The Glow Up Blueprint
12 week transformative weight loss programme to reach your glow up goal
the process
Feeling unhappy in your body?
Ask yourself this: how many times have you delayed your results because you’ve said “I’ll just wait until the new year”?
In just 12 weeks, you could be 48 workouts, 252 meals and 84 days ahead of where you’d be if you wait until the new year to get started.
With this program, you could head into the new year already feeling like your best self, having kickstarted your journey towards finally seeing sustainable weight loss results!
12 weeks
- Terra
Weight loss
- Sophie
Confidence
- Jess
Body recomposition
- Ester
Enjoy
Delicious and enjoyable recipes where nothing is off limits!
Chocolate Chip Banana Bread
368 calories
26g protein
40g carbs
11g fat
Serrano Ham & Avocado Sandwich
405 calories
32g protein
39g carbs
12g fat
Biscoff Ice Cream Sundae
292 calories
21g protein
31g carbs
9g fat
Stuffed Crust Pizza
506 calories
33g protein
56g carbs
16g fat
key features
What’s included?
Meal plans
A non-restrictive meal plan tailored to your Glow Up goal, your likes & your lifestyle
Weekly Check-ins
A weekly in-depth review with your Empower coach to ensure continued progress
Workout Plans
A progressive workout plan with a phased approach over the 12 week program that is tailored to you!
Full Tracking
Backup your results and how well you’re progressing with real time data through our app
Results
The Glow Up Blueprint is designed to get you RESULTS! You get out what you put in, and we will make sure you are always on track to maximise your progress potential!
Accountability
The Empower Team will keep you accountable, hold your hand and help you to show up for yourself everyday
Community
Join a group of likeminded women who are all working towards their goals - this is a safe space to share and connect!
A Message From Emma On The Challenge
Did you know a recent study found that by January 19th, most new year’s resolutions have failed…. and even if you make it to the end of January, 92% fail throughout February! So choosing to start now instead of waiting for January is one of the best things you can do for yourself – think how incredible you’ll feel to enter the new year already feeling like the best version of you, and 12 steps ahead of where you would have been if you waited!
It’s so much harder to find motivation in January straight after the relaxing and indulgent festive season – you’ll still have endless tins of Quality Street and mince pies to get through, the days will be cold and dark, and motivation is harder to come by! By starting now, you’ll already be firmly in your rhythm by January and already well on the way to feeling like a happier, healthier and more confident YOU.
I can’t wait to see you there!
Love,
Emma x
The Balance Blueprint by Empower is not 1-1 coaching. It’s an 8 week challenge in which for the first time we are merging coaching and connection in a community approach.
Unlike our 1-1 coaching programs, your progress will not be monitored week by week by our team. Instead, this program will have a more autonomous approach in which you will be encouraged to track and monitor your own progress week by week. However, there will be a check-in with your coach mid way through the challenge, in which there will be an opportunity for us to review your progress thus far to ensure that you are progressing in an upwards trajectory.
Unfortunately we cannot cater to individuals for allergies and injuries in this challenge because these plans have been created for everyone that is joining the challenge. However, we would like to emphasise that the plans are adaptable and there will be alternatives and swaps that you will be able to do to make it work for you. If you would like to ask any more information on this, you are welcome to get in touch with us via email on emma@empoweronlinecoaching.com
Yes! These plans are by no means a strict guideline for what you have to do to get results. Joining the challenge will provide you with a wealth of knowledge, education and confidence on how you can find structure and balance with your health and wellness.
Joining the 8 week challenge will help you to reduce your bloating and inflammation through improving your nutrition, managing your stress levels and incorporating low intensity movement into your routine. You will learn about how you can actually achieve better results by doing less! We will take you through the 8 weeks focusing on the various pillars of health and wellness such as your nutrition, sleep, hormones, movement, mindfulness and managing stress. You will learn how you can work with your body, instead of against it, so that you can find true balance with your health and fitness!
This challenge is for you if:
You’re easily overwhelmed & can’t deal with stress well anymore ➡️
You’re eating healthy + working out, yet still struggle losing weight (especially in your face & belly) ➡️
You’re a busy mum or a fast paced career women and not making time for yourself ➡️
You are suffering with bloating and inflammation every day ➡️
You feel tired all the time & even small tasks feel like a huge effort ➡️
You struggle falling or staying asleep & often wake up at 2 or 3am ➡️
You feel like your body is working against you, & just need a simple, step-by-step plan to follow ➡️
Ready? It's time for change
Take a step forward, and I’ll be there to guide you every step of the way.
