What are the rules of this challenge? #1 Take your BEFORE photos with a sign that says “STEP INTO HER 2023” and at the end of the challenge, take AFTER photos with a sign that says “STEP INTO HER 2023”
At the end of the 6 week challenge, I will choose THREE winners with some amazing prizes!!
#2 Use the hashtag #trainwithcaitlyn
to share your progress throughout the challenge!
How do I eat during this challenge? The challenge itself does NOT include specific nutrition guidance. Specific nutrition guidance is for my 1:1 clients (can apply through my website!)
You are emailed a sample week meal plan (meal ideas)!
If you want a one time set of customized macros with general guidance on macros, you can purchase through my website (found under insights)
What are the goals of this challenge? Increase overall lean muscle mass
Get stronger
Lose body fat (if that’s your goal)
Improve mental health
Increase confidence
What do I need to participate in this challenge? For the gym , you need a gym membership that has standard workout equipment
For at home, you need a set of dumbbells
A positive mindset and commitment to yourself and your goals
Who is this challenge best suited for (skill-level)? Designed for all levels. Whatever level of fitness you’re at, you can challenge yourself with each workout
You can message me in the app if you have any questions/concerns about exercises!
What types of workouts are included in the challenge? 5 day workout split, 1 active rest day, 1 full rest day
Back + Chest
Quads + Glutes
Active Rest Day
Shoulders + Arms
Hamstrings + Glutes
Core + HIIT
Rest Day
How will I get the best results this challenge? Do your best to complete all workouts and make sure to be intentional with your workouts- don’t just go through the motions
Get good quality sleep, aim for 7-9 hours nightly
Follow a nutrition plan based around Whole Foods
Drink about 100-120 oz water daily
Make sure to stick to taking your rest days!!
Find a morning/night routine and stick to them
Stay CONSISTENT
How will the challenge winner be selected? I will select the challenge winner based on the best physical AND mental transformation throughout the 6 weeks. Along with who is more active on social media (sharing workouts, food, selfies, etc. throughout the challenge and tagging me)
First place- 3 months of 1:1 coaching with me
Second place- $500 1st Phorm gift card
Third place- pair of Nike metcons
Can I do this challenge at home? Yes! There are at home workouts for the challenge. You will need a set of dumbbells.
How can I ask you questions? If you need any modifications, you can message me inside the app and/or post inside the FB group!
What form do I complete to be eligible to win? MUST COMPLETE THIS FORM:
https://forms.gle/1Ur65YqoQr5Wrgir5
Before photos must be uploaded no later than JANUARY 13th
there is no specific cardio guidelines to follow in this challenge. There is the one day of Core + HIIT and then aside from that I do recommend aiming for 8-10k steps daily for daily movement!