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Every summer comes with promises. This time, let’s make sure you fullfill yours with a body that feels as great as it looks. Say goodbye to past frustrations and hello to your best summer yet!
Picture your ideal summer day: the sun beams, the waves call, and you’re there, feeling every bit as fantastic as you look. Confidence in every step, strength in every movement—this summer, you’re not just participating; you’re leading the charge.
If you find yourself nodding along to any of these, our 12 Week Transformation Coaching is designed just for you!
If you’re ready to take your transformation to the ultimate next level, our online transformation coaching is for you. Experience award winning, science-backed, personalised training and nutrition coaching designed to guide you towards your ultimate transformation.
Fitness and Nutrition Awards 2023
Fitness and Nutrition Awards 2022
embody is a 12 week 1:1 online fitness coaching program for men and women, including general population and lifestyle clients, as well as advanced lifters and personal trainers. We can help you with your goals of fat loss, muscle gain, reverse dieting, physique improvement, or just improving your health and fitness.
Please sign up for coaching only if you are ready to begin. Unfortunately, we cannot hold a spot for you as the demand for coaching is high and our coaches work with a limited number of clients at a time.
Unfortunately, we can’t accept you as a client until you are fully recovered and have your doctor’s clearance to perform physical activity and follow nutritional protocols.
Any advice provided by your coach regarding nutrition, supplements, health, and physique alterations are general recommendations and not intended to diagnose or treat any medical conditions.
You will need to consult a GP or doctor in regards to your nutritional needs if you are pregnant. We are able to take on clients who are 5-6 months postpartum. But either way, congratulations!
If you have been diagnosed with an eating disorder or are currently experiencing disordered eating patterns, we strongly recommend consulting with a healthcare professional who specialises in eating disorders. Your health and well-being are incredibly important, and obtaining professional guidance is crucial in addressing these issues effectively.
While we are committed to helping our clients achieve their fitness goals, we believe it is essential to prioritise your overall health and ensure that any participation in fitness and nutrition programs is appropriate under professional advisement. Please take care of yourself first.
Yes, your plan is tailored specifically to you, it will consider your level of experience and your goals. Everyone from beginners to advanced lifters can achieve fantastic results with embody transformation coaching.
To achieve the best possible results, you need a gym membership or access to a well-equipped home gym that includes a squat rack, barbell, weight plates, a variety of dumbbells, an adjustable bench, and resistance bands. However, this is not essential and your coach will work with you to create a training plan tailored to you.
Our program primarily focuses on strength training, as building muscle is key to transforming your physique and boosting your metabolism. However, a well-rounded approach is crucial for optimal results, which is why your coach will also guide you through cardio and conditioning routines. These elements are essential to improve your overall fitness, increase stamina, and burn calories efficiently.
Every workout is customised to fit your unique needs and goals. Whether you’re a beginner or more advanced, your coach will tailor each session to challenge you appropriately while ensuring you progress safely and effectively towards your goal.
The frequency of your workouts will depend on several factors, including your current level of fitness, abilities, and personal schedule. Typically, strength training sessions are recommended between 2 to 5 days each week, depending on what’s appropriate for your goals and recovery needs. For cardio and conditioning, sessions usually range from 2 to 4 days per week.
We believe that a fitness program should seamlessly integrate with your lifestyle. That’s why we’ll always have a discussion with you to tailor the frequency and type of workouts to fit not only your fitness goals but also your daily life commitments. This personalised approach ensures that you can maintain consistency and enjoy lasting results without overwhelming your schedule.
Your training plan is delivered via an app, each exercise is accompanied by a video demonstration along with key coaching points. If however, you’re still unsure if you are performing the exercise correctly, you can record yourself performing that exercise and send it to your coach. Your coach will then assess your form and provide feedback – ensuring you’re mastering your technique for future lifts.
You’re training plan will be delivered via an app, you will use this to log your sessions every rep, set, weight used, distance covered, and time taken will be tracked and synced instantaneously for review.
Our coaching philosophy follows a flexible dieting approach, where you are in control of your food choices. We will provide you with macronutrient targets and assist you in tracking to meet these goals. In our experience, this is the most efficient and optimal path to achieving your best physique possible.
Yes, of course! We provide a delicious range of recipes to help facilitate your goals and ensure your diet is sustainable.
Absolutely! We work with all types of dietary requirements. Our flexible dietary approach allows for you to be in control of the food sources you choose to consume.
Each day you will record the amount of macronutrients you have eaten. For a more detailed analysis we recommend you track the food you eat using the MyFitnessPall app, this you can then share with us.
Before your initial meeting, your coach will receive an intake questionnaire with your welcome pack. Take your time to complete it honestly, it helps your coach understand your goals, preferences, and routines. After submitting your responses, your coach will contact you to schedule your initial meeting.
You will check in with your coach weekly via email. You will be required to answer a series of questions before your check-in deadline. Your coach will review key data such as sleep duration, sleep quality, stress, exercise progression, body metrics, along with several other important health markers.
You will receive an email reply from your coach each week, discussing the best strategy for you going forward.
You can also choose to submit videos of your lifts to your coach for feedback on your form and technique.
Absolutely! We understand that questions and challenges can arise at any time. You are encouraged to reach out to your coach whenever you need additional support or guidance. While regular check-ins are a key part of the program, we want to ensure you feel supported every step of the way. Your coach will aim to respond to any queries or concerns within 48 hours, helping you stay motivated and on track towards your beach-ready physique.
Your progress will be measured via many metrics, such as progress in strength, body measurements, scale weight, improvements in endurance, and of course, assessing body composition changes via progress photos. Full measurements and progress photos are done every four weeks, other metrics like strength and weight we’ll track weekly.
If you are consistent with the plan, most clients see progress after just a few weeks. How long it’ll take to achieve your desired body composition goal, really depends on what your goal is. We will work with you to set realistic goals and tailor you plan to best ensure we achieve them.
If you choose to share progress photos only your coach will have access to them. Photos are a great way of seeing progress, however while we encourage you to share progress photos we are aware that many people are not comfortable doing this and would never insist in this.
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Reverse dieting is a method that involves slowly and strategically increasing daily food intake, all in an effort to raise your metabolism. And while reverse dieting might seem like a one-way street toward weight regain, the technique actually offers a lot of promise, when done right.
Download the P4M guide and get started today.