Your 8-week summer fitness challenge for building upper body strength, fueling your body with high protein summer meals, and operating with an attitude of gratitude!
July 5th – August 29th
Are you ready to have a FUN and FIT summer so you can sail into September feeling stronger and more energized than ever?
The annual Summer Strong challenge is not ONLY about staying consistent with your workouts through July and August, although it certainly will help with keeping momentum.
Summer Strong is 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 fuel your body to support the workouts you’re doing, and eating in a way that 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 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 Summer Strong challenge 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 it means moving our bodies because of how movement makes us FEEL: strong, empowered, capable, grounded, clear, you name it.
And if we happen to build some muscle in the process, so be it! 😉
Join Summer Strong, learn to love the figure you see when you catch a glimpse of yourself in the mirror, and appreciate your badass bod!
The Summer Strong Challenge kicks off on Monday, July 5th, and it runs for 8 weeks through August 29th.
During this time, we will be focusing on 3 main things:
Our strength training theme this summer will be SUN’S OUT GUNS OUT.
We are focusing on those upper body GAINS and coming for you, biceps!
Whether you are working on building up your shoulders, chasing a jacked back, or simply want some new exercises to add to your upper body repertoire, the Summer Strong training program will help you get there.
This doesn’t mean that lower body won’t be involved in your program. You will get a balanced training plan – just with an upper body emphasis.
Our nutrition theme this summer will be PROTEIN UP.
Together, we will make sure we are eating enough calories, and we will share high protein meal and snack ideas to make sure we are giving our muscles a reason to grow.
We will also focus on prioritizing super simple meal options that don’t require turning on the oven, but still allow you to eat in a way that aligns with your fitness goals.
And YES, we will be incorporating empowered indulgences as part of this too – because what’s summer without ice cream!?
Finally, mindset MATTERS!
And so we will be focusing thought work in this challenge around BODY APPRECIATION.
We will focus on operating with an attitude of gratitude and 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 will also learn to shift negative thoughts about ourselves to neutral and normalize having bad body image days!
When you join Summer Strong, you get:
8-Week Training Program
You will receive a done for you strength training program designed to skyrocket your upper body strength and a printable calendar with your weekly workout schedule.
The workouts are divided into two separate phases: phase 1 in July and phase 2 in August. They are 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 or cardio will be neglected!
Weekly Recipes and Nutrition Support
Each week, you’ll receive new simple summer food ideas that are nutritious and delicious, adding plenty of new ideas to your arsenal for breakfast, lunch, veggie sides, and more.
You will also get nutrition support as you need it, whether that’s to brainstorm ideas for meals with the ingredients you got at the farmer’s market, ask for help pinpointing where in your day you can increase your protein intake, or to talk out a food strategy for situations like weekends away, or having more social events out this year than last summer!
Pop-Up Mini-Challenges and LIVE Trainings
Simple mini challenges will be provided to keep your motivation high and your momentum going.
Things like: drinking an extra glass of water with lunch, adding a veggie serving to breakfast, going for a walk, completing a pop-up rep challenge, etc. The mini challenges will be included in your printable calendar so you know exactly what to do and when.
Athena will also provide some pop-up trainings LIVE based on what topics are coming up frequently in the group.
Daily Support From Athena and Fellow Summer Strong Challenge Members
Fitness is better with friends! This is why the annual Summer Strong Challenge is held in Athena’s Empowered Together Coaching Club. This will give you the added benefit of getting to see what ETCC is all about – both the Facebook community and the private membership portal – while participating in the challenge.
You’ll 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!
Athena will be available in the group on weekdays to answer any questions, help you set realistic goals each week, provide form checks, keep you focused, and help cheer you on.
If you need help course correcting, we got you. If you want to celebrate that you hit a new PR or felt strong during your workout, we got you. If you want to show us a picture of how amazing you feel in your sundress, we got you!
And if you haven’t met me…
Hi!! I’m Athena Concannon, a former corporate wellness coordinator turned international online fitness and nutrition coach who helps high-achievers who have been mislead by diet culture ideals ditch the endless quest for perfection and instead create a more empowered, individual, and FLEXIBLE approach to wellness.
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 the annual Summer Strong challenge.
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.
That is one of the main reasons I created Summer Strong: because it’s easy to fall into “summer vacation mode” and just wait until fall to pay attention to nutrition again. But why not NOW?
I also created the Summer Strong Challenge 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. We were not given the bodies we have to HATE THEM.
So why not get summer strong, together?!
And if you haven’t met me…
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?!
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 to access the community portal. 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.
Registrations close in...
Still have questions?
This isn't really a good time to start something new, is it?
In my opinion, there will never be a “perfect” time, and there will always be different reasons we’ll find to stop ourselves from doing the thing. Like I do in all my coaching programs and challenges, I’ve designed Summer Strong to work with the schedule and lifestyle you have so that you don’t have to make any major overhauls.
I won't have access to a gym. Will this program still work for me?
Yup! The workout program comes with alternatives, and of course if you do need a different option for any of the workouts, you can just post in our group, and I’ll help you out!
I don't use Facebook. Can I still join?
You definitely can! You will receive access to the challenge membership portal, where all your materials will be housed. However, the Facebook group is where you will have access to me for any coaching guidance and the community for your accountability. I have several clients who use dummy Facebook accounts for my challenges and/or install some browser extensions that hide the newsfeed to make social media more manageable and still participate. I am happy to help you set this up to be able to take full advantage of the challenge.
I'm on the fence and I am not sure if this is the right program for me. What should I do?
Book a free connection call via my online scheduler, and let’s hop on the phone to chat. I’ll ask you to tell me about what’s going well in your health and fitness, what your challenges are, and what you feel like you need help with over the next few months. You can use the time to ask me all your questions and get anything clarified you need to. If we feel like Summer Strong is mutually a good fit, we’ll get you onboarded, and if not, no biggie! Sometimes we decide on a connection call that another program or service may be a better fit. I’d always rather someone take the time to explore their options and do their research than not even give themselves the opportunity.
When spots opened for a Nutrition Audit with Athena, I thought it would be a great opportunity to meet with her one on one to look at my nutrition and see where I could make changes that would align with my goals.
Athena and I took a look together at what I was eating daily, and it was really helpful to receive suggestions on where and how I could make changes to my diet – things that were specific to me.
For example, Athena and I talked a lot about the importance of balanced meals, and she
gave me helpful ideas on how I could add more protein and veggies to my diet. Her suggestions made it feel easy, so implementing these changes was never overwhelming.
Athena is very understanding and has a non-judgmental approach, so going into these
calls I knew I could be completely honest about my challenges, and she was always happy to talk me through all my questions.
Athena wants to set you up for success, and through her support, this is really the first time in my life where I feel empowered to make changes and confident that I am moving in the right direction with my nutrition and fitness.