GREEN ZONE 4 WEEK FITNESS CHALLENGE
The Green Zone Health & Fitness has created a 4 WEEK FITNESS CHALLENGE using science-based variables that are proven to deliver results!* The program, which includes 20-minute workouts and easy to follow meal plans, is designed to help you lose body fat, maintain lean muscle mass and help you achieve measurable, SUSTAINABLE results!*
We have PERSONALLY created every exercise, designed every variable and tailored every meal plan on the 4 WEEK FITNESS CHALLENGE. After years of personal training and working with HUNDREDS of clients, we KNOW HOW TO HELP YOU GET FIT.*
What You Get:
- Calendar with pre-loaded 20-minute workouts that can be done in a gym or at home.
- 4 weeks of easy to follow meal plans.
- Grocery shopping lists to save you time in the store!
- Pre-calculated calories and macronutrients for every meal.
- Nutrition guide which includes tips on eating out, supplement recommendations, meal prep instructions and more!
- Email reminders for scheduled workout check-ins.
- 24/7 access to us through the messenger feature on the app in case you have any questions or need further guidance along the way!
Challenges start EVERY MONDAY!
So grab your workout buddy (or just yourself) and SIGN UP for your 4 WEEK FITNESS CHALLENGE today!
Disclaimer*There is no guarantee of specific results and results can vary.
Frequently Asked Questions:
What type of person would benefit from this plan?
Anyone who is ready to commit to becoming a healthier, fitter and happier version of themselves! This plan is very doable and effective for anyone, regardless of age, life obligations (work, travel, school, family, etc.) or experience level with working out. Whether you are new to working out or an exercise veteran, this plan will work for you!*
Can I still be successful on the plan if I have an injury or have been injured in the past?
Yes! We have included modifications of every exercise along with video demonstrations to show how they should be performed. If you are still having trouble, you can contact us on the messaging feature on the Green Zone app and we can help you with additional modifications or exercise substitutions!
What do the meal plans look like?
There are four meal plans in the 4 WEEK FITNESS CHALLENGE (one for each week). Each day you will see what foods to eat for each meal, the amount of food to eat, any necessary prep instructions and food substitutions. Your meal plans will include a macro breakdown for each meal and each day as a whole. We include a weekly grocery shopping list to make your trip to the store easy and time efficient!
Do you have different meal plans for men and women?
Yes! We have created two different meal plans, one for men and one for women. Statistically, men burn more calories than women because the average man weighs more and has more muscle mass. Therefore, both meal plans are created around the average calorie burn for men and women.
What if I don’t like a food on the meal plan list?
We provide a food substitution list for each meal. The substitutions have already been calculated to ensure they are comparable in calories and macros to what is listed on your plan.
Do I have to be vegan to follow your meal plan?
No! Those of you who have been following us for a while know that we eat a plant-based diet, but that doesn’t mean that you have to become vegan to follow this plan. We do advocate limiting meat and dairy from your diet and increasing a balanced variety of carbs and vegetables. We include a protein conversion chart which will allow you to eat a protein of your choice for your meals. Therefore, regardless whether you eat lean ground turkey or tofu, this plan will work for you!
Do I have to cut carbs?
NO! The meal plans are created to ensure you have sustained energy throughout the day and during your workouts. Carbs provide fewer calories per gram than fat or protein and should make up approximately 50% of your diet. Carbs are also the body’s primary source of energy and your body’s main source of fuel. Therefore, carbs are a must!
I eat out frequently. How is that factored into the plan?
Tips are provided for when you do eat out, but we recommend limiting eating out on the 4 WEEK FITNESS CHALLENGE. If changes are not made to your current eating habits (which includes restaurant eating), you will not see the results you are hoping for on the plan. It is impossible to know exactly what you are getting when eating out restaurants. Often times an excess of fat, sugar and salt is added to food to enhance flavor. This can pack on unwanted calories and bloat! You will find easy meal prep instructions on your plan that will save you time in the kitchen! This will be much cheaper and healthier than eating out.
What if I don’t have access to a gym?
No gym, no problem! The program is comprised of exercises that can be done ANYWHERE (in a gym, at home, in a hotel room, outside, etc.) The program incorporates a combination of body weight exercises along with resistance band, dumbbell and stability ball exercises. Therefore, if you do not have access to a gym, we do recommend purchasing the following (which can all be ordered from Amazon):
- – Dumbbells (adjustable dumbbells are recommended because you WILL get stronger as the program progresses! Also, lighter weight will be needed for upper body movements).
- – Stability Ball
- – Exercise Mat
- – Loop Resistance Bands (these are not essential but recommended)
Can I still be successful if I travel for work?
Absolutely! We have worked with many business and leisurely travelers over the years. The workouts can be done ANYTIME, ANYWHERE and are ONLY 20 MINUTES! All of the workouts are available on our mobile app, so you can do these either in a hotel gym or your hotel room.
How do I stay motivated if I am not working out with you in person?
Your calendar in our mobile app is fully populated with your scheduled workouts and you receive email reminders whenever you have an upcoming activity.
Do I have to do HOURS of cardio?
NO! HIIT (High Intensity Interval Training) is incorporated into the 20-minute workouts in the 4 WEEK FITNESS CHALLENGE! HIIT is a training technique in which you give 100% effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time! Remember, these workouts are designed to minimize your time in the gym but produce maximum results!
What do I do if I have questions about the workouts or meal plans?
We want this plan to be a success for you! Therefore, you can contact us on the Green Zone app using the messaging feature day or night. We will always get back to you within 24 hours. If you have any questions outside of the FAQs, workout plan summaries, video demonstrations or meal plan guidelines, we are here to help!
What happens when the 4 weeks is over?
The 4 WEEK FITNESS CHALLENGE is intended to not only jump start your body transformation results, but introduce you to a fitter, healthier lifestyle that you can sustain well past the 4 weeks allocated in this program.* After you complete your 4 weeks, you can sign up for one of our 3 online training packages starting at just $9.99 per month. Regardless whether your new goals after the 4 WEEK FITNESS CHALLENGE have you wanting to build more muscle, continue to lose body fat, maintain current stats… or if you are just wanting to take the guesswork out of your fitness journey, we are here to help!
Disclaimer*There is no guarantee of specific results and results can vary.