The Foundation
3 months. Learn to train. Learn to eat. Build something that lasts.
You are not unfit. You are undertaught.
Nobody sat you down and explained how to actually build a body you love. How to lift with intention. How to eat in a way that works with your hormones instead of against them. How to stop the cycle of starting strong, falling off, and convincing yourself you just lack discipline.
You do not lack discipline. You lack a foundation.
That is what this is.
This is for you if...
- You have been going to the gym but following the same program you found online three years ago.
- You are eating healthy but have no idea if your calories or protein are anywhere near right for your goals.
- You dread the weights floor because nobody ever properly taught you what you are doing.
- You start well every time and fall off after a few weeks because the plan does not fit your actual life.
- You are ready to stop guessing and start building something real.
What The Foundation actually does
Most 12-week programs hand you a workout and a meal plan and wish you luck. The Foundation is different because the goal is not just to get you through 12 weeks. It is to make sure that when those 12 weeks are done, you know exactly what you are doing and why - so you never have to start from scratch again.
I spent years exercising without actually training. Going through the motions, following whatever program I had saved on my phone, eating less when nothing was working, wondering why my body refused to change.
Nobody told me about tempo. Nobody explained protein. Nobody taught me that the problem was not my effort - it was that I had never been given the right information for my body, my age, and my life.
That is what The Foundation gives you. Everything I wish someone had handed me at the start of my fitness journey, built into 12 weeks that will change how you train and eat for the rest of your life.
The three pillars of the program
Get the basics right
Learn to train with intention. Tempo, rest periods, mind-muscle connection - the fundamentals nobody taught you that change everything. You will understand why slowing a movement down builds more muscle than rushing through it. Why 3 sets of 15 of everything is not a strength program. Why the way you breathe, brace, and position your body in every rep is the difference between results and injury. This is the training education your body has been waiting for.
Training & nutrition, together
You cannot build a body on training alone. The Foundation takes the confusion out of nutrition without turning every meal into a calculation. You will learn what your body actually needs in terms of calories and protein at this stage of life, how to track without obsessing, and how to eat in a way that fuels your training, supports your hormones, and works around a family dinner table. No cutting out food groups. No meal plans that only feed one person. Just clear, practical knowledge you will use for the rest of your life.
The entry point
The Foundation is deliberately designed as the beginning. Not a standalone quick fix - a starting point built for longevity. You will leave these 12 weeks with correct movement patterns that protect your joints for decades, nutritional habits that no longer require willpower to maintain, and a relationship with training that is based on what your body can do rather than punishment for what it looks like. If The Recomp is where the transformation happens, The Foundation is what makes it possible.
What's included :
- Fully customised training program designed for your goals, updated every 4-6 weeks.
- Personalised daily calorie and macro targets.
- Fortnightly 1:1 check-in with personalised written feedback, voice note or video as needed.
- Daily in-app chat messaging with Sharon.
- In-app food logging, habit tracking, step targets, and progress photos.
- 7-day food plan updated monthly.
- Downloadable shopping list.
- Full recipe library of 500+ recipes.
- Educational resources.
- Cardio programming tailored to your goal and your phase.
- Monthly Zoom Call as needed.
- Access to the Facebook Group.
Ready to build your foundation?
The Recomp
6 months. 3 phases. More muscle, less fat, real results.
You have tried doing more. More cardio. More restriction. More willpower. And you are exhausted from it.
The Recomp is not more of the same. It is a complete, phased 1:1 coaching program built specifically for people who are ready to stop starting over and finally build a body - and a life - that feels like theirs again.
Over 6 months you will lose fat, build real muscle, and rewire the habits, nutrition, and training approach that will carry you forward for decades. Not just short-term.
This is not a program you suffer your way through.
It is built around your life - your family, your schedule, your work, your training history. Because I've lived the version of your story where nothing worked, where my body felt like the enemy, where starting over became a habit in itself. I'm not coaching from a textbook. I'm coaching from the other side of it.
