Our Kick off Meeting is Saturday April 13th!
What: The ULTIMATE BODY CHALLENGE!!!
This is a team event, but more importantly an individual experience designed to give you the information and support you need to be successful in transforming your physique, your mind and your life. If you are READY to change; physically, mentally, emotionally, spiritually- and completely... you will want to be a part of this experience.
Why: So many reasons!
- You want and need guidance from a PROVEN, results oriented, certified trainer and experienced nutrition consultant to achieve your goals.
- You are tired of "trying" to reach your goal. And tired of the yo-yo diets.
- Life is passing you by as you feel your ideal body is out of reach
- Your weight makes you feel sad, depressed, uncomfortable or anxious and you have had enough!
- You are truly READY for change and a lean new you.
- And working as a team and winning some cool prizes will just be an extra bonus.
When: This is a 12 week journey
Our Kick Off meeting which includes: All the details you will need to be successful, your informational packet, 1st weigh in, before photos and optional body fat testing will be held:
Saturday April 13th, 2013 9:00am- 12:00 pm
There is no Challenge workout that day – just all the VERY IMPORTANT information you need to be successful with our program.
You NEED to be at this meeting even if you are not NEW to the program.
The ULTIMATE 12 week Body Challenge begins Monday April 15th and ends with the final weigh on Saturday July 6th, just in time to strut your stuff off this summer!
Who: This "Challenge" is for anyone looking to improve their body composition, health and energy. Whether it's to shed those last five lbs., or 50+ lbs, our program will work for you.
This is also for anyone working on maintaining their loss.
New behaviors take time to fully develop and often your body transformation comes faster than your brain can process.
We welcome and encourage those who have lost weight to continue the journey with us.
Your Head Coach, Bonnie Lefrak will oversee the entire program, the workouts, and your food journals.
Where: All of our classes and programs take place at:
The Fitness Asylum, 56 Summer Street, Shrewsbury MA.
What is the cost?
The total cost for the entire program is $359
*We do offer an EARLY BIRD DISCOUNT of $329
(Invest just $3.65 a day for this life changing program)
You must be paid in full by Monday April 1st to get the EARLY BIRD DISCOUNT of $329.
This cost includes one fat shredding Bootcamp per week, plus the (priceless) INVALUABLE and proprietary NUTRITION information you need for a lifetime of success.
If you choose to do additional workouts each week (and we hope you do) - you can- The additional Body Challenge Bootcamp workout will cost you $5.
After 4/1/2013 the cost will be $359.
On 4/13 or after the cost will be $399 if space remains.
BOOTCAMP ONLY OPTION:
If you would like to do the workouts ONLY- you may. That cost is $169
Additional weekly workouts (body challenge workouts only- are $5)
You will not be weighed in- nor be receiving any of the nutrition information.
BUT- you can still enjoy an amazing workout.
What is included in the fee when I join The Body Challenge?
Each Participant in the 12 Week Ultimate Body Challenge will receive:
- One Body Challenge Bootcamp per week (your choice of day/ time) $180 Value
- Additional Bootcamps for just $5
- Expert Nutrition/ Healthy Eating Program $399 Value
- Proprietary Workbook with a detailed eating template, shopping lists, invaluable tools and references.
- Email access to me 24/7 for all your needs and questions
- Weekly review of your food journal
- Team support
- Special Edition Body Challenge Tank Top $25 Value
- Eligibility for cash prizes
Keep in mind- what you receive with the NUTRITION piece of this program is truly a lifetime value. I am confident in saying the real value of this program - priceless.... Our testimonials will confirm.
What are the day & time commitment?
You will weigh in once weekly and turn in a food journal at a Body Challenge Class time.
We will have 15+ Body Challenge Bootcamp classes on the schedule and you may pick and choose whichever ones work best for you!
Mondays 5:30am 9:00am, 10:00am, 5:30pm, 6:30pm and 7:30pm
Tuesdays 10:00am and 6:30pm
Wednesdays 5:30am, 9:00am, and 5:30pm
Thursdays 10:00am and 4:30pm
Saturdays 7:00am, 8:15am and 9:30am
* Workout schedule subject to change. Classes that are not well attended will be eliminated.
One workout is included in your fee. Additional Body Challenge Workouts are $5.
The workouts are not a REQUIREMENT to be part of the challenge, but food journaling and weigh ins would be.
What else is required of me?
The other day and time commitments would be managing your personal time so that you can acclimate to a new way of living and eating.
You will also need to log your food. The EASIEST way to do that is to sign up for a free account on www.fitday.com or a similar ON LINE site that calculates all of your calories and macronutrients for you.
Other sites are:
What are the workouts like?
The workouts are a circuit style Bootcamp workout that can be modified as needed. We have people of all ages and fitness levels working out together.
The workouts are designed to be challenging and progressive.
How much weight will I lose?
