The program includes:

• A structured diet plan featuring smoothies and meals.

• A strict eating window to maximize fat loss.

• 4 varied smoothies and 2 high-protein, low-fat meals.

• A juice diet plan introduced when weight loss hits a plateau.

• Personalised exercise routines, including warm-up, stretches, correct form, and rest periods.

• A new nutrition and workout plan delivered every 4 weeks.

• Specific support for menopause/perimenopause symptoms and Type 2 Diabetes remission.

This program combines:

• Personalised workouts with guided videos.

• Targeted nutrition for menopause and Type 2 Diabetes.

• Tools to break through weight loss plateaus.

• Sustainable results through a holistic approach to diet, exercise, and lifestyle changes.

Yes, this program is suitable for all fitness levels, including beginners. The exercises are progressive, with video guidance to ensure proper form and gradual intensity increase.

Absolutely. The program focuses on balanced nutrition with low glycemic foods and high-protein meals that help regulate blood sugar levels and promote weight loss, which is crucial for Type 2 Diabetes remission.

The food consumption window is tailored to promote intermittent fasting benefits. Typically, it is an 8-10 hour window (e.g., 10 AM to 6 PM) depending on your lifestyle. Consistency is key for optimal results.

You’ll enjoy:

• 4 smoothies with varied flavors and nutrition profiles to keep it exciting.

• 2 high-protein, low-fat meals designed to boost metabolism, support muscle recovery, and keep you full.


Recipes are simple, delicious, and easy to prepare.

The juice diet plan is introduced during weight loss plateaus. It includes nutrient-dense juices that cleanse your body, reduce bloating, and give your metabolism a boost while maintaining energy levels.

The exercise plan includes:

• Personalised video clips with step-by-step instructions.

• Pre- and post-workout stretches to prevent injuries.

• Guidance on correct form, ideal weights, and break times between sets.

• A total commitment of 3 hours per week (e.g., 3 sessions of 1 hour each).

Yes, the program is designed to address hormonal changes, reduce belly fat, improve energy, and alleviate menopause/perimenopause symptoms like mood swings and fatigue through tailored nutrition and exercise.

You need to commit to 3 hours of training per week, spread across the week as per your schedule. The workouts are effective, time-efficient, and suitable for all fitness levels.

If progress stalls, the program introduces the juice diet plan and tweaks both nutrition and workouts to reignite fat loss.

Yes, you’ll receive continuous support and guidance, with updated plans every 4 weeks to ensure you stay on track and motivated.

A set of dumbbells or resistance bands is ideal, but bodyweight exercises are also included. The program will guide you on ideal weights based on your fitness level.

The goal is a 10kg weight loss over 12 weeks, which is achievable with strict adherence to the diet and workout plan.

Yes! With only 3 hours of training per week and simple, easy-to-follow meal plans, the program is designed for busy individuals looking for sustainable results.