STEP BY STEP, phase by phase

the program

the program

Phase 1

The Transformation

12-16 Weeks

Objective

Lose body fat, build healthy habits, and look your absolute best.

dETAILS

  • Focus on losing fat while preserving or building muscle. This involves a tailored nutrition plan and a personalised workout program.

  • Develop sustainable habits like regular exercise, balanced nutrition, and proper hydration.

  • Continuous guidance from your coach to ensure you stay motivated and on track, whilst tracking progress and checking in weekly.

iMPORTANCE

This foundational stage sets the tone for your entire journey. It’s about making significant changes and seeing noticeable results, which boost your confidence and commitment.

Phase 1

The Transformation

The Transformation

12-16 Weeks

Objective

Lose body fat, build healthy habits, and look your absolute best.

dETAILS

  • Focus on losing fat while preserving or building muscle. This involves a tailored nutrition plan and a personalised workout program.

  • Develop sustainable habits like regular exercise, balanced nutrition, and proper hydration.

  • Continuous guidance from your coach to ensure you stay motivated and on track, whilst tracking progress and checking in weekly.

iMPORTANCE

This foundational stage sets the tone for your entire journey. It’s about making significant changes and seeing noticeable results, which boost your confidence and commitment.

phase 2

Reset – the hard bit

4-6 Weeks

Objective

Maintain your new look and learn how to sustain your results.

dETAILS

  • Learn how to manage your calories and workouts to maintain your new physique without backsliding into old habits.
  • Develop the mental resilience needed to sustain your progress. This includes understanding how to handle social situations, travel, and other potential challenges.
  • Incorporate your new habits into your everyday life in a way that feels natural and sustainable.

iMPORTANCE

This stage is critical for preventing rebound weight gain and solidifying the new habits and routines you developed during the transformation phase. It ensures that your hard work doesn’t go to waste.

phase 2

Reset – the hard bit

Reset – the hard bit

4-6 Weeks

Objective

Maintain your new look and learn how to sustain your results.

dETAILS

  • Learn how to manage your calories and workouts to maintain your new physique without backsliding into old habits.
  • Develop the mental resilience needed to sustain your progress. This includes understanding how to handle social situations, travel, and other potential challenges.
  • Incorporate your new habits into your everyday life in a way that feels natural and sustainable.

iMPORTANCE

This stage is critical for preventing rebound weight gain and solidifying the new habits and routines you developed during the transformation phase. It ensures that your hard work doesn’t go to waste.

phase 3

Perform

12 Weeks

Objective

Enhance your physique and performance by setting and achieving new, challenging goals.

dETAILS

  • Depending on your goals, this might include preparing for a competition like Hyrox, entering a muscle-building phase, or improving athletic performance.
  • Work with your coach to set specific, measurable, achievable, relevant, and time-bound (SMART) goals.
  • Focus on fine-tuning your diet, training, and recovery strategies to perform at your best.

iMPORTANCE

This stage is about pushing your limits and achieving peak performance. It’s not just about maintaining your results but taking them to the next level. It keeps you motivated and engaged by providing new challenges and goals.

phase 3

Perform

Perform

12 Weeks

Objective

Enhance your physique and performance by setting and achieving new, challenging goals.

dETAILS

  • Depending on your goals, this might include preparing for a competition like Hyrox, entering a muscle-building phase, or improving athletic performance.
  • Work with your coach to set specific, measurable, achievable, relevant, and time-bound (SMART) goals.
  • Focus on fine-tuning your diet, training, and recovery strategies to perform at your best.

iMPORTANCE

This stage is about pushing your limits and achieving peak performance. It’s not just about maintaining your results but taking them to the next level. It keeps you motivated and engaged by providing new challenges and goals.

Transformation 1 Transformation 2 Transformation 3 Transformation 4 Transformation 5 Transformation 6 Transformation 7 Transformation 8 Transformation 9 Transformation 10 Transformation 1 Transformation 2 Transformation 3 Transformation 4 Transformation 5 Transformation 6 Transformation 7 Transformation 8 Transformation 9 Transformation 10

inside the body program

whats included.

whats included.

Our 1:1 coaching is fully tailored to you – built around your lifestyle, preferences, and goals to ensure a transformation that lasts. This isn’t a one-size-fits-all plan – it’s a personalised system designed to help you look, feel, and perform at your best.

Built Around Your Goals

training program

We understand that everyone’s body and fitness goals are unique. That’s why we provide personalised training plans tailored specifically to you.

  • Custom gym or home workouts

  • Progressive training program

  • Technique tips & video demos
  • Optional cardio & steps target
  • HYROX & running support (if applicable)
Built Around Your Goals

training program

training program

We understand that everyone’s body and fitness goals are unique. That’s why we provide personalised training plans tailored specifically to you.

  • Custom gym or home workouts

  • Progressive training program

  • Technique tips & video demos
  • Optional cardio & steps target
  • HYROX & running support (if applicable)
Tailored Fuel for Results

Nutrition

Our approach to nutrition is all about balance and enjoyment. We believe that a healthy diet should not be about restriction but about making smart choices.

  • Personalised calorie & macro targets

  • Flexible meal plans (easy recipes)

  • High-protein food swaps
  • Eating out & social life strategies
  • Supplement guidance
Tailored Fuel for Results

Nutrition

Nutrition

Our approach to nutrition is all about balance and enjoyment. We believe that a healthy diet should not be about restriction but about making smart choices.

  • Personalised calorie & macro targets

  • Flexible meal plans (easy recipes)

  • High-protein food swaps
  • Eating out & social life strategies
  • Supplement guidance
Track Progress, Stay Accountable

weekly check in

weekly check in

You’ll fill in a tracker weekly & communicate with your coach to monitor your progress.

  • Weekly coaching feedback
  • Visual and weight progress tracking
  • Lifestyle, stress & sleep review
  • Adjustments made as needed
  • Motivation & mindset support
Real Coaching, Real Results

support

support

You’ll have ongoing 1-2-1 support via instant messaging for any questions or advice you need along your journey.

  • 1:1 WhatsApp access to your coach
  • Ongoing motivation & accountability
  • Answers to your questions, anytime
  • Monthly goal setting & review
  • Community access (optional group support)

enquire now

make it happen.

make it happen.

Fill out the form and take the first step towards a stronger body, sharper mindset, and upgraded lifestyle. This isn’t a quick fix, it’s a proven coaching system designed to deliver real, lasting results. Let’s build the best version of you.