One €100 Payment per 30 days.
Get Phase 1 Phase 2 and Phase 3 on the SUWS App over 12 weeks.
The aim behind creating the 12 Week Challenge:
With 2020 being a rollercoaster year for all of us, I wanted to give people the best opportunity to still have a chance to make a change before the year is over and end it on a positive note! This plan will provide you with all the tools you need for you to make a lifestyle change and gain some amazing results.
Based on my 90 Day Plan with the same structure, features and price however, I have added a challenging element to it like some of my shorter plans.
This means you will be added into a private group available to people only on the challenge where I will share tips, advice and motivate people throughout to maximise results
You also have the opportunity to win €300 at the end of the challenge.
We will work on regaining your confidence and self-esteem, developing your strength and fitness over the 12 weeks, improving your relationship with food and much more!
This challenge will provide long term results by making small but key changes to your day to day routine that over time will have a huge impact on your goals.
In the challenge, you will also be working on personal performance goals chosen by you to develop throughout the plan.
Focusing on the habits and results will follow…
e.g. Your first push up, Your first pull up, Your first 3k / 5k / 10k, Your first handstand etc…
Anything you want!
Focusing on the habits and results will follow…
What does the challenge include?
The same structure as my 90 Day Plan which includes :
- Training program ( Home or Gym)
- Personalised Meal plans
- Calorie allowance
- Weekly Check-Ins with me on the SUWS Fitness App
- 1 to 1 support and guidance with me on the App
This challenge now adds:
- A Facebook support group so you can mix with other people too on the challenge for support, tips, motivation and general banter!
- Opportunity to win €300.
At the end of the 90 days, I will pick a winner not only based on their physical
transformation but also based on how they did with their performance goal,
how they developed their relationship with food, how to manged all of this
while still living a normal life too.
The winner will receive €300!
Sign Up Period:
You have a period of 11 days to sign up to this challenge…
Sign up before the 11th Jan and start the challenge on the 18th.
The challenge lasts 12 weeks/ 90days.
Lastly, there are limited spaces in this challenge as I want to give my personal attention to each person who signs up so they can achieve the best results so make sure you get your spot!
This challenge is based off the 90 Day Plan. The 12 week challenge is the same length of time and plan however there are winner's at the end and participants are added into a group during the challenge to motivate and push each other.
€100 euro x3 direct debit payments. Clients pay €100 when they sign up and then same again for each month in the plan, it goes on for 3 months.
I honestly feel like a different person since I started..I'm so much more comfortable in myself I'm not constantly pulling at my clothes or paranoid of everyone thinking im fat..
I still have plenty more to lose but already I feel so much better..I know now that I can still have my nice foods or a few drinks and i can mange that by counting my calories and being consistent..
I've lost weight before but it always went back on because I slipped back into old habits but with this I still have old habits mixed with my new ones and I'm finally in control of my weight..Your plan is so simple yet so effective and I'm honestly so happy i did it..Genuinely the best money I've ever spent paul thanks so muchMary
At the start of the plan I was just miserable. I'd become so uncomfortable mentally and physically it was exhausting.
Our football season was a disaster, I was so unfit and so much heavier and less strong than other years, I was so disappointed never getting any game time. Mentally I was struggling, some days were good, other days felt like the end of the world. Comfort eating became a daily habit to help feel better. Even from my before pictures you can see I didn't even want to have them taken. My a-ha moment definitely came when this challenge was announced, I needed a change.
I started out just wanting to feel fitter and stronger and feel like myself again. I've hit so many performance goals; 3 km, 5 km, 5 km sub 30 mins, my first 10 km, and probably most exciting, my first ever push up!! The change is crazy, I'm down 11.1 kg and 59 cm all over! I've learned so much about planning and considering my food choices, I know now how to make everything fit into my goals! Mentally I'm so much more positive, motivated and focused on everything in life, not just fitness!! I'm finally able to run too, I'm excited for football training to be back now!!
