March 11, 2025 • 31 mins
In this episode Jo and Lauren share their firsthand experience with a 12-week fitness and nutrition challenge—what worked, what surprised them, and why the biggest transformations aren’t just about the scale. They break down the structure of their plan, including strategic nutrition, weightlifting, cardio routines, and the game-changing accountability of weekly coaching check-ins.
But here’s the real takeaway: lasting change doesn’t happen overnight—it happens when you commit to a structured plan and show up for yourself. That’s why they’re launching the Spring Reset Challenge, starting April 1st! This 12-week program is designed to help you build muscle, burn fat, and finally reset your habits for good. Expect custom workout plans, personalized nutrition guidance, expert coaching, and—because a little motivation never hurts—a cash prize for the biggest transformation.
If you’ve been feeling stuck, struggling with consistency, or just need a solid plan to follow, this is your chance to get real results. Tune in and find out how you can join the challenge!
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Hey everyone, welcome back tothe Boost Your Metabolism After
(00:03):
Age 30 podcast and you've gotLauren and Joe here today and
We're going to talk to you abouta 12 week fitness and nutrition
challenge that we are currentlydoing, not quite over yet and so
we're excited to share how it'sgone what you can get out of a
12 week challenge or, why it'sgood to do one and then we have
(00:24):
some exciting news at the end weare going to be launching our
own challenge that will kick offon April 1st.
So we'll tell you all about thatat the end of the podcast.
But 1st, we'll go through how.
The challenge that we'recurrently doing has gone believe
it or not coaches are notperfect.
So, we'll give you a review ofwhat went well, and what didn't
(00:44):
and then the results that we'vegotten from doing the challenge.
Lauren, you want to give a quickoverview of what the challenge
we've been doing has involvedand we did this just we did this
with A trainer that I work withher little boutique gym was
running the challenge.
So that's who we're doing itwith.
But yeah, Lauren, do you want togive a quick overview of what
our challenge involved?
(01:04):
Sure.
So I guess I should start bysaying the, I guess the coach or
the trainer that we're using.
He typically does traincompetitors.
So our plan looked a lot likewhat a competitor's plan would
look like.
Meaning someone who competes onstage for their physique.
When I say that, for those ofyou who don't know but I can
(01:25):
give you an overview of, Yeah.
Specifically what it looks like.
So I'll just go throughnutrition and the workouts and
kind of the accountabilitypiece.
So the nutrition it's verystructured.
It is 5 to 6 depending on ifyou, if it's a workout day or
not, 5 to 6 small mealseverything is clean, whole
(01:45):
foods.
It's not extreme in terms of itbeing limited food or not a lot
of food, but it is very specificand it's very prescribed.
And what every meal looks likereally is a protein source, a
fat source and a carb source.
And again, very clean.
So a lot of the meals look like,chicken with a potato and green
(02:10):
beans.
It's very, And with, and it hitsvery specific in terms of like
how much you eat in terms ofbalances, how you measure it
just to make sure that it's verythat you're staying, it's that
the adherence is like they're sothat's the nutrition piece the
workouts.
So it's really a weightliftingplan and cardio.
(02:32):
And actually my, and Joe'sworkouts are a little different
because I wanted to work outfive days a week, lift five days
a week.
She wanted to look four days aweek.
But it is very structured interms of what body parts you're
working.
There's, there's splits it'sprogressive overload.
So you are doing four sets ofsomething and you're going up in
(02:53):
weight and down in reps everytime.
And you are taking rests inbetween those.
So that is one thing that was alittle bit different for me is
I.
Was doing like more of asuperset workout.
And this workout really made merest more in between.
And I actually do think ithelped in muscle building a
little bit.
(03:13):
And then the other piece iscardio.
So for our cardio, it's aprescribed amount of minutes of
cardio after you lift.
And then another session or twoof cardio.
And I will say the cardio hasprogressively gone up every week
that we've been doing it.
Whereas the weight lifting planreally has looked the same and
(03:34):
then the accountability piece,we do weekly check ins all
online or all virtual.
So we send our weight andprogress photos weekly to our
coach for any plan adjustments.
So yes, we are doing progressphotos on a weekly basis.
And the way that Joe and I dothem, we try to wear the same
thing, like we both have aswimsuit that we wear, we take
(03:57):
the same poses, we pose in thesame place to make sure that
we're seeing the changes in ourbody from week to week.
That's an overview of the plan.
Okay, so probably what everyonewants to know is, Lauren, what
results have you seen?
Have you lost 30 pounds in thelast, I guess we're in what,
week 10, 9 or 10 of this?
(04:17):
I think we're in week 9.
Okay.
We're like in the middle of week9.
Yeah, we have three more weeks.
Okay, so what results have youseen?
We're starting week 9, have youlost 30 pounds?
No, I have not lost 30 pounds.
Unfortunately, I've not evenlost 10 or five.
So I actually lost.
(04:38):
a little bit right away, justbecause a pound right away, just
because you're, cleaning yourdiet up so much.
And a lot of it was probablyjust water weight.
But then pretty much ever sinceI've only probably not probably
I'm only net down a pound.
The scale has fluctuated up anddown, but net to date, I like
(05:00):
from where I started, it's.
a total of two pounds.
So one pound when I started andthen this other pound that's
been fluctuating.
But I will say if you look at mypictures, It does not look that
way.
It is pretty like, especially Iwould say around, it was hard to
tell week to week until Istarted to notice like around
(05:23):
weeks three to five in thepictures.
And like my week five picturewas a lot different than my week
zero picture.
But no it's, I've tightened up aton.
I definitely, so I did not do abody scan or anything like that
before.
So I don't know if I've,actually lost, I don't know the
numbers, but there's no way thatI have not lost fat or that
(05:46):
would not show up on some kindof body scan.
Just because, my body looksnoticeably different.
My clothes are fittingnoticeably differently.
Even people around me are likenoticing.
They're like, oh my god, whatare you doing?
You lost weight.
I'm like, actually, I didn'tlose weight.
I'm just lifting in a differentway and eating really clean.
I have not lost a gazillionpounds, but I definitely have
seen great results.
(06:06):
Okay.
Yeah.
So my results similar this, I dothese things and like probably
all of you listening think, oh,I'm going to lose.
20 pounds in the first threeweeks old thought patterns die
hard.
So like you, the scale reallyhas barely moved.
I probably down three or fourpounds total on the scale, but I
have had some pretty major bodycomposition changes.
(06:29):
So in the first month, so I doget, I have been getting in body
scans just once a month.
So I got one at the beginning ofthis.
I've got a second one.
And then I'm due to get my nextone probably this weekend.
So just from my first body scan,so I'd only been doing it about
four weeks.
I gained three pounds of muscle,which is crazy because I've been
(06:52):
at this for a long time.
