Health and Fitness

Chin-Up Challenge! 12 Weeks. No Holds Barred. Join Me?

I’m writing a 21-day Bikini Body Transformation course at the moment. I think I may have mentioned it on a WI Facebook update last week? It’s for myself as much as you. Nothing like laying down a challenge for a few weeks and seeing what you can do when you pull out all the stops!

Anyway, it’s going to take me another week or so to finish it off, but the truth is that I’m simply ITCHING to start some sort of challenge NOW. And even though I’m already testing out my bikini body theories (I’m a week in!), there’s one thing that has been lurking over me as a goal for a good couple of years.

the chin-up challenge!

It’s to complete a full set of 12 chin-ups, and just this morning my go-to mentor on all things strength, fat loss and hormonal, Mr Charles Poliquin, published an article that kinda forced me to admit I’ve had this one on the back burner for too long.

Especially shameful considering I know it’s just a matter of focusing on it and employing some smart strategies to get me to that goal. True of any goal, of course 🙂

Anyway, I know I’m not alone in this particular goal. I’ve heard it mentioned many a time from Woman Incredible readers, and maybe, just maybe  (even if you’ve never dared admit it aloud), you yourself would quite like to smugly jump down from the bar after a similar achievement? You do know there’s nothing more empowering than a super-strong chick don’t you?

how to improve your chin-ups: the details

So. The challenge is simple. As Charles himself says, any female should be able to do 12 chin-ups in 12 weeks, with the right coaching and program. Not convinced? Well there’s really only one way to find out, isn’t there?!

Basically there are 3 methods you can choose from. They are outlined in the afore-mentioned article, towards the end. I’m starting with method 1, for 3 weeks, and then I might change to method 2. Will you join me? I hope so! Here’s what you need to do:

  • Read the post. The bit on machines for chins is very relevant, so if you’re just starting out it would be good to buddy up for a spot or just do eccentrics, i.e. jump up and control down. Bands are also great if your gym has them.
  • Choose your preferred (starting) method
  • Comment on this post with your commitment and which method you’re going to try.
  • It would also be good to note down where you’re at now of course, and share that in the comments once you have

Every few weeks I will check in with you, as well as let you know my progress!

full disclosure

At the moment I can perform 6 traditional pull-ups or semi-supinated (the grip I used in the video above), or 4-5 good chin-ups. That’s with about a 3010 tempo. I’m pretty excited to see where I’m at 12 weeks from now!

Are you in? I dare ya’!

Remember –

Life is Now. Press Play.





A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

Okay. Imma gonna get straight up on your ass about what needs to be said here, because obviously SOMEBODY needs to hit the damn truth button on this shit!!

Straight up from the gate up, you do NOT make money because of Facebook.

Because of Instagram.

Because of email.

Because of ANY of this shit.

You make money because of who you are and what you decide and make NON-NEGOTIABLE, period, The End!

As you may be aware, in the last day or so Facebook and Instagram went down down down OH so far down.

After a few obligatory ‘stop the world!’ messages to my team and friends (which resulted in a serious convo with one of my soul sisters as to whether we’d now have to become porn stars instead), I got back to business.

The business of posting and selling shit on Facebook, which is admittedly a big part of what I do each day???

Nah … the business of being ME, because THAT is what I actually do each day, and also?

It’s what gets me paid.

Funnily enough, as is often the way with these things, just yesterday somebody was making smart-ass comments to me about how all the coaches would survive if there was no Facebook or Instagram.

“How would they survive?”, I asked myself.

“Well, I have no idea how THEY would survive but I sure as shit know how I would survive:

Very fucking well indeed, thank you very much, because that is who I AM”

Word to the wise:

A) I was making serious money long before I used Facebook for it.

Allow me to say it again for those in the back: YOU MAKE MONEY BECAUSE OF WHO YOU ARE AND THE LEVEL YOU VIBRATE AT.


It’s an energy thang baby, a frequency shiz niz, it’s just who you ARE and how life works for you.

Handy hint —> the level of wealth you enjoy or moan over now is already just a direct reflection of your frequency, and expectations. It ain’t got jack shit to do with what you do, and it certainly is not a product of which tools are available to you.

It is a product of YOU.

When the socials went down today it was FASCINATING to me to observe the response that came through in the in-between-y bits when people managed to post something.

People worrying about how it would impact their business, or feeling in some way handcuffed.

This is crazy! It’s fear-mongering at its worst and it’s an absolute SHITTY mentality as far as belief systems around where results come from.

Do you know what I felt, when I realised we couldn’t use Facebook as normal for our biz stuff?