Honestly, the biggest change for me is in my relationship. Before this challenge, I was miserable and not knowing why. I'd started to consider ending a 6 year relationship because I lacked confidence so much I hated how I looked and felt. Now I'm more confident than ever and I'm enjoying life so much more! You've helped to save my relationship without even knowing! I'm excited to see where this lifestyle takes me and can't wait to hit even more goals!! My only regret is not being able to spend the full 12 weeks training hard in the gym!!Leonie
At the beginning of the 12 week challenge I was a person who always told myself I wouldn’t be able for that when I looked at others on their fitness journey! I had lost the last bit of body confidence I had left and at 21 I wasn’t where I wanted to be with my health ! I now feel stronger and fitter than ever and have reached my goal of achieving my first push up and running 3Km ! I’m excited to push towards my first 5Km now too ! I now fit back into clothes I never thought I would and cannot wait to dress up and not feel conscious of my legs or hips ! As a student Home Ec teacher I also feel like I have gained such a huge insight into how nutrient intake controls your body ! I am extremely proud of all I have achieved and soo thankful to you Paul and the entire group for the support throughout ! I cannot wait to continue on this journey making it a part of my daily life
My Ah Ha moment was definitely realising that the scales does not define you !
Thanks for everything,Niamh
Where i was when I first started?
After having 2 babies in the space of 21 months I had got myself into a rut. Tiredness and life was my excuse to have what I wanted in the evening. After losing 71/2 stone in tbe past my weight is always something I worry about.i need a challange to get me back to the old me the me who didn't put on clothes and feel bad. Even tho I didnt look it to other people I felt it In myself.
Where I am now ?
I am now happier then I have been I have realised that I don't have to restrict myself I have to just know my allowance and adhere to that and have I changed my lifestyle. I question is it worth it and if it is I change my days food plan and I have it. Other then the food my love for the gym is back before babies I was there every day and it was my space to think. I can now do pull ups, I set challanges ans have smashed them and I just enjoy it now. Even in a pandemic I didn't give up and that was a test. Happiness the goal not what weight I am and now I am happy and thats big for me and I now have a wedding dress that I love and i feel like me in..
But thanks paul for everything
It has been a pleasure to work with youTracy
I have just completed the 12 week challenge. I had set myself the challenge at the start of this to learn how to do a full pushup, learn more about nutrition and eating healthier, another little aim was to reach 125lb, which I did. I loved the idea of this challenge as it had a very interactive facebook group and there was the addition of the accessory programme. This was great, I picked the pushup accessory as my personal goal as I have always wanted to be able to do one, it took 8 weeks but I got there in the end and can now do 5 or 6 full push ups in a row. Paul was so engaging with the group, if I ever had a query, I would message him and he would be back to me so quickly. He provides great motivation and information. The weekly check-ins ensured I kept accountability of what I ate and completing my daily exercises and walks with a minimum of 10,000 steps each day. At the end of the 90 days, I feel so much more confident in myself than I was, clothes are fitting me better and I’m feeling so much more energetic than I would have had previously.
This is such a great programme, and I would highly recommend the challenge and Paul to everyone.Martina
What a 12 weeks! There’s no doubt that it’s taken you a 6 week lockdown shred challenge, a 3 week challenge and this 12 week program to drill into my head that a number on the scale does not determine my value as a person!
This 12 week challenge was different to the others. Originally, I was completely focused on fat loss, the scales and how I looked. I’d be lying if I didn’t acknowledge that I was still focusing on how I looked at the very beginning of the 12 weeks but quickly my mindset shifted. I had just started back to work and really became aware of how active or non-active I was during work and how much graft I had to put in to get my steps up after work and before bed. This really pushed me to be more creative and increase my activity throughout the day and now that has become a habit of mind.
Of course then I had an emergency surgery just a few weeks in and I can’t forget how I felt those weeks after - I wasn’t worried about putting on weight, I was worried that I wouldn’t get to reach my performance goals. I was worried that I would feel unfit again. I was worried I would go back to stage zero of my fitness journey.... and then that it was it, your support made me realize that fitness is a journey and a never-ending one at that. You reminded me of the fact I had lost weight on the scales, dropped in measurements, stayed within a calorie deficit and gradually increased my activity so that I could begin training as soon as possible and suddenly, I realized I was winning. Winning at life. I was doing all this despite the obstacles and limitations stacked against me. I feel very proud of how my mindset shifted to what is health and fitness as opposed to worrying about how I look. I love the fact that I was getting less than 5 hours sleep a night and then after your sleep focused fb live one night, I’ve been getting 7-9 hours ever since. I love that I can have treats or a few drinks without even contemplating guilt. I love that I understand my body and realize on some days I may need more calories and that is absolutely fine. I love that I have started cooking again and don’t order from zomato daily like I used to. I love that I am now in quarantine and still hitting 10,000 steps and doing 3k runs inside my flat. So although I entered this to lose some weight, I have gained so much more overall (excusing the pun). Thank you for changing my life around. This was my positive for 2020!Karen