Eight Week Fitness Challenge



Start Date Pushed Back!

If you missed the Sept. 30th start date, you can start this coming Monday October 7th! Thanksgiving falls during that last week, but some classes will still be on the schedule. (Just not the 6 am class the day after Thanksgiving!)



One of the biggest challenges you face as an adult is the ever widening gap between what you think you should be able to do vs what you actually can do, whether that’s a day of yard work on the weekend, playing and keeping up with the kids, or simply getting through the day and feeling good.

You have to hit your marks and get through all the adult responsibilities.  But, you also know that if you don’t take better care of yourself, that something is going to give.

Or maybe you’re not doing too badly. You might run a few miles here and there or generally stay active, but you’ve been feeling a little stuck and want to take things to the next level.

If either of these sounds like you, then you’re like the vast majority of the clients I train.

  • You don’t have a lot of time to get away and work out.
  • You know that you need to eat better, but you aren’t willing to give up everything for an extreme diet.
  • You’ve got a lot of bases that need to get covered, but you don’t have a clear picture of how to get it all done.

I hear you. That’s why I started 513FIT. Over the years I’ve trained hundreds of clients like you.

And that’s why I’m offering the Eight Week Fitness Restart.

To get started, contact Charlie at 513fit@gmail.com and reserve you space today! 

  • I’m more than happy to answer any questions you might have prior to getting started.
  • Please specify which class times you prefer.
    Classes are held at 6 am, 8 am, and 5 pm on Mondays Wednesdays and Fridays.
  • If you take action prior to September 30, you can try a class for free.
  • The dates are September 30 – November 22, 2019 and the cost is $150
  • Payment can be made by check to 513FIT or through Venmo to Charlie-Levine-1
  • 513FIT classes are held at Aikido of Cincinnati, 6620 Montgomery Road in the center suite at the Kennedy Heights Cultural Campus.
  • Showers and changing rooms are available

The Eight Week Fitness Challenge is NOT:

  • Workouts that are thrown together with no objective other than to make you sore and tired.
  • Constant hunger and living on a diet of plain chicken/tilapia/egg whites and steamed broccoli
  • Getting pressured to buy a line of overpriced pills, powders, shakes, or juices
  • Giving up coffee, beer, bacon, and tacos

So what is it?

  • Three focused 45 minute workouts per week that can be adjusted to different levels of strength and fitness
  • Extra workouts that you can do on your own that are based on science and best practices.
  • A simple tracking system to make sure that you’re consistent in a few key actions that will take you far
  • A healthy and sustainable approach to food that isn’t boring or overly restrictive
  • Simple adjustments to everyday life to help you feel better and reach your fitness goals more easily
  • You, getting fitter, stronger, and feeling better!

The Eight Week Challenge provides the coaching, structure, fills in the gaps to help you put it all together, and gets you team mates to cheer for you along the way.

Workouts

These are designed to provide the most benefit by focusing on a handful of things that are mission critical: rebuilding lean muscle, overall strength, mobility and coordination. All of the movements that make up the workouts can be scaled up or down so that you can train at the right level for your needs.

How it works:

We stretch as a group, then go over the first training circuit.

There are four movements which can be individualized as needed. Work for :55, rest for :25 as you move to the next station. Repeat this circuit three times. This takes just over 15 minutes.

Rest, review the next circuit and perform that three times. Finish with a few minutes of stretching as a group.

The basic program design for most of our workouts:

  • Lower body knee dominant – squats or lunges. Or lower body hip dominant – emphasis on the back of the thighs, glutes, and posture muscles
  • Upper body push or pull -push-ups, rows, curls, overhead presses, dips, etc.
  • Athleticism/Heart Rate/Total Body -running/agility work/bear crawls, etc.
  • Abs or mobility -work the midsection or stretch and let your heart rate come back down

The workload shifts from upper body to lower body and the abs/mobility station allows for your heart rate to come back down.

By going into the strength work with a chance to catch your breath, you can move bigger weights and perform more challenging variations of body weight movements. Remember, the goal is to get better, not just tired!

Randomly jumping around or doing sets of 50 reps might get you sore and sweaty, but it’s like constantly changing the channels and then wondering why there’s no clear plot on any one show and wondering where the time went. Do fewer things and do them better.

Extras

If you’ve got time for an additional workout or if you miss a session, then these have you covered. These are simple, effective, and easy to put into practice.

A sane approach to food

Most of my diet advice can be summed up in one sentence: Eat like an adult most of the time.

On a scale of one to ten, one looks like a six year old’s birthday party, ten looks like a body builder’s plain boiled chicken and broccoli, try to be at around a six or seven most of the time.

You getting stronger, fitter, and feeling way better

One thing that I hear a lot from my clients is how much better they feel after finishing a workout and how much they feel the difference in everyday life.

The goal is to get better, not just to get tired.

We’re going to quantify

We’re going to test a few areas of strength and endurance and track a couple of additional areas that tell a more complete story than just weight on a scale.

We’re going to keep it real

No one gets out of shape overnight. No one gets back in shape overnight. But, by cutting out the busywork and sticking with a handful of things that give you the most bang for your buck – training and eating smart, making sleep a priority, and setting good (not perfect and unsustainable) habits in place, you will see progress and you’ll be set up for long term success.

To recap:

  • The challenge runs from September 30 to November 22, 2019
  • The cost is $150
  • The address is 6620 Montgomery Road, Cincinnati OH, 45213 (We train inside of Aikido of Cincinnati, located in the center suite)
  • You get three workouts per week x eight weeks = 24 workouts
  • You’ll get diet and training information that’s sane, actionable, and sustainable

Signing up

Space really is limited and availability is on a first-come, first-serve basis. I want to be able to coach everyone and not just yell “woo!” at random intervals. Don’t wait to get in touch.

Referral Program

If you tell a friend and they sign up as well, then have them mention in their email that they heard about this offer from you. You’ll get half off. Refer two people and you get this offer for free!

If you heard about this offer from someone, whether that was in person or through social media, let me know and they’ll get rewarded for taking part in the referral program.

To keep things simple, if you refer someone you just get credit for them individually, even if they in turn, bring in other people. Otherwise things get hard to track.

To get started, contact Charlie at 513fit@gmail.com and reserve your space today!