🏁 12-Week Beginner to Intermediate Transformation Package 🏁 This structured 12-week program is specifically designed for beginners who want to progress confidently to an intermediate fitness level. Divided into three carefully planned phases, this package ensures steady, sustainable progress with a focus on building strength, muscle size, endurance, and overall fitness. 😉Program Breakdown: Phase 1: Foundation Building (Weeks 1-4) Focus on mastering fundamental movements, improving form, and establishing a consistent workout habit. Workouts are designed with moderate intensity to build endurance and prepare your body for increased demands. 😉Phase 2: Strength and Size Development (Weeks 5-8) Gradually increase workout intensity and volume to stimulate muscle growth and strength gains. Training includes compound lifts, accessory work, and more varied routines to challenge your body and prevent plateaus. 😌Phase 3: Performance and Refinement (Weeks 9-12) Focus on refining technique, enhancing muscular endurance, and pushing your limits safely. This phase aims to solidify your gains, improve conditioning, & prepare you for intermediate-level training beyond the program. Workouts: You’ll engage in 3 to 5 workouts per week, tailored to your schedule and recovery needs. Each session combines strength training, functional movements, and conditioning work to ensure a well-rounded approach. Progressive overload principles are applied throughout to maximize results. Additional Support: The package also includes nutrition, recovery strategies, and mindset coaching to help you stay motivated & achieve your goals efficiently with weekly accountability. This program is perfect for anyone ready to commit to consistent training, develop a solid fitness foundation, and make meaningful, lasting changes in strength and physique. Whether you’re starting fresh or coming back after a break, this package will equip you with the tools and confidence to level up your fitness journey.

🔥 8-Week Fat Blaster Program: Transform Your Body, Crush Your Goals! 🔥 Ready to burn fat, build lean muscle, and feel unstoppable? Our 8-Week Fat Blaster Program is designed to help you shed those extra pounds, boost your energy, and finally achieve the body you've always wanted. What you get: ✅ Tailored Workout Plan - Full-body fat-burning routines ✅ Nutrition Guidance - Simple, easy-to-follow meal plans for optimal fat loss ✅ Accountability & Support - Stay motivated with weekly check-ins & with me your dedicated coach ✅ Results-Driven Approach - Track your progress and crush your goals week by week Why This Program Works: This isn’t a quick-fix diet. It’s about making lasting lifestyle changes that help you burn fat sustainably and improve your overall fitness.

🍑 8-Week Glute Only Focused Strength Program, Sculpt. Strengthen. Shape. Whether you're looking to build a stronger lower body, enhance your curves, or improve overall leg power, this 8-week program is designed to deliver serious results — with a clear focus on your glutes This is not just a workout plan — it's a progressive training system that targets your glutes from every angle, helping you 🍑lift, shape, and strengthen 🍑 with intention. 🗓 Program Breakdown: Structure: 3 targeted workouts per week Schedule:*Monday, Wednesday, Friday (or flexible based on your availability) Here’s how your week is structured: Day 1: Glutes & Hamstrings Activate and engage your posterior chain with exercises that hit deep into the glutes and strengthen the hamstrings for balance and lift. Day 2: Glutes & Quads Build lower-body power and volume with a strong focus on the front of your legs while still engaging the glutes through compound movements. Day 3: Glutes, Calves & Total Legs A full-leg finisher that hits glutes from every angle while also working your calves and tying it all together for symmetry and strength. Each workout is strategically programmed to avoid overlap, maximise recovery, and optimise growth and performance. You’ll train smart, not just hard. 📊 Progress Tracking: Built-In Assessments To help you measure and celebrate your gains, this program includes three assessment points ✅ Initial Assessment (Week 1):Establish your baseline and set personal goals 🔁 Midpoint Check-In (Week 5):Track progress, identify improvements, and adjust effort if needed 🏁 Final Assessment (Week 8):See how far you’ve come — and how much stronger you’ve become Each assessment includes measurements to document your transformation. 👟 Who This Program is For: Anyone who wants to focus on glute development while still strengthening the full lower body Those who prefer structured, split-based routines with a balance of strength, volume, and recovery Lifters at any level 💥

