Hot & Tired 8 Week Programme

8 Week Strength and Confidence Programme

Plan Includes

  • 8 weeks of training

  • 4 new follow-along workouts with me every week (Mon, Tue, Wed, Fri)

  • A self-led full body strength session every Thursday that gets harder every 2 weeks

  • Saturday long walk and Sunday rest day with an easy walk

  • All you need is dumbbells, a mat and a resistance band

  • A power start call with me before you begin to set your goals

  • Calories and protein targets set for you, tracked in the app

  • A personalised meal plan and recipes built around you

  • A weekly shopping list sent every Friday night so your weekend shop is sorted

  • A Sunday meal prep guide so your week mostly runs itself

  • 3 daily journal prompts to help with mindset and habits

  • Progress photo check-ins in weeks 2, 4, 6 and 8

  • The Hot & Tired group chat, for support from me and the other girls

  • Me in your corner for 8 weeks

How it works

  • Sign up. You’ll get an invite to the Hot & Tired app.
  • Download the app and fill out your profile. Your age, height, weight and goals are what I use to set your numbers.
  • Book your power start call. A quick chat to say hiii, run through your goals and answer any questions.
  • Get your plan. Your calories, protein, meal plan and recipes are set up in the app before day 1.
  • Do your Friday night shop list and Sunday prep. Your shopping list lands every Friday night. Do your shop over the weekend and spend about 45 minutes prepping on Sunday.
  • Train with me. You’ll see your workouts in the app each day. Press play on the follow-alongs and tick off your Thursday strength session and weekend walks.
  • Track as you go. Log your meals, water and steps in the app, and do your journal prompts each day.
  • Check in. Progress photos in weeks 2, 4, 6 and 8, so you can see how far you’ve come.
  • Lean on the group. Ask questions, share wins and keep each other going in the group chat.
  • Finish strong. 8 weeks later you’ll feel stronger, fitter and more in control of your food. Hot and less tired.
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8 weeks

One Time Payment

NZ$449

weekly

Subscription

NZ$59

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