Personalised Monthly Plan (coaching support) · Women 35+
You’ve been told to do more cardio and eat less, and it hasn’t worked. Here is a plan that will: a plan you can walk into the gym with, every exercise, set, rep and rest written out, built around your goals, your schedule, your equipment and your preferences, with coaching support on top. In your 1:1 intro meeting I get to know you properly: what you struggle with, your relationship with food and exercise, and how you need to be coached and motivated. Then I do the thinking and you follow the plan.
A 45-minute video meeting where I really get to know you: your goals, what you struggle with, your relationship with food and exercise, and how you need to be coached and motivated. Your whole plan is built around the real you. Short on time? You can skip it and I will build your plan from your intake form.
Train 2 to 6 days a week, at the gym or at home. Built for your level, your equipment, your goal and the time you have (30 to 90 minutes). A plan you can walk into the gym with: every exercise, how much to lift, sets, reps and rest, session by session, so you never have to guess. It all lives in the AthleMove app (I’ll send you an invite).
Learn how to eat in a way that fuels your life, with no crazy restriction. Daily calories, protein, carbs and fat set for your body and goal, and adjusted each month. Track with MyFitnessPal (free), or use my no-tracking palm-portion method.
One or two small habits added each month, so healthy routines stick without relying on willpower.
My library of short, practical guides on protein, rest days, menopause, stress, sleep, posture and more, sent when they’re relevant to you.
Fresh workouts every 4 weeks, built on progressive overload so you stay challenged as you improve. Your calories and macros are adjusted to match your progress.
A short form every two weeks so I can track your results and shape your next programme.
Message me with questions, or send a video if you want your form checked. I reply within 2 working days, Monday to Friday.
A step counter / Fitbit / smart watch, worn every day. A basic one costs from around £20, so it needn’t be expensive. You send me a photo of your step count daily or every few days. It’s the simplest way for me to keep you accountable and see how you’re really getting on.
The free app, to track your food and drink against the targets I set for you, so I can monitor your adherence and hold you accountable. It’s my preferred way to coach and easier than you think.
Your workouts live here. I’ll send you an invite once your plan is ready.
Machines, free weights, a squat rack: your programme uses what’s available to you.
A few dumbbells, bands or just your bodyweight. You get a plan that works with exactly what you own.
Your programme matches where you are today. Choose the level that fits most of the description. If you’re torn, pick the lower one. You can move up any time.
You’re not exercising at the moment, or you’re coming back after a year or more off. Exercise feels unfamiliar, or you’re nervous about starting.
You’ve been exercising on and off, or regularly for less than 6 months. You know a few exercises but don’t feel confident with technique or with weights.
You’ve trained consistently for 6 months to 2 years, at least twice a week. You’re comfortable in a gym or with weights at home, and you’ve added weight over time.
You’ve trained consistently for 2 to 5 years, 3 or more times a week. Your technique is good and you know how hard to push without being told.
5+ years of serious, structured training. You’re strong for your size and you understand programming. You don’t need things explained, you need a well-built plan.
If you go to the gym but aren’t seeing results, your weight has crept up, you want to lose a few pounds (or a few stone) and tone up, you’re done with diets and you’re happy to follow a plan, wear a step counter (a basic one is from around £20) and use a couple of apps, yes. You can have a gym membership or train at home. If you want weekly accountability and regular reviews, 1:1 Online Coaching is a better fit.
This isn’t for you if:
Yes. A Reset Call is a one-off 60-minute consultation (£99). If you start a Personalised Monthly Plan within 7 days of your call, your £99 is credited against your first month. I’ll send you the details after your call.
No, it’s optional. It’s the best way to get your plan right, but if you’re short on time you can skip it by ticking the box on your intake form. Your plan is then built from your form alone, so be as detailed as you can, and I may send you a couple of clarifying WhatsApp messages. You can still book a meeting later.
It’s a 45-minute video meeting at the start of your plan. I get to know you: your goals (and what’s realistic), your hang-ups and what you struggle with, your relationship with food and exercise, your week and equipment, and how you need to be coached and motivated. Be as honest as you can: there’s no judgement. Your plan is built from it and arrives within 3 days.
This is coaching support: a plan built around you after an intro meeting, reviewed every month, with a fortnightly check-in form and WhatsApp support. 1:1 Online Coaching adds me in your corner every week, with a weekly call, mindset coaching and a response within 24 hours. For most women, 3 months of 1:1 sets them up well to carry on with this plan.
No. Tell me what equipment you have on the intake form and your programme is built around it, whether that’s a full gym or a few dumbbells at home.
Yes. Tell me on your fortnightly check-in form and your next block will reflect it.
You can cancel any time, through the link in your Stripe receipt emails or by emailing jen@jenbrockwell.com. It takes effect at the end of the month you’ve paid for. No further payments, no fees. I’d suggest giving it at least 3 months, because real results take longer than a few weeks, but it’s your call.
Tell me on the health screen. A “yes” doesn’t stop us working together, but I may ask you to get your GP’s go-ahead first.
Subscribe, complete a short intake, then (if you want) we meet on video for your intro meeting. £99/month, paid monthly, cancel any time.