It can be hard to push to that next level on your own, that’s why the Fitness Lab created 21 day and 42 day (6 week) challenges. With an unlimited pass for TFL Team Training Sessions, a nutrition plan, guidance from coaches and a supportive TFL community, you have all the tools you need to get the results you want.
We’ve received some great questions about the program and we’ve answered the most common ones below. Please email us if you have additional questions!
Who are our challenges 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 or 42 days you will push yourself to get to your next level of health and fitness. It’s a commitment to workout with more consistency, more often, and to eat healthier.
If you’re new to or getting back into fitness, the program provides you with the foundation and discipline for healthy habits going forward. You’ll increase your activity, eat healthier, 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 already consistently making healthy choices and carving out time for an active lifestyle, there’s always another level deeper to go! Mixing up your routine and pushing yourself can help you get to that next level of fitness.
What can I accomplish in 21 or 42 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 really the key, and a healthy dose of discipline doesn’t hurt either. If you have specific goals for your program, we’re happy to help you customize the program to meet your needs.
What happens in class?
We focus on creating a fun, welcoming atmosphere where coming to class 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.
Classes are open to everyone, no matter what your level is. We can 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.
Regardless of your level, come to class prepared to sweat! Our classes are designed to be vigorous, High Intensity Interval Training (HIIT) training sessions. All classes start with a dynamic warm up, then move to the main workout of 2-4 circuits of 6-8 exercises, depending on the day. We use a variety of equipment: TRX, sleds, med balls, dumbbells, bodyweight, ropes, water rowers, Air 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.
Classes are limited to 24 people. This gives the coach the opportunity to help you with form, technique and make adjustments as needed on the fly.
Pictures and videos of our training sessions can be found on our Facebook and Instagram pages.
If you are concerned the pace of the classes may be too much in the beginning, we highly recommend you add our Personal Training option to your challenge purchase. Personal Training is ideal for for people who are new to exercise, coming off of an injury or just getting back into it. Details are below.
How often should I come to class?
We recommend that participants attend class 3-5 times a week to see the best results. We also recommend allowing more than 12 hours between a workout to allow yourself to recover – Rest is an important component to building muscle! So if you’re attending a 6:30pm class on Wednesday, we don’t recommend attending a 6am class the next day.
What if I’m injured or can’t keep up with the class?
TFL classes are for every body! We love to train people who are new to exercise or just getting back into it. We work with where your body is at right now and then progress you safely. Before the program starts we can discuss your concerns and modify the exercises to meet your needs.
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.
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 olympic lifting or doing heavy workloads as fast as possible. Our philosophy is based on functional training. We focus on training the whole body, to become stronger, to move better, become more flexible, and improve your fitness from top to bottom.
What classes can I take? How long are the workouts?
Classes are 50 minutes, unless otherwise noted. We recommend attending class 3-5 times a week during the challenge.
Why should I add Small Group Training Sessions?
Small Group Training is the best environment (outside of one-on-one personal training) for people who are new to exercise or just getting back into it. Small Group Training sessions are 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. Personal Training 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.
During your 50-minute Personal Training sessions, your coach is able to teach you the movements and exercises that you’ll be doing in the Team Training sessions. Sessions are hands-on and interactive. It’s a great opportunity for you to be able to ask questions, learn how to move safely and effectively, and get the best results possible during your 21 or 42 Day Challenge!
Most of our challenges include Small Group Training sessions. If your challenge does not include small group training, you can add them for a reduced fee.
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 we have years of experience eating clean and have had great results helping our clients eat clean. Additionally, if you have any dietary concerns or limitations we can work with you to customize the plan to meet your needs.
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