welcome to The

6 Week Festive Fit Challenge

Your Festive Fit Challenge Starts Here

The Festive Fit Challenge is not just about losing weight to look good for the Christmas season. It is not about losing weight now so you can overindulge at Christmas, although maybe that’s the reason some of you have signed up 😉.


 It is about getting fitter, stronger and looking after your overall wellbeing. It is about making practical and sustainable lifestyle changes, that you can easily implement into your daily life and take with you into the Christmas season and the New Year. Our Sustainable Lifestyle Blueprint gives you all the info you need on Nutrition, Food Prep, Sleep, Stress, Gratitude, Mindfulness and Stretching. It also includes your Bonus Recipe Booklet. We have set out below everything you need to know about the Festive Fit Challenge.


We've broken it down into 4 areas – Overview, Exercise, Nutrition, Mindset

1

Overview

Everything you need to know

2

Exercise

Get familiar with your training routine

3

Nutrition

Learn about food, calories and access your recipes

4

Mindset

Let's get you relaxed and focused

overview

Everything you need to know

Preparation is key. Before you get started on your plan, make sure you have all the knowledge you need for success. Have a look at the documents and videos provided so you know how the app works and everything the plan entails.

You may not be enthused about taking your weight, photos and measurements, but keeping track of your progress is a great way to see how far you have come. Remember consistency is key. Every workout and every day you stick to your assigned calories is taking you one step closer to achieving your goal.

What you need to do:

How to Use The Fitness App

How to Take Your Measurements

exercise

Get familiar with your training routine

Your workouts have been loaded onto our Training App. There are 4 workouts a week on Monday, Tuesday, Thursday & Friday.

Remember to read the Details Section of each workout for information on how to perform the workout routine. Also read any notes attached to an exercise, as this is where we give modification options if needed. We wanted to make this programme suitable for all levels so if an exercise is too difficult for you, then you can modify it or replace it with the exercise given in our Exercise Swap List. Remember though, don’t just take the easy option. You want to continuously challenge yourself in order to elicit change.

Since the key for fat loss is being in a calorie deficit, increasing your daily step count is a great way to increase your NEAT (Non-Exercise Activity Thermogenesis). You should aim for 10,000 to 12,000 steps a day.

We also recommend adding extra cardio into your weekly schedule in the form of Low Intensity Steady State (LISS) Cardio. LISS Cardio is when you do light cardio at a consistent pace for longer periods of time, such as brisk walking, cycling, rowing, swimming or using cardio equipment such as a treadmill. You should build up a light sweat but not be too out of breath that you can’t talk.

There are 3 Rest Days included in your schedule. Even on rest days, you should still hit your daily step goal. Rest days are also a good time to do your LISS Cardio (optional). Your aim is to get 2 LISS sessions in a week.

What you need to do:

Exercise Resources

nutrition

Learn about food, calories and access your recipes

Before we start the challenge, we will send you your Personalised Calorie Calculations through the chat function in the app. This is the amount of calories YOU will need to eat daily to achieve your goal. You will track these calories using the My Fitness Pal App. We have taken your exercise into account for these calories so never add your exercise back into My Fitness Pal.

We want you to start eating the right foods in the right amounts to give your body the exact nutrients it needs to feel energised, help recover from workouts and achieve the body you desire. We've included Nutritional Info in our Sustainable Lifestyle Blueprint, along with Meal Prep Ideas, Sample Day of Eating and Tasty Recipes. The Macro Cheat Sheet has Calorie & Macro Info for lots of popular foods, Tips for Increasing Your Protein Intake, Our Grocery Shop Staples and Easy Meal & Snack Ideas.

What you need to do:

Learn How To Track Your Calories

How To Sync My Fitness Pal & Our Training App

mindset

Let's get you relaxed and focused

The benefits of practicing gratitude are nearly endless. People that are thankful experience more positive emotions, feel more alive, sleep better, express kindness, and even have a stronger immune system.

You can not be grateful and unhappy, worried, or anxious at the same time. Use this exercise to think about people, events, or things that you are grateful for. Do this both first in the morning and last thing at night.

What you need to do:

  • Take time to think about each answer
  • Repeat your daily affirmation during the day

A simple, fast way to reduce stress

Just as we train the body, it is important to train the mind. By utilising the breath, we learn to focus on the present moment. Just like it takes time to build fitness or strength through exercise, so too does it take time to build focus through meditation.

What you need to do:

  • Find a comfortable place to sit
  • Make sure you won't be disturbed
  • Focus on your breath

Frequently Asked Questions

Where is my meal plan?

The Festive Fit Challenge does not include a specific meal plan. Everyone has different likes and dislikes when it comes to food and we want you to learn how to incorporate the foods you love into your diet, rather than just telling you want to eat. This is a more sustainable option.

Everyone receives personalised calorie calculations based on their needs and goals. We teach you how to track these calories. We also give you information on nutrition, a macro cheat sheet, meal and snack ideas and delicious recipes so that you can create your own meal plan.

How does accountability work?

Every time you log a workout we get notification, so if you don’t do your workout, we know.


My Fitness Pal Calorie Tracker can sync to our training app so we can see if you are sticking to your assigned calories.


Every week we will check in with you through the app. You will need to answer some questions about how your week went and update your weight.

What if I have a question?

If you can’t find the answer to your question in any of our documents or videos, or you feel stuck or unsure, you can pop us a message through the chat function of the app at any stage.

Does the plan include live classes?

The plan is app based. Your workouts are done using our training app, at a time that suits you. Every exercise in your plan has a demo video and instructions.

We do however host pop-up classes every now and then on our
Private Members Facebook Group. Details will be posted as an event on the group when classes are scheduled, so make sure you have joined the group.

How do I track my progress?

Photos, measurements and weight are taken at the start of the plan.


You update your weight every Monday through the app.
Your photos and measurements are updated half way through the plan and then again at the end.

What happens after the 6 Weeks?

When you are finished with the 6 weeks, you have a few options available.

(1) You can continue using the workouts through the app. They remain there for life. Remember though to ensure you don’t plateau you will need to change it up – so longer work time, less rest or more sets.

(2) You can move onto one of our other programmes. You can find all the programmes available on the Marketplace of the app or on our website. Watch out for your discount code, which we will send in your final week.

(3) You can get in touch with us if you would like a fully Personalised Plan.

Body Transformation Coaches
(Ant & Ali Lynch)

Over the last 20 Years, we've personally helped thousands achieve their fitness goals using the WellFit Method™. This technique is a full 360° approach to your overall wellbeing. It is about making effective and sustainable lifestyle changes that you can quickly implement into your daily life.



ONE MEAL  ●  ONE WORKOUT  ●  ONE DAY AT A TIME

Pssst! Didn't Buy The Programme Yet?

Learn everything you need to know about the 6 Week Festive Fit Challenge before you join!