The 12 Week Fitness Challenge V-3.0

1 time $399 Initiation Fee plus 2 payments of $199 (Does not include Training)

  • The 12 – 10 Day Detox & Metabolic Cleanse
  • Polar FT60 Heart Rate Trainer
  • Weekly Bio Impedance Analysis Body Fat Testing to track progress and calculate food intake
  • 12 Weeks of Nutritional Coaching & Guidance:
    • Group Initial Consultation
    • 10 Day Detox/Cleanse Consultation
    • Group Nutritional Consultation
    • Daily Nutritional Guidance with Macro Specific Meal Planning and Daily Food Tracking
    • Phase 1 Completion Group Consultation
    • Phase 2 Completion Group Consultation
    • 12WFC Challenge Champions Dinner
  1. Phase 1:Metabolic Phase
  2. Phase 2:Fat Burning Phase
  3. Phase 3:Endurance Phase
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Over time, the buildup of toxins from the environment and lifestyle choices can compromise the way our bodies work, and even affect our health. While many people are familiar with the idea of detoxification, there is a great deal of confusion about how to do it safely.

For example, trendy water or juice fasting may cause muscle wasting and an increased feeling of fatigue. In order to detoxify properly, the body needs macronutrients such as quality protein and carbohydrates, plus specific micronutrients (e.g., vitamins, minerals) that provide targeted nutritional support.

The 12 – 10 Day Detox & Metabolic Cleanse Program enhances the body’s natural metabolic detoxification process while providing adequate fuel for both cleansing and other daily activities, supporting energy metabolism and overall well-being.

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FT 60

 
Black Male (unisex) Lilac Female Black Female White (Unisex)
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Metabolic Phase

  • Pre-Week - Week 5
  • Initial Group Consultation
  • Group Cleanse Consultation
  • 10 Day Metabolic Cleanse/Detox
  • Group Nutritional Consultation – Introduction to Proper Nutritional Tracking
  • Weekly Body Fat Testing
  • Basal Metabolic Rate Training
  • Afterburn Training at THE12
  • Polar Heart Rate Training
  • Food Tracking/Logging
  • Social Media Accountability
  • No Alcohol
  • Phase 1 Completion Group Consultation

Detox/Cleanse of the Body:

Over time, the buildup of toxins from the environment and lifestyle choices can compromise the way our bodies work, and even affect our health. While many people are familiar with the idea of detoxification, there is a great deal of confusion about how to do it safely.

For example, trendy water or juice fasting may cause muscle wasting and an increased feeling of fatigue. In order to detoxify properly, the body needs macronutrients such as quality protein and carbohydrates, plus specific micronutrients (e.g., vitamins, minerals) that provide targeted nutritional support.
The 12 Metabolic Detox enhances the body’s natural metabolic detoxification process while providing adequate fuel for both cleansing and other daily activities, supporting energy metabolism and overall well-being.

When you are starting an exercise program with a goal to burn fat and lose weight you will fail no matter what type of workout you choose if you do not also examine other aspects of your lifestyle that impact weight loss, metabolism, and the body’s ability to benefit from exercise. These include:

  • Diet and nutrition - Simply exercising will not help you if you are not eating a healthy diet and keeping unhealthy fats and sugars in moderation.
  • Alcohol intake – Avoiding alcohol is always considered best, but this is often hard, so keep your drinking habits in moderation.
  • Drinking water – Staying well hydrated by drinking plenty of water every day is one of the keys to losing weight. Water is always a better choice over sugary, caffeinated, or carbonated beverages.

One week before you start the program, prepare your body for all the goodness to come by shedding habits that interfere with your metabolism. Eliminating items from your diet in a systematic way may keep you from potential withdrawal symptoms, make you feel better, and jump-start the process to weight loss and vital health.

Introduction to Proper Nutrition:

On day 10 your group will meet with the 12WFC Coaches to go over how to calculate your Macro Nutrient Specific nutrition plan to determine the right ratios of Protein, Carbohydrates, Fat, Sugar and Sodium based on your Body Type and goals. You will track be tracking your food for the entire Phase 1 process and your coach will give you daily feedback on nutritional shifts specific to your body type.

Afterburn Training at THE12

Before we talk about Afterburn Training at THE12, you should at least know why it's so important. Cardiovascular exercise simply means that you're involved in an activity that raises your heart rate to a level where you're working, but can still talk (aka, in your Target Heart Rate Zone). Here's why cardio is so important:

  • It's one way to burn calories and help you lose weight
  • It makes your heart strong so that it doesn't have to work as hard to pump blood
  • It increases your lung capacity
  • It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
  • It makes you feel good
  • It helps you sleep better
  • It helps reduce stress
  • I could go on all day, but you get the point

Bottom line: You need Afterburn Training at THE12 if you want to get your weight under control and get your stress to a tolerable level.

