Yeah! You’ve Made It
Reading time: 5 minutes
Making a 6 week commitment to increasing your activity levels and cleaning up your diet is no easy feat. Good habits take a long time to form and bad habits take equally long to break. Sure, when you made the decision to sign up to this Online Programme it seemed a great idea… you were motivated and ready to make a change. Then the app arrives on your phone and things are getting real. The first couple of weeks were tough - it takes time getting used to finishing work, getting your gym gear on and exercising in the lounge. It’s also difficult getting to grips with recording EVERYTHING you eat and drink. However, motivation levels are high and you’re getting great results.
Then it happens, a few weeks in and you’re tired from work and exercising more than you would normally. You’re fed up with scanning bar codes into MyFitnessPal and if you get another motivational message from ‘Andy’ you’ll scream. It was at this point you had a decision to make. Give up and fall back into your normal habits, or grit your teeth and push on through those difficult moments. This takes courage and determination but you’ve proved it’s possible. Of course nobody ever gets through 6 weeks without a hitch. There are injuries, illnesses, sick children and work commitments but as we’ve said from the start ‘perfect’ is impossible. ‘Better’ is the goal that we’re striving for.
We have seen some incredible results over the last 6 weeks. The final ‘weigh-in’, ‘re-measuring’ & ‘re-testing’ sessions take place tomorrow.
If you struggled to complete the programme, please don’t be put off. Just because the timing wasn’t right this time, you can still achieve your goals.
So what next?
The most important thing is to look after your health and fitness any way which keeps you motivated. We have put together some options for anybody who has enjoyed their online experience and would like to continue their workouts. Andy takes 2 minutes to explain the options in this video. You can also read about them below.
Maintenance
£120 for 10 weeks (corporate discounts available)
If you have reached your ideal fitness level, this plan will help you maintain your weight, strength and endurance and prevent you from slipping into bad habits. You’ll receive 1 Cardio session and 1 Strength session per week (which can be repeated if you’d like to!) and you’ll receive a personalised maintenance calorie goal.
12 Week ‘Evolve’ Plan
£150 for 3 months or £55 per month (corporate discounts available)
Using your new stats and updated goals, we will re-evaluate your calorie target. You’ll receive a new calendar scheduled workout plan, consisting of 3 sessions per week plus a stretch class which will keep pushing your fitness forward. It will include brand new exercises and a variety of programmes designed to keep your body guessing. There is also the option to sign up for this on a monthly basis if you prefer not to commit to 12 weeks. You can watch a one minute video of what you can expect here.
‘Novice to 5k’ Foundation Running Programme
£120 for 10 weeks (corporate discounts available)
If you’re new to running, this programme gradually progresses from running for short amounts of time interspersed with recovery walks, to running 5km in just 10 weeks. You’ll receive a new calendar scheduled workout plan, consisting of 3 running based sessions per week plus a stretch class. Besides running, the programme will guide you through what equipment you’ll need, achieving a Runners Mind-set, the best time of day to run (for you) and stretching after your sessions. It culminates in running a 5k Parkrun of your choice to show how far you have come.
Experienced Runners Training Programme
£120 for 10 weeks (corporate discounts available)
If you want to push your running to the next level, this programme combines speed & power work on the road (or treadmill) with strength sessions and core conditioning. You’ll receive a new calendar scheduled workout plan, consisting of 3 running based sessions per week, a Strength & Conditioning session and a Core & Stretch class. The combination of strength, speed and endurance will help improve your times or increase distance. The intensity of each run will be based on heart rate targets (or the RPE scale if you don’t have a heart rate monitor) so the sessions are specific to your fitness level. With this programme you’ll see a marked improvement in 10 weeks.
Pilates Programme
£120 for 10 weeks (corporate discounts available)
For those who want to strengthen their core, improve their posture and increase their flexibility. This programme delivers Pilates classes via the app which you can follow in real time on demand. With cues and watch points to ensure you are achieving good technique, this programme will help you reset and unwind. Classes start with the basics becoming progressively more challenging over the duration of the programme and are suitable for all fitness abilities.
Online Personal Training
£250 per month
Following an initial phone consultation with Andy to discuss your goals, you’ll be designed a bespoke programme of up to 3 sessions per week tailored to your specific goals and objectives and incorporating any equipment you have access to at your home or gym.
Access
£15 per month (corporate discounts available)
Maintain unlimited access to the app and all of the existing workouts from the Online Body Transformation Programme in addition to a library of professionally created body weight and gym based exercises which you can use on demand. You can schedule these into your own personal calendar and will maintain access to your group support network
Live Classes
From £4 per class
We do a number of live fitness and Pilates classes suitable for Beginner and Intermediate level using a variety of optional small equipment. Sessions build core strength and strengthen and stretch the body, making this a great option to supplement other fitness activities you do.
Online Class Library
£12 per month
If you prefer to do your workouts in your own time, you can access our online class library on-demand, anytime and anywhere. We offer a mix of Cardio HIIT classes, Strength & Conditioning, Abs Blast & Stretch and Pilates classes.
If you would like to sign up for any of the above online programmes or you would like to discuss them further, please drop me an email at andy@evolution-health.co.uk.
As the 6 week journey is now complete, access to the workouts within the Plan will cease on Monday. If you choose to sign up for another online plan, you will retain access as outlined in your chosen option above. If you are not ready to sign up straight away, it’s not a problem, we will archive your details so you can return at a later date.
On behalf of Karen & myself, I would like to thank everyone for their commitment and the complimentary feedback you’ve given along the way. Here’s to going for your next goal!