Frequently asked questions.

Every program is built from scratch for you by our coaches, not generated from a template. For Gold level, your plan changes every week based on your actual results, not a fixed schedule. You also have direct access to your coach through messaging and regular calls.

Through the app. Clients have unlimited messaging access to their coach, with responses within business hours. Gold clients also have scheduled weekly calls on top of that.

Every check-in on Silver and Gold starts with a short form so your coach has your numbers and notes ahead of time, then it's reviewed together in a live video consultation, never just a form you fill in and never hear back on. You talk through your week, your results, and what needs to change, and your coach adjusts your plan on the spot.

Gold puts us in your corner every day, with your training and nutrition built and reviewed by our coaches. This includes weekly one to one calls, priority support, and a plan that adapts to your real results. It's the difference between following a plan and being coached through one, which is why most people choose it.

Most clients begin to notice changes in energy and fitness around weeks 4 to 6, with visible results from week 8 onward. It's important to remember that results are entirely individual. Because everyone starts with a unique baseline, lifestyle, and daily habits, there are no guaranteed timelines or identical outcomes. Your specific results depend heavily on your starting point, consistency and execution. That is exactly why our weekly check-ins exist, to adapt the strategy to your life and keep you on track.

No. We start with simple, habit-based structure, protein, hydration, consistency, before introducing food tracking, and only if it's genuinely useful for you. About 80% of results come from getting the basics consistent, not from advanced tracking or restriction.

That's normal, not a failure. Your coach will ask what happened and what got in the way, then adjust the plan with you. There's no judgment and no punishment plan, just a conversation about what to change next.

Not quite. A drop on the scale can be water or muscle as well as fat. We coach specifically for fat loss, protecting your muscle with enough protein and progressive training so the number that changes is the one you actually want gone, and it stays gone.

Most past attempts were generic and done alone, so the first busy week knocked them over. Your plan here is personalised, reviewed weekly against your real results, and backed by an actual coach, not an app notification. We adjust with you when life gets in the way instead of leaving you to restart from scratch.

That's the main risk with crash diets, and the reason we train and eat around it. Enough protein plus a progressive training program signal your body to hold muscle while burning fat for fuel, so you end up looking leaner, not just smaller.

It depends on training history, genetics and consistency, so we won't promise a fixed timeline. Most people feel stronger within a few weeks and see visible change over a few months of consistent progressive training, with beginners often progressing fastest.

Not by accident. Significant muscle size takes years of deliberate training and eating, and it's even harder for women given natural hormone levels. What most clients actually build is lean, visible strength, and you stay in control of how far you push it.

Body recomposition means building muscle and losing fat at the same time, rather than bulking then cutting. It takes longer to see, usually 3 to 6 months for meaningful change, because you're managing two goals together, but the result holds up better since you're not sacrificing strength along the way.

Not necessarily. Many clients recomposition at or close to maintenance calories, particularly early on. Protein intake, progressive training and recovery matter more than aggressive restriction, and we set your targets from your actual starting point.

Yes. Every nutrition program is built and reviewed by our nationally recognised nutritionists and accredited exercise scientists, so your food plan is grounded in how it actually interacts with your training, not generic influencer advice.

Yes. Vegetarian, vegan, gluten-free, or simply foods you don't like, your plan is built around what you actually eat, not a generic template you have to force yourself into.

No. We set calorie and macro targets, not a fixed list of meals. You choose what to eat to hit those numbers, which is more flexible and easier to sustain than eating the same things on repeat.

A template is built for an average person who doesn't exist. Your program is built around your movement patterns, equipment, weak points and schedule, and it changes week to week based on how your body actually responds, which a static template can't do.

It's gradually increasing the demand on your muscles over time, more weight, more reps, better technique, so your body keeps adapting instead of plateauing. Every session in your program has a specific, planned progression built in.

Your coach adjusts your program around it. Travel, new equipment, illness, these are all things we accommodate rather than expecting you to pause. Gold clients can request changes any time, and Silver clients get monthly updates that factor in what's coming up.

Your program is built around the days you genuinely have, typically 3 to 5 sessions a week. We won't hand you a 6-day plan if you only have time for 3. Consistency with a realistic plan beats a demanding one you can't sustain.

Bronze and Silver plans can be cancelled at any time (T&C applies). The Gold plan has a 12 week minimum commitment, after which you can cancel at any time. We ask for a minimum commitment on Gold because meaningful body recomposition takes time, and we want to give your program the runway it deserves to deliver real results.

Bronze gives you the app and self-tracking tools without direct coaching. Silver adds a monthly personalised program, monthly video check-in, and direct messaging with your coach. Gold is the full experience: weekly program updates, weekly 1:1 consultations, priority support, and a plan that adapts to your real results every week.

Your whole program runs through one app, powered by HubFit, which is exactly why we chose it. It is free on iOS and Android. Once you start, your coach sets up your fully personalised app for you, so your training, nutrition, check-ins and habits are waiting the first time you log in.

No, and that is the whole point. Training, nutrition tracking, recipes, check-ins, progress photos, habits and coach messaging all live in one place, so you never have to juggle tools again.

Not at all. The app works completely on its own. If you do wear an Apple Watch, Garmin, Fitbit, Oura, Whoop or similar, you can connect it so your steps, heart rate and sleep sync automatically.