4 week

FAT LOSS PROGRAMME

How does the Four-Week Fat Loss Programme work?

The Four-Week Fat Loss Programme is designed to give you four focused weeks of structure, accountability and education without the cost or intensity of 1:1 coaching.

Before we begin, you'll complete a short questionnaire so I can get an understanding of your current weight, activity levels, food preferences and goals. From there, you'll receive a personalised calorie and nutrition target and meal plan, so you're not trying to work out what you should be eating on your own.

You'll also choose between a home or gym-based training programme, depending on what suits your lifestyle and what equipment you have available.

Sam Mihaka - Functional Medicine Practitioner, 10+ years experience

Enroll Here - Pre Sale

Then, from 5 October to 1 November, we get stuck in together.

Throughout the four weeks, you'll be part of the group where we'll focus on the behaviours that actually drive fat loss: getting your nutrition consistent, increasing daily movement and steps, resistance training, prioritising protein and fibre, managing weekends and social occasions, and learning how to stay on track without needing to be “perfect”.

There will also be education throughout the programme so you understand why we're doing what we're doing. My goal isn't for you to blindly follow a meal plan for four weeks and then have no idea what to do afterwards. I want you to come away understanding your calorie needs, portions, protein, movement and the everyday behaviours that make fat loss much easier to maintain.

You'll be able to share your progress, meals, movement and wins within the group and use that space for motivation and accountability alongside everyone else doing the programme.

Enroll Here - Pre Sale

What you get

✓ Personalised calorie and nutrition targets
Based on your individual starting point and goals.

✓ Personalised meal plan
Built around your calorie requirements, food preferences and dietary needs.

✓ Home OR gym training programme
Choose whichever option suits you best.

✓ Four weeks of group accountability
A space to stay engaged, share progress and do the programme alongside other women working towards the same goal.

✓ Nutrition + fat loss education
Practical education around calories, protein, fibre, movement, training, hunger, consistency and the behaviours that actually matter for fat loss.

✓ Progress tracking
You'll have clear markers to follow across the four weeks so we're looking at the overall trend rather than panicking over normal day-to-day fluctuations on the scales.

Enroll here: Pre sale

What isn't included?

This programme is not 1:1 Integrative Coaching, which is why I'm able to offer it at such an affordable price.

There are no individual weekly check-ins, private ongoing clinical support, daily 1:1 messaging, supplement protocols, blood test interpretation, functional testing or ongoing personalised adjustments throughout the programme.

If you need that level of individual clinical care, my 1:1 coaching is the appropriate service.

The Four-Week Fat Loss Programme is for someone who essentially wants me to say: here are your targets, here is your personalised nutrition plan, here is your training programme, here's the education and group support, now let's spend four weeks actually doing it consistently.

Simple, structured and VERY effective when you actually follow the process.

Early Bird: $88 NZD
Usually $99

Starts: Monday 5 October
Finishes: Sunday 1 November

And if you're already a current 1:1 coaching client of mine, you don't need to purchase the programme. Your access is already included in your coaching, so you can jump in and enjoy the extra group accountability alongside your individual support with me.