4 Week Shred, Tighten and Tone Challenge FAQs

My brand new 4 Week Shred, Tighten and Tone Challenge is here, and I’ve written this FAQ to share all there is to know! Whether you are thinking about joining BBR or returning for this new Challenge, I’m sure this document will answer your questions for you! This is my final BBR Challenge for the year and I’ve saved my best for last!

Which programs are available with the Challenge?

There is one brand new program available for this round! It is the 4 Week Shred, Tighten and Tone. This program has been designed specifically to get fit, shred fat and tighten up in time for Christmas. It incorporates a range of training styles to achieve the ultimate summer body.


What sort of training can I expect in this Challenge?

For those who have tried my other challenges, I would say this Challenge is a mix between my Bikini Body and Shred Challenges. The focus of this Challenge is all about shedding fat and toning up to create the ultimate summer body. This Challenge is short and sweet and consists of intense, effective workouts which will leave you feeling fitter and stronger! I have also included workout video demonstrations to ensure you know how to correctly perform each movement. I have trialed and tested these new workouts myself!


How is this program different to your other Challenges?

This program is brand new and is my favourite way to train! As much as I like lifting, I have always loved intense gym sessions which get my heart rate up and leave me burning calories all day long! This Challenge will work your entire body. This program includes a variety of rep ranges, set ranges and levels of intensity. The workouts are a mix of HIIT/ Resistance sessions and circuits!


Do I get a Meal Guide with the Challenge?

With this Challenge you have a choice of two nutrition options.  Macros + Meal Guide, or Macros Only.

If you are new to fitness, or not experienced with tracking, the Macros + Meal Guide option will be perfect for you.  You’ll receive a Meal Guide with recommended foods to eat – plus you’ll receive your personalised macros.  You will also have access to my Food Swap tool which will allow you to customise your meal guide to your tastes and preferences.

The Macros Only option is great for more experienced ladies who want the flexibility of writing their own meal plan.  Please note, the Macros Only option does not include a Meal Guide.


Is this Challenge run through the BBR APP?

YES! The 4 Week Challenge will be delivered through the BBR App. The app has so many exciting features and is so easy to use! It incorporates your Meal Plan/Macros, Training Plan, Progress Tracking, Mindset and Motivation, Check Ins, Food Swap Table, Exercise Demonstrations and Descriptions… Everything you need is in the App! It makes it so simple to stay on track as everything you need is in the palm of your hand.


How will I contact Rachel and Team BBR?

I have designed this Challenge so that you will receive weekly emails from me keeping you accountable and motivated! You are also able to contact myself and the BBR team with any questions at transform@bodiesbyrachel.com.au    

BBR also has an online forum where we all encourage, empower and uplift each other. We would love for you to join at: http://bit.ly/JOINBBRSQUAD


I have dietary requirements, can these be catered for?

Yes! My Meal Guides can cater for a range of dietary requirements, including:
Gluten Free, Dairy Free, Nut Free, Soy Free, Red Meat Free, Seafood Free, Pescetarian, Vegetarian, Vegan & Paleo.  However, if you don’t have intolerances, I recommend not choosing exclusions to “try” for the Challenge.  Your exclusions cannot be changed throughout the Challenge.  I recommend sticking to “No Restrictions” where possible so you have the greatest variety of foods available. If desired, the Food Swap tool can always be used to swap out a food that you would rather exclude.


Does my Meal Guide/Macros stay the same for the whole 4 Weeks?

No! For this Challenge your Meal Guide/Macros remain the same for 2 weeks, until you check in with me! Once you check in I assess your progress and I change your Meal Guide/Macros accordingly. There is also an option to keep the same foods or receive new foods! The Food Swap feature also allows you to swap foods out to keep variety!


Are we given Ingredients or Recipes?

Our Meal Guides give you suggested macros and ingredients that will fill those macros accurately. The way you cook these ingredients is up to you. However, I also give you a Recipe Book of all my favourite dishes to help inspire your tasty, healthy meals! I recommend using the correct amounts of food listed in your Meal Guide to complete these recipes so that you can maintain your suggested macros. This helps you to use the amounts and ingredients given to you in your Meal Guide and to use them creatively in the kitchen.


I have a Medical Condition; can I take part in your Challenge?

You will need to check with your doctor on this.  The Challenge cannot be tailored to suit serious medical conditions (or conditions such as Breast Feeding), and I don’t recommend taking part if you have health concerns.  If you have full clearance from your doctor to participate, fabulous!  If you don’t, please put it off until you do.


Is the App available on Apple AND Android?

