Training

Low Energy Isn’t a Motivation Problem. It’s a Strategy Problem.

The “2pm Crash” Fix: A Simple Routine That Works in 7 Days

The Energy Reset: A 6-Week Plan to Stop Waking Up Tired

<h1 id="choose-your-team-shae-stace-or-sesh">Choose Your Team: Shae, Stace, or Sesh</h1>The Methods Challenge is a 6 week strength training challenge inside the Sesh Fitness App.All three methods start on January 11, 2026. All three run for 6 weeks. All three teams will be eligible for the top 5 transformations prize, and the top 5 runners-up.The difference is how you train, how often you train, and the level of support you want.Your job is simple. Choose the method that fits your body, lifestyle, and preferences best.<h2 id="the-sesh-method"><a href="https://branch.seshfitnessapp.com/e/A14OzJMrjZb" target="_blank" rel="noopener noreferrer">The Sesh Method</a></h2>For the woman who wants simple, structured, efficient workouts she can actually stick to without needing a coach.<ul><li>Sessions per week: 3 primary strength days</li><li>Time per workout: 30 minutes</li></ul>Training Focus Metabolic strength training with higher repetitions, shorter rest periods, and efficient sessions designed to build strength without excess time commitment.Weekly Structure3 primary strength days<ul><li>Upper Body Push Chest, shoulders, triceps</li><li>Upper Body Pull Back, biceps</li><li>Lower Body Strength Glutes, hamstrings, quads, calves</li></ul>2 optional support sessions each week<ul><li>Cardio + mobility AMRAP circuit</li><li>Core + mobility AMRAP circuit</li></ul>This method is available as a one time challenge purchase and does not include 1:1 coaching.<h2 id="the-stace-method"><a href="https://branch.seshfitnessapp.com/e/FnbSOQ2sjZb" target="_blank" rel="noopener noreferrer">The Stace Method</a></h2>For the busy woman juggling work, family, and life who wants sustainable strength built on habits, grounding, and flexibility.<ul><li>Workouts per week: 4 primary workouts</li><li>Optional workout: 1 express full body session</li><li>Time per workout: 30 to 45 minutes</li></ul>Training Focus Strength training paired with daily habits that support consistency, recovery, and long term results. Coach Stace will also be walking you through creating a foundation through new habits that will help to get you set up for not just this challenge, but after too!Weekly Structure4 primary training days<ul><li>Push Chest, shoulders, triceps</li><li>Lower Quads, hamstrings, glutes</li><li>Pull Back, biceps, rear delts</li><li>Glutes + Core</li></ul>Optional 5th day<ul><li>Express Sesh Full body dumbbell circuit</li></ul>This method is available exclusively through Sesh+ Coaching.<h2 id="the-shae-method"><a href="https://branch.seshfitnessapp.com/e/FnbSOQ2sjZb" target="_blank" rel="noopener noreferrer">The Shae Method</a></h2>For the woman craving a full mind body reset with support for strength, hormones, digestion, stress, and energy.<ul><li>Sessions per week: 3 strength sessions</li><li>Time per workout: 30 minutes</li></ul>Training Focus Functional strength, functional nutrition, and functional lifestyle habits guided by Coach Shae with a special focus on stress management and adding daily movement to your life.Weekly Structure3 strength sessions per week<ul><li>Push + Core Shoulders, triceps, biceps, core</li><li>Pull + Core Back, shoulders, triceps, biceps, core</li><li>Lower Body + Core Glutes, hamstrings, quads, calves, core</li></ul>This method is available exclusively through Sesh+ Coaching.<h2 id="how-to-choose-your-method">How to Choose Your Method</h2>There is no universal best method.The right choice depends on:<ul><li>How many days per week you want to train</li><li>How much structure you want outside the workouts</li><li>Whether you want 1:1 coaching support</li><li>How your body responds to volume, intensity, and recovery</li></ul><h3 id="take-the-which-method-is-for-you-quiz-to-get-matched-with-the-path-that-fits-you-best-before-the-challenge-begins">Take the “Which Method Is For You?” quiz to get matched with the path that fits you best before the challenge begins.</h3>

The Methods Challenge. Which path is yours?

<h1 id="theres-a-myth-that-you-need-a-gym-or-a-rack-of-dumbbells-to-get-stronger-but-the-truth-is-your-body-is-already-the-best-piece-of-equipment-you-own">There’s a myth that you need a gym or a rack of dumbbells to get stronger. But the truth is, your body is already the best piece of equipment you own.</h1>Bodyweight training teaches you how to move better, build strength that lasts, and stay consistent — no matter where you are. Whether you’re just starting out, traveling, or looking to shake up your routine, learning how to train with your own body weight is one of the smartest things you can do for your fitness.<h2 id="what-is-bodyweight-training">What Is Bodyweight Training?</h2>At its core, bodyweight training means using your body as resistance to build muscle, endurance, and coordination. You’re working against gravity — not a machine or barbell — to challenge your muscles and joints.Think of moves like squats, lunges, push-ups, planks, and glute bridges. These aren’t “easy” exercises; they’re fundamental movement patterns that make you stronger for real life.When you train with intention and control, every rep teaches your body to move efficiently and with purpose.“You don’t need more equipment. You just need to move better.” – Coach Stace<h2 id="why-bodyweight-exercise-works">Why Bodyweight Exercise Works</h2>Bodyweight workouts are simple, but they’re not basic. Here’s why they’re one of the most effective and sustainable forms of training.<h3 id="1-strength-you-can-use-every-day">1: Strength You Can Use Every Day</h3>Bodyweight training builds functional strength — the kind that helps you move through life with ease. You’re not just isolating muscles; you’re training movement patterns that improve how you walk, carry, push, pull, and bend. That means better posture, more balance, and confidence that translates beyond your workout mat.<h3 id="2-no-equipment-no-barriers">2: No Equipment, No Barriers</h3>No gear. No setup. No problem. The biggest advantage of bodyweight workouts is accessibility. You can train anywhere — your living room, a hotel room, the backyard, or even at the park. All you need is a few feet of space and your own body. That freedom makes consistency easier. You can stay active through busy seasons, vacations, or long workdays — without the stress of fitting in a gym visit.<h3 id="3-control-over-every-movement">3: Control Over Every Movement</h3>Bodyweight exercise is an incredible teacher of form and control. Because you’re not adding external weight, your focus shifts to how you move — your tempo, balance, and muscle engagement. This helps correct movement patterns, strengthen stabilizer muscles, and lower your risk of injury.<h3 id="4-endless-ways-to-progress">4: Endless Ways to Progress</h3>Just because you’re not lifting weights doesn’t mean you’re not progressing.You can make bodyweight workouts harder by:<ul><li>Slowing down each rep to increase time under tension</li><li>Adding reps or sets</li><li>Shortening rest periods</li><li>Trying single-leg or single-arm variations</li><li>Combining moves into compound patterns (like squat-to-lunges or push-up-to-planks)</li></ul>Small adjustments can completely change the challenge — keeping your workouts engaging and your body adapting.<h3 id="5-builds-both-strength-and-endurance">5: Builds Both Strength and Endurance</h3>Because you’re moving your whole body, you’re not just building muscle — you’re improving cardiovascular endurance, flexibility, and coordination. Many bodyweight movements double as strength and cardio training, helping you get more done in less time. That’s what makes this style of training ideal for busy people who still want real results.<h2 id="how-to-start-bodyweight-training">How to Start Bodyweight Training</h2>You don’t need to overhaul your entire routine. Start small and focus on quality over quantity.Here are three simple ways to begin:<h3 id="focus-on-the-basics">Focus on the Basics</h3><ul><li>Master squats, push-ups, planks, lunges, and glute bridges. These movements create a foundation you can build on for years.</li></ul><h3 id="keep-workouts-short-and-consistent">Keep Workouts Short and Consistent</h3><ul><li>You don’t need an hour to see progress. Try 20–25 minutes, 3–4 times a week. Focus on showing up, not perfection.</li></ul><h3 id="track-progress-through-feel-and-control">Track Progress Through Feel and Control</h3><ul><li>Notice improvements in your form, balance, or stability. Bodyweight progress doesn’t always show up as a number — sometimes it’s realizing your last set felt easier or your push-ups were smoother.</li></ul><h2 id="why-sesh-on-the-go-is-built-around-bodyweight-training">Why Sesh On the Go Is Built Around Bodyweight Training</h2>If you’re ready for structure, <a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji" target="_blank" rel="noopener noreferrer">Sesh On the Go</a> takes everything that works about bodyweight training and turns it into a 6-week plan designed for real life.Created by Coach Stace, it’s a full-body program that helps you build strength, endurance, and confidence anywhere — no equipment required. Each 20–25 minute workout blends tempo, control, and progression to keep you challenged week after week.It’s ideal for:✨ Busy women who want fast, effective workouts✨ Travelers who need consistency on the road✨ Anyone who prefers training from home✨ Beginners or intermediates rebuilding their fitness routineThe program follows a simple 4-day split (Lower, Upper, Full Body, Core + Cardio) and evolves every two weeks to help you stay motivated and progressing.<aside class="pullquote"><blockquote>“Your body is the plan. You already have everything you need.” – Coach Stace</blockquote></aside><h2 id="the-takeaway">The Takeaway</h2>Bodyweight training is proof that strength doesn’t have to be complicated. You can build power, endurance, and confidence using nothing but your own body — anytime, anywhere.If you’re looking for a way to stay consistent without the gym, start simple. Move with intention. Build your foundation. And when you’re ready for a plan that brings it all together, <a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji" target="_blank" rel="noopener noreferrer">Sesh On the Go</a> is waiting to help you do it.Start your <a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji" target="_blank" rel="noopener noreferrer">Sesh On the Go</a> today — no gym required.

