TRANSFORM PROGRAMME
ONLINE


Build muscle, Burn body fat, Look and feel amazing, Transform your body.

Hi, my name is Grant Hardwell and I created the transform programme to help you shed body fat, build muscle, get healthy and ultimately become confident in your own skin. This programme focusses solely on aesthetics but will also help you get stronger and fitter. The online coaching option means you will work with me remotely.

Working with a personal trainer could be all you need to see long lasting results. Are you tired of second guessing the plan you’re on? Or maybe you just feel lost with little to no progress… Our transform programme will get you back on track and the results you’ve always wanted.

I will help you bridge the gap between your training and nutrition so we are optimising progress in reducing body fat and building muscle, whilst also making sure you’re sleeping well and recovering between sessions too.

CLIENT TRANSFORMATIONS

KEY FEATURES OF THE TRANSFORM PROGRAMME

The key features that help our clients achieve long lasting results…

Transform training programme

The Transform Programme focusses on getting you strong in the key lifts, alternating strength and hypertrophy phases for consistent progress. This is so you can pack on muscle in the right areas to create a well proportioned lean and muscular look. Training can be adapted at any point to fit in with your lifestyle, priorities or any changes to your goals. Every client will have access to our app where they can track all of their training. Includes: Video demos, Workout feedback where needed, Specific weakness development, Adaptable for all levels / Abilities / Equipment.

Custom nutrition

We do not believe in a one size fits all approach when it comes to nutrition, but we do believe in helping you find out what works best for you. Your coach will align your nutrition plan to support optimal performance and a lean and muscular physique, all whilst making sure it feels sustainable and enjoyable. Talk to your coach about accountability in ways that work for you – whether that’s tracking food on a daily basis or just a once in awhile check in on how things are going.

Recovery

With any approach you take, you will inevitably experience forms of stress on the body and mind. Whether that be from training, pressure at work, stresses of a hectic family life, and all kinds of challenges we face on a day to day basis. This is why we make it a priority to also focus on your recovery, such as, tailored training specific to you with recovery/rest days, meal timing, eating whole foods, ways to improve and maintain quality sleep, and practical methods to unwind and destress for a calmer mind.

Get In Touch

If you’d like to talk to us about our Transform Programme or just have a question then please email us info@athleticpursuit.co.uk or book a free phone consultation…

HOW IT WORKS…

1. Initial assessment

The initial assessment is to find out about your background and your goals. You will be sent this form via a link to start filling in on your own and then going over it with your coach via video call or over the phone. You and your coach will then collaborate and work backwards from your goals, creating the first actionable steps that are going to kick start the process.

2. Training assessment

Your coach will get a baseline on your strength, conditioning, and how you move – accounting for your level and any past injuries. We can also watch your training videos and give you feedback, and answering questions along the way. Once this assessment has been completed your coach will better understand your body and what it needs in order to safely progress. Either the beginner, intermediate or advanced training programme will then be added to your app.

3. Custom plan

From here you will start executing your plan, which is ongoing and will/can be adapted to what ever life throws at you, your coach is just a message or phone call away. Talk to your coach about accountability in ways that work for you – whether that’s checking in weekly or just a once in awhile check in to see how things are going. You will also have access to resources on training, nutrition and recovery specific to your goals accessed in the app.

WHAT WE WORK ON WITH OUR CLIENTS

Behaviours are the key factor to achieving any goal and this is at the forefront of our coaching approach, helping clients master key behaviours below will set you up for a lifetime of health, wellness and fitness.

