CHALLENGER GUIDE

JADE ROBERTSLOST 15.5KG

12 WEEK CHALLENGE | 2016

PAUL UDELOST 20.1KG

12 WEEK CHALLENGE | 2016

PRE-CHALLENGE CHECKLISTGET YOURSELF ORGANISED FOR THE NEXT 8 WEEKS

Check Your DatesOnce you have signed up, visit your club and let them know you are a participant. They will provide you with a list of the group training session times and locations for the next 8 weeks, as well as your workout program and important documents to sign.

If you’re going to enlist the help of our Fitness Professionals during the challenge, take the time to book in any necessary appointments, including personal training sessions, nutrition consultations, extra measurements etc.

Book Your Appointments

Log In To The PortalThe portal will become your ultimate health and fitness companion for the next 8 weeks. Download your weekly meal plans and recipes, create shopping lists, watch exercise tutorials and keep up to date with housekeeping items – it is your one-stop-shop for everything you need to stay on track.

Get Your MeasurementsDon’t miss your scheduled measurement sessions. You'll receive bonus points for attending, plus it’s a great reference point so you know exactly where you’re starting and how well you’re tracking. How will we size you up? We’ll take your weight, measurements and skinfolds, plus before and after photos.

Your personal goals are what encouraged you to sign up, but it's teamwork that will keep you going. Like the Goodlife Transformation Challenge Facebook page to stay up to date and become a member of the online forum to stay committed and help others along the way. Make sure you share your progress with us on social media by hashtagging #goodlife8wc.

Connect With Us

As part of your 8 Week Challenge journey and to be eligible to win, you are required to keep a food diary. Use the weekly meal diary template at the back of this guide and record everything you consume or download a free calorie counting app like MyFitnessPal to keep track of what you're eating and get it signed off by your Fitness Director each week.

Start Your Food Diary

Over the next 8 weeks you can accumulate a total of 200 points for doing various fitness activities at your local Goodlife club. All the details on how to earn your points will be provided in this guide. The more points you earn, the better chance you have of becoming your club winner. The judging criteria is weighted on 80% accumulation of points and 20% of your before and after photos and measurements.

Understanding The Points System

For class times visit GOODLIFE.COM.AU/CYCLE

Want maximum results in minimum time?

Turn up the dial in one of our cycle classes.

Check this tab regularly to stay up to date with the latest news, events & important notices

Need some extra motivation? Check out the weekly articles to keep you on track

Start your meal prep with a week's worth of delicious &

nutritious recipes

Not sure how to perform an exercise from the training program? Check

out these video tutorials

CONNECT WITH USJOIN THE FORUM & MEET YOUR FELLOW CHALLENGERS

LIKE US ON FACEBOOKCheck out the 8 Week Challenge Facebook page to stay up to date.

JOIN THE COMMUNITY FORUMBecome a member of the community forum to stay

committed and help others along the way.

SHARE YOUR SELFIES Follow @goodlifehc on Instagram and share your sweaty selfies by using #goodlife8wc

LOG IN TO THE PORTAL MOTIVATION, NUTRITION & SUPPORT

The portal will become your ultimate gym companion for the next 8 weeks. Full of articles, recipes and nutrition plans, you will have all the

answers you need to achieve your goals.

LO G I N N O W

Logging in for the first time? Register your details to receive your activation email. Use the access code: 8WCTRNSOCT16

L I K E U S J O I N U S F O L LO W U S

KEY DATES & POINTS SYSTEM

W E E K C O M M E N C I N G A C T I V I T Y D E TA I L S M A X P O I N T S

0 15TH OCTOBER BEFORE MEASUREMENTS & PHOTOSGROUP TRAINING SESSION –

1 22TH OCTOBER 35

2 29TH OCTOBER 21

3 5TH NOVEMBER 21

4 12TH NOVEMBER MEGA WORKOUT EVENT 25

5 19TH NOVEMBER 21

6 26TH NOVEMBER 21

7 3RD DECEMBER 21

8 10TH DECEMBER AFTER MEASUREMENTS & PHOTOS GROUP TRAINING SESSION 35

9 12TH DECEMBER IN-CLUB AWARDS EVENT –

P O I N T S D E S C R I P T I O N

10 POINTS BEFORE MEASUREMENTS & PHOTOS

10 POINTS AFTER MEASUREMENTS & PHOTOS

4 POINTS 1-ON-1 PT OR SGT SESSION (MAX 2 PER WEEK)

4 POINTS GROUP WORKOUT SESSION - WEEK 0 & 8

4 POINTS MEGA GROUP WORKOUT EVENT - WEEK 4

3 POINTS GROUP FITNESS CLASS (MAX 2 PER WEEK)

2 POINTS WEEKLY MEAL DIARY SUBMISSIONS

2 POINTS BONUS POINTS

1 POINT OTHER GYM ATTENDANCE (MAX 3 PER WEEK)

CALENDAR OF ACTIVITIES & POINTS

BREAKDOWN OF POINTS

WEE

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WEE

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DAY

1D

AY 2

DAY

3D

AY 4

DAY

5D

AY 6

DAY

7

TIM

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TIM

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MEA

L 2

TIM

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MEA

L 3

TIM

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MEA

L 4

TIM

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MEA

L 5

TIM

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MEA

L 6

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ER

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nt 8

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