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12 Week Transformation Coaching

24 PT Sessions | Full Coaching | Real Results


This programme is designed for people who are serious about changing their body, habits, and lifestyle not just for the next few weeks, but for the long term.

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Who This Programme Is For

This transformation is ideal if you:

  • Are a gym beginner or relatively new to training and not seeing results

  • Feel like you’re in a routine but unsure what you’re doing

  • Have limited gym experience but are committed to improving your fitness

  • Are highly motivated and willing to take nutrition seriously to support your training

  • Want more than a physical change you’re ready to upgrade your lifestyle and habits

  • Maybe you're a working dad whose training has slipped due to work, family and time pressure

  • Have a gym membership and are ready to use it properly

  • Are prepared to train 4–5 days per week with guidance and accountability

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This programme works best when you’re ready to show up, follow a plan, and trust the process.

What's Included:

24 Face-to-Face PT Sessions

Train with me twice per week for hands-on coaching, technique correction, accountability, and progression.

​Smart Tracking & Real-Time Adjustments

Your Apple Watch and wearable data syncs directly with the app, allowing me to track your activity, recovery, heart rate and adjust your plan based on how you train.

Full Access to the Keep Active Muscles App

Follow structured workouts outside our sessions with video demonstrations, so you always know exactly what to do in the gym.

​Nutrition & Habit Coaching

Calorie and nutrition tracking allows us to monitor progress, refine your approach, and build habits that fit your lifestyle especially important for busy working dads.

24/7

Coaching Support

This isn’t just two sessions a week. You have ongoing access to your coach so you are supported inside and outside the gym.

Client Transformations

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Who This Programme Is NOT For

This programme is not for you if:

  • You’re looking for a quick fix or short-term challenge

  • You’re unwilling to train outside PT sessions

  • You’re not ready to take responsibility for your nutrition

  • You want results without commitment

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But if you’re ready to take control, stay consistent, and finally see progress this is exactly what you’ve been missing.​​

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Ready to Commit to a Real Transformation?

The Keep Active Muscles 12 Week Transformation is a complete coaching system, designed to help you build strength, confidence, and habits that last well beyond the programme.

Book a free consultation to discuss your goals and next steps.

This is a chance to ask questions, talk through your options, and decide whether working together is the right fit.

Frequently Asked Questions

> Are 12 weeks enough to build muscle?

Yes, but the amount of muscle you can build over 12 weeks depends on your starting point. If you’re a complete beginner or have taken a significant time away from training, you’ll likely see a greater change in your muscle mass. This is because the program provides a very new stimulus, to which the body adapts quickly. The longer and more consistently you train, the closer you move to your ‘genetic potential’, meaning you need to train harder and for longer to achieve the same rate of muscle gain. However, it’s still more than possible to gain muscle in 12 weeks, especially alongside our trainers’ expert coaching and guidance, who will push you to your physical limits and help you achieve your potential.

How much fat can I expect to lose in three months?

This varies from person to person, but a realistic and sustainable rate is around 0.5–1% of bodyweight per week. Over 12 weeks, many clients see noticeable fat loss while also improving strength, energy, and confidence. The focus is on progress you can maintain, not extreme short-term results.

How much muscle can I expect to build?

Muscle gain depends on your training history, nutrition, and consistency. Those newer to training often see the most visible changes in muscle tone and strength, while more experienced clients may see slower but still meaningful improvements. The aim is steady progress rather than unrealistic expectations.

Can I gain muscle and lose fat at the same time?

Yes many people can achieve this, particularly if they’re new to training or returning after time away. By combining structured training, appropriate nutrition, and recovery, it’s possible to improve body composition by losing fat while building or maintaining muscle.

How many times a week should I work out?

Most clients train 3–4 times per week. This allows enough stimulus for progress while still fitting around work, recovery, and everyday life. Your programme will be adjusted based on your goals, experience, and schedule.

What kind of meals will I be eating?

There’s no extreme dieting or food elimination. Nutrition is based around balanced, everyday meals that include protein, carbohydrates, and healthy fats. The goal is to support training, energy, and consistency, not to follow rigid or unsustainable rules.

What should I do after a 12-week transformation programme?

The end of the 12 weeks is a checkpoint, not the finish line. From there, we review your progress and decide the next step. Whether that’s continuing to build strength, maintaining results, or adjusting goals. The focus is on making your results sustainable long term.

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