Your 8-week summer fitness challenge for building upper body strength, fueling your body with delicious and nutritious summer recipes, and operating with an attitude of gratitude!
Legit fit friends, are you ready to have a FUN and FIT summer so you can sail into September feeling stronger and more energized than ever?
The Summer Strong challenge is not ONLY about staying consistent with your workouts through July and August, although it certainly will help with keeping momentum.
It's also about learning how SIMPLE it is to get stronger with just a few purposeful and intentional workouts a week, instead of trying to piecemeal random workouts together and hoping for the best.
Summer Strong is not just about a list of foods you should and shouldn't eat at BBQs to "stay on track." 🙄
It's about figuring out how to eat the majority of the time in a way that's not only EASY but leaves you feeling so good that you won't even want to go nuts come the weekend or when there's some social pressure involved.
And Summer Strong is definitely NOT a challenge that focuses on you getting a "bikini ready body."
Because if you have a body, you can wear a bikini, you can work out in your sports bra outdoors, and you can wear the tank top!
In the Achieve with Athena community, we focus on feeling amazing in our own skin... no matter what size we are.
This starts with learning to respect our bodies by appreciating the things our bodies can DO instead of focusing on a number on a scale or the size of our shorts.
It starts with nourishing our bodies with foods that will leave us feeling energized and satisfied instead of deprived and hungry.
And so in this challenge, you'll learn to love the strong, toned, and healthy figure you see when you catch a glimpse of yourself in the mirror, and you'll appreciate just how badass your body really is!
The Summer Strong Challenge kicks off on Wednesday, July 1st and runs for a little over 8 weeks through August 29th!
During this time, we will be focusing on 3 main things:
1 – WORKOUTS
Our fitness theme this summer is going to be SUN'S OUT GUNS OUT. We are focusing on those upper body #GOALS! Whether you are working on getting your first unassisted chin-up, you're shooting for those pushups from your toes, or you want some new exercises to add to your upper body repertoire, SUN'S OUT GUNS OUT will help you get there. We're coming for you, biceps!
2 – FOOD
Our nutrition theme this summer will be NO COOK NUTRITION! We will be focusing on prioritizing super simple meal options that don't require turning on the oven, but still allow you to fuel your body well, and YES get some empowered indulgences in too – because what's summer without ice cream?! These meals are NOT a meal plan, they simply are ideas to support your Sun's Out Guns Out workout program AND set you up for weekend success like mentioned above.
3 – MINDSET
Finally, mindset MATTERS! And so we will be focusing our mindset in this challenge around an ATTITUDE OF GRATITUDE. We will focus on appreciating the little things in our day to day, especially as they relate to getting to move our bodies and getting to eat colorful meals. We could all use a little gratitude boost after the past few very trying months of 2020, don't you think?
WHEN YOU JOIN SUMMER STRONG, YOU GET:
- SUN'S OUT GUNS OUT WORKOUT PROGRAM
Each month, you’ll get a fresh set of workouts along with a printable calendar with your weekly workout schedule. The workouts will be written with progressive overload in mind, so that you can get better each week and see/feel improvements. And while the main focus will be on upper body strength and things like building strong backs and feeling that shoulder burn, don't worry – this doesn't mean your lower body will be neglected! In fact, you'll learn the exact types of lower body exercises that will HELP skyrocket your upper body strength. You'll also have the ability to complete some of the workouts LIVE with me virtually throughout the month!
- WEEKLY LEGIT FIT RECIPES
Each week, you'll get a couple of new, nutritious, simple, no cook summer recipe ideas to help you prioritize protein and veggies during hot summer months, a time when it's easy to fall into "summer vacation mode" and just wait until fall to pay attention to nutrition again. But why not NOW? You'll leave with plenty of new ideas in your arsenal for breakfast, lunch, veggie sides, and more.
- DAILY MINI-CHALLENGES
Each day, you'll have a simple mini challenge to complete to keep your motivation high and momentum going. Things like: hydration, eating the rainbow, practicing self care, going for a walk, completing a rep challenge, etc. The mini challenges are where a lot of the gratitude focus will come into play for sure, and all the mini-challenges will be included in your printable calendar so you know exactly what to do and when.
