Welcome to the 12 week online coaching Program! 

I'm really looking forward to supporting you on your journey toward achieving your goals! 



Introduction!

The 12 Week Coaching Program Philosophy

The Science Behind Your Ability to Change!

Introduction! 

This week is all about understanding where you are, identifying what’s holding you back, and getting clear on your goals. You’ll create a clear vision! 

Lesson 1: The Importance of Developing a Growth Mindset

Lesson 2: Understanding Behaviour Change: Empowering Your Journey through the Transtheoretical Model

Lesson 3: Part 1: Goal Setting for a Growth Mindset and Sustainable Change

Week 1: Building the Foundation – Awareness & Self-Discovery

In this week, we dive into the mindset around making change happen, what's prevented this in the past and how to ensure future success! 


Lesson 1: Part 2: Goal Setting for a Growth Mindset and Sustainable Change

Lesson 2: Part 1: Understanding Your WHY – The Emotional Driver Behind Change

Lesson 3: Part 2: Your Identity and Human Needs – Foundations for Lasting Change 

Lesson 4: Part 3: Integrating Identity and Needs for Sustainable Success

Week 2: Mindset Mastery – Creating Lasting Change! 

This week covers the essential aspects of nutrition to nourish your body for energy, vitality, transformation and lasting health.

Lesson 1: Part 1: Understanding Macronutrients – Introduction to Proteins, Carbohydrates, and Fats 

Lesson 2: Part 2: Applying Macronutrient Knowledge to Your Goals

Lesson 3: Part 3: Creating Your Personal Nutrition Plan – Expanded Version

Week 3: Nutrition Foundations – Fuelling Your Body Right

This week focuses on introducing different specific nutritional strategies that will help you fine-tune your diet and achieve greater success! 

Lesson 1: The Importance of Micronutrients for Your Health and Goals

Lesson 2: Advanced Nutrition – Calculating Your Calorie and Macronutrient Requirements

Lesson 3: Part 2 Additional Section: Using Your Targets and Making Adjustments]

Week 4: Advanced Nutritional Strategies 

This week provides guidance on specific nutritional strategies for better weight loss, energy levels and health results!

Lesson 1: Advanced Nutrition – Carbohydrates, the Glycemic Index (GI), and Controlling Blood Sugar

Lesson 2: Nutrition Strategies – Intermittent Fasting and How to Apply it to Your Goals

Week 5: Specific Nutritional Strategies 

"Hey everyone, welcome back! This week, we’re diving into the foundations of creating a customised workout plan that fits your unique needs, abilities, and goals.

Lesson 1: Exercise Foundations – Part 1: Building Your Customised Workout Framework

Lesson 2: Exercise Customisation Framework – Part 2: Building a Tailored Workout Plan for Your Unique Needs

Lesson 3: Tracking Your Progress and Making Adjustments to Keep Moving Forward

Week 6: Exercise Foundations

Welcome back the focus of this weeks lessons will be on cardiovascular exercise, daily movement, and corrective exercises.

Lesson 1: Cardio Exercise, Daily Movement, and Corrective Exercise (Part 1: Cardiovascular Exercise)

Lesson 2: Increasing Daily Movement – Session Two

Lesson 3: Corrective Exercise – Session Three (Upper Cross Syndrome)

Week 7: Cardio Exercise, Daily Movement, and Corrective Exercise

This week helps participants cultivate a positive relationship with their body and develop greater self-esteem.

Lesson 1: Redefining Beauty and Body Image

Lesson 2: Building Self-Esteem from the Inside Out

Lesson 3: Embracing Your Body with Compassion

Week 8: Body Confidence & Self-Esteem

Focus on optimising your energy levels and reclaiming your vitality through holistic practices.


Lesson 1: Understanding Energy Drainers

Lesson 2: Boosting Natural Energy

Lesson 3: Balancing Hormones & Energy Levels

Week 9: Mastering Your Energy & Vitality

This week focuses on building mental resilience, positivity, and gratitude to enhance your overall well-being.

 Lesson 1: Reframing Negative Thoughts

Lesson 2: The Power of Positive Self-Talk

Lesson 3: Cultivating Gratitude for a Positive Outlook

Week 10: Cultivating a Positive Mindset

This week dives into important lifestyle considerations that often get overlooked but are crucial for sustaining long-term health, happiness, and vitality. 

Lesson 1: Time Management for Health & Self-Care

Lesson 2: Building a Supportive Social Environment

Lesson 3: Creating Routines That Align with Your Values and Goals

Week 11: Lifestyle Essentials for Long-Term Success

In the final week, participants will focus on creating a sustainable plan for long-term success beyond the program.

Lesson 1: Setting New Long-Term Goals

Lesson 2: Creating a Sustainable Lifestyle Plan

Week 12: Life Beyond the Program – Maintaining Your Transformation

Supporting you with creating a personalised corrective exercise plan that can help reduce injury, pain and dysfunction leading to Improved movement quality! 

Upper Body Corrective Exercises 

Corrective Exercises For The Core & Lower Back!

Corrective Exercises For The Lower Body!

Corrective Exercise Plans 

Different workout plans and options to suit different ability levels and goals! Includes home & gym workout options! 

Home Workout Plans

Gym Workout Plans 

Workout Plans 

As part of your online coaching program, you'll have access to a variety of recipe packs that include everything you need to get started. 

Recipe Pack 1

Plant-Based Recipe Pack 1

Recipe Pack 2

Plant-Based Recipe Pack 2

Recipe Pack 3

Plant-Based Recipe Pack 3

Recipe Packs 

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Your Best Years Yet: A 12 Week Journey To Health, Vitality, And Transformation!

David Meakin

Course Details

Course content