fbpx
vC2

8 week challenge

START DATE | May 31st to 26th of July. Challenge registrations end 30th of May.

WHAT’S INCLUDED | Nutrition program, Body Scans, Gym training program, private group, exclusive VC2 class (Sunday), health hacks and much more…

Grab a training buddy and join the clan if you are looking for a positive change.

If you are not a member please join via the link below before registering for the challenge.
$ 199 PREMIUM PACK
  • WHAT'S INCLUDED IN THE PREMIUM PACK
  • PHASE 1 - WEEKS 1,2 (DETOX)
  • PHASE 2 - WEEKS 3,4,5 (STRENGTH)
  • PHASE 3 - WEEKS 6,7,8 (SHRED)
  • EXCLUSIVE VC2 CLASS (SUNDAYS)
  • FULL NUTRITION PLAN
  • GYM TRAINING PROGRAM
  • INFORMATION GUIDE
  • BODY SCANS (PRE/POST)
  • PRIVATE FB CHALLENGE GROUP
  • SUPPLEMENT PACK
Popular
$ 80 BASIC PACK
  • WHAT'S INCLUDED IN THE BASIC PACK
  • PHASE 1 - WEEKS 1,2 (DETOX)
  • PHASE 2 - WEEKS 3,4,5 (STRENGTH)
  • PHASE 3 - WEEKS 6,7,8 (SHRED)
  • FULL NUTRITION PLAN
  • INFORMATION GUIDE
Popular

PURCHASE each phase individually

$ 30 MINI CHALLENGE
  • WHAT'S INCLUDED IN THE DETOX PACK
  • PHASE 1 - WEEKS 1,2 (DETOX)
  • INFORMATION GUIDE
  • DETOX NUTRITION PLAN
$ 30 MINI CHALLENGE
  • WHAT'S INCLUDED IN THE STRENGTH PACK
  • PHASE 2 - WEEKS 3,4,5 (STRENGTH)
  • INFORMATION GUIDE
  • STRENGTH NUTRITION PLAN
$ 30 MINI CHALLENGE
  • WHAT'S INCLUDED IN THE SHRED PACK
  • PHASE 3 - WEEKS 6,7,8 (SHRED)
  • INFORMATION GUIDE
  • SHRED NUTRITION PLAN

join as a member

gain access to all classes
and gym from $25 p/w

NUTRITION

Castle recipes and meal plans are fully certified by a qualified nutritionist. Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:
* Reduce the risk of some diseases, including heart disease, diabetes, stroke, some cancers and osteoporosis.
* Reduce high blood pressure.
* Lower high cholesterol.
* Improve your well-being.
* Improve your ability to fight off illness.
* Improve your ability to recover from illness or injury.
* Increase your energy level.

Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods.

SUPPLEMENT PACKS​

Use VPA to assist you during your challenge, we have a wide range of proteins, fat burners, BCAA and plant based products. To get you started we have put together a weight loss pack and a muscle gain pack.

Sup pack is valued at $105 and includes 1kg protein, BCAA and L-Carnitine.
We highly recommend sup packs as they are used during the 8 week challenge. If you need specific supplements you can contact us and we can offer assistance.

Body scan

EVOLT 360

Castle Member | $20
Fitness Passport | $25
Non Member | $35

The Science behind BIA (bio-electrical impedance analysis) The Evolt 360 technology does not provide clients with a ‘one-size-fits-all’ generic measurement by using pre-set algorithms that do not account for unique and personalized characteristics of you as an individual. Based on the most up-to-date scientific information relating to the BIA analysis, the use of algorithm-based measurement is key to maintaining the accuracy of measurement for each individual. In 60 seconds, the Evolt 360 gives users a unique experience and a full report of their body composition.
* Weight
* Visual fat vs internal fat
* Muscle Mass
* Calories to reach your goal
* Bio Age

Healthy tips you must know

02.

Intermittent Fasting 16:8

We align our fasting practices to Peter Attia. Peter is the founder of Attia Medical, PC, a medical practice with offices in San Diego and New York City, focusing on the applied science of longevity. Fasting benefits:
* Promotes Blood Sugar Control by Reducing Insulin Resistance.
* Promotes Better Health by Fighting Inflammation.
* May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels.
* May Boost Brain Function and Prevent Neurodegenerative Disorders.
* Aids Weight Loss by Limiting Calorie Intake and Boosting Metabolism.

Everyone has different variables in there daily, weekly or monthly routines so choose days and times that fit into your lifestyle. We recommend starting with 2 days a week, fasting period 16hrs, feeding period 8hrs. Minimize your food intake to only two meals during your feeding period. If you seek a greater challenge you can "water only fast" for 24hrs.

Fasting tools we recommend: Peter Attia's fasting app - Zero. This app will help you with tracking and data analysis. More about Peter Attia: https://peterattiamd.com/

04.

breathe work

Understanding the breath is one of the most valuable super powers that you will need for a healthy life. Breathing heals on many levels, and understanding how is good for our mental and physical well-being. Our breath constantly converts our life-sustaining energy, taking in oxygen, invigorating red blood cells and expelling carbon dioxide, which is a metabolic waste product. By breathing deeply, you allow the diaphragm to drop downward, the rib cage to expand and create more space for the lungs to inflate. By mastering the art of deep breathing, increased oxygen floods into the body, eventually helping the heart pace to slow down to create feelings of calmness and relaxation. Breath detoxifies, releases toxins and strengthens the immune system, Increases energy, Improves the respiratory system, releases muscle tension, affects our mental state and strengthens the lymphatic System. Breathing is a powerful practice and we highly recommend you do your own research, to help get you started we have supplied a link to the Wim Hoff method.