I'm pretty conditioned.
So for me to gain three poundsof muscle in a month is That's
huge.
I was, I knew that I was gettingstronger for sure, but I was
like, it was just crazy that Ihad gained that much muscle in a
month.
And then I lost 3 pounds of fat.
So that explains like, why thescale really didn't move at all.
And so I'm not, again, I haven'tgotten the next body scan, but I
(07:15):
would guess.
A similar trend, and then I knowthat I have just gotten
noticeably leaner in my waistand my back and way more
definition in my shoulders andarms.
We always joke about, havinggetting Rebecca arms from Ted
lasso.
So I would say mine are startingto look like that noticeably
different.
And then the other crazy thing,which goes along with gaining
(07:38):
the muscle my strength hasprobably almost doubled in all
of my lifts.
And definitely like hitting PRsand every one of my lifts.
That's fun.
So I didn't get the result.
I'm not getting the results.
I thought I would get, but I'mvery pleased with the results.
I am getting and, gaining muscleis so hard.
And so I think that's prettyamazing.
(07:59):
So wasn't expecting it, butthose are the gains that I've
had.
Okay.
Yeah.
What have you loved about thechallenge?
What stood out to you, Lauren?
I just love eating the samething every day.
No I really.
Okay.
So let's back up.
So this challenge was brought tome by Joe on a Friday night
randomly saying, wouldn't it beso great to do this challenge?
(08:20):
And I said, no, I don't reallywant to do this.
I challenge all I don't want tothink about this.
No but I, was like, okay, I'lldo it.
And I will say I'm so happy.
I did it because.
It was very structured and at, Ijust need, I need that in order
to really make any noticeablechange, like on my body.
So I loved how structured itwas.
(08:43):
I, is it fun eating the same ishfoods constantly?
No, but like it really, you knowwhat you're eating, you're not
second guessing anything.
Same thing with the workouts.
They're very structured.
Someone's telling me exactlywhat to do.
Same with the cardio.
It's just nice being told whatto do and not thinking about it.
And just taking a step back andtrusting the process.
(09:05):
So I have loved that about thechallenge that I really leaned
into it.
And it's just just howstructured it is.
Cause I just, I don't think atthis point I could have done
anything like this any otherway.
But just like taking the thoughtout of it has been really great.
Yeah, I would say same.
Initially, the food felt reallyboring.
(09:26):
But I have just loved thesimplicity of there's no
decision fatigue.
I know exactly what I'm going toeat for breakfast, lunch and
dinner.
Mine I have been able to, wehave some optionality in terms
of two choices of, differentmeats for lunch and same for
dinner.
And so I have just foundcreative marinades and stuff and
(09:48):
different ways to cook mychicken.
different ways to prepvegetables.
It's become second nature atthis point.
And just what my family eats, myfamily is even eating this food.
And I think Of course, they'veall lost more weight than I have
boys.
That's how it always goes.
But I've also really enjoyedweightlifting program.
They gave me it's making metrain muscle groups that I
(10:09):
sometimes skip.
I don't usually spend a lot oftime.
Doing biceps, but I have a biceptricep super set at the end of
my upper body workouts and sure.
That's why my arms are lookingso ripped right now.
So I don't know.
I just have, it's just been adifferent workout that I've done
in a long time and it's just funto switch it up and do different
exercises.
(10:30):
It's not totally different, butjust different enough that it's
been a nice change of pace.
And then also, Also more funwhen you see that you are just
getting stronger as you gothrough the challenge and then,
but, for me, I would say thebiggest one has just been
rebuilding some discipline andhabits and I will say I'm going
to feel and look my best headinginto spring break.
(10:51):
I'm going to Mexico for a week.
So always fun to not dreadgetting into the swimsuit on one
of those trips.
So that those are.
That's what I've loved about it.
I have also, I have not found itstressful really at all.
Compared to other like gettingready for a show or something.
So that's been really nice.
Like I haven't felt likepressure.
(11:11):
I've been able to pretty muchwork everything in like at first
when this is just, this mightjust be me or everyone like, but
when I first got the newnutrition plan, it was a little
anxiety provoking, but thenhonestly.
When I sat and looked at it anddid just did it for a week.
It just became very easy.
I've liked that.
I've gotten results.
(11:32):
I've really followed it, but ithas been not like that pressure
stressful feeling of.
Having to get certain resultsevery week, because you have a
13 week or 16 week runway to getinto a microscopic bikini.
I have enjoyed that.
Okay.
Any lessons learned?
(11:53):
What has been your biggesttakeaway from this Lauren?
So I think honestly, it was thecardio aspect of this.
So I'm sure if you guys know us,like we are.
We would, we've always said weuse cardio very strategically
and we don't want anybody comingto us doing a million hours of
cardio and that's still verytrue.
But I will say that I've changedmy view a little bit on that.
(12:16):
No, like we all really need somecardio in our lives, like every
week.
And also the way they have usdoing it is just like right
after you, you lift.
And I think that has.
honestly really helped with fatloss.
I just think there's somethingabout it.
And then the other cardio thingthat was big to me that I just
(12:36):
never, I don't, I've always beena very hit cardio person.
If I'm not doing hit and I'm notgetting my heart rate up to 160
and I'm not sweating like a ton,then it's not doing anything.
But they actually have us doingI guess it's like zone two, but
it's between one we keep ourheart rate between one 20 and
one 40 and I think that also hasbeen a game changer in the fat
(12:58):
loss because that, if you doread about it, that is like the
sweet spot for fat loss and Ithink keeping that under control
and doing it.
And you can also do it longer,right?
If your heart rate's not goingbetween 100 and 160, you're not
going to get as fatigued.
So the cardio piece has probablybeen the biggest lesson I've
learned.
And my biggest takeaway fromthis, I'm going to do cardio
(13:18):
differently.
Also I think I, I am really badstill like at.
Spacing my meals out and bydoing, these like five to six
small meals a day, I rememberedhow good it feels to not feel
hunger or not feel bloated orlike that over.
(13:40):
And just keeping your mood alsostable and your energy stable.
So that's like another, not likeit's a lesson that I didn't
know, but it's definitelysomething that I'm like, Oh
yeah, that's why you do it thatway because it makes you feel a
lot better.
Yeah.
Yeah, and that's I always loveevery coach I've ever worked
with.
I've always learned somethingfrom them.
So that was like, another reasonI wanted to do.
(14:01):
The challenge is just everycoach does things a little bit
differently.
Every coach has different toolsand their toolbox.
And so I just love learning fromdifferent coaches.
So I think so 1 thing that thischallenge had me do that no
coaches had me do before is Igot a very specific post snack
after I lifted.
So it was.
(14:21):
Yeah.