🔥 Get Fit with Custom Meal Plans – Just $13.99! 🔥 per week No matter your goal, l’ve got the perfect plan for you!.This is where the results are at 80% Nutritional intake 20% training. 💪 FOR GYM-GOERS Build lean muscle with high-protein, muscle-fueling meals tailored to support your training and recovery. ⚖️ FOR NON-TRAINERS Want to lose weight without exercising? I’ve created easy, effective, low-calorie meal plans to help you shed fat and feel great — no workouts needed. ✨ BONUS: Boost Your Results! 🛒 Get access to discounted supplements hand-picked to support your goals — from fat burners to protein blends and more. ⚖️ Weekly accountability checkins worldwide 🏋️‍♀️ Want to go a step further? Ask about our optional training packages for customised workout plans, whether at home or in the gym. 🎯 Just $13.99* to start your transformation. No Lock in contracts.

Welcome to the NEW to the Gym 8-Week Start-Up Program with designed especially for beginners who are ready to take their first confident steps into the gym world!. Whether you’re brand new to fitness or just returning after a break, this program is your roadmap to understanding the gym, building healthy habits, and gaining strength, both physically and mentally and includes 5 workouts a week to choose from. Over the course of 8 weeks, this program is split into two manageable phases, each designed to ease you in, build your confidence, and gradually progress your fitness knowledge and performance. Phase 1: Foundation (Weeks 1–4) We’ll focus on mastering the basics—form, technique, and getting familiar with gym equipment. You’ll build consistency, start developing strength, and learn how to move with confidence. Phase 2: Progression (Weeks 5–8) Now that you’ve built a foundation, we’ll introduce more structure, increase intensity, and help you understand how to push safely toward your goals. You'll begin to see noticeable progress in your strength, endurance, and gym knowledge. This isn’t about perfection. It’s about showing up, learning, and becoming the best version of yoursel, one workout at a time. Let’s get started. You’ve got this. 💪

🧞‍♀️ 8-Week Women’s Toning ProgramStrong. Lean. Confident.🧞‍♀️ This 8-week program is designed specifically for women who want to tone up, feel stronger, and build lean muscle — without the bulk. It focuses on sculpting your body, improving endurance, and building strength in a sustainable, approachable way. Whether you’re just starting your fitness journey or looking to step up your routine, this program is structured to deliver results through a balanced, progressive two-phase approach. 📆 Program Structure: Duration: 8 Weeks Split Into 2 Phases (4 Weeks Each) Goal: Lean muscle definition, improved strength, and increased confidence 🔥 Phase 1: Foundations & Form (Weeks 1–4) The first four weeks are all about building a strong base. You'll focus on mastering form, activating key muscle groups, and developing consistency. Workouts will target the full body with an emphasis on core strength, glutes, arms, and legs — using bodyweight and light resistance (bands or dumbbells). Key Focus Areas: Glute and core activation Full-body functional strength Learning proper form and movement patterns Improving endurance and mobility 📌 Expect 3–4 workouts per week with a mix of strength training, light cardio, and mobility work. 💥 Phase 2: Sculpt & Strengthen (Weeks 5–8) In the second half of the program, the intensity picks up. You’ll build on your progress with more challenging workouts designed to tighten, tone, and sculpt your physique. We introduce progressive overload techniques (adding reps, time, or resistance) to encourage lean muscle growth and fat loss. Key Focus Areas: Shaping and toning the arms, abs, legs, and glutes Boosting overall strength and endurance Burning more calories with added intensity Feeling stronger, more energized, and more confident 📌 Workouts remain 3–4 times a week, with optional recovery/stretch sessions to support your progress. ✨ Who This Program is For: Women looking to tone their bodies without bulking Anyone who wants to feel confident, capable, and strong Beginners to intermediate fitness levels Those seeking a clear, supportive structure with real results

