Purchase dates: December 26th (Sunday)- January 10th (then closed)
Start Date: Monday, January 10th
Cost? $50
(Current Moves App Subscribers receive special pricing at checkout as a perk of their current membership— a unique code will be applied at checkout with their link (sent in app)
Non Moves App Members— WELCOME!! Anyone can join for a challenge and checkout is on my website (sign up here to receive email updates for TT sign up dates)
What If the Dates Don’t Work for Me?
If you purchase the NEW YEAR CHALLENGE during the available dates listed above, you can complete/repeat it ANYTIME that is convenient for you. You will receive a comprehensive PDF with all the resources for the challenge and are yours to keep forever. However, once purchase dates are closed, this challenge and all resources included is closed (workouts + resources are unique to each challenge). Lots of people do this because the value is amazing and it is only available for purchase a few times a year!
Philosophy
If you have known me for more than a few days, you might think this concept is a little outside my wheelhouse, and I'm actually glad to hear that you agree. Nothing about my philosophy on health and fitness fits into the category of "buzz words" or "quick fixes" and I'm not changing that anytime soon. The Tighter Together Challenges have become a beloved community event and offer the perfect “PUSH” phase to expedite results, streamline all the facets of fitness and still have fun in the process.
I have seen the amazing way these challenges can be a motivating and educational experience and with the right perspective we can have a lot of fun, get in some killer workouts, have a deeper understanding of macro counting (or “build your plate” method which is a bit more relaxed) and get a lot leaner and tighter......TOGETHER. This particular challenge will look new to me and I look forward to completing it to the degree I am able while cheering on the community as a whole as my due date is fast approaching! I plan to repeat this challenge in the future, but since they are SO much bigger than myself, I wanted to give the community the hype they deserve to start the NEW YEAR with a bang! This TT does not lack in intensity!
TIGHTER TOGETHER 30 Day Challenge
It’s short, intense, and will be a lot more fun if we tackle it together, so GRAB A PARTNER and let’s get after it!
What the “tighter together” challenge is vs. what it’s not. There are no shortcuts to long-term goals, but it can be fun to accelerate results for a specific amount of time! Whether it’s in preparation for Summer beach trips, a wedding, or just the challenge of sticking with a difficult goal, it’s more fun to do it with accountability. You will have the most success with this program if you commit with a friend (or two) and view it as a short-term challenge that you will conquer together as you motivate each other not to skip workouts and crush the cravings by maximizing your macros. If you haven’t convinced a sister, friend or husband yet, I highly recommend it!
The specific aspects of this challenge are: MACROS & WORKOUTS & COMMUNITY. These macros are not ones that you should stick with long-term, but they will be the perfect complement to your workouts and help give the visible results of a leaner physique in the next 30 days. There are also instructions in your manual on how to take the carb cycling macros (short term) and adjust to maintenance (long term) for easy transition and continued success. I wil not leave you hanging after 30 days. Most of all, education and individualization is of paramount importance. With the help Registered Dieticians and Courtney Rushing (MS in Clinical Nutrition), the manual provided offers an in depth transition post- challenge to increase up to maintenance and also teach tools to customize nutritional strategies in response to biofeedback specific you YOUR body. This challenge will TEACH you how to be in control of your nutrition long after 30 days.
WORKOUTS (HOME & GYM)
Brandon Moss, DPT (Doctor of Physical Therapy) works closely with the creation of challenge programs to provide suitable modifications to keep beginners, pregnant, or previous injury/ impingement clients safe! All movements have alternatives to protect you and meet you where you are with your fitness level. You are in good hands to complete this challenge
All workouts are suitable for at-home settings for added convenience, so there is no excuse to get it in! This is more important to me than ever since so many of us (myself included) will be completing this challenge from home.
We have a contact (Kelsi Carnes) who works with over 30 brands of fitness equipment and has offered to help secure items that you are having trouble locating for purchase online. Her email address is kcarnes@fitexsolutions.com and she has agreed to work with this community to help meet needs in preparation for the challenge. Please thank her for her willingness to help when you contact her!
