SHRED and SWEAT 4 Week Bootcamp Challenge

The plan will consist of:

3 x Small Group Personal Training sessions per week

These sessions will take place at 6am every Monday, Wednesday and Friday and will be strength sessions designed to build muscle, improve strength, and boost confidence. There is a lot of scientific evidence to support movement as the first thing you do in your day as being extremely beneficial, from improved metabolism to extra mental focus in your day.

Our PT sessions will focus on lifting weights and progressive overload which is vital to strength building. This involves lifting heavier, in each set, or each session or even each week, to build that all important muscle.

Truth! After age 30, you begin to lose as much as 3% to 5% per decade! Only strength training will prevent this!

1 x easy to follow Nutrition Plan

The plan will focus on protein intake and portion control rather than calorie counting. This will supercharge fat loss and boost your energy levels.

You will message your coach daily with what you have eaten and share recipes and ideas with your team. This accountability means you have a much better chance of sticking to your goal. Daily water intake will also be targeted and logged. 

Hydration Target: Just hydrating properly will make a huge different to your water retention and bloating and will aid recovery in your training sessions. 

Protein Target: Your protein target will help build muscle and ensure you feel fuller for longer.

Truth! Most of us are eating the wrong stuff, too much of it and not enough protein! Your body needs 0.75g protein per kilo of bodyweight and you can double this if you want to build muscle! 

Focusing in on extra protein & portion control as well as mindful eating will ensure a happier and stronger body. You’ll start to feel energised and less sluggish!

You will need to plan your meals too, which means less chance of grabbing a processed snack on the go!

1 x Bonus Recovery Session

This can either be a Hot Pilates or Hot or Warm Yoga session and can be booked through our usual timetable which you will have full access to.  Recovery is a huge part of your journey and Yoga will keep your body mobile, young and injury free so you can get even more out of your training. Don’t like the heat? Choose a warm yin yoga session that uses residual heat only. 

Coaching & accountability – you do not and should not feel alone in your fitness journey. Our studio owner Sarah will support and encourage (and push you!), every step of the way. 

Weekly Steps target & leader-board – Most of us have sedentary lifestyles and jobs and it is not our fault! We have little or no choice but to sit in a chair to work.

BUT your NEAT (basically the calories burned by the movements you make outside of exercise, e.g. cooking, cleaning, walking), is responsible for around 40% of your daily calorie burn. Not so fun fact! Your daily workout only accounts for around 5% of this daily calorie burn. So, it is VITAL that we are building more steps into our days and weeks. 

Walking is also hugely beneficial to your mental health. And can be very enjoyable and a great way to boost your vitamin D intake (something else most of us are lacking in!)

There will be a weekly prize for the person who manages the most steps! 

What can I expect to achieve from this Shred + Sweat challenge? 

• Losing 3-5% bodyfat
• Gaining lean muscle
• Feeling less bloated
• Feeling more energised
• Having more autonomy over your life.

We can and will measure the first 2 factors, but the last 3 will be completely subjective and personal to you. There will be a whole host of other benefits you’ll feel – not merely the life-changing positive impact on you and your family when you start putting your health first. This is a 4-week challenge, you should really see it as the start of your fitness journey (which should last for life!). Getting strong and happy for good, is the goal here! 

PRIZES!

Every single person who completes this Bootcamp will win a prize (some SweatFiit swag!) and you will all be entered into a draw to win a 3 MONTH Ultimate Membership at SweatFIIT worth £255!

As well as this there will be weekly prizes (from protein powder to a full body massage!) to those who get the most steps. 

EVERYBODY is welcome on this challenge regardless of age, gender, or ability. If it has been a while since you exercised with any purpose or dedication, this is perfect for you! If you have never done a squat or lifted a weight before in your life, this is perfect for you! If you are loving working out but need to add an extra layer of nutrition to take your training to the next level, perfect!

We would LOVE to have you join us! But with very limited spaces, please do not wait to sign up!



Any questions at all, please Whatsapp Sarah on 07772 678 621