Why Bodyweight Training Works

<h1 id="you-dont-need-a-gym-to-get-stronger">You don’t need a gym to get stronger.</h1>You don’t need fancy equipment, endless time, or a picture-perfect routine.You already have everything you need: your body, your space, and a few minutes to show up for yourself.That’s the idea behind <a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji" target="_blank" rel="noopener noreferrer">Sesh On the Go</a>, Coach Stace’s brand-new 6-week program designed to help you build strength, endurance, and confidence anywhere. Whether you’re at home, on the road, or just short on time, this program proves that real results come from consistency, not complication.<h3 id="what-is-sesh-on-the-go">What Is Sesh On the Go?</h3>Sesh On the Go is a 6-week bodyweight-only fitness program that focuses on building strength through simplicity. Every workout is designed to help you move better, feel stronger, and stay consistent — no equipment required.You’ll train four days a week:<figure class="center medium"><a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/95f0664b-676e-44db-80eb-d0db3a9d7d4a/Sesh%20on%20the%20Go%20Daily%20Breakdown%20Blog.png"/></a></figure><h3 id="the-6-week-program-breakdown">The 6-Week Program Breakdown</h3>Progress is built into every phase of Sesh On the Go. Over six weeks, you’ll move through three key stages that gradually increase in intensity and complexity — helping your body adapt and your confidence grow.Weeks 1–2: Build Your BaseLearn the fundamentals. These first two weeks focus on control, stability, and proper form. You’ll slow things down and build a foundation of strength that sets you up for progress later on.Weeks 3–4: Progress &amp; PushNow that you’ve built your base, it’s time to push a little harder. These weeks introduce more endurance and controlled plyometric movements that elevate your heart rate while keeping your form solid.Weeks 5–6: Strong &amp; ConfidentYou’ll finish strong with AMRAPs and EMOMs that challenge your endurance, coordination, and power. Each workout is a chance to see how far you’ve come — and how capable you already are.Every two weeks, new movements and adjusted working periods keep your body progressing and your mind engaged. You’ll never feel like you’re repeating the same workout twice.<h3 id="why-it-works">Why It Works</h3>Coach Stace’s approach is rooted in three pillars:Intentional Movement. Accessible Strength. Consistency Over Perfection.By focusing on control and tempo, you’ll learn how to move with purpose — not just power. That’s how real strength is built.Sesh On the Go workouts are efficient, progressive, and functional. You’ll build strength that actually translates to your daily life — from carrying groceries to running after your kids to feeling confident in your own body.This isn’t about doing more. It’s about doing better — one 25-minute session at a time.<aside class="pullquote"><blockquote>“Strong doesn’t need equipment. It just needs you.” – Coach Stace</blockquote></aside><h3 id="ready-to-move">Ready to Move?</h3>Strength isn’t built by what you have. It’s built by how you show up.Whether you’re traveling, working from home, or navigating a busy season, <a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji" target="_blank" rel="noopener noreferrer">Sesh On the Go</a> gives you the structure to stay strong, consistent, and confident — anywhere.Start your <a href="http://branch.seshfitnessapp.com/form?type=program_sale&amp;id=I7lITA3NNtzqpHohZuji" target="_blank" rel="noopener noreferrer">Sesh On the Go</a> today. No gym required.

Strong Anywhere: Meet Sesh On the Go

<h4 id="why-your-cycle-matters-for-fitness">Why Your Cycle Matters for Fitness</h4>Hormones fluctuate throughout the month, impacting everything from mood and energy to muscle recovery. Ignoring these changes can lead to frustration, burnout, and stalled progress. These phases and recommendations are based on a typical 28-day cycle — your experience may vary slightly, and that’s totally normal.By aligning your training with your cycle, you can:✅ Maximize energy and performance✅ Reduce PMS symptoms✅ Feel more consistent and confident<h4 id="understanding-the-phases">Understanding the Phases</h4>Menstrual Phase (Days 1–7)<ul><li>What’s happening: Low estrogen and progesterone → fatigue and cramps are common.</li><li>Best workouts: Gentle movement — yoga, stretching, walking, or light mobility work.</li><li>Tips: Listen to your body, hydrate, and prioritize rest if you’re low-energy.</li></ul>Follicular Phase (Days 7–14)<ul><li>What’s happening: Estrogen and testosterone rise → energy and strength increase.</li><li>Best workouts: Strength training, endurance workouts, and HIIT.</li><li>Tips: Push heavier lifts and more challenging sessions here — your body can handle it!</li></ul>Ovulatory Phase (Days 14–16)<ul><li>What’s happening: Hormones peak → power, speed, and coordination are at their best.</li><li>Best workouts: HIIT, sprints, spin classes, or your heaviest lifting days.</li><li>Tips: Use this short window to hit personal records or high-intensity sessions.</li></ul>Luteal Phase (Days 16–28)<ul><li>What’s happening: Hormones drop → energy and endurance may decrease.</li><li>Best workouts: Moderate cardio and strength training with added recovery.</li><li>Tips: Expect PMS-related fatigue, bloating, or cravings. Stay consistent, but be kind to yourself with lighter loads or more rest if needed.</li></ul><h4 id="nutrition-tips-during-your-cycle">Nutrition Tips During Your Cycle</h4><ul><li>Stay hydrated: 128 oz. per day helps with bloating and cramps.</li><li>Add iron-rich foods: Leafy greens, red meat, lentils, and broccoli help offset potential iron dips.</li><li>Eat more Omega-3s &amp; Vitamin D: Salmon, eggs, chia seeds, or fortified foods help with inflammation.</li><li>Plan for cravings: If you’re hungrier in the luteal phase, increase healthy carbs slightly and stock up on nutrient-dense snacks.</li></ul><h4 id="the-benefits-of-cycle-syncing">The Benefits of Cycle Syncing</h4>✅ Optimized training: Better results by working with your hormones.✅ More energy &amp; consistency: Fewer “off days” when you listen to your body.✅ Reduced PMS symptoms: Exercise can ease cramps, bloating, and mood swings.✅ Improved body awareness: You’ll better understand your unique cycle and needs.<h4 id="the-bottom-line">The Bottom Line</h4>Your body isn’t the same every day — and that’s normal! Also, remember that every woman&#x27;s cycle is unique and thus you should always listen to YOUR body above all else. By paying attention to your cycle and adjusting your workouts accordingly, you’ll feel stronger, more in tune with your body, and less frustrated by energy swings.✨ Next Step: Start tracking your cycle and notice how your energy changes throughout the month. Then, use those insights to adjust your workouts — and watch your results skyrocket.

Does Your Cycle Impact Training?

<h4 id="why-cardio-still-matters">Why Cardio Still Matters</h4>Strength training is the foundation for lasting fat loss, muscle gain, and body composition changes. But cardio still has a role — just not in the extreme way most fitness plans push it.At Sesh, we use cardio as a tool for heart health, recovery, and sustainable calorie burn — not as a punishment or a way to “earn” your food.<h4 id="the-sesh-cardio-philosophy">The Sesh Cardio Philosophy</h4>✅ Start small: 3 cardio sessions per week, 20 minutes each✅ Focus on quality, not quantity: More isn’t always better✅ Pair with strength training: Cardio burns calories during exercise, while strength training boosts your metabolism all dayDoing too much cardio can lead to:❌ Slower recovery❌ Increased inflammation❌ Difficulty building or maintaining muscle❌ Plateaus if you can’t keep increasing cardio over timeRead more about our full Cardio Philosophy <a href="https://www.seshfitnessapp.com/blog/the-sesh-cardio-philosophy/" target="_blank" rel="noopener noreferrer">here</a>.<h4 id="how-much-cardio-should-you-do">How Much Cardio Should You Do?</h4><ul><li>Beginner or strength-focused: 3x/week, 20 minutes (start here)</li><li>Advanced or fat loss-focused: Increase by 5 minutes/week after 3+ weeks of consistency if you’re plateauing. Working with a Sesh+ Coach is ideal if you&#x27;re experiencing this.</li><li>High-intensity cardio: Limit to 3x/week max and spread sessions out</li></ul>Fun Cardio Ideas That Don’t Feel Like Work Cardio doesn’t have to mean hours on the treadmill. When you choose activities you enjoy, you’ll naturally stay consistent. Try these options to make cardio more fun and less like a chore:Solo Sweat Sessions<ul><li>Incline walking or jogging outdoors</li><li>Jump rope (start with singles, work up to double-unders!)</li><li>“Deck of Cards” workout (assign a move to each suit and draw cards to determine reps)</li></ul>Move Like a Kid Again<ul><li>Dance party in your living room</li><li>Trampoline workout (mini-trampoline or trampoline park)</li><li>TikTok dance challenges</li></ul>Get Outside<ul><li>Hiking or long nature walks</li><li>Roller skating, biking, or ice skating</li><li>A stair-climbing challenge at a local park or stadium</li></ul>Make It Social<ul><li>Join a volleyball, kickball, or pickleball league</li><li>Play a game of basketball, tennis, or soccer with friends</li><li>Frisbee or tag with your kids</li></ul>Make It Low Impact<ul><li>Swimming laps or water aerobics</li><li>Fast-paced walking in the pool (harder than you think!)</li></ul>What Counts as Cardio?Cardio = any activity that raises your heart rate to around 110–150 BPM. Examples:<ul><li>Low intensity: Walking, incline treadmill, light cycling (usually 30 min)</li><li>Moderate intensity: Jogging, Stairmaster, jump rope, elliptical (20 min)</li><li>High intensity: Sprints, cycling intervals, HIIT-style EMOM workouts (limit to 3x/week)</li></ul>The Bottom LineYou don’t need hours of cardio to lose fat or get fit. Start with 3x20 and focus on strength training as your foundation. From there, adjust based on your goals and recovery.Remember: Fitness is personal. Find the cardio options you enjoy, and they’ll never feel like punishment.Next Step: Pick a fun cardio option this week and log your session in the <a href="https://branch.seshfitnessapp.com/download" target="_blank" rel="noopener noreferrer">Sesh App.</a>