Not above you. Right beside you.
This is for you if...
- You are eating well and training but nothing is actually changing.
- You feel softer, heavier, and more tired than you did five years ago and you cannot figure out why.
- You have done the 8-week challenges, the cleanses, the HIIT classes, and you are still in the same place.
- You know you need to lift weights but have no idea how to do it effectively for your body right now.
- You are done with all-or-nothing and ready for something that actually fits your real life.
Three phases of The Recomp
Phase 1 : Months 1 & 2 Reset + Build
Before we push, we lay the groundwork. This phase is about establishing your baseline - understanding exactly how your body is responding to food and training right now, building progressive overload into your program and locking in the sleep, stress, and recovery habits that make everything else work. Most people are surprised to discover that what their body needs first is not more intensity. It is more intelligence.
Phase 2 : Months 3 & 4 Push
This is where we increase the demand on your body in a deliberate, strategic way. Your training intensity lifts. Your macros are refined based on real data from Phase 1 - not a generic formula, but what is actually working for your body. You will understand periodisation, why your program changes, and how to keep making progress instead of plateauing. This phase is where most people start to genuinely feel different - stronger, more capable, more in control.
Phase 3 : Months 5 & 6 Recomp
True body recomposition. Losing fat and building muscle simultaneously - the thing most programs say is not possible. It is possible. It just requires the foundation you have spent four months building. By this phase your habits are locked in, your nutrition is second nature, and your training is purposeful. This is where you see it.
What's included :
- Fully customised, progressive training program updated every 4-6 weeks across all three phases.
- Personalised daily calorie and macro targets, refined as your body adapts.
- Fortnightly 1:1 check-in with personalised written feedback, voice note or video as needed.
- Daily in-app chat messaging with Sharon.
- In-app food logging, habit tracking, step targets, and progress photos.
- 7-day food plan updated monthly.
- Downloadable shopping list.
- Full recipe library of 500+ recipes.
- Educational resources added to your program throughout the 6 months.
- Cardio programming tailored to your goal and your phase.
- Monthly Zoom Call as needed.
- Access to the Facebook Group.
Ready to recomp?
The Transformation
12 months. 6 phases. The last program you will ever need to start.
You're done with the 8-week challenges...
You have done the restarts. The Monday morning fresh starts. The cleanses, the challenges, the new gym memberships. You have put in real effort and seen real results - for a while - and then watched them slip away when life got loud again.
The problem was never your commitment. It was the timeline. Twelve weeks is enough to feel different. It is not enough to become different.
The Transformation is built on a simple truth that most programs ignore - lasting change in your body, your habits, and your relationship with food and training takes longer than three months. It takes a full year of deliberate, progressive, intelligent work. And it takes someone beside you for all of it.
This is that program.
The Transformation is my most comprehensive 1:1 coaching program - and the most economical way to work with me across a full year.
This is for you if...
- You are done with short programs that get results and then disappear.
- You want to commit fully - one year, one coach, one clear plan - and never have to start over again.
- You are a high-achiever who knows that the best investment you can make right now is in yourself.
- You want the most personalised, most supported, most complete transformation available.
Twelve months. Six phases. One complete transformation.
