BUILD SHRED GROW 1-1 PROGRAMME

Becca Gillen

X

Unfuck

The BUILD SHRED GROW 1-1 coaching programme is an 8 week online coaching block that use the Un*ck Method to focus on Fatloss, Reverse Dieting, or Muscle gain.

EVERY 8 WEEK COACHING BLOCK INCLUDES

8 weeks of 1-1 online coaching
8 week Gym based or Home based workout plan (based on your preference)
Lifetime access to the Programme: a huge library of informative & educational videos on Nutrition, Training, Mindset & Personal development
Calories & Macros custom to your specific Fatloss, Reverse Diet or Muscle gaining phase
Access to the Tutorials programme (walk through video & voice over exercise demonstrations)
Access to the Recipe guides and Library which includes our secret 'Weekend Survival Guides'
1-1 journaling & mindset workbook & guide with Goal setting activities, Planner, Training log, Journal & Check-in assessment documents
Weekly check-ins & video feedback from your coach
BUILD SHRED GROW Community: a place to chat to all the other challenge women, share recipes, get to know each other, and support one another

SIGN ME UP TO 1-1 COACHING

Coach Becca Gillen

(Head Coach)

Head Coach & creator of the UnfuckMethod
Registered Nurse
Qualified Personal Trainer
MNU Certified Nutritionist
Advanced Sports & Exercise Nutritionist
Applied Nutrition & Supplementation practitioner
CBT (Cognitive Behaviour Therapy) Practitioner
REBT (Rational Emotive Behaviour Therapy)
ACT (Acceptance & Committment Therapy)
Creator & Head Coach for my internationally recognised Diploma in Comprehensive Health & Behaviour Change Coaching course

Coach Ciara Butler

(Senior Coach)

I joined the UnFuck team in May 2021, I am a fully qualified fitness instructor and personal trainer alongside an Applied Nutrition qualification
- I have a massive interest in CBT ( cognitive behaviour therapy) which I have completed a practitioner course in over the last few months
I have also completed Becca's Diploma in Comprehensive Health & Behaviour change coaching.
I first made my way into the fitness realm back in 2018 as I began my Bachelor of Science in Physical Education degree in the University of Limerick. Since then I have experimented with various types of training, nutrition and mindset techniques with my both own 1:1 clients and throughout the UnFuck BSG programmes
I live a plant-based life therefore, I specialise in special diet requirements
My motto for coaching - ‘The body cannot exist without the mind nor can quick fixes exist alongside a sustainable lifestyle’.

Take a look inside the Programme

Sound ON! A sneak peak of what's included in your 8 week 1-1 coaching programme from Exercise Tutorials access & Workout Programmes, to workbooks & videos, the Check-In process, and your options for Fatloss, Reverse Dieting, or Muscle Gain!

"The UnfuckMethod is not about who can lose the most weight, or gain the most muscle in the 8 weeks.. it's about challenging the habits & belief systems about dieting and food that created your struggle with weight loss in the first place."

Becca Gillen

(Build Shred Grow Coach &

Creator of the Unf*ck Method)

SIGN ME UP TO 1-1 COACHING PROGRAMME!

SHRED

The SHRED programme focuses on Fatloss by implementing calorie deficit that doesn't starve you
2 Options: SHRED from Home or SHRED from the Gym
Learn how implement a calorie deficit that keeps you full & fuelled with Zero banned or restricted foods
Home SHRED: 3 workouts per week
Gym SHRED: 4 workouts per week
All workouts in the SHRED focus on Fatloss by using a combination of weights, bodyweight & conditioning exercises
Learn how to lose fat and never be hungry
Learn how to plan your social life with our Weekend Survival guide that shows you how to adjust your calories while staying in a calorie deficit
Suitable for those who want to drop body fat while learning how to have a healthy relationship with food

BUILD

The BUILD programme focuses on reverse dieting (coming out of a dieting phase) and increasing calories to allow for muscle building
2 Options: Lower Body muscle building programme or Full Body Strength & Conditioning
BUILD programmes are suitable if you have access to a gym
4 gym based workouts per week focused on Muscle Building
Reverse diet and bring calories up to a healthy level with the support of your coach
Build muscle while still staying lean
Suitable for those who have been dieting for a long time on low calories and/or those who want to build muscle

GROW

The GROW element of the programme is all about mindset and personal development
ALL 1-1 coaching programmes include the journaling & mindset coaching workbook
Learn how to plan & schedule to improve consistency
Learn how to implement a flexible dieting approach to squash fears around food
Learn Goal setting techniques to help you smash your training goals
Use the Journal & Check-in reflections to build awareness around your thoughts & mood