12 Week Challenge
Transform your body in 3 months!
Personalised calories, protein and step targets
2 progressive 6-week training phases, consisting of 3 sessions per week, with 2 optional cardio sessions
Full gym, hotel gym and home versions of each workout
Training scheduled around your roster and trips
Lecture videos centred around nutrition, training, flying and how to navigate the challenge around your roster/trips.
Education library of bitesize videos with tips, tricks and knowledge to help you throughout your journey
Access to my eBooks, including a constantly updated Recipe Book
Handy resources and guides to refer to when downroute or meal prepping
Progress tracking via photos and weigh-ins
Exclusive use of my app, to have everything in one place
You’ll receive:
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The Basics…
Calories and protein targets written specifically for you, based off of your data. A moderate deficit so that you are able to lose fat at a rate that is manageable long-term, without being too aggressive where you’re left constantly hungry.
Nutrition Targets
A 3x weekly training program, spread across 6 week phases, with each phase progressing on the last. Each workout has a normal gym, hotel gym and home version, so that you are able to train anywhere in the world.
Training Program
Lecture videos to coach you through each stage of the process, as well as lots of bitesize educational videos covering the most common questions you’ll have.
Education
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Custom calorie and protein targets to ensure fat loss. Based off of the information you give in your Data Form - current body stats, goals, current activity levels etc. So be as accurate as possible with these please!
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You will have 3 training sessions per week, split into a lower, upper and full body day. This will span across 2 phases, each being 6 weeks long, with Phase 2 building on what you learn in Phase 1.
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I have written multiple optional cardio sessions for the challenge. You can pick which ones you want to do, with the aim of doing 2 a week, after your workouts. They are low-moderate intensity, so you won’t be exhausted, red-faced and covered in sweat.
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Each workout (lower, upper, full body) has 3 different versions:
Gym - able to be completed in your regular, day-to-day gym that you go to at home. Also used for when you are downroute and have access to a local gym on the FSRC (if you’re a member). This is the preferred and default workout that will be programmed in an ideal scenario.
Hotel Gym - a version the only uses dumbbells, a bench and a cable machine. To be used when you’re downroute in a hotel gym with basic equipment. Not all hotel gyms have cable machine, so you also have a list of substitutions for those exercises if you are in a hotel without one.
Home - a resistance band based workout, that you can complete on your days off if you don’t currently have a gym membership. In your welcome pack I have links to the correct kind of bands for these sessions.
Each version of the workout has been written to still target the same muscles in the same way. So although the exercises will differ, they still do the same thing, so that you can continue to progress regardless of where you are in the world.
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You will send me your rosters across the duration of the 12 weeks and I will schedule your sessions in for you. No landing day sessions, no unrealistic expectations to get it done after a flight. This way, you have accountability to tick them off, and you can’t put it off, thinking ‘oh I’ll just do it later’
Let’s Go In Depth…
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You will receive a Welcome Pack from myself, which contains 5 lectures that go in depth on every element of the challenge. I want you to watch these and have a huge sense of confidence, motivation and encouragement from them. They are:
Welcome - outlines the structure of the challenge, as well as the goals and how we’re going to get you there.
The App - a full run-through of how to use my app, with screen recordings demonstrating it all. How to connect your smart watch, how to log your progress, how to complete and adjust your sessions etc.
Training - I explain everything from reps, to cardio, to missed sessions. I give an overview of the first training phase where I explain why we have programmed each exercise, so that whether you’re a regular gym-goer or have never stepped foot in a gym, you feel confident and excited to begin your training.
Nutrition - the core of the success you’ll have with this challenge lies here. If you can nail your nutrition you can completely change your physique and confidence. This lecture explains your calories, macronutrients, tracking your meals, with tips on how to make it as easy as possible.
Flying - a cabin crew specific lecture which covers how to bring everything together amongst the lifestyle of the job. From meal prepping, to landing days, to eating onboard and still enjoying crew purch. You get the tools and framework to make fat loss as easy as possible amongst all the uncertainty and disruption to routine that we have as crew.
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Within the app there are on-demand, bitesize videos to cover the most common questions that will pop up. Each is less than 5 minutes long and explains topics such as exercise tempo, choosing what weights to use, calorie cycling, tracking tips, weight loss explained and much more.
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Everything will be in my training app. You will find your program and training sessions there, personalised step, calories and protein targets to tick off everyday, alongside educational content, a chat function with myself, and the ability to log and see your progress via photos and scale weight. You can also connect your smart watch and MyFitnessPal account so that the app becomes your central hub for the entire challenge.
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You will gain access to all 4 of my eBooks (worth £25) - training, flying, nutrition and a constantly updated recipe book. You will also have access to a folder of handy charts and guides to help you through the challenge; such as conversion charts for lbs to kg for when you are training downroute, and my guides on what food you can take into the countries we fly to across the LHR and LGW networks. These are yours to keep even after the challenge ends.
The Process
Step 1
Step 2
Step 3Once you’ve completed your Data Form, you will receive a Welcome Pack via email and a link to join my app.
Sign up using the link on this page. Choose from either upfront or 3 monthly payments. Once paid, you will be redirected to a Client Data Form. This must be completed before you can proceed any further
Step 4Work your way through the welcome pack and watch the lecture videos. Familiarise yourself with the app.
Whilst you’re doing this I will be scheduling your training sessions and creating your personal targets.
Once your targets are created and your sessions are in the app, you’re good to go! Tick off your training and habits, hit your calories, track your progress and watch yourself reach your goals all whilst flying!