1. Initial education booklets
HOW IT WORKS
At this stage we teach you about the fundamentals of creating habits for a sustainable healthy lifestyle, whether that is to get you into a calorie deficit, maintenance or surplus. We teach you about macronutrients and most importantly how they can work for you and the changes involved when increasing your training.
We educate you on the essential step by step process you will receive from our coaches. The nutrition support provided is based on scientific research which is unbiased and gold start standard and in accordance with this our years if coaching experience on what works for our clients.
The team will provide you with useful snack ideas to suppress appetite and choice based meals which offer variety to meet your desired taste and needs.
All of which have been designed by our specialist team of sports nutritionists and transformation nutrition experts.
2. Introduction of training program
HOW IT WORKS
The video above outlines the program and guides you through each stage. You have weekly and bi-weekly reviews to make sure you are on track. We have a host of experienced coaches to support you on this journey which include:
- Sports nutritionists
- Transformation specialists
- Strength and conditioning coaches
- Personal trainers
- Sports massage and pain management experts
- Mental health educators/support
We believe the social/team development is essential to this process and it is where we provide ongoing support and important points through our group social chat rooms via WhatsApp. Each group comes with a minimum of 5 coaches all of which support you in the areas of nutrition, training and motivation required throughout the duration of the program.
EFFECTIVE GOAL SETTING
Our coaches are trained in motivational interviewing which basically means we will be focusing on you and to fully understand you to get the best possible results.
MENTAL HEALTH SUPPORT
We are also aware that clients have busy lifestyles which include stress from high pressured jobs, therefore each coach has been trained in mental health first aid to be more aware and offer guidance for further support where necessary.
3. Weekly delivery of training
HOW IT WORKS
We will support you with an exercise plan which has been created by some of the best strength and conditioning coaches whom specialise in body transformations.
EXERCISE CONTENT
The program focuses on variety for each exercise day of the 1 hour you train with our coaches.
The exercise program includes:
- learning how to warm up to an elite standard to avoid injury
- Educating you on the fundamentals on how to lift weights with greater force development
- Understanding compound moves (deadlifts, squats, shoulder press, chest press etc) that involves a progressive overload to get stronger and lift heavier.
- Underpinning why certain muscles are targeted to reduce imbalances and improve posture
- offering exercise days which increase your heart rate and burn more calories
- Educate you on how to design the perfect program for yourself by yourself.
4. Weekly workout challenges
HOW IT WORKS
We provide you with team based activities to help you integrate better into the team.
We encourage you to leave your stresses of the day at the door and step out of your comfort zone with variety of cardio and weight based challenges to push yourself that little bit more.
RECORDING WEIGHTS/SCORES
We also get you to record your weights lifted and to set record bests to push yourself through a periodised structured goal setting process.
5. Graduation
HOW IT WORKS
By the end of the program if you stick to our advice and guidance you will have smashed your goals and we celebrate this with a certificate and a social night out with the whole team to promote all the hard work by completing this program.
This is a specialised, small group training programme that aims at getting you in the best shape possible in a relatively short amount of time, the transformation groups work on a 3-month cycle and run 3x per week.
Unlike most group based training programmes, we actually manage to make this service individualised and take our clients on an educational journey. Within this service, there are specific stages that take the client from where they are currently, to where they want to be, these stages are as follows:
Initial education booklets (fundamentals of nutrition & training) | Pre-programme tasks |
Introduction of the training programme | First week assessments |
Weekly delivery of the training sessions | Weekly client reviews |
Monthly progress pictures | 6-week progress review |
Weekly workout challenges | Ownership tasks |
Graduation of the programme |
Training in a small group setting allows us to provide a high-quality personal training service via our team of experienced and specialised PT’s. The small group aspect also allows us to socially include everyone into our community where clients can share experiences, support one another and bond on a personalised level.
Unlike your standard “fitness class”, our transformation groups take you on a detailed journey from a beginner/intermediate trainee, to an advanced, confident fitness enthusiast that is in outstanding shape and is content in managing their own training and nutrition regimes.