Course curriculum

  • 1

    GET STARTED

    • Complete PAR-Q

    • 6 Week Check List

    • Complete On-Boarding Form

    • Submit Your Goals

    • Take Your First MOT / Set Your Start Point
  • 2

    Week 0: BONUS

    • Identify Your 12 Week Goal

    • Visualise Your Goals

    • How To Take Progress Photos

    • How Quickly Can You Lose Weight?

    • Ondemand Workout: Stretch & Release [20 Mins]

    • Ondemand Workout: Stretch & Mobilise [30 Mins]

    • Ondemand Workout: Pilates Supine [10 mins]

    • Ondemand Workout: Pilates Prone [10 mins]

    • How To Stick To a Diet For More Than 2 Weeks

    • How Much Exercise Do You Need To Do To Lose 1kg

    • How to Get Happy & Content With Life [Guest Sinead Quinn]

    • Why You Won't Be Doing Burpees

    • QUIZ: Goal Setting

    • Calculating your Daily Readiness Score & How to Use It
  • 3

    Week 1: Set Your Daily Tasks

    • WEEKLY TASK

    • Start Understanding Your Diet

    • DOWNLOAD: Accountability Calendar

    • How To Use Your Daily Accountability Calendar

    • The Fat Loss Priority Triangle

    • Ondemand Workout: Week 1. Session 1

    • Ondemand Workout: Week 1. Session 2

    • Weekly Check-In
  • 4

    Week 2: Energy Balance

    • WEEKLY TASK

    • Understanding Energy Balance

    • What is TDEE? [Total Daily Energy Expenditure]

    • Increasing Your Daily NEAT [Non- Exercise Activity Thermogenesis]

    • How Much Water Should You Drink?

    • Ondemand Workout: Week 2. Session 1

    • Ondemand Workout: Week 2. Session 2

    • Take Your MOT / End of Week 2 Progress

    • Weekly Check-In
  • 5

    Week 3: Nutrition in Focus

    • WEEKLY TASK

    • How To Calculate & Track Your Calories

    • Get Setup in MyFitnessPal

    • Top Tips for Using MyFitnessPal

    • Portion Control & Making Weighing Foods Easy

    • DOWNLOAD: Nutrition Guide

    • Ondemand Workout: Week 3. Session 1

    • Ondemand Workout: Week 3. Session 2

    • Weekly Check-In
  • 6

    Week 4: Healthy Habits

    • WEEKLY TASK

    • How to Create New Habits

    • Make Small Changes To Make a Bigger Impact

    • How do you get yourself to do something you don't want to do

    • How To Overcome Self-Sabotage

    • Ondemand Workout: Week 4. Session 1

    • Ondemand Workout: Week 4. Session 2

    • Weekly Check-In

    • Take Your MOT / End of Week 4 Progress
  • 7

    Week 5: Flexible Approach

    • WEEKLY TASK

    • How To Make Your Calories Flexible

    • Managing Your Calories Over The Weekend

    • Planning Your Diet To Change Your Body Shape

    • Ondemand Workout: Week 5. Session 1

    • Ondemand Workout: Week 5. Session 2

    • Weekly Check-In
  • 8

    Week 6: Reflection

    • How being grateful keeps you motivated

    • Take Your MOT / End of Week 6 Result

    • Your Feedback

    • WEEKLY TASK
  • 9

    Replays

    • Monday 2 October