WHO IS THIS FOR:

➡️Intermediate to advanced trainees

➡️ Individuals looking to: 

⚪Get Stronger

⚪Build a bit of muscle (not "crazy bulk", but look good in a sleeveless with those rounded shoulders!)

⚪ Work on progressing some fun moves (I.e. Wall walks-alternative options available!).

⚪People who have a few sets of dumbbells, or a whole gym set up.

WHAT IS THIS PROGRAM: 

➡️9 Weeks of Programming (added to your calendar in seconds!).

⚪WEEK 1-4: Four different strength days, repeated over 4 weeks focusing on progressive overload (30-60 MINS Each) + One optional hike, bike, run or swim each week.

⚪WEEK 5: "Deload" Week- 3 HIIT sessions + 1X Optional hike, bike, run or swim.

⚪WEEK 6-9: New strength program following the same structure as weeks 1-4 (30-60 MINS Each)

EQUIPMENT:

➡️Set of Medium & Heavy Dumbbells, Bench (OR Plyo Box, OR Chair/Step Stool).

⚪Optional Equipment: Chin up bar, Kettlebell, Barbell + Plates, Squat Rack, Resistance Band, Bench, Yoga Block). There are ALWAYS alternative exercises for movements that have this equipment, so not to worry if you don't have it all!).

NOTES:

➡️Always remember that if you need to adjust your weekly workouts, you have that ability (i.e. If you can only do 3 Workouts/WK, or you want to do 5, you have the ability to rearrange your calendar to suit your weekly workout regime).

THINGS THAT WILL EXPEDITE CHANGE IN YOU:

➡️ Coming into this with a willingness to take the self care that you need in order to set the time aside to do this program. Set this intention now. Think about what this looks like when you incorporate it into your daily routine. What obstacles do you see occurring? How do you overcome them? (If you want to set up a Goal Setting Session with me, get in touch).

➡️Come in with a healthy mindset and begin creating good healthy habits around working out (i.e. Looking at your calendar on Sunday night, and rearranging your days to what suits YOUR lifestyle so that you set yourself up for success before your week even starts). 

➡️Choose one small habit you need to change in your daily nutrition that will help you achieve the results you want for this program. Write it down and put it on the fridge or in your phone as a daily reminder (i.e. drink 2L of water each day, balance your macros- increase protein?, improve QUALITY of food eaten). 

➡️Decide if you need an accountability partner: someone who is going to do this program with you. You will both hold each other accountable to your weekly workouts, and maybe even do some together! (Note: they don't have to be a member to do this program, they can purchase one off programs! You may want to buddy up with someone who's got extra equipment as well!).

WHAT ELSE IS INCLUDED?

➡️Our On Demand Workout Library (100+ Extra Workouts to Choose from)

➡️Personalized Calendar: structures your workouts for you & gives you the ability to swap workout days to suit YOUR lifestyle.

➡️Change Fitness App Access: upload progress photos, body metrics (weight, body fat percentage and more), your own food Journal & Cronometer Integration to track your macros & calories.

➡️Apple Health & Google Fit Integration to track steps.

➡️Ability to track any extra workouts you do (I.e. Hockey scrimmage, wakeboarding, mountain biking, etc).

➡️Countdown Feature: for tracking specific goals and timeframes around completion dates.

WHAT IS NOT INCLUDED?

➡️Access to individual coaching services.

➡️Change Fitness Community Members Group

* For access to these and more programs and challenges, please see our "All Inclusive Monthly Memberships".

By purchasing this Weight Lifting Program, you are choosing to build strength in the body and mind over the next 9 weeks. Let's do this. 

Note: You will have access to the Change Fitness app and your 9 week program for 12 weeks after your purchase date. This allows for ample amounts of time to complete the program. If more time is required due to unforeseen circumstances, you may speak with Steph to extend your dates :)