PROGRAM LIFTED AT EMF ROBINA
When it comes to achieving health and fitness goals, many women have the tendency to apply aggressive changes to achieve short-term goals, instead of building sustainable long-term habits.
Program Lifted is here to change that.
This 12-week program is designed to help women make significant and enduring lifestyle improvements that will become a source of confidence and pride for years to come.
There are five components of support you have access to in Program Lifted, plus an end-of-year photoshoot option, contributing to make 2024 the year you achieved what you've always desired.
1. YOUR ONBOARDING CALL
This initial 1hr Zoom meeting will be our opportunity to officially meet, to discuss what you desire to achieve most, why it is important to you, what you currently struggle with, and where you need my support the most.
We will also start to reverse engineer what the next 3-6 months will look like for you, putting in place a timeline of different dietary phases we will need to go through to achieve your goals: fat loss, muscle building, maintenance phase.
We want to peak you at your goal at the right time.
2. YOUR PERSONALISED TRAINING & NUTRITION APP
Accessed daily, your personalised training and nutrition app will give you structure, direction and confidence when training on any gym floor, or planning out your meals for the week ahead.
The exercise swap feature, as seen HERE, will help you to keep your training flow, even when equipment is unavailable.
Your personalised nutrition app will be set up for your specific dietary phase (as discussed in your onboarding call), so that we can get you planning the right calorie and macronutrient splits from day one.
The recipe swap feature and the dining out feature HERE will help you to stay on track and guide you to use flexible dieting as a structured approach, while simultaneously improving your relationship with food.
3. WEEKLY LIFTING WORKSHOPS @ EMF ROBINA
Commercial gyms today are amazing facilities that offer so much for the strength training female.
But without the proper guidance, lifting technique and support system, the gym floor can be an incredibly daunting place where we can be attending for years,but never really see or feel quality results for all the time and effort we are consistently put in.
Ladies, to be able to build more muscle, increase our metabolism and create womanly curves on our body, we must be able to progress our training to confidently lift more.
Improving your technical expression as a lifter will absolutely take you down that path and this is exactly what these workshops will help you to achieve.
Held at EMF Robina, these once-a-week workshops are presented in a small semi-private training environment of 2 females.
4. PURPOSE-BUILT PRIVATE COMMUNITY & EDUCATION PLATFORM
There are 2 main purposes of our online community platform: to educate and to support.
Our purpose-built platform is where you can access your nutrition education modules (lesson example HERE), and be able to interact with all of the other ladies in Program Lifted, from both the country and the Gold Coast.
All the women featured in the testimonials on the homepage are members of our community and have been in your position before, so you will find the support you will receive on our platform is genuinely authentic.
You won't be making these changes in isolation – you're going to have the support of our community every step of the way.
5. WEEKLY CHECK-IN & COACHE'S FEEDBACK
Our habits determine our ability to make lasting changes, which is why we will be intentionally creating lifestyle habits that meet your needs.
Each week you will have a personalised spreadsheet to help me understand which of these habits you are nailing, and where you need my help: sleep quality, daily step count, hydration, alcohol consumption, strength training, nutrition and personal organisation.
The combination of these habits improving week after week are what will ultimately lead to your desired outcome.
OPTION: END OF YEAR PHOTOSHOOT
When I began setting an end-of-year photoshoot as a goal for my clients here on the GC, I observed a level of internal motivation from them that was unlike anything I had seen before.
The deliberate structuring of nutrition phases played a key role in helping my ladies to comprehend the process required to be ready for a photoshoot, helping them to learn how to grow into achieving this mid-term concrete goal.
It truly struck me how crucial it is to have tangible, time-bound goals that provide a real sense of direction for personal growth.
Our photoshoot is incredibly glamorous: we all have our make-up professionally done, hire a massive Air BnB for the day, have super supportive & experienced photographers, plus our very own wardrobe stylist for the day!
Such a great way to celebrate the end of year achievement!
Frequently Asked Questions
As an exclusive offer to females attending these workshops, EMF Robina has a casual visit of only $10.
I will never encourage you to hold back from expressing your true strength when training with me, nor would I ever let your training level be the factor that dictates what you're able to get from this program.
I am here to help you see all of the things you're already really great at (and just don't know it yet) and to help you progress and get better with the things you need my help with.
My former profession as a primary school teacher has given me a very unique set of skills and ability to efficiently and effectively coach multiple females at one time. In addition to this, I have been training females on the gym floor in a semi-private environment for more than 8 years.
It is important to know that our training together isn't about competition or comparison, it's about support and self-growth.
It doesn't matter if you've been in the gym for 5 minutes or 5 years. Your training sessions will be unique to your proficiency level, with regressions and progressions utilised as we need.
To ensure you get the most value from your time with me, you need the tools and support to be able to continue to practice what I teach you in your workshop.
Your online training app is there to guid you to continue to train between our weekly sessions.
With the exercise swap feature that our app has, you will have multiple exercise options if equipment is unavailable for use, allowing you to keep your flow when training on your own!
I will individualise your training programs to cater for any injuries, which you can update yourself as you progress in the program.
If you are looking for a stronger level of support to get better momentum on your health and physique goals, we can discuss additional face-to-face training sessions as an option.
