14Week Transformation Challenge

Get In Shape, Change Your Body Composition & Discover a Whole New You!

The 14 week challenge is a personal transformation journey to better fitness, health and physique guided by our supportive personal trainers and mapped out every step of the way with a complete program guide with workouts, diets and weekly aims.

What Can I Expect From The Challenge? What will I learn?

Phase 1 - Weeks 1-3:

You will learn:

The correct way to plan your weekly training program for safe and effective progress.
How to structure your eating times throughout the day to get the most energy and perform at your best.
The different types of fatigue, how to tell which is holding you back and how to correct it.
The different types of training, which are most beneficial for which goals and the best way to progress through all of them (that are applicable).
How to stay continually motivated; a strategic plan for progress and effectiveness.

Phase 2 - Weeks 4-6:

You will learn:

The benefits of increasing intensity, rather than the duration of training.
To put added focus on recovery through diet, sleep, and nutrition (or even massage and foam rolling).
Finer diet distinctions and example meal plans
How to cut down on COVERT sugars
Meal planning as per Mediterranean guidelines and use example meal plans from Phase 2 Diets.

Phase 3 - Weeks 7-10:

You will learn:

More about increasing intensity and workload together whilst still focussing on recovery.
When weight training, thinking more of strength and quality than absolutely annihilating yourself.
Specific Macronutrient manipulations.
Introducing Intermittent Fasting (IF).
Separating Carbs from Fats with specific meal plans.
Introduce Paleo meals and Selective Carb Re-feeds.

Phase 4 - Weeks 11-13 (*The Hardest Part Of The Challenge):

You will learn:

How to keep your consistency during the hardest part of the challenge.
Learn how consistency is more important than blasting the body each day.
How weekly training periodization must work in with dietary periodization.
Carb Cycling
Making it sustainable, consistent, habit-forming and knowing how to ‘cheat’ the smart way.
Alternating between fasting, Paleo and carb re-feeds.
To Burn or to Build – Capitalising on Insulin.

Phase 5 - Week 14:

You will learn:

Competition Preparation focus points.
How to manipulate macros, water, and training to get ready for a “Photo Shoot”
Lowering training intensity and volume to account for lower calorie intake in this week.
The whole body circuit designed to deplete body glycogen and create a ‘vacuum effect’ before replenishing. This ties in with the dietary fast/glycogen depletion towards the end of the work week with a super-compensating glycogen repletion leading up to photo shoot with ‘dry’ carbs.
Augmenting water intake to get a ‘tight’ look in the skin as per our timescale
Tanning and skin prep
The Different Diet Protocols

Don’t Take Our Word For It…Look At These Amazing Transformations?

Call today to book your first appointment and let’s get your body transformation started.

Call us on 1800 791 484 or click the button to Send An Online Enquiry!