Some protein and carbs and.
I have to tell you, I think thatwas the biggest game changer
when it, when I first saw it inthe plan, I was like, what I'm
supposed to have I wasn't surehow I would fit it in because I
left late afternoon.
So I'm like, okay, so I'm goingto eat a snack and then go eat
(14:42):
dinner.
But I did and I just.
The main thing I noticed is thatI really have not been sore,
which again is crazy to me thatI gained so much muscle, but
really have not been sore,usually when you lift that hard,
you can't like, walk up and downthe stairs, but I haven't had
any of that.
My soreness has been reallymitigated.
And I think it's because of thatpost.
(15:02):
That snack after, I'm gonna callit like that, post that recovery
snack.
Yeah.
But also just, I think I havelearned a lot or paid more
attention to meal timing forperformance.
So I know even if I'm nothungry, if I make sure to eat
all the food in my plan, like mylifts go a lot better and then
I'm not, I can recover from myworkouts and.
(15:26):
Basically, life so much easierwhen there's, there is something
to timing your nutrition not forweight loss, I would say, but
just more for like energymanagement.
So I felt really good throughoutthis.
I haven't been overly hungry.
I haven't been exhausted.
So that's been really nice.
At 1st, I think we both hadthis.
It felt like this.
(15:47):
We felt like we were eating justit was like, oh, God, time to
eat again.
And it was, it's like a lot ofwhole foods.
So you can that feels likeeating a lot of food, but I've
really realized my body reallyneeded all of it to progress.
So overall, I would just say, Idon't think I'm eating more
calories, but it feels like I'mdefinitely eating more whole
foods and more probably gettingin more vegetables and fruits
(16:10):
and.
I would not say more protein,but just protein timed a little
bit differently.
And so overall I've had reallygood sleep again, my recovery,
I've not been sore.
And then, had some real musclegains.
So that's what I've liked aboutit.
Okay.
Were you perfect during thischallenge?
Lauren, did you do every aspectof it?
A hundred percent?
(16:31):
No.
So I will say that for the firstprobably solidly five weeks, I,
did it perfectly.
So the other thing that I leftout when I was talking about the
program or like the nutritionpiece of it was is we do get one
cheat meal a week.
And so that actually reallyhelps break up kind of the
(16:53):
fatigue of eating the same thingand kind of gives you something
to look forward to.
So that really helped.
And I also think it does giveyour body a little boost or
something.
But for the first five weeks, Ionly, had my cheat meal once a
week.
I literally got all of thecardio in all of the workouts
in.
And then I had to travel forwork and then started to go off
(17:14):
of it.
Not great.
I still was like, I was probablyfollowing like more of I was
probably getting the samemacros, but obviously I was
traveling.
So it was like, I was at arestaurant and I was like, okay,
give me a chicken breast andwhatever vegetables you have.
So it wasn't, perfect all thetime.
But still was getting myworkouts in.
(17:35):
And then I went to Mexico lastweek and totally went off of it.
that's just, li enjoy vacations.
And a little bit hard to get thelast couple of days s Again,
like it was, it's a lot easierfor me to keep the workouts
consistent than the food.
(17:56):
And so I was still reallyconsistent with the workouts.
But today I'm fully back on it.
So that's the plan for the next,till it's over.
I think we probably had asimilar experience.
Yeah, I was really dialed in thefirst 4 weeks, I would say, but
then I think this is just like afact of life veered in about 4
(18:19):
weeks.
And I don't know why Februarywas just a weird month for me.
I had some travel, we weresnowed in.
I think we're going to get besnowed in later this week as we
record this, but lots of snowdays, which I don't know why
that.
Yeah.
Should affect anything, but itdoes.
So I was not 100%, but I wouldsay pretty close.
(18:39):
So I think I have lifted.
I've missed only 2 liftingsessions.
I have not done all of mycardio, but I have done more
than I would have not on theplan.
And I would say I stuck to thenutrition about 80 percent of
the time.
The 20 percent being like, whenwe were on trips.
Or like maybe the snow daysprevented me from getting to the
(19:01):
store to get like eggs orsomething, but I've always come
back to the plan and I would sayhaving a set plan makes it so
easy to get back on track whenlife inevitably veers in.
So I haven't had much guilt.
I think knowing me and myperfectionist ways, I.
I am someone like, if I'm notdoing it perfectly, I just throw
(19:24):
the whole baby out with thebathwater.
So I have not done that.
And I'm very proud of myself.
And I would say I have not donethat because of the check ins
and I have some externalaccountability.
I did miss taking pictures 1week.
But I took them the next weekand yeah, so external
accountability is a huge benefitof doing a challenge.
I would say.
(19:44):
Okay, so on to our excitingannouncement.
So we are going to be doing ourown or hosting our own challenge
called the spring reset.
So this will also be a 12 weeknutrition and fitness challenge
that we will kick off on April1st and it will help you get
your habits cleaned up andfeeling the best for summer.
So what you will get with thischallenge is also a custom
(20:09):
workout plan.
So your workout plan will like.
Have everything you need to doin a particular week, so it will
cover weightlifting what cardioyou need to do, and it will be
designed to build muscle andburn fat.
You will get a nutrition plan.
It will have more optionalitythan Lauren and I had with our
plan, but you it's not a macrotracking challenge, so you will
(20:33):
have, I would call it like mealformulas for each meal that you
can pick like from a.
Okay.
Type of protein and a carbon,but very structured and mostly
comprised of whole unprocessedfoods.
So I would say your initialnutrition plan, I would think of
it like fueling for performancelike Lauren and I did with this
challenge.
And if you want to experiencewhat your body does, like on
(20:57):
whole unprocessed foods, thiswould be a good way to try it,
but not overly restrictive froma calorie standpoint.
You will get accountability andcoaching, so we will also have
weekly check ins.
You will also get coaching callsand other educational resources.
We did not have that with thechallenge that we did, but we
will baby step you through itand have coaching calls where we
(21:18):
will tell you, like, how toimplement this.
And if you have questions aboutlifting or.
Recipe, ideas for getting thenutrition figured out, we will
have coaching resources for youand then there will be a cash
prize for the winner.
I want to emphasize that this isnot a weight loss challenge.
So it's not like a biggest loserthing.
And whoever loses the mostpounds on the scale is going to
(21:40):
win.
The winner will be determined bywho experiences the biggest
transformation.
And Lauren and I will determinethat based on the weekly check
ins.
And what we're going to belooking for is who experienced
the big.
Experiences is the biggestchange that could be in body
composition that could be instrength that could be just in
(22:01):
habit and lifestyle change.
And again, how we will measurethat is by your check in.
So you do have to participate inthe check ins.
If you want to be considered forthe cash prize, but there will
be a cash prize.
