What is the Shred & Shape Challenge?
I have designed this 8-week challenge to give you all the knowledge and tools you need to transform your body, and become the best version of you. You will get access to learn my exact methods to stay in shape year-round, including nutrition, training, and mindset.
How much does it cost?
It is a once-off payment of $99 USD.
What is included?
My challenges are the complete experience with:
You will receive everything you need to achieve great results in the 8 weeks and beyond! The SAS Challenge includes–
- 8-week training program (gym or home option available)
- Meal plan (macro-friendly recipe-based)
- Macro & calorie breakdowns
- Access to my comprehensive web app
- Check-ins at week 1, week 4 & week 8.
- Access to the exclusive Facebook forum for the challenge
- Weekly mindset tasks
- Educational videos on nutrition, training, and mindset
- 24/7 email support and guidance from myself and my expert team.
Who is the challenge for?
Shred & Shape is for all women - no matter what your fitness level, age, shape or size.
- Ifyou are a beginner in the gym you can use the challenge to learn more about food and training and focus on getting your technique down pat and building up your confidence.
- If you aremore advanced you can really focus on increasing your weights on the big lifts, hitting some PBs and pushing hard for the 8 weeks to maximise your results. There are advanced workout options that you can also complete to leave the gym knowing you have given it your all!
How long are the workouts?
Workouts will be approximately 1 hour. However, this will vary depending on your training experience, fitness levels, and whether you choose to complete the optional finishers.
What is the difference between the Shred & Shape Challenge and the ‘SHRED’ 8-Week Program on the website?
Shred & Shape (SAS) is a challenge which has a specific starting date. The challenge environment is very supportive as all the other girls are starting this on the same date as you so there is a lot of motivation and community building as you are all going through the process together. If you are new to LSF or if you feel you need the extra accountability the challenges are great - plus, there is an incredible prize for the best transformation - paid flights and accommodation to meet and train with me!
My 8-week coaching packagesSHRED / BUILD / STRONG are available to start at any time. They are for the ladies out there who are ready to commit and achieve some incredible results. These programs are also run through my web app. They offer a lot of progression with different phases under them so you can continue your journey with me well beyond the initial 8-week block. Spend your year with LSF working on your goals. You can go through phases of shredding and in a calorie deficit, to then gaining phases for muscle building and focusing on getting your calories up higher. Whatever the goal is - we can work together to make it happen.
Is it available worldwide?
Yes! No matter where you are based in the world you can sign up to my programs. We currently have girls from 105+ countries joining the challenges!
What is the training split?
- 3 x Lower body training days
- 2 x Upper body
- 1 x optional HIIT cardio day.
*There is also cardio options, ab circuits, and glute finishers.
You will be in the gym lifting weights and building that lean, defined bikini body shape!
The workouts focus on progressive overload. I want you girls to get stronger, and continuously challenge yourself each week to ensure you are progressing and getting the best results possible. There is a log feature in my app to help you keep track of your workouts!
What do the meal plans look like?
You will receive a meal plan based on your chosen goal, this will determine your daily calories. Within your meal plan will be 5 meals per day, 3 main meals and 2 snacks. Through my web-app, you will be provided with a shopping list and preparation directions.
You will also be able to swap between meals based on their calorie levels so you can tweak your plan to suit your tastes and lifestyle. You will receive a new meal plan every two weeks, so you can try a heap of recipes, dial in your prep for that fortnight and then get a whole new range of yummy meals after that. This way you will have heaps of healthy, simple, delicious recipes under your belt by the end of the challenge and you won't get bored of eating the same thing for 8 weeks!
Would you recommend this for a bikini competitor in the off-season?
Most definitely! A new training plan with different exercises, as well as a different nutritional approach, will do wonders for your post-comp recovery, as well as your training progression. Just pay close attention to which meal plan you choose. Email my team email@example.com is you are unsure!
Can you save the workouts and meal plans to keep forever?
Of course! You can download every single recipe and training session to your email so you can enjoy the LSF lifestyle forever!
Gym and home options–can we do both?
You will only be able to select one option, as the training plans are progressive, based on the equipment available.
I consider myself advanced in training, will this challenge me?
