COACH SHAE’S YOU vs. YOU CHALLENGE
For this challenge, it’s all about the ongoing battle between you and… you.
After coaching thousands of women and having her own insane transformation through FIT by Katy challenges, Coach Shae knows that YOU are the only one standing in your way. YOU are the one that has to make the decision to change your life.
Coach Shae programmed this 4-week challenge so that it’s easy to incorporate into your daily routine and find balance this summer so you can finally not just meet your goals, but stay there. Fitness should only be one piece of the many priorities that make up a well-rounded life – we know that memories made with friends and time spent with family are also a top priority. This 4-week challenge will allow you to do both and find a healthier version of yourself along the way!
You have two options: make progress or make excuses. You owe it to yourself to take this leap.
TL:DR;?
Our lowest price point ever for a challenge
- $50 for uncoached and $100 for coached
- This is the perfect opportunity to dip your toes into a FIT by Katy challenge to see what it's all about
4-weeks of professionally programmed strength sessions
- Choose your goal (fat loss, maintenance or muscle gain) and get started
- 4 days per week ready to go for you, including warm ups
- An additional 5th day that is AMRAP cardio + core focused where you choose your own adventure each week
- 3 days of 20 minute cardio recommendations
Both a home and a gym version for the price of one
- Video + description accompanies every single movement
- Track your weight and reps for every movement to see progress over time
- Automatically logs your session in your check in when marked complete
Optional 1:1 virtual coaching with certified trainers and nutritionists
- Even if you don’t get a coach, you can still use the check-in functionality in the app to hold yourself accountable
Coach Shae’s guide to summer nutrition
- FIT by Katy ‘hacks’ to help keep you on track
- Our favorite simple summer recipes
- Macro education
- Grocery lists and meal prepping tips
100+ page handbook jam-packed with everything you need to succeed
- Your guide to the challenge – you’ll start the challenge fully prepared with everything you need at your fingertips
- Details about cardio, training styles, splits, tips and tricks from challenge winners, rest and recovery advice, and more
Access to the FIT Fam community group
- The secret sauce: these women will be an incredible resource for you no matter what you need – macro hacks, recipes, form help, etc... they’ve got you covered
- Plus, the FBK team is in the group and so are the coaches! Free access to professionally certified trainers 24/7
TRAINING STYLE
This 4-week, hypertrophy-focused challenge features programming that will build up muscle tension through a descending rep method. As the reps descend within each set, you’ll want to build the load by adding more weight after each set ends, ending your last set at your peak intensity! Descend the reps while you ascend the weight. This method allows you to progressively increase your load while working at a higher average intensity to stimulate more within the muscle. It also helps to prepare the nervous system to work at higher intensities as you progress through the workout.
Let’s do an example. For reps showing 10, 8, 6 in the app, you may start using 10 lb dumbbells comfortably for 10 reps. Then, while ending at 6 reps, challenge yourself with more intensity by upping your weight to 15 lbs or 20 lbs…whatever that looks like for you and your training! The workouts should last around 45 minutes to keep it do-able during the busy summer months while still absolutely kicking your ass.
Bicep Curls | 10 / 8 / 6 / 4
Set 1: 10 reps at 8 lbs
Set 2: 8 reps at 10 lbs
Set 3: 6 reps at 12 lbs
Set 4: 4 reps at 15 lbs
Remember the theme of this challenge: YOU vs. YOU! Only you know how much weight you should start and end with for each movement. You’ve got this!
TRAINING SPLIT
The #FBKYOUvsYOU challenge provides a comprehensive training split that can fit into your summer schedule. Coach Shae programmed this challenge to get you a full-week’s-worth of burn in just 4 training sessions each week. There’s even an optional day 5 that’s core and cardio based, programmed to last about 20 minutes in an AMRAP (as many reps as possible) style.
You can choose your own path for the fifth day by adding it to the end of any existing session, do it as its own fifth day, or skip it altogether! You decide. The only thing stopping you from hitting your goals this summer is you–because this challenge is flexible enough for even the busiest summer schedules.
There will be 1 training split in the 4 weeks but changes of movements and rep patterns halfway through. You will notice your reps will decrease with each set. Start your first set with a weight that is comfortable and build up with each set as your last set will be challenging yourself, close to failure (keeping correct form of course!)
We will be doing two upper body days, two lower body days, and finishing with a circuit + core day.
Weeks 1-4
Day 1: Upper Body BACK | BICEPS | CORE
Day 2: Lower Body QUADS | CALVES
Day 3: Upper Body SHOULDERS | TRICEPS | CHEST | CORE
Day 4: Lower Body GLUTES | HAMSTRINGS
Day 5: AMRAP CARDIO | CORE
NEW EXERCISES AND ADVANCED SET TECHNIQUES
Get ready to try some brand-new exercises never before seen in the app! Landmine movements, new kettlebell movements, core exercises and more! The challenge also offers advanced set techniques such as supersets, tri-sets, and circuits.
PERKS FROM PARTNERS
The #FBKYOUvsYOU challenge has partnered with leading companies to offer additional benefits to challenge participants. Here’s what you can expect:
JayFlex: FBK-exclusive 20% off code
LMNT: Free Sample pack with purchase
MacrosFirst: FBK-exclusive 50% off subscription
Barebells: Look for a giveaway on our social media account, plus we’ll be giving away even more to participants of the FBK Community group!
NUTRITION GUIDE
As if there wasn’t enough already, Coach Shae has created a brand-new Simple Summer Nutrition Guide featuring her favorite meals, snacks, meal prep tips, and more to support your nutrition goals during the busy summer months.
Whether you are coached or uncoached, during a challenge it’s really important that you stay on top of macro tracking! You’ll start the challenge by updating your macro goals in the app and we’ve made it easier than ever to track how close you are to your daily targets with our Check-In Experience. Remember to choose moderate or active as your activity level when you’re doing a challenge!
WHAT DO YOU GET WITH A COACH?
Whether you’re a newbie looking to start your fitness journey or a veteran gym-goer trying to overcome a plateau, you can work with a FBK Coach who believes in you and your goals. All of our coaches can be your certified personal cheerleader in & outside of the gym! Here’s just a portion of what you’ll get from a FIT by Katy Coach:
- An accountability partner who knows you, inside and out
- Personalized macro + cardio adjustments
- Objective third party to show you how you’re succeeding when you don’t feel like you are
- Someone to give you tough love (only when you need it of course)
- A certified authority who helps with questions from you on things like form, nutrition, digestion, sleep, and more!
- Check out the full #FBKYOUvsYOU Coach Roster here, and see who is the best fit for you!
CHALLENGE DETAILS AND PRICING
The #FBKYOUvsYOU challenge starts on Sunday, June 25, 2023, and offers two participation options. Coached spots are limited, so make sure to secure yours. The Coached option is priced at $100, providing personalized guidance throughout the challenge. Alternatively, the Uncoached option is available for $50–both give you access to the program for life! We do offer Klarna to pay over time.
WHO’S STOPPING YOU?
The #FBKYOUvsYOU challenge is a unique opportunity to transform yourself physically and mentally. With Coach Shae's expertise and the program's flexibility, you can take charge of your health and wellness journey. Whether you're a beginner or an experienced fitness enthusiast, this challenge is tailored to meet your needs. By following the training style, training split, and utilizing the provided content, you can make significant progress within the 4-week timeframe.
Don't put it off any longer—join the #FBKYOUvsYOU challenge and prove to yourself that you have the power to achieve your goals. The only one standing in your way is YOU.
Join the FIT by Katy community and become happier, healthier and stronger with us! Download the app to get started.