🧘‍♀️12-Week, Beginner to Intermediate Transformation Package 🧘‍♀️ This comprehensive 12-week program is designed to help beginners make a smooth and effective transition to an intermediate fitness level. The plan is broken into three distinct phases, each focused on different aspects of your progression, ensuring consistent improvement in strength, muscle growth, endurance, and overall fitness. 🏁Program Structure:🏁 ❤️‍🔥Phase 1: Building the Basics (Weeks 1-4) Establish strong foundations with an emphasis on learning proper form, developing workout consistency, and improving basic movement patterns. The workouts are approachable yet effective, setting you up for success. 🍑Phase 2: Growing Stronger (Weeks 5-8) Increase workout intensity and volume to promote muscle growth and strength development. Training sessions incorporate a mix of compound exercises and accessory movements designed to challenge your body and boost progress. 🔥Phase 3: Enhancing Performance (Weeks 9-12) Focus on refining your technique, boosting muscular endurance, and pushing your limits safely. This phase helps consolidate your gains and prepares you to handle more advanced training beyond the program. Workouts: You’ll complete 3 to 5 workouts each week, structured to fit your lifestyle and recovery capabilities. Sessions blend strength, functional training, and conditioning to deliver a balanced, effective fitness experience. Progression and overload are built in to keep you moving forward. Additional Guidance: The package also offers tailored nutrition plans, recovery tips, and motivational support to keep you on track throughout your transformation journey with weekly accountability checkins. This program is ideal for those ready to commit to a consistent training routine, build a strong fitness foundation, and achieve visible, lasting results. Whether you’re brand new or returning to training,

❤️‍🔥 8 WEEKS. 3 DAYS A WEEK. SERIOUS RESULTS ❤️‍🔥 Introducing my 3-Day Tabata & HIIT Program — an 8-week fat-shredding, stamina-building, and body-sculpting journey designed to fit your life *and* challenge your limits. ⚡ What’s Inside? 🏁 Short on time? No problem. These fast-paced sessions pack a punch — each workout is under 45 minutes and combines **Tabata intervals** with **HIIT-style circuits** to torch fat, boost endurance, and build lean muscle. 💣 3 Focused Days a Week Day 1: Total Body Power & Burn • Day 2: Core & Cardio Crush • Day 3: Lower Body Explosive Strength 🧠 Every workout is designed to: ✅ Burn calories *during* and *after* your workout ✅ Improve aerobic and anaerobic fitness ✅ Build functional strength & mental toughness ✅ Leave you feeling accomplished, not exhausted 📆 8 Weeks. Just 3 Days a Week. No fluff, no wasted time — just results. 🏋️‍♀️ Suitable for all fitness levels — all you need is commitment, energy, and a sweat towel. 🚀 Want in? Comment **“TABATA”** or DM me to grab your spot and start redefining your limits. This program lasts for 8 weeks and includes: - 3 workouts (bodyweight Tabata intervals; kettlebell HIIT workout; suspension HIIT workout) split over the week on Monday, Wednesday, and Friday respectively. - Assessments at the start, week 5, and upon completion of wee/Users/susandekok/Downloads/0K8A0220.jpgk 8.

🔥8-Week Bikini Body Shred Program with 2 phases. Each phase lasts 4 weeks and focuses on fat loss, muscle toning, and overall conditioning. This plan combines strength training, HIIT, and core work, with rest/recovery built-in. You can follow it with access to a gym or with home-based alternatives. 🔹 Phase 1 (Weeks 1–4): Foundation & Fat Burn Focus: Full-body conditioning, metabolic training, sculpting key areas (glutes, core, shoulders). Monday 🍑 Booty Builder Glutes & Hamstrings Tuesday 👙 Sculpt & Sweat Full Body HIIT + Core Wednesday 🧞‍♀️ Upper Shoulders, Back, Arms Thursday ❣️ Core & Cardio Blast Abs + Cardio Intervals Friday 🍑 Legs That Slay Quads, Glutes, Calves Saturday ❤️‍🔥 Sweat & Shred Cardio Sunday 🧘🏼 Active Recovery Light Yoga / Walking 🔹 Phase 2 (Weeks 5–8): Tone & Tighten Focus: Increased intensity, lean muscle sculpting, lower rest times, more supersets. Monday 🍑 Glute Goals Glutes Isolation + Plyos Tuesday 🔥 Tight & Toned Upper Body + Core Supersets Wednesday 😤 Lean Legs Lab Lower Body + Stability Work Thursday 🧞‍♀️ HIIT & Core Melt Cardio HIIT + Core Burnout Friday 🍑 Sculpted Strength Full Body Weights Saturday 🥹 Endurance & Edge Long Circuit/Bootcamp Style Sunday 🧘‍♀️ Stretch & Recover Mobility + Optional Sauna ✅ Guidelines Warm-up: 5–10 min dynamic warm-up before every session. Cool-down: 5–10 min stretching or foam rolling post-session. Nutrition: Prioritize protein, healthy fats, complex carbs. Track macros if possible. Hydration: At least 2.5–3L water/day

