Becca Gillen

       X 

  Unfuck

BUILD SHRED GROW CHALLENGES

The BUILD SHRED GROW Challenges are 8 week online group coaching blocks that use the Un*ck Method to focus on Fatloss, Reverse Dieting, or Muscle gain.

 

**NEXT INTAKE SEPTEMBER 2022**

EVERY 8 WEEK CHALLENGE INCLUDES

  • 8 weeks of online group coaching
  • 8 week Gym based or Home based workout plan (based on your preference)
  • Calories & Macros custom to your specific Fatloss, Reverse Diet or Muscle gaining phase
  • Portion Control guide (if you don't know how to track calories)
  • Access to the Tutorials programme (walk through video & voice over exercise demonstrations)
  • Access to the Recipe guides and Library which includes our secret 'Weekend Survival Guides' 
  • BUILD SHRED GROW challenge workbook & guide with Goal setting activities, Planner, Training log, Journal & Check-in assessment documents
  • Weekly check-in & feedback with your coach
  • Weekly educational workshop on topics covering Mindset, Nutrition & Training
  • BUILD SHRED GROW Community: a place to chat to all the other challenge women, share recipes, get to know each other, and support one another.
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"The challenge is not about who can lose the most weight, or gain the most muscle in the 8 weeks.. it's about challenging the habits & belief systems about dieting and food that created your struggle with weight loss in the first place." 

Becca Gillen

(Build Shred Grow Coach &

Creator of the Unf*ck Method)

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Take a look inside the challenge

Sound ON! A sneak peak of what's included in your 8 week challenge from Exercise Tutorials access & Workout Programmes, to workbooks & workshops, the Check-In process, and your options for Fatloss, Reverse Dieting, or Muscle Gain!

 

BUILD

  • The BUILD programme focuses on reverse dieting (coming out of a dieting phase) and increasing calories to allow for muscle building
  • 2 Options: Lower Body muscle building programme or Full Body Strength & Conditioning
  • BUILD programmes are suitable if you have access to a gym
  • 4 gym based workouts per week focused on Muscle Building
  • Reverse diet and bring calories up to a healthy level with the support of your coach
  • Build muscle while still staying lean
  • Suitable for those who have been dieting for a long time on low calories and/or those who want to build muscle
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SHRED

  • The SHRED programme focuses on Fatloss by implementing calorie deficit that doesn't starve you
  • 2 Options: SHRED from Home or SHRED from the Gym
  • Learn how implement a calorie deficit that keeps you full & fuelled with Zero banned foods or restricted foods
  • Home SHRED: 3 workouts per week
  • Gym SHRED: 4 workouts per week
  • All workouts in the SHRED focus on Fatloss by using a combination of weights, bodyweight & conditioning exercises
  • Learn how to lose fat and never be hungry
  • Learn how to plan your social life with our Weekend Survival guide that shows you how to adjust your calories while staying in a calorie deficit
  • Suitable for those who want to drop body fat while 
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GROW

  • The GROW element of the challenges are all about mindset and personal development 
  • ALL SHRED & BUILD programmes includes the GROW workshops & videos
  • Learn how to plan & schedule to improve consistency
  • Learn how to implement a flexible dieting approach to squash fears around food
  • Learn Goal setting techniques to help you smash your training goals
  • Use the Journal & Check-in reflections to build awareness around your thoughts & mood
  • Tune into the weekly live workshops on topics around Nutrition, Training & Mindset

BUILD SHRED GROW TESTIMONIALS 

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Challenge FAQ's 

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