You should not neglect weight lifting and resistance exercises when you want to burn fat and lose weight. Your metabolism improves whenever you increase your muscle size and with increased metabolism comes increased calorie burning and therefore, weight loss.

For every one pound of muscle you gain, you burn 50 additional calories a day. It has long been thought that the best way to burn fat while weight training is by doing a high number of repetitions using a low weight; research is proving otherwise. For those who think weight training is time consuming, you can build a lot of muscle by using a higher weight and doing an average number of repetitions (10-15 per set considered best).

Weight training alone is not your best option either. Weight training is great for building muscle to increase your metabolic rate, however, the exercises done while weight training do not increase your heart rate enough to lead to significant calorie burn in and of themselves, and afterburn is minimal, at best, after simply weight training without doing any cardio exercise.

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Fat Burning Phase

  • Week 6-9
  • Nutritional Shift #1 – Macro Nutrient Change based on Body Fat % and Introduction of Perspective Meals
  • Continued Food Tracking/Logging with MyFitnessPal
  • Increase training at The 12 to 4-5 days per week
  • Increased resistance/weight at THE12
  • Phase 2 Completion Group Consultation

Nutritional Shift #1:

During Phase 2 you will be making a slight change in your daily eating patterns. We will shift more to a balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.

Increase of HIIT:

HIIT (High Intensity Interval Training) is cardio performed at such an intense level that your body will spend the rest of the day expending energy to recover from the ass-kicking you gave it. This is commonly referred to as EPOC (excess post-exercise oxygen consumption) and it means that you consume a great deal more oxygen recovering from the exercise bout than you would have if you'd just done a steady-state workout.

This means that you will be burning up to nine times the fat while sitting on the couch later that night than you would have if you'd spent an hour on the treadmill at a moderate pace.

Obviously, I am talking about intense training. You will need to push yourself out of that comfort zone you have gotten used to and really challenge yourself. If you are willing to do this, however, I can guarantee that you will spend less than half the time you usually do on those machines and get much leaner in the process.

Increase of HIIT:

HIIT training has a number of benefits in addition to the reduction in training time. First of all, this type of training is far superior to steady-state exercises when it comes to increasing your VO2 max, which is the maximum amount of oxygen you can uptake during exercise. This means that you'll be in much better shape when it comes time to play a game of football with the guys.

Secondly, when you perform long-duration, moderate-intensity exercise, you can actually put yourself in a catabolic state in which you will start losing muscle mass. That's right: Some of that hard-earned muscle will start degrading itself in your quest to get lean.

The reason is that there are two types of muscle fibers in your body: fast twitch and slow twitch.

Slow twitch fibers are more compatible with endurance training (such as a steady-state one-hour run), whereas fast twitch fibers are more compatible with short, intense bouts of exercise (such as weightlifting or sprinting).

When we train in one of these modes, our muscle tissue has a tendency to take on the appropriate properties. As an illustration, imagine a marathon runner and a sprinter. The sprinter is composed of fast twitch muscles and carries a great deal more muscle mass, whereas the marathoner has a lot of thin, slow twitch muscle fibers so that his body is as light as possible to transport across those great distances.

This is going to the extreme to prove a point; however, you can see how much of a difference the type of training you do has on your body shape.

Known as the principle of "Muscle Confusion," the only way to sustain continuous weight training success is to always keep your body guessing. Never let it know what is coming next, never let it adapt, never let the valuable time you spend working hard in the gym be anything but highly productive.

Every four to eight weeks you should be starting a new weight training routine. This should be a very different weight training routine from the previous one. So different that your body doesn’t recognize and continue to keep guessing! If you are sore every day then you are doing it right!

Food Tracking with Self Accountability:

We will in a sense take the training wheels off and see how disciplined you can be on your own. We will gauge the results by continuing the weekly body fat testing. This weekly check-in will show your coach if you have made lifestyle changes and are able to sustain your new way of Healthy Living.

To find a daily nutritional plan that is duplicable is one of the goals during the challenge. If you cannot duplicate your improved eating habits, this challenge will be short lived.

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Endurance Phase

  • Week 10-12
  • Final Nutritional Shift based on Challenger Body Fat Percentage
  • Increase training at THE12 to 5-7 days per week
  • 12WFC Champions Dinner

Final Nutritional Shift

We will make the final nutritional shift to have an athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. You'll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life!

Increase in Resistance/Weight Training at THE12:

Known as the principle of "Muscle Confusion," the only way to sustain continuous weight training success is to always keep your body guessing. Never let it know what is coming next, never let it adapt, never let the valuable time you spend working hard in the gym be anything but highly productive.

Every four to eight weeks you should be starting a new weight training routine. This should be a very different weight training routine from the previous one. So different that your body doesn’t recognize