- ony@onymomah.com
- 631-405-4169
Join the SWEAT 3x Challenge: a 45-day transformation system that rebuilds focus, accountability, and belief through daily action.
The SWEAT 3x Challenge simplifies transformation into a repeatable daily system. Through mindset, movement, and mission, you’ll rebuild the habits, resilience, and confidence that carry over into every area of life, fitness, career, and purpose.
| Pillar | Description |
|---|---|
| Strength | One structured workout: resistance, HIIT, or functional training, to build physical discipline. |
| Wellness | One wellness habit: hydrate, journal, cold shower, or stretch, to restore energy and recovery. |
| Elevate | One mindset action: read 10 pages, visualize, or listen to a growth podcast, to rewire belief. |
| Accountability | Daily check-in inside the SWEAT app with your photo, tracker, and comment for progress. |
| The Three-a-Day Rule | Miss one and restart. Consistency is the victory. |
Secure your spot for the next round starting January 2026.
Complete simple, focused actions in mindset, movement, and mission each day.
Build unstoppable consistency and identity-level discipline that never fades.
45 Days • 3 Habits • 1 Transformed You
45-day online challenge for physical and mental transformation. Build consistency through daily wins and community accountability. Next Round Opens Jan 2026.
A science-based mindset system to help you lead with focus, faith, and balance, combining neuroscience, psychology, and purpose-driven performance.
Keynotes, leadership coaching, and team workshops that inspire lasting resilience and growth across industries.
A former NFL athlete turned medical professional, Dr. Ony Momah helps athletes, leaders, and everyday grinders rebuild purpose and performance through mindset and movement. With years in sports medicine, psychiatry, and coaching, his programs blend science, grit, and real-world accountability.
“Ony’s not just a coach, he’s proof. He lived the transition, studied the science, and built a system that actually works. I went from lost to locked in.”
Former College Athlete
“Having someone who understands both the clinical side and the competitive mindset was game-changing. He speaks both languages fluently.”
High-Performing Professional
“He gets the identity crisis that comes with the end of competition. Not from a textbook, from experience. That made all the difference.”
Athlete in Transition
At SWEAT Mindset, we believe transformation begins with action. Our mission is to help people strengthen their bodies, master their minds, and live with purpose, one win at a time. Because true success isn’t about speed, it’s about consistency when the spotlight’s off.
The 75 HARD Program isn’t a fitness challenge, it’s about transforming your mindset to make real, permanent changes. It’s no surprise that in the 5 years since Andy Frisella started it, 75 HARD has become a global phenomenon.
Get Andy’s book, The Book On Mental Toughness, as well as recommendations for books to shape your mindset, and to use for the nonfiction reading portion of the 75 HARD & LIVEHARD programs.
Use this PDF as a tool to track your progress and hold yourself accountable on the SWEAT 3x Program.
This PDF tracker will give you:
I understand that sometimes a visual can be important to feel a sense of progress. This is your scoreboard.
Keep your mindset strong and celebrate your achievements with commemorative patches, shirts, and more.
We’ll start this by saying that if you have to ask, the answer is always choose the harder option. However … If you still have specific questions, here are the most frequently asked questions that we receive about SWEAT 3x:
No. Clinical care is exclusively provided within my psychiatric system. These programs offer mindset coaching, education, and performance programs.
Yes, we’ll tailor a plan.
Yes, intensity scales to you.
Yes, keynotes, workshops, and ongoing coaching.
No. Clinical care is exclusively provided within my psychiatric system. These programs offer mindset coaching, education, and performance programs.
Yes, we’ll tailor a plan.
Yes, intensity scales to you.
Yes, keynotes, workshops, and ongoing coaching.
No. Clinical care is exclusively provided within my psychiatric system. These programs offer mindset coaching, education, and performance programs.
Yes, we’ll tailor a plan.
Yes, intensity scales to you.
Yes, keynotes, workshops, and ongoing coaching.
Find out which day you will complete SWEAT 3x by entering your start date below.
Once you have completed the SWEAT 3x Program, you have officially completed bootcamp. What comes next is a year-long commitment to developing mental toughness through the LIVEHARD Program.
No. Clinical care is exclusively provided within my psychiatric system. These programs offer mindset coaching, education, and performance programs.
Yes, we’ll tailor a plan.
Yes, intensity scales to you.
Yes, keynotes, workshops, and ongoing coaching.
Still have questions?