Let's Make Cardio FUN Again

<h4 id="youre-ready-to-commit-to-lifting-lab-youve-got-your-equipment-sorted-your-schedule-blocked-and-your-mindset-dialed-in-but-theres-one-more-decision-that-could-be-the-difference-between-good-results-and-life-changing-transformation">You&#x27;re ready to commit to <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a>. You&#x27;ve got your equipment sorted, your schedule blocked, and your mindset dialed in. But there&#x27;s one more decision that could be the difference between good results and life-changing transformation.</h4>Should you use <a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/" target="_blank" rel="noopener noreferrer">Sesh\+ Coaching</a> during your challenge?If you&#x27;re serious about maximizing every aspect of your 8-week journey, the answer is yes. Here&#x27;s why – and how to make the most of it.[PS: Remember that you get Lifting Lab refunded if you&#x27;ve already purchased it when you become a Sesh+ Client because you get all challenges FREE!]<h4 id="the-reality-check">The Reality Check</h4><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> is designed to be comprehensive. The programming is sound, the education is thorough, and the structure is proven. But here&#x27;s what even the best program can&#x27;t do:<ul><li>Adjust to your unique schedule conflicts</li><li>Modify movements for your specific limitations</li><li>Answer your body-specific questions about whether you&#x27;re doing an exercise correctly</li><li>Push you through the mental barriers that no app can see</li><li>Customize your nutrition, cardio and rest protocols beyond general guidelines</li></ul>That&#x27;s where Sesh+ coaching bridges the gap between great programming and personalized transformation.<h4 id="what-sesh-coaching-actually-does">What <a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/?checkout=auto" target="_blank" rel="noopener noreferrer">Sesh\+ Coaching</a> Actually Does</h4>1. Real-Time Program AdjustmentsYour coach doesn&#x27;t just hand you a cookie-cutter plan. They monitor your progress throughout Lifting Lab and make strategic adjustments. Here are just a few examples a Sesh+ Coach could help you with during a challenge:<ul><li>Week 1: Struggling with goblet squats due to ankle mobility? Your coach provides alternative progressions and mobility work specific to your needs.</li><li>Week 3: Hitting your macros, but not seeing the scale change? Your coach adjusts your macros, recovery, hydration, cardio and more based on your specific biofeedback.</li><li>Week 5: Work travel disrupting your schedule? Your coach helps guide you through how to structure your week to maintain momentum without derailing progress.</li><li>Week 7: Crushing your strength goals ahead of schedule? Your coach provides recommendations on how to advance your programming to keep challenging you appropriately.</li></ul>2. Nutrition That Actually Fits Your LifeThroughout the challenge, your coach can make macro suggestions based on how your body is responding — like hunger, sleep, or energy and more:<ul><li>Meal timing around your actual schedule</li><li>Food preferences and restrictions</li><li>Social events and travel</li><li>Stress eating patterns</li><li>Energy fluctuations throughout your cycle</li></ul>3. Form Coaching That Prevents PlateausForm checks aren&#x27;t just about injury prevention (though that&#x27;s crucial). Your coach can help you identify subtle technique issues that could limit your strength gains:<ul><li>Hip hinge patterns in your RDLs</li><li>Shoulder positioning in overhead presses</li><li>Depth consistency in squats</li><li>Core engagement throughout movements</li></ul>Better form equals better results, period.4. Mental Performance CoachingThe physical program is only half the battle. Your Sesh+ coach helps you navigate:<ul><li>Motivation dips during challenging weeks</li><li>Perfectionism that sabotages consistency</li><li>Comparison with other challenge participants</li><li>Fear of pushing your limits during the Final Exam</li><li>Planning for life after the 8 weeks</li></ul><h4 id="how-to-maximize-your-coaching-investment">How to Maximize Your Coaching Investment</h4>Come Prepared to Every Check-InDon&#x27;t waste your coach&#x27;s expertise on questions you could answer yourself. Instead:<ul><li>Review your training logs before sessions</li><li>Prepare specific questions about technique or programming</li><li>Share honest feedback about what&#x27;s working and what isn&#x27;t</li><li>Bring up concerns early, not after they become problems</li></ul>Be Brutally HonestYour coach can only help if they know the full picture:<ul><li>Actual adherence to the program (not what you wish it was)</li><li>Energy levels, sleep quality, and stress</li><li>Food choices and meal timing</li><li>How you&#x27;re feeling mentally and emotionally</li></ul>Sugar-coating your reality helps no one.Ask for the &quot;Why&quot; Behind RecommendationsDon&#x27;t just follow your coach&#x27;s advice – understand it:<ul><li>Why this exercise progression over another?</li><li>Why these macro targets for your goals?</li><li>Why this rest period recommendation?</li><li>Why modify this movement for your body?</li></ul>Education empowers you beyond the 8 weeks.Plan Your Final Exam StrategyYour coach knows your capabilities, your technique patterns, and your mental approach. Use this insight to:<ul><li>Set realistic but challenging Final Exam goals</li><li>Practice AMRAP pacing and form under fatigue</li><li>Develop strategies for pushing through mental barriers</li><li>Plan your preparation and recovery around exam day</li></ul><h4 id="the-coaching-advantage-during-each-phase">The Coaching Advantage During Each Phase</h4>Weeks 1-2 (Foundation Phase)Your coach ensures you&#x27;re setting up for success, not just starting. They&#x27;ll customize your macro approach, establish movement baselines, and create accountability systems that stick.Weeks 3-4 (Progressive Intensity Phase)As the volume increases, your coach helps you interpret how to adjust your own effort based on performance and recovery, and helps you navigate the mental shift from &quot;this is manageable&quot; to &quot;this is challenging.&quot;Weeks 5-6 (Deep Dive Phase)Your coach becomes crucial for maintaining form as fatigue accumulates, optimizing your cardio integration, and ensuring you&#x27;re actually progressing, not just getting tired.Weeks 7-8 (Peak Performance Phase)This is where coaching pays dividends. Your coach fine-tunes your approach for maximum results, prepares you mentally for the Final Exam, and creates your post-challenge plan.<h4 id="beyond-the-8-weeks-the-long-term-value">Beyond the 8 Weeks: The Long-Term Value</h4>The best part about adding coaching to your <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> experience? The lessons extend far beyond October 18th.Your coach teaches you to:<ul><li>Self-assess your movement quality</li><li>Adjust programming based on life circumstances</li><li>Make nutrition decisions that support your goals</li><li>Recognize when to push and when to recover</li><li>Build sustainable systems rather than relying on motivation</li></ul><h4 id="the-investment-decision">The Investment Decision</h4><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab </a>alone will challenge you and deliver results. Adding <a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/?checkout=auto" target="_blank" rel="noopener noreferrer">Sesh\+ coaching</a> amplifies everything – your technique, your results, your confidence, and your long-term success.The question isn&#x27;t whether coaching will help. It&#x27;s whether you&#x27;re ready to invest in the difference between good results and transformational ones.You&#x27;ve already decided you&#x27;re worth the Lifting Lab investment. You&#x27;ve already committed to showing up for 8 weeks. The only question left is: how far do you want to go?Your transformation is waiting. <a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/?checkout=auto" target="_blank" rel="noopener noreferrer">Your coach is ready.</a>The only thing left is your decision.Ready to maximize your Lifting Lab results? Sign up for Sesh+ Coaching during Lifting Lab today! Remember that you will be fully refunded for Lifting Lab, as all Sesh+ Subscribers get our challenges FREE.

Maximize Your Lifting Lab Results with Sesh+ Coaching

<h4 id="youve-signed-up-for-lifting-lab-smart-choice-but-signing-up-is-just-the-first-step--getting-results-requires-intention-strategy-and-knowing-how-to-maximize-every-aspect-of-the-challenge">You&#x27;ve signed up for <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a>. Smart choice. But signing up is just the first step – getting results requires intention, strategy, and knowing how to maximize every aspect of the challenge.</h4>Lifting Lab isn’t just another workout program.It’s your opportunity to train with purpose, return to the fundamentals, and break through plateaus that have been holding you back. This is where structure meets intensity. And if you’re ready to level up, here’s exactly how to get the most out of your 8 weeks inside the <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab Challenge</a>.<figure class=""><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/827cacd0-7a50-4f66-b7a8-dd740aafb075/Lifting%20Lab%20Get%20the%20Most%20Blog%20Image%20(1).png"/></a></figure><h4 id="before-you-start-set-yourself-up-to-win">Before You Start: Set Yourself Up to Win</h4>Take Your Baseline MeasurementsDon&#x27;t skip this step. Progress photos, measurements, and strength benchmarks aren&#x27;t just nice-to-haves – they&#x27;re your roadmap to success.You&#x27;ll thank yourself later when you see exactly how far you&#x27;ve come. Use these features in the app to make it super-easy:<ul><li>Check-In Experience for photos, measurements + your why</li><li>Weight &amp; Rep Tracking for knowing where you started on each exercise (makes progressive overload easier)</li><li>Apple Health Kit integration so you can automatically sync things like steps, fiber, macros, and more</li></ul>Audit Your EquipmentLifting Lab is built around foundational movements, but you need the right tools. If you&#x27;re doing the home version of the challenge, ensure you have:<ul><li>A set of adjustable dumbbells or multiple weight options so you can progressively overload</li><li>Resistance band kit (<a href="https://www.seshfitnessapp.com/merch/sesh-fitness-resistance-band-kit/" target="_blank" rel="noopener noreferrer">ours</a>, or similar)</li><li>A sturdy surface like a chair, couch or entryway bench</li><li>Space to move freely during your workout</li><li>Optional, but always good to have: <a href="https://amzn.to/4mqTdgB" target="_blank" rel="noopener noreferrer">foam rollers</a>, <a href="https://amzn.to/41iZHWv" target="_blank" rel="noopener noreferrer">exercise mat</a> and <a href="https://amzn.to/45d9EGi" target="_blank" rel="noopener noreferrer">cross-training shoes</a></li></ul>Missing something? Get it now, not three weeks in.Schedule Like a ProfessionalBlock out your training times like non-negotiable meetings. You didn’t sign up for fluff workouts or random circuits. Lifting Lab is rooted in hypertrophy science and built around progressive overload, designed to help you train smarter, not just harder.So, follow the plan. Five sessions per week for 45-60 minutes isn&#x27;t just a suggestion – it&#x27;s your contract with results. Treat it accordingly.<h4 id="during-the-challenge-execution-is-everything">During the Challenge: Execution Is Everything</h4>Follow the Progressive Overload ProtocolThis isn&#x27;t about going heavier every single workout. Progressive overload in <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> means:<ul><li>Week 1-2: Focus on form and establishing your baseline (just follow the plan)</li><li>Week 3-4: Increase volume strategically (we do this for you in the programming)</li><li>Week 5-6: Push intensity while maintaining perfect technique (up your weights where appropriate!)</li><li>Week 7-8: Peak performance and testing your limits (really challenge yourself for maximum results)</li></ul>Show up like you’re studying for your degree in strength. Review your workouts, track your numbers, and use each session as data toward long-term progress.Embrace the Educational ComponentsEach week focuses on a specific theme for a reason. Don&#x27;t just do the workouts, engage with the content:<ul><li>Macros (Week 1): Actually calculate and track yours. Deep dive into meal prepping, nutritious recipes and the endless resources we give you.</li><li>Goals (Week 2): Write them down and review them weekly. We help you step-by-step with how to develop goals you&#x27;ll stick to.</li><li>Non-Scale Victories (Week 3): Document wins beyond the scale. The scale is just a number - how are your clothes fitting, what&#x27;s your energy like, is your skin clearer, how has your mood changed.</li><li>Alcohol (Week 4): Honestly assess its impact on your results. Midterms are a good time to celebrate, and of course you can still drink during the challenge!, but let&#x27;s just be honest about its impacts.</li><li>Cardio (Week 5): Understand how it fits into your strength goals, and why cardio doesn&#x27;t always equal fat loss.</li><li>Results (Week 6): Measure and celebrate your progress - week six is when you&#x27;ll start to see the &#x27;domino effect&#x27; where all your hard work starts visually paying off.</li><li>Hormones (Week 7): Learn how they affect your training and simply take note of how you may need to tweak your training after the intense challenge during certain phases of your cycle.</li><li>Maintain (Week 8): We help you plan for post-challenge success, and keeping the results you got for the long term!</li></ul>Use the CommunityYou&#x27;re not in this alone. The Sesh community is full of women on the same journey. Share your wins, ask questions, and support others. Accountability accelerates results.Rest With PurposeRecovery isn&#x27;t laziness – it&#x27;s strategic. Your muscles grow during rest, not just during workouts. Take your rest days seriously, prioritize sleep, and listen to your body. Here’s how to do it right:<ul><li>Nutrition: Hit your custom macros, especially protein. Your lifts need fuel.</li><li>Sleep: No amount of caffeine can replace solid rest. Aim for 7–9 hours a night. Caffeine might make you feel alive, but it won’t sculpt your body like good old-fashioned sleep will</li><li>Active rest days: Walk, mobilize, foam roll… whatever keeps your body moving without overtraining.</li></ul>The women who will see the biggest changes in <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> are the ones who treat recovery like a performance tool, not an afterthought.<h4 id="maximizing-your-nutrition">Maximizing Your Nutrition</h4>Fuel Your Training<a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> requires energy. Under-eating will sabotage your strength gains and recovery. Focus on:<ul><li>Following your macro calculator macros (even if you think they&#x27;re &quot;too high&quot; just trust the process</li><li>Adequate protein</li><li>Carbs around your workouts for quick-release energy</li><li>Healthy fats for hormone regulation &amp; energy stores</li><li>Proper hydration with at least a gallon per day</li></ul><figure class=""><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/8e0fa7dc-bcd9-461a-a288-49ac07d5d34b/Lifting%20Lab%20Get%20the%20Most%20Blog%20Image%20(2).png"/></a></figure>Track Smart, Not ObsessivelyUse the macro guidance from Week 1, but don&#x27;t let tracking consume your life. The goal is awareness and consistency, not perfection.<h4 id="the-mental-game">The Mental Game</h4>Expect Adaptation PeriodsWeek 1 might feel easy. Week 3 might feel brutal. This is normal. Your body is adapting to new stimulus. Trust the process.Focus on Form Over EgoProgressive overload means progression, not just adding weight. Perfect your technique before increasing load. Injury sets you back further than conservative progression. The most sculpted physiques in the world are built through repeated exposure to the same movement patterns. This program isn’t designed to entertain you. It’s designed to work.Celebrate Small WinsCompleting Week 4 when you wanted to quit. Adding 5 pounds to your shoulder press. Feeling stronger walking up stairs. These moments matter.<h4 id="beyond-the-8-weeks">Beyond the 8 Weeks</h4>Document Your TransformationTake those final photos and measurements. Calculate your strength gains. Write down what you learned about yourself, your capabilities, and your relationship with training. Not only will this feel good, but this is how you get entered to win prizes!Plan Your Next PhaseLifting Lab doesn&#x27;t end your fitness journey – it elevates it. Use what you&#x27;ve learned to structure your ongoing training. Maybe another Sesh challenge, maybe independent programming, but always with intention.<h4 id="getting-the-most-out-of-lifting-lab--or-any-challenge--isnt-about-perfection">Getting the most out of Lifting Lab – or any challenge – isn&#x27;t about perfection.</h4>It&#x27;s about showing up consistently, following the program as designed, and staying curious about your own potential.You signed up because you&#x27;re ready to level up. Now prove it to yourself. The syllabus is set. The science is sound. Your only job is to show up and do the work.Are you ready to graduate from guesswork?<figure class=""><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/2a8828c0-27fc-40a9-891d-070a388f7c16/Lifting%20Lab%20Get%20the%20Most%20Blog%20Image%20(3).png"/></a></figure><h4 id="still-need-to-sign-up-for-lifting-lab-dont-wait--join-the-challenge-before-spots-fill-up">Still need to sign up for Lifting Lab? Don&#x27;t wait – <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">join the challenge</a> before spots fill up.</h4>

