12 Week Sculpt & Shred

In addition to in person weight training sessions at emPOWERed, everything you need to transform your physique will be available in your App including:   

- 12 weeks of workouts with instructional videos of each exercise. Apptrainer is designed to log your sets and reps so you and your coach can watch your progression of strength 12 weeks of virtual fitness classes including weight training and cardio sessions with your trainer Options to workout in the gym with equipment or at home with dumbbells

- Nutrition guide with details about how to track your meals and build custom meal plans around what you like to eat Macros custom to you. Your coach will program your macro goals into your app and you will log from myfitnesspal.  

- Meal Prep guide book with detailed instructions about how to calculate your nutritional needs for the week, build a shopping list, and prepare delicious meals  

- The “SHRED” phase is optional. This program can be used as a muscle building program the entire 12 weeks. You will have the option to use the last 4 weeks as a continued building phase or as a 4 week shred

 **NEW**   

- Weekly custom meal plans with recipes suited to your preferences

- LIVE weekly weight training sessions with the AppTrainer coaches 

What should you expect? 

This program is split into phases. Phase 1 is 8 weeks and focuses on building muscle and increasing the metabolism. To do this you will be weight training 3-5 days per week for about 1 hour per day. You will build the plan that works best for your schedule. The nutrition plan for this phase will allow you to create meals using our food list, recipe book, and meal prep service (locals) that will fuel this muscle building phase. Remember, the more muscle you have, the faster your metabolism is and the faster your metabolism is the easier it will be to SHRED. Many will even increase their calories during this 8 week phase.    

Phase 2 will give you 2 options. Option 1 is to continue to BUILD muscle. This is a great option for those with less than 5-10 lbs of body fat to lose and who want to look more sculpted and feel stronger. This is also a great option for someone who is just beginning their weight training journey. The more muscle you have, the “easier” it is to SHRED, so shredding after a longer building phase is optimal for some.   The SHRED option will take you through 4 weeks of nutrition, workouts, and added steady state cardio to dramatically reduce body fat. It's tough, but the results are worth it. You will be able to discuss which option is best for you with your coach.    

With the nutrition plan, You will begin to learn how to properly fuel your body. By doing so you will feel strong, energized, and begin to develop a more positive relationship with food. When you learn how to incorporate the things you love into your plan toward your goal, you will never need to fall off the wagon again. Expect to look at food differently (in a good way!)   

The accountability is increased with this plan. Not only from your personal coach watching your progress and checking in weekly, also you will be added to a group within the app and every time you complete a workout or hit your nutrition goal, you will be celebrated in the group! You can also post questions, photos, and share wins.