RESOURCES

 

GET STARTED Week 1-4

 

Online member’s area (The Facebook Group)

Click here to download group guide

 

Food Diary Template

Click here to download

 

Week 1:

How to build a meal (with examples)

Download PDF

 

Your pantry

Download PDF

 

Week 2: Nutrition guidelines

Download PDF

 

Meal timings

Download PDF

 

Week 3: Food prep made simple

Download PDF

 

Week 4: Mindset starter pack

Download PDF

FAT LOSS COURSE

 

Week 1

Why is it so hard to lose weight?

VIDEO

PDF

EMOTIONAL EATING COURSE

Part 1

VIDEO

PDF

Part 2

VIDEO

PDF

HOME WORKOUT PLANS

 

4-week circuit training plan

(you will need a backpack and/or some small dumbbells/kettlebells

Week 1-4 Click here to DOWNLOAD

Week 5-8 Click here to DOWNLOAD

 

 

4-week static-bike plan

Click here to DOWNLOAD

 

4-week TRX plan

Click here to DOWNLOAD

 

Mobility videos

Click here to VIEW

MINDSET + FOOD

HABIT CHANGE

 

HABIT CHANGE WEEK 1 – WHY IS CHANGE SO HARD?

CLICK HERE TO WATCH VIDEO

 

HABIT CHANGE WEEK 2 – DROWNING OUT THE NOISE

CLICK HERE TO WATCH VIDEO

 

HABIT CHANGE WEEK 3 – LEARNED HELPLESSNESS

CLICK HERE TO WATCH VIDEO

 

HABIT CHANGE WEEK 4 – PLACEBO, NOCEBO

CLICK HERE TO WATCH VIDEO

 

HABIT CHANGE WEEK 5 – MOTIVATION, ACCOUNTABILITY

CLICK HERE TO WATCH VIDEO

 

HABIT CHANGE WEEK 6 – THE FUTURE

CLICK HERE TO WATCH VIDEO

 

YOUR OUTER CRITICS AND INNER CRITIC

CLICK HERE TO WATCH VIDEO

 

LIVING IN THE PAST

CLICK HERE TO WATCH VIDEO

 

LIVING IN THE FUTURE

CLICK HERE TO WATCH VIDEO

 

NUTRITION

 

How I analyse your food diary

Click here to watch video

 

Hydration

Click here to watch video

 

Eating out

Click here to read PDF

 

Nutrition and lifestyle changes for reducing cancer risk

Click here to watch video

 

Summer BBQ Guide

DOWNLOAD PDF

MEAL PLANS

 

MEAL PLAN FEBRUARY

MEAL PLAN MARCH

MEAL PLAN APRIL

MEAL PLAN MAY

MEAL PLAN JUNE

MEAL PLAN JULY – VEGGIE

MEAL PLAN AUGUST

MEAL PLAN SEPTEMBER

MEAL PLAN OCTOBER

MEAL PLAN NOVEMBER

MEAL PLAN DECEMBER – MENSTRUAL CYCLE MANAGEMENT

MEAL PLAN JANUARY – VEGGIE / PESCY

MINDSET

 

A POIGNANT REMINDER (WHY WE ARE BUILDING HEALTH)

CLICK HERE TO WATCH VIDEO

 

YOUR EMOTIONAL TYPE

CLICK HERE TO WATCH VIDEO

 

MANAGE OVERWHELM, PANIC, ANXIETY

CLICK HERE TO WATCH VIDEO

 

BREATHING EXERCISES FOR ANXIETY

CLICK HERE TO WATCH VIDEO

 

JUST DO SOMETHING

CLICK HERE TO WATCH VIDEO

 

DON’T DESTROY YOUR OWN CONFIDENCE

CLICK HERE TO WATCH VIDEO

 

MINDSET 101

CLICK HERE TO WATCH VIDEO

 

BEING HONEST WITH YOURSELF – THE GOOD, THE BAD AND THE UGLY

CLICK HERE TO WATCH VIDEO

 

BULLET PROOF YOUR MINDSET

CLICK HERE TO WATCH VIDEO

 

DON’T PUNISH YOURSELF

CLICK HERE TO WATCH VIDEO

 

GETTING LOST IN THE GAP BETWEEN COMFORT AND CHANGE

CLICK HERE TO WATCH VIDEO

HEALTH AND LIFESTYLE

 

Why is exercise essential for protecting against cancer?

