Summer Shape-Up Challenge

8 week challenge to get you confident in your swimsuit!

Hurry Up!

Shed Fat, Build Confidence: Your Summer Transformation Starts Here

Ditch the dread of summer swimsuit season and dive into the 8-week Summer Shape-Up Challenge! This program is your key to unlocking your best summer physique yet. Through a combination of targeted workouts and smart nutrition guidance, you'll be shedding fat, building lean muscle, and radiating confidence by the time you hit the pool/beach. Forget ever feeling self-conscious in a swimsuit again. This is more than just a summer fix; it's the kickstart you need to jumpstart a whole new, healthier you!

Forget restrictive meal plans! This challenge is designed to empower you to take control of your eating habits. Instead of being told exactly what to eat, you'll gain the knowledge and skills to build balanced meals that fuel your body and fit your preferences. We'll ditch the diet mentality and focus on understanding how to make conscious, satisfying food choices – even incorporating some of your favorites! This approach isn't about relying on someone else for a lifetime; it's about learning to confidently navigate your food decisions and cultivate sustainable, healthy habits.

What's Included?

・Weekly Workouts in app: Three cardio sessions and two strength training home workouts for maximum results. Each exercise has a video that explains how to do the exercise correctly.
・Nutrition Guidance: Tailored advice to fuel your transformation.
・Downloadable PDF Worksheets and guides
・Meal Prepping and planning Guide & Grocery List: Simplifying healthy eating.
・Weekly Check-ins: Personalized support and motivation.
・Private Group: Connect with a community on the same journey.
・Daily motivational text messages
・Weekly motivational videos
・Weekly Live Q&A with MJ (Yes, a real person)
・And More! This program includes all of the knowledge and tools you need to succeed beyond the challenge.

While the 8-Week Summer Shape-Up Challenge will ignite your summer transformation, it's about far more than quick weight loss. This program emphasizes building healthy habits for lasting results. You'll learn how to make exercise and smart nutrition choices a consistent part of your routine, empowering you to maintain your progress and live a healthier, more vibrant life long after the eight weeks are over.

Are you ready to be more healthy, happier, more confident, and make this a permanent change?

Sign Up Today!

Students Testimonials

Mendy built a personalized program for me, based off of my needs, goals, and schedule. She simultaneously encourages and educates me during my training. Mendy's energy and passion are contagious and helps hold me accountable and focused while working towards my goals. Reaching out to Mendy for her services has been a great investment and I wish I would have done it sooner.

Ioanna
MJ is absolutely the best trainer I have found! Her program keeps you accountable and she is always checking in asking how things are going and how your training is going. Her programs allows you to work it on your own time. She is very knowledgeable and answers any questions I have had right away. Her program was worth every cent and I will continue with her and recommend her over any other trainers I have used. She truly cares about her clients and that is why I will continue to use her services.

Darla Jean
Omg what a bargain! Ppl are crazy to not sign up! You are and always be my biggest motivation and inspiration to a better and healthier me. That Thanksgiving Transformation Challenge was awesome. I learned so much from you and actually saw REAL results! I couldn't thank you enough for the gift you've given me. If I weren't committed to another gym (it's closer) I would be joining this group asap! Thank you so much for being an amazing role model! I admire you in so many ways. I follow you and you give me strength. Not just with fitness but in life, being a single mother etc. God bless you!

Stephanie

8 Week Outline

Weeks 1-2: Foundation

・Assess & Establish: Perform a fitness assessment and begin a food journal.

・Initial Questionnaire and intake forms to get you thinking on the right track
・Habit Goals: What 2-3 habits do you want to change the most?

・Workout Schedule:
-Cardio: 3 sessions (start at 20-30 mins, progress duration/intensity)
-Strength Training: 2 sessions (bodyweight or light weights)
・Flexibility: 1-2 stretching sessions

Weeks 3-4: Progression

・Increase Intensity: Amp up cardio workouts, add variations to strength exercises, increase weight (if applicable).
・Nutrition Focus: Reduce processed foods, increase whole foods intake.
・Hydration Goal: Track and increase your water intake.