- DAILY SUPPORT FROM ME AND YOUR SUMMER STRONG CHALLENGE GROUP
Fitness is better with friends! Which is why I am hosting Summer Strong in a private Facebook group. I will be available Monday-Friday in the group to answer any questions, help you set realistic goals each week, keep you focused, and help cheer you on. You'll also be a part of a very supportive and encouraging community of other like-minded women who will have your back all summer long... AND BEYOND! If you need help course correcting, we got you. If you want to celebrate that you hit a goal or felt strong during your workout, we got you. If you want to show us a picture of how amazing you feel in your new sundress with your new arm muscles, we got you! The women in my online coaching groups and challenge end up becoming lifelong support systems for each other.
And if we haven't met...
Hi!! I’m Athena Concannon, a former corporate wellness coordinator turned international online fitness, nutrition, and lifestyle coach, and I help awaken driven women to a more empowered approach to their wellness where they swap negative self talk and perfection for confidence and ease.
I am an ACSM certified personal trainer, a Precision Nutrition Level 1 certified nutrition coach, the owner and founder of Achieve with Athena, and the creator of Summer Strong.
And I am so excited to help you slay your summer goals.
I know from my own experience and from working with hundreds of time-strapped women that summer can be a challenging time of year when it comes staying consistent... nevermind during a worldwide pandemic!!
I created Summer Strong because I'm hearing from so many women they just want to have a sense of normalcy again with their wellness routine, but I ALSO created it because I love helping women fall in love with strength training and realize they are SO much stronger than they think, both mentally and physically, both in and out of the gym.
Moving our bodies is meant to be FUN! Eating nutritiously is not meant to be a CHORE. So why not get summer strong, together?!
Athena’s approach truly is holistic, and I cannot thank her enough for all of her patience and knowledge which has made me a stronger woman. She helped me find consistency with both my eating and my workouts, and when I’m consistent, I feel happy and proud, and ready to conquer anything!
Athena started by helping me look at the big picture and identify what things I could take off my plate in order to feel less stressed. She helped me be kind to myself and meet myself where I was, instead of shaming myself for not being where I used to be. Through her coaching on mindset shifts and custom workouts that make me feel strong AF, I finally have my feet back on solid ground. What Athena truly gave me were the tools to take back my own power. After working with Athena, it is clear that I have gained so much more than I have lost. My 17 pounds lost does feel incredible, but what feels even better is my confidence level, the way I show up for myself and in relationships, and knowing I am in control of my own story, no matter what season of the year it is.
ARE YOU READY?
The cost to join Summer Strong is $99.
Less than you'd spend at a trip to Target.
$1.65 per day... definitely less than your Dunks coffee runs.
You might wonder, why pay for this challenge when other summer fitness challenges are free?
Truly, you get what you pay for, and we all know how much more we're willing to show up and put in the work when we have some skin in the game.
For the incredible value you get with everything this challenge entails, your $99 is a no brainer.
All you have to do is click the button below, make your payment, and you're in! You'll receive an email to your inbox within 15-20 minutes with everything you need for your next steps. If you don't see it, make sure to check your spam and promotions folders first. If you have any questions at all, don't hesitate to email email@example.com.
I feel like I rocked this vacation and still had an amazing time!! I felt so empowered to make my own choices about what and when I was eating, and I don’t feel like I restricted or missed out on anything at all. If anything, this experience just proved that I feel better and enjoy my vacations more when I’m active and eating well. Thank you Athena, for giving me the tools to get to this place!
My motivation for working with Athena was to get myself out of “good enough” mode and start meeting my potential. I knew I needed goals and a challenge, and Athena has given me that. Athena creates workouts for me that make me excited to go to the gym, I know exactly what I’m going to do, and I can see and feel my progress as I get strong. She’s helped me freshen up my nutrition, and her strategies around mindfulness have helped me to be intentional about choosing the food and beverages that I want and like while still keeping in mind my long term goals.
If you are looking to lose fat, tone up, eat a more nutritious and energizing diet that will help you achieve your goals, and also start cultivating a more positive outlook towards yourself in this process, then Athena is the person for you. Working with her will be one of the best things you do not only for yourself, but the people around you too!
If you aren’t sure whether the Summer Strong challenge is the right fit for you, you can also click the button below to book a free connection consult. We’ll hop on the phone and get any questions or concerns you have squared away!
Still have questions?
Working with Athena has been invaluable. She has shown me that above all else, we make choices for ourselves and that my goals are my goals, even if others might have things to say about them, I am in control. Sometimes we need a little kick in the butt to get there though, and I’m so glad Athena has been by my side to do that.