What it is

Twelve weeks,finished before Christmas

Twelve weeks from 28 September puts the finish line the week before Christmas, and that’s on purpose. You won’t be scrambling three weeks out from Christmas. You’ll have been at it since spring.

The food

A deficit you canactually live on

This isn’t a crash diet. You eat a bit less than usual, not so little that you’re miserable by week three. And the app won’t let you drop your calories too low, even if you try.

Targets from your height, weight, age and how much you move
Protein stays high, so you keep what you built
101 recipes, logged in grams or scanned from a barcode
Nothing is banned. There is a Big Mac in the food library.

The training

Keep liftingheavy

Go light while you’re eating less and you just end up a smaller version of the same shape. Keep the weights heavy and your body holds onto the muscle while the fat comes off.

Four days if you have them, three or two if you do not
Tempo and target effort on every set
A form guide on every lift
Your cycle is built in, so a heavy week is expected rather than a failure

How it runs

Four steps,twelve weeks

01
Save your spot now
Doors close Sunday 27 September. Put your name down before then and your place is held, and everyone starts together on the Monday, which is most of the reason it works.
02
Get your program and your numbers
Training and calories built from your answers: your days, your equipment, your experience. You are never left guessing what to do.
03
Twelve weeks with the group
Log every session. Keep lifting heavy while the calories come down, so what you lose is fat rather than the muscle underneath it.
04
Finish in December
Look at the data: the sessions you did and the weight you held onto, next to where you started.

Who you are training with

Train likeyour host

Six years in the industry and more than a hundred women coached one to one. Chey does not hand out copy and paste plans, because she has seen how differently every body responds to the same training.

I take the time to understand you and what your week actually looks like. Your training should be something you enjoy and can keep doing, not something you endure.
Chey

She is doing the twelve weeks with you, not watching from the side. Same program, same numbers posted, in the group every week.

Hosting Summer Shred Chey

Training the same program, the same weeks, alongside you.

The prize

$500 cash,to the winner

$500 goes to the best transformation over the twelve weeks, judged on your photos and the training you logged. It is judged on merit, never drawn.

How judging works

Before you join

What the twelve weekswill and won’t do

What you get

Fat loss that keeps the shape underneath it
A deficit you can hold for twelve weeks without crashing
A version that works on two days a week, or five
Twelve weeks with everyone going at once

What it won’t do

Change in a fortnight. It is twelve weeks and it is meant to be.
A list of foods you are not allowed.
Replace real support if you are struggling with food or your body right now. Please read this first.

Opens with the app

Doors closeSunday 27 September

Summer Shred runs inside the ALTER YOU app. Get the app and you are in, with your program ready on day one.

Download the app

See the whole calendar

Summer Shred