Partners
    Partners

    WELCOME TO THE SWEAT & SHRED CHALLENGE

    Thank you for signing up for this fun 8 – week challenge brought to you by Ally Chargualaf of Force Strength & Conditioning in Bellevue, WA!  In order for Ally to create your personalized meal plan and exercise plan you must fill out the below in take form. This form is due no later than April 29, 2020.

    IN TAKE FORM

    What to Expect

    Meal & Workout Plans

    Each participant will receive a custom meal plan + at home workout to follow for 8 weeks.

    Community Support

    Get support from Ally and your peers in the private Facebook group + weekly live Q & As.

    Weekly Check-ins

    Check-ins will ensure accountability and updates in plans if needed. Please note that transformations will take time, and you need to follow the plans to a T.

    Cash Prizes

    Top 3 transformations will receive cash prizes!
    1st place: $300, 2nd place: $150, 3rd place: Buy in $

    Fall in love with the Process and the Results will come.

    Eric Thomas

    Motivational Speaker

    challenge rules & guidelines

    weekly Check-ins

    Each participant must submit weekly check-ins between Sunday & Monday with photos.  Any missed check-in will automatically disqualify the participant from winning the cash prizes.

     

    Weekly Check-in

    Join private facebook group

    In this Facebook group you will be with other challengers where you can lean on each other for support.  Ally will also be going live each week to answer your questions!

    Facebook Group

    Follow your plans

    In order to see the best results, you must follow both your meal & exercise plans.  Yes, you may find yourself craving a certain food however if it is not written in the plan then it can not be consumed.  For any questions, feel free to reach out to Ally.

    Contact Ally

    CHALLENGE TIMELINE

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    Registration & In-Take Form Due

    To allow time for all meal plans to be created and to give you time to grocery shop, all in-take forms are due by 4/29.

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    Plans Will Be Delivered

    This will be the guaranteed date you will receive your plans. To get your plans earlier please complete your in-take form ASAP.

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    1st Day of the Challenge

    Congratulations on your 1st day of the next 8 weeks! It will be challenging but it will be worth it!

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    1st Facebook Live Q & A

    Ally will be going live in the private Facebook group to answer any questions.

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    Weekly Check-ins Due

    Every Monday by 12pm PST, your weekly check-ins are due. Please use the link located in the guidelines for check-ins.

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    Last Day of Challenge

    Congratulations! You have completed the 8 week challenge! You should feel proud of what you accomplished over the past 8 weeks! Winners will be announced no later than July 3rd!

    Sweat & Shred FAQs

    You will need resistance bands, loop bands, kitchen scale, meal containers, dumbbells or soup cans/water bottles. Examples of bands and scales are linked.

    Ally will provide approved options however if it’s not on your plan you are unable to substitute. Ie. If you are craving mushrooms and mushrooms are not labeled on the plan you are unable to swap out.

    ABSOLUTELY! Ally will provide you with a yummy coffee recipe however all coffee consumed must be either with her recipe or plain black.

    Results you want = no alcohol.  Alcohol will not be in any of the plans.  Remember this is only 8 weeks, and results are based off commitment.  Remember your why.

    Each meal plan is custom to each individual, and cannot be shared with others.  You can post photos of food however please do not share recipes since they are intellectual property of Ally Chargualaf.

    Yes you can however please be aware that you could end up being in too much of caloric deficit.  The nutrition/workouts are planned according to the output that is laid out for you in the program.  If you have any questions please email ally@forcestrengthandconditioning.com. 

    The workout plans are designed to build strength & lean muscle and burn fat.  You can expect strength exercises and some cardio.

    Ally does not believe in the Keto diet and intermittent fasting unless for medical purposes.  These meals plans are tried and true to her beliefs…real food for real results.  Also, there are no protein powders or bars in her meals plans.