Get the Most Out of Lifting Lab: Pro Tips for a Smarter Approach

<h4 id="youve-been-showing-up-youve-built-consistency-youve-made-progress-but-now-you-want-more">You&#x27;ve been showing up. You&#x27;ve built consistency. You&#x27;ve made progress. But now? You want more.</h4>You&#x27;ve made progress… but not where you want to be. You&#x27;re chasing real definition, real intensity, and a physique that reflects how hard you work. This isn&#x27;t about starting over. It&#x27;s about leveling up.Welcome to <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab.</a><h4 id="what-is-lifting-lab">What Is Lifting Lab?</h4><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> is an 8-week hypertrophy-focused challenge designed for women who are ready to train smarter, not just harder. This isn&#x27;t another beginner bootcamp: it&#x27;s precision physique training grounded in proven science.We&#x27;re going back to the fundamentals that actually work: big lifts, high volume, strategic recovery, and progressive overload done right. No fluff. No filler. Just results.<figure class=""><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/e8ec5ecf-86d2-4805-ba81-4ce75e05a060/Lifting%20Lab%20Blog%20Image%20(2).png"/></a></figure><h4 id="the-details-that-matter">The Details That Matter</h4>Length: 8 weeks Schedule: 5 days per week Workout Duration: 45-60 minutes Training Split: Lower / Upper / Full / Lower / Upper Level: Advanced Price: $99.99<h4 id="your-curriculum-4-strategic-phases">Your Curriculum: 4 Strategic Phases</h4>Think of Lifting Lab as your masterclass in muscle, broken into four intensive phases:Phase 1 (Weeks 1-2): Foundation We&#x27;re laying the groundwork with macro mastery and goal setting. Consider this your syllabus week – you&#x27;ll put in work, but we&#x27;re building the base for everything that follows.Phase 2 (Weeks 3-4): Progressive Intensity Things get serious. You&#x27;ll learn the true definition of progressive overload while focusing on non-scale victories and how lifestyle factors impact your results.Phase 3 (Weeks 5-6): Deep Dive Time to lock in. We&#x27;re diving deep into cardio strategy and tracking real results. This is where discipline meets science.Phase 4 (Weeks 7-8): Peak Performance Show up or shut up time. We&#x27;re covering hormone optimization and maintenance strategies – everything you need to sustain your results long-term.<h4 id="the-final-exam-your-moment-to-shine">The Final Exam: Your Moment to Shine</h4>Week 8 isn&#x27;t just the end – it&#x27;s your graduation. The Final Exam is an optional AMRAP (As Many Reps As Possible) workout featuring moves you&#x27;ve mastered throughout the challenge:<ul><li>Dumbbell RDLs</li><li>Dumbbell Shoulder Press</li><li>Dumbbell Goblet Squat</li><li>Push Ups</li></ul><figure class=""><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/e15c848c-3587-47a2-aee6-e26157ad3027/Lifting%20Lab%20Blog%20Image%20(4).png"/></a></figure>Complete the Final Exam and track your results for a chance to win an extra $1,000 prize. More importantly, you&#x27;ll have concrete proof of how far you&#x27;ve come.<h4 id="what-makes-this-different">What Makes This Different?</h4>Progressive Overload, Done RightVolume-based progression that actually builds muscle, not just fatigue.Strategic StructureModerate to high rep ranges (8-12 reps, occasionally up to 15) designed for lean muscle growth.High Mechanical TensionClassic lifts that maximize muscle building potential.Built-In RecoveryStrategic rest periods and programming that prevents burnout while maximizing gains.<h4 id="who-this-is-for">Who This Is For</h4>You&#x27;re not new here. So stop training like you are.<a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Lifting Lab</a> is for the woman who:<ul><li>Has been working out consistently but wants better results</li><li>Is ready to move beyond basic programming</li><li>Wants to understand the science behind effective training</li><li>Is disciplined enough to follow a structured plan</li><li>Craves real, measurable progress</li></ul>This isn&#x27;t for dabblers. This is for the disciplined.<h4 id="why-now">Why Now?</h4>In a world full of wellness noise, we&#x27;re giving you the facts, the structure, and the strategy to graduate from guesswork. You don&#x27;t need another 30-day shred. You need a blueprint for muscle, for definition, for real, long-term results.Sales Window: August 4-23Challenge Starts: August 24Challenge Ends: October 18<figure class=""><a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/50c11335-376f-4d3f-8b4f-de1de508dbd5/Lifting%20Lab%20Blog%20Image%20(5).png"/></a></figure><h4 id="you-dont-need-to-work-harder-you-need-to-work-smarter">You don&#x27;t need to work harder. You need to work smarter.</h4>Lifting Lab teaches you how. Ready to raise the bar? <a href="https://branch.seshfitnessapp.com/7NMjuKcJqVb" target="_blank" rel="noopener noreferrer">Sign up for Lifting Lab today.</a>

Your Body's Not the Problem. Your Strategy Is.

<h1 id="we-removed-every-barrier-to-starting-your-fitness-journey">We Removed Every Barrier to Starting Your Fitness Journey</h1>We’ve heard it again and again: &quot;I want to start working out, but I have no idea where to begin.&quot;Sound familiar?If so, we made something just for YOU… and it’s 100% free this July.For the first time ever, we’re launching a completely free fitness &amp; nutrition training plan designed specifically for women who are ready to get stronger, feel better, and finally take the first step, without being overwhelmed.<figure class="large"><a href="https://branch.seshfitnessapp.com/0lt618Q7vUb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/800a3432-5b0c-420e-9d0a-5c2f6a0e8fec/Sesh%20Foundations%20Blog%20Free%204%20Week%20Strength%20Program%20(2).png"/></a></figure><h2 id="meet-sesh-foundations-a-fitness-blueprint-for-real-life">Meet <a href="https://branch.seshfitnessapp.com/0lt618Q7vUb" target="_blank" rel="noopener noreferrer">Sesh Foundations</a>: A Fitness Blueprint for Real Life.</h2>No subscriptions. No credit cards. No gatekeeping. Just a smart, structured plan to get you moving in the right direction.Here’s what’s included:✅ A full strength training plan designed by certified Sesh Coaches✅ Home or gym option: choose the version that works for your life✅ 4 guided workouts per week focused on building confidence and consistency✅ Beginner-to-intermediate friendly: no experience required✅ Quick workouts: 30 to 45 minutes, easy to fit into a busy schedule✅ Nutrition guide + macro-friendly recipes to support your progress✅ Access to the private Sesh community for support, accountability, and encouragement<figure class="center large"><a href="https://branch.seshfitnessapp.com/0lt618Q7vUb"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/ed6a7b76-59bf-47ee-bf6b-9cae0d944c18/Sesh%20Foundations%20Blog%20Free%204%20Week%20Strength%20Program%20(1).png"/></a></figure><h2 id="why-we-created-sesh-foundations">Why We Created <a href="https://branch.seshfitnessapp.com/0lt618Q7vUb" target="_blank" rel="noopener noreferrer">Sesh Foundations</a></h2>At Sesh, we’ve coached over 400,000 women around the world, and one thing we know for sure: getting started is often the hardest part.Between confusion, intimidation, and the fear of &quot;doing it wrong,&quot; many women feel stuck before they ever start. So we set out to change that and eliminate the biggest barriers we hear most:❌ “I don’t know what to do.”❌ “I don’t have the time.”❌ “I can’t afford a personal trainer.”❌ “I can’t afford a gym.”❌ “I don’t know how to start.”<h2 id="sesh-foundations-is-our-answer-a-free-no-strings-attached-plan-that-gives-you-everything-you-need-to-begin-building-strength-right-now-right-where-you-are"><a href="https://branch.seshfitnessapp.com/0lt618Q7vUb" target="_blank" rel="noopener noreferrer">Sesh Foundations</a> is our answer: a free, no-strings-attached plan that gives you everything you need to begin building strength right now, right where you are.</h2><aside class="pullquote"><blockquote>“We created Sesh Foundations for every woman who’s ever said, ‘I want to get started but don’t know where to begin,’” — Hilary Combs, VP of Brand Strategy at Sesh.</blockquote></aside>We’re not talking about a teaser or a free trial. This is the real deal. A full program developed by our certified Sesh coaches to give you the tools, structure, and support you need to build momentum.Whether you&#x27;re squeezing in workouts during nap time or hitting the gym after work, this plan was built to work with your real life and not against it.Why It MattersSesh has always been about more than workouts. We’re a community. A support system. A team of women helping each other show up, get stronger, and feel proud of themselves.Sesh Foundations is our way of inviting even more women into that mission.If you’ve been curious about Sesh, or you’ve been meaning to invite your sister, best friend, or coworker to join you, now is the time. We promise, strength is even better when you build it together.<h2 id="ready-to-start">Ready to Start?</h2><h3 id="only-available-july-131-2025">Only Available July 1–31, 2025</h3>Just <a href="https://branch.seshfitnessapp.com/0lt618Q7vUb" target="_blank" rel="noopener noreferrer">download</a> the Sesh App during July, and the full program will be ready and waiting for you. No sign-up fees, no payment walls, no wait, just you getting started.✅ <a href="https://branch.seshfitnessapp.com/0lt618Q7vUb" target="_blank" rel="noopener noreferrer">Download the app</a>✅ Start your plan✅ Get stronger, togetherLet’s make July the month you finally start.No more waiting. No more wondering.Just one strong Sesh at a time.