It took a minute to click in, but I found myself getting all wriggly and lit up with excitement.

I love a damn challenge 🙂

And since I also choose to believe that everything is happening FOR me, I also took personal responsibility for this occurrence.

Obviously FB and Insta had gone down in order to force me to finally pull my finger out and learn how to go live on YouTube.

But mainly – hell YEAH to the opportunity to get creative!

Probably taking the whole thing a little bit too far, as I worked my way through some sprints on the rower post HIIT weights session, I started to imagine what would happen if Facebook was TRULY GONE AND NO LONGER OF THIS WORLD.

I got MORE excited with each second that passed (which makes me remember how damn BORED I get as soon as I know how to easily do something aka make money all day err day on Facebook), and I also found myself AUTOMATICALLY GOING INTO ZAG MODE.


You know, like ‘When They Zig you Zag’. A classic, if ever there was one!! Thank you Dad, for always having all the BEST books on your bookshelf for me to start reading from 10 or 11 years of age!

See, I have a belief system which works rather well for me and I guess is just part of who I am –

I believe that things ALWAYS work out perfectly for me, and are always done FOR me …

I believe I am always on path …

I believe I always make the right decision, so therefore I never have to beat myself up, I just wait for the lesson –



I believe that my outcomes are predicated only by my choices, and that there is nothing I EVER need in order to get or maintain or ONLY improve on an existing outcome.

It’s this mindset that causes me to wonder what TF it has to do with anything when people say things like they can’t be in shape ’cause they have kids or just had a kids … or ’cause they can’t get to the gym (for example)

And it’s also this mindset that causes me to KNOW that the money I make and the impact my soul work has in the world has NOTHING to do with what tools or platforms are available to me or working.

I programmed myself a long time ago to IMMEDIATELY swerve if something was no longer serving me or working for me. It’s this part of my mind which therefore right away started coming up with creative and imaginative solutions for how business would OF COURSE carry on (and improve!) with or without social media.

And it’s also this part of my mind which of course right away finds a way to monetize the damn thing and turn it into epic and highly helpful content for you, aka this workshop!

It’s just how I think, and who I am. I am simply unavailable for NOT moving forward, and nothing will ever ever EVER make me believe that I have to depend on anything outside of me for my results.

So why a whole damn workshop on the concept?

Well, it’s more than that, isn’t it?

It’s a mindset of believing that you always get what you want.

It’s a mindset of believing that everything always works out for you.

It’s a mindset of believing that NOTHING can stop you.

That everything is working in your favour.


That you can monetize ANYTHING, any time you choose, and with no ‘requirements’ in order to do so!

I don’t have to tell you that obvs the outcomes you get directly follow and reflect your mindset and your beliefs!!

Here is what else, as well:

This is not just about making money any time, from any thing, and knowing that even with challenge or things going wrong you only THRIVE and EXPAND!!

For me this goes hand in hand with duh – I get to do all of that on my terms.

By having FUN, and being in FLOW, and with ease.

In fact, the more money the more ease!! #justhowitis

That I can literally click my fingers and money shows up for me, meanwhile I’m just over here doing ma thang.

Speaking of which –

I think it’s about time I shared exactly what I currently DO all day, yeah? And how I do it / fit it all in / honour ALL the areas, PLUS manage to spend so much time sitting on my ass doing sweet FA!

In other words … !

Let’s hang out together this weekend!!




A One-Time Live Online Workshop with Katrina Ruth, on How to Make Money Anywhere, Anytime, With ZERO Dependance on Any One Platform, Program or Tool … Aka JUST BECAUSE THAT’S WHO YOU ARE … AND – With the Greatest of Ease

> It’s happening Thursday March 21 at 11.30am Brisbane time (Wednesday 9.30pm NYC / 1.30am London, UK)

> All fully recorded if you can’t attend live

> ALL your questions answered (either live during the workshop, or afterwards in the group if you can’t attend live)

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!!


What We Will Be Covering!

1) How to Monetize ANY Situation, Including But Not Limited To:

* When social media or any typically depended upon platform goes down (including examples of how I have down this several times, to the tune of tens of thousands)

* Hater situations (including examples, again multiple times, again tens of thousands of dollars)

* When you make a fool of yourself / something embarrassing happens or you screw up (also examples! also lots and lots of lovely moolah)

* When people ‘screw you over’ (ahem, we will talk about this) or desert you (also examples! more money!)

* Basically how to turn any and all life situations, moods, changes of the moon, emotional ups and downs, real life SHIT, to money!

