Hello everyone, I hope you’re having a great summer!! If you’re in need of some mid summer accountability, look no further.
Just like last time, there will be two separate guides you can choose between – one for those who have returned to the gym, and one to accommodate those still working out from home. Both are 6-week-long programs that will be published into the app a few days before the challenge starts on Monday, July 12th!
There is nothing you have to specifically do to sign up for the challenge, other than to make sure you have a premium subscription the CCFIT app, and to start alongside everyone else on Monday July 12th. If you want to be considered for a prize at the end, also make sure to remember to take your “before” photo sometime this week, although you won’t submit it until the challenge is over.
To be eligible to compete for a prize, make sure to send your before + after pictures and a short testimonial about your experience to email@example.com when the challenge is over on Sunday, August 22nd. I also want to mention that although we require before and after photos, those are not the only thing that goes into selecting winners. Mental progress and mental health is just as important as physical progress, so please don’t fret if your before/afters don’t show drastic changes – that is what the testimonial along with your photos is for! I recommend writing down what your goals are for the challenge before starting so you can reflect back on them when the challenge is over.
Your progress photos must meet the following criteria:
• Similar attire in both photos
• Preferably nothing high waisted
• The same back, front, and side angles in both photos, sent in 3 separate pic-stitches
In order get the most effective results for whatever your goals are, I highly recommend calculating your macros here, unless you have had an eating disorder in the past or struggle with one currently, in which case I recommend just eating intuitively.
I also recommend joining the facebook group for the challenge here, where you can connect with other girls doing the challenge and support one another! I’ll also be active in the group answering questions and supporting you all throughout the challenge.
How do I enroll?
All you need is a regular subscription to the app! Then, you’ll follow the new guides (either at-home or at the gym) that are released a few days before the challenge starts.
What will the structure of this challenge be?
There will be 4 days of workouts per week. If you want to supplement this program with other cardio or workouts on your rest days, feel free, though it is by no means necessary.
Is this challenge designed for building muscle or losing fat?
This totally depends on your goals. Your diet plays a huge part in whether you lose fat or gain muscle. Whatever your goals are, make sure you adjust your macros and cardio accordingly. The calculator linked above can help you do so!
What equipment will I need to do this challenge at home?
The equipment you’ll need at home will be dumbbells, short and long loop resistance bands, a chair, and a mat, although most exercises can be modified. If you have any questions about modifications, the Facebook is a great resource to ask those!
Do I have to join the Facebook group?
It is not required, but if you have a Facebook it is highly recommended. It’s a place where you can chat with other girls to stay motivated, and ask me questions directly if you need to.
What if I have to miss some workouts during the challenge?
That’s okay! Life happens, and it can be hard to stay motivated or find the time to workout while you’re trapped at home. Just make sure to pick back up where you left off. One thing to note is that your progress photos will be due on August 22nd no matter what, so if you miss some workouts you may have to end up submitting your “After” photos before you’re actually done with the workouts.
If you have any other questions about the challenge or the app, email them to firstname.lastname@example.org!