The amount will basically bebased on how many people
participate in the challenge.
Part of the enrollment fee forthe.
The challenge will go towards apot for a cash prize.
(22:23):
So the more that participate inthe challenge, the bigger that
cash prize will be.
Lauren, do you want to talkabout who this would be for like
the ideal candidate for thischallenge?
Yes.
So this would be for someone whotruly wants to get stronger and
build muscle improve your bodycomposition.
See more physical changes orchanges like in pictures, I
(22:47):
would say, tone up because a lotof this, what we're doing, it's
going to boost your metabolismbecause we are giving you these
really protein filled diets withwhole foods and then obviously
the weight lifting component ofit.
So definitely someone who wantsto really, focus on
weightlifting and focus onmuscle building.
(23:08):
If you need structure andaccountability.
This is for you for sure withoutcrash dieting, something that
you can maybe haveaccountability and actually
sustain.
And I think this is also greatif you were a beginner and like
tracking macros or not knowingwhere to start weightlifting
wise or cardio wise or.
Just not knowing what to do ifyou're a beginner.
(23:30):
I think this is really good orit's just really good if you
need a reset just a total reseton your habits or just a total
reset on, getting, just cleaningout your body really.
Like I, like Joe and I are notbeginners, but I think we both
would say this was just a greatreset.
So I think, I think this is it'dbe really good for, previous
clients or past clients thatkind of want to come back and
(23:52):
start a new.
that would be like a really goodcandidate.
Who this is not for, if you wantsome quick fix where the scale
is going to go down, five poundsa week, this is not for you.
This is not going to happen.
Because, as we talked about, youare building muscle and losing
fat at the same time, you mightnot see a big movement on the
(24:13):
scale.
So if you're going to get veryfrustrated by.
maybe not having a weight lossover the 12 weeks or, if you're
looking for, the number to drop,this might not be for you.
And also this is a challenge andit is a challenge in terms of
we're challenging you and youshould challenge yourself.
(24:33):
It's going to require effort andconsistency.
It's not going to be easy.
You're going to, you're going tobe out of your comfort zone.
You might feel like this is toomuch lifting or this is too much
cardio or this is like toostrict or it's going to feel
like a challenge.
It's going to feel hard.
And then also you really do needaccess to a gym or you have a
(24:54):
very elaborate home gym ifyou're going to work out at
home.
You're going to, you're going toneed, you're going to need
workout equipment.
So you're not going to be ableto do this if it's just, you
want to do this with bands andfive pound dumbbells it's just
not going to work.
So I think that's the idealcandidate.
Someone who just wants to likebuild muscles, see how their
body responds to something likethis.
(25:16):
Who's curious.
And.
Isn't really looking for somemiracle.
Yeah.
And I think if you are someonewho has only tried to lose
weight by crash dieting, thismight be a really good thing to
try.
Again, we're going to be like,you'll be fueling for
performance, which is a lotdifferent from just.
Perch calorie restriction andalso your workouts are really
(25:40):
going to be optimized forchanging your body composition
and getting stronger and toningup.
And so it could just be a newapproach that give you a new
approach to how maybe get readyfor swimsuit season.
I think.
It would be ideal for someonelike that.
Okay, who this is not for.
You covered that Lauren.
I also want to say if you havejust recently had a very major
(26:01):
medical diagnosis, like.
You have a broken limb.
You have recently been diagnosedwith cancer, you're actively
undergoing like chemotherapytreatment, or you just have some
major illness that this wouldnot be the time to start a
challenge, or I would say anychallenge like, you really need
to focus on your health.
And I think not that there wouldbe anything wrong with the
(26:24):
nutrition or some of theworkouts, it's just going to be
really hard to push yourself ifyou have any of those conditions
going on.
Just wanted to be verytransparent about that.
So you might be wondering howthis differs from our regular
coaching program, like our oneon one, what we call our
metabolic makeover program.
So number one and so listen upif you were a past client or
(26:46):
you're like, oh, I don't, someof the aspects of their program
don't sound that interesting tome.
Number one, there's not going tobe any macro tracking, so you're
just going to get verystructured nutrition guidance
and honestly, that has beennice.
I will enjoy going back to macrotracking because it has a lot of
flexibility, but sometimes it'snice to not just to not have to
(27:09):
track everything.
And, just if if you hit yourmarks and you follow the meal
plan, you're good for the day.
And honestly, sometimes not evenknowing how much protein you're
eating or that kind of thing iscan be really, green but so no
macro tracking, you're justgoing to get very structured
nutrition guidance that you'regoing to follow really less
(27:29):
personalization in thechallenge, meaning, you're going
to follow a very set.
Challenge plan, there will besome customization based on
different things that you tellus when you fill out.
Sort of the form that we'll haveyou fill out.
But in our one on one coachingprogram, like we really say we
meet you where you're at.
And so if you come to us and sayI can only work out one day a
(27:51):
week and I only have bands, thenwe will create that program for
you.
This does not going to work likethat.
If you go back to your coach oryou come to us and say I really
don't like doing, like Bulgariansplit squats on my lower body
day.
And I just don't like those.
We're not going to change yourentire plan.
Again, this is to challenge youand get you out of your comfort
zone.
Now, if you have an injury orsomething, we may change
(28:14):
something for you, but less,less flexible than our normal
workout plan.
It's really just to get you outof your comfort zone and
challenge you.
And then I would say it'sprobably going to be more
intense than.
When clients come to us, weagain, we really try to meet
them where they are and notinstitute a bunch of big changes
at once so that people can juststart stacking habits.
(28:36):
This will be more intense.
Again, it is a challenge.
So I would expect more cardiothan we usually give in our
plans.
And again, more structurednutrition and probably push you
harder in your weightliftingsessions.
So that's how it difference fromdiffers from our personalized
coaching.
If that is still available, ifyou want to do that, and you're
not interested in the challenge,but I just wanted to explain the
(28:57):
difference.
If you are ready to commit andsee some real results for
summer, please join us for ourspring reset challenge.
Again, it will kick off April1st.
There will be a link in the shownotes to learn more about the
challenge and also to sign up.
And so there will be limitedspots in the challenge.
We can only handle so manyclients.
(29:19):
So if you know that you want todo this, go ahead and reserve
your spot.
And then we will get you goingon April 1st, anything else to
tell our listeners, Lauren aboutthis.
I would just reiterate what thedifference is think of this as
truly a challenge, whereas whenwe are coaching, in the normal
course, it's really coaching forlifestyle.
(29:40):
And we aren't going to say thatthe challenge is going to be
applicable to your lifestyle asa whole.
So that really to me, that's thebig difference is.
When we are coaching someone, wereally are coaching for
sustainability and how you livethis as a lifestyle, we aren't
expecting this challenge, all ofthe aspects of this challenge to
be a lifestyle.