NEW WORKOUTS EVERY CHALLENGE
4 Resistance- Muscle specific sessions
+2 FULL BODY WORKOUTS EACH WEEK
Resistance training will be the basis of the circuit workouts over the next 30 days as it has the most ability to create body compositional change and put the body into full fat-burning mode. This particular program is very intentionally designed to maximize your time in the gym by fully fatiguing your muscles with higher demand using supersets and cardio bursts during lifting sessions.
The combination of heavier resistance training (weights), plyometrics (explosive jumping movements), bodyweight exercise and strategic cardio keeps your body guessing and helps push through plateaus. There may be days you cannot finish an entire workout--that’s FINE! Much better to be pushing your body and unable to finish than to breeze through a workouts that do not challenge and change you.
The foundation of these workouts will be hypertophy training (progressing overload using resistance training to create micro tears and regrowth of larger muscle fibers).
MACROS:
Everyone who participates in the challenge receives a customized macro count based on the questionnaire that they complete— this is NOT a one size fits all approach. Some people choose not to count macros and still see phenomenal results with the challenge through workouts and accountability alone. We are supportive whole-heartedly of whatever approach is best for YOU.
With the help of experts, your needs will be met whether you are: pregnant, nursing, vegan/ vegetarian, etc.
For the JANUARY 2022 Challenge, there will be TWO macro options—
1) Maintenance Macros: This option is for those who want to change BODY COMPOSITION (their ratio of muscle to fat) without being in a large calorie deficit or have a personal focus on weight loss. This is also a great option for people who are benefitting most from the workouts, community and motivation provided rather than a nutrition emphasis as it will be easier to stick with while still providing structure and purpose to your eating habits should you choose to implement macro counting.
2) Fat Loss Macros: This option is for those who are looking to change body composition while reducing overall bodyfat during the challenge and this will be accomplished through a calorie deficit. For reference (and this will vary slightly from person to person), the overall calorie different between “maintenance macros” and “fat loss macros” is approximately 200-250 per day in the form of fats and carbs (fat loss is lower).
FAQ:
If I am vegetarian or vegan can I still count macros? YES. I will recommend decrease protein goal by 30g and increasing carb goal by 30g— simple swap that will provide effective results.
If I am pregnant or nursing, can I still count macros? YES. There is an option on your questionnaire that will increase macros and NOT have carb cycling to match your needs.
If weight loss is not my goal, can I still count macros? YES. There is an option for maintenance macros within the macro assessment and I also provide information to take your fat loss macros and very easily change them to “maintenance” macros within the TT manual. Or you can simply forego the macro count and join us for the workouts, prizes and community.
If I am in (half) marathon training, can I still count macros? YES. I recommend adding 30-50g carbs to your current numbers for every hour of activity you are performing.
If I have allergies (gluten free, soy free, dairy free, etc) can I still count macros? YES. Macro counting does not require you to eat any certain food or restrict any foods. It allows YOU to choose the sources of carbs, fats and protein that are best for you.
Will You Include A Meal Plan? YES! There will be an example recipe guide to help you create delicious meals with macros already calculated for you. It will show you how to take a macro count and turn it into a full day of eating. You may need to adjust portions slightly to fit your personal macros or dietary restrictions, but it will be a HUGE resource to you!
BUILD YOUR PLATE RESOURCE: If macro counting is not the approach you want to take, I have created an extensive, but very simple to implement resource to help you create a template that follows macro counting principles and portions with just as much success. I recognize the tool of macro counting is not best for everyone and want to be sure you feel just as equipped to complete the challenge.
Macro counting is the approach to nutrition that you will be implementing over the next 30 days and will allow you to CHOOSE the foods that your enjoy best while meeting your specific caloric and individual needs. Everyone will receive a questionnaire to fill out for their specific macro count— this questionnaire does not go into the same depth that my personal macro consult, but will provide all the information needed for this 30 day challenge macro count.