Click here to watch video 

 

Sleep

Click here to download PDF

Click here to watch video

 

Stress Management

Click here to download a PDF

Yoga poses for stress management

Click here to assess your stress level

Stress anxiety and overwhelm video

Overwhelm and anxiety live in action

 

Hayfever and gut health

Click here to watch video

 

IMPROVE YOUR BIOMECHANICS

CLICK HERE TO WATCH VIDEO

 

GOAL SETTING (90 DAYS)

CLICK HERE TO WATCH VIDEO

 

THE MENOPAUSE

CLICK HERE TO WATCH VIDEO (PART 1)

CLICK HERE TO WATCH VIDEO (PART 2)

 

GUT HEALTH AND LIFESTYLE

CLICK HERE TO WATCH VIDEO

 

IS YOUR BLOOD SUGAR BALANCED

CLICK HERE TO DOWNLOAD PDF

CLICK HERE TO WATCH VIDEO

 

HOW TO PROTECT YOUR ENERGY

CLICK HERE TO WATCH VIDEO

 

STAVING OFF ILLNESS / BOOSTING YOUR IMMUNE SYSTEM

CLICK HERE TO WATCH VIDEO

 

FESTIVE FRUSTRATIONS

CLICK HERE TO WATCH VIDEO

 

COMBAT YOUR WINTER BLUES

CLICK HERE TO WATCH VIDEO

 

INJURIES AND HEALING

CLICK HERE TO DOWNLOAD PDF

CLICK HERE TO WATCH VIDEO

MOTIVATION VIDEOS

 

WHAT IS STOPPING YOU (WHAT ARE YOUR BARRIERS)?

CLICK HERE TO WATCH VIDEO

 

PROGRESS WILL ALWAYS ‘FEEL’ SLOW

CLICK HERE TO WATCH VIDEO

 

Why we check-in weekly

Click here to watch video

 

Taking stock of your situation

Click here to watch video

 

Why am I NOT getting results???

Click here to watch video

 

Consistency

Click here to watch video

WORKOUTS

 

WARM UP – ESSENTIAL

CLICK HERE TO DO WARM UP

STRENGTH

GLUTES WORKOUT (WITH BAND)

CLICK HERE TO DO WORKOUT

 

WHOLE BODY CONDITIONING

CLICK HERE TO DO WORKOUT

 

BODY CONDITIONING AT HOME

CLICK HERE TO DO WORKOUT

 

WHOLE BODY WORKOUT

CLICK HERE TO DO WORKOUT

 

WHOLE BODY FUNCTIONAL STRENGTH

CLICK HERE TO DO WORKOUT

BODYWEIGHT ONLY WORKOUT

CLICK HERE TO DO WORKOUT

 

BODYWEIGHT WORKOUT II

CLICK HERE TO DO WORKOUT

 

BODYWEIGHT WORKOUT III

CLICK HERE TO DO WORKOUT

 

KETTLEBELL WORKOUT

CLICK HERE TO DO WORKOUT

 

LEGS LEGS LEGS

CLICK HERE TO DO WORKOUT

 

LEGS LEGS LEGS (WITH WEIGHTS)

CLICK HERE TO DO WORKOUT

CORE

LYING DOWN CORE WORKOUT

CLICK HERE TO DO WORKOUT

 

MIXED CORE WORKOUT

CLICK HERE TO DO WORKOUT

 

ADVANCED CORE WORKOUT

CLICK HERE TO DO WORKOUT

 

ADVANCED CORE WORKOUT II

CLICK HERE TO DO WORKOUT

YOGA

Yoga classes
Mobility sessions