- A full consultation to discuss your goals, exercise history, present eating and sleep habits, injuries and lifestyle.
- A postural and movement analysis to check for any compensations or what improvements need to happen so you can continue to move in a correct and safe way
- Body composition measurements and pictures (if this is in line with your goal)
- Welcome guide E-Book
- Personal log book for your training programmes
- Tote bag for your gym goodies!
- Support and accountability
- First access to our events and seminars
- A Full consultation to discuss your goals, exercise history, present eating and sleep habits, injuries and lifestyle.
- A postural and movement analysis.
- Body composition measurements and picture's (if in line with your goal)
- Welcome guide E-Book
- Your own personal log book for all training programmes
- Tote bag for your gym goodies!
- Support and accountability from your coaches and team
- Fun training with a small group of like minded women all at their individual stage and own personal goals.
- First access to our latest Events and Seminars
We will redefine your workouts, mindset, confidence and consistency to make real long term positive changes to your body, health and happiness.
- Initial Questionnaire and Consultation to discuss your goals, exercise history, eating and sleep habits, injuries and lifestyle.
- Full postural and movement screening before we start.
- Body composition measurements and pictures (inline with your goal)
- Health check to include blood pressure and fitness test.
- Ongoing reviews each phase
- Welcome guide E- Book
- Personal Training Log book
- Nutrition guidance relevant to your goal
- SWC Long sleeve top
- Support and accountability from your coach
- Education on mindset, sleep and relaxation techniques
Confidence, results and fun guaranteed!
We will redefine your workouts, mindset, confidence and consistency to make real long term positive changes to your body, health and happiness.
- Initial Questionnaire and Consultation to discuss your goals, exercise history, eating and sleep habits, injuries and lifestyle.
- Full postural and movement screening before we start.
- Body composition measurements and pictures (inline with your goal)
- Health check to include blood pressure and fitness test.
- Ongoing reviews every 4 weeks
- Welcome guide E- Book
- Personal Training Log book
- Nutrition guidance relevant to your goal
- SWC Vest or T-shirt
- Support and accountability from your coach
- Education on mindset, sleep and relaxation techniques
Confidence, results and fun guaranteed!
By recording your progress in a log book and following the recommended advancements each week, you will gain the confidence to navigate through each phase of your journey in a progressive manner. Together, we will assess your feedback and responses in the book, noting how you feel and updating us on any health or body changes to ensure your training is safe and efficient, paving the way for success.
Upon joining, you will receive a log book, a "totes going to the gym" tote bag, and a welcome pack in your first month.
Membership perks include:
A 20-minute review every 12 weeks
Quarterly fitness and mobility assessments
Opportunities to participate in our BY6 and Focus30 programs throughout the year
Access to our events and discussions.
What’s Included:
✨ 4 Week Program focused on learning the foundations of safe and effective lifting.
🏋️♀️ Week 1: Onboarding Session (1.5 hours) includes a gym tour, movement assessments, muscle activation drills and an introduction to key lifts.
📓 Personal Logbook to track your progress and learn how to measure your strength over time.
🤝 Weeks 2 to 4: Join our Small Group Training (2 sessions per week) with six hands-on coaching sessions to build confidence, improve technique and increase strength.
💡 Movement Education to discover the best lifts for your body and understand why they matter for your health and longevity.
🥗 Nutrition Guidance with simple tips to support energy, recovery and results.
🎓 Certificate of Completion to celebrate your progress and feel confident continuing your strength journey.
Strong Foundations: 4-Week Intro to Strength Training This 4-week course is designed for women who are new to resistance training or want to rebuild confidence in the gym. It provides a structured, supportive introduction to weight training, covering key movement patterns and lifting techniques. What to Expect:
- 4 weeks of one to one personal coaching sessions (two per week) focusing on foundational lifts.
- Progression from bodyweight exercises to free weights and machines. Step-by-step coaching on correct lifting technique and movement preparation.
- Core training and mobility included in each session.
- Resistance band included.
- Access to our app with exercise guides for each lift. - Certificate awarded on completion.
- Option to join as a member after the course to continue training. All sessions are coached in small groups (4:1 ratio) to ensure personal attention and technique support. This course is intended to build knowledge and confidence in resistance training.