2023 Fitness & Nutrition

Challenge 6.0
Winter-To-Spring
MakeOver Challenge
The latest Team Fitness challenge program is on! It’s 10 weeks of training and
nutrition designed to improve your fitness level, body composition, eating behavior,
exercise compliance, and overall cellular health.
This is our big spring PUSH toward the summer season. You can compete on a team of 2,
3, or 4, or as an individual. Each team or individual will get points for both workouts
completed and body composition changes over the 10 weeks. Both team training
(classes) and private training will earn points. (Only 1 workout per day, up to 6 per
week, will count.)
The Challenge runs from January 23 to April 16th. We will count each individual’s best 9
weeks, disregarding their worst week of exercise compliance.

Challenge Points/Objectives
• How many workouts can each individual AND team complete at Team Fitness
between Monday, January 23rd and Sunday, April 16th? (Not including the 2-week
reset.)

• How much can each individual and team GAIN in lean body mass and LOSE in fat
weight?

This is both a team competition and an individual competition. The top teams and the top
individuals will be recognized.
The Body Composition Analysis will feature the InBody 570 bioelectrical impedance
analyzer. We are the only facility in the Seacoast area that offers this advanced
technology (see the InBody brochure). Our New England Patriots use it!

Page 1 of 3
 2023 Winter-To-Spring MakeOver Challenge

Choose Your Package

Package #1 Challenge + 2 InBody scans
Initial Nutrition Consultation
$159
Package #2 Challenge + 3 InBody scans
Initial Nutrition Consultation
$179
Package #3 Challenge + 4 InBody scans
Initial Nutrition Consultation
$199
Note: All InBody scans must be used during the Challenge 6.0 time period.

Nutrition Programming/Consultation Add-Ons

You can enhance your competitive edge in the Challenge by consulting with Katherine,
our nutrition coach. She can provide help with:
• Goal setting
• Diet recall and recalibration
• Strategies for emotional/stress eating
• A detailed nutrition prescription
• Kcal periodization
• Understanding hormones and fat weight loss
• Supplementation consultation and recommendation
Nutrition Add-On #1: Weekly 20-minute check-ins $159
Nutrition Add-On #2: Bi-weekly 20-minute check-ins $79
Nutrition Programming / Rx 1-hour appointments:
Pack of 1: $59
Pack of 2 $99
Pack of 3 $119
Add-ons #1 and #2 would be for TF athletes who have been through one or more of our
nutrition lecture series and who would like a bit of extra review, accountability, and fine-
tuning around nutrition. The 1-hour appointments are for those who want deeper
guidance on specific eating and supplementation issues.

Page 2 of 3
 2023 Winter-To-Spring MakeOver Challenge
Steps To Follow:
1. Choose your Challenge package
2. Choose Nutrition Add-On (optional)
3. Follow Diet Recall instructions (see link below)
4. Follow InBody pre-scan guidelines (see link below)
5. Schedule InBody scan
6. Get Nutrition packet / instructions
7. Download nutrition app
8. Get ready to work for that summer body!

Challenge 6.0 Calendar

January 2–22:
• Create or join a team (if you want to be on one)
• Register for the Challenge
• Get Diet Recall and InBody Scan instructions
• Choose Nutrition Consultation package (optional)
• Complete InBody #1
• Brag about your team’s athletic prowess!

January 23 CHALLENGE 6.0 BEGINS

Week 1 January 23 – 29
Week 2 January 30 – February 5
Week 3 February 6 – 12
Week 4 February 13 – 19
February break February 20 – March 5
Week 5 March 6 – 12
Week 6 March 13 – 19
Week 7 March 20 – 26
Week 8 March 27 – April 2
Week 9 April 3 – 9
Week 10 April 10 – 16

April 17 – 28 Complete final InBody scan

May Winners announced
Team Fitness party TBA

Now you can enjoy a SUPERFIT summer!

Page 3 of 3