What to expect...
Week 1- Foundations
Your first week starts with a 1:1 consultation with your personal coach & your 1:1 baseline movement assessment, in our private studio in Bierton.
We’ll have a chat about where you are currently, what has brought you to this point, and what you need moving forward. We promote and implement sustainability, providing practical advice and guidance that fits into real life, not an ideal version of it; we do not promote or support quick fixes.
Your results are shaped by more than your workouts. They’re influenced by how realistically you can move, eat well, manage stress, sleep and recover, even when life gets hectic! Because the best approach isn’t the one that works perfectly for a few weeks. It’s the one you can actually keep doing.
Your 1:1 movement assessment allows your personal coach to observe how your body responds to a range of everyday movements, looking at your mobility, control, stability and movement patterns.
With your health, fitness and personal goals in mind, we’ll tailor exercises to your current abilities, coaching you through movement patterns and helping you develop greater control, confidence and mobility.
The aim? To build a stronger foundation for training, helping you progressively strengthen your muscles and joints through a range of movement that is appropriate for your body; keeping you mobile and active lifelong.
Together, we’ll then agree on your next steps and create a clear plan of action. One that gives you guidance, transparency, genuine support and accountability, while helping you build the confidence and motivation to keep moving forward.
Week 2- Introduction to movement
You’ve had your initial 1:1 movement assessment with your personal coach, so now we’ll begin semi-private training, with a maximum of 3 people per group.
You’ll have two training sessions during Week 2, both designed to meet you exactly where you are.
We’ll begin developing your body awareness, explore the importance of breathing throughout movement and mobility, and start discovering what your body is capable of.
There’s no expectation to smash yourself with heavy cardio or lift heavy weights. Week 2 is about exploring movement and how it feels for you.
You won’t simply be placed into a random group either. We'll find the right group for you, matching personality, age, gender (if preferred), ability, fitness levels and goals!
We want to understand how your body responds to different movements, what feels good, what needs more attention, and what approaches are going to work realistically alongside your lifestyle and goals.
There is no rushing the process. We’re building your foundations first, so you can progress with confidence.
Week 3- Nutrition
This week, we have two session.
Session one: What is nutrition? What does it actually look like in real life? And, perhaps most importantly, what do we already know? There is so much conflicting information around food and nutrition that it can be easy to second-guess ourselves. This week isn’t about giving you another set of strict rules to follow; our aim is to ReFrame how you think and feel about food- challenging old myths/beliefs and taking some pressure off the need to get things perfect to succeed.
If there is time at the end of this session, we shall get moving too!
Where/if there are gaps in your knowledge, we’ll fill them. Where you already have the knowledge, we’ll build your confidence in it and help you trust yourself. We’ll explore how nutrition fits into your actual life, including busy schedules, habits, convenience, emotions and everything else that influences the food we eat. Most of us already have a good idea of which foods are more nutritious and which aren’t. The challenge is often understanding how to make that knowledge work for us, especially when stressed, tired and busy!
This week is about becoming more aware of your own body, your choices and your relationship with food, so you can start making decisions that support your health without feeling restricted, overwhelmed or like you have to get everything perfect. No diets, no quick fixes- just getting to understand your own workings from within.
Session two: is continued movement. Starting to build a good baseline of movements, feeling more comfortable with them and solidifying what we've done so far, so we're happy moving into week 4!
Week 4- Consolidate & build
This week, we have two training sessions where we’ll consolidate everything we’ve worked on so far and begin building on it.
That might mean increasing the difficulty of a movement to challenge your balance a little more, introducing a new variation, or adding some weight. Exactly what we do will depend on who we have in front of us, your individual goals and how your body has progressed so far.
In order to build strength, we need good mobility, capacity and stability first.
These are our foundations.
There is no fixed timeline for progressing, and there is no expectation that everyone should be at the same stage by Week 4. We progress when your body is ready.
When you’re ready, we’ll make things more challenging, gradually, intentionally and in a way that continues to build your confidence as well as your strength.
Progress isn’t about doing more for the sake of doing more. It’s about giving your body the right challenge at the right time.
Week 5- Real life and it's curve balls!
Healthy habits have to survive real life.
Life throws us curveballs: stress, busy periods, disrupted sleep, changing responsibilities and unexpected events. So how do we adapt without completely abandoning the things that support our health?
This week we’ll explore sleep, rest, stress, hormones and coping mechanisms, alongside practical ways to manage our habits when life gets busy or our capacity changes.
We can’t always control what happens around us, but we can build the tools to respond differently.
Because sustainability isn't about doing everything perfectly. It's about knowing what matters most when you can't. We say NO to derailing the week because something hasn't gone to plan, and YES to asking, “What can I still do?”
Week 6- ReFrame
This week brings everything together.
We’ll have one final training session together, building on the movements and skills we’ve established throughout the 6 weeks. We’ll dive a little deeper into how to work with your body, challenge it appropriately and continue building strength, mobility and confidence for the long term.
And yes, we’ll have some fun and see just how far you’ve come!
You’ll also have your 1:1 6-week review, giving you the chance to reflect on how you’ve found the program, recognise your progress and decide what your next steps look like!
You’ll finish these 6-weeks with more confidence and trust in your mind and body, knowing that life will throw you curveballs, but feeling more equipped to navigate them without losing sight of yourself.
This isn’t the end. It’s your ReFrame.
