Nutrition and Fat Loss 12 -Week Coaching Course

What’s Included:

• FREE 15-Minute Zoom Call Before You Commit
  A no-pressure chat to answer your questions & ensure this is the right fit for you.
• Initial Zoom Consultation
  Discuss your gym experience, struggles, and set a personalised action plan.
• Access to BatesFit App
  Tailored workouts with video tutorials, an accountability tracker (track steps, calories, protein, and progress), and weekly questionnaires to keep you on track.
• One 1-1 PT Session per Month
  Hands-on coaching to perfect your technique and form for key exercises.
• Nutritional Education & Guidance
  Learn how to track your food correctly and eat for fat loss.
• Weekly Check-ins via WhatsApp (Message/Voice Notes)
  Stay accountable & make adjustments as needed.
• Weekly Goal Setting
  Small, actionable targets to keep you progressing.
• Monthly Educational Zoom Call (45 mins)
  Expert discussions on key weight loss topics to deepen your knowledge.
• Exclusive Educational Resources
  Gain access to a library of e-books covering topics such as:
  o Hormone optimisation for training
  o Nutritional guidance
  o Calorie tracking tips
  o Eating out while staying on track
  o Training volume and intensity breakdowns
  I am here to guide you through a complete lifestyle transformation, providing the tools, support, and accountability you need to achieve your goals and maintain a healthy, sustainable lifestyle for years to come.

Program Breakdown:

Phase 1 (Weeks 1-4): Fat Loss Kickstart

Goal: Build Consistency & Drop Initial Weight
Target: Lose 3-4kg

• Learn how to use the BatesFit App effectively & implement daily habits for success.
• Set up a structured weekly workout routine to gain confidence in the gym.
• Master calorie & macro tracking and understand fat-loss nutrition.
• Monthly Zoom Topic: Nutrition Crash Course – Everything you need to know about macros and calories for fat loss.

Phase 2 (Weeks 5-8): Strength & Fat Loss Acceleration

Goal: Push Fat Loss While Building Strength
Target: Lose another 3kg (Total 6-7kg lost).

• Increase workout intensity with progressive overload & new exercises.
• Adjust nutrition as needed to optimise results.
• Monthly Zoom Topic: Eating Out & Socialising While Staying on Track + Understanding Hormones & Fat Loss (Menstrual cycle & menopause insights).

Phase 3 (Weeks 9-12): Peak Fat Loss & Long-Term Sustainability

Goal: Maximise Results & Build Long-Term Habits
Target: Final 3kg push (Total 10kg lost!).

• Final training push with increased intensity, cardio & step count.
• Focus on stress management, recovery & sleep.
• Monthly Zoom Topic: Maintaining Results Post-Program – Reverse dieting, flexible eating & sustaining fat loss.

Are You Ready to Transform?

Take the first step! Book your FREE 15-minute consultation today and let’s get started on your journey to sustainable fat loss & strength!