2) Why the ‘When Shit Happens’ times are often the BEST times to make money, aka this is where I teach you what it really means to understand human psychology in terms of SALES, and the mindset of being an actual IN THE FLOW entrepreneur, who ALWAYS sees opportunity and jumps straight on it

3) When NOT to Monetize (okay that one you can have for free – never!!)

4) Understanding Where Money Really Comes From – and aligning yourself TO the frequency of wealth, such that you can literally NOT.BE.IMPACTED by anything that 99.99% of people think will cost them business

5) Money Vibration Principles Revealed (… my own personal philosophies and things that I live by / instil into my being around this, including my own daily practices)

6) Coding For Success

* How to ALWAYS have an endless stream of ideas

* AUTOMATIC continual unleashment of creativity and imagination, especially in so-called times of struggle

* Seeing past problems and accessing higher self in order to always know the answer, and how to move forward

7) Programming to Upgrade – the beliefs, energetic states and emotional patterns you require in order to be this person, have all this work for you, ALWAYS see and have the ability to act on the shit that will most pay off

The ‘Do What You Want All Day’ Bit:

* Exactly how my typical day flows and how I operate for maximum efficiency of time, energy, mental acuity, soul connectedness, etc

* Getting it all done as a busy entrepreneur (and single Mum, in my case) who also refuses to operate at anything less than EXCELLENT in terms of self-care, fitness, fun, playtime, etc

* Exactly what I do all day, broken down to the detail, to helm this becoming-8-figure-empire

* Exactly what I do NOT do all day, either it just gets ignored (hint: a LOT that most online marketers think matters!), or I let other people do it for me

* Calling in soulmate support, even long before you are ready to afford it

* Optimizing energy, focus, personal power, happiness, general flow. Aka mindset and also brain / nutrition hacks and so on


AND, while we’re at it, we will also be talking INSTANT MANIFESTATION. The exact process I use to bring the future into the NOW, by clearing all blocks existing between its reality in the quantum and its physical manifestation in the now!!



I’ll be doing this ‘Rapid-Fire’ Session at the end!!

1) What it really means to be magnetic online – hint: it’s not about having a pretty and polished website or online presence!

2) Bringing the ‘in private / behind the scenes’ version of you to the public

3) Unapologetic messaging and soul baring to call in your true #soultribe

4) Audience quality vs quality, and active elimination of those who don’t ‘HELL yes’ on your content

5) People don’t buy your products, they buy you. No – people don’t buy you, they buy your energy!! What that means and how to let it out

6) Being real about where you need to take care of YOU in order to be able to show up and shine fully

7) Keeping a laser-focus and tunnel-vision on your own path, and having the courage to pave the way that feels right for you even if it’s not been done before

8) Discernment to walk the line between being polarising and positively outrageous as opposed to just a hot mess 🙂 Scaling and magnetizing FROM the chaos of creativity and following the true artists way!

9) Knowing which ideas to work, what will sell, and how best to sell it so that the entire launch and selling experience is fun AND rewarding for both your audience and you

10) Creating hell yes offers that make them scream yes!

I know!

This workshop is off the HOOK already, and we haven’t even accounted for all the random shiz which will be coming out of me!!


Don’t forget the bonuses >>>> !!!

> KILLER bonus content on Top 11 Most Effective & Proven ‘When They Zig You Zag’ Sales Secrets

> Live support from meeeeee in the group afterwards for anything extra you want and need to know!

> Free Bonus Entire COURSE for Everyone! My $197 Alignment & Asskickery Toolkit, a 14-Day Smackdown to Bring You Back to YOU, and Into Massive Aligned and Result Based Action! Yes, that’s an entire $197 course and you’re paying less than half of that for this entire workshop!

> All content yours to keep for life!

What are you waiting for? You KNOW that if you apply even ONE tip of the approximately gajillion I’m sharing here you’re going to 100x your investment back! Which is why I am even EXTRA excited to be able to give this to you at such a low price, as per the commandment of my soul!! Plus it’s fun 🙂

Okay then! See you IN there baby!


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  1. Sara says:

    I did this last year with my trainer who is also Poliquin certified. I had hit a plateau and was stuck physically and mentally. I thought is sounded like a fun change to not focus so much on body composition as a goal. It took me a while to get there but it changed my body more than any other goal I have ever set. Huge change in abdominal definition. A bonus: I was at the park w/ my kids and a teen boy was smoking I told him if I beat him in pull ups he had to promise to quit smoking. He laughed at me and agreed and I blew him away. I hope he kept his promise.

