Lean & Well is a 12 week fitness and wellness program to help women reach a lean body as well as optimal health.
As an exercise scientist and female specialist personal trainer, I am passionate about helping women achieve optimum health and a lean body. I love to help women become confident in their bodies and to teach them how to live a healthy, balanced lifestyle.
Make sure you use the hashtag #leanandwell for any posts you share on instagram showing your progress or experience of the program so I can see!
The program consists of five stunningly designed documents full of information, inspirational quotes and beautiful images:
A clear overview of the program to get you started.
Goal setting information and guidance.
Progress measurement information and a chart to fill in each week.
12 beautiful weekly planners so you can be organised and reminded of all your goals for the week ahead.
The digital version of the planner is customisable so you can save time each week by having regular meals permanently filled in, whether it’s ‘Date Night’ or ‘Pancake Sunday’.
In-depth nutrition guidelines for achieving health and aesthetic goals. Topics covered include what to eat and how much to eat depending on your goals, how to optimise gut health, pre-workout nutrition, best meal frequency for fat loss and which supplements to take.
28 quick and easy recipes with calorie and macronutrient information (including some with time-saving thermomix options).
12 customisable sample meal plans which include daily calories and macros.
The option of using intuitive eating or flexible dieting to reach your goals.
A 12 week training program incorporating 4 workouts each week, each under 45 minutes. The workouts require access to a gym or the following equipment at home: barbell with adjustable plates, dumbbells, medicine ball and fit ball.
Exercise education section which covers the benefits of exercise, physical activity recommendations and menstrual cycle adjustments.
Each warm up, workout and cool down includes demonstration images.
Each workout includes a detailed warm up specific to the movements in the workout to follow. The warm ups involve foam rolling, dynamic stretching, mobility and glute activation exercises.
Full exercise glossary featuring descriptions and pictures for 95 exercises.
Education and application tips for 12 healthy lifestyle behaviour and mindset topics.
12 downloadable mantra screen savers for your phone or tablet.