THIS ALL SOUNDS GREAT BUT…

What's the difference between Surge and Unstoppable?

SURGE: If you have less than 1 year of lifting experience OR if you haven’t been lifting consistently at least 2x a week for the last 6 months, you should start with Surge. You’ll learn how to perform (or improve on) compound exercises like the deadlift, squat, and benchpress – 3 key lifts that most people do poorly without realizing. You’ll build a solid base of strength and conditioning. Our goal is to help you learn excellent lifting technique and feel stronger, fitter, and more confident in the gym after 12 weeks. 

UNSTOPPABLE: This is a ‘serious’ lifting program for experienced lifters with at least 1 year of lifting experience and hard training at least 3x a week. You should already feel comfortable with barbell and dumbbell exercises. The program is 12 weeks long. You’ll learn the principles of Minimum Effective Volume, and Maximum Recoverable Volume, and how to design your next training block with our help. No more relying on someone else to create your training program. We’re all about empowering women to fly solo. 

How much does it cost and what's included?

The cost is $399 for SURGE or UNSTOPPABLE. 

The SURGE program includes:

– a 12-week training program
– videos showing you how to warm-up and perform each exercise
– up to 2 email questions a week with your coach (we have to put a cap on the questions for this price)
– the ability to send us videos of your lifts and have us analyze them and give you feedback on your technique
– an FAQ page
– a bonus exercise video library
– sample weekly training plans combining cardio and strength workouts
– a weekly Q&A group call with one of our coaches

The UNSTOPPABLE program includes:

– a 12-week training program
– videos showing you how to warm-up and perform each exercise
– up to 2 email questions a week with your coach (we have to put a cap on the questions for this price)
– the ability to send us videos of your lifts and have us analyze them and give you feedback on your technique
– an FAQ page
– a weekly Q&A group call with one of our coaches
– a bonus exercise video library
– the ability to swap out and customize your exercises based on targeted body part
– the ability to develop your own program at the end, with your coaches feedback

How quickly will I be able to start once I pay?

These are group programs that currently run 3x a year. The next enrollment for Surge and Unstoppable runs January 7 – 10. Group coaching officially kicks off on January 14, 2020. You will receive your training plan on January 14. 

*Registration will be capped so this could sell out early.

What kind of results can I expect?

It takes years to put on some appreciable muscle, but you can expect to gain 5-15 pounds of muscle in your first year of lifting if you go consistently 2-4x a week and push yourself. You should see some noticeable changes after 3 months, especially if your body fat is below 25%. The more body fat you have, the more it masks the muscle underneath. 

Regardless, you should start feeling stronger in as little as 2 weeks. After 3 months, you may see a drop in visceral fat, the most dangerous kind. Visceral fat is a type of body fat that’s stored within the abdominal cavity.

Do I have to buy your strength training program? Can I use my own?

We are unable to customize and give feedback on programs that aren’t ours.

Do I need any special equipment?

You need access to a gym with free weights. 

SURGE: As a minimum, beginners will need access to dumbbell equipment in various sizes, as well as a flat bench and possibly resistance bands (you can buy a set for $10 online). Access to a cable machine also recommended.

UNSTOPPABLE: Intermediate lifters will require access to a squat rack, benches (flat and incline), barbells, dumbbells, and cable machines. A leg press doesn’t hurt either, and resistance bands give you more options.

If you have a home gym, you can send us photos and we’ll let you know if your existing equipment will be fine. Unless you have a serious home gym, you may have to invest in more equipment. 

Reach out to us (when you’re ready to start lifting) if you have concerns about equipment. 

What is your refund policy?

No refunds are permitted for strength training programs.

What if I need a little extra help?

Don’t forget: you get 1 group coaching call a week and you can email your coach twice a week. Your coach will reply back Monday – Friday, 9-5 CST, normally the same day.

How do I pay?

We accept PayPal. When registration opens, you can scroll to the bottom of this page and click either Surge or Unstoppable to pay.

Note: If you are a returning customer, you should login first. Email Support@AdeleFrizzell.com for instructions.

Do you offer payment plans?

We do not. 

What is the time commitment?

Surge lifters should plan to lift 2 days a week for the first 8 weeks, then 3 days a week after that. A full-body workout should take you around 45 minutes to complete, including the warm-up and rests between sets. We also recommend 1-2 HIIT sessions a week. You don’t need much time in the gym to get results!

Unstoppable clients should plan to lift 
3-4 days a week with 2 HIIT sessions. It is best to have a day off between workouts to recover. Your workout will take you about 60-75 minutes to complete, including the warm-up. 

If you are already living a pretty active lifestyle and running, biking, or hiking a few days a week, we recommend lifting no more than 3 days a week.

Be Realistic: People are pretty gung-ho in the beginning whenever they make a decision to become more fit, but you need to be realistic about your schedule and energy. You also need to factor in time to recover. If you do too much, you will break down and end up skipping workouts and not get as good of results. Consistency is key to getting results. If you are 100% certain you can do 3 days a week and only 80% certain you can do 4 days, pick 3 days.

Can I pick my coach?

Unfortunately, no. Coaches are assigned subject to availability. 

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