    1. Kat says:

      Haha, that’s awesome. Nice one! I completely agree about having a non body-comp challenge. Important for a lot of us driven ladies I think.

    2. Barbora says:

      Wow! That´s hillarious and amazing, Sara:))) You taught him a great lesson!!!

  2. vee says:

    oh wow! tempted…so why not?! I’m going to have to test how many i can do unassisted and from a dead hang..i did band ones the day and managed 10 (although i did them straight after squats). oh yeah 12 weeks!

    1. Kat says:

      Yeah Vee! Make sure you get in on this! (PS … posted your multi etc today :))

      1. vee says:

        Sweetness! Thanks Kat! 🙂 My back’s still sore atm but i’m going to get started on this by this weekend!

      2. Kat says:

        Great! Keep me updated 🙂

      3. vee says:

        so started the 12 week chin up challenge and i’m at 1 strict pullup (pronated) and 7-10 band pullups. Aiming to do at least 3 strict pullups by the end of 12 weeks! Going to use method 1 as well 🙂

      4. Vee says:

        A little late w the updates but i’m up to 2 dead hang pull ups 🙂 Still working out when to fit pull up training (e.g. i have no energy to muster if i attempt any after doing my weights) and have found doing them in between sets the best way to go.

      5. Kat says:

        I was about to say in between sets until I read your last sentence! Perfect 🙂

  3. Tanya says:

    I can’t do any unassisted at the moment, can I still do the challenge?
    I’ve actually had unassisted chin ups on my list of things I’d love to be able to do for ages but have never really done anything about it. I’d be over the moon if i could do it.

    1. Kat says:

      Yes, you definitely can! Can you get some bands? You hook them over the bars and put your feet in and it lifts you (helps), then you just focus on the eccentric.

    2. Alex says:

      That is exactly the same as me Tanya! I would love to be able to do one, but I don’t know where to start! How do you get to your first one???

      1. Kat says:

        Hi Alex, just start by jumping up and stabilising yourself at the top then lower down as slow as possible. Do each rep this way until you can eventually do one ‘full’ chin-up, even if you have to have a break between each rep. You will get there! I started that way myself. On occasion you might be able to get someone to ‘spot’ you, and/or you can get bands to help you as discussed on the comments earlier. You can do it!

  4. I’m so going to do this with you! 🙂 The only problem with the methods he suggested is that I can’t even do 1 unassisted pull up. So I’m thinking I can jump up and work the eccentric movement, but for how long and how many do you think I should start with?

    1. Kat says:

      You can get bands at iron edge in richmond ladies 🙂 probably can google them and order online as well!

  5. You can definitely jump, or get bands which you put your feet in and they sort of lift you. I used to jump before I could do one. What do you mean by how long? Start with as many as you can, but at least 3 seconds down and aim for 30 seconds down on the last one. Even one at a time for 30 seconds down will help.

  6. Andray says:

    Woo hoo! Go Kat!

    1. Kat says:

      Thanks Andray! Nice to see you here 🙂

  7. Jessie says:

    I’m definitely up for this challenge! I managed to perform 6 today on a chin up bar whilst being partially assisted by my trainer and that was very tough!. I liked the method you used in the video.

    1. Kat says:

      Nice work Jessie, and great to hear you are on board with the challenge! Please keep me posted on your progress!

  8. Darlene says:

    Hi Kat,
    I just started looking at you’re site after finding it a week or so ago but I’m really enjoying it. Everything you say is very interesting. I’m a 51 yr. old woman & have worked out well, almost all my life. My problem is my legs! They look like I’ve never worked out. I am 130 lbs. @ 5’6″. My arms & even my stomach looks great for my age, well everyone says they do but I carry most of my fat on my legs. I would really appreciate any suggestions you have about how to get more shapely and toned legs. I’ve done all kinds of workouts over the years but I still have cellulite on my thighs & fat over my knee caps. Also my butt is getting flabby & droopy even though I’ve always worked out too.
    Thanks so much for you’re time.

    1. Kat says:

      Hi Darlene. Fat storage on the lower body can relate to exposure to synthetic estrogens, such as in plastic, chemicals in food and skincare and so on. It can also have to do with your digestive health and ability to detox effectively, as well as the way you do or don’t train. Have you had a look at the Biosignature page on my blog? You may find it of interest. Also this article –
      Thanks for reading my blog!

