Key Dates
Feb 23rd
Registration closes midnight
Free Info Night at Sunset Studio 7pm
Register interest at bottom of page
Feb 11th-27th
Pre-Challenge Prep and 15min Check with Coach for Body Composition and Marco calculations.
Mar 2nd
Optimising Fat Burning with Cassie Craddock
@ Sunset Studio or Via FB group
“We aim to set you up with support and resources you need to kickstart a healthy exercise routine and start burning fat while building strength.”
“Your coach, your team and other participants will be your supporters and advocates, as you will be theirs. You are to call each other out, lift each other up and aim to earn the most points possible for your team. ”
To lose fat we need to
- Make healthy food choices
- Maintain a caloric deficit
- Understand nutrition value and portion control
- be motivated to exercise
- have a training program
- see results so you stay on track
- be supported and inspired by a positive community with a common goal
Primary Goals
• Lose weight sustainably
• Increase strength
• Improve health
• Create a regular exercise habit
If you are looking to kick-start your fat loss efforts while improving your health at the same time, then this program is for you.
This program contains the key information and resources that you will need for sustainable and realistic weekly fat loss.
Apply this and stay consistent to it and you will achieve great results.
Below you will find some further details on what to consider during this fat-loss program.
What we will do for you..
1) Calculate your personalised calorie and macronutrient intake.
2) Aim to be within 5% of your recommended macro breakdown and calorie intake daily.
3) Teach you how to use a food tracker such as www.MyFitnessPal.com to record and track accurately.
4) Ongoing support over the next 4 weeks through our Facebook group. Get recipes, nutrition education and motivation to succeed.
5) Nutrition Workshop, Wednesday 2 March 7pm at Sunset Studio. Also live streamed to Facebook group.
6) Exercise for points and win prizes. You can choose to join us in the studio, join a zoom yoga session, or exercise at your own gym or from home with one of our included programs.
Meet your Coaches
Cassie is an accomplished Fitness Model and Personal Trainer, having competed for the first time in an ICN Natural Bodybuilding Show in 2018 and taking out 6 x First Places.
Ash is the owner and head coach at Sunset Studio Phillip Island. She has worked in award winning gyms in Melbourne and mentored by some of the top trainers in the business.
Both Coaches love living a healthy, balanced lifestyle and aspires to educate people how to become the healthiest, happiest version of themselves by eating nutritiously, exercising regularly, and taking care of their emotional and mental health.
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What you will need to do once registered.
We will send you an email with a link to all the program resources then you will need to…
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Pre & Post Body Composition
Chick here to book in with a trainer for a Pre-Challenge body composition analysis. This is essential to seeing results over the 4 weeks. .
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Limit sugar, alcohol, processed foods
Try swapping these foods for healthy options. Record your calorie, macronutrient and portions in a food diary or or using MyFitnessPal.
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Get prepared
Put 2-3 hours aside once or twice a week to shop and prep food. This is time you will save not having to cook dinner = more time to exercise.
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Rack up some points
Exercise 3-6 days a week. Strength training is recommended for 2 sessions pre week to achieve the best results but any exercise will do. Enter your daily exercise points into our leader board.
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Connect with others
Join our pre challenge info night and optimising fat burning workshops. Engage with our supportive community in a private Facebook group. Don’t have Facebook – we can organise an alternative platform.
FAQ
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It takes 21 days to create a habit. We hope that this program starts you off for a steady sustainable fat loss and you can continue with you new routine if you would like for another 8-12weeks. After 8-12 weeks we recommend going into a maintenance stage and slightly increase calories. Depending on your current body composition you can expect to see .5kg to 1kg a week of fat loss. Our scales calculate this as a body fat percentage. You can expect to lose .5cm – 1cm a week around your waist depending on your current measurements.
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This is one of the first steps in any fat loss plan. When we lose weight, the number of calories we burn daily is reduced. Building muscle and strength can help to keep the calorie burn high.
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Exercise Points:
2 points for face to face training at Sunset Studio. 1 point for home/gym workout, 30+ minute walk/ ride/ swim/ yoga/ surf/ 10,000 steps etc. MAX 2 Exercise points per day. (example: Sunday I did 10,000 steps and went for a surf= 2 Points. Or I did 30mins yoga at home and went for a 30min walk = 2 points)
Teamwork Points:
Awarded by your coach. At the end of each week points will be rewards to the teams and participants for supporting a motivating others:
Points appointed for sharing a photo, recipe or motivational tip in Facebook group, ect.. -1 point if you are not actively participating with Facebook group. ie commenting on some posts. For those who don't have Facebook you can create a “what’s app” chat for your team or instagram chat. Please add Ash and Cassie in the chat.
Body Composition Points:
Awarded by your coach after your final check in.
2 point for any decrease in Bodyfat %, 2 point for increase in muscle mass. 2 Points for decrease in waist measurement. Total of 12 points
What is included.
-Start and end body composition check in at Sunset Studio Tanita scales use Dual Frequency BIA technology, which uses two different bio-electrical impedance frequencies.
-The Starting Fat Loss Challenge PDF
-Recipe Pack with 2 week of planned healthy meals; Breakfast, Lunch and Dinner. Shopping lists and barcodes to scan into my fitness pal
-No equipment & Gym strength Workouts PDF
-Private Facebook challenge group
-Marcos and calories calculated for you.
-Habit Tracking PDF
- Free Workshop, Learn about fat burning optimisation, Wednesday 2 March 7pm at Sunset Studio. Also live streamed to Facebook group.
-Unlimited Group training for 4 weeks** depending on package purchased. See Timetable
Over $500.00 worth of value.
Investment:
The Starting Fat Loss Program only $120 - (add on to you current visit pass OR do the program at your own gym OR from home)
OR
4 Weeks Unlimited classes + The Starting Fat Loss Program $320
OR
4 X 45min PT sessions + The Starting Fat Loss Program $340
Register your interest for The Starting Fat Loss Program below.
Fill in your details below and we will be in contact in the next 24hours to answer any questions or get you started for the program.