Overview
Get ready to kick off the New Year with a bang because our "New Year Stronger You" challenge is here, and we're pumped to have you on board!
This challenge is your golden ticket to a fitter, stronger, and leaner version of yourself. We've got everything you need right here – from your 6 weeks training program to a nutrition guide that'll help remove some of the guessing when it comes to food choices.
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All we ask from you is commitment, give your best to the program and we'll give our best to you. Awarding the 4 best performers with amazing prizes with a total value of over £1000!
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How does it work?
1- Sign up through the form below and you will be added to the list of participants.
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2- Between January 1st and January 5th, you will receive the complete training program and nutrition guide by email.
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3- On January 8th, the challenge begins! Start your first workout following the tables in the PDF. (Remember to take photos from the front, side, and back!)
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4- Continue until the last workout, which should be around February 12th (depending on whether you were able to follow the exact training days or had to modify any).
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5- Take photos again to check your results (we recommend taking photos weekly).
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6- Send us the photos from the first day and the last day to show us what you've achieved!
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7- In the first week of March, we will announce the best participants and award the prizes!
All we ask from you is commitment, give your best to the program and we'll give our best to you. Awarding the 5 best performers with amazing prizes with a total value of over £1000!
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Remember that it's not just about losing weight or gaining muscle; it's also about the progress you've achieved in different exercises, your nutrition, and how you feel physically and mentally. So, even if the visual results aren't "viral," the progress can still be significant.
This isn't about perfection; it's about progress. A lot can be achieved in only 6 weeks with proper determination and guidance, but there are no magic pills here, only consistency and hard work day in and day out, during the workouts but also during the other 23 hours of the day! Do your best, listen to your body, ask questions and let's make this New Year the starting point for a Stronger You.
Take each workout as a chance to learn and crush your goals, every meal as fuel for your body, and have a blast along the way. No crazy gadgets, no impossible movements or unpronounceable terms– just simple yet effective workouts programmed for every fitness level from to start the year stronger than ever.
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We will be only a message away all along to answer your questions wether is regarding the execution of an exercise, suggesting an alternative movement or just to cheer you on when your head tries to play ticks on you.
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But when do we start!? Well, we are nice people, so we are kicking off the challenge on Monday the 8th of January, giving you a whole week to recover from the Christmas and New Year celebrations so you can face this challenge with everything you have form the start. Studies show that even though most people sign up to start their gym memberships from the 1st of January, only a handful actually go on the first week, and this being a short 6 week plan, every day counts to get your best possible results.
We have created this 6 week program as a starting point for a full year of changes in your fitness and nutritional habits.
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To ensure this program is for EVERYONE, we are providing at home and gym options for each workout, so you can follow it no matter what life throws at you, while also minimising the room for excuses!
The first weeks may seem easy at first but if performed with intent and intensity the workouts will have you feeling stronger and better every day.
Training
Remember, this is not an "all out" program to just get you to lose some weight in a few weeks and leave you exhausted, hungry and never wanting to pick up a weight ever again. This is about getting your fitness journey started in the best possible way which is through discipline, self regulation and proper programming. There is no use for excruciating workouts that will leave you sore for 4 days and diminish your performance on the following workouts. We can do better than that! Yes, a bit of soreness is expected (and desired to an extent) specially at the beginning or when performing new movements, but managing it along with the recovery is key for an effective program.
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We didn't want to leave stone unturned so we have added “at gym” and “at home” options for every workout, we understand sometimes life gets in the way and you may not be able to go to the gym, or you simply prefer to workout at home, so we have you covered.
All the exercises are basic muscle building staples, no fancy movements or gimmicks, just effective exercises that anyone can perform even without much strength training experience. However, as mentioned above, we are only one message away should you have any questions on how to perform any exercise and we will help you understand it and perform them correctly.
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We have also included a quick guide explaining some of the basic concepts we use on the program such as RIR (Reps in Reserve), which are, even though they sound complicated, just ways to manage intensity and and recovery, ensuring you start understanding your body and what it is really capable of.
Nutrition
It's essential to understand that health is not about strict rules or deprivation; instead, it's about flexibility and making informed choices that align with your unique needs and goals.
The guide you will get along with your program is a toolkit designed to help you navigate the world of nutrition with confidence and ease. The emphasis here lies on flexibility, encouraging you to explore a diverse range of nutrient-dense foods that suit your preferences and lifestyle. By making the right food choices, you're not only fuelling your body but also fostering a sustainable approach to fitness.
Feel free to tailor the recommendations to fit your individual preferences. We believe in being flexible with your diet as long as at least 90% of what you eat comes from whole food sources, leaving some room for treats and indulgences which helps stick to your plan without burning out.
Consider using a food tracker such as MyFitnessPal or any other food diary app. Tracking your food intake can provide valuable insights into your dietary habits and help you make more mindful choices. It's a powerful tool that complements the flexibility emphasised in this guide, offering you a clearer picture of your nutritional intake and aiding you in achieving your health and fitness objectives.
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We understand tracking food may be daunting at first, but once you get used to it, you will be able to hit your target calories and macronutrients easily and consistently, helping you achieve the best possible results, so we highly recommend tracking consistently for at least the first couple of weeks.
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PRIZES!
At the end of the challenge, we will pick the 4 best performers and ensure they continue their fitness journey by awarding them with one of these amazing prices!
***To obtain the prices it would really help if you allow us to share your results on our social media platforms, totally anonymous (no name, face cropped) if you chose to, it will really help us to show people what our programs and coaching can do. We help you, you help us!
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Even if you decide to not share them with us, we highly encourage taking progress photos every week from the front, side and back. they help tremendously in accountability and seeing progress without relying so much on the number on the scale which is not always a true representation of whats happening in our bodies.