There will be multiple 12-week training blocks throughout the year, the first starting from January 8th until March 29th, 2024.
Your 12-week block will begin from January 8th 2024, for 12 consecutive weeks.
The minimum sign-up timeframe is 12 weeks, with the option to renew for additional blocks thereafter.
Part of the sign-up process will be gaining access to our online booking app, giving you the ability to change sessions, if needed.
It is best to keep routine with your weekly training sessions, but I understand that 'life' happens sometimes, and the Xmas/NY season may mean a prologue holiday period.
If you were to miss a session, you have the option to book another available time (within 24hrs), or book in for multiple sessions on another week, where available.
If you are absent for part of January, you are able to transfer these face-to-face sessions to another week within your 12-week block (from Jan 8th to March 29th 2024.)
This program begins with a duration of 12 weeks, with an opportunity to extend it for an additional 12 week block throughout the year.
If you're aiming for our photoshoot at the year's end, opting for multiple 12-week training blocks provides an ample time frame for change.
This is of course, up to you.
This longer period allows us to establish changes that will last well beyond the completion of our photoshoot.
2024 is shaping up to be an incredible year for you!
If participating in this program motivates you to join a gym, that's a great benefit.
Through our weekly lifting workshops, your confidence will steadily increase, and by the end of our program, you'll have developed a new habit and won’t even recognise your ‘old self’!
To get the most out of online training, you need to know how to lift so that what your body does aligns with the goals that you have.
It's not enough to simply work hard and hope for the best.
During our weekly sessions, there will be a huge focus on quality core training as seen HERE, effective glute training as seen HERE and quality back training as seen HERE. As the weeks progress and you build your strength and confidence, we will progress towards compound moves, such a squats, deadlifts and pressing, as seen HERE.
There will be options to progress or regress specific exercises, and I will always match to your ability level.
The more you learn in our weekly lifting workshops, the more intention and control you will have over your results.
Confidence in the gym comes from understanding what to do with your body, so that you are able to consistently execute quality training technique under load over time
Sure, you can!
I know not every coach is a qualified Sports Nutritionist (as I am) and understand why they may not provide effective nutrition advice. I also don’t know of many coaches who hold a photoshoot as a concrete goal at the end of the year for their clients.
I highly encourage you to keep training with your coach whilst doing this program – they are a fantastic extra support to help you achieve this goal!
See the booking link for available times and days.
There are only 2 spots available at each training time.
Your online training programs are updated every 4 to 6 weeks.
You are able to update and swap out recipes at any time on the nutrition app.
I will update your calorie and macro targets from the back end as we enter a new nutritional phase (muscle building, fat loss etc), so your personalised macro calculations are done for you.
It sure does!
You can opt for vegan, vegetarian, dairy free or gluten free meal plans.
You also have the ability to personalise your nutrition, opting to leave out food groups or individual foods you don't particularly like.
Not at all.
The photoshoot is an extension of Program Lifted, and is in December 2024.
Our end of year photoshoot day is sooooo much fun and very glamorous!
The location will be an amazing stylish AirBnB here on the GC, and we will have the whole place to ourselves for the entire day! We have our hair and make-up professionally done and even have our own stylist, so you don’t need to worry about what to dress in.
Your shoot can be whatever you’d like it to be. Some women opt for lingerie and bedwear, some prefer bikini shots while others simply want some nice professional looking pictures fully clothed. You can also mix it up and have all scenes in every part of the house!
The team from Life Portraits specialise in female group fitness photography, and I have used them for the past 2 years for both my individual and group shoots.
I encourage you to jump onto their website/Instagram page and take a look at what they do (Instagram: lpfitness_photography).
I have worked with Em and Andy a number of times and they are honestly unreal at what they do.
They’re both incredibly encouraging and understand how important it is to help direct clients whom this may be a brand-new experience for.
No need to decide yet.
Because you have the option to renew your package every 12 weeks, you can monitor your progress as the year goes and see how you feel about being photoshoot ready.
Please take note that to be elidable for our photoshoot, you will need to have been training under me for 10 months minimum, whether that be face-to-face or online.
At last year’s shoot, 8 of the 13 ladies had never done a photoshoot before.
This year, 5 of my 9 ladies will be doing their first ever shoot (and I can’t wait to show you what they create – I’m so excited for them!)
Those ladies who decide to do the shoot, I will teach you how to hold yourself, how to pose, how to make soft feminine facials, so that you come into the shoot feeling extra ready for the day.
Also know that the photographers are there to help you feel super comfortable on the day.
I honestly cannot speak highly enough of their support for all of my ladies who are new to the experience.
You may join the program at the 6-month mark, but unfortunately you won’t be eligible for the photoshoot without the 10-month minimum commitment to the program.
My goal is to have you more than ready for the day so that you can enjoy every part of our day of celebrations.
Program Lifted has a pay-as-you-go or upfront payment option:
PAYMENT OPTION 1:
PAYG deposit of $464.40 + 12 weekly payments of $90/week.
PAYMENT OPTION 2:
UPFRONT: $1225 upfront + 12 weekly payments of $6.95
TAKE NOTE: There will be a price increase for anyone joining the program after December 31st, 2023.