Rise, SWEAT and Shine - Phase 1

I have created a program that is in a sense 12 weeks long. However, I will take my girls through it in four week phases. Before I release this as a guide, I want to take a handful of girls through each and every workout to ensure it is perfect, and delivers everything it says on the tin. The program is designed for girls with the following goals:

- body recomp (shed fat, gain shape & muscle)
- get stronger - learn about the right calories, macros & nutrition for your body
- want to learn how to lift properly & effectively
- gain confidence inside & out

What do I want my girls to achieve:

Most importantly, this is a workout challenge to make you feel good. To help you get strong, toned, challenge yourself and damn proud for completing it week by week. It wouldn’t be a workout designed by me if the lower body days did not have a booty focus ;) If you have any other specific goals you want to hit in this 4 weeks, we will go through this in a 1-1 chat and discuss what we can do to get you there. Everyone is different and I wouldn’t be doing my job properly as a trainer if I didn't help you adapt this program to your goals, lifestyle and body type.

This workout guide is all about about creating strong, confident and empowered women who feel ready to take on anything life throws at them! I want to build fearless, powerful ladies who are not afraid to show off their progress! You should be proud to show off how far you have come. I will work with you individually to alter your nutrition to complement your physique goal.

The program is essentially 12 weeks, but in 4 week phases (3 levels - I am hoping by level 3 we can take it to the gym but we will see).

The program starts at home, a total of 6 sessions per week and I will take you through the sessions each week (if you can’t make the live session, you will also be sent the workout plan).

When will it start?

The First Phase of the program will run from the 25th May through to the 21st June. You will then have the option to rejoin for Phase 2, which is also going to be four weeks - but it’s going to be a big level up, and you will most likely see some real long term results during this phase.

How much will it cost?

Phase 1 will be 90 pounds to join - this includes 6 sessions per week run by me, in a small group environment (via ZOOM) so it is essentially 6 small group personal training sessions per week, for four weeks. This works out to be less than 3 pounds per session. As I said on my instagram, this is super good value as it is sort of a trial run.

What if I cant make the class?

The classes will run at the same time every week, and we will take a vote when I have all the girls on board as to what time suits everyone the best. If you cannot make a class on a certain date, I will then send you the workout plan, and a recording of the class you missed.

What else is included?

You will be added to my private Whatsapp group with all the other girls - community is EVERYTHING. You are so much more likely to adhere to your plans, and get great results if you have a strong army of like minded girls behind you, you are not in this alone.

This gives you access to me at all times, so if you have any questions, need extra help, or anything at all - I am there (of course you can also always message me privately as well).

Structured programming - I have spent a long time creating this program, and going through the relevant progressions, tailoring to everyones at home needs. This is not just a random fitness class six days a week. We will work through progressive overload, and get you that desired shape.

We will also go through a nutrition crash course (I firmly believe no one can achieve the proper results they desire without a basic understanding of nutrition, macros and calories). From here, we will determine what macros are suited for the amount of weight you want to lose, and your body type.

Weekly weigh ins - you do not have to post these in the group, you can just send to me personally, so we can track your progress. If you are not a fan of the scale, pictures are great too. In fact - encouraged. If you wish to take part, I would love to have your before and after pictures - I know they will be fab ;).