CHANGES Fitness Formula©

Find out more about my C.H.A.N.G.E.S Fitness Formula ©

1. Are you yearning for a flat tummy and tones arms?

2. Do you wish to fit into your favourite bikini, jeans or LBD and feel confident about it?

3. Do you hate going to the gym?

4. Do you struggle with time to exercise?

5. Do you struggle with maintaining your energy levels daily?

6. Would you like to lose weight without struggling to know what to eat?

7. Are you fed up of going from diet to diet only for the weight to creep back on?

8. Are you fed up of putting yourself last?

If you answered yes to any of the above I want you to know it’s NOT your fault!


Many women struggle with the exact same problems.  We are constantly pulled in so many different directions and it’s so difficult to stay focused on one outcome.  Added to that we are bombarded with images of skinny women who appear to look super fit and happy.  So when we are unable to achieve our goals and struggle to keep on track we find ourselves veering away from our goal then beating ourselves up about it.  We then find renewed motivation to ‘finally’ achieve our goals, lose it again and on the cycle goes on and on, never really moving further forward.  


Often especially us women feel so guilty when we put ourselves first and decide to make changes in the way we look.  We feel it’s not right that we put ourselves before others.  But the truth of the matter is that if we don’t take care of ourselves we limit how much we can give to our loved ones

On top of that how much conflicting information is there in the world of health and fitness when it comes to weight loss?  There are so many different people, companies and solutions claiming to have the best and quickest product that it’s no wonder we are confused.


This is why it’s NOT YOUR FAULT you feel the way you do about your body and yourself.  You simply don’t know what to do and how to make changes to create the body of your dreams.


To create the body of your dreams, I have created my 7 step formula - C.H.A.N.G.E.S. Fitness Formula© that will help you lose weight, feel confident, more energetic and love what you see when you look in the mirror!

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So here it is:

C - Consistency

Consistency in you exercise and nutrition always leads to results.  This probably one of the most important steps is ultimately achieving the body of your dreams.  We only offer long term programmes for this reason, to ensure all clients are consistent with their exercise sessions coupled with our tried and tested nutrition plan N.C.P

You need to be willing to take consistent action towards your goal every day.  Every little thing you do, regardless of how insignificant it may seem, gets you closer or further from the achievement you deeply desire. How much does your dream really mean to you? If it means as much as you say it does, you be willing to do whatever it takes.

H - High Intensity Training System

To achieve a lean, shapely, healthy body you need to incorporate metabolic exercises aimed at increasing your metabolism. We only work using interval training techniques which is the fastest way to fat loss because it elevates your metabolic rate so even after you finish training and at rest you are still burning calories.  The sessions are 45mins only, 3 times per week making it perfect for busy people.

A - Accountability

You are accountable to your trainer and your peers to attend your sessions and follow the plan.  We have a good monitoring system in place to allow clients to be accountable for their progress.  Also, the camaraderie within group training provides its own accountability because if a group member has been unable to attend session regularly or has missed sessions for whatever reason fellow members will ask for you out of concern. 

N - Nutrition

To gain results you must follow a healthy nutrition plan.  We provide our own nutrition E-Books -Nutrition Choices Plan (N.C.P) and Food-Choices Recipe Book which you follow and use throughout your time with us.  This cuts out the guess work.  We encourage to ‘Eat Clean’ i.e. a clean healthy diet and require you to clean out all your cupboards.  That means no more processed food, sweets, cake, sugary drinks, crisps etc.  We also require every client to provide us with a 7 days food diary when they start. 

G - Goal setting

To gain results you must know where you are going, your destination.  Every client fills out a lifestyle questionnaire before joining the programme to help them set out their goals.  This is the further reinforced during nutrition coaching call.  We regularly check in with clients to ensure they are on track towards their goals.

Your daily behaviours need to be aligned with what you want to achieve. Is what you do on a daily basis taking you closer or further away from your goals? You are always moving towards or away from something, you can never stand still.

E - Education

Every client is provided with Nutrition E-Books – Nutrition Choices Plan & Food-Choices Recipe Book and our Lifestyle Choices E-Book that helps them to learn about the importance of sleep, nutrition, supplementation, drinking water etc.  I believe in learning and education because it empowers you to take control of your life.  You are provide with all the tools and all you need to do is implement them into your lifestyle with our guidance.

S - Support & Coaching

We provide support and coaching with in most of our programmes, during nutrition coaching calls, by email and verbally during session.  The support is always there.  I have found throughout my own journey that we always need a coach to help us get to our ultimate goal.

By you reading the information on this site and hopefully subscribing for our free gift you have taken a huge step in stepping out of your comfort zone and making changes.  You should be very proud of yourself!  99% of people will never experience stepping outside of their comfort zone therefore never realise their full potential.

I wish you the very best of luck and success on your journey as you make your changes.


To find out more about the C.H.A.N.G.E.S Fitness Formula© head to the Getting Started Page, see which profile YOU fit best, contact us and we will tell you what will benefit you most.

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