(30:02):
Think about it.
You can think about it likethat, too.
But no, it is a great program todo right before summer for sure.
Yeah.
Yeah, like I said, link will bein the show notes.
If you want to learn more andsign up, if you have questions,
feel free to schedule a callwith us and we can answer any
questions you have.
But otherwise have a great weekand we will catch you next time.
(30:22):
Thanks.
Bye.
Bye.
Hey everyone, welcome back tothe Boost Your Metabolism After
(00:03):
Age 30 podcast and you've gotLauren and Joe here today and
We're going to talk to you abouta 12 week fitness and nutrition
challenge that we are currentlydoing, not quite over yet and so
we're excited to share how it'sgone what you can get out of a
12 week challenge or, why it'sgood to do one and then we have
(00:24):
some exciting news at the end weare going to be launching our
own challenge that will kick offon April 1st.
So we'll tell you all about thatat the end of the podcast.
But 1st, we'll go through how.
The challenge that we'recurrently doing has gone believe
it or not coaches are notperfect.
So, we'll give you a review ofwhat went well, and what didn't
(00:44):
and then the results that we'vegotten from doing the challenge.
Lauren, you want to give a quickoverview of what the challenge
we've been doing has involvedand we did this just we did this
with A trainer that I work withher little boutique gym was
running the challenge.
So that's who we're doing itwith.
But yeah, Lauren, do you want togive a quick overview of what
our challenge involved?
(01:04):
Sure.
So I guess I should start bysaying the, I guess the coach or
the trainer that we're using.
He typically does traincompetitors.
So our plan looked a lot likewhat a competitor's plan would
look like.
Meaning someone who competes onstage for their physique.
When I say that, for those ofyou who don't know but I can
(01:25):
give you an overview of, Yeah.
Specifically what it looks like.
So I'll just go throughnutrition and the workouts and
kind of the accountabilitypiece.
So the nutrition it's verystructured.
It is 5 to 6 depending on ifyou, if it's a workout day or
not, 5 to 6 small mealseverything is clean, whole
(01:45):
foods.
It's not extreme in terms of itbeing limited food or not a lot
of food, but it is very specificand it's very prescribed.
And what every meal looks likereally is a protein source, a
fat source and a carb source.
And again, very clean.
So a lot of the meals look like,chicken with a potato and green
(02:10):
beans.
It's very, And with, and it hitsvery specific in terms of like
how much you eat in terms ofbalances, how you measure it
just to make sure that it's verythat you're staying, it's that
the adherence is like they're sothat's the nutrition piece the
workouts.
So it's really a weightliftingplan and cardio.
(02:32):
And actually my, and Joe'sworkouts are a little different
because I wanted to work outfive days a week, lift five days
a week.
She wanted to look four days aweek.
But it is very structured interms of what body parts you're
working.
There's, there's splits it'sprogressive overload.
So you are doing four sets ofsomething and you're going up in
(02:53):
weight and down in reps everytime.
And you are taking rests inbetween those.
So that is one thing that was alittle bit different for me is
I.
Was doing like more of asuperset workout.
And this workout really made merest more in between.
And I actually do think ithelped in muscle building a
little bit.
(03:13):
And then the other piece iscardio.
So for our cardio, it's aprescribed amount of minutes of
cardio after you lift.
And then another session or twoof cardio.
And I will say the cardio hasprogressively gone up every week
that we've been doing it.
Whereas the weight lifting planreally has looked the same and
(03:34):
then the accountability piece,we do weekly check ins all
online or all virtual.
So we send our weight andprogress photos weekly to our
coach for any plan adjustments.
So yes, we are doing progressphotos on a weekly basis.
And the way that Joe and I dothem, we try to wear the same
thing, like we both have aswimsuit that we wear, we take
(03:57):
the same poses, we pose in thesame place to make sure that
we're seeing the changes in ourbody from week to week.
That's an overview of the plan.
Okay, so probably what everyonewants to know is, Lauren, what
results have you seen?
Have you lost 30 pounds in thelast, I guess we're in what,
week 10, 9 or 10 of this?
(04:17):
I think we're in week 9.
Okay.
We're like in the middle of week9.
Yeah, we have three more weeks.
Okay, so what results have youseen?
We're starting week 9, have youlost 30 pounds?
No, I have not lost 30 pounds.
Unfortunately, I've not evenlost 10 or five.
So I actually lost.
(04:38):
a little bit right away, justbecause a pound right away, just
because you're, cleaning yourdiet up so much.
And a lot of it was probablyjust water weight.
But then pretty much ever sinceI've only probably not probably
I'm only net down a pound.
The scale has fluctuated up anddown, but net to date, I like
(05:00):
from where I started, it's.
a total of two pounds.
So one pound when I started andthen this other pound that's
been fluctuating.
But I will say if you look at mypictures, It does not look that
way.
It is pretty like, especially Iwould say around, it was hard to
tell week to week until Istarted to notice like around
(05:23):
weeks three to five in thepictures.
And like my week five picturewas a lot different than my week
zero picture.
But no it's, I've tightened up aton.
I definitely, so I did not do abody scan or anything like that
before.
So I don't know if I've,actually lost, I don't know the
numbers, but there's no way thatI have not lost fat or that
(05:46):
would not show up on some kindof body scan.
Just because, my body looksnoticeably different.
My clothes are fittingnoticeably differently.
Even people around me are likenoticing.
They're like, oh my god, whatare you doing?
You lost weight.
I'm like, actually, I didn'tlose weight.
I'm just lifting in a differentway and eating really clean.
I have not lost a gazillionpounds, but I definitely have
seen great results.
(06:06):
Okay.
Yeah.
So my results similar this, I dothese things and like probably
all of you listening think, oh,I'm going to lose.
20 pounds in the first threeweeks old thought patterns die
hard.
So like you, the scale reallyhas barely moved.
I probably down three or fourpounds total on the scale, but I
have had some pretty major bodycomposition changes.
(06:29):
So in the first month, so I doget, I have been getting in body
scans just once a month.
So I got one at the beginning ofthis.
I've got a second one.
And then I'm due to get my nextone probably this weekend.
So just from my first body scan,so I'd only been doing it about
four weeks.
I gained three pounds of muscle,which is crazy because I've been
(06:52):
at this for a long time.
I'm pretty conditioned.
So for me to gain three poundsof muscle in a month is That's
huge.
I was, I knew that I was gettingstronger for sure, but I was
like, it was just crazy that Ihad gained that much muscle in a
month.
And then I lost 3 pounds of fat.
So that explains like, why thescale really didn't move at all.
And so I'm not, again, I haven'tgotten the next body scan, but I
(07:15):
would guess.
