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Pre DEXA Scan at The Cube Gym 12th October  
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Post DEXA Scan at The Cube Gym 7th December
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Guidelines/
​Agreement
  • Nutritional seminar at The Cube Gym (Date TBC)
  • Log all your food into ‘my fitness pal’ mobile app for 1 WEEK only and stick to prescribed macronutrients (given with dexa scan)
  • Use this as a guide for your remaining 7 weeks
  • Don’t starve yourself! Food is fuel and fuel is what keeps your metabolism charged up.
  • Preparation is key! Plan your shopping and what you are going to eat through your working week
  • Allow one “relaxed” meal a week. This is not a time to completely indulge however, eat something that you enjoy and let your hair down a little.
  • Enjoy celebrations/social events throughout the 12 weeks and remember that the occasional outing isn’t going to ruin all the hard work you are doing​!!​

BE STRICT!   
IF YOU INDULGE MAKE UP FOR IT WITH A SESSION THE NEXT DAY...

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  • Attend 3-5 classes at The Cube Gym per week
  • 1 stretch session OR 1 session OUTSIDE (45 minute walk/jog or swim) per week
  • Enjoy the challenge, see what kind of changes you can make and use it as a time to find a positive lifestyle / nutrition / exercise routine that can work long term for you!
To help you achieve your best results possible, we are helping with: ​
  • Macronutrient breakdown with personal nutritional targets
  • Structured exercise programming at The Cube Gym

PRICING

2 x DEXA Scans = Members $150 / Non-Members $170
1 x DEXA Scan = Members $80 / Non-Members $100
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GREGG EVANS

Gregg Evans who took out the MENS category for our 12 Week Dexa Challenge. $500 winnings in his pocket!

Gregg went from 13.5% body fat to 10.6% body fat (losing 2.5kg of fat and GAINING almost 1kg of muscle).

​Gregg has been a member at The Cube Gym for 4+ years now and he puts down his recent results to the following changes; adding 2 x 45 min runs / week, along with consistent strength sessions (2-3 per week) and cutting out cereals for breakfast and replaced with protein shake + banana.
Amazing work Gregg!
MINI SHEFFIELD
Mini recently won the WOMENS 12-Week Challenge here at The Cube Gym.
$500 prize money in her pocket. 
Mini went from 26.5% body fat to 22.8% body far, losing 2.5kg of fat and putting on 2.24kg of lean muscle.
Actual body weight stayed almost the same but as these numbers show, there was a significant change in body composition (this also shows the importance of body composition over body weight!!).

Mini puts these changes down to adding boxing to her training (Mon + Thurs @ TCG) and 2 x consistent Tuesday and Thursday Strength sessions here at The Cube Gym.

Mini also said she wasn’t overly strict when it came to diet, she just made a conscious effort to eat better. She did start the first month off calorie counting to get a better idea of her daily calorie intake, and then for the rest of the challenge she reduced her snacking, carbs, sweets and alcohol intake during the week!
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    ANY QUESTIONS? ASK AWAY....