Support from friends, family, and professionals is invaluable during any journey. You’ve guessed it, this week’s booklet is on HELPFUL SUPPORT.

This week takes a look at how support from others can help you to achieve your goals.

Recipes of the week



Meat / Fish Main Meal

Meat/Fish Main Meal

Vegetarian Main Meal

Vegetarian Main Meal



Warm up and cool down after every workout you complete. Check you’re fit to do these exercises with your GP if you have any injuries, medical conditions, or concerns that may prevent you from exercising.


Intermediate Hiit Workout

This workout is short and sweet - but not for the fainthearted. Your heart will certainly be pumping. No equipment is necessary.


Six-minute ab burn

Do this anytime anywhere to set your abs on fire and work up a quick sweat. No equipment is necessary.


Upper Body Burn

This one is for the whole upper body. Working your chest, arms back and core in the ultimate 20-minute workout. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.

Sleep & Meditation


Reset Breathwork

A breathwork session designed to help you switch off, relax and move from a long day into a peaceful, calm state.

Have a good night’s sleep

Deep sleep visualisation

This is a short meditation to help you drift off to a nice restful sleep.