My brand new 8 Week Program is here, and I've written this blog to answer any questions you may have! I always dreamed of creating a program like and am so excited to share it with you!! I've poured my heart ad soul into this and know you are going to love it!! I've tried to cover everything below to share all the details of what this program includes:
What exactly is this Program?
This is my 8 Week Program! I have designed this program for all fitness levels. I have 8 Week Programs available for Beginners, Intermediate and Advanced ladies! I would recommend moving up a level once completing the program. I also have both Gym and Home options available. The Workouts consist of the training methods I have used on myself and thousands of girls worldwide to help them achieve the results they’ve been looking for. This program also comes with your choice of either a Macros + Meal Guide option or just Macros Only. The Macros Only option is recommended for those who are already advanced in tracking Macros. This program incorporates a range of training styles to achieve the ultimate bikini body shape.
What sort of training can I expect in this Program?
This Program is a mixture of my Booty and Bikini Challenges. The focus of this Program is all about creating a toned, feminine, bikini shape. I’m talking toned legs, shaped glutes, a tight core and an overall hourglass figure. There are different training phases throughout these 8 weeks, including a combination of resistance training, sculpting and cardio. As the weeks progress, the intensity of the sessions increases. I have also included workout video demonstrations to ensure you know how to correctly perform each movement.
When can I start this Program?
This program is available all year round (unless we’ve reached capacity). I have 2 intakes a month for this program (Week 1 Monday and Week 3 Monday AEST). Depending on when you purchase the program, this will determine when you start.
Do I get a Meal Guide with the Program?
With this Program 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 some recommendations on what foods to eat – plus you’ll receive 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.
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, Pescatarian, Vegetarian, Vegan & Paleo. There is also a section which allows you to let me know which foods you dislike, so i can make sure they are not in your Meal Guide.
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 8 Weeks?
No! For this Program 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. There is also a ‘Food Swap’ feature, which allows you to swap foods out to keep variety! You have 3 check-ins with me to update your Program!
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 Program?
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 this Program run through the BBR APP?
YES! The 8 Week Program 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.
Is the App available on Apple AND Android?
Yes! The App will be 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 will gain access to the App as soon as you purchase. You will then receive your plan 12-48 hours after you have filled out your questionnaire. However please note you are given a starting date (Week 1 Monday or Week 3 Monday of the month AEST). It is really important you start on the correct date as your check ins with me are aligned with this.
How will I contact Rachel and Team BBR?
How I have designed this Program is 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 email@example.com
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
You used to do PDF Programs. Is there a PDF Version of the Programs available?
There is no PDF version available. The BBR App is the new method of delivering my Programs. It’s so much more user friendly & interactive then a PDF.
How long will I have access to the App for?
Your Program will remain available in your BBR App for 6 months, starting from the day your Program begins! You can repeat the workouts as many times as you like within this period.
Will I lose my 8 Week Program if I purchase another Program or 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.
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).
Should I choose the “Beginner”, “Intermediate” or “Advanced” Training Program?
This all comes down to your experience in the gym! If you are new to training I would recommend choosing beginner. If you have some experience, I would recommend choosing intermediate (please note BBR workouts are tough). The advanced programs are for those who are very familiar with going to the gym and are looking to take their workouts to the next level.
I recommend moving up levels as you complete and finish the programs.
Please also note, once you have received your program we cannot change your section.
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 the 8 Week Gym Program, you’ll need a well-equipped gym plus Booty Bands, a Barbell Pad 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 three check ins during this Program – At the end of Week 2, 4 and 6. Checking in via your new BBR App is super simple and will help you remain accountable and motivated. After your check in you’ll receive a new Meal Guide/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 Program?
YES! My Programs 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 suggested foods in my guides 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?
My 8 Week Programs include 4x2 week training blocks. Which means you will repeat the same weeks workout twice! This is so you are familiar with your workouts and in the second week you should be aiming to up the intensity of your session and to increase your weight selection. The training plan includes 6 training days per week, and 1 full rest day. Every workout is different, 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 Program late?
Yes! You can start your program at a later date! However, check ins remain the same (end of weeks 2, 4 and 6). We cannot move check ins; I need a consistent structure when working with clients. However, if you don’t mind missing check ins and are happy with the same Macros/Meal Guide, you are able to complete your plan however you like for 6 months post purchase. Please however fill out your questionnaire as soon as you can 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)?
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.
I'm SO excited for this program and would love to help you create your dream body! CLICK HERE TO JOIN NOW!