Hi, my loves, and welcome to 2022!!
It is the start to a brand new year, and you know what that means – a brand new challenge! I like to start each new year by setting my intentions for the year, and finding ways to move and nourish my body is always at the top of the list. Whether you’re looking to kick-start your fitness journey, or just to try out a new 6-week program, I hope you’ll join me in our 2022 Winter Challenge.
HOW TO JOIN
Joining the challenge is easy – all you need in order to participate is to sign up for a subscription to the CCFIT app. You do not need to do anyhting special to “enroll” or “sign up” for the challenge – just sign up for the app itself, and the workouts will be uploaded there for all paid users to view prior to the start date of Monday, January 10th.
Though it is not required, we also recommend joining the facebook group for the challenge (linked here). This is a safe space for you to connect with other people joining the challenge, ask questions, get advice, and chat with me (I’ll be active in the group along with you all!).
If you want to be considered for a prize, also remember to take a “before” photo before starting the challenge! You can learn more about this in the “PRIZES” section below.
WHAT TO EXPECT
The workout split for this challenge will be 4 workouts per week, 2 upper body and 2 lower body. Just like the previous few challenges, we will continue to offer both an at-home version of this challenge, as well as one that can be completed in the gym. Both programs will be 6 weeks long, and will start on Monday, January 10th. The workouts will be uploaded into the app sometime this weekend so you guys can start to get an idea of what to expect.
To be eligible to win a prize in the end, you must submit before/after photos, as well as a testimonial about your experience when the challenge is over on Sunday, February 20th.
Although we do require before/after photos to be submitted to be considered for a prize, I want to be clear that you do NOT need to show a drastic physical transformation in order to win. There are so many benefits to sticking with a workout for a program for 6 weeks other than appearances – elevated energy levels, mental clarity, heart health, better sleep, and the list goes on. These things, as well as your mental health and mindset, are a million times more important, which is why we read every single testimonial and weigh them even more heavily than your photos when choosing winners.
For your prorgress photos, please follow these guidelines:
– Try to wear the same, or similar garments in both photos
– Nohting high waisted
– Include photos from the same front, back, and side
OTHER THINGS TO KNOW
Diet: In order to get the most effective results (for whatever your goals are!) I recommend calculating your macros here, and tracking them with an app like MyFitnessPal or Lose It. If you have never tracked your macros before, I have an IGVT Series on my Instagram page called “Fat Loss” that explains how to do so in detail. Don’t be discouraged by the title of the series if you’re trying to bulk – the same techniques can be used to gain muscle! Your macros will simply change based on your goals when you input them into the macro calculator. If you have had an eating disorder in the past or struggle with one currently, I highly recommend eating intuitively rather than tracking your macros.
Equipment: The equipment you’ll need for the at-home version 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!
Building Muscle vs. Cutting Fat: whether you build muscle or lose fat during this challenge will completely depend 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. Click here to calculate your macros!
Missing workouts: If you have to miss a workout, that’s okay! Life happens, and it can be hard to maintain motivation or find the time to workout sometimes. Just make sure to pick back up where you left off. One thing to note is that your progress photos will be due on February 20th 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 email@example.com!