The monthly coaching programmes allow your to learn the Unf*ck Method at a steady pace over a one year period. Self-paced learning with modules released monthly. Worksheets can be submitted for review by your coach when you are ready to move onto the next module.
Nutrition, Energy Balance & Body Recomposition Programme
- Learn about diet culture and the impact it's had on your body image & relationship with food
- Learn about energy balance and metabolism, and how these contribute to our caloric needs & demands
- Learn how to break the restrictive behaviours that come with 1200 calorie diets, binge-restrict cycles, and yo-yo diets
- Learn all about Body Composition and how to finally break up with the scales
- Learn all about nutrition - calories & macros, water & hydration, vitamins & minerals and how to increase your knowledge
- Learn how to INCREASE or DECREASE your calories based on your goals: fatloss, maintenance, or muscle gain
- Calculate your own calories and macros as well as learning alternative methods for tracking food
- Learn how to plan a diet break, a reverse diet, and break the binge eating cycle
- Learn about hormones and Nutritional differences for women
- Learn about appetite & 'normal' eating
Training & Performance Programme
- Topics covered:
- Fundamentals of Training & Exercise
- Perform a needs analysis using the assessments & goal setting workbook
- Learn how to build & create your own training programme based on your goals:
- Strength training
- Hypertrophy Training
- Muscle Gain
- Fitness & Performance
- Learn about the impact of Diet Culture on how you exercise
- Adjustments to training around Menstrual Cycle
- Learn how to rest & reset (and not feel guilty!)
- Energy Systems
- Pre & Post Workout Nutrition
- Progressive Overload
- Learn correct form
- Supplements - if & when you need them
- How to use Training & Exercise for Personal Development
Mindset & Personal Development Programme
- Learn solution based problem solving and how to use it for ANY struggle you are facing
- Learn how to set goals and take action for self improvement
- Dive deep into learning who you are with Identity work
- Learn how to break away from negative thinking and change your perspective
- Learn how to build a bulletproof mindset and become a more balanced and rational thinker
- Learn how to recognise and manage emotions in a healthy way
- Challenge unhealthy behaviours and learn skills to create healthier habits
- Become clear on your values and beliefs and how to live a life guided by them
- Learn tools for increasing productivity and focus
- Unravel your motivations - passion, purpose & drive
- Learn how to build resilience
- Learn how to set boundaries and stick to them
See inside the Programmes with the 360 tour
Gain The Tools That Last A Lifetime
When you have can't fuck with me confidence and a better understanding of your own thoughts & behaviours, you can start on your new journey knowing:
➔ How to plan a fatloss, maintenance, or muscle gaining phase
➔ How to incorporate diet breaks, reverse dieting and change body composition
➔ Learn to really get to know yourself - unravel your true identity
➔ Build self-awareness, become resilient and grab life by the balls!
➔ You are a powerful, badass soul that can do anything you put your mind to