Sesh Foundations Free July Fitness Plan for Women

Let’s be real: planks are fine. But what if we told you there’s a smarter way to build a strong, sculpted core that actually works with your current routine?Say hello to <a href="https://www.seshfitnessapp.com/program/carved-core/" target="_blank" rel="noopener noreferrer">Carved Core</a>: Sesh’s brand-new 8-week accessory program designed to amplify your strength, support your posture, and unlock real abdominal results in under 30 minutes, twice a week.This isn’t just crunches and chaos. This is structure, strategy, and sweat, designed to fit right into your flow.<h3 id="what-is-carved-core">What Is Carved Core?</h3>Carved Core is your favorite program’s new bestie. It’s the first-ever accessory program from Sesh, designed to layer on to whatever primary training plan you&#x27;re following (Sesh or not) for added strength, definition, and that confident, connected core feeling.Over 8 weeks, you’ll follow a progressive format that builds real core strength from the inside out. Each week brings a fresh movement theme—like stability, mobility, intensity, and coordination—so your body stays challenged and your mind stays engaged.<ul><li>Stability + Control? We got you.</li><li>Power + Burnout? It’s in there.</li><li>Mobility + Coordination? Yep. That too.</li></ul><h3 id="what-youll-get">What You’ll Get</h3>✅ 8 weeks of structured, progressive core training✅ 2 sessions/week — under 30 minutes each✅ Smart, rotating focus areas for full-spectrum strength✅ 3 trisets per session for max efficiency✅ Home + Gym friendly (all you need: dumbbells, a mat, sliders)Professionally Built for Insane Results.This isn’t random. Carved Core was designed by certified professionals to deliver real results. Whether you&#x27;re looking to feel stronger, improve your posture, or finally see some definition, Carved Core is for you.<h3 id="coach-tip">Coach Tip</h3><aside class="pullquote"><blockquote>“Treat your core like any other muscle—train it with intention, progression, and recovery. Carved Core is how you build not just ‘abs,’ but deep core control and full-body confidence.” – Coach Stace, Sesh+ Coach, CPT</blockquote></aside> <figure class="center"><a href="https://branch.seshfitnessapp.com/download"><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/01820aa2-e970-4f26-ad9b-66f291a30a72/carved%20core%20blog%20inline%20image.png"/></a></figure><h3 id="how-to-add-it-to-your-routine">How to Add It to Your Routine</h3>Here’s the best part: you don’t have to start over. You just need a boost.When to do it: Layer your Carved Core session at the end of your regular training sesh, then follow with cardio (if you have it that day).How often: Just 2x per week. Start any time and follow the progression.When it fits best: On upper body or mobility-focused days (but you can add it anywhere).What it pairs with: Literally anything. It’s built to fit with whatever you’re already doing.<h3 id="this-is-core-like-never-before">This Is Core Like Never Before</h3>Most core workouts are random. <a href="https://www.seshfitnessapp.com/program/carved-core/" target="_blank" rel="noopener noreferrer">Carved Core</a> is anything but. It’s structured, smart, and designed to help you:<ul><li>Boost posture and pelvic floor function</li><li>Build deep, functional core strength</li><li>Improve balance, control, and coordination</li><li>Get total-body stability, with abs to match</li></ul>All in under 30 minutes, twice a week.<h3 id="ready-to-feel-the-difference">Ready to Feel the Difference?</h3>You don’t need to overhaul your fitness plan. You just need a little extra fire.<a href="https://branch.seshfitnessapp.com/download" target="_blank" rel="noopener noreferrer">Download the Sesh App now and get started with Carved Cor</a><a href="https://branch.seshfitnessapp.com/download" target="_blank" rel="noopener noreferrer">e</a>.$30. 8 weeks. Smart, effective core training on your terms.Because when your core is strong, everything feels stronger. Let’s go carve it out.

Your Training Plan’s New Secret Sauce: Carved Core

<h1 id="you-dont-have-to-be-a-runner-to-join-the-run--reps-challenge">You Don’t Have to Be a Runner to Join the <a href="https://www.seshfitnessapp.com/challenge/sesh-run-reps-challenge-2025/" target="_blank" rel="noopener noreferrer">Run \+ Reps Challenge</a></h1>Let’s be honest. Running can feel overwhelming, especially if you think you need to look, train, and feel like a &quot;runner&quot; before you even begin. The truth is, you do not need fancy shoes, perfect form, or a love of cardio to start. You do not even have to run. You can walk every step of the way and still get stronger, build endurance, and feel like an absolute boss at the end of the challenge.The Run + Reps Challenge inside the Sesh App was built for beginners. It is designed to meet you where you are right now, whether you have not run since high school PE or you are simply looking to move your body in a way that feels good. This is a 6-week hybrid program that blends simple, progressive walk or run workouts with strength training sessions that are quick, efficient, and built to support your movement.Coach Shae is not just the creator of this challenge. She is right there doing every run, every rep, every sweaty mile with you.<h2 id="why-this-challenge-feels-different-and-works">Why This Challenge Feels Different (and Works)</h2>You can walk the entire thing and still get results. Yes, walking counts. Walking builds stamina, improves cardiovascular health, and supports your strength training. Slow runs and walks are actually some of the most effective ways to build endurance and feel good while doing it.Consistency is your only goal. It does not matter how far or how fast you go. It matters that you show up. That is why the program is designed to give you a clear, doable plan that works around your life. Bonus: the strength training days only use dumbbells, so it’s also super portable!Strength training is the secret sauce. This challenge combines 3 strength sessions per week with your walk or run days. That means you will lift to get stronger, support your joints, and help your body move better whether you are running, walking, or doing a mix of both.<h2 id="the-beginner-rules-that-will-change-how-you-feel-about-running-or-walking">The Beginner Rules That Will Change How You Feel About Running (or Walking)</h2><ol><li>Your pace does not matter. Showing up does. Run slow, or walk if you need to. Your job is to keep going!</li><li>Find your people. Join the Sesh Running Club on Strava or grab a friend to walk with.</li><li>Good shoes matter more than cute shoes. Invest in a pair that supports your joints.</li><li>Build up your speed slowly and listen to your body. You don’t have to start out at a full sprint to reap the benefits.</li><li>Strength training is non-negotiable if you want to feel your best. Strong glutes, hips, and core muscles keep you moving efficiently and pain-free.</li><li>Rest is part of the plan, not something you have to earn. Recovery gives your muscles the time to rebuild, and your mind time to breathe.</li></ol><h2 id="your-6-week-game-plan-inside-run--reps">Your 6-Week Game Plan Inside Run + Reps</h2>This challenge is designed to help you build endurance and strength without overtraining or burning out. Each week follows a rhythm that supports progress while giving you plenty of rest and recovery.3 strength training days: upper, lower, and a combined day with an easy run or walk 3 walk or run days: easy walk/run, speed walk/run, and a long slow walk/run 2 rest days: built in to help your body recover, adapt, and come back strongerYou can walk every mile. You can jog some and walk some. You can do what feels right for you each day. The plan is there to guide you, not stress you out.<h2 id="you-are-already-doing-the-hard-part">You Are Already Doing the Hard Part</h2>Most people never start because they are afraid of being slow, being new, or doing it wrong. But you are already doing the hardest part—you showed up. You are reading this. You are thinking about starting. And that makes you a runner. Or a walker. Or both.This challenge is about more than running. It is about showing yourself you can do things that used to feel impossible. It is about blending strength with movement and finding a rhythm that feels sustainable. It is about doing it together with a coach and a community that gets it.So stop overthinking it. Let’s start. You are ready, even if you do not feel like it yet.Join the <a href="https://www.seshfitnessapp.com/challenge/sesh-run-reps-challenge-2025/" target="_blank" rel="noopener noreferrer">Run \+ Reps Challenge</a> now and let&#x27;s do this together.

