You’re already putting in work- but what if you could do more?
YOUR NEXT LEVEL IS CALLING.
better balance
mood enhancementS & BETTER SLEEP
strength
toning/WEIGHT LOSS (more muscle, less body fat)
4 Weeks. 4 Priorities.
Your way.
FITNESS GOALS
MINDSET
NUTRITION
COMMUNITY
the Flex Factor Challenge
We start January 10th!
THIS PROGRAM WILL INCLUDE..
YOUR CUSTOMIZED FITNESS PROGRAM
16+ WORKOUTS DESIGNED SPECIFICALLY FOR YOUR ALL OF YOUR UNIQUE GOALS
CHOOSE FROM 1 OF 8 STRENGTH/ENDURANCE PROGRESSIONS TO FOCUS ON! TRACK THEM WITH OUR 30 DAY GOAL TRACKER
Progress Tracking
CALENDAR FOR WORKOUT PLANNING & EVENTS TO KEEP YOU ON TASK
photos at the BEGINNING of the challenge and at the end
WEEKLY WEIGH INS IF APPLICABLE
*IF YOU HAVE A HISTORY OF E.D. PLEASE LET US KNOW SO WE CAN BEST SUPPORT YOU IN OTHER GOALS)
DAILY & WEEKLY ACCOUNTABILITY & GOAL CHECKLIST TO KEEP THINGS SIMPLE!
*Please create a google account to ensure you have access to google sheets for tracking purposes.
Mindset & hABIT HACKING WORKSHOP WITH EXCLUSIVE ACCESS TO OUR
motivation matrix
GOAL SETTING BLUEPRINT
HABIT HACKING ROADMAP
PATTERN BREAKING TOOLKIT
2025 ANNUAL WORKOUT OVERVIEW
FLEX FACTOR GOAL BOARD
Nutrition OVERHAUL WITH EXCLUSIVE ACCESS TO OUR
BALANCED nutrition workshop
grocery list CHEAT SHEET
take out/restaurant guide
custom nutrient timing program
Recipe SWAP EVENT
RECOMMENDED READS
list of go to books that keep us informed and in the right headspace
Community EDUCATION AND bonding events
MINDSET & nutrition workshop (SUNDAY JANUARY 12TH@ 130PM)
RECIPE SWAP (MONDAY JANUARY 13TH @ 7PM)
SELF CARE INTENSIVE WORKSHOP (FRIDAY JANUARY 17TH @6PM)
HALFWAY CHECKIN & SCAVENGER HUNT (MONDAY JANUARY 27TH @7PM)
CHALLENGE CELEBRATION (SUNDAY FEBRUARY 9TH @12)
Have questions- email flexforcetraining@gmail.com
STEP 1:
STEP 2: SIGN UP
STEP 3: ATTEND OUR ONBOARDING MEETING. JANUARY 10TH @ 6PM.
Some of our favorite transformations!
Schedule
FRIDAY JANUARY 10 oNBOARDING MEETING @6PM OVERVIEW
before photos
INITIAL weigh in if applicable
select goal pathways
schedule out 16 workouts for next 4 weeks (2 a week minimum small group)
register in the googlesheet
homework
select a recipe to make for the swap
CREATE SPOTIFY PLAYLIST AND PUT LINK IN GOOGLESHEET FOR OUR COLLECTIVE HYPELIST (don’t worry it doesn’t have to BE complete for you to share the link)
CHOOSE A JOURNAL TO USE THROUGHOUT THE CHALLENGE THAT HOLDS SIGNIFICANCE TO YOU. MAYBE IT HAS A QUOTE THAT RESONATES WITH YOU ON IT, OR YOUR FAVORITE FLOWER ETC.
SUNDAY JANUARY 12 NUTRITION AND MINDSET MEETING @130PM
SELECT 1 OF 3 NUTRITIONAL APPROACHES
CALCULATE YOUR MACROS IF APPLICABLE
DISCUSS grocery list CHEAT SHEET, take out/restaurant guide & custom nutrient timing program.
SET UP FITNESS PAL IF APPLICABLE
BUILD OUT A BASE PLAN OF MEALS FOR AT LEAST 2 WEEKS
COMPLETE GOAL SETTING BLUEPRINT
COMPLETE HABIT HACKING ROADMAP
COMPLETE PATTERN BREAKING TOOLKIT
ADD YOUR SPECIAL TOUCH TO OUR MOTIVATION WALL
BEGIN 2025 ANNUAL WORKOUT OVERVIEW
HOMEWORK
MAKE YOUR RECIPE FOR THE SWAP.
BEGIN TO PLAN YOUR NUTRITION FOR REST OF THE MONTH.
MONDAY JANUARY 13 RECIPE SWAP @7PM
SAMPLE EVERYONE’S RECIPE AND TAKE THE RECIPE HOME FOR ANY THAT YOU LOVED! BUILD THEM INTO YOUR PLANS.
SELF CARE WORKSHOP FRIDAY JANUARY 17TH @6PM
STRESS MANAGEMENT TECHNIQUES
VISUALIZATION EXERCISE
TIME MANAGEMENT STRATEGIES
SELF ESTEEM BUILDING
REAL SH*T AFFIRMATION DECK
EMOTIONAL REGULATION
CBT TOOL KIT
IMPROVING SLEEP QUALITY
CREATIVITY MATRIX
SUPPORT NETWORKING
DIGITAL DETOX
HALFWAY CHECKIN & SCAVENGER HUNT MONDAY JANUARY 27TH @7PM
THIS IS WHERE WE CIRCLE UP AND CHAT ABOUT OUR WINS, AND OUR SET BACK AND WORK TOGETHER TO COME UP WITH SOLUTIONS AND STRATEGIES.
TEAM BONDING SCAVENGER HUNT FOR SOME LAUGHS AND CONNECTION
CHALLENGE TRANSITION MEETING & CELEBRATION (SUNDAY FEBRUARY 9TH @11 AFTER GALENTINE’S DAY)
FINAL WEIGH INS AND PHOTOS
WHERE WE TRANSITION BACK INTO A HEALTHY LONG TERM BALANCE- SETTING LONG TERM GOALS, REALISTIC EXPECTATIONS, AND AFFIRM WHAT WAS GAINED OUT OF THIS EXPERIENCE.