    • Replacing processed foods with whole, minimally processed foods (such as fruit and vegetables)
    • Building a roster of high-quality, nutrient-rich foods that the client enjoys and will reliably eat.
    • Supplementing to fix basic deficiencies
    • Creating meal templates that cover the bases (e.g. protein, healthy fats, colourful plants) 
    • Addressing any major “nutrient leaks” (e.g. nutrient depletion from activity or medications, GI malabsorption)
    • Drink more water
    • Exploring better quality drink options
    • Cutting back on alcohol; adjusting social behaviours
    • Creating satisfying, nutrient-rich meals and eating them properly – slowly, mindfully, with enjoyment. 
    • Slowing things down and eat slower
    • Appetite awareness 
    • Creating a regular, balanced eating schedule
    • Creating “normal” healthy, balanced eating habits and mindset (for eating disorders)
    • Awareness of physical fullness and satiety
    • Appropriate portion sizing
    • Separating food from feelings; learning to regulate and express their emotions in healthier ways
    • Adding activity to your daily lives and building consistent exercise habits
    • Balancing intensity and recovery; addressing chronic injuries or tightness.
    • Building a sleep ritual and good sleep behaviours
    • Sleeping 7-9 hours per night consistently 
    • Boosting nutritional quality
    • Adding regular recovery-type activities (e.g. massage, yoga)
    • Learning to cook and prepare food
    • Learning to shop efficiently and effectively; being an informed food consumer
    • Learning to communicate effectively and clearly, learning to define boundaries and expectations with others
    • Planning and preparation; time management; thinking proactively
    • Making choices on a continuum; trying to be ‘just a little bit better’; looking for incremental improvement
    • Having self compassion
    • Adopting a growth mindset (anything is possible; just keep practicing and trying)
    • Achieving consistency
    • Slowing down, prioritising, being more mindful and choice-full 
    • Creating environments and surroundings that support their goals
    • Making better choices simple, easy and convenient
    • Find fit friends and team members 

HOW TO SIGN UP

Before signing up to our Transform Programme we offer a 30 minute consultation, we can advise you on how long your goal may take and recommend the best package for you. Click here to fill in our consultation form.

12 Week Transform Programme

£567 /one off payment

  • Transform training programme delivered via app.
  • Nutrition coaching.
  • Meal plan with calories and macros calculated.
  • Recovery protocols.
  • Accountability check-ins/calls/messages.
  • Support via messenger in app.
  • Training & nutrition resources.
PAY
12 Week Transform Programme

£199 /month

  • Transform training programme delivered via app.
  • Nutrition coaching.
  • Meal plan with calories and macros calculated.
  • Recovery protocols.
  • Accountability check-ins/calls/messages.
  • Support via messenger in app.
  • Training & nutrition resources.
PAY

CLIENT TESTIMONIALS

FAQ’S

See what questions we get asked frequently before people sign up…

  • The great thing about the athlete program is that anyone would benefit from it. The program is completely customisable to your wants, needs and goals. Don’t worry about things being too difficult, we have a beginner, intermediate and advanced option, your coach works together with you through an initial assessment to conjure a plan that is unique to you and your ability.

  • This is largely dependant on you and your schedule, the training can be adapted to 2, 3, 4, or 5 sessions per week. You and your coach will both create a training schedule that works best for you. Your schedule may also change over time, and your coach can adjust your plan accordingly. The beginner programme has 3 workouts per week, intermediate has 5 and advanced has 6, but as mentioned above they can be customised.

  • Our coach has a precision nutrition certificate and has years of experience coaching sustainable methods that help clients perform better inside and outside the gym, feel healthier and look better too.  Our approach is not a one size fits all, nutrition is largely based on behaviours and knowledge, with some clients needing help with reducing processed foods and replacing them with whole foods and knowing how to cook them. Other clients may need to drink more water and a detailed calorie/macronutrient plan. Your coach will provide all the information and accountability you need to form habits that support your needs and give you the confidence to make great nourishment part of your everyday routine.

  • Whether you have a nagging injury from the past or a new issue pops up, your coach will make sure you are training safely and as pain free as possible. Your coach can program recovery workouts and recommend lifestyle practices that promote healing, and incorporate movements to work around your injuries and strengthen you over time. There is almost always a way to keep moving safely, and your coach will guide you through the process so you won’t have to guess how to modify workouts on your own.

  • Your coach will be checking your workout results frequently throughout the week to answer any questions that come up and provide coaching notes if needed. The more information you add to your workouts in the TrueCoach app, the more your coach will be able to give feedback and fine tune your program. If appropriate for you, coaches will also add a weekly check-in to your program to see how your training, nutrition, and lifestyle factors such as stress and sleep are going. Your coach will also have a 30-45 minute Zoom call with you once per month, which is a great opportunity to make sure you are loving your program and to plan ahead for the next phase.

  • We are committed to forming deep and lasting relationships with our clients, this is why the athlete program is a three month process. Once the three months are up you and your coach can discuss the best next step, we have additional training phases that can be added. Clients who want to stay on and work with us for longer can do so and at a discounted rate.

  • There are two options to sign up, either pay in full at a discounted rate or pay monthly option. From there you will be directed to fill in your initial assessment and arrange a video call with your coach.

    If you’d like to talk to our coaches before you sign up please fill in the free consultation form on our contact page.