  9. Chantelle Swayne says:

    Really inspired me with this one! Up until now I had been doing band pull ups twice a week (so much fun!) and had worked up to three full pull ups (close grip, plams together) in 8 weeks. I was so proud – but this article made me want to do so much better! Boy, am I sore after doing 20 jump-up & 30 seconds down pull ups. Amazing for the abs, surprisingly! Took a lot of mental build-up to do those last few sets. 12 good pull- ups, here I come! 🙂

    1. Kat says:

      Definitely a lot of abs in pull-ups! That sounds like you are already off to an awesome and inspiring start before the challenge Chantelle. I look forward to hearing how you progress! I did chin-ups today in between every set of my workout and was shaking like a leaf by the end of the last 30-sec negative!

  10. Jane says:

    Yes I’ll join in this, I can currently do 4-6 (depending on how I’m feeling!) dead hang pull ups but have been stuck here for a long while now

    I’m going to do 10 x 2 with the last rep lowered slowly

    What I don’t understand is how many times a week I should be doing this and when I should increase to 10 x 3 and so on??


    1. Kat says:

      I would shoot for at least twice a week, and up to 4 times. You do need to listen to your body regarding recovery. After a week test if you can do 3 rather than 2 🙂 – great to have you on board Jane!

  11. Linda Raiti says:

    Well I cant do even 1!!! I tried so hard even to lift myself up but couldn’t! So bands here I come, I up for it Kat, will keep you posted, although it may take much linger than 12 weeks…. hehe x

  12. Louise Carey via Facebook says:

    I want my unassisted pullups, I am so close. I want strict and kipping, an toes to bar as well!

  13. ok im in…unassisted chin ups r my weakness (I can’t even do 1, I use the bands) so i was a bit reluctant at first but I find it difficult to resist a challenge 🙂 What date do we start?

  14. Well I started last week when I wrote the post but have only done one session due to major food poisoning … soooo, could you start this week?! @Louise – toes to the bar?!

  15. Frances says:

    OK I’m in too. I can do a random qty of anywhere between 6 and 15 with a blue band. Let’s introduce some structure and see how far I can go. WooHoo!

    1. Kat says:

      Ooh, I was hoping you would join in Frances! Yay!

  16. Louise Carey via Facebook says:

    Hang off the pull up bar and swing your toes to touch the bar, it pops up regularly in crossfit programming.

  17. Kat says:

    Updates ladies … how are those chins going? Have you been doing them? Progress? I am up 2 reps; very happy!

    1. Tanya says:

      I have hit a slight road block, having issues with my back so I have been ordered not to train for a week but will get back on board next week. Still can’t do a pull up unassisted but am working on the eccentric motion and I am definitely getting stronger so I am just going to stick at it. : )

      1. Kat says:

        well yay for you that you are still working on eccentrics! Good luck getting better 🙂

  18. Jane says:

    I started with 10 x 2 which was 2 wks ago, then I had a weeks detox so had to re-adjust training and didn’t do any for a week, tried these again at the weekend and managed 10 x 3 & all 3 reps were pretty good – so really happy 🙂
    Now have torn my calf and physio doesn’t want me doing ANY training for 5 days so will try again at the weekend I will be aiming for 10 x 4 otherwise will do 10 x 3

    1. Kat says:

      Nice improvement after your week off! Maybe another week off is the key 🙂

  19. Frances says:

    Hi Kat, I’ve been doing holds at the bottom, and have increased my times from reps of 3 seconds to 5 seconds and a lift improvement too. Biggest gain though is that my shoulder injury has been recovering and as a result my lower back injury is also now on the mend, which in turn is helping my hip injury. So as these limiting factors repair I expect my reps to improve. Very happy with this progress, being in pain is quite draining – all during a detox too! 😀

    1. Kat says:

      That’s excellent news Frances. Well done, and thank you for the update!

  20. Vee says:

    After a worn-out week last week, 4 pull ups came out from nowhere this morning! 😀 Off to a good start for xmas!

  21. Jane says:

    I’m still on 10 x 4 deadhang pull ups with a slow lower on the last rep as when I moved from 3 to 4 I found sets 7-10 tough and had to really struggle up so have kept at 10 x 4 for another week

    The improvement was that I didn’t struggle as much until set 9-10 🙂

    Interested to see what this week brings – although would really like to be able to move to 10 x 5

    1. Kat says:

      When is your goal for 10 x 5? I find it helps to set a specific deadline!

      Me, I was going to update today and had a dismal chinning session for some reason! I was on 8 last time I tested but only managed 5 today … I’m going to call it an off day and re test on Wednesday 🙂 oh … make sure you check out this link (everyone!) for some great additional tips!

  22. Kat Eden says:

    Any more updates ladies, before the year ends?!

Comments are closed.

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