25 habits. Five weeks. A framework for building wellness that actually lasts. One new dare per day, each one building on the last — so by Day 25, you're not trying to be healthier. You just are.
Launching October 6, 2026 · Companion app out now on iOS
The list of temporary diets is endless. The results, however, are limited. Innovative ideas for losing weight and feeling better may work for a while, but the short-term payout is rarely worth the lack of long-term results.
To achieve lasting wellness, you need a framework that helps you build lifelong habits.
You'll learn how mindset, nutrition, fitness, sleep, and connection are the five key factors of wellness, and how to improve each factor with a simple roadmap.
Gratitude, meditation, and your mental game. Mindful Mondays set the tone.
Hydration, protein, whole foods. No diet culture. Tasty Tuesdays fuel the work.
Steps, movement, showing up. Workout Wednesdays prove consistency wins.
Routines, screen limits, quality rest. Rest-Easy Thursdays change everything.
Your people matter. Friendly Fridays make sure no one does this alone.
Carrie's program starts with simple changes. Each new habit created builds upon the last, promoting gradual, long-lasting growth. Each weekday has a theme; each week adds one new habit per theme.
Practice gratitude. Drink more water. Take 10,000 steps. Set a bedtime routine. Reach out to someone you love. The basics — done with intention.
Add meditation. Hit your protein goals. Get 30 minutes of real exercise. Limit screen time before bed. Plan a social outing. The habits start compounding.
Start journaling. Meal-prep one day. Try a new workout. Create a wind-down routine. Have a real conversation. You're not just checking boxes anymore.
Reframe negative thoughts. Cut back on processed food. Push your fitness edge. Optimize your sleep environment. Show up for your community.
Teach someone what you've learned. Build your personal meal plan. Set your next fitness goal. Audit your rest habits. Invest in a relationship that matters. By now, these aren't dares — they're just how you live.
"Doing the Self-Care Dare at Crew Fitness got me back on track and jump-started new healthy habits for me. … The Self-Care Dare helped my mental and physical health more than anything I have ever done for myself, and for that I am so grateful."
Travis Bailey
Mobile, Alabama
"The Self-Care Dare helped me set reachable goals for exercise, nutrition, and mental health that have consistently stayed in my daily routines. The habits start simple, and they are easy to adopt, one at a time. … Completing the Self-Care Dare gave me more confidence in what my body can do and knowing how to fuel it effectively so I can live a strong and healthy life for many years."
Emily Boutwell
Mobile, Alabama
"Can't recommend this enough! When you take these small, practical steps outlined here and begin to layer them together, life change is inevitable."
Blake Martin
Founder and President of the Connexus Clinic
The Self-Care Dare app brings the book to life — track your five factors, journal your wins, get AI coaching, and compete with your crew.
Guided prompts that go beyond "how was your day." Reflect on what moved the needle — your entries are private and always yours.
Your personal coach reads your journal, spots patterns, and gives you feedback that's actually useful. Real insights from your real data.
A system that rewards consistency, not perfection. Earn badges for streaks, factor mastery, and personal milestones.
Invite your crew. Compete (kindly). Team accountability turns "I'll do it tomorrow" into "my crew is counting on me."
Out now on iPhone. Free to start. Works great alone — even better with the book.
Carrie Cox is the visionary founder and owner of Crew Fitness, a boutique fitness concept with locations in Mobile, Alabama, and Houston, Texas. With over a decade of experience in the fitness and wellness industry, Carrie has inspired countless individuals to embrace healthier, more fulfilling lives.
She champions accessible and achievable wellness as the creator of Crewathlon, a dynamic multisport event that unites fitness and community. A sought-after speaker, Carrie connects with audiences through relatable and actionable advice.
The Self-Care Dare started as a challenge for her fitness community. It worked so well that it became a book, and then an app.
She lives in Mobile, Alabama, with her wife, Mary Kendall, and her three daughters, Maggie, Sadie, and Mary Frank.
Get ready for the journey of a lifetime and explore actual, achievable, and certain results with this straightforward guide for creating the life you want.
Launching October 6, 2026. Get on the list and you'll be first to know the day it's available.