences, restrictions, or health goals—whether that means plant-based swaps, gluten-free choices, or adjusting for food allergies.
Most importantly, this plan is about progress, not perfection. Use it as a framework to inspire you, and feel free to make it your own.
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I graduated from the Institute for Integrative Nutrition where I learned innovative coaching methods, practical lifestyle management techniques and over 100 dietary theories; from Ayurveda, gluten-free- Paleo, raw, vegan, macrobiotics, and everything in between. I also utilize my own personal, professional experience of over 40+ years with relationship, career, exercise, diet, mindset, motivation, stress management and meditation to help my client reach their health goal objectives. Click Here To Learn More
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Reach out to me for a free 15-minute consultation to see if we are a good fit for each other and what program will best meet your needs. From there, I will send you an Agreement discussing the Health Coaching Package chosen. Once I receive that information, I will reach out to you for payment and schedule all your appointments upfront because the first step in this journey is showing up and being fully committed.
Due to the nature of coaching, all sales are final and non-refundable. -
I’d suggest applying for my complimentary 15 minute consultation call. My consultation calls are a relaxed, no-pressure space to connect and for you to ask any questions regarding your health, wellness goals, and what you’re seeking support with.
Disclaimer:
I am not a medical doctor, and this program is not intended to replace professional medical advice, diagnosis, or treatment. The information provided in this exercise and nutrition program is for educational and informational purposes only.
Before beginning any exercise or nutrition program, you should consult with your physician or another qualified healthcare provider, especially if you are over the age of 55, have any medical conditions, are taking medications, or have concerns about your health.
If at any time during exercise you feel short of breath, dizzy, faint, experience chest pain, or any unusual discomfort, stop immediately and seek medical attention.
By choosing to participate in this program, you acknowledge that you are doing so voluntarily and at your own risk. The creators and facilitators of this program are not liable for any injury, health issues, or adverse outcomes that may result from following this plan.
Listen to your body, move at your own pace, and make modifications as needed. Safety and well-being always come first.