Yes!  The App is available for download on both Apple and Android Devices.  From the App Store for Apple, and Google Play store for Android.


Where do I get the BBR App?

You can download the BBR App from the App Store or Google Play Store! You won’t gain access to the App until the week before the Challenge start date (November 19th). We will email you instructions on how to create your login and gain access to the App as we approach the start date. Please make sure you check your junk mail regularly as sometimes my emails can end up there. If you already have the BBR App; great! You won’t need to download again. Instructions on how to update will come closer to the Challenge.


I haven’t purchased a place in the Challenge, can I still get the App?

You cannot! The App is exclusively available to my Challenge babes.  If you want access, please join us! I’d love to have you on board.


You used to do PDF Challenges.  Is there a PDF Version of the Challenges available?

There is no PDF version available. The BBR App is the new method of delivering my Challenges.  It’s so much more user friendly & interactive then a PDF. 


How long will I have access to the App for?

Your Challenge will remain available in your BBR App for 6 months, starting from the day your Challenge begins!  You can repeat the workouts as many times as you like within this period. 


Will I lose my 8 Week TLM Challenge if I purchase the new Shred, Tighten and Tone Challenge?

No! We have a brand-new feature which will allow you to keep access to your old and new challenges. We are very excited about this new feature and we know you will be too!


The 8 Week TLM Challenge finishes just before the 4 Week Shred, Tighten and Tone. How will I fill out my questionnaire?

You will have the option to select your new challenge, complete your new questionnaire and then go right back to your current challenge. This allows us time to create your new program whilst you finish your old program (it will not be affected in anyway).

We recommend filling out your new 4 Week Questionnaire as soon as it is available, so that you get your new program in time.


Should I choose “Home” or “Gym” Workouts?

Up to you, babe!  This is totally a personal preference.  Please choose whatever suits your lifestyle best.  Please note, you will still need some equipment for Home workouts (covered below).


Can I still get great results training at Home?

Hell yeah you can!  Home workouts are particularly helpful for ladies who live in rural areas without well-equipped gyms, mums, or just ladies who aren’t completely comfortable in the gym.  You get out what you put in – if you push yourself in your sessions, absolutely you can achieve amazing results at home.  


What equipment will I need to complete the Challenge?

For this 4 Week Challenge, you’ll need a well-equipped gym, plus Booty Bands and a Cotton Band.

For the Home version of the Challenge, you’ll need: Exercise Ball, Set of Dumbbells, Bench, Resistance Bands, Booty Bands, Cotton Band and a Skipping Rope.


Do I get Check Ins?

YES! You will have one check in during this Challenge – End of Week 2. Checking in via the BBR App is super simple and will help you remain accountable and motivated. After your check in you’ll receive a new Meal Plan/Macros, and all your results will be collated in your “My Trackers” area in the App.


I don’t live in Australia; can I participate in the Challenge?

YES, absolutely! My Challenges are open Worldwide. I train clients all over the world and have a large number of clients in countries such as New Zealand, US and UK. If you are concerned that the foods in my diets may not be accessible to you – don’t be worried!  Food Swaps are really simple in my new BBR App, so if you need to make a quick modification to suit what’s available where you live, this will be easy.


Are there different workouts every day?

YES! You will receive 4 weeks’ worth of training and every session is different! The training plan includes 6 training days per week, and 1 full rest day. There is lots of variety throughout these workouts, so you will remain motivated and not lose interest!


What if I don’t know how to do an exercise?

Fear not!  Your BBR App includes a video demonstration of myself performing each exercise, as well as written exercise descriptions! I also have a new circuit feature which allows you to train with me! As the videos play, a timer will count you down and direct you when to start your next exercise. I love this feature on the App, and I know you will too!


Can I start the Challenge late?

Yes! You can start your program at a later date! However, check ins remain the same (end of Week 2). We cannot move check ins; this program is set up as a challenge and needs to be run accordingly. However, if you don’t mind missing check ins and are not in this to win, you are able to complete your plan however you like for 6 months post purchase. However, please fill out your questionnaire as soon as possible so we can make sure you have your Meal Guide/Macros for when you start.


Can I change Teams/Programs (Home to Gym vice versa)?

No! Therefore, please make sure you choose your program carefully. We are not able to change your program once it has been purchased. For example, if you accidentally choose Home instead of Gym, it is very difficult for us to make these changes within the App. We have a strict policy on no team/program changes, so please choose your program carefully.

 Join Me for My 4 Week Shred, Tighten and Tone Challenge, CLICK HERE!


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