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Kristen Maunder Jul 14, 2019 12:00:00 PM 11 min read

FFS Transformation Challenge - Improve body composition through a balanced, sustainable, and healthy approach to eating.

FFS Gym's 12-week Transformation Challenge is launching again in September.
For those of you who are unfamiliar with the challenge, are a bit hesitant about the idea, or are not quite sure what is involved, we hope to shed some light about everything you will gain from the FFS Transformation Challenge.
Yes, it is a challenge and yes there is a cash-prize for winners, but the challenge is so much more than that; The FFS Transformation Challenge is an educational program that teaches you how to make better nutritional choices, in the real world.
We asked 2018 winner, Kristen Maunder, to share her thoughts on the challenge and explain why she
"found the FFS Transformation Challengeto be particularly effective in terms of developing a balanced, sustainable, and healthy approach to eating.'

Kristen's Transformation Challenge
Not a Fad Diet or Quick Fix
As a medical doctor with a special interest in eating disorders, I have seen first hand the damaging effects the diet culture can have on an individual’s mental and physical health. Fad diets are everywhere, emphasising ‘quick fixes’ by eliminating entire food groups and reducing calories substantially. All of these ‘fad diets’ have a few things in common. They are incredibly dangerous to our physical health, are not sustainable, and mentally can be quite damaging.
I myself participated in the FFS Transformation Challenge last year as I felt I needed an added boost of motivation to get back on track following a summer of a bit too much fun! Below, I would like to highlight why I found the FFS Transformation Challenge to be particularly effective in terms of developing a balanced, sustainable, and healthy approach to eating.

Why the FFS Transformation Challenge helps develop a balanced, sustainable, and healthy approach to eating
The Importance of a Balanced Diet
Instead of painstakingly counting calories or eliminating food groups, the program emphasises incorporating all macronutrients (pro/fat/carb) at each meal and measuring out portion sizes using a more realistic approach (e.g. a fist-sized portion of carbohydrates at each meal). Guided by Coach Ciaran, I found I was eating substantially fewer carbohydrates then I should be based on my activity level. By rebalancing my macronutrient breakdown at each meal, I found my energy levels increased, workouts improved, and my sugar cravings virtually disappeared.
Life Throws You Curveballs and Nobody is “Perfect”
The FFS Transformation Challenge emphasises the importance of consistency and recognises that it is impossible to be ‘perfect.’ Life is going to throw you curveballs. Whether that be a friend’s birthday party or a late stressful night at work. The importance of consistently applying healthy eating habits is highlighted throughout the program. For example, through regular practice, I found applying habits such as eating to 80% full and slowing down my eating allowed me to occasionally enjoy foods I had previously labeled as ‘unhealthy’ in a more mindful way.
The Importance of Support
The supportive nature of the program I found particularly helpful. Each morning I would look forward to an e-mail from Coach Ciaran. I developed some great friendships during the program as well. As a group, we got in the habit of sharing recipes and providing support if one of us fell off the wagon. We also balanced the odd night out with healthy weekend activities such as hikes which left us feeling much brighter come Monday!

What Kristen gained over the 12 weeks
Overall, the 12 week FFS transformation challenge helped me to loose a healthy 10lbs, 5% body fat, and multiple inches. Physically, I was astounded by how much more energy I had which subsequently led to an improvement in my workouts. As well, I noticed my sleep improved and I felt more alert during the day at work. Mentally, as my cravings for unhealthy processed foods virtually disappeared, I felt more in control of my food choices and confident in my body.
The FFS Transformation Challenge is all about applying sustainable habits consistently. Despite losing a considerable amount of weight, I would not refer to the FFS Transformation Challenge as a ‘diet’ but a healthy lifestyle program that can bring dramatic results to both your physical and mental health! I could not recommend this program more. What do you have to lose? ☺

Further Information
EDIT: Please note that we are no longer doing the FFS Transformation Challenge, we do offer online nutritional coaching with one of our nutritional coaches to help you build sustainable and enjoyable nutrition habits. Find out more at  ffs.ie/online-nutrition-coaching
All information can be found at: https://www.ffs.ie/12weektransformationchallenge
What is it?
The FFS Transformation Challenge is an educational program that teaches you how to make better nutritional choices, in the real world.
Start Dates & Deadlines
When does it start?
Deadline for signing for the FFS Transformation Challenge will be Sunday 1st September 2019.Pre-Challenge information will be sent out on Monday 2nd September 2019.The Fundamentals of Fat Loss seminar will take place on Saturday 7th of September at 10am in FFS Gym, 34 Lower Leeson Street, Dublin 2.The transformation challenge will start on the Monday 9th September 2019.The second seminar will take place on Saturday 19th October at 10am in FFS Gym, 34 Lower Leeson Street, Dublin 2.
What does it cost?
€200 for transformation challenge (nutritional education only) €299 for transformation challenge and online training programming (nutritional education and gym programming). This would be advised for non-members of FFS.
When is the deadline to sign up?
The deadline to sign up will be Sunday 1st September 2019, as we will be sending out all of the pre-challenge information on Monday 2nd September 2019. ENTER HERE.
What is involved
Is exercise included in the FFS Transformation Challenge?
If you are a member of FFS you will be training with us in the gym. If you are not a member of FFS we can provide online training with one of our coaches for the 12 week transformation challenge.
What will you get:
12 weeks of nutrition and lifestyle education delivered through online lessons. 4 online lessons weekly.Video summary what you learned each week. Access to the Transformation Challenge Facebook group. Recipe ideas to help you cook better meals.2 in person seminars with your coach. Access to a weekly habit tracker to help you practice what you are learning. Regular check ins & guidance from your coach throughout the process. Opportunity to win €1000. Education & inspiration to help you build better habits.
What will you learn:
How to set goals.Improved self awareness. How to build better habits. The most important habits for improving body composition. The key principles for better nutrition and fat loss. More about nutrition, which will empower you to make better choices.Time management strategies that will help you change your habits in the real world.
What will be required of you for best results:
Putting aside 10-15 mins to read each of your lessons. A growth mindset.Patience - build habits take time & there is no quick fix. 30 minutes of your weekend to check in with your weekly habit tracker and plan your upcoming week. Making time for 3-6 exercise sessions per week (online or in FFS) Making time to prepare more of your own meals each week.
Any other questions?