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A 6-week online programme for long term change, through small daily actions with structure, support and accountability to achieve your goals
Together we will:
Together we will:
● build a consistent workout routine to develop strength and muscle at home or in the gym.
● build a consistent workout routine to develop strength and muscle at home or in the gym.
● make small nutrition tweaks to fuel your training, and help you tone up - and achieve body recomposition aka toning up by building muscle and losing fat
● make small nutrition tweaks to fuel your training, and help you tone up - and achieve body recomposition aka toning up by building muscle and losing fat
● understand patterns that have held you back before and develop strategies to achieve change.
● understand patterns that have held you back before and develop strategies to achieve change.
Why join Lift Club?
Why join Lift Club?
Feel energised and amazing with structure, accountability, tailored support
Strength training is one of the best things you can do for your health for long term physical and mental longevity. You're gonna love it!
Small changes in what you eat, combined with strength training help with body recomposition, a.k.a toning up. Nutrition is an important part of health and feeling good - but it's often overcomplicated and exclusive. This programme makes it simple and accessible.
Doing this as part of a group who have your back
If you commit to these changes over 6 weeks, I promise you'll get so many benefits and feel great!
How it works
How it works
Strength Workouts: There will be 3 strength workouts a week for 6 weeks. These workouts will be the same for everyone, but you will be able to adjust your individual progress (e.g. the weight and reps you do individually). The workouts will be on an app that youcan follow at home or in the gym.
Nutrition: You’ll have some basic targets, and - if fat loss is a goal, a personalised calorie range target. Simple but effective.
Activity targets: You'll also have targets to get you moving more, based on your current average daily steps. Many of us are sitting too much and walking is massively underestimated in terms of health benefits.
Daily accountability: you'll be encouraged to share your progress each day in the group in a short post to help keep you motivated and on track.
Bi-weekly written check-ins (at the start, mid-way and end) in the app to track your progress and keep you focused with your goals firmly in sight.
Weekly Q&A to answer your questions - submit these in the group and I will answer them. I love answering your q's so send them in!
Who is it for?
Who is it for?
You would really like to have a consistent workout routine in place but nothing seems to stick.
You've signed up to the gym or are thinking about it but are not sure what to do to get results.
You understand the benefits of strength training and want to make it part of your life but it's a struggle to make time for it.
You have a weight loss goal or want to tone up but feel like you've hit a barrier, or wonder if maybe now you’re in your 40's+ you've hit a block, and putting on weight is inevitable.
I'm here to show you it's not!
Doing this as part of a group will allow you to gather (and give) momentum and support and achieve results - because you'll know we are in it together and will always have your back! The group element is a really special part of it.
FAQs
FAQs
1.) Do I need to join a gym?
1.) Do I need to join a gym?
No, you can do the workouts at home with equipment or at the gym.
2.) What equipment do I need?
2.) What equipment do I need?
If you are signed up to a gym you’ll be able to do the exercises there. If you are working out at home, a set of adjustable dumbbells is ideal, or a heavy set of dumbbells or a kettlebell for lower body exercises, and a lighter set of dumbbells for upper body exercises. The exact weights will vary for each person. I highly recommend popping into a Decathlon to try these out if you're unsure.
3.) How much does it cost?
3.) How much does it cost?
This is a beta group, and for this first round will be € 149. I will be super grateful for your feedback both during and at the end of the programme.
4.) Can I join but not take part in the group?
4.) Can I join but not take part in the group?
You could, but you'd be missing out on the main benefit! The group is designed to be friendly and supportive with everyone backing each other and willing each other on.
5.) Can I do my own workouts / yoga / pilates in addition?
5.) Can I do my own workouts / yoga / pilates in addition?
Yes sure! If you are recovering well and want to add in extra workouts you can.
6.) What is this body recomposition that you mention btw?
6.) What is this body recomposition that you mention btw?
Body recomp is the process of building muscle and losing weight to reveal this muscle - also often known as toning up. 90's terminology updated effectively to be more accurate! I use this term as I am not offering people crash dieting or quick fix solution - dieting in the absence of exercise. Instead we are layering in the building blocks to improve health and have you feeling great!
7.) I'm a beginner to lifting weights. Will the programme be suitable for me?
7.) I'm a beginner to lifting weights. Will the programme be suitable for me?
Yes - the app includes a video and written demo of each exercise. You can adjust the weight and reps you choose for each exercise.
8) What if I have to travel during the 6 week period? Am on holiday? Or I miss one of my workouts?
8) What if I have to travel during the 6 week period? Am on holiday? Or I miss one of my workouts?
This programme is designed to get you moving forward, taking steps however messy or busy life can sometimes feel. It is designed to help you stick to it: By keeping the process simple (no rigid meal plans) and flexible (e.g. targets are ranges vs. absolutes / workouts can be done at home or the gym), with simple structure and support provided by me, alongside the added supportof the group.
Even if you can't do all the things every day, normally there is something you can control e.g. having a piece of fruit for a snack or walking for an extra 10 mins. The aim is to focus on what you can do, whilst the normal pressures of life continue!
Important: This programme is not about pausing life to do things perfectly, but to take this time to commit to your health, by turning up the dial on the activities that will help you feel good long term.
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