10 x Group Training Sessions [ max 4 people] usually $60 each normally $660 - Purchase up front to get $60 off - 24 HR CANCELLATION FEE - CLIENTS WITH PERMANENT BOOKINGS NEED TO PROVIDE ONE WEEK NOTICE TO HAVE HOLIDAYS AT NO COST - WEEKLY SATURDAY CHECK INS VIA MY APP PHOTOS AND WEIGHT - WEEKLY MEAL PLANS

💥 READY TO BUILD SERIOUS MUSCLE?💥 Introducing my 12-Week Muscle Building Program — designed to help you pack on size, strength, and confidence in just 3 powerful phases. 🔥 Here’s how it works: 📆 Phase 1: Foundation & Form (Weeks 1–4) We build a rock-solid base with a focus on technique, mind-muscle connection, and setting the stage for serious gains. You’ll master the fundamentals and start feeling stronger from week one. 🏗️ Phase 2: Volume & Intensity (Weeks 5–8) Now that you're dialed in, it’s time to push the limits. Increased training volume, progressive overload, and hypertrophy-focused workouts will force your muscles to grow. ⚡ Phase 3: Strength & Definition (Weeks 9–12) Finish strong. This phase ramps up the intensity while dialing in rest periods and tempo to sharpen your physique, boost strength, and maximize results. ✅ Perfect for: • Intermediate lifters looking to level up • Anyone ready to commit to real progress • Those who want a strategic, progressive approach to muscle building ❣️Includes a Gym Class weekly of your choice or you can follow my structured one in this plan 🎯 This isn’t a cookie-cutter plan — it's a proven system designed for results. Whether you're bulking up or leaning out with lean mass in mind, this program will push you and reshape your body. 💪 Ready to transform? Aim for 10k steps per day or 1 hour active. Must drink 2 to 4 Litres of water a day

3️⃣😤Day Beginner Conditioning Bands Only (30 Min)3️⃣😤 All you’ll need is a resistance band and a bit of space to get a solid, sweaty workout — no gym, no heavy equipment, and no guesswork. This program follows a simple but effective 2-phase, 3-day split over 8 weeks, giving you just the right balance of structure, challenge, and flexibility. It’s perfect for beginners or anyone looking to get back into a consistent routine without spending hours working out. 💪 Phase 1 (Weeks 1–4): Build the Foundation In the first four weeks, the focus is on learning form, activating key muscle groups, and building consistency. These workouts are low-impact, approachable, and designed to help you feel comfortable while still breaking a sweat. Expect full-body movements that improve coordination, stability, and strength — all while keeping your heart rate elevated. 🔥 Phase 2 (Weeks 5–8): Level Up the Burn Once you’ve built a solid base, we dial things up with slightly more dynamic exercises and elevated intensity. You'll continue using your band to increase resistance, boost calorie burn, and challenge your endurance and strength — but still in a way that’s safe and manageable. Think faster-paced circuits, more reps, and a stronger, more confident you. ✅ What You Can Expect: 3 quick, effective workouts each week Sessions that last just 25–35 minutes Workouts that target the full body with an emphasis on core, glutes, and legs Progressive movements that grow with you as you get stronger A fun, empowering way to stay active — no matter your fitness level Whether you're looking to tone up, boost your energy, or kickstart a healthier lifestyle, this program gives you everything you need to build momentum and feel good in your body — one banded workout at a time.

