21 Days Leaner/Stronger Program
Finally, by popular demand, we are bringing back our bespoke Leaner/Stronger in 21 Days Programme!
Hopefully, you all had a nice summer, full of activities, travel, and, let’s face it, eating and drinking. Ironically, sometimes summer is exactly when we get our ‘winter body’ – because there’s just so much to do, and so many parties to attend, and so many cocktails to sample. So, sometimes August (especially in Edinburgh!) becomes a new December, when our priorities shift away from health and fitness. And it’s not just about your body – lack of routine and all sorts of indulgences lead to poor sleep, tiredness, low mood and feeling sluggish.
Let’s get you back on track, and, most importantly, keep you on it!
What to expect of the program: You will feel better, eat better, move better, sleep better, look better and, long-term, age better.
When do we start: September 18, 2023
Who is it for: all women of any age. We provide a safe space for women to improve their health and fitness, no matter of their starting point. Whether you are a busy mum, a retired lady or a full-time professional, you will feel supported and nurtured. At the same time, we are going for tangible results, and helping you achieve your personal goals. You will see and feel the difference at the end of the programme, if you commit to yourself every day, the best you can.
This is for you, if you:
- Want to get fitter and get rid of unwanted body fat but don’t know where to start;
- Struggle with comfort eating or yo-yo dieting;
- Find traditional gyms boring and/or intimidating;
- Often start new programs, but struggle to stay motivated;
- Want to introduce and maintain simple, life-changing health habits;
- Like variety;
- Want to build lean muscle and keep it;
Why our program works:
- It’s holistic – we are making changes on all levels: nutrition, exercise, sleep, hydration, recovery;
- You will create life-lasting, sustainable health and fitness habits;
- It’s created by women and for women. This is not our first rodeo, we have been taking into account our members’ feedback after each boot camp, and improved the program;
- Real results by real women – read our clients’ testimonials below;
- You can pick and mix – we understand that you have other commitments and busy life, and no one expects you to tick every box. You choose the challenges that are most important to you personally, and prioritise them.
What are you getting:
- Access to the study portal with daily information, challenges and videos;
- Checklists to track your progress;
- 21 nutrition tips/recipes (breakfast, snacks, lunch, dinner ideas, protein, how to eat more veg, how to have healthy dessert);
- 13 classes a week (5 in-person and 8 Zoom classes);
- Recordings of all online classes – never miss a workout!
- Coaching in every class;
- Fitness assessment and goal setting in the beginning of the program available to book;
- 3 meditations for connecting with your body and quieting the mind;
- 3 extra Express ABS videos;
- 3 morning and 3 evening stretching routines – one for each week;
- Motivation and support: access to the group chat where our coaches will keep you on track every day and answer all your questions.
WHAT OUR MEMBERS SAY: (after the June challenge)
I liked the fact that you split the bootcamp allowing different people to work on different things appropriate to them. Over the years I’ve picked up many little tips from the various bootcamps including: Increased protein especially at breakfast and post workout snacks, I drink 2-2.5l water per day and I am active probably 6 out of 7 days. My personal goal was to try to increase my weights, which I did increasing from 4kg to 5kg for static strength exercises. ” – Debbie
“Brilliant boot camp with 2 choices (leaner and stronger) so suited different ambitions. I achieved more than personal goal – aimed for 3-4lb loss and lost 7 lbs but more importantly now easily able to do up a side zip in dress that was really tight. I liked all the challenges and all the helpful recipes. My main challenge was drinking more water – was never very good at this – got water bottle with an inbuilt straw and definitely helps to drink more. Now I drink a lot less tea and alcohol! Most positive change is mindset – that I can keep on eating better and be in even better shape for my youngest son’s wedding in October!” – Alison
“The WhatsApp group was a great idea. I wanted to lose weight so followed the leaner challenges but also dipped into some of the strength challenges too. I did lose a few pounds over the 3 weeks. Most of all, I enjoyed getting outdoors. I’ve been trying to do 10,000 steps each day and the boot camp forced me to get fresh air every day.
After the bootcamp, I’m 1) drinking more water (actually a carry over from a previous boot camp).
2) Getting outdoors most days. 3) Making different choices about food when out and about” – Jenny
“What I liked: fitness assessment and tailored advice – feedback on progress, suggesting small goals and alternatives to missed classes. Insisting on worksheets – basic but really helpful. Sharing of ideas through WhatsApp. The coaches were really responsive to questions raised in the chat. My goals were (still are!) to get leaner and fitter/stronger, so this is a stepping stone on a longer journey. Yes, I did achieve this, despite the exercise interruption from surgery and even lost a bit of weight/flab. I learned a lot from coaches and participants (these amazing ladies!) re nutrition and lifestyle. Food challenges were very rewarding… tho maybe cos I have worked on this a lot and didn’t have to change much! Some great recipes were shared (and beautiful food presentation). I liked the challenge of getting outside – well I need no excuse!” – Alison
CHALLENGE HAS ENDED.