You Don’t Have to Be a Runner For This Challenge

At Sesh, we’ve got your ultimate plan to shred fat, build lean muscle, and boost your confidence just in time for bikini season. Welcome to the <a href="https://www.seshfitnessapp.com/challenge/sesh-countdown-to-summer-challenge-2025/" target="_blank" rel="noopener noreferrer">Countdown to Summer Challenge</a>!<h3 id="why-join-this-challenge">Why Join this Challenge?</h3>Imagine walking into summer feeling stronger, healthier, and more confident than ever. No regrets, just results. Here’s what makes this 8-week challenge the summer prep plan you’ve been dreaming about:Strategically Designed Workouts for Lasting Results<ul><li>Hypertrophy-Focused Strength Training: 5 targeted training days per week, carefully crafted to build lean muscle and define your body with precision. Our certified trainers utilize progressive overload with compound and isolation movements to sculpt every muscle group—ensuring balanced, beautiful results.</li><li>Metabolic Circuits for Maximum Burn: Three days a week, you’ll finish your sessions with powerful 20-minute metabolic circuits. Expect high-intensity, multi-joint exercises that supercharge calorie burn, boost your metabolism, and keep your body burning fat long after your workout ends. Efficient, effective, and seriously sweat-inducing!</li><li>Core Circuits for Strength &amp; Stability: Twice-weekly core workouts help you develop deep abdominal strength, enhance posture, and improve your overall movement quality. A stronger core doesn’t just look great—it supports every move you make, from lifting weights to chasing after your kids!</li><li>Mobility &amp; Active Recovery: We know recovery is just as important as intensity. Two dedicated mobility-focused active rest days ensure your joints stay healthy, your muscles recover effectively, and you avoid injury. Think dynamic stretches, foam rolling, and mobility drills designed to keep you flexible, strong, and ready for the next challenge.</li></ul>Why Choose the Countdown to Summer Challenge?✅ Flexibility: Choose from gym or home workouts—whatever fits your busy lifestyle best.✅ Expert Programming: Professionally designed for sustainable, noticeable results. No gimmicks, just proven methods.✅ Comprehensive Support: Join the vibrant, motivating Sesh Community. Need extra guidance? Our <a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/" target="_blank" rel="noopener noreferrer">Sesh\+ Coaching</a> provides personalized support every step of the way.✅ Nutrition Simplified: Get custom macros, nutrition guidance, and over 100 pre-tracked macro-friendly recipes—taking the guesswork out of fueling your body.✅ Rewards &amp; Motivation: Free challenge t-shirt, plus the chance to win prizes up to $500 for your transformation!<h3 id="the-countdown-begins-now">The Countdown Begins Now!</h3>Don’t spend summer wishing you started sooner. For just $1.78/day (seriously!), you can commit to your confidence, health, and strength.<ul><li>Sales Open: Monday, March 10th</li><li>Sales Close: Saturday, March 22nd</li><li>Challenge Dates: March 23rd – May 17th</li></ul>Two Ways to Join:<ul><li><a href="https://www.seshfitnessapp.com/challenge/sesh-countdown-to-summer-challenge-2025/?checkout=auto" target="_blank" rel="noopener noreferrer">One-Time Purchase</a> ($100): Lifetime access to workouts, macros, and resources.</li><li><a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/" target="_blank" rel="noopener noreferrer">Sesh\+ Coaching Subscription</a> ($99.99/month): Personalized 1:1 coaching + lifetime challenge access included!</li></ul><h3 id="are-you-ready-to-commit">Are You Ready to Commit?</h3>We have the blueprint—your only job is to show up and crush it. Don’t spend summer wishing you&#x27;d started sooner. Invest in yourself now and step into summer with confidence, strength, and a body you love.<a href="https://www.seshfitnessapp.com/challenge/sesh-countdown-to-summer-challenge-2025/" target="_blank" rel="noopener noreferrer">Join the Countdown to Summer Challenge today and make this your best summer yet!</a>

Your Blueprint to Shred, Tone, and Thrive before Summer

Lifestyle

In this post, we’re going to break down five popular fitness trends and set the record straight so that you can approach your fitness journey with confidence and clarity. And if you want to work with a professional 1-on-1, join the <a href="https://www.seshfitnessapp.com/landing/sesh-plus-subscription/" target="_blank" rel="noopener noreferrer">Sesh\+ Subscription</a> and you’ll have a fitness &amp; nutrition bestie in your back pocket.<h3 id="1-spot-reduction-the-myth-of-targeted-fat-loss">1. Spot Reduction: The Myth of Targeted Fat Loss</h3>The Claim: You can lose fat in specific areas of your body by targeting them with exercises.The Reality: Spot reduction is one of the most common fitness myths. No matter how many crunches you do, you won’t burn fat exclusively from your stomach. Fat loss happens as a result of creating an overall calorie deficit, which means your body pulls energy from fat stores across your entire body—not just the areas you’re working on.Numerous scientific studies have debunked the idea of spot reduction, showing that targeted exercises help build strength in specific muscle groups but don’t affect where fat loss occurs. For example, doing countless arm exercises won’t necessarily slim down your arms unless you’re following a comprehensive fitness and nutrition plan.The Fix:<ul><li>Focus on full-body fitness plans that engage multiple muscle groups.</li><li>Incorporate strength training, as muscle burns more calories at rest.</li><li>Pair workouts with a balanced, nutrient-dense diet to promote overall fat loss.</li><li>Remember that patience and consistency are essential.</li></ul><h3 id="2-no-pain-no-gain-the-overtraining-trap">2. No Pain, No Gain: The Overtraining Trap</h3>The Claim: If you’re not feeling pain, you’re not working hard enough.The Reality: While challenging yourself during workouts is important, constant pain is not a badge of honor—it’s often a sign that you’re overtraining or on the brink of injury. There’s a difference between normal muscle soreness from exercise and pain that signals damage.Overtraining can lead to burnout, inflammation, and even setbacks in your fitness progress. Without adequate rest and recovery, your body can’t rebuild muscle effectively, which may lead to fatigue, decreased performance, and a higher risk of injury.The Fix:<ul><li>Listen to your body and know the difference between soreness and injury.</li><li>Incorporate rest days and active recovery into your routine.</li><li>Focus on recovery techniques such as stretching, foam rolling, mobility exercises, and quality sleep.</li><li>Aim for a balance between challenging workouts and sufficient recovery time.</li></ul><h3 id="3-detox-diets-the-quick-fix-fallacy">3. Detox Diets: The Quick Fix Fallacy</h3>The Claim: Detox diets cleanse your body and jumpstart weight loss.The Reality: Your body already has a built-in detox system—your liver and kidneys—that work around the clock to filter out toxins. Detox diets that promise to “cleanse” your body often involve extreme calorie restrictions or liquid-based diets that can lead to muscle loss, nutrient deficiencies, and slowed metabolism.There’s no scientific evidence that supports the need for external detox plans or supplements to cleanse your body. Instead, these diets can cause more harm than good, leaving you fatigued and prone to rebound weight gain once you return to normal eating habits.The Fix:<ul><li>Focus on a balanced diet that includes whole foods, lean proteins, vegetables, fruits, and healthy fats.</li><li>Drink plenty of water to support your body’s natural detoxification processes.</li><li>Avoid heavily processed foods and sugary drinks, which can add unnecessary strain to your body.</li><li>Prioritize fiber-rich foods to support digestive health.</li></ul><h3 id="4-cardio-is-king-the-misunderstanding-of-exercise-balance">4. Cardio is King: The Misunderstanding of Exercise Balance</h3>The Claim: Cardio is the best way to lose weight and get in shape.The Reality: Cardio is an excellent way to improve heart health, burn calories, and boost endurance, but it shouldn’t be the only form of exercise in your routine. Overemphasizing cardio can lead to muscle loss, especially if you’re not incorporating strength training. Muscle mass is key to maintaining a higher resting metabolic rate, meaning your body will burn more calories throughout the day.Strength training helps build and preserve muscle, which not only shapes your body but also supports long-term weight management. Without resistance training, your fitness results may plateau, making it harder to achieve your goals.The Fix:<ul><li>Incorporate both cardio and strength training into your weekly routine.</li><li>Aim for a mix of aerobic exercises (like running, cycling, or dancing) and resistance training (such as weightlifting or bodyweight exercises).</li><li>Alternate workout days to target different muscle groups and avoid burnout.</li><li>Remember that even 2-3 strength training sessions per week can significantly improve your overall fitness.</li></ul><h3 id="5-heavy-weights-make-women-bulky-the-fear-factor">5. Heavy Weights Make Women Bulky: The Fear Factor</h3>The Claim: Lifting heavy weights will make women bulky.The Reality: This misconception has kept many women from reaching their full strength potential. The truth is that building significant muscle mass requires a combination of intense training, high-calorie intake, and often a genetic predisposition. Women generally don’t have the testosterone levels needed to gain bulky muscle in the same way men do.In reality, lifting heavier weights helps build lean muscle, improve body composition, and boost metabolism. Strength training can give you a toned, sculpted appearance without the fear of bulking up.The Fix:<ul><li>Focus on progressive overload, which means gradually increasing the weight, reps, or intensity of your workouts.</li><li>Prioritize proper form to maximize results and prevent injury.</li><li>Incorporate compound movements, like squats, deadlifts, and rows, that target multiple muscle groups.</li><li>Remember that lean muscle mass improves bone density, balance, and overall strength.</li></ul>Fitness trends come and go, but the core principles of effective exercise and healthy living remain constant.By understanding and debunking these common myths, you can make informed decisions about your health and fitness journey. Remember that sustainable progress is built on consistency, balance, and self-awareness.Rather than chasing quick fixes or trendy fads, focus on building a routine that supports your long-term goals and lifestyle. Stay informed, listen to your body, and embrace a balanced approach to health and wellness. When you do, you’ll be well on your way to achieving your fitness goals—no gimmicks required.