🔥8-Week Bikini Body Shred Program with 2 phases. Each phase lasts 4 weeks and focuses on fat loss, muscle toning, and overall conditioning. This plan combines strength training, HIIT, and core work, with rest/recovery built-in. You can follow it with access to a gym or with home-based alternatives. 🔹 Phase 1 (Weeks 1–4): Foundation & Fat Burn Focus: Full-body conditioning, metabolic training, sculpting key areas (glutes, core, shoulders). Monday 🍑 Booty Builder Glutes & Hamstrings Tuesday 👙 Sculpt & Sweat Full Body HIIT + Core Wednesday 🧞‍♀️ Upper Shoulders, Back, Arms Thursday ❣️ Core & Cardio Blast Abs + Cardio Intervals Friday 🍑 Legs That Slay Quads, Glutes, Calves Saturday ❤️‍🔥 Sweat & Shred Cardio Sunday 🧘🏼 Active Recovery Light Yoga / Walking 🔹 Phase 2 (Weeks 5–8): Tone & Tighten Focus: Increased intensity, lean muscle sculpting, lower rest times, more supersets. Monday 🍑 Glute Goals Glutes Isolation + Plyos Tuesday 🔥 Tight & Toned Upper Body + Core Supersets Wednesday 😤 Lean Legs Lab Lower Body + Stability Work Thursday 🧞‍♀️ HIIT & Core Melt Cardio HIIT + Core Burnout Friday 🍑 Sculpted Strength Full Body Weights Saturday 🥹 Endurance & Edge Long Circuit/Bootcamp Style Sunday 🧘‍♀️ Stretch & Recover Mobility + Optional Sauna ✅ Guidelines Warm-up: 5–10 min dynamic warm-up before every session. Cool-down: 5–10 min stretching or foam rolling post-session. Nutrition: Prioritize protein, healthy fats, complex carbs. Track macros if possible. Hydration: At least 2.5–3L water/day

🔥 What to Expect in Your 8-Week Booty-Focused Program 🔥 Two Phases. One Goal: Build, Lift, and Strengthen Your Glutes. Get ready to transform your lower body with an 8-week results-driven program designed to grow and sculpt your glutes. Whether you're just starting your booty-building journey or looking to take your gains to the next level, this program will guide you through progressive, effective training that delivers. 🍑Phase 1: Foundation & Activation (Weeks 1–4)🍑 In the first phase, we lay the groundwork for glute growth with a strong focus on: Glute activation: Learn to properly engage your glutes with targeted pre-workout drills. Form and technique: Master essential lifts like squats, hip thrusts, and lunges with perfect form. Mind-muscle connection: Feel your glutes working with every rep to maximize growth. Progressive overload: Increase strength and build endurance with structured sets and reps. You’ll be training 3–6 days per week, combining resistance training, time-under-tension techniques, and mobility work to ensure optimal performance and injury prevention. Warm ups are compulsory - do 5 sets of arms circles both directions, lean forward and touch your toes, torso twists, leg swings and hip rotations. 🍑Phase 2: Build & Intensify (Weeks 5–8🍑 Now that you’ve built a solid base, it’s time to push harder. Phase 2 is all about: Heavier lifts & supersets, Progress to more challenging compound and isolation movements. Volume and intensity Increase training volume to trigger hypertrophy and maximize glute gains. Targeted shaping: Focus on glute medius, minimus, and maximus to create a well-rounded booty. Conditioning finishers, Burn fat while maintaining muscle with high-intensity finisher Expect to feel stronger, more confident, and more powerful as the weeks progress—and yes, your jeans will fit differently (in the best way possible 💪🍑

