In the gym
In-person continuation
You can carry on in person, with one session with me a week. You keep your individual plan in Trainerize, contact with me, nutrition support, weekly check-ins and a monthly progress review.
12-week programme · Edinburgh
Shape
from Scratch.
Leaner. Stronger.
Independent.
12 weeks of 1:1 free-weight training and batch cooking
A programme for women over 40 in Edinburgh. I help you slim down, drop at least one clothing size and learn to train on your own with free weights and to organise your food. Training and the kitchen are the two things that change your shape.
In this programme, “one size down” means at least 2 inches (5.08 cm) off your waist measurement.
1:1 sessions · PureGym Craigleith
Edinburgh
12 weeksof work on your shape and independence
24 sessions1:1, twice a week, 60 minutes each
20+ yearsof my experience in the kitchen
For women over 40
Sound familiar?
A belly that won’t shift, even though you’re really trying.
The free-weights area at the gym that you walk past quickly, because you don’t know where to start and don’t want to look lost.
A plan that lasts two or three weeks. Then life gets in the way, the routine falls apart and you’re back at the start.
A Sunday evening with no plan for the week. You don’t know what to cook or what to buy, so you end up with whatever is to hand.
This isn’t a lack of willpower. You were missing someone to show you how, and a plan that fits around your week.
The kitchen
Batch cooking.
Once on Sunday.
It’s usually not the training that falls apart, it’s the food. There’s no time during the week, so you end up with whatever is quick.
That’s why I teach you a system that changes this. After 12 weeks you don’t need me to know what to cook and what to buy.
One cook on Sunday
You cook once a week and have food ready until Wednesday. What about Thursday and Friday? I show you how to prepare for the rest of the week.
A library of proven batch-cooking recipes
The recipes you cook on Sunday are simple, use easy-to-find ingredients and have the calories worked out. You log them in Nutracheck without guessing.
An app with almost 500 recipes
You plan your whole week of meals in it, pick from the database when you want a change, and get a ready shopping list. You keep access after the programme ends.
Built around your week
I ask what you like, how much time you have and what your week looks like. I choose recipes to fit you, not the other way round. The Sunday cook takes about 2 hours. I use over 20 years of kitchen experience to help you cook a lot, quickly, and so that it still tastes good on Wednesday.
What we do together
In the gym.
In the kitchen.
In your week.
We train twice a week. Between sessions you have your plan, contact with me and support organising your food. You learn how to look after your results after the programme ends.
Your starting point and individual plan
We get to know your needs, abilities and experience so far. We set a goal and I build your plan in Trainerize. I update it as you progress.
Learning technique and training on your own
I show you the exercises and explain their purpose. I teach you how to use the equipment, choose your weights and increase the challenge gradually. In your solo workouts you log exercises, sets, reps and weights in Trainerize, and we go through them together.
Strength, mobility and posture
We strengthen your body and work on mobility, posture and movement control. I adapt the exercises to your abilities. Step by step you build confidence with weights.
Nutrition and batch cooking
I review how you eat and help you build a plan from foods you like. You also get batch-cooking recipes and an app to plan your week.
Calorie counting as a learning tool
For all 12 weeks you log your food and count calories in Nutracheck or another app, on at least 6 out of 7 days every week.
At first you learn the calorie content of foods and your portions, and build the habit of logging. Later we use that data to see what works and make any changes needed.
Contact and weekly check-ins
You can reach me between sessions. Once a week we go over how the plan is going, how you feel and how to organise the week ahead.
You send me screenshots of your food diary from at least six days of that week. They show foods, portions and calories, so I can see what you eat.
Measurements and photos
We check your progress at the start and in weeks 6 and 12. We record your measurements, including waist and hips, and your clothing size, and take photos. We measure your waist in the same place and under the same conditions. I adjust your plan based on the results.
Support in building consistency
When a week goes wrong, we talk through why and work out how to get back on track. You learn to fit training and food around your life.
Your plan after the programme
At the end of the programme we review your progress and the skills you gained in the gym and the kitchen. We decide how to keep training and organising your food so you can maintain your results.
How the programme works
12 weeks.
Step by step.
For 12 weeks we meet twice a week at PureGym Craigleith in Edinburgh. Each session lasts 60 minutes. In total you get 24 in-person 1:1 sessions with me.
Weeks 01–06
2 × 1:1
Two sessions with me.
You learn the exercises, how to use the equipment and how to choose your weights. We build strength, consistency and confidence in the gym.
Weeks 07–12
2 + 1
Two sessions with me. One on your own.
From week 7 to week 12 you add one extra solo workout a week from your plan in Trainerize. You still train with me twice a week, and in the third workout you use what you’ve already learned.
By the end of the programme you will have completed six solo workouts, logged in the app and reviewed with me.Trainerize · Nutrition · Recipe app · Weekly check-ins
Extra coaching guarantee
Four more weeks.
On me.
In this programme, “one size down” means at least 2 inches (5.08 cm) off your waist measurement, compared with your starting measurement.
If you meet these conditions and after 12 weeks your waist has not come down by at least 2 inches (5.08 cm), I extend our work together by four weeks at my own cost.
You get eight additional 60-minute 1:1 sessions and all the support you had before: your Trainerize plan, contact, nutrition support, weekly check-ins, measurements and progress review.
The guarantee applies if:
- you complete at least 22 of your 24 1:1 sessions with me.
- you log your food and count calories on at least 6 out of 7 days every week for the full 12 weeks, and share those logs with me as screenshots at your weekly check-ins.
We take your waist measurement at the start and at the end in the same place and under the same conditions. You receive the guarantee terms before you sign up. The definition of the result, how it is measured and the terms are also written in a document you sign at the start.
After the programme
What next
after 12 weeks?
After the programme you can keep training with me in the gym or move to online coaching. You keep access to the recipe app.
Remote
Online coaching
Or you can move to online coaching. You get a three-month training plan built around your goal, contact with me, nutrition support and weekly check-ins. Every three months we review progress, set the next goal and update the plan.
First step
Let’s start with a conversation.
Tell me what you want to change, what experience you have with training and what your week looks like. We’ll go through the programme and see whether it fits your needs.
Message START on WhatsApp WhatsApp · 07835 386474