Program Structure

Here’s how your program is structured so you always know what to focus on, without feeling overwhelmed.

This isn’t about doing everything perfectly. It’s about learning how to stay consistent even when life gets busy, and having the support to course-correct when needed.

Below is a breakdown of each core module you’ll be working through… take your time with it, and come back to this anytime you need a quick refresher.

🗓️ 6-Week Body Transformation Program

1. Nutrition – Meal Plans & Structure

You’ll receive 3 personalised meal plans tailored to your personal calories and macros.

Start with just one of the meal plans and stick to it. This helps reduce decision fatigue, build consistency, and give your body time to adjust.

Repeating meals is encouraged to reduce decision fatigue, save time, and make it easier to stay consistent.

You’ll learn how to:

Build meals that keep you full and satisfied
Meal structuring & timing for better energy and cravings control
16:8 Intermittent Fasting for more flexibility

💬 You’ll also send in a short daily check-in message.
This isn’t about being perfect…it’s about getting real. You’ll share what you actually ate, so we can spot patterns, identify what’s working (or not), and make smart, supportive adjustments as you go.

2. Fitness Program – Home & Gym Options

You’ll receive personalised workout plans delivered to you through our private app.

Weeks 1–3: Focus on building confidence, form, and consistency
Weeks 4–6: Turn up the intensity with increased volume, drop sets or supersets

You’ll learn how to:

You’ll also learn how to apply progressive overload properly (the key principle behind all effective strength training)

This is what great personal trainers do behind the scenes when designing workouts for their clients.
But most clients don’t realize why it works—they just follow the plan.
In this program, you’ll understand how it works and how to apply it on your own
- When and how to increase intensity
- How to challenge yourself safely without overdoing it
How to increase your daily movement to burn more fat (without getting tired or increasing hunger levels like running would do)

3. Emotional Eating

This part of the program is here to help you break the cycle of emotional eating, all-or-nothing thinking, and self-sabotage.

You’ll learn how to use short, guided journaling prompts to build awareness and shift your patterns without guilt or shame.

Here are the 3 journaling tools you’ll be using:

Retroactive Entry: Reflect after a trigger or slip-up to understand what happened and why
Preemptive Entry: Plan ahead before known triggers (like stress, social settings, or boredom)
Responsive Entry: Journal in the moment to pause, process your emotions, and choose differently

These entries take just a few minutes and can completely change how you relate to food.

That’s because when you understand your triggers, you stop feeling controlled by them.

P.S. You may find that simply following the nutrition structure hitting your calories, eating enough protein, and stabilizing blood sugar naturally reduces uncontrollable cravings… even without going deep into the emotional side. But if emotions are showing up, now you’ve got tools for that too.

4. Weekly Accountability

Simple weekly check-in form:
- Progress photos & measurements.
- Reflection on habits and adherence.
- Space for questions and support needs.
Weekly adjustments based on their check-ins:
- Meal plan tweaks.
- Workout modifications as needed.

5. Personalized One-on-One Text Support

Unlimited text access: Quick, responsive coaching (Q&A, motivation boosts, overcoming obstacles).

MAIN

CORE MODULES