Phase 1 Months 1 & 2 : Reset + Build
Before we push anything, we build the base. Establish your baseline nutrition, introduce progressive overload into your training, and lock in the sleep, stress, and recovery habits that make everything else work. Most people discover in this phase that their body does not need more intensity. It needs more intelligence.Phase 2 Months 3 & 4 : Push
Training intensity increases deliberately. Your macros are refined based on real data from Phase 1 - not a generic formula, but what is actually working for your body. You will understand periodisation, why your program changes, and how to keep making progress instead of plateauing. This is where you start to feel genuinely different.Phase 3 Months 5 & 6 : Recomp
True body recomposition. Losing fat and building muscle simultaneously. This is possible - it just requires the foundation you have spent four months building. By this phase your habits are locked in, your nutrition is second nature, and your training is purposeful. This is where you start to see it.Phase 4 Months 7 & 8 : Refine
Your body has changed. Now we refine. Training is adjusted to reflect your new capacity. Nutrition targets are recalibrated. We identify what is working exceptionally well and double down on it, and address anything that still needs attention. This phase is where the work becomes precise.Phase 5 Months 9 & 10 : Peak
This is the phase most programs never give you because they end too early. Your body is strong, your habits are solid, and your nutrition knowledge is deep. Now we push toward your personal peak - the best version of your body composition that is sustainable, healthy, and built to last. Not a photoshoot prep. A real life peak.Phase 6 Months 11 & 12 : Maintain & Lock In
The most underrated phase of any transformation. You have done the work. Now we make it permanent. This phase is about building the systems, knowledge, and confidence that mean you never need to start over again. You leave The Transformation not just looking different - but knowing exactly how to maintain and continue building on your own.
Every phase builds on the last. Your training, nutrition, and habits evolve across the full year.
Nothing is generic. Everything is built around you.
What's included :
- Fully customised, progressive training program updated every 4-6 weeks across all six phases.
- Personalised daily calorie and macro targets, refined as your body adapts throughout the year.
- Fortnightly 1:1 check-in with personalised written feedback, voice note or video as needed.
- Daily in-app chat messaging with Sharon.
- In-app food logging, habit tracking, step targets, and progress photos.
- 7-day food plan updated monthly.
- Downloadable shopping list.
- Full recipe library of 500+ recipes.
- Educational resources added to your program throughout the 12 months.
- Cardio programming tailored to your goal and your phase.
- Monthly Zoom Call as needed.
- Access to the Facebook Group.
- One coach, one relationship, one year to transform.
Ready to transform?
Training Plans
One off training plans
Have a specific event or goal you are training for?
Events, competition sport, build certain movement patterns.
I can write you a personalised, one off plan that works towards whichever goal you are looking to achieve.
Nutrition Plans
One off nutrition plans
Just want a meal plan, calories or macros?
I can create you an in-app plan to follow, or calculate your clories and macros for each training phase and coach on flexible dieting, with in-app tracking for your nutrition.
Intro to Strength
8 week gym program
Your first step into the weights room.
- Built for Beginners. No experience needed. No judgement. Just a clear, structured program that teaches you exactly what to do, how to do it from your very first session.
- 3 days a week, in the gym. Upper body, lower body, full body. Three sessions per week that fit around your life and build real, progressive strength over 8 weeks.
- You are not alone in this. Access to me as your coach via in-app chat and a community forum. Because starting something new is easier when you are not doing it by yourself. or product group.
How it works
Choose your program & enquire about coaching
Choose from a number of programs, covering 3, 6 or 12 months
- The Foundation
- The Recomp
- The Transformation
Onboarding, health history & goal setting
You will receive a link to download the app and create your account.
Complete a health and fitness questionnaire and medical disclaimer. I use this to understand your history, any injuries or limitations, and what you are working toward. No assumptions. No generic approach.
Your program is built & you get started
I will create your customised plan and contact you in app to get started.
There will be videos to watch and guides to read to introduce concepts and get you familiar with the program and app.
I know what it feels like to start over. I did it for years. New program, new Monday, new version of the same cycle.
What I did not have was someone beside me for long enough to actually finish what we started. Long enough to get through the hard months, the plateaus, the life events that derail everything, and come out the other side with something real.
That is what 6 - 12 months of coaching will give you. Not just results - permanence.
You're a high-achieving woman who has tried everything and is exhausted from it. You don't need another 8-week challenge. You need a coach in your pocket, someone who will back you and be with you the whole way.
I am that coach. It's time to say yes to you. It's your time to transform.
Sharon x