Summer Strong
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 4th – August 31st
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 just about staying consistent with your workouts through July and August – if your fitness is just a part of who you are after all, then you may not be that worried about that.
Summer Strong is about learning how SIMPLE it is to get stronger with the right amount of purposeful and intentional workouts a week, instead of trying to piecemeal random workouts together on your own and hoping for the best or trying to combine a bunch of different workouts together because you want to do them all!
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 fueling 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! Nothing wrong that!
Join Summer Strong, learn to love the strong 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 4th, and it runs for 8 weeks through August 31st.
During this time, we will be focusing on 3 main things:
1. MOVEMENT
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 shaping 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 100% get a balanced training plan, just with an upper body emphasis.
2. NUTRITION
Our nutrition theme this summer will be PROTEIN UP.
Together, 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!?
3. MINDSET
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.
As part of the program, you will also get 4 cardio quickie workouts perfect for mornings before hitting the beach, while traveling, etc.
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!
Daily Support From Fellow Summer Strong Challenge Members
Fitness is better with friends! This is why the annual Summer Strong Challenge is held in Athena’s client community group.
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 herself will be out on maternity leave, but guest coach and strength expert Candace Smith 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 active, goal-chasing women break out of their fitness plateaus, chase empowering workout goals, and get the results they’re looking for from their time spent working out.
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 give you the opportunity you slay your summer goals.
I know from my own personal experience and from working with hundreds of women just like you that it can be frustrating to not see results when you are putting in the work already.
That is one of the main reasons I created Summer Strong: because it can be easy to fall into the trap of trying to add MORE exercise to your routine to bust out of your rut.
However, a lot of the time, it’s not more workouts you need, it’s more focus. Summer Strong is designed with that in mind, and having done for you programming will give you more time and energy for other things you want to enjoy this summer.
I also created the Summer Strong Challenge because I love bringing like-minded women together to train. It’s so fun to realize together we are SO much stronger than we think, both mentally and physically, both in and out of the gym.
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?!
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I know from my own personal 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?
You’re a good fit if you can check any of these boxes:
- You don’t need a lot of hand holding in your fitness – you love taking a solid program and running with it.
- You’re looking for a fun new workout goal to work toward right now – maybe it’s been a while since you set one for yourself and you’re always up for a new challenge!
- You’d love to see more tone in your upper body – get some more shape to your shoulders, build your biceps a bit, and see some body recomp while you’re at it.
- You aren’t interested in super long workouts – yes, your fitness is a priority, AND so is spending time with your kids, going to the beach, etc.
- You would love a plan that could be done in the gym OR home – to give yourself the option either way!
Are you ready!?
The cost to join Summer Strong is $119.
Less than you’d spend at a trip to Target probably!
$14 per week – definitely less than your weekly 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 investment 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 info@achievewithathena.com.
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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 we’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 the community for your accountability and for questions as they come up. Several members of the group 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. We are happy to help you set this up to be able to take full advantage of the challenge.