Reset to Rise
Build strong foundations for sustainable fat loss, strength and long-term health.
Reset to Rise is a 12 week strength training and nutrition programme designed to help women improve body composition, support metabolism and build consistent healthy habits that last.
Through structured strength training, balanced nutrition guidance and realistic lifestyle support, this programme helps you feel stronger, more energised and more confident in your body without extreme dieting or unsustainable approaches.
Who this programme is for:
Reset to Rise is designed for women who want a clear, supportive structure for improving their health, fitness and body composition.
You may feel ready for this programme if you:
-> Want to lose body fat in a sustainable way
-> Want to feel stronger and more confident in your body
-> Feel inconsistent with nutrition or exercise
-> Want guidance without restrictive dieting
-> Want to improve energy levels
-> Want to build muscle and support metabolism
-> Want structure with strength training
-> Want to develop realistic healthy habits
-> Feel overwhelmed by conflicting health advice
-> Want an approach that supports long term health
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How Reset to Rise helps
Reset to Rise focuses on building strong foundations so fat loss becomes easier and more sustainable over time.
Rather than relying on extremes, the programme supports your body through consistent strength training, balanced nutrition and repeatable habits that work in real life.
This approach helps support metabolism, muscle development and stable energy levels while improving body composition in a way that can be maintained long term.The goal is not perfection, but consistency.
What we focus on
• Strength training for women to support metabolism and muscle
• Balanced nutrition that supports energy and satiety
• Improving body composition through sustainable fat loss
• Adequate protein intake to support muscle development
• Fibre intake to support gut health and appetite regulation
• Consistent training routines that fit into real life
• Stable blood sugar to support energy and reduce cravings
• Building confidence in the gym environment
• Developing long-term healthy habits
• Supporting women’s health through realistic structure
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Programme Overview
Reset to Rise is a structured 12 week programme combining progressive strength training with balanced nutrition guidance.
The programme is designed to help you create consistency with both exercise and nutrition so your body is supported to build muscle, improve metabolism and gradually improve body composition.
Strength training remains consistent throughout the programme, with a focus on progressive overload, movement quality and realistic scheduling.
Nutrition guidance focuses on balanced meals including protein, fibre, healthy fats and carbohydrates to support energy, satiety and long-term health. Without restrictions! You can still enjoy a balance of foods you love, I will teach you how you can have the best of both worlds and still stay lean.
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What is included in the programme
✔️12 weeks of structured strength training
✔️2 upper body workouts each week
✔️2 lower body workouts each week
✔️mobility sessions to support recovery and movement quality
✔️walking guidance to support cardiovascular health
✔️education on balanced nutrition principles
✔️guidance on protein intake to support muscle
✔️guidance on fibre intake to support gut health
✔️support with developing sustainable routines
✔️flexible nutrition, you can create your own plan from our meals + shopping list from the recipes to make your life easier!
✔️structured weekly training schedule
✔️clear exercise demonstrations
✔️support for building confidence in the gym
✔️real person messaging support (your coaches!)
The programme is designed to be realistic, supportive and repeatable.
How this supports
sustainable fat loss
Sustainable fat loss is best supported when the body feels nourished, strong and supported rather than restricted.
By focusing on strength training, adequate protein intake and balanced nutrition, Reset to Rise helps support metabolism and muscle development which are important for body composition changes.
Improving muscle mass supports metabolic health and helps the body use energy more efficiently.
Balanced meals help stabilise blood sugar levels which may support more consistent energy levels and appetite regulation.
Over time, these foundations help create an environment where sustainable fat loss can occur without extreme dieting approaches.
Strength Training Philosophy
Strength training is included as a core part of Reset to Rise because muscle plays an important role in long term health.
Building muscle supports:
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metabolism
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bone density
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insulin sensitivity
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strength and mobility
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confidence
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healthy ageing
The programme includes two upper body and two lower body sessions each week to provide structure while allowing flexibility.
Strength training remains consistent throughout the programme, with adjustments guided by biofeedback rather than removing movement entirely.The aim is to support progress while maintaining a sustainable approach to exercise.
Nutrition Philosophy
Reset to Rise supports a balanced approach to nutrition.
Rather than removing foods or following restrictive rules, the programme focuses on building balanced meals that support energy, satiety and overall wellbeing.
Nutrition guidance includes:
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adequate protein intake to support muscle development
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fibre intake to support gut health and appetite regulation
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balanced meals to support stable energy levels
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practical habits that fit real life
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reducing reliance on highly processed foods without eliminating flexibility
The focus is on creating a way of eating that can be maintained long term.
Expected Outcomes
By the end of the 12 weeks, many women experience:
✔️improved strength
✔️increased confidence in the gym
✔️more consistent nutrition habits
✔️improved energy levels
✔️improved body composition
✔️better understanding of balanced meals
✔️increased protein and fibre intake
✔️more structured weekly routine
✔️improved confidence in their body
✔️greater clarity around sustainable fat loss
Individual results vary depending on consistency and starting point.
Who this is not for
This programme may not be suitable if you:
❌are looking for a quick fix approach
❌prefer extreme dieting methods
❌do not want to include strength training
❌are not ready to build consistent habits
❌are looking for a short-term solution only
Reset to Rise is designed for women who want a realistic and sustainable approach to improving their health.
FAQS
Do I need gym experience? No. Exercises are structured in a clear and supportive way to help build confidence over time.
Can I follow this programme at home? Yes. Exercises can be adapted depending on equipment available. We have programmes for at home and programmes for in the gym.
Is this suitable if I have not exercised consistently before? Yes. The programme is designed to help build structure gradually.
Will this help with fat loss? The programme focuses on supporting sustainable fat loss through strength training, balanced nutrition and consistent habits.
Do I need to follow a strict meal plan? No. Guidance focuses on balanced nutrition principles so you can build habits that work long term.
How long are the workouts? Most workouts can be completed within a realistic timeframe to fit into a busy schedule.
Start building strong foundations
Reset to Rise supports women in developing consistent strength training and balanced nutrition habits that support long term health, metabolism and body composition.
If you are ready to feel stronger, more energised and more confident in your body, this programme provides a supportive and realistic structure.
