Wednesday, November 20 – Wednesday, January 1
Join us for a transformative 6-week fitness challenge designed to help you maintain your health and well-being during a time when many struggle with holiday temptations. This program focuses on sustainable habits, balanced nutrition, and engaging workouts that fit into your busy lifestyle. This challenge is available to ALL members of the J!
Plus, It’s only $39 to enter!
Rules of the Challenge
The primary goal of the challenge is to maintain your current body fat percentage and/or weight through the holidays. If you lose body fat or overall weight, that is just a bonus!
- You must not gain any more than 3lbs or 1.5% of body fat
- Gains in muscle are allowed
- Weight and fat reduction are allowed
What You Get:
- 2 FREE InBody scans
- After you register, our team will contact you to schedule your InBody scans.
- Members at our Chesterfield location will have to travel to Creve Coeur for their scans
- Commitment and accountability to maintaining/improving your health
- You will have access to a group chat for community support and weekly check-ins
- Join us for group workout opportunities or have a trainer help you craft a personalized workout plan
- Educational materials
- Tips for staying in a caloric deficit or caloric maintenance
- Mindful eating habits during holiday events
- Strength & cardio fitness tips
If you successfully maintain your weight through the holiday, you earn prize entries to win one of the following:
- 1 free massage
- 1 free 1-hr Personal Training session
- Fitness/Health related gift basket
- Gift card(s)
I still have a few questions…
Your scan is a non-invasive bioimpedance measurement of your lean muscle mass and your body fat %. The scan takes about 2 minutes and at the end, you will receive a printout of your results that will also be available on an app. The scan will also show your BMR (Basal Metabolic Rate) – how many calories you burn at rest. This will determine your meal template. Here is how to prepare for the scan:
Your meal template, based on yourInBody scan, will have options for what to eat and how much. Your meals will consist of how many of the macronutrients to eat at each meal: Protein, Carbs & Fat. Drinks and condiments are also included. This is a restrictive diet, meaning you will not see a lot of foods on the list that you might normally eat. The template is designed for maximum success in losing body fat but is just a guide. This challenge will be about eating enough protein and controlling the amount of carbs and fat.
No, the workouts are a supplement to your nutrition. We recommend at least three workouts per week to burn calories, build strength, and help with your mobility.
Not really, anything is better than nothing. Go for a walk, do a yoga class, lift some weights, play pickleball. We will have attendance charts available to help create accountability and to track your progress over the challenge. One of our workshops will cover differences in types of workouts.
No problem. We will send out the topics and discussion points to all challenge members after each session. The workshops will only be available at SFC.
Contact Andy Berman at aberman@jccstl.org for more specific questions.