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Free 14/7 Programs

Free, self-paced courses built for hitch life. Sign up free and work through them on the site or the Wix Spaces app.

The 14 and 7 Longevity Method: Strength Training for Diabetes Prevention

Simple strength training and plain-food nutrition to help lower your risk of type 2 diabetes, wherever you work and wherever you stay. A plan that fits 14 on / 7 off, nights, or a regular 9-to-5.

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Diabetes Prevention & Strength Blueprint

A straight-talk blueprint for lowering your risk of type 2 diabetes on a 14/7 schedule: how lifting puts your muscles to work, protecting your sleep on nights and rotations, and working with your doctor.

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The 14/7 Meal Plan: Eating Right on Hitch and at Home

A simple, no-nonsense meal plan you can run anywhere: how to prep for a hitch, build a plate, and order at restaurants and gas stations. A plan that holds up on day 12 of a hitch.

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These programs are for education, not medical advice. Talk to your doctor before starting a new exercise or nutrition plan, especially if you have diabetes or take medication.

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