Online Body Transformation

Further Information

Thank you for your interest in our 6 Week Online Body Transformation Programme! We’ve compiled some further information about the plan below.

What’s involved?

Although we call it our 6 Week Online Body Transformation, the programme spans 7 weeks, to include ‘Week 0 – Preparation’.  During this time we will be setting your personal calorie goal, taking your ‘Before’ measurements and assessing your starting fitness levels.  It gives you a chance to set up your profile, get familiar with the app and read motivational blogs about how to best prepare for starting the programme, such as ‘Calorie Tracking’ & ‘Meal Preparation’.

You will have access to the app from the Monday of Week 0 and the workouts commence the following Monday.

Why 6 weeks?

We’ve devised the plan to run for 6 weeks as this is enough time to see changes in your body without it feeling overwhelming.  Evolution’s philosophy is that manageable changes reap the best rewards.  Experts say it takes 6 weeks to break old habits and we hope that the exercise and nutrition guidance shared will encourage long term behavioural changes that you can apply beyond the 6 weeks of the programme.  This isn’t a faddy diet, it’s a healthy lifestyle plan. 

How long will the programme take me each day?

At the start of the programme we have built in 3 workouts per week which will gradually increase.  Each workout will take around 30-40 minutes (including warm up and cool down).  The duration of each workout will be provided so you know how much time to schedule in.  The app is flexible, so if you cannot complete a workout on a specific day you can move it to a day which is more convenient for you. To get the best results we will ask you to enter your daily food intake into the app (via your Fitbit or MyFitnessPal account) so you will need to allow a little time for this too. 

What do I need?

All you need is workout gear, a pair of trainers and a little space to move.  We use body weight exercises to make the programme accessible to all. 

Where do I do my workouts?

Wherever you happen to be!  The beauty of the programme is that it is delivered via an app on your phone, so whether you are at home, on holiday or away with work you can keep up with the plan - convenience is the key!  Most of the programme can be done indoors, however occasional workouts are focussed on cardiovascular endurance and require you to leave the house (for a run or brisk walk).

Will this be suitable for me?

The programme is designed for all levels of ability.  Each exercise in the plan offers a ‘Beginner’, ‘Intermediate’ and ‘Advanced’ level option.  The sessions include full body, upper body, lower body and core & abs workouts.  You will be required to complete a Pre-Activity Readiness Questionnaire (PAR-Q) so we are aware of any injuries or health concerns.  Please get in touch if you have a specific query on this. 

What can I expect at the end of the programme?

If you commit to the plan, by the end of it you will be a fitter, stronger and healthier person than you were at the start.  This programme encourages you to form new habits which you will be able to apply into your daily life going forward.  If you are hoping to lose weight, the calorie deficit calculated within your daily goal will enable this.  You will also have the benefit of a PT following your progress so any issues or queries you have can be addressed.

How can I secure my place?

The price of the programme is £80. If you would like to reserve a place please click the button below.

The 6 Week Online Body Transformation Programme offers you a well-designed programme of exercise, a personalised calorie goal & a PT in the palm of your hand which means you’ll be so much more likely to achieve your health and fitness goals.  Commit to making a change.

If you have any unanswered queries please get in touch and we’ll be happy to chat further.

Best wishes,

Andy & Karen