💪 Program Overview: 8 Weeks to a Stronger, Fitter You This comprehensive 🏠 8-week program 🏡 is designed to help you build consistency, strength, and flexibility — all on your schedule. Whether you're training at home or on the go, this plan delivers structure without rigidity, allowing you to stay on track without the pressure of fixed workout dates. Here’s what you can expect: 📆 Two Progressive 4-Week Training Blocks The program is split into two distinct 4-week phases, each carefully designed to challenge you at the right pace. As you move from Phase 1 to Phase 2, the workouts evolve with increased intensity and variation to keep your body adapting and progressing. 🏋️ Three Workouts Per Week Each week includes: Two full-body bodyweight workouts** to build strength, endurance, and mobility One dedicated stretch & recovery session** to improve flexibility, reduce soreness, and support recovery 🕒 Flexible Scheduling – Your Plan, Your Pace Workouts are **not pre-scheduled on a calendar** — giving you the freedom to train when it suits you best. Simply tap New Workout”*in the app, choose from the list, and get started. No missed workouts, no stress — just consistency at your own pace. 🌟 Perfect For: • Busy schedules • Home workouts with minimal or no equipment • Anyone who thrives with flexibility and autonomy in their routine This program is all about **empowerment through movement** giving you the tools and structure to stay consistent while allowing space to adjust to real life.

8WEEK CHALLENGE 10th of May to 5th of 2025 Weekly Personal Training Sessions at Goodlife Nerang or Robina & online $50 Entry Fee Weekly Meal Plans $250 Prize for most Fat loss % decrease & $250 for Muscle Mass increase Professional Photo Shoot optional Inbody Scan to be handed in by 11.05.25 & 5th of July 2025

🤰🏻Postnatal 8 week Program for New Mums👩🏼‍🍼 3-4 Workouts per Week This program is specially designed for new moms looking to safely regain strength, improve mobility, and rebuild fitness after childbirth. Spread over 8 weeks and divided into two progressive phases, it prioritiaes gentle yet effective workouts tailored to your recovery needs. 🧘‍♀️Phase 1: Recovery & Foundation (Weeks 1-4) Focus: Reconnect with your body, improve core stability, and restore functional movement. Goals: Promote healing and gradual strengthening Rebuild pelvic floor and deep core muscles Enhance posture and mobility Introduce gentle cardio and low-impact strength work Workouts: 3 sessions per week Low-impact full-body movements Breathing exercises and pelvic floor activation Gentle stretching and mobility drills Light resistance training focusing on bodyweight and bands 🧞‍♀️Phase 2: Strength & Conditioning (Weeks 5-8) Focus: Build strength, endurance, and overall fitness safely while continuing recovery. Goals: Increase muscular strength and endurance Improve cardiovascular fitness Enhance balance and coordination Prepare for a gradual return to more intense workouts Workouts: 3 to 4 sessions per week Moderate resistance training with weights or resistance bands Core strengthening and pelvic floor maintenance Low to moderate intensity cardio sessions Mobility and flexibility exercises to maintain range

Weekly Group Personal Training Sessions - 24 HR CANCELLATION FEE - CLIENTS WITH PERMANENT BOOKINGS NEED TO PROVIDE ONE WEEK NOTICE TO HAVE HOLIDAYS AT NO COST - WEEKLY SATURDAY CHECK INS VIA MY APP PHOTOS AND WEIGHT - WEEKLY MEAL PLANS

My weekly online training and nutrition program is designed to provide a structured and comprehensive approach to achieving my health goals. Each week, you engage in a well-balanced mix customised workout sessions and personalised nutrition plans, tailored to meet your specific needs and preferences. Regular check-ins with my trainer ensure that you stay on track, with adjustments made based on your progress and any challenges I encounter. The structured format helps you maintain consistency and motivation, while the ongoing support and feedback from myself will empower you to make informed decisions and celebrate your achievements along the way.

Personal Training Sessions $110 each - 24 HR CANCELLATION FEE - CLIENTS WITH PERMANENT BOOKINGS NEED TO PROVIDE ONE WEEK NOTICE TO HAVE HOLIDAYS AT NO COST - WEEKLY FRIDAY/SATURDAY CHECK INS VIA MY APP PHOTOS AND WEIGHT - WEEKLY MEAL PLANS

10 x Personal one on one Training Sessions usually $1,110 - Purchase up front to get $110 off - 24 HR CANCELLATION FEE - CLIENTS WITH PERMANENT BOOKINGS NEED TO PROVIDE ONE WEEK NOTICE TO HAVE HOLIDAYS AT NO COST - WEEKLY SATURDAY CHECK INS VIA MY APP PHOTOS AND WEIGHT - WEEKLY MEAL PLANS