Please see link for more info: Wim Hof Method. https://www.wimhofmethod.com/

01.

Sleep & Recovery

Sleep is truly the first step to good health. We tribute a lot of our beliefs and practices regarding sleep to the sleep expert Matthew Walker. Matthew is a scientist and professor of neuroscience and psychology at the University of California, Berkeley. He is one of the most high-profile public intellectuals focused on the subject of sleep. As an academic, Walker has focused on the impact of sleep on human health.

The benefits of sound sleep include enhanced creativity and concentration, lower blood pressure, better mood regulation, and higher immunity and fertility. Lack of sleep, however, is increasing our risk of cancer, heart attack and Alzheimer’s. After just one night of only four or five hours sleep, Walker explains, your natural killer cells—the ones that attack the cancer cells that appear in your body every day—drop by 70%." Sleep deprivation has such serious outcomes that the World Health Organisation has classed any form of night-time shift work as a probable carcinogen." We recommend that you take your sleep seriously and getting a minimum of 7 to 8 hours a night.

Learn more about sleep through Matthew Walkers book - Why We Sleep.

03.

Cold immersion

Let go of your comfort and immerse your body in cold water. During particularly intense periods of training, increased loads of physiological and psychological stress can have a major impact on your performance. Under these conditions, it is crucial to allow for ample recovery time in order to minimize fatigue and maintain optimal performance. It is generally believed that cold immersion therapy can:
* Reduce swelling.
* Reduce painful sensations associated with muscle pain.
* Reduce the feeling of fatigue.
* Regulate localized blood flow.
* Regulate heart rate.
* Reduce muscle spasms.
* Reduce inflammation.
* Reduce muscle damage.
* Improve range of motion.

We recommend taking a 1 to 2 min cold shower everyday. Ice baths one to two times a week if available. Regular ocean swims in the winter and summer, preferably winter.

05.

Training routine

When it comes to training your routine is critical. We recommend training a minimum of 3 days a week. Create consistency and push your standards so that you can create progressive training habits. Please see structure below to help get you maximum results.

Class Training Structure:
Mon, Tue, Wed, Rest, Fri, Sat, Active Rest.

Gym Training Structure:
Mon (weights), Tue (weights), Rest, Thu (conditioning), Fri (weights), Sat (weights), Active Rest.

Gym/Class Training Structure:
Mon (class), Tue (class + gym), Wed (class + gym), Thu (class + gym), Rest, Sat (class), Active Rest.

The structure we have provided is for reference, please tailor the structure to fit your needs.

nutritionist

Victoria Abraham

BHSc Nutritional Medicine. Victoria became a qualified nutritionist in 2016 however, her love and passion for a natural, wholesome way of life began years ago when her first born was diagnosed with Autism in 2009 at the age of 2. She found that giving her son nourishing, nutritionally dense foods helped him in managing some of the symptoms associated with his diagnosis and since then her passion for ‘food as medicine’ has flourished. As a wife and a mother of 3 children, the entire family have benefited from this shift in her relationship with food and her understanding of good nutrition. Victoria firmly advocates this and is an example that good nutrition is the most worthwhile lifestyle choice for all. Where possible, Victoria always promotes healing through wholefoods first, however, given our pace of life, that is often beyond our control and additional support through supplementation may be necessary. Free radical damage from contributing factors such as work stress, stress and/or fatigue due to family responsibilities, environmental toxins and poor nutrition can all take a toll on our health and wellbeing. Victoria treats both adults and children with a range of different health conditions, with special interests gut healing, digestive issues, mental health including depression, anxiety and stress, people with disabilities and children’s health (Autism, ADHD, ODD, mental health, eczema etc). Initial appointments will be a 60-90 minute consultation that consists of a thorough in-depth assessment of body systems of concern. From this consultation you can expect treatment goals, a treatment plan, diet modification recommendations (2-3 suggestions for breakfast, lunch, dinner and snacks), nutrient recommendations either through food or supplementation, lifestyle recommendations, touch point via email and a text or phone call 7 days after your initial consultation to see how you are tracking. Victoria also offers functional testing – e.g. comprehensive stool analysis, hair mineral analysis, OAT test, allergy testing, meal plans and practitioner only supplements via her online dispensary or clinic at Go Vita Bateau Bay. Custom nutrition programs can be developed if you have special requirements.

v2challenge

"This program is fantastic! Castles message is so positive and relatable to so many people. The clan at Castle is honestly unbelievable and I highly recommend doing the 6 week challenge. Trust me you will never leave, and I love that these guys also have a gym."

Lauren

“I finally feel like I have momentum. Shifted my whole schedule to 5:30 wake ups to make time for morning workouts and for the first time in my entire life, exercising feels luxurious instead of burdensome and boring. I have never worked so hard in 30 minutes!“

Helen

“I started working out with Castle after having my second baby boy. Alex is extremely knowledgeable about the proper and most effective ways to start getting back into shape postpartum. The Castle is fun and energetic, practical and encouraging.”

Lilly

Disclaimer

This guide provided by Castle Functional Fitness is not intended to diagnose, treat, cure or prevent any disease or condition. The information we provide is not intended nor is it implied to be a substitute for professional medical, legal or psychological advice. Always seek the advice of your pharmacist, general practitioner, other medical practitioner or qualified health provider when starting any new diet, workout, practice, exercise regime or continuing with other activities that involve physical exertion or with any questions you may have regarding your medical or other conditions.

operating hours

Follow us on socials

FORGED BY HARDWORK
AND PASSION