30 Day Make a Change Challenge
Starting window: 2nd April 2011 - 8th April 2011
Period: 30 days
Cost: $500 per person
Improving your body composition is a lifestyle change, most people fall off the wagon with eating/training plans purely because they don't give it 100%, and normally quit after less than a week with claims of...
'I had no energy'
'It wasn't working'
'I was too busy'
Don't let that be you. We're inviting you to try something for a month, 30 days of adherence.
What we're offering:
A 30 day window for you to adhere to a way of eating we know is optimal for health and performance.
As well as your usual training we will also offer an additional free session once a week whereby we will complete an additional workout - possibly a hike or something outdoors.
You will also get a before and after body analysis collecting data from 7 skin fold sites on your body with limb/torso circumferences taken.
Is there a prize?
The real prize is a better looking, better feeling and better performing you, but yes, there is also one prize offered: 1 month unlimited classes membership at the gym (valued at $2400) awarded to the individual with the most significant improvement at the end of the 30 days.
What we ask of you:
Before:
Allow us to take a front, back and side photo of you (topless/shorts for men and sports bra/top/shorts for ladies).
Let us take some measurements using a tape measure and some skin fold calipers. We don't want to weigh you. We are interested in body composition and visible change, not scale weight. Feel free to check yourself before and after if you like, but this isn't a measure of your success. ;)
Complete a before and after strength and fitness test.
Throw out anything in your house that is going to get in the way of this month. Prepare a shopping list of meats and vegetables to buy every few days.
Seek as much advice from us as you like.
During:
Attend 3 sessions a week at the gym, and give your usual 110%!
Keep a small notebook with you and record what you eat. Quantities don't matter, but list all foods eaten.
Eat 3 good sized meals a day consisting of a portion of meat and vegetables at each meal.
Increase your fat intake via avocados, cooking with coconut oil, or adding olive oil as a dressing (unheated).
Don't eat any bread, rice, pasta, potatoes, sugar, confectionery, cakes, pastries and all the junk foods we could list out forever.
Don't consume any cheap cooking oils, i.e. vegetable oil, canola oil, peanut oil, etc...cut these out forever.
Time a portion of starchy carbohydrates for after workouts. Bringing a baked sweet potato wrapped in foil to eat after training is ideal for this purpose.
Limit fruit intake to 1 piece a day and consume this either pre- or post-workout.
Drink 2 litres + of water a day.
Ask for as much help from us as you need.
After:
Allow us to retake the same 3 photos and the same measurements and display them on this page at the end of the 30-day period.
Be proud of the fact you have committed 100% to the program and are in better mental and physical shape - ready to move forward and continue your progress!
If you are interested in taking part come and speak to one of the Trainers and we'll gladly answer anymore questions or provide additional information. Jot your name down at reception and reserve a spot sometime from the 2nd-8th for your body analysis and fitness testing.
