It can be hard to push to that next level on your own, that’s why our 21 Day Small Group Training (SGT) Challenge is here. With an unlimited 21-day pass for TFL Small Group Training Sessions (SGT), a nutrition plan, guidance from coaches and a supportive TFL community, you have all the tools you need to get the results you want.
Many of you have had great questions about the program and we’ve answered the most common ones below. Please email us if you have additional questions!
Who is the 21 Day SGT Challenge program for?
This program is great for any body of any gender or age (18+), and all levels. The “challenge” isn’t a group competition, it’s a personal statement that for 21 days you will push yourself to get to your next level of health and fitness. You will commit to workout with consistency, with laser focus and to eat healthier.
If you’re new to or getting back into fitness, 21 days provides the foundation and discipline for healthy habits going forward. You’ll increase your activity, join a supportive community, and get expert guidance – factors that can be the make or break difference between making lasting changes and reverting to old habits.
If you’re consistently making healthy choices and carving out time for an active lifestyle you will energize your workouts with new exercises and challenges! Mixing up your routine and pushing yourself can help you get to that next level of fitness.
What can I accomplish in 21 days?
When you commit to an exercise and nutrition program you’d be surprised what you can achieve in a short period of time. From losing weight, dropping a clothing size, having more energy, being stronger, or working towards a specific fitness goal, we can help you get there. Consistency is the key, and a healthy dose of discipline doesn’t hurt either. If you have specific goals for the 21 days we’re happy to help you customize the program to meet your needs.
What happens in a Small Group Training Session (SGT)?
SGT sessions are strictly limited to 4 people, featuring hands on coaching and tailored programming to best meet your personal needs. Your coach will assist you with form, technique and make adjustments as needed for the best results. SGT sessions focus on improving your strength, core strength, flexibility, and movement to meet your specific needs and goals. In a small group setting you will see faster and better results over a shorter period of time, compared to attending group classes with many more people.
SGT is the best environment (outside of one-on-one personal training) for people who are new to exercise or just getting back into it. We focus on creating a fun, welcoming atmosphere where attending sessions adds to the quality of your day. Our training philosophy is based on functional movement and we train people to be able to enjoy an active lifestyle outside of the gym. We make sure you can do all of the activities you want to do and prevent injury.
The SGT program is open to everyone, no matter what your level is. The small group size allows us to easily modify any exercise appropriate to where you are. If you have an injury, we can provide an alternative exercise that is right for you. If you are stronger in other areas we also provide progressions to make the exercise more challenging.
No matter your level or goal, SGT sessions are designed to be vigorous, High Intensity Interval Training (HIIT) training sessions. The structure of a session varies, but generally we start with a dynamic warm up, then move to the main workout of 2-4 rounds of 6-8 exercises. We use a variety of equipment: TRX, sleds, med balls, dumbbells, bodyweight, ropes, water rowers, air dyne bikes, agility drills, stability work, core and HIIT intervals. We aim to create interesting, challenging workouts that work the whole body and are never boring!
This approach maximizes the time spent in the gym; you build muscle and strength while also boosting your metabolism and catalyzing weight loss.
Pictures and videos of our training sessions can be found on our Facebook and Instagram pages.
How often should I attend SGT sessions?
We recommend that people attend 3-5 sessions a week. This enables you to both significantly increase your activity and take advantage of your 21-Day unlimited pass.
What if I’m injured or can’t keep up?
SGT is for every body! One of the best parts of SGT is the ability to customize exercises to meet the specific needs of those who attend. We focus on training your body where it is right now and progress you safely.
We are very experienced modifying exercises based on fitness level or injury. For example, if we have programmed pushups and you can’t do pushups due to a rotator cuff injury then you would do plank or another appropriate exercise. We have modifications and progressions for each exercise station so we can meet people where they are. This makes the workouts adaptable and specific to people’s needs.
Before the program starts, we will schedule one-on-one consultations with all participants discuss your goals and determine how best to meet your needs.
If you have a specific concern, please email us to discuss before signing up.
Is this Crossfit?
We are not a crossfit studio! Although some exercises may look similar to what you’d see in a crossfit gym, a primary difference is that our sessions are not focused on heavy lifting. Our philosophy is based on functional training. We focus on training the whole body, how you move, to become more flexible and fit.
Which sessions can I take? How long are the workouts?
SGT sessions are 50 minutes and are offered at the following days and times:
- Monday: 8:00am, 11:00am, 4:00pm
- Tuesday: 6:00am, 11:00am, 5:30pm
- Wednesday: 8:00am, 11:00am, 4:00pm
- Thursday: 6:00am, 11:00am, 5:30pm
- Friday: 8:00am, 11:00am, 4:00pm
- Saturday: 10:00am, 11:00am
If you cannot make any of the times offered but are interested in the program, please email us and let us know when you would be able to attend!
What nutrition plan do you follow?
We use a basic, clean eating plan. We don’t subscribe to paleo, zone or Atkins diets/plans. We believe in clean eating – whole, unprocessed or low processed foods, portion control and being sensible about what you put into your body. We are not nutritionists, but if you have any dietary concerns or limitations, we can work with you to customize the plan to meet your needs.
How can I sign up?
There is limited space so sign up ASAP!
What is your refund policy?
You can receive a 100% refund if:
- You notify us by email within 3 days of your sign up date that you have decided not to participate.
- You go through our program, follow our guidance, and you are not happy with your results, we offer you a complete refund.
- In the event you are ill or injured prior to the program start date, refunds will be decided on a case by case basis.
You can receive a 75% refund if:
- You attend at least one class/session and give us notice by email within 7 days of the program start date.
You can receive a prorated refund to your TFL account:
- After the first week of the program, if you need to cancel for any reason (other than as stated above) you will receive a prorated refund to your Fitness Lab account. These funds can be used for any TFL training programs or merchandise.
Let us know if you have any more questions!
dillon@thefitnesslab.com Owner, Your Coach
rachel@thefitnesslab.biz, Assistant Manager, Your Coach