Weight Loss Level 1

A 12-week online fitness and lifestyle programme designed for people who have no or little exercise experience

What's Included

• 12-week progressive workout plan - home and gym options

• Nutrition guidance to support your training

• Weekly online coach check-ins

• Private member community forum

• Progress tracking materials

• Resource and Tips

Modules

Module 1: Getting Started

• Complete your online fitness assessment and set your personal goals

• Choose your training environment: home, gym, or both

• Meet your online coach

Module 2: Strength Training

• Three phases of progressive strength training across 12 weeks

• Full video demonstrations for every exercise

• Home and gym versions of every session

• Focus on the six fundamental movement patterns: squat, hinge, push, pull, carry, and core

Module 3: Cardiovascular Fitness

• Zone 2 cardio sessions for fat burning and metabolic health

• HIIT workouts for time-efficient calorie burn

• Guided walking challenges with weekly step targets

• Flexible formats to fit around your schedule

Module 4: Flexibility and Recovery

• Post-workout stretch routines included in every session

• Mobility and flexibility tips

• Rest day and active recovery guidance

• Sleep and stress management advice

Module 5: Everyday Movement

• Daily movement habit guidance beyond your workouts

• Simple strategies to stay active throughout the day

• Community challenges

Module 6: Nutrition Basics

• The simple plate method

• Protein guidance: how much you need and the best sources

• Pre and post workout eating made simple

• Hydration targets and practical tips

• Eating well around social events and busy periods

Module 7: Coaching and Community

• Personal online coach assigned from day one

• Weekly check-ins via WhatsApp

• Live group coaching calls with Q&A

Module 8: Long-Term Maintenance

• Building your personal plan for life beyond medication

• Strategies to prevent weight regain

• Continued options after programme completion

Who Is This Programme For?

• Anyone who has completed a level 1 or are used to to some exercise

• People looking to maintain their weight loss through fitness and healthy habits

• Those who want structure, support, and accountability during and beyond medication

• Complete beginners to fitness as well as those returning after a break

How It Works

1. Sign up and complete your online profile

2. Get matched with your personal online coach

3. Follow your plan - new workouts and content unlock each week

4. Check in with your coach weekly

This programme is designed to complement medical advice, not replace it. Always consult your GP or prescribing clinician before beginning a new exercise programme.