5 Fitness Myths Debunked: Separating Fact from Fiction

<h3 id="what-is-the-2025-strength--sculpt-challenge">What is the <a href="https://www.seshfitnessapp.com/challenge/" target="_blank" rel="noopener noreferrer">2025 Strength &amp; Sculpt Challenge</a>?</h3>This is not your average New Year’s resolution—it’s an opportunity to transform your body, mind, and lifestyle in just 8 weeks. Designed for women of all fitness levels, this challenge offers the structure, support, and accountability needed to achieve real, lasting results! Don’t take it from us, hear from real women like you below who changed their lives by joining a Sesh challenge!Key Dates to Remember:<ul><li>Open for Enrollment: Monday, December 9th, 2024 – Saturday, January 11th, 2025</li><li>Challenge Runs: Sunday, January 12th, 2025 – Saturday, March 8th, 2025</li></ul>How to Join: You have two ways to participate in the challenge:<ol><li>Standard Challenge: $100 for lifetime access. <a href="https://www.seshfitnessapp.com/challenge/sesh-strength-and-sculpt-challenge-2025/#coach" target="_blank" rel="noopener noreferrer">Join here</a>.</li><li>Sesh+ Coaching: $99.99/month for 1:1 coaching and additional accountability. <a href="https://www.seshfitnessapp.com/challenge/sesh-strength-and-sculpt-challenge-2025/#coach" target="_blank" rel="noopener noreferrer">Join here</a>.</li></ol><h3 id="why-join-a-challenge-like-this">Why Join a Challenge Like This?</h3>For the women in our challenges, fitness becomes much more than just about weight loss or physical changes—they’re about empowerment, regaining confidence, and showing up as the best version of themselves. Here’s why thousands of women like you are joining the Strength &amp; Sculpt Challenge:<h4 id="1-structure-and-accountability">1. Structure and Accountability</h4>One of the biggest obstacles to fitness success is consistency. This challenge provides an 8-week roadmap with clear workouts, goals, and progress tracking, ensuring you stay on course.<h4 id="2-community-support">2. Community Support</h4>You’ll be part of a like-minded community of women who uplift and encourage each other. Sesh has a private community group only for our Sesh fam, giving you a place to share wins, ask questions, and stay motivated.<h4 id="3-coaching--guidance">3. Coaching &amp; Guidance</h4>Choose the <a href="https://www.seshfitnessapp.com/challenge/sesh-strength-and-sculpt-challenge-2025/#coach" target="_blank" rel="noopener noreferrer">Sesh\+ Coaching</a> option to receive personalized support from certified coaches. Get feedback, advice, and motivation to ensure you stay on track.<h4 id="4-flexible-training-options">4. Flexible Training Options</h4>Whether you prefer training at home or at the gym, the challenge provides home and gym versions of every workout. No bulky equipment required—just dumbbells, glute band, a barbell (optional), and a resistance band.<h4 id="5-lasting-transformation">5. Lasting Transformation</h4>This is about more than just physical change. Past participants have seen improvements in their mental health, confidence, and lifestyle habits. With dedicated support, expert guidance, and a clear path forward, you’ll come out stronger on every level.<h3 id="what-youll-get-with-the-2025-strength--sculpt-challenge">What You’ll Get with the 2025 Strength &amp; Sculpt Challenge</h3><ul><li>8-Week Program (Home &amp; Gym Versions)</li><li>5 Workouts Per Week with Push-Pull Splits</li><li>Detailed Video Walkthroughs of Exercises</li><li>Metabolic Finishers to build muscle and burn fat</li><li>Custom Nutrition Guide with 100+ Macro-Friendly Recipes</li><li>Sesh Fitness App Access with workout tracking, macro calculator, Apple Health integration, and more</li><li>Accountability and Motivation from the Sesh Community</li></ul><h3 id="the-power-of-transformation-real-stories-from-past-challengers">The Power of Transformation: Real Stories From Past Challengers</h3><h4 id="1-ana-paredes-finding-herself-again">1. Ana Paredes: Finding Herself Again</h4><figure class=""><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/0d9bfacf-8c16-4e3d-ac23-37a9f3172f37/Ana%20Paredes.png"/></figure>&quot;Even if I have to wake up at 3am to do it, it’s my little free time for myself and I love it.&quot; Ana’s journey is a testament to resilience. After years of battling postpartum depression and hypothyroidism, she found herself again through this challenge. As a mother, she knows how hard it is to prioritize yourself—but this time, she chose herself. Waking up at 3am to fit in her gym sessions, Ana found strength not just in her body but in her spirit. Her story reminds us that, sometimes, reclaiming your confidence means showing up for yourself even when it&#x27;s hard.<h4 id="2-tahtyana-jones-reclaiming-her-power">2. Tahtyana Jones: Reclaiming Her Power</h4><figure class=""><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/dfab2987-20a1-41a4-a3f7-157572294ced/Tahtyana%20Jones.png"/></figure>&quot;I chose to stop waiting to become the her of my dreams &amp; finally be her.&quot; As a mother, wife, and nurse practitioner student, Tahtyana had every reason to feel overwhelmed. But instead of letting life run her, she decided to take control. She prioritized self-love, fitness, and personal growth. Her biggest realization? Self-care isn&#x27;t selfish—it&#x27;s essential. By using both the home and gym workouts, she was able to work out around her demanding schedule. Through it all, Coach Raina’s words stuck with her: “One small step or meal in the right direction is still moving forward.” Tahtyana’s transformation is a reminder that even busy women deserve to chase their dreams<h3 id="3-kristin-lewis-prioritizing-herself-again">3. Kristin Lewis: Prioritizing Herself Again</h3><figure class=""><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/dfdc930e-fa92-4cfd-88cd-e05c1ab3bdb1/Kristin%20Lewis.png"/></figure>&quot;Pouring from an empty cup is impossible, and I was feeling very burnt out and lost.&quot; A nurse and mother, Kristin knows the demands of caring for others all too well. For years, she poured everything she had into her family and patients—until she realized she was running on empty. This challenge was her way to fill her own cup again. With experience tracking macros and understanding her body&#x27;s needs, she approached the challenge as an opportunity to get back to the basics. &quot;Movement, food, sleep, and community are just as important now as ever,&quot; she says. Through this journey, Kristin found peace in prioritizing herself, and she plans to keep going because, as she says, “FBK till the wheels fall off.”<h4 id="5-carolyn-pizarro-putting-herself-first">5. Carolyn Pizarro: Putting Herself First</h4><figure class=""><img src="https://images.takeshape.io/92934844-a267-47e2-9529-857da8a9fd05/dev/e36a9810-b64b-4ade-a81f-241a51d623f7/Carolyn%20Pizarro.png"/></figure>&quot;My goal for this challenge was to finally put me and my health first.&quot; As a stay-at-home mom of three (including one child with special needs), Carolyn knew that prioritizing her health wasn&#x27;t just for her—it was for her children, too. She’d followed the brand for years but never took the leap. This time, she did. With three kids under six, she needed the flexibility to work out from home, and the home option of the challenge made it possible. What started as a way to build strength became a life-changing decision. She found a community that made her feel supported and a workout plan that didn’t leave her guessing. Carolyn’s message is clear: It’s never too late to prioritize yourself.<h3 id="what-makes-the-strength--sculpt-challenge-different">What Makes the Strength &amp; Sculpt Challenge Different?</h3>This isn’t a quick-fix fitness plan. It’s a science-backed, community-driven, coach-supported program that guides you from Day 1 to Day 56 with a clear path to success. Here’s what makes it stand out:<ul><li>Push-Pull Workout Split: Split training to ensure you hit every muscle group.</li><li>Progressive Overload: Each week builds on the last to avoid plateaus and ensure progress.</li><li>Metabolic Finishers: Burn fat and build muscle with a heart-pounding finisher at the end of every session.</li><li>Community &amp; Support: Access to like-minded women who are working just as hard as you.</li><li>Expert Coaching: Sesh+ Coaching offers hands-on support from experienced coaches who know how to help you succeed.</li></ul><h3 id="how-do-you-join-the-2025-strength--sculpt-challenge">How Do You Join the 2025 Strength &amp; Sculpt Challenge?</h3><ol><li>Sign Ups are OPEN NOW! Head to the Sesh Fitness App and choose from two options:</li></ol><ul><li>Challenge Only: $100 for lifetime access.</li><li>Sesh+ Coaching: $99.99/month for 1:1 coaching, accountability, and personalized support and FREE ENTRY INTO THE CHALLENGE*.</li></ul><ol><li>Download the Materials Access your workout guide, nutrition plan, and 100+ recipes to fuel your challenge.</li><li>Join the Community Meet other participants, share your progress, and stay motivated with a tribe of like-minded women.</li><li>Start January 12, 2025 This is the start of your 8-week journey toward strength, confidence, and change.</li></ol>*Sesh+ members have access to live challenges for as long as they stay subscribed.<h3 id="ready-to-transform-in-2025">Ready to Transform in 2025?</h3>The 2025 Strength &amp; Sculpt Challenge is more than just another fitness challenge—it’s your chance to take control of your body, mind, and future. No matter your starting point, you’ll find a path that works for you, with the support, resources, and community to see it through.Like Ana, Tahtyana, Natalie, Kristin, and Carolyn, you could be the next transformation story. It’s your turn to experience the confidence, strength, and joy that comes from prioritizing YOU.Don’t wait for &quot;the right time.&quot; Create it.Are you in?** <a href="https://www.seshfitnessapp.com/challenge/" target="_blank" rel="noopener noreferrer">Join the Sesh Fitness 2025 Strength &amp; Sculpt Challenge and make 2025 the year you commit.</a>**

Strength & Sculpt Challenge: A New Year's Resolution Worth Keeping

Whether you&#x27;re working out at home or in the gym, <a href="/challenge" target="_blank" rel="noopener noreferrer">this program</a> is all about efficiency and results, utilizing a push-pull training split combined with targeted hypertrophy and metabolic techniques. Here&#x27;s a breakdown of the training style and split, plus why the push-pull format is a game-changer for your fitness goals.<h2 id="training-style-a-perfect-blend-of-strength-and-fat-loss">Training Style: A Perfect Blend of Strength and Fat Loss</h2>The <a href="/challenge" target="_blank" rel="noopener noreferrer">Strength &amp; Sculpt Challenge</a> is built around two core components:<ol><li>Hypertrophy-Focused Strength Work: Each workout begins with hypertrophy-based exercises aimed at building muscle. These movements are structured for maximum efficiency, ensuring that you&#x27;re progressively overloading your muscles for growth.</li><li>Metabolism-Boosting Finishers: The second half of each session introduces metabolic-style movements. These high-intensity exercises increase calorie burn, enhance muscle definition, and leave you feeling accomplished.</li></ol>What to expect from your workouts each day of the week:<ul><li>Superset-Heavy Workouts: Pairing exercises in supersets keeps the intensity high and minimizes downtime, making the most of your 60-75 minute sessions.</li><li>Progressive Overload: Exercises repeat across weeks (e.g., Weeks 1&amp;3, 2&amp;4) to ensure you&#x27;re challenging yourself and tracking progress.</li><li>All Levels Welcome: With modifications and guidance, this program is perfect for both beginners and seasoned lifters.</li></ul><h2 id="the-5-day-push-pull-training-split">The 5-Day Push-Pull Training Split</h2>Push-pull training divides your workouts based on muscle function—pushing muscles like your chest, shoulders, and triceps, and pulling muscles like your back, biceps, and hamstrings. This ensures balanced strength development and prevents overtraining.<h4 id="every-week-will-break-down-into-2-pull-days-and-3-push-days-there-will-be-one-upper-pull-one-upper-push-one-lower-pull-and-two-upper-push-days-per-week">Every week will break down into 2 pull days and 3 push days. There will be one upper pull, one upper push, one lower pull, and two upper push days per week!</h4>Here’s how that specifically breaks down, week by week.Weeks 1, 3, 5, 7Day 1: Lower Body (Pull) | Glutes / Hamstrings / CoreDay 2: Upper Body (Pull) | Back / Biceps / CoreDay 3: Lower Body (Push) | Quads / GlutesDay 4: Upper Body (Push) | Chest / Shoulders / TricepsDay 5: Lower Body (Push) | Hamstrings / Quads / Glutes / Calves / CoreWeeks 2, 4, 6, 8Day 1: Lower Body (Pull) | Glutes / HamstringsDay 2: Upper Body (Pull) | Back / Biceps / CoreDay 3: Lower Body (Push) | Quads / GlutesDay 4: Upper Body (Push) | Chest / Shoulders / Triceps / CoreDay 5: Lower Body (Push) | Glutes / Quads / Calves / Core<h3 id="training-split-breakdown-by-phases">Training Split Breakdown by Phases</h3><h4 id="weeks-1-4-build-your-foundation">Weeks 1-4: Build Your Foundation</h4>The first four weeks focus on high-rep, muscle-building sessions. These foundational workouts are designed to elevate your heart rate, build endurance, and establish strength.<ul><li>Higher Volume, Lower Intensity: Aim to perfect your form and build momentum.</li><li>Metabolic Work: Finishers boost your calorie burn and kickstart your metabolic adaptation.</li></ul><h4 id="weeks-5-8-strength-centric-progression">Weeks 5-8: Strength-Centric Progression</h4>As you move into the final four weeks, intensity climbs while volume slightly decreases. These workouts prioritize low-rep, high-intensity strength work with metabolic finishers to maximize fat loss and nutrient partitioning.<ul><li>Progressive Overload: Push yourself with heavier weights and track improvements in strength and endurance.</li><li>Sweat-Inducing Finishers: These are designed to challenge your limits and amplify results.</li></ul><h3 id="why-push-pull-matters">Why Push-Pull Matters</h3>This split isn&#x27;t just efficient; it&#x27;s also highly effective for:<ul><li>Balancing Muscle Development: Alternating between pushing and pulling prevents overuse of any one muscle group.</li><li>Improving Recovery: Splitting sessions by function allows you to train with intensity while giving key muscles time to recover.</li><li>Boosting Strength Gains: Each muscle group gets dedicated attention, promoting steady improvement.</li></ul><h3 id="join-the-strength--sculpt-challenge">Join the Strength &amp; Sculpt Challenge</h3>With structured strength sessions, metabolism-boosting finishers, and a strategic push-pull split, this program is your one-stop shop for building muscle, shedding fat, and transforming your physique.Ready to take on the challenge? <a href="/challenge" target="_blank" rel="noopener noreferrer">**Sign up now and let’s make 2025 your strongest year yet!**</a>

