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3- OR 12-MONTH PROGRAMS

Our flagship 12-month program is designed to give you the tools, knowledge and confidence to manage your body composition for the next twenty years. We understand the work and family commitments that make training harder and eating better somewhat challenging from age 30 to 50, so we develop strategies to overcome them before you get there.

We bring a unique blend of experience and education to develop a personalised approach to manage your body composition while achieving performance and body composition goals throughout the year. Having worked with hundreds of clients since 2014, we have developed strategies to manage the challenges that our clients face on a daily basis.


 
 

WORK TOWARDS SPECIFIC GOALS

During the 12-month program we will typically work towards the following goals*:

  • 15-18% body fat

  • run a half-marathon

  • bench press bodyweight for five reps

  • do five pull ups

  • have a nutrition strategy you could explain simply to someone on the train

We design a personalised training and nutrition strategy to get you from where you are now to achieve each of these goals across the next year. Along the way, you will develop an insight into the type of training that suits you as well as getting through some hard work to achieve some lifetime performance goals.

*There is some scope to change these goals before you get started.


 
 

PERSONALISED STRATEGY

Every body recomposition strategy is personalised to the individual. Our job is to get you from where you are right now to achieving each of your goals over the next 12-months. It will not be easy and most people have to prioritise training and nutrition a bit higher than they have been.

The upside is that 12-months of working hard with a dedicated coach you will lead you to achieve lifetime physical and body composition milestones, all while developing an understanding of the best training and nutrition approach that allows you to manage your own body composition.


 
 

IFN TRAINING APP

The training program is hosted on our training app that allows you to view and track workouts, watch exercise demonstrations and monitor your training and body composition progress.

Each new training program comes with a PDF guide containing an overview of the phase, outlines every workout and provides any other information that you might find useful over the next month. This also contains nutrition advice with reference to The Rules of Recomposition to help achieve your body recomposition goals.


 
 

WANT TO LEARN MORE

1:1 Coaching is not for everyone - it is an intensive online coaching program that requires weekly email check-ins, fortnightly video consultation and recording your training and nutrition at times.

If you would like to learn more about 1:1 Coaching please download the guide below.