A similar trend, and then I knowthat I have just gotten
noticeably leaner in my waistand my back and way more
definition in my shoulders andarms.
We always joke about, havinggetting Rebecca arms from Ted
lasso.
So I would say mine are startingto look like that noticeably
different.
And then the other crazy thing,which goes along with gaining
(07:38):
the muscle my strength hasprobably almost doubled in all
of my lifts.
And definitely like hitting PRsand every one of my lifts.
That's fun.
So I didn't get the result.
I'm not getting the results.
I thought I would get, but I'mvery pleased with the results.
I am getting and, gaining muscleis so hard.
And so I think that's prettyamazing.
(07:59):
So wasn't expecting it, butthose are the gains that I've
had.
Okay.
Yeah.
What have you loved about thechallenge?
What stood out to you, Lauren?
I just love eating the samething every day.
No I really.
Okay.
So let's back up.
So this challenge was brought tome by Joe on a Friday night
randomly saying, wouldn't it beso great to do this challenge?
(08:20):
And I said, no, I don't reallywant to do this.
I challenge all I don't want tothink about this.
No but I, was like, okay, I'lldo it.
And I will say I'm so happy.
I did it because.
It was very structured and at, Ijust need, I need that in order
to really make any noticeablechange, like on my body.
So I loved how structured itwas.
(08:43):
I, is it fun eating the same ishfoods constantly?
No, but like it really, you knowwhat you're eating, you're not
second guessing anything.
Same thing with the workouts.
They're very structured.
Someone's telling me exactlywhat to do.
Same with the cardio.
It's just nice being told whatto do and not thinking about it.
And just taking a step back andtrusting the process.
(09:05):
So I have loved that about thechallenge that I really leaned
into it.
And it's just just howstructured it is.
Cause I just, I don't think atthis point I could have done
anything like this any otherway.
But just like taking the thoughtout of it has been really great.
Yeah, I would say same.
Initially, the food felt reallyboring.
(09:26):
But I have just loved thesimplicity of there's no
decision fatigue.
I know exactly what I'm going toeat for breakfast, lunch and
dinner.
Mine I have been able to, wehave some optionality in terms
of two choices of, differentmeats for lunch and same for
dinner.
And so I have just foundcreative marinades and stuff and
(09:48):
different ways to cook mychicken.
different ways to prepvegetables.
It's become second nature atthis point.
And just what my family eats, myfamily is even eating this food.
And I think Of course, they'veall lost more weight than I have
boys.
That's how it always goes.
But I've also really enjoyedweightlifting program.
They gave me it's making metrain muscle groups that I
(10:09):
sometimes skip.
I don't usually spend a lot oftime.
Doing biceps, but I have a biceptricep super set at the end of
my upper body workouts and sure.
That's why my arms are lookingso ripped right now.
So I don't know.
I just have, it's just been adifferent workout that I've done
in a long time and it's just funto switch it up and do different
exercises.
(10:30):
It's not totally different, butjust different enough that it's
been a nice change of pace.
And then also, Also more funwhen you see that you are just
getting stronger as you gothrough the challenge and then,
but, for me, I would say thebiggest one has just been
rebuilding some discipline andhabits and I will say I'm going
to feel and look my best headinginto spring break.
(10:51):
I'm going to Mexico for a week.
So always fun to not dreadgetting into the swimsuit on one
of those trips.
So that those are.
That's what I've loved about it.
I have also, I have not found itstressful really at all.
Compared to other like gettingready for a show or something.
So that's been really nice.
Like I haven't felt likepressure.
(11:11):
I've been able to pretty muchwork everything in like at first
when this is just, this mightjust be me or everyone like, but
when I first got the newnutrition plan, it was a little
anxiety provoking, but thenhonestly.
When I sat and looked at it anddid just did it for a week.
It just became very easy.
I've liked that.
I've gotten results.
(11:32):
I've really followed it, but ithas been not like that pressure
stressful feeling of.
Having to get certain resultsevery week, because you have a
13 week or 16 week runway to getinto a microscopic bikini.
I have enjoyed that.
Okay.
Any lessons learned?
(11:53):
What has been your biggesttakeaway from this Lauren?
So I think honestly, it was thecardio aspect of this.
So I'm sure if you guys know us,like we are.
We would, we've always said weuse cardio very strategically
and we don't want anybody comingto us doing a million hours of
cardio and that's still verytrue.
But I will say that I've changedmy view a little bit on that.
(12:16):
No, like we all really need somecardio in our lives, like every
week.
And also the way they have usdoing it is just like right
after you, you lift.
And I think that has.
honestly really helped with fatloss.
I just think there's somethingabout it.
And then the other cardio thingthat was big to me that I just
(12:36):
never, I don't, I've always beena very hit cardio person.
If I'm not doing hit and I'm notgetting my heart rate up to 160
and I'm not sweating like a ton,then it's not doing anything.
But they actually have us doingI guess it's like zone two, but
it's between one we keep ourheart rate between one 20 and
one 40 and I think that also hasbeen a game changer in the fat
(12:58):
loss because that, if you doread about it, that is like the
sweet spot for fat loss and Ithink keeping that under control
and doing it.
And you can also do it longer,right?
If your heart rate's not goingbetween 100 and 160, you're not
going to get as fatigued.
So the cardio piece has probablybeen the biggest lesson I've
learned.
And my biggest takeaway fromthis, I'm going to do cardio
(13:18):
differently.
Also I think I, I am really badstill like at.
Spacing my meals out and bydoing, these like five to six
small meals a day, I rememberedhow good it feels to not feel
hunger or not feel bloated orlike that over.
(13:40):
And just keeping your mood alsostable and your energy stable.
So that's like another, not likeit's a lesson that I didn't
know, but it's definitelysomething that I'm like, Oh
yeah, that's why you do it thatway because it makes you feel a
lot better.
Yeah.
Yeah, and that's I always loveevery coach I've ever worked
with.
I've always learned somethingfrom them.
So that was like, another reasonI wanted to do.
(14:01):
The challenge is just everycoach does things a little bit
differently.
Every coach has different toolsand their toolbox.
And so I just love learning fromdifferent coaches.
So I think so 1 thing that thischallenge had me do that no
coaches had me do before is Igot a very specific post snack
after I lifted.
So it was.
(14:21):
Yeah.
Some protein and carbs and.
I have to tell you, I think thatwas the biggest game changer
when it, when I first saw it inthe plan, I was like, what I'm
supposed to have I wasn't surehow I would fit it in because I
left late afternoon.
So I'm like, okay, so I'm goingto eat a snack and then go eat
(14:42):
dinner.
But I did and I just.
The main thing I noticed is thatI really have not been sore,
which again is crazy to me thatI gained so much muscle, but
really have not been sore,usually when you lift that hard,
you can't like, walk up and downthe stairs, but I haven't had
any of that.