Macronutrients (macros) are the basic components of every food we eat and include three categories: protein, carbohydrates and fats. Foods have different amounts of each category and are grouped by their highest content (chicken=protein, pasta=carb, butter=fat). The concept of macros is that if you consume a certain amount of each nutrient component consistently you will be able to reach your physical goals without having to eat the same foods every day with no variety or treats. The ratio of carbs, fats and proteins will be determined by your individual needs. It is not a strict meal plan that forces you to eat the same foods each day, but I do encourage you to find foods that fill you up and provide micronutrients that help you recover well from your workouts, and feel lean and light. This will be an "aggressive" approach and should not be your macro count for more than 2-3 weeks after the cut if you choose to continue, but I will send resources to help you get to a very close approximation as you transition into more "maintenance macros," to keep your progress and also keep your metabolism healthy and fueled. There are no weekly check-ins or formal macro adjustments, but you will send your final picture and entry for the prize(s).
EQUIPMENT LIST
(YOU DO NOT NEED A GYM, but there are gym machine options for those who have access ):
1. Dumbbells-- I recommend a variety if possible, ranging from 5-20 lbs, but the specific amounts will depend on your fitness level.
2. Resistance Cables with Handles or LOOP BANDS(to simulate the Gym’s cable machines) -- I have the Blue, Red and Yellow from HOPEFITNESSGEAR -(This link has discount applied)
(substitute for cable machine)- The resistance also depends on fitness level, but I recommend having the option to go from 15-65 lb resistance
3. Kettlebell (not required)- The weight could be anywhere from 15-40 lbs and isn't required, but is helpful! You can always substitute a single dumbbell and hold it on it's end to create a similar tool.
4. Slam Ball (NOt Required)- These are so versatile and I do recommend getting one if you can-- 10-15 lbs would be ideal.
5. Resistance Bands- These are great for upping the intensity of leg day, and I've included a link That includes a discount code for you!
6. ELEVATED SURFACE- bench, chair, cooler, a sturdy box, anything
7. OPTIONAL: BARBELL, JUMP ROPE, CARDIO MACHINES
WEEKLY PRIZES
These weekly prizes will be randomly selected and have multiple winners for those who choose to promote each other and build the COMMUNITY by tagging me in their stories (so I can see it), using the #tightertogether hashtag, and being active on the private Facebook page whether it's encouragement, answering questions, introducing yourself and sharing your story!
Old School Labs Pre Workout Supplements
$150 Tula Giftcard
$150 OUTDOOR VOICES GIFTCARD
2 $100 Amazon Giftcards
2 VOORAY GYM BAGS
JOJO'S CHOCOLATE BARK
ONE BRAND Protein Bars
HOPE FITNESS GEAR BANDS
5 JAYBIRD HEADPHONES
ADIDAS ULTRABOOST SNEAKERS
SUCCESS STORIES:
"I can’t believe those 4 weeks just flew by! It was the first time I’ve ever completed a challenge of this kind and I can honestly say I LOVED IT! I learned so much from the other girls in the Facebook group, I loved the recipes and the support/encouragement! It was a blessing to have that group page! My weight at the beginning of the challenge was 156lbs and at the end it was 152.5lbs. I learned from this challenge that the scale is only good for one thing, giving you a number. That number doesn’t define me, it will not make or break me because the strength I’ve gained from this is much much more than the gratification of seeing that number change. I don’t feel skinny, which was alway my goal, I feel strong and that’s my new goal! I love, love, love my strength! I love my muscles and definition! I’m lean and I can see muscles I never knew I could have! I catch myself flexing in the bathroom when I walk by the mirror just because I have muscles now! It was hard, hard work; that challenge was not a walk in the park but the results I have seen are incredible to me. I am capable of so much more than just cardio on a treadmill!!! Thank you Madeline for this amazing challenge and these workouts, they have been awesome! I am going to continue on for another 4 weeks of Tighter Together on my own and I can’t wait!
