Welcome to Your Personal Training Program 🤍
I'm so excited to get you started!
Over the next four weeks, we're focusing on building strength, improving consistency and creating a routine that works around your shifts, family life and busy schedule.
We're not trying to change everything overnight. We're building a solid foundation that we can keep progressing.
Your four-week goals
💪 Build strength: Two full-body gym sessions each week, with a focus on gradually increasing your weights and reps.
🥚 Improve nutrition: Build consistency with protein and make sure you're fuelling yourself throughout the day, particularly with those busy lunches.
🏃♀️ Build fitness: Gradually work jogging back into your weekly routine when you're ready.
📈 Track progress: Monitor your strength, measurements and other changes so we can see how far you've come.
Your Training Program
You'll have two full-body strength sessions to complete each week.
Workout Plan 1 and Workout Plan 2
2 sessions per week
Approximately 35–40 minutes each
Full-body strength training
Supersets to make the most of your time
Progressive overload to help you get stronger
You can complete these on whichever days work best around your schedule, allowing recovery between sessions.
How to complete your supersets
You'll see exercises paired together.
For example:
Complete exercise A1.
Move straight to exercise A2.
Rest for 60–90 seconds.
Repeat for the prescribed number of sets.
You don't need to rush. If you need extra rest to maintain good technique, take it.
Your training focus
We're keeping the exercises consistent throughout this block so you can become confident with your technique, track your progress and gradually challenge yourself.
Your goal isn't to lift the heaviest weight possible. It's to improve your performance over time.
Remember to record your weights and reps every session.
Choosing Your Weights & Making Progress
The weight you choose should challenge you without compromising your technique.
If your program says 10–12 reps:
The first few reps should feel controlled.
The last 2–3 reps should feel challenging.
You should still be able to maintain good technique.
You shouldn't need to swing, rush or use momentum to finish.
If you finish feeling like you could easily do another 8–10 reps, the weights may be too light.
If you're struggling to complete the reps or your technique is breaking down, it may be too heavy.
Tracking Your Progress
We'll keep this simple and focus on the things that matter.
Each week
Complete your two strength sessions.
Record your weights and reps.
Check in on your nutrition, protein and movement.
Let me know how your energy and recovery are going.
A few reminders
Control the movement rather than rushing.
Don't compare your weights to anyone else's.
Most sets should finish with around 2–3 good reps still in reserve.
Rest longer if needed.
Stop any movement that causes pain and let me know.
Getting Started
Step 1
Print your workout plan.
Step 2
Watch the exercise tutorial videos so you feel confident with technique.
Step 3
Train.
Every session:
Warm up
Complete the workout
Record your weights and reps
Stretch
Tracking your weights is important — this is how we make sure you keep progressing.
If you’re unsure about anything, just reach out.
Links:
Nutrition Focus
We're keeping nutrition simple for this first block.
Your biggest opportunity is building consistency with protein and making sure you're eating regular meals, especially on busy days.
1. Protein at each meal
Protein supports muscle repair, recovery and building strength.
You're already making an effort to include protein at breakfast and dinner. Let's work on making lunch a little more consistent too.
Some easy options:
Chicken wraps
Tuna and crackers
Greek yoghurt and fruit
Leftovers from dinner
Eggs on toast
A protein smoothie when you're short on time
We'll work towards a suitable daily protein target rather than trying to force a number that doesn't necessarily suit your needs.
How much protein do I need? 🥚
A helpful starting point for people doing regular strength training is around 1.4–2.0g of protein per kg of body weight per day.
To estimate your daily target:
Your body weight (kg) × 1.6 = estimated daily protein target (g)
For example, if you weigh 70kg:
70 × 1.6 = 112g protein per day
This is a guide rather than a strict rule. Your individual target may vary depending on your goals, body composition and health circumstances.
My tip: Try spreading your protein across 3 meals and a snack rather than trying to eat it all at dinner!
Remember, consistency matters more than hitting an exact number every single day. ❤️
2. Plan ahead
A little preparation can make a huge difference.
Try planning a few lunches and dinners ahead of the week so you're not left trying to figure out what to eat when you're already busy.
You don't need to meal prep every single meal. Just having a plan and a few easy options ready can help.
3. Keep fuelling yourself
Don't skip meals just because the day gets busy.
We want to build habits that support your training, energy and overall health.
Progress Tracking
We’ll track your progress with:
Progress photos
Body measurements
Strength improvements
These help us see the changes that the scale often misses.
Use the tutorials below to help you
Week to Week
We track habits and training progress.
Every 4 Weeks
We check measurements and body changes.
Your Weekly Check-In
At the end of each week, we'll review how things are going.
This is your opportunity to tell me:
What went well?
How did your workouts feel?
How consistent was your nutrition?
How was your energy and recovery?
What felt challenging?
What would you like to improve next week?
I'll use this information to help guide your next steps and keep your program moving forward.
Remember ❤️
You don't need perfect weeks to make progress.
Two consistent strength sessions, better nutrition habits and small improvements over time can make a big difference.
We're building something that fits into your life, not something that takes over it.
I'm here to support you along the way.
Let's get stronger!
Regan xx