Are you ready to discover a happier, healthier, more confident and more energised version of yourself?
A realistic 10 week program that will guide you and motivate you towards achieving an imperfectly perfect healthy and happy lifestyle balance. See and feel the physical and emotional results you crave.
What you can expect:
+ The option to join exclusively from home, or add it to your Lockyer Valley membership
+ Access to ALF Health online portal
+ 4 x 5 day varied macronutrient meal plans (gluten free, dairy free and vegetarian options)
+ Custom calculated macronutrients for food tracking to support your individual goals
+ 3 x achievable, effective 10-minute workout videos a week (we do them together)
+ Over 25+ bonus workout videos
+ Weekly live check ins and mindset coaching
+ Webinar with other health professionals
+ Fun events as a group
+ Access to a private Facebook community support group
+ Weekly fun fitness tasks & challenges
+ Recipe database
+ Nutrition guidelines & other resources
+ Discounted supplements
+ Regular check ins and accountability
WeeklyDirect Debit for 10 Weeks
Here’s what my amazing clients have to say…
“I found by being apart of the online program I had the motivation to do better for myself and actually get my shit together.
My body shape changed and I felt strong and healthy and for the first time in a long time – and I was actually being told I looked fit and healthy!!”
“Amanda, you’re amazing! And definitely go above and beyond for all of us! You get out what you put in. And I’m giving it my all. And loving the results and the person I’m becoming. Can’t thank you enough!”
“At the start of term 2 I felt like I was just signing up to another gym yet again, saying I was going to achieve all these thing that I’ve said so many times before but never actually achieved and now I feel like I really am on the path to achieving all the things I have set out and I now know that I haven’t just signed up to any regular gym, ALF is so much more than that, the continued support and personalisation is more than I could have ever expected!”
“I expected it to be good, however, it has been way more than I expected. Not only am I getting access to the awesome recipes and getting to train with amazing ladies, I am getting so much support from the women who are on the journey together and you amazing trainers. We are such a supportive group of women (which is hard to find!) that are there to celebrate our wins and help when we are feeling low, we all just get each other and I LOVE IT!”
“At the start of Term 2 I felt like I probably just wasted money because I could never stick to anything before. And now I feel like I found the right place to be as an ALF member. I mentally and physically feel so much stronger than ever before and I can’t wait to continue to get to my goal !”
“I just wanted to say thank you 😍
The online challenge has been amazing. I have lost a total of 7kg and have learnt to kick bad habits and start to enjoy a happy healthy lifestyle. I have loved all the yummy recipes that have been shared and the workouts are great, they weren’t too long so they’re easy to fit into a busy schedule.”
“The workouts are amazing and while challenging they are simple enough to understand and do on my own. Also the amount of support and trust between everyone is amazing and really helps with motivation”
“I came into this without a lot of expectation as to not create a lot of pressure for myself. It has blown me away how much I look forward to the Monday chats and just reading how everyone is getting on and seeing where their journey is taking them.”
“At the start of term 2 l felt very anxious and overwhelmed. I disliked who l was, I always looked at things with a negative attitude, Never believed in myself and now l have a better mindset and look at things with a better and much more positive perspective.”
“At the start of term 2 I felt lethargic and really unhappy with myself. My mental health was getting me very down and I wasn’t giving the best of myself to my family.
Now I feel so energetic and happy (most of the time!) I feel like I CAN change my body and my health, I know that this isn’t the end, but just the beginning of me getting to where I want to be. Thankyou Amanda and Kyrsten 💕”
Frequently Asked Questions
What equipment will I need?
Whilst many of the workouts can be done without equipment, I recommend a skipping rope, step or bench, medicine ball (3-4kg) and one or two pairs of dumbbells (2-3kgs and 4-6kgs). Resistance Loop Bands are also amazing for glute activation! BUT if you don’t have these, you can use anything from around the house, or omit.
Is it suitable for all fitness levels?
Absolutely! Each video is filmed with Kyrsten and Amanda showing so many different variations! Whether you are considering your fitness level, pelvic floor, abdominal separation or joints that don’t like high impact, there should be an option for you.
We know that it is not always possible to attend a boot camp, or go to a gym to receive that guidance, so we believe in having these variations available to you is so important. It isn’t just a cookie cutter program, it feels like we are right there with you in your lounge room! And if you are unsure of what you could or should be doing, ask in our Facebook group. One size does not fit all, and we get that!
How is the program structured?
The program is run over 10 weeks throughout the school term. Week 1 will be focusing on pre-work to ensure we are ready to get started. During this week, we will be focusing on why we are here, our fitness testing, our progress tracking, goal setting and more. It is so important to allow this space to make sure we are ready, so we aren’t behind before we even get started.
The following 8 weeks is where the magic really happens! Each week, three 10-minute workouts will be released, along with bonus workouts for you to do, as well as your weekly motivation, live videos, webinars with health professionals, and weekly challenges. We will be regularly checking in to make sure you are on track and that you are loving the challenge.
Our final week, week 10, will be where we spend time reviewing the challenge, redoing our fitness test, progress tracking and discussing how we are making it a lifestyle. We don’t want the end date, to be a literal end date, so we make sure that you are feeling confident and fabulous to keep making small, sustainable steps to becoming a better version of yourself. And that this was only the beginning!
Is it a 10-week challenge?
It is not your traditional 10-week challenge. I prefer to call it an “accountability program”. I don’t want you to be overwhelmed and smash it out, and starve yourself, and do everything that so many challenges promote. I don’t want you to feel so tired and exhausted at the end, that you default straight back to what you were doing before it! It still focuses on all the core values that I find so important, with a slow introduction of habits to make this a lifestyle change. We individually create your own personal action plan so it is achievable for YOU and where you are at in your journey.
How does the payment plan work?
If you choose to pay for the program via direct debit, the first payment will be taken immediately upon sign up and will continue weekly for 10 weeks. You will have access to the Member’s Area from date of sign up but not all content will be available until program commencement.
I have health problems and/or joint conditions, can I participate?
We ask that you consult your medical practitioner before commencing any fitness program. Our program is designed for healthy individuals with consideration predominantly for weaker pelvic floors and post-partum. In this instance, an online program is unable to be as thorough or as personalised as personal training sessions and therefore may not be safe or suitable for you to participate at home without suitable guidance and supervision. A health and fitness pre-screen questionnaire does need to be completed prior to starting, so please check your suitability for the program before signing up.
I am already a client; do I get a discount?
You sure do! If you are already a member of ALF Health in the Lockyer Valley but want to sign up to the 10 week program, please email firstname.lastname@example.org to get your exclusive discount code to save 50% off the program cost. Should you elect to use a client discount code, you understand and agree that you must continue your Lockyer Valley membership for the duration of the term. If you cancel your membership for any reason, you will no longer be eligible for the program discounted rate. Any discount you received must be paid back in full before the completion of the program.
I have more questions.
Please email Amanda at email@example.com. Or, if you are ready to join, sign up above.
Become a part of a priceless group of like minded women who are ready to be your own personal cheersquad as you discover who you are again.
One of the best things you can ever do for yourself is to realise that you are just as important as the people who you think are important.
It is time to put you first, Mama!