The weight loss totals will vary. With a 12 week challenge you can expect to lose 5 lbs on the low side up to 50 lbs if you have significant weigh to lose.
Ideally most people (with weight to lose) would be in the 10-25 lb range.
How is this different than say Weight Watchers or Jenny Craig (Nutri- System, Atkins Etc?)
Almost any diet will work, at first. Most "diets" though, are not realistic, they are not based on enough food, or real food, and they are NOT sustainable long term. This program is very DIFFERENT than anything else you have ever tried.
No cookie cutter 1200 calorie a day diet with fake foods. No starving and out of control cravings.
You will be on a food plan that is all about real food, and eating maybe more than you have previously! Ps: Frankly- I love Weight Watchers, I get all of their clients....
Will you be writing me a diet?
The proprietary workbook that you will receive upon starting will give you a clear guide to help you design your own plan (based on the foods I suggest). You will learn how to eat, what to eat and how much to eat. I am available 24/7 by email and phone if you have any questions.
Is there a guarantee that I will lose weight?
Nope, no guarantees. I can assure you that you WILL get all the tools to be successful. And I am 150% committed to every single person, so I will do everything in my power to help you succeed, but you will have to do the work. You have to want it.
What about refunds?
Sorry, no. If you have an unforeseen medical emergency, then I will gladly apply your fee to a service you can use in the future. Once you are in the program and have all the information, that information is yours to keep forever. I can't get part of your brain back...
Are there supplements or special foods I will need to buy?
You will have to buy FOOD. Lots of fresh, high quality food. As for supplements? I do cover that in the workbook, and you can decide if you need to supplement with Vitamin D, Fish Oil, and Protein Powder etc.
Is this a contest?
Yes and no. Each team is looking to beat the other with total body weight by %. Also, there will be individual winners as well. The reality is, if you stay in the game for the 12 weeks you will lose weight and
therefore, everyone wins. It's YOU versus YOU.
What are the PRIZES!?
Note- you must weigh in every week and do your on line food journal in order to qualify for any prizes.
- Winner #1- The person who loses the highest % of body weight. (1st place) $250
- Winner #2- The person who loses the 2nd greatest % of body weight. (2nd place) $150
- Winner #3- “Wildcard winner” - Person who works the hardest- comes to class, Logs their food, and has a great attitude. The team captains and I will decide on this person $75 towards a service of choice (Kettlebell Classes, A Workshop, Boxing Class, Bootcamp Class, Private Training etc!)
OK...I'm wicked nervous - Can I call you?
Please call or email me (or text me!) any questions you may have.
This "challenge" is designed to be a fun experience that gives you a sustainable lifestyle change.
OK! I'm wicked excited - How do I sign up?
Awesome, welcome to the Challenge! You will need to have payment in check, money order, or good ol' cash paid no later than Wednesday April 1st, 2013 (for the best rate) mailed or hand delivered to Bonnie Lefrak.
Please have all checks or money order made payable to:
Bonnie Lefrak OR First Response Fitness Inc.
The mailing address would be:
61 Pine Ridge Dr
Franklin MA 02038
You can drop payment off anytime The Fitness Asylum is open and also we do have a mailbox located in the front of the building at 56 Summer St.
I began my journey into fitness by teaching Group Exercise starting in 1994. I became a certified personal trainer in 1998 and have had the great pleasure of working with clients of all ages, abilities, and backgrounds. I specialize in Nutrition Counseling, Bodybuilding & Figure Competition Prep, Kettlebell Training and Fitness Boxing. You can check out many of my client testimonials at my personal web site www.bonnielefrak.com
My certifications include:
- CrossFit Level 1 (CF-L1) Trainer
- Poliquin Biosignature Certified Coach
- USA Boxing Member & Certified Coach
- WNBF Professional Natural Bodybuilder
- AKC American Kettlebell Club Coach
- KickBox Fitness Instructor
- TRX Suspension Training Certified
- EFI Gravity Systems Certified
- INR Nutrition Certified Consultant
- Physical Mind Pilates Mat
- Mad Dogg Spinning
- YogaFit I & II
- ACE Certified Personal Trainer
- American Heartsavers CPR instructor
- Reebok Coreboard Certified Instructor
Not only have I trained thousands of sessions, both with individuals and groups, I was proud to be the inaugural Director and master instructor for the National Personal Training Institute in Waltham, MA where I personally taught nearly 200 (would-be) personal trainers the principles of nutrition, anatomy, physiology, kinesiology, programming, exercise technique and fitness business.
I have over 13 years of corporate Fitness Management, successfully managing clubs, programs and trainers, for some of the largest and most distinguished Fitness Businesses in the North East.
Currently, and finally - I am now completely focused on developing TRANSFORMATIONAL programming for my passion - your new 2nd home -
THE FITNESS ASYLUM in Shrewsbury Massachusetts.