・Workout Schedule:
-Cardio: 3 sessions (start at 20-30 mins, progress duration/intensity)
-Strength Training: 2 sessions (bodyweight or light weights)
・Flexibility: 1-2 stretching sessions

Weeks 5-6: Peak Challenge

・Optional Competition: Team walking/jogging challenge
・Explore New Workouts: Join a group fitness class, do your favorite outdoor activities, sign up for a sport.
・Habit tracking continued: It takes time to change habits. We will focus on habits this whole journey

・Workout Schedule:
-Cardio: 3 sessions (start at 20-30 mins, progress duration/intensity)
-Strength Training: 2 sessions (bodyweight or light weights)
・Flexibility: 1-2 stretching sessions

Weeks 7-8: Sustainable Success

・Reassess Fitness: Repeat the initial fitness test to track improvements.
・Goal Setting: Plan how to continue your fitness journey even after the challenge.
・Reward Yourself: Enjoy a celebratory activity that reflects your healthier lifestyle (fun hike, beach workout, etc.).

・Workout Schedule:
-Cardio: 3 sessions (start at 20-30 mins, progress duration/intensity)
-Strength Training: 2 sessions (bodyweight or light weights)
・Flexibility: 1-2 stretching sessions

Sign Up Today!

Summer Challenge F&Q

Can I really see results in just 8 weeks?

Absolutely! This challenge combines efficient workouts and nutrition guidance for rapid results. While individual progress varies, 8 weeks is enough to feel stronger, more toned, and see positive changes in your physique.

What do the winners receive?

The overall male and female winner will get 6 months free access to the premium membership site and one coaching call with MJ to set up a solid plan moving forward. The runner up male and female winner will receive 3 months access to the premium membership plan.

How are the winners determined?

The winners will be based on transformation pictures, amount of participation, and body fat percentage loss.

What if I'm a total beginner with exercise? Will the workouts be too difficult?

No worries! The workouts are designed with beginners in mind! You'll build strength and endurance gradually, starting where you are.

I hate dieting – does this mean I have to give up all my favorite foods?

Definitely not! We focus on sustainable changes, not harsh diets. You'll learn to incorporate treats in moderation while building a foundation of healthy, satisfying meals.

How much does the challenge cost?

Just $52 for eight weeks. That is only $26/mo.

What kind of support is included? Will I have someone to check in with?

You'll get plenty of support! This includes weekly check-ins, access to the private group for community encouragement, and the ability to reach out with questions.

Do I need any special equipment for the home workouts?

We keep it simple! Workouts utilize basic equipment like dumbbells and a resistance band. If you don't have these, modifications will be provided.

Is there a focus on weight loss or is it more about getting toned and feeling good?

The focus is on overall transformation. You'll likely experience weight loss, but the emphasis is on building lean muscle, reducing body fat, and feeling strong and confident.

I have a busy schedule – how much time commitment is needed each week?

We respect your time! Expect to dedicate around 3-5 hours weekly, broken down into manageable workout sessions.

What happens after the 8 weeks are over? Is there ongoing support?

This is about lasting change! You'll have the tools to continue independently. You can also sign-up on the membership site and have continued access to education, support, videos, and more!

I'M READY TO SIGN UP!

Not sure if this challenge is for you?

Contact me & let's talk about it

Meet Haifa

After struggling with Hashimoto's disease and finding no success with medication or personal trainers, Haifa came to me for help. She joined my boot camp and we really dived into what her diet consisted of. What we discovered was two things: she was depending on My Fitness Pal and incorrectly adding her calories, and she was over her caloric intake. She was eating foods of her heritage which consited of pastas and sauces on everything. We adjusted her caloric intake, incorporated more vegetables, lean meats, and protein into her diet and started paying attention to nutrition labels. Slowly but surely, Haifa found that this dietary change not only improved her overall health and reduced the symptoms of Hashimoto's, but also led to significant and sustainable weight loss. The key was finally finding an approach that addressed the underlying cause of her health imbalances.

Meet Your Coach

Hello, I'm Mendy, but I go by MJ. I started my fitness and health journey nine years ago and have been going strong ever since. While I was not what you would think of as obese, I technically was obese with a body fat percentage of 34.4%. For women, a body fat percentage of over 30% is considered obese. I was eating fast food all the time, cooking unhealthy at home, and have never worked out in my life. When I was younger, I was very small. But in my thirties, it caught up to me! I knew I had to get it under control or it would just get worse. I am super passionate about health, fitness, and nutrition. Most importantly, it has changed my life in so many ways. I am now on a mission to help transform as many lives as possible. Today, 41.9% of adults in the U.S. have obesity. That is astounding! You do not have to be super fit to be healthy either. I encourage everybody to just get healthy and stay healthy. What other goals you set for yourself, is up to you. Being healthy, happy, and confident is the ultimate freedom!

CONTACT:

hello@mendyjanelle.com

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