You can now join our BRAND NEW FITNESS SISTERS 12 WEEK CHALLENGE! With the start of the Challenge just weeks away, we wanted to cover some Frequently Asked Questions for you!
What does the 12 Week Challenge consist of?
Emma and I have had so much fun creating this Program! This is the first ‘Fitness Sisters’ Challenge we have ever released, and we know you’re going to absolutely love it. We are always exploring the most effective ways to add value to your fitness journey’s and provide you with the absolute best environment to achieve the goals you desire. We have decided to create this brand new Challenge, allowing us to work with you for 12 weeks and really focus on breaking your journey into two different phases.
Throughout these 12 weeks, your training will be broken into fortnightly (2 week) blocks. We want to give you every opportunity to maximise your workouts and benefit from a Program that can help you to achieve a life-changing transformation.
Although this is a 12 Week Challenge, we want to equip you with the tools to embrace this as a lifestyle to continue with your new habits long-term. A major part of this is education! I encourage you to learn as much as possible from this Challenge to allow yourself to understand how your body works.
What sort of training sessions can I expect from this Challenge?
There are two main phases to this Challenge; each consisting of 6 weeks. During each phase, you will have different workouts, with different focuses. The first phase is focused on lean muscle growth, increasing strength, and creating a strong foundation. In this phase, your training program will be in fortnightly increments that have structured workouts to help you focus on the key points above mentioned. These workouts styles will include:
- Resistance & Strength Training
- Core Strength and Stability Work
- Growth focused Glute workouts
- Optional Cardio
The second phase will be focused on losing body fat, tightening and sculpting the lean muscle mass you’ve worked so hard to gain in the first 6 weeks. In this phase, your training Program will also be in fortnightly increments that have structured workouts to help you focus on the key points above mentioned. These workout styles will include:
- Resistance and Strength training to sculpt your body and create definition
- Core Strength and Stability workouts
- Fat loss focused HIIT workouts
- Additional Cardio
Do I get a Meal Guide with the Challenge?
With this Challenge you have a choice of two nutrition options; Macros + Meal Guide, or Macros Only.
If you are new to fitness, or not experienced with tracking your nutrition, the Macros + Meal Guide option will be perfect for you. You’ll receive a Meal Guide with some recommendations on what foods to eat – plus you’ll receive your macros based on your goals and preferences. You will also have access to my Food Swap tool to allow you to eat more of the foods you prefer. This is the most popular option for all my Challenges as it's very easy to follow!
The Macros Only option is great for more experienced ladies who want the flexibility of writing their own meal plan. Please note, the Macros Only option does not include a Meal Guide. Both options come with access to our brand new BBR Recipes with new features! Here you will find 100+ BBR approved Recipes!
I have dietary requirements, can these be catered for?
Yes! My Meal Guides can cater for a range of dietary requirements, including:
Gluten Free, Dairy Free, Nut Free, Soy Free, Red Meat Free, Seafood Free, Pescetarian, Vegetarian, Vegan & Paleo. However, if you don’t have intolerances I recommend not choosing exclusions to “try” for the Challenge. Your exclusions cannot be changed throughout the Challenge – so you might get one week in and not enjoy your choice. I recommend sticking to “No Restrictions” where possible so you have the greatest variety of foods available.
I have a Medical Condition; can I take part in your Challenge?
You will need to check with your Doctor on this. The Challenge cannot be tailored to suit any medical conditions (or conditions such as Breastfeeding), and I don’t recommend taking part if you have health concerns. If you have full clearance from your Doctor to participate, fabulous! If you don’t, please put it off until you do.
What’s the BBR App?
The BBR App is your one-stop-shop for this Challenge. The Team and I are constantly adding new features and working on new ways to add value to our App experience. As soon as you join this Challenge, you will receive instructions on how to download your BBR App and complete your Questionnaire. This Challenge has some brand new updates that we know you're going to love!
Is the App available on Apple AND Android?
Yes! The BBR App is available for download on both Apple and Android Devices.
I haven’t purchased a place in the Challenge, can I still get the App?
Unfortunately not! The App is exclusively available to BBR clients. If you want access, please join us. We’d love to have you on board!
How long will I have access to the App for?
Your Challenge will remain available in your BBR App for 6 months! So you can repeat the workouts as many times as you like within this period. If you purchase a new Challenge at a later date, the App will store all of the Challenges you have purchased, which allows you to swap between them.
Do I have access to both Home and Gym Options?
YES! You will have access to both HOME & GYM options for the price of one! This is super convenient for those who sometimes are short on time and can't get to the Gym!
Can I still get great results training at Home?
YES! Home workouts are particularly helpful for ladies who live in rural areas without well-equipped gyms, or Mums, or just ladies who don’t want to head to the gym. You get out what you put in – if you push yourself in your sessions, absolutely you can achieve amazing results at home.
What equipment will I need to complete the Challenge?
Below I have listed the equipment you will need for both Gym and Home workouts.
Gym: You will require standard gym equipment to complete this Challenge as well as a Cotton Band, Booty Bands, Ankle Weights, Barbell Pad, Ankle Strap.
Home: Dumbbells, Skipping Rope, Resistance Bands, Cotton Band, Booty Bands, Ankle Weights & Exercise Ball.
Do I get Check-Ins?
YES! You will have three check-ins during this Challenge – at the end of week 3, 6 and 9. Checking in via your new BBR App is super simple, and will help you remain accountable and motivated. After your check-in, you’ll receive an updated Meal Guide/Macros depending on your answers to the questions asked, and all your results will be collated in your “My Trackers” area in the App.
I don’t live in Australia, can I participate in the Challenge?
YES! My Challenges are open worldwide.
Are there different workouts every day?
The 12 Week Challenge is made up of 6 different 2-week training blocks. You repeat one week twice before moving onto your next 2 weeks! The training plan includes 6 training days per week, and 1 full rest day.
What if I don’t know how to do an exercise?
Your BBR App includes a video demonstration of Rach doing each exercise, as well as written ques, so you’ll feel confident knowing exactly what you are doing. We also have an Exercise Swap feature, so you can switch any exercises of your choice for a similar alternative.
We are always listening to your feedback and working to improve our service and we have some exciting new features on the App!
RECIPES NOW AVAILABLE VIA THE APP: All BBR recipes + more are now available via the BBR App! We believe this will allow for a much smoother delivery of our recipes and allow you to get creative in the kitchen!
NEW SWAP FEATURE: We believe this new swap process will make swapping your foods SO much easier!
WEEKLY PLANNER: We now have a weekly planner available for you girls to see your workout split each week!
EXERCISE TUTORIALS: Now although I cannot be there physically with you in the Gym, I believe this feature is going to help you immensely. Emma and I have filmed 60+ videos of exercises we see most commonly performed incorrectly. We talk you through the most common mistakes made and how to correct them to ensure you are getting the most out of each exercise.
‘EXTRAS’ TAB: Here you will find lots of fun extras for you to do! (completely optional).Warm Up circuits, Glute Activation circuits and Finisher workouts (lower body, upper body and full body).
MACRO FRIENDLY RECIPES: We now have a section in the App where we have recipes broken down with calories and macros provided for you! This is great for the girls who use the flexible dieting approach!