At Station 14 Crossfit there are a number of different ways a new client can start their fitness journey with us, and as mentioned in our previous blog “Why we don’t advertise our prices” this is all based upon the clients goals, not the company’s headcount. But more often than not, the best initial results or ‘Bang for your buck” comes from our “6 week challenge” program. So what’s so special about it? Well, first of all, a client starts with either 4, 6 or 8 personal training sessions before they jump into the group classes. So by the time they hit the group classes they feel confident and competent, and will already be riding the results wave.
In addition to having a coach in the gym, they also have a nutrition coach, to keep them motivated and accountable for the first 6 weeks of their journey. And also to teach them how to create better lifelong habits. In our experience, the chances of success in the first 6 weeks skyrockets with the addition of nutrition coaching.
The timeframe also helps massively. 12 or 18 weeks is an awfully long time to stick to one plan, so we break it into small blocks of 6 weeks, and change the plan as the body changes. This gives us a chance to tweak calories and macros regularly and keep a close eye on the clients mental and physical well being.
So what does a 6 week challenge typically look like?
So let’s take our basic 6 weeks challenge and break it down. So after a client has had their no sweat intro, and using the prescriptive model, we’ve determined the 6 week challenge is the best course of action for them. The basic package would look like this:
- Week 1 – Nutrition consultation + Initial check-in.
- 4x 1:1 Personal Training sessions to conduct full movement assessment, cover all fundamental movements, discover and practice any limiters and scale appropriately. Take initial scores in each session for benchmark workouts (to retest in due course).
- Weeks 2-5 Weekly phone call check ins and result submissions.
- Attending 3-5 (but no limit on) group classes each week consistently. Preferably including a team workout.
- Weeks 6 – Attending 3-5 group classes (or 2 x PT sessions plus classes or 4x PT sessions, depending on package chosen).
- Final check-in + final results submission and “Moving forward goal review”.
During the goal review, we’ll discuss what’s the best option for the client moving forward and book the next goal review in.
We find that the more value and 1:1 attention the client receives, the better their results. So we strive to do all we can in those first vital weeks to keep people on track and establish good exercise and nutrition routines so they can move forward with confidence, into the next phase of their fitness journey.
If you’d like to know more about our 6 week challenge or you’d just like to pop in for a coffee and a chat about your goals, you can click the “book a free intro” button at the side of the page.
Alex
Founder & Co Owner,
Station 14 CrossFit, Goole.