OWN YOUR HEALTH PROGRAM

Tired of starting a new health kick, only to lose momentum after a few weeks? Struggling to stick to healthy eating, find a workout routine you enjoy, or build habits that actually last?

The Own Your Health 6-Week Mini Program is designed for women who want to lose weight, boost their fitness, and feel more confident, without fad diets or unrealistic training plans. You’ll learn how to:

• Build a strong foundation for healthy eating that works for your lifestyle
• Develop fitness habits that are simple, sustainable, and beginner-friendly
• Improve energy, strength, and performance, even if you’re brand new to exercise

Through expert nutrition coaching, strength training guidance, and ongoing accountability, you’ll create lasting changes that help you look, feel, and perform at your best. This is where your healthiest “YOU” starts.

• Initial Consultation: 45- 60 minutes
• Email
  • The nutrition assessment form will be sent to you a few days before the initial consultation.
  • Diet sheet handouts and a summary of diet recommendations will be sent after the consultation.
• Nutrition Assessment:
  • Bookem forms
  • Anthropometric Measurements – From the Comfort of Your Home:
    As part of our virtual nutrition program, we guide you in taking key anthropometric measurements at home, including height, weight, mid-upper arm circumference (MUAC), waist, and hip circumference. Don’t worry, we provide clear, step-by-step instructions to ensure your measurements are accurate and consistent. This data helps us personalise your nutrition plan and track progress over time, all while keeping things convenient and accessible.
  • Medical history and family medical history
  • Biochemistry: Recommended bloods to have done at Pathcare Laboratories.
  • Diet History: 24-hour Recall and Food Frequency Questionnaire
• Dietary Guidelines and Recommendations:
  • A diet sheet handout and a Summary of Recommendations from the session will be sent via email within the next 1-3 working days.
• Individualised Meal Plan:
  • A flexible meal plan with exchanges and calories will be given to you with meal ideas.

• Shopping list:
  • Pantry Staples and food group list will be sent to you with your meal plan within 3-5 working days after the Initial consultation.
• Purposeful Planner:
  • This includes a food diary, an exercise tracker, and meal preparation planning.
• Goal tracker:
  • This will assist you in setting up realistic, achievable goals for yourself to help you meet your nutrition goals.
• Nutrition Handouts throughout the 6 weeks:
  • How to read food labels beyond calories.
  • Sweet treat guide.
  • Calories in alcohol.
  • Personalised supplement guide.
  • Meal and snack ideas.
• 6-week strength training program:
  • Designed by a Biokineticist.
  • Train at home or in the gym.
• Ongoing support for 6 weeks:
  • Check in: x1 per week via email, for support, motivation, and any other questions that you may have regarding the new diet changes.
  • Check in: x3 follow-up video call consultations throughout the 6 weeks.

what you get

• Initial virtual consultation with a Registered Dietitian
• Comprehensive nutrition assessment + recommended blood tests
• At-home anthropometric measurements with full guidance
• Personalised dietary guidelines and flexible meal plan
• Custom shopping list, planner, and goal tracker
• 6-week strength training program tailored to your goals
• Weekly email check-ins + 3 video call follow-ups
• Ongoing support throughout the 6 weeks

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