The Strength & Sculpt Challenge will Push (and Pull) you to Perform 😉

<h3 id="if-youre-ready-to-make-this-your-year-for-fitness-youre-not-alone-many-women-are-starting-fresh-in-january-and-whether-youre-a-busy-mom-a-teacher-or-a-nurse-with-long-hours-theres-no-better-time-to-prioritize-yourself-the-key-to-building-a-lasting-fitness-routine-is-taking-small-steady-steps-here-are-our-top-beginner-friendly-tips-to-help-you-ease-into-strength-training-build-healthy-habits-and-start-your-weight-loss-journey-off-right">If you’re ready to make this your year for fitness, you’re not alone! Many women are starting fresh in January, and whether you’re a busy mom, a teacher, or a nurse with long hours, there’s no better time to prioritize yourself. The key to building a lasting fitness routine is taking small, steady steps. Here are our top beginner-friendly tips to help you ease into strength training, build healthy habits, and start your weight-loss journey off right.</h3><h4 id="1-start-small-and-build-momentum">1. Start Small and Build Momentum</h4>Starting a fitness routine can feel overwhelming, but it doesn’t have to be. Begin with just 20-30 minutes a few days each week. Walk around the block, do some bodyweight exercises, or try a quick home workout (get started with 30% off our 30-minute <a href="https://seshfitnessapp.com/fit-in-30" target="_blank" rel="noopener noreferrer">Fit in 30</a> workout!). It’s all about getting your body moving and building a routine you can keep up, even on the busiest days.Pro Tip: Consistency is key! Focus on forming habits, like exercising at the same time each day, to make it part of your lifestyle.<h4 id="2-fuel-your-body-with-nutrientsnot-restrictions">2. Fuel Your Body with Nutrients—Not Restrictions</h4>One of the best things you can do for weight loss and overall health is to focus on adding good nutrients rather than cutting foods out. Look for small ways to add fruits, vegetables, and lean proteins to each meal. These small changes help keep you full, energized, and ready to handle whatever the day brings.Try this: Add a handful of spinach to your smoothie or a side of berries to your oatmeal for an easy nutrition boost.<h4 id="3-get-walking-the-simple-cardio-secret">3. Get Walking: The Simple Cardio Secret</h4>Walking is one of the most effective and accessible ways to boost your fitness, lose weight, and clear your mind. Aim for a 20-minute daily walk—it’s easy to fit in before or after work, or even during a lunch break if you’re a teacher or nurse with a busy schedule. Regular walks can increase your stamina, improve mood, and burn calories, making it an ideal addition to any beginner routine.<h4 id="4-focus-on-protein-at-every-meal">4. Focus on Protein at Every Meal</h4>Protein is essential for anyone starting a fitness journey, especially if strength training is part of your plan. Protein helps repair and build muscle and keeps you feeling satisfied after meals, which is key for weight loss. Try to include a palm-sized portion of protein, such as chicken, eggs, tofu, or Greek yogurt, with each meal to keep energy steady throughout the day.Quick Tip: Meal prep simple protein-rich snacks like hard-boiled eggs, low-fat cheese, or nuts to make it easy to stay on track during your busy days.<h4 id="5-avoid-the-quick-fix-mentality">5. Avoid the “Quick Fix” Mentality</h4>It’s tempting to try the latest diet or weight-loss trend, but true, lasting results come from consistent, gradual changes. Quick fixes can lead to burnout and don’t often yield long-term results. Instead, think of fitness as a lifestyle. Take it slow, set realistic goals, and be patient with yourself. Fitness is a journey, and every step counts!<h3 id="building-lasting-habits-for-a-healthier-you">Building Lasting Habits for a Healthier You</h3>Starting a fitness journey doesn’t have to be complicated. With these simple tips, you’ll be ready to take on the new year with a solid foundation for health and wellness, starting with our next <a href="https://seshfitnessapp.com/challenge" target="_blank" rel="noopener noreferrer">8-week strength training challenge for women</a>. Remember, it’s not about perfection—it’s about progress and building habits that make you feel good. So this January, start small, stay consistent, and embrace the journey to a stronger, healthier you!

Getting Fit in the New Year: Simple Fitness Tips for Beginners

At Sesh Fitness, we know life is hectic. For busy moms, dedicated teachers, nurses on the go, and women juggling multiple roles, finding time for a workout might feel impossible. But here’s the truth: prioritizing even a little time for yourself can make a world of difference, and we’re here to make that happen.With over 65 expertly designed programs, the <a href="https://seshfitnessapp.com/download-the-app">Sesh Fitness App</a> fits seamlessly into any schedule—whether you’re managing a busy household, keeping up with work demands, or simply trying to find a way to move more each day. Whatever’s on your list of reasons, we have a program to help you fit fitness into your life and feel your best.“I don’t have enough time to work out.”This is one we hear all the time! Between work, errands, family, and squeezing in a moment for yourself, it’s hard to imagine where a workout would fit. But we know you can carve out just 30 minutes—because with our <a href="https://seshfitnessapp.com/fit-in-30">Fit In 30</a> program, that’s all you need! Designed as a quick, effective 8-week training program, Fit In 30 focuses on maximizing results in 30 minutes or less.Think about the moments you spend scrolling through social media, catching up on a show, or running errands. Could you trade just 30 minutes to work on feeling stronger and healthier? Fit In 30 empowers you to make time for yourself, without cutting into the other important moments in your day. Give it a try, and we’re sure you’ll see the difference! Plus, for a short time only you can <a href="https://seshfitnessapp.com/fit-in-30">get 30% off</a> using code “igot30”!“I can only commit to 3 days in the gym.”Good news! You don’t need to hit the gym every day to see progress. In fact, working out 3 days a week is ideal for many people to build strength and endurance while still getting the rest and recovery you need. Our <a href="https://www.seshfitnessapp.com/program/easy-as-1-2-3/">Easy As 1-2-3</a> program is designed specifically for those of you who can commit to 3 days in the gym, making it manageable to fit exercise into a busy life.<a href="https://www.seshfitnessapp.com/program/easy-as-1-2-3/">Easy As 1-2-3</a> is an 8-week program that packs an effective punch with each workout, focusing on key muscle groups and movements to help you feel strong and energized. With 4 rest days built in, you’ll have plenty of time to recharge. Remember, fitness isn’t about how often you work out, but about creating consistency that fits your lifestyle.“I’m newly postpartum and unsure where to start.”Getting back to exercise postpartum can be overwhelming. Your body has just gone through an incredible transformation, and knowing where to begin can feel daunting. But with Sesh Fitness, you don’t have to figure it out alone. Our <a href="https://www.seshfitnessapp.com/program/strong-as-a-mother/">Strong As a Mother</a> program is designed for postpartum women to ease back into exercise safely and effectively.<a href="https://www.seshfitnessapp.com/program/strong-as-a-mother/">Strong As a Mother</a> is an 8-week program that prioritizes rebuilding functional strength, mobility, and endurance in a way that supports postpartum recovery. Upon receiving clearance from your doctor, this program will gently guide you through exercises that restore strength and help you feel empowered in your post-baby body. Our community of strong, supportive moms is here to cheer you on every step of the way!&quot;I don&#x27;t know what I&#x27;m doing and I&#x27;m nervous to get started in the gym!&quot;We get it! We were all there at one point in our lives. If you&#x27;ve seen our transformations, you know that we&#x27;ve helped 400,000+ women achieve their goals... but those women were once just like you! Sesh now offers a new virtual 1:1 monthly online coaching subscription for strength training, <a href="https://seshfitnessapp.com/sesh-plus-subscription" target="_blank" rel="noopener noreferrer">Sesh\+</a>! You can find a coach that fits you, and will be there to support you every step of the way. You&#x27;ll get access to unlimited messaging with your coach who will answer any and all questions you may have about getting started, and will make protocol adjustments to your programs, macros, and more based on your feedback. Learn more and <a href="https://seshfitnessapp.com/sesh-plus-subscription" target="_blank" rel="noopener noreferrer">pick your favorite coach</a> today!Fitness That Fits Your LifeNo matter where you are on your fitness journey, Sesh Fitness has a program that works for you. Our programs aren’t just about workouts; they’re about creating routines that fit seamlessly into your life. Fitness is not about finding “extra” time—it’s about carving out a moment for yourself in the life you’re already leading.Ready to feel stronger and more confident? Join us at Sesh Fitness and <a href="https://seshfitnessapp.com/download-the-app">get your first two-weeks free</a> as a new subscriber and find a program that fits into your busy lifestyle, whatever that looks like.

Blog | Training

Latest Posts