12 WEEK CHALLENGE
3 times a year Shannon runs a 12 week Transformation Challenge
For 12 Weeks we commit to building habits; learning how to workout with great technique and learning
how to balance a meal. Shannon has designed the perfect program to teach you!
When you sign up you receive a membership to Coco's App
(https://cocosptstudio.trainerize.com)
allowing access to
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12 Week Workout Program designed by an Exercise Scientist
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2 Free Group Nutritional information nights, introducing calories, macronutrients, micronutrients, My fitness pal and creating meals together
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24/7 Access to Shannon
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Support from like minded peers
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Fortnightly progress and photo check-ins
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Group and individual Accountability
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Weekly Training and Diet Check ins.
Your Nutrition Classes
Shannon's Nutrition Classes separate this challenge from any other you will find on the internet. This Challenge was designed to equip members with knowledge enabling them to design; any meal, anywhere, anytime, to their own specific macronutrient needs. At the beginning of the Challenge we come together via zoom and understand Calories, Macronutrients and My fitness Pal. Then throughout the Challenge we will meet again and design our own meals. By the end of the Challenge expect to have a deep understandingh of Food and Nutrients.
Your Program
The number 1, most important goal of any Resistance Training Program should be to build strong Postural Foundations.
We only get 1 body.
It's sad to say but within society today nobody is looking after theirs. We are ruining our posture by; sitting down too often (weakening the glutes), or being on our phones too often (rolling the shoulders forward) or just via lack of movement. This has caused a large percentage of us serious pain and injury.
Unfortunately many trainers don't understand this.
Shannon's background in Exercise Science allows him to design Programs that can specifically help you; not only, put on muscle or shred fat but also help you build and maintain great posture late into life. The Program focuses predominantly on strengthening the mid-section muscles
Glutes, Lats, Core and Hamstrings
The Challenge
How do you achieve things you never thought possible? Challenge Yourself! Burning fat and/or putting on lean mass is not easy. The best way to make changes is to challenge yourself. For a period of time commit yourself to a lifestyle and learn. Learn how your body works, what routines work best for you, learn what foods benefit you. The Challenge lasts for 8 weeks, when you sign up you receive
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8 week Meal plan specifically portioned for your specific goals
-
8 Week Workout Program designed by an Exercise Scientist
-
24/7 Access to Shannon over (https://cocosptstudio.trainerize.com)
-
Weekly Zoom Check-ins + Nutritional info nights
-
Next level Accountability
The Challenge
How do you achieve things you never thought possible? Challenge Yourself! Burning fat and/or putting on lean mass is not easy. The best way to make changes is to challenge yourself. For a period of time commit yourself to a lifestyle and learn. Learn how your body works, what routines work best for you, learn what foods benefit you. The Challenge lasts for 8 weeks, when you sign up you receive
-
8 week Meal plan specifically portioned for your specific goals
-
8 Week Workout Program designed by an Exercise Scientist
-
24/7 Access to Shannon over (https://cocosptstudio.trainerize.com)
-
Weekly Zoom Check-ins + Nutritional info nights
-
Next level Accountability
The Challenge
Before and after photos
Progress photos, taken every 2 weeks. Shannon will personally look over each to decide who's transformation is most compelling.
workout attendence
Every workout will be designed for you, all you need to do is turn up and log in.
my fitness pal adherance
Weight Manipulation is 5% exercise and 90% diet. your log in My Fitness Pal will be checked every week. You wont be able to win this challenge if you don't track.
This 12 week challenge is not just about transforming your body, its about transforming your habits.
Over the 12 weeks you will be expected to consistently get to your workouts and consistently record your meals in My Fitness Pal.
The winner of the challenge you will be judged on these three things.