Start building healthy habits today!

5 Days to a Better You

Sometimes life gets in the way of healthy choices. That’s why we developed the KOS 5-Day Wellness Program. Easily track your daily habits, fitness, and nutrition in one convenient place.

$19.99

Jump-start your wellness journey in just 5 days.

Get with the program, get results!

Simple, healthy habits

No dieting here. Enjoy the foods you love with our delicious recipes and customizable meal guide, full of tips and tricks from a certified nutritionist.

Efficient, effective workouts

No trips to the gym needed. Stay on task with daily reminders, track your progress, and outdo your personal best with on-demand workouts from the comfort of home.

Personalized for your goals

Not keen on an expensive personal trainer? Not a problem. Set your goals with your fitness coach and connect with our active community right in the app—anytime, anywhere.

How it works

Set your goals

Get a daily to-do list

Train and meal-plan anywhere

Track your progress

Created by potrace 1.16, written by Peter Selinger 2001-2019

Look Good and Feel Good in 5 Days

The KOS 5-Day Wellness Program helps you establish reachable goals and repeatable habits to improve your daily wellness and overall health—for success today and tomorrow.
Join Now

Jump-start your wellness journey.

Created by potrace 1.16, written by Peter Selinger 2001-2019

Got questions? We’ve got answers!

What’s the difference between your programs?

Here’s a quick overview:

5 Day: This is a sneak peek of our 45-day program. It includes daily workouts, an easy meal plan, habit tracking, our community group, coach access and communication, app-to-watch compatibility, and your daily progress. This is a great intro to see if the 45-day program would be a good fit.

14 Day: This includes everything in the 5-day program, then it goes a step further to help reduce bloat, flush out built-up toxins, and get a good start on your goals.

45 Day: This program takes a deep dive into the KOS nutritional pillars, with a new topic every 7 days (depending on what day you join), new meals, new workouts, new habits based on your goals, direct coach communication, our community group, and app-to-watch compatibility.

Monthly Subscription: You must complete our 45-day program to be eligible so that you know the program's pillars before moving to a monthly cadence. Our subscription is the perfect way to continue your progress, maintain your goals, and hold yourself accountable.

Can I join anytime?
Yes! Join whatever day you’d like and start the next. You get instant access after purchase, with 24 hours to review content so you can go grocery shopping and get what you need. If you’d like to start on Monday, we suggest joining on Sunday to prepare.
Do I need to join a gym?
No, you can do the workouts at home. We keep it easy with dumbbells, sliders, and bands; a kettlebell can also be used.
I have bad knees (or a bad back, etc.). Can I still do the program?
Yes! All workouts can be modified to be low impact, and most workouts include low-impact suggestions. Typically, that means removing any jumping, giving support at the knees, or using body weight only. The main focus of our programs is nutrition; even without workouts, you can build healthy eating habits.
What equipment do I need?
A set of dumbbells is a great starting point: a lighter pair, 5–8 lbs., and a heavier pair, 15+ lbs. If this is not an option, household items work well (cans, water jugs, laundry detergent, etc.). Sliders, loop bands, and tube bands are also nice to have.
Do I have to follow a strategic diet?
We provide a weekly plant-based meal plan, but it can be easily adjusted to your preferences. The 14-day program has a designated food list that you need to follow, but there’s some flexibility within it.
What foods can I eat?
While we aim to include as many whole foods as possible, we still encourage fun foods too. This is not a strict diet; it’s a lifestyle that we want to work long term, and this means not having “no” foods.
Can you email me the plan?
KOS Wellness Programs are all housed in our app, and the content is unlocked after purchase.
Do I need to purchase any products or supplements?
You can use KOS products alongside our Wellness Programs, but they are not a requirement for the majority. The 14-day plan recommends Show Me The Greens!, Love You Berry Much, and chocolate or vanilla Organic Plant Protein for optimal results.
I don’t want to lose weight, I want to eat healthier. Can I still do any of your programs?
Yes! Our programs are aimed to establish habits, empower you, and help you on your wellness journey—whether you want to lose weight, learn to eat better, gain muscle, or lose fat.
Can I still do this on vacation or while traveling?
Yes! You can do the majority of our workouts on the go, as they require minimal equipment. If you travel regularly, consider if you will have easy access to a gym or if you will need to take bands and sliders with you.
Can I drink alcohol?
We suggest you avoid alcohol, as your body will prioritize metabolizing alcohol over any other process (such as fat burning) for up to 24 hours. If you do drink, try to limit it to 1–2 times per week to avoid prolonged alcohol metabolism.
Do I need to be on social media?
No, social media is not required. Our programs and content are available on the KOS Wellness app.