HOW DOES THE 10 WEEK CHALLENGE WORK?
It's time to focus on your strength for the next 10 weeks. Working out everyday is great for your health but if you are not tracking your progress and following a structured plan it can be hard to reach your goals. With our program you start with light weight and high reps taking time to learn proper form and technique. Over the next 10 weeks you will track your weight and progressively work up to more challenging weight while lowering the reps. Coaches will watch your form and suggest modifications.
When you track your weights you can see where you are progressing and where you're not. In the beginning you will test your strength, take measurements, weight + Body fat % / Muscle % and photos to help document your progress. At the end of the 10 weeks you will re-test your strength and re-take your measurements + photos to visually see how far you've come!
We will also focus on eating a clean healthy diet that fits your need, stretching & recovery.
It's time to focus on your strength for the next 10 weeks. Working out everyday is great for your health but if you are not tracking your progress and following a structured plan it can be hard to reach your goals. With our program you start with light weight and high reps taking time to learn proper form and technique. Over the next 10 weeks you will track your weight and progressively work up to more challenging weight while lowering the reps. Coaches will watch your form and suggest modifications.
When you track your weights you can see where you are progressing and where you're not. In the beginning you will test your strength, take measurements, weight + Body fat % / Muscle % and photos to help document your progress. At the end of the 10 weeks you will re-test your strength and re-take your measurements + photos to visually see how far you've come!
We will also focus on eating a clean healthy diet that fits your need, stretching & recovery.
WHAT’S INCLUDED:
STRENGTHEN
- In-person Classes at 4 Toadal Fitness/ Cabrillo Club locations (see schedule under 'more' tab at the top of this page)
- Movement demos. Including Kettle bell form class & daily trainer form assistance in class.
- Weekly Zoom Yoga classes focusing on recovery, mobility, and deep stretching (recorded if you can't make the class)
TRACK PROGRESS
- 10 Week Strength Training Plan (built in progression)
- Performance tracking & Optional daily workout chat group
SUPPORT
- Nutrition guidance (macro guidelines) Vegan & Vegetarian options
- Meal plans , Foods to enjoy & Avoid
- Hydration, Sleep, & Recovery tips
- 3 Coaching Zoom Calls (recorded if you can't make it) - beginning to set you up for success, one midway to check in, one at the end to wrap up and discuss how to keep going
- Unlimited One-on-one Coaching to help you identify what is in the way of creating sustainable healthy habits
PRICE
Txt members: $79
Toadal members: $229
Non members: $329
Pay through Venmo To Christa Berry: https://venmo.com/u/Christa-Fista
*ADD your full name and email address as a note in your Venmo payment*
sorry, NO REFUNDS
Where & When:
START DATES:
- Saturday, June 13 at 10am - 1 hour Intro Kettlebell Form Class at Live Oak Toadal Fitness TXT room
and help with Intro measurements, weigh in, bf% and muscle%
- Sunday, June 14 at 5pm - Intro 1 hour Zoom call
- Intro fit test Monday June 15th (in TXT Class)
-
FITNESS EXPECTATIONS:
- 3-4 txt classes required a week
- 1 yoga a week
- 10k steps a day
- 1 rest day required
TRACKING:
- Weekly workout trackers (logging weights used and time wods where finished.)
- 6-10 hours of sleep a day
- 64-80 ounces of water daily intake
- 10k Steps a day (4 Miles)
- Nutrition app for macros
FITNESS & NUTRITION SUPPORT:
- 3 Coaching group Zoom calls - bring questions & challenges
- Foods to avoid (not including carbs like rice, quinoa, bread, tortilla chips, tortillas, oatmeal) dairy’s allowed.
- Focus on protein intake (clean shakes allowed)
- In class coaching, form technique & correction
- Telegram chat app daily check in
END:
- End Zoom Call August 22nd at 5pm
- outro fit test August 21st in TXT class of choice
- outro measurements, weigh in, bf% and muscle percent due by August 23rd midnight
Any questions?
Email: [email protected]
START DATES:
- Saturday, June 13 at 10am - 1 hour Intro Kettlebell Form Class at Live Oak Toadal Fitness TXT room
and help with Intro measurements, weigh in, bf% and muscle%
- Sunday, June 14 at 5pm - Intro 1 hour Zoom call
- Intro fit test Monday June 15th (in TXT Class)
-
FITNESS EXPECTATIONS:
- 3-4 txt classes required a week
- 1 yoga a week
- 10k steps a day
- 1 rest day required
TRACKING:
- Weekly workout trackers (logging weights used and time wods where finished.)
- 6-10 hours of sleep a day
- 64-80 ounces of water daily intake
- 10k Steps a day (4 Miles)
- Nutrition app for macros
FITNESS & NUTRITION SUPPORT:
- 3 Coaching group Zoom calls - bring questions & challenges
- Foods to avoid (not including carbs like rice, quinoa, bread, tortilla chips, tortillas, oatmeal) dairy’s allowed.
- Focus on protein intake (clean shakes allowed)
- In class coaching, form technique & correction
- Telegram chat app daily check in
END:
- End Zoom Call August 22nd at 5pm
- outro fit test August 21st in TXT class of choice
- outro measurements, weigh in, bf% and muscle percent due by August 23rd midnight
Any questions?
Email: [email protected]
