7/30/2019 12 WC With Sarah Details and Information

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RESULTS WITH SARAH

12 Week Challenge

Unlimited Group Personal Training

Session Times:All sessions are 45 minutes

Monday 9.30am

6.15pm

Wednesday 5.30pm (TRX)

Thursday 8.30am

9.45am (TRX)

Friday 6.30am (TRX)

9.30am

$70— All inclusive / unlimited sessions each week$60—2 booked sessions per week

$35—1 booked session per week

$55—Private personal training session

$80—1 Private session & 1 group session

All Personal Training sessions include:

Pre Challenge goal setting workshop

Food and Exercise Diary

Nutritional advice

Facebook Support group

Weekly Fit Facts (Exercise, Nutrition & Lifestyle)

40+ page recipe book **NEW

Motivational wrist band

Goal setting & accountability

Measurements

Weekly challenges

Menu of health and fitness options...

Pre Challenge—Goal setting workshop—No charge

Testing Day—Cellular health test —$35

Testing Day—Nutrition work shop—$10

Week 1—Fitness Testing—$10

Week 2—Food Label workshop—$10

Week 4—Outdoor training session—$15

Testing Day— Goal setting workshop—No charge

Testing Day—Outdoor Training—$10

Week 7 Cooking class—$TBC

Week 9 —Outdoor training session—$15Week 11 Fitness Testing $10

Testing Day - Cellular health test—$35

Testing Day—Celebration Lunch!

Discounted package price will be available.

Shaw Fitness/Goodlife Gift Packs to first 5 to book 

Sarah ShawYour Personal Trainer

0438 779 177

fdipswich@goodlifehealthclubs.com.au

“I honestly believe that it was 

with Sarah’s support that I was able to put everything into place to ensure my success” Melissa—Winner 2012 

7/30/2019 12 WC With Sarah Details and Information

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Menu of health and fitness options explained…

Pre Challenge—Goal setting workshop—No chargeWednesday 20th February 6.30pmA great way for you to meet everyone on the team! We will talk fitness and eating strategies to get you started in the challenge.You will receive all your recipe books and goodies at this workshop

Testing Day—Cellular health test—$3523rd February 8.30am—10.30am (Testing Day)This session is run by Jeanette Shipton, Naturopath. A harmless test is performed and a comprehensive report willdetail…. (You are more than welcome to look at my last test results to get a better idea)Actual weight and ideal weightMuscle Mass and quality of muscleFat MassBMIBiological AgeCellular health for example inflammation, hormonal in balances etc

BMR—exactly how many calories you should be eating!You also have the option of repeating this test in week 12 to see your improvement.Your choice, 1st test, last test or both!) Included is the test and comprehensive personal report.

Testing Day— Nutrition work shop—$10Saturday 23rd February - 11amTake the stress out of understanding what you should and should not be eating. Don’t just be told don’t eat it or yes eat eat,understand why so you can make permanent lifestyle changes. Jeanette Shipton, Naturopath will also discuss weight loss froma naturopathic focus. Jeanette will also take this opportunity to explain your cellular health test. You will also learn which arethe best foods to eat for weight loss and how to plan a menu that is not only well balanced but enticing. You will also discover 

how hormones effect your weight loss and what you can do about it. Understanding how your appetite switch works will changethe way you look at food forever!

Week 1 & 11 Fitness Testing—$10Wednesday 27th March & Wednesday 8th May—6.30pmA baseline fitness testing session covering strength, cardio, flexibility and core. This is a new fitness testing program.This ‘test’ will give you some other area’s to focus on besides weight loss and body shape. We will retest your fitness at theend of the challenge to see how far you have come!

Week 2- Food Label workshop—$10Wednesday 6th March—6.30pmLet’s look at food labels, what are we eating and what are the food manufacturers selling us! Start making educated choices inthe supermarket. Analyze some of our favourite shopping trolley items and brands. This will be a fun andinteractive session at the supermarket.

Week 5 & 9 Outdoor training session—$15Wednesday 13th March & Wednesday 24th April 6.30pmShake things up….Every one is welcome

Week 6—Goal setting workshop—No charge6th April—leave 11amIt’s time to review where we have been and where we are going! Over lunch on Mt Cootha

Week 6—Mt Cootha Walk—$10Depart 11amHow far have we come with our fitness and where do we want to be at the end of our challenge.

Week 7 Cooking class—$TBC10th April (Tentative date) more details soonMinistry of food private cooking class just for us.

Sarah Shaw0438 779 177