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The 12-Week Transformation Challenge

Achieve the transformation you desire in just 12 weeks with our evidence-based in-person training and personalized online nutrition program.

12 weeks with our specialists:
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Have a team of specialists guide you on your fitness journey to exponentially multiply your chances of achieving your aesthetic and health goals.

Chris Parnell
Chris Parnell

Master Personal Trainer and Founder of Parnell Plan

Elizabeth Arias
Elizabeth Arias

Training Program Design Specialist

Jaime Maldonado
Jaime Maldonado

Registered Dietitian Nutritionist (RDN)

Ryan Burke
Ryan Burke

Nutrition and Body Composition Specialist

What do I get?

We work with a variety of goal-oriented individuals. The Parnell Plan is a science-proven or evidence -based process to help educate you about how to make nutrition and weight resistance training work for you to create long-term sustainability.


Training Programs

The training program recommended will be based on your training history, gym access, movement patterns, and needs.

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Nutritional Guidance

Reach your goals with a personalized flexible science-based dieting approach. The coach will adjust every month based on your progress.

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3 one hour Coach check-ins + an initial evaluation call

One-on-one Zoom call with your coach to understand, set, adjust and track your goals

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Coach Support

To guide you every step of the way

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Measuring Tools Recommendations

A list of our recommended physical and digital tools to track and see your progress.


Access to our Digital Platform

Where you can follow training plans and book calls with your trainer

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A easy to use spreadsheet to follow and track your progress

Your own fully automatically functioning spreadsheet


What is the 12-Week Transformation Challenge?

This plan is based on the fundamental principles and evidence of resistance training and nutrition. The Parnell Plan team, which includes coaches Chris Parnell, Ryan Burke, Elizabeth Arias, Jaime Maldonado, and Frankie Garcia, upholds principles of integrity and client focus while providing outstanding service. With their combined expertise, you significantly increase your likelihood of achieving your health and fitness goals. Over the course of the 12-week challenge, you will experience transformative results and be well on your way to achieving the results you always wanted.

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Who is it for?

This program will only work for people who

  • Know how to use equipment in the gym 

  • Know how to find the equipment you need in the gym 

  • Commit to train 3x a week with a Parnell Plan training routine

  • Commit to follow nutritional guidelines

In-PersonTraining Protocol

3x a week in-person training program 

Based on your training history we will customize a fixed training program for you that will help optimize your goals 


You will coordinate with your coach and ultimately choose which 3 days out of the week work best for you to train 

Exercise Variations
and Approach 

We will choose exercises that are scientifically-proven to fundamentally improve strength and build muscle 


We are here to completely maximize 12-weeks of training. So cancelling is not recommended unless it is an urgent matter.

Are you ready to get lean?

A $3600 will get you these for 12 weeks:

  • 3X a week Personal Training session (that is 36 sessions!)

  • Personalized Nutritional Guidance. Meet with your nutrition coach once a month (that is 3 sessions, to total 39, if you are keeping tabs!)

  • Training Programs

  • Coach Access and Support along the way

  • Measuring tools recommendations

  • Access to our Digital Platform

  • A easy to use spreadsheet to follow and track your progress

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