My soreness has been reallymitigated.
And I think it's because of thatpost.
(15:02):
That snack after, I'm gonna callit like that, post that recovery
snack.
Yeah.
But also just, I think I havelearned a lot or paid more
attention to meal timing forperformance.
So I know even if I'm nothungry, if I make sure to eat
all the food in my plan, like mylifts go a lot better and then
I'm not, I can recover from myworkouts and.
(15:26):
Basically, life so much easierwhen there's, there is something
to timing your nutrition not forweight loss, I would say, but
just more for like energymanagement.
So I felt really good throughoutthis.
I haven't been overly hungry.
I haven't been exhausted.
So that's been really nice.
At 1st, I think we both hadthis.
It felt like this.
(15:47):
We felt like we were eating justit was like, oh, God, time to
eat again.
And it was, it's like a lot ofwhole foods.
So you can that feels likeeating a lot of food, but I've
really realized my body reallyneeded all of it to progress.
So overall, I would just say, Idon't think I'm eating more
calories, but it feels like I'mdefinitely eating more whole
foods and more probably gettingin more vegetables and fruits
(16:10):
and.
I would not say more protein,but just protein timed a little
bit differently.
And so overall I've had reallygood sleep again, my recovery,
I've not been sore.
And then, had some real musclegains.
So that's what I've liked aboutit.
Okay.
Were you perfect during thischallenge?
Lauren, did you do every aspectof it?
A hundred percent?
(16:31):
No.
So I will say that for the firstprobably solidly five weeks, I,
did it perfectly.
So the other thing that I leftout when I was talking about the
program or like the nutritionpiece of it was is we do get one
cheat meal a week.
And so that actually reallyhelps break up kind of the
(16:53):
fatigue of eating the same thingand kind of gives you something
to look forward to.
So that really helped.
And I also think it does giveyour body a little boost or
something.
But for the first five weeks, Ionly, had my cheat meal once a
week.
I literally got all of thecardio in all of the workouts
in.
And then I had to travel forwork and then started to go off
(17:14):
of it.
Not great.
I still was like, I was probablyfollowing like more of I was
probably getting the samemacros, but obviously I was
traveling.
So it was like, I was at arestaurant and I was like, okay,
give me a chicken breast andwhatever vegetables you have.
So it wasn't, perfect all thetime.
But still was getting myworkouts in.
(17:35):
And then I went to Mexico lastweek and totally went off of it.
that's just, li enjoy vacations.
And a little bit hard to get thelast couple of days s Again,
like it was, it's a lot easierfor me to keep the workouts
consistent than the food.
(17:56):
And so I was still reallyconsistent with the workouts.
But today I'm fully back on it.
So that's the plan for the next,till it's over.
I think we probably had asimilar experience.
Yeah, I was really dialed in thefirst 4 weeks, I would say, but
then I think this is just like afact of life veered in about 4
(18:19):
weeks.
And I don't know why Februarywas just a weird month for me.
I had some travel, we weresnowed in.
I think we're going to get besnowed in later this week as we
record this, but lots of snowdays, which I don't know why
that.
Yeah.
Should affect anything, but itdoes.
So I was not 100%, but I wouldsay pretty close.
(18:39):
So I think I have lifted.
I've missed only 2 liftingsessions.
I have not done all of mycardio, but I have done more
than I would have not on theplan.
And I would say I stuck to thenutrition about 80 percent of
the time.
The 20 percent being like, whenwe were on trips.
Or like maybe the snow daysprevented me from getting to the
(19:01):
store to get like eggs orsomething, but I've always come
back to the plan and I would sayhaving a set plan makes it so
easy to get back on track whenlife inevitably veers in.
So I haven't had much guilt.
I think knowing me and myperfectionist ways, I.
I am someone like, if I'm notdoing it perfectly, I just throw
(19:24):
the whole baby out with thebathwater.
So I have not done that.
And I'm very proud of myself.
And I would say I have not donethat because of the check ins
and I have some externalaccountability.
I did miss taking pictures 1week.
But I took them the next weekand yeah, so external
accountability is a huge benefitof doing a challenge.
I would say.
(19:44):
Okay, so on to our excitingannouncement.
So we are going to be doing ourown or hosting our own challenge
called the spring reset.
So this will also be a 12 weeknutrition and fitness challenge
that we will kick off on April1st and it will help you get
your habits cleaned up andfeeling the best for summer.
So what you will get with thischallenge is also a custom
(20:09):
workout plan.
So your workout plan will like.
Have everything you need to doin a particular week, so it will
cover weightlifting what cardioyou need to do, and it will be
designed to build muscle andburn fat.
You will get a nutrition plan.
It will have more optionalitythan Lauren and I had with our
plan, but you it's not a macrotracking challenge, so you will
(20:33):
have, I would call it like mealformulas for each meal that you
can pick like from a.
Okay.
Type of protein and a carbon,but very structured and mostly
comprised of whole unprocessedfoods.
So I would say your initialnutrition plan, I would think of
it like fueling for performancelike Lauren and I did with this
challenge.
And if you want to experiencewhat your body does, like on
(20:57):
whole unprocessed foods, thiswould be a good way to try it,
but not overly restrictive froma calorie standpoint.
You will get accountability andcoaching, so we will also have
weekly check ins.
You will also get coaching callsand other educational resources.
We did not have that with thechallenge that we did, but we
will baby step you through itand have coaching calls where we
(21:18):
will tell you, like, how toimplement this.
And if you have questions aboutlifting or.
Recipe, ideas for getting thenutrition figured out, we will
have coaching resources for youand then there will be a cash
prize for the winner.
I want to emphasize that this isnot a weight loss challenge.
So it's not like a biggest loserthing.
And whoever loses the mostpounds on the scale is going to
(21:40):
win.
The winner will be determined bywho experiences the biggest
transformation.
And Lauren and I will determinethat based on the weekly check
ins.
And what we're going to belooking for is who experienced
the big.
Experiences is the biggestchange that could be in body
composition that could be instrength that could be just in
(22:01):
habit and lifestyle change.
And again, how we will measurethat is by your check in.
So you do have to participate inthe check ins.
If you want to be considered forthe cash prize, but there will
be a cash prize.
The amount will basically bebased on how many people
participate in the challenge.
Part of the enrollment fee forthe.
The challenge will go towards apot for a cash prize.
(22:23):
So the more that participate inthe challenge, the bigger that
cash prize will be.
Lauren, do you want to talkabout who this would be for like
the ideal candidate for thischallenge?
Yes.
So this would be for someone whotruly wants to get stronger and
build muscle improve your bodycomposition.