Yes! I have worked hard to update my exercise database! There are new, more advanced exercises in there, and I have focussed on ensuring my programming is progressive throughout the 8 weeks to reflect the way I personally train. Plus my advanced babes will know that by adjusting resistance, time under tension, rest time, and various other smaller details, you can make exercises and your overall training sessions more challenging.
Remember, whenever you undertake a new training plan with new exercises, your body will be challenged in new ways, this means progression and improvement are a given!
What equipment for the home-training option?
All you need for the home program is–
- Booty bands
- Swiss ball
- Long resistance band
I recommend getting a set of bands that provide various levels of resistance such as my LSF Booty Bands. It would also be beneficial to use a set of dumbbells that has a variety of resistance, such as a set that allows you to change the plates.
Is it suitable for vegans?
The meal plans come in regular or vegetarian options, however, I have worked hard to include some vegan meal options. Vegans can swap out meals with animal products for plant-based options within the app or perform their own swaps for your own recipes.
Can I reverse diet? Or do calories have to be low?
You can reverse diet during the challenge, simply choose the appropriate calorie meal plan for you when you complete the signup process. Or you can follow the macros I provide and adjust them to suit your required calorie level throughout the challenge.
Is it suitable for beginners?
Definitely! My web-app provides detailed instructions and demonstration videos for my workouts. Plus you have 24/7 access to my team of health and fitness experts to help guide you through the process. You can have me in the palm of your hand to help you navigate the gym, or get a sweat session in at home. I also provide lots of extra tips and education content exclusively to my #LSFbabes throughout the challenge, to help you learn and grow!
Is there gluten & dairy-free meal options?
I do not provide meal plans based on specific dietary needs in my challenges. You are welcome to jump on board and swap out any ingredients that do not suit your dietary needs, or follow the macros I provide so you can flexible diet. My team is also available 24/7 to help advise you on any nutrition or training challenges that may pop up.
What if I don’t have access to certain equipment?
You can swap similar exercises within my web-app, so if your gym doesn't have the exact machine you need you won’t be stuck! I also wrote a blog on this exact topic here, so you can access that at any time also, or just get in touch with my team firstname.lastname@example.org to help with exercise swaps.
Can I go straight from Fierce & Festive to this challenge?
Most definitely! There will be a short break of a few weeks so you can use this time to take a deload from training, relax a little, assess your progress and refocus on your goals for Shred and Shape!
When is the last day to sign up?
Sunday 26th January. With that being said, I always recommend my girls to sign up earlier to ensure they have enough time to be set up in the Facebook forum, as well as completing their grocery shop on time.
Is this program different from the last challenge?
The training split is different from Fierce & Festive program. Fierce was full-body training and now we are transitioning to a lower body and upper body split. I have designed this program to work in synergy with the previous training phase.
I have also changed up the rep and set ranges added some new exercises and taken a slightly different approach to cardio this time around. These slight programming changes will combine with your meal plan choice to take you in the direction of a lean, strong and shapely body.
I have added around 20 new recipes to the already most popular ones! Here are some of the new ones–
- Protein French Toast
- Turkey Lettuce Wraps
- Salmon Fillet with Zucchini Noodles
- Teriyaki Chicken Bowl
- Chicken and Tomato Skewers with Vegetables
- Spicy Chicken with Broccoli and Rice
- Mini Eggplant Pizza
- Zucchini Rolls with Cheese
- Baked Frittata with Mushrooms and Spinach
- Vegan Burrito Bowl.
I'm going on vacation midway! Can I still do it?
Most definitely! As you would have seen, I travel so much and still manage to kick my training and body goals, and you can too! If you are travelling somewhere that has no gym access, then the home program is the right option for you. If you are going to have gym access, then I suggest making the most of all that extra free time to really enjoy your training sessions, no rushing or de-prioritising!
Is this Challenge for shredding or bulking?
No matter what your goal is whether its fat loss or ‘bulking’, it can be suited to you. The training program remains the same for everyone however your calorie intake will dictate your overall goal.
For the girls wanting to lose fat and SHRED then you will be in a calorie deficit. For the girls who want to use this challenge to primary BUILD muscle and have calories up higher then you will be in a slight calorie surplus.
Are there prizes?
Yes–the winner will get an expenses-paid trip to train and spend some time with me!