12-Week Body Transformation Challenge

Strength training. Nutrition coaching. Real results you can measure. Available at our Redmond and Sammamish locations.

This Is Not a Crash Diet or a Cardio Bootcamp

Most “challenges” are built around extreme calorie restriction, hours of cardio, and willpower. They work for a few weeks. Then they stop working, and you end up right back where you started (or worse).

The Sasquatch 12-Week Challenge is different because it is built on the same system our long-term members use to get results that actually last. Strength training to build muscle. Nutrition coaching to fuel your body properly. Body composition tracking so you can see exactly what is changing and why. Coaches who know your name and hold you accountable every step of the way.

You do not need experience. You do not need to be in shape already. You just need to show up and follow the program.

What Is Included in the 12-Week Challenge

Unlimited coached group classes across five workout types: Build (strength), Grind (conditioning), Skill (movement quality), Sprint (power and speed), and Move (mobility and recovery)
Nutrition coaching with biweekly check-ins from your coach. They build a plan around your goals, your schedule, and foods you actually enjoy eating. No meal replacements. No extreme restrictions.
Unlimited InBody scans to track your muscle mass, body fat percentage, and visceral fat. You will see exactly where your body is changing, not just a number on a bathroom scale.
Coach accountability throughout the full 12 weeks. Your coach knows your goals, tracks your attendance, and follows up when you miss sessions.
A structured program designed by professionals. You do not have to plan your workouts or figure out your nutrition on your own. Show up, follow the plan, and let your coach handle the rest.

Ready to Start Your Transformation?

Book a free Zoom with one of our advisors. They’ll look at where you are right now, what’s been keeping you stuck, and the fastest path to your goal. You leave with a real plan, whether you train with us or not.

Book My Free Zoom

What Happens Week by Week

Weeks 1-2: Foundation

Learn the movements, establish your nutrition baseline, get your first InBody scan. Your coach sets your starting targets for calories and protein. Classes feel challenging but manageable. You start building the habit of showing up.

Weeks 3-4: Building Momentum

Your body starts adapting. Weights go up slightly. Nutrition habits start to feel more natural. Your coach adjusts your plan based on your first couple of weeks. Most members notice they are sleeping better and have more energy.

Weeks 5-8: The Work Pays Off

This is where visible changes start happening. Your InBody scan shows measurable shifts in muscle mass and body fat. Clothes fit differently. Strength numbers are climbing. Your coach fine-tunes your nutrition as your body composition changes.

Weeks 9-12: Results and Next Steps

Final InBody scan shows your full transformation in hard numbers. Most members have lost significant body fat, gained or preserved muscle, and feel stronger than they have in years. Your coach helps you plan what comes next so you keep your results.

What Kind of Results Can You Expect?

Everyone starts from a different place, so we do not make blanket promises. What we can tell you is what we consistently see from members who follow the program:

8 to 20 pounds of fat lost over 12 weeks
3 to 8 pounds of lean muscle gained (yes, at the same time as losing fat)
Measurable drops in visceral fat (the dangerous fat around your organs)
Significant improvements in strength, energy, and daily function
Better sleep, reduced joint pain, and improved confidence

The numbers come from InBody scans, not guesswork. You will know exactly what changed and by how much.

Who Is This Challenge For?

People who have tried other programs and did not get lasting results. If you have done the crash diets, the cardio-only programs, the apps, and the solo gym memberships without seeing the change you wanted, this is built for you. The difference is coaching, nutrition, and accountability.

Busy professionals who need a system, not a hobby. Many of our members work at Microsoft, Amazon, Meta, and other Eastside companies. They do not have time to research workout programs and meal plans. They show up three to five times per week, follow the program, and their coach handles the rest.

People who are new to strength training. You do not need experience. Every class is coached. Your coach watches your form, adjusts your weights, and makes sure you are moving safely from day one. Most of our members had never touched a barbell before walking in.

People on GLP-1 medications. If you are on semaglutide, tirzepatide, or similar medications, strength training and adequate protein are critical for preserving muscle mass during weight loss. Our program is designed to complement your medical treatment so you lose fat, not muscle.

Five Workout Types, One Complete Program

You do not do the same workout every day. Our classes rotate through five types so you hit every aspect of fitness without thinking about it:

Build

Pure strength training. Compound lifts, progressive overload, building the muscle that drives your metabolism and changes your body composition.

Grind

Conditioning work that builds work capacity and burns calories. Think circuits, complexes, and high-effort intervals.

Skill

Movement quality and technique. This is where you get better at the lifts, improve coordination, and build athletic skills.

Sprint

Power and speed work. Short, intense efforts that build explosive strength and fire up your metabolism.

Move

Mobility and recovery. Stretching, foam rolling, and movement work that keeps you healthy and able to train consistently without breaking down.

Start Your 12-Week Challenge

Book My Free Zoom

Common Questions About the 12-Week Challenge

How much does the 12-Week Challenge cost?

Pricing depends on the membership tier you choose. The 12-week program includes nutrition coaching with biweekly check-ins, unlimited classes, and unlimited InBody scans. We will walk through pricing during your free Zoom call so you can see exactly what is included and make sure it fits your budget.

Do I need to be in shape before I start?

No. We get this question constantly, and the answer is always the same: the challenge is where you get in shape. Every class is coached, every movement is scalable, and your coach meets you exactly where you are on day one. We have had members start who had not exercised in years.

How many days per week do I need to train?

Three days per week is the minimum to see meaningful results. Four to five days per week is ideal. Our class schedule has enough time slots that most members can find three to five sessions that fit their work schedule.

What happens after the 12 weeks are over?

Most challenge members continue into one of our longer-term memberships (24-week or 52-week) because they are seeing results and do not want to stop. The 24-week and 52-week programs include more frequent coaching check-ins and additional support like supplements. There is no pressure to continue, but most people do because the system is working.

Can I do this while on GLP-1 medications like Ozempic or Mounjaro?

Yes, and we strongly encourage it. GLP-1 medications are effective for weight loss, but without strength training and adequate protein, a significant portion of the weight you lose can be muscle mass. Our program is designed to preserve and build muscle while the medication helps with appetite and fat loss. We also partner with KIS Rx for members who want medical optimization alongside their training.

I have an injury. Can I still participate?

In most cases, yes. Our coaches are experienced at modifying movements around injuries. During your free Zoom call, we will talk about any injuries or limitations you have and make sure we can accommodate them safely. Strength training, done correctly, often helps with injury recovery rather than making things worse.

Is this a group class or personal training?

It is coached group training, which gives you the best of both worlds. You train alongside other members (the energy and accountability of a group), but your coach watches your form individually, adjusts your weights, and gives you personal feedback. It delivers personal training results without the personal training price tag.