Is this a fat loss programme?

Yes.
Fat loss is the main goal of the programme.

Training and nutrition are set up to help you lose body fat without burning out, while also improving fitness and strength along the way.

Do I need to be fit before I start?

No.

Training is provided based on experience level (beginner, intermediate or advanced), with exercise videos included so you know exactly what to do.

If you’re new to training or lacking confidence, you’re fully covered.

Do I need to go to the gym?

No.

You can make good progress training at home or in the gym, and this is discussed during onboarding so the programme fits around what you have access to.

That said, gym access does allow for more exercise options and progression, which can make fat loss and strength gains easier over time.

If you don’t have access to a gym, we’ll work with what you have and focus on consistency first.

Will I be given a meal plan?

No rigid meal plans.

You’ll receive personal calorie and macro targets (protein, carbs, fats and fibre), along with guidance and PGF Recipe Books to help you hit those targets flexibly.

This allows fat loss to fit around real life rather than forcing strict rules.

Do I have to track calories?

Tracking is recommended, but it isn’t about perfection.

Some clients track closely, others use a more relaxed approach. We’ll find what works best for you and adjust as needed.

How does coaching support work?

Coaching is delivered through the PGF App.

You’ll complete a weekly check-in form, which is reviewed on a set day each week. Feedback and adjustments are sent via in-app messaging.

You can reply in your own time and revisit advice whenever you need.

Is this 1-to-1 or group coaching?

This is online group coaching.

All clients follow structured programmes based on ability level, with adjustments made where needed for injuries or limitations.

What if I have an injury or limitation?

That’s not a problem.

You’ll be asked about injuries and limitations during onboarding, and small adjustments can be made where appropriate.

If anything changes during the programme, you can flag it during your weekly check-in.

How quickly will I see results?

Everyone is different.

Most clients start to see progress within the first few weeks, but the focus is on steady, sustainable fat loss, not rushing the process.

Consistency matters more than speed.

What happens after the 12 weeks?

By the end of the programme, you’ll have a clear understanding of:

• How much to eat

• How to train effectively

• What works for you

From there, you can decide whether to continue coaching or move forward independently.

How much does it cost?

• £75 per month for 3 months

• £210 upfront (save £15)

Both options include full access to the 12-week programme, coaching support, the PGF App, training plans and PGF Recipe Books.

How do I get started?

Once you sign up:

• You’ll receive access to the PGF App

• You’ll complete a lifestyle questionnaire

• Your calorie, macro and training targets will be set

• Your start date will be confirmed

From there, we take it week by week.