You will be coached through an online program that includes both strength training and metabolic conditioning. These programs are individualized based on your physical fitness level and require you to have access to a gym and/or free weights. You will also be guided on proper nutrition and how to eat to get to your goals. This challenge is open to males and females of all ages. 

CHALLENGE STARTS JANUARY 22ND!

Here's how it's going to work:

-If you have accepted the challenge, you will receive:

• a 4-week workout plan based on your skill level (beginner, intermediate or advanced)
• access to a collage of videos of me showing you how each exercise should be done
• a nutrition guide that will educate you on what to eat pre and post workout
• a grocery list of all foods you should be shopping for along with healthy meal ideas
• a macronutrient/calorie counting guide that will teach you how to track your food and eat what you love while still making progress
• access to weekly checkins using a specific progress tracking sheet
• a chance to win $100! (the more people participate, the more this number will increase.)
• unlimited access to me via email

Here are the different skill levels and what I expect from you:

Beginner: You get in a workout when you can, but it’s never been truly consistent. You’ve done at home workouts before and slightly understand the mechanics of using free weights but you’re more comfortable doing bodyweight exercises. You understand how to do basic movements such as squats, lunges and planks. You want to keep a consistent workout schedule while having these workouts simple enough to do, but challenging enough for you to make progress. 

You will need access to dumbbells, a bench and a treadmill (or a place to run) to complete this program. 

Intermediate: You try and workout at least 3 days a week and go to the gym on a regular basis. It’s hard for you to create a workout program for yourself that helps keep you accountable while making progress. You’re familiar with how to use free weights and machines at the gym and understand how to squat, deadlift and participate in push and pull movements properly. Your goal is to simply push yourself a little harder in the gym while engaging in different exercises to make sure you’re making the most progress that you can. 

You will need access to a gym with free weights, basic machines and cardio equipment.

Advanced: You’re in the gym… often - sometimes way too often! You workout at least 4-5 times a week and understand the proper mechanics of weight lifting. You know how to squat, deadlift and participate in push and pull movements properly. You generally have a workout split where you train different muscle groups on different days. Even though you know how to get around the gym pretty comfortably, you tend to run out of ideas on what exercise to do next and often get tired of the same old workouts. You want to be able to increase the intensity of your workouts, learn different movements and get better results faster. 

You will need access to a gym with free weights, basic machines and cardio equipment.

*Last day to enter is January 19th by 12am.

*You will receive your program on the morning of January 20th.