Fitstop Blog
Unstoppable Series 101 - Round 3
NEXT ROUND STARTS AUGUST 7TH
Welcome to the Unstoppable Series Round 3! This blog has everything you need to know to get you through the Series.
Let’s start from the top; What is the Unstoppable Series and why will it benefit you?
The Unstoppable Series is a part of every Fitstopper's journey and is included in your membership. The start of the Series marks the point in our program that we encourage you to narrow your focus towards your goals and start working towards a better lifestyle!
To us, knowledge is power, so we are here to provide you with the education around training, nutrition, recovery and mindset to support you on your health and fitness journey. We know everyone's journey is different, so we want you to choose 1 main goal for the next 6 weeks to help us understand you better and provide the right education for you!
STRENGTH
Choose STRENGTH if your main goals right now are to build muscle, lift heavier, focus on strength. Our top 3 recommendations to maximise your results;
1. MINIMUM ATTENDANCE: 2 x lift sessions and 1 x perform each week.
2. Ensure you are aiming to increase the weight you are lifting each week for each and every lift that is repeated.
3. Ensure you consume protein with EVERY meal and snack - use the recipes in your Performance Tab if you're stuck for ideas.
HOT TIP: Throughout the next 6 weeks, focus on tracking the STRENGTH metrics in your Performance Tab!
TOP METRIC TO MEASURE PROGRESSION: Monitor ALL of your lifts and if any of your numbers increase, you are getting stronger! Progression is never linear, so it's so important to measure every element of strength (3RM, 5RM AND 10RM).
FITNESS
Choose FITNESS if your main goal is to improve cardiovascular fitness. This could mean running a faster 5km time or simply improving your ability to keep moving for longer (this could be playing with the kids, performing better at work if you have an active job, etc). Our top 3 recommendations to maximise your results;
1. MINIMUM ATTENDANCE: 1 x lift, 1 x perform, 1 x condition each week.
2. Include an aerobic activity outside of the gym each week - a light jog, long walk, game of footy, swim or cycle.
3. Ensure you consume regular balanced meals throughout the day - use the recipes in your Performance Tab if you're stuck for ideas.
HOT TIP: Throughout the next 6 weeks, focus on tracking the CONDITION metrics in your Performance Tab!
TOP METRIC TO MEASURE PROGRESSION: A great way to measure improvements in your fitness is by tracking your Resting Heart Rate! The lower your resting heart rate is, the more efficient it is at pumping blood throughout your body. If you don't have a tracker to wear, you can manually record this by finding a pulse, counting your beats for 30 seconds and multiplying the number by two.
LIFESTYLE
Choose LIFESTYLE if your main goal is to refine your habits, build a better routine and prioritise health. This means making a strong commitment to change, trusting that your Fitstop community is behind you the whole way. Our top 3 recommendations to maximise your results;
1. MINIMUM ATTENDANCE: Any 3 sessions you can make work for your routine.
2. Aim to hit a minimum of 8,000 steps / day. This is a great way to hold yourself accountable to daily activity.
3. Aim to prepare your food in advance so you know exactly what you're putting in your body - use the recipes in your Performance Tab if you're stuck for ideas.
HOT TIP: Throughout the next 6 weeks, focus on planning your weeks in advance and finding an accountability buddy!
TOP METRIC TO MEASURE PROGRESSION: Habits are formed as a result of repeating behaviours overtime. The most important thing for you to track is whether you have stuck to your plan to attend Fitstop each week. Consistency is key!
HOW TO SET YOURSELF UP FOR SUCCESS
We’re here to help you achieve your goals, but we need you to get involved too! Here is a list of things to do prior to the Unstoppable Series kicking off!
Turn App notifications ON - this will ensure you don’t miss the sessions and education important to you and your goals!
Tell your trainers about your goals and write them down - this will help them hold you accountable throughout the 6 week program!
Join your community Facebook Group - this will be your forum to ask questions, share wins, share challenges and stay connected with your Fitstop community!
THE PROGRAM
PERFORMANCE PHASE
As we build off our previous phases, we gradually increase load and intensity, whilst decreasing volume. This is to prepare the body for heavier lifting to come. This is the point in our program where we need to put our high performance cap on and knuckle down! This means - setting your goals, focusing on recovery, prioritising nutrition and training with purpose.
PEAK PHASE
Throughout the Peak Phase we look to further increase load and intensity, with a steady decrease in reps to lead into 3RM testing and Game Day. As the overall volume drops, your body should be primed and ready to lift heavy, move fast and perform at your peak! Embrace the inner athlete!
TESTING
Why do we test at the end of each 12 week block?
To measure progression over a full training block.
To set your benchmark for the next 12 week training block.
GAME DAY
Game Day is a community celebration that marks the end of the Unstoppable Series! Put all of your hard work to the test in a challenging, fun, supportive environment surrounded by the entire Fitstop community! It will include movements you have performed throughout all of your Fitstop sessions and is the perfect way to finish the Unstoppable Series!
We can't wait to follow your journey throughout the Unstoppable Series ROUND 3. Make sure you share your journey with your location and tag us in your sweaty endeavours! @fitstopfitness
Starts August 7th, Let's go!
