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Beginner Fitness & Weight Loss Program - 4 weeks

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Transformation Academy - Get back into shape after summer shenanigans!
- 4 Week beginner friendly program
- 4 Workouts per week (45min each)
- Weight loss specific
- Nutrition Program & Lifestyle Guidelines
- Lot’s of fun workouts coached in a small group setting

The Transformation Academy is $175 and includes 4 weeks of semi-private workouts (16 workout sessions that last 45min), 4x30min Swift classes for makeup sessions, and a nutrition program)

Dates & Times-
Registration begins: Monday, August 28th
First Workout: Monday, September 11th
Last Workout: Saturday, October 7th

Transformation Academy workout times:
Monday @ 6 pm
Wednesday @ 6 pm
Thursday @ 6 pm
Saturday @ 9:30 am

If you are ready to commit follow this link and secure your spot in the program:
https://clients.mindbodyonline.com/classic/ws?studioid=14217&stype=41&sTG=63&prodId=469

Do you need an exercise program that will help you boost your metabolism, lose stubborn pounds, get fitter, or just get back in shape after a little too much fun this summer? This program is for you.

This is the 8th edition of the Transformation Academy and it’s been a great success for many participants. Each training session is 45min long. There will be a slow and gradual warm-up. Mobility and stability work is included in each session for better longevity and resilience. We will be lifting weights such as dumbbells and medicine balls. There will not be any heavy lifting or overly technical lifts. Conditioning will be an important part of the program, however, we will not do a lot of running. Each workout will be concluded with a cool down and mobility work for optimal recovery. These workouts are designed to boost your metabolism and make you fitter. Each workout will be modified to each individual's ability.

Previous participants have been able to lose weight, improve their endurance, strengthen their core, lose inches around their waist, and increase overall fitness in only 4 weeks. That’s what the previous groups have achieved and now it’s your turn. The Transformation Academy has a limited amount of spots and they will go fast. Reserve your spot today and start the journey towards better health. We will only accept 10 participants.

Transformation Academy is a 4-week fitness & nutrition program. The goal of the program is to make you healthier and kick start a long term weight loss journey. This program is designed for beginners. No previous training experience is needed. The program consists of low impact exercises with a slow and gradual increase in intensity. This is a great fit for you if you have never worked out or have been away from the gym for a long time. There are only 10 spots available to ensure great individual attention and coaching. The exercise program is a combination of resistance training and cardio for maximum fat loss results.

The Transformation Academy is only open to non-members of TNT. The program is 4 weeks long with 4 workouts per week (45min).The more classes you take the better your results will be. Alongside the workouts, there will be nutritional guidance to help the participants lose weight and get healthier. Every participant will get continuous nutritional coaching throughout the 4 weeks. We will be doing check-ins to measure the progress.

The program is coached and designed by CrossFit TNT’s coaches, Oscar Isacsson and Bree Norvell. Oscar has an undergraduate degree in Exercise Science and a Masters degree in Human Performance. He is also a Certified Strength and Conditioning Specialist with extensive experience in individual and group training. Breanna has tons of experience coaching group classes and personal training. Both coaches have a great deal of experience coaching beginners and will be able to adapt the workouts to fit your abilities.

General info:
The workouts will be at TNT (3683 New Town Blvd, St. Charles)
The program will start on September 11th
Limited to 10 people (This program is not for current TNT members)
Nutritional education with guidelines, support, meal plan examples and much more. This program is designed for weight loss and improving health.
If a workout is missed the participants may take 1 Swift class per week to help stay on pace. Swift is a 30min beginner friendly class with 13x times to choose from.
The program includes 4 workouts a week.

This is our 8th edition of the Transformation Academy and we are very happy with the success of the clients so far. The participants that have done the best have 1 thing in common, they show up. Consistency is the biggest predictor of how well you will do at the end of the challenge. This is not going to be easy or a quick fix. It’s hard work that is doable and will give you great results.

Email or call now to ask some questions! If you are interested in seeing the gym please contact Oscar and he will give you a tour.
oscar@crossfit-tnt.com
636 - 328 3701

The Swift class is TNT’s beginner friendly class that’s 30 min long. If a Transformation Academy participant misses a class they can make it up by taking 1x Swift class per week.

The Swift class times are:
Monday 7am & 7:30pm
Tuesday 7am & 5pm
Wednesday 7am & 7:30pm
Thursday 10am & 5pm (babysitting available)
Friday 10am & 4pm
Saturday 8am & 11:30am
Sunday 8:30am

FAQ
What happens if I miss a class?
Even if you miss a few classes you'll still be able to see great results from 2-3 classes per week. With the additional Swift classes, you have plenty of options to stay on pace.

Will you have another Transformation Academy soon?
We do not have another date set we do these every few months. If you are thinking about it act now!

I’m really out of shape can I do this?
This program is designed for people who are not working out or have ever worked out. We will be able to slowly bring you back to better fitness. If you are still apprehensive please call and stop by the gym. We'll be able to walk you through what type of exercises we will be doing and together we can make sure that it's an appropriate level.

What does a class look like?
The class will be 45min long. first 10-15min will be a slow and gradual warm-up. The next 10-15min we will focus on 1-2 movements for the day this can be a lift with dumbbells, bodyweight, or conditioning such as the rower. From min 30-40 we will be doing a faster pace circuit. The final 5min will be a cooldown and stretch.

I can only make 2 classes will I still see results?
As stated above with 13x Swift classes to choose from per week you should be able to find a time to make-up a class. You will see benefit from 2 classes, however, the more classes you take the faster your progress will be. There are no required amount of classes that you have to take, however, we recommend doing 3-4 classes per week.

Is this a CrossFit class?
This is not a CrossFit class. We will be working on the fundamentals of bodyweight movements, some lighter dumbbell & medicine ball work, as well as conditioning work with bikes and rowers. There is no barbell lifting and no high-skill gymnastics movement.

Crossfit-TNT

3683 New Town Blvd,

St. Charles, MO 63301

Phone. 636-724-6464

Email. Rochelle@crossfit-tnt.com

URL. http://www.crossfit-tnt.com