Thank you so much Madeline!!!!! You continue to teach me so much! I really hope you know how much your workouts, your IG page mean to me! You’ve changed my life!!!! I can’t wait until August for the next round!!!!!! 😁😁😁"
Tighter Together changed everything for me. It was like I was freed from the standard gym routine that I had so much built up resentment towards. Circuits totally changed the game. I realized I can lift. Like actually lift. Not just use the machines at the gym, but walk over to the free weights and seriously lift. I could do something different every day and see MORE results from that while spending less time at the gym. I did not have to monitor every calorie I was putting into my body anymore.
And then the bigger changes started happening in my mind. I no longer was associating working out with my abuser, I was seriously just associating it with myself, and my own body and my own progress. I was in control. I rehabbed my shoulder on my own, and started lifting heavier weights without it being bothered. And then more started to change. I started to think less and less about my abuser, and through that I was able to find a way to not feel angry anymore. The gym wasn’t about him at all, all of a sudden. It was just about me. Learning how to do circuits, and getting away from strictly cardio + some weight machines when I felt like it, helped me dis-associate my body image from my abuser.
I can’t fully explain it. The mental shift that happened over the last 6 months, but especially the last 4 weeks, has been more than I could have ever dreamed. It has given me a part of my mentality back that I had been missing for the last 6 years. I just got my wedding dress fitted a couple of weeks ago and I cried with joy when I thought about how much hard work I had put in to look how I wanted to in it. But it all became about so much more than a wedding dress or a swim suit. I feel mentally stronger than I ever have. I feel physically stronger than I ever have. I’m not just thin, I am powerful.
I will never be able to thank you enough for helping me get to this place. I know that I did the physical work of it all, but having you as a mentor changed the game for me. Thank you. Thank you thank you thank you.
Going into tighter together I was really only interested in the workouts and the accountability a challenge would give me to do them daily. The nutrition aspect didn't exactly spark my attention, actually not at all. Weight has always been a challenge for me, gaining weight that is. I've always been told I was "too skinny", and I allowed myself to believe those opinions. I hated the way I looked in clothes because I didn't have that "ideal figure". I have tried to increase my calorie intake in hopes of gaining weight, eating anything and everything, and yet, still nothing but "you're too skinny". I kept telling myself if I could just get to 125lbs I'd be the perfect weight and never have to hear that dread "you're too skinny again". I had got in my head so much with the need to gain weight that eating became a chore and an appetite was nonexistent. So I wasn't looking forward to the nutrition part. BUT, the nutritional aspect of this challenge ended up being my favorite part! I really would have never guessed I'd be saying that. It has been such a mental break through for me! I wasn't educated well enough to know that counting macros isn't a diet, instead it's a foundation that gives you flexibility to eat what you want while achieving your goals. I was terrified I would lose weight during this challenge, but actually I gained like a pound or 2 and I don't feel "skinny fat" anymore!🙌🏼 Aside from the scale though, the change I see in my body, physically and mentally, has been beyond rewarding. The new perspective I have on nutrition is so freeing! This challenge has created a habit for myself and allowed me to see that our bodies really are capable of anything!
So if I could shed light on anyone else in a similar situation, I would encourage them to start here, with this program. It's the forward stepping stone to new perspectives and gaining confidence and self love!
“Strive for progress, not perfection.”
This anonymous quote kept me sane through your your grueling challenge! I am more focused on progress, than being perfect.
Your challenge has stoked a fire...a fire that was very dimly lit over the last few years. A fire that, once rekindled by your challenge, is blazing more so than ever! I cannot thank you enough! Thank you for tricking my body into movements I've never considered. Thank you for being kind, accepting and motivational!
I would also like to thank my girlfriend for asking me to join her on this journey (Jenn West insta: @jenninthegym_)
I am not submitting these pics to win any prizes... I’ve already WON. I’ve won the satisfaction to noticing PROGRESS. Progress that will be the fuel to get me to where I want to be.