See more physical changes orchanges like in pictures, I
(22:47):
would say, tone up because a lotof this, what we're doing, it's
going to boost your metabolismbecause we are giving you these
really protein filled diets withwhole foods and then obviously
the weight lifting component ofit.
So definitely someone who wantsto really, focus on
weightlifting and focus onmuscle building.
(23:08):
If you need structure andaccountability.
This is for you for sure withoutcrash dieting, something that
you can maybe haveaccountability and actually
sustain.
And I think this is also greatif you were a beginner and like
tracking macros or not knowingwhere to start weightlifting
wise or cardio wise or.
Just not knowing what to do ifyou're a beginner.
(23:30):
I think this is really good orit's just really good if you
need a reset just a total reseton your habits or just a total
reset on, getting, just cleaningout your body really.
Like I, like Joe and I are notbeginners, but I think we both
would say this was just a greatreset.
So I think, I think this is it'dbe really good for, previous
clients or past clients thatkind of want to come back and
(23:52):
start a new.
that would be like a really goodcandidate.
Who this is not for, if you wantsome quick fix where the scale
is going to go down, five poundsa week, this is not for you.
This is not going to happen.
Because, as we talked about, youare building muscle and losing
fat at the same time, you mightnot see a big movement on the
(24:13):
scale.
So if you're going to get veryfrustrated by.
maybe not having a weight lossover the 12 weeks or, if you're
looking for, the number to drop,this might not be for you.
And also this is a challenge andit is a challenge in terms of
we're challenging you and youshould challenge yourself.
(24:33):
It's going to require effort andconsistency.
It's not going to be easy.
You're going to, you're going tobe out of your comfort zone.
You might feel like this is toomuch lifting or this is too much
cardio or this is like toostrict or it's going to feel
like a challenge.
It's going to feel hard.
And then also you really do needaccess to a gym or you have a
(24:54):
very elaborate home gym ifyou're going to work out at
home.
You're going to, you're going toneed, you're going to need
workout equipment.
So you're not going to be ableto do this if it's just, you
want to do this with bands andfive pound dumbbells it's just
not going to work.
So I think that's the idealcandidate.
Someone who just wants to likebuild muscles, see how their
body responds to something likethis.
(25:16):
Who's curious.
And.
Isn't really looking for somemiracle.
Yeah.
And I think if you are someonewho has only tried to lose
weight by crash dieting, thismight be a really good thing to
try.
Again, we're going to be like,you'll be fueling for
performance, which is a lotdifferent from just.
Perch calorie restriction andalso your workouts are really
(25:40):
going to be optimized forchanging your body composition
and getting stronger and toningup.
And so it could just be a newapproach that give you a new
approach to how maybe get readyfor swimsuit season.
I think.
It would be ideal for someonelike that.
Okay, who this is not for.
You covered that Lauren.
I also want to say if you havejust recently had a very major
(26:01):
medical diagnosis, like.
You have a broken limb.
You have recently been diagnosedwith cancer, you're actively
undergoing like chemotherapytreatment, or you just have some
major illness that this wouldnot be the time to start a
challenge, or I would say anychallenge like, you really need
to focus on your health.
And I think not that there wouldbe anything wrong with the
(26:24):
nutrition or some of theworkouts, it's just going to be
really hard to push yourself ifyou have any of those conditions
going on.
Just wanted to be verytransparent about that.
So you might be wondering howthis differs from our regular
coaching program, like our oneon one, what we call our
metabolic makeover program.
So number one and so listen upif you were a past client or
(26:46):
you're like, oh, I don't, someof the aspects of their program
don't sound that interesting tome.
Number one, there's not going tobe any macro tracking, so you're
just going to get verystructured nutrition guidance
and honestly, that has beennice.
I will enjoy going back to macrotracking because it has a lot of
flexibility, but sometimes it'snice to not just to not have to
(27:09):
track everything.
And, just if if you hit yourmarks and you follow the meal
plan, you're good for the day.
And honestly, sometimes not evenknowing how much protein you're
eating or that kind of thing iscan be really, green but so no
macro tracking, you're justgoing to get very structured
nutrition guidance that you'regoing to follow really less
(27:29):
personalization in thechallenge, meaning, you're going
to follow a very set.
Challenge plan, there will besome customization based on
different things that you tellus when you fill out.
Sort of the form that we'll haveyou fill out.
But in our one on one coachingprogram, like we really say we
meet you where you're at.
And so if you come to us and sayI can only work out one day a
(27:51):
week and I only have bands, thenwe will create that program for
you.
This does not going to work likethat.
If you go back to your coach oryou come to us and say I really
don't like doing, like Bulgariansplit squats on my lower body
day.
And I just don't like those.
We're not going to change yourentire plan.
Again, this is to challenge youand get you out of your comfort
zone.
Now, if you have an injury orsomething, we may change
(28:14):
something for you, but less,less flexible than our normal
workout plan.
It's really just to get you outof your comfort zone and
challenge you.
And then I would say it'sprobably going to be more
intense than.
When clients come to us, weagain, we really try to meet
them where they are and notinstitute a bunch of big changes
at once so that people can juststart stacking habits.
(28:36):
This will be more intense.
Again, it is a challenge.
So I would expect more cardiothan we usually give in our
plans.
And again, more structurednutrition and probably push you
harder in your weightliftingsessions.
So that's how it difference fromdiffers from our personalized
coaching.
If that is still available, ifyou want to do that, and you're
not interested in the challenge,but I just wanted to explain the
(28:57):
difference.
If you are ready to commit andsee some real results for
summer, please join us for ourspring reset challenge.
Again, it will kick off April1st.
There will be a link in the shownotes to learn more about the
challenge and also to sign up.
And so there will be limitedspots in the challenge.
We can only handle so manyclients.
(29:19):
So if you know that you want todo this, go ahead and reserve
your spot.
And then we will get you goingon April 1st, anything else to
tell our listeners, Lauren aboutthis.
I would just reiterate what thedifference is think of this as
truly a challenge, whereas whenwe are coaching, in the normal
course, it's really coaching forlifestyle.
(29:40):
And we aren't going to say thatthe challenge is going to be
applicable to your lifestyle asa whole.
So that really to me, that's thebig difference is.
When we are coaching someone, wereally are coaching for
sustainability and how you livethis as a lifestyle, we aren't
expecting this challenge, all ofthe aspects of this challenge to
be a lifestyle.
(30:02):
Think about it.
You can think about it likethat, too.
But no, it is a great program todo right before summer for sure.
Yeah.
Yeah, like I said, link will bein the show notes.
If you want to learn more andsign up, if you have questions,
feel free to schedule a callwith us and we can answer any
questions you have.
But otherwise have a great weekand we will catch you next time.
(30:22):
Thanks.
Bye.
Bye.
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