Flexible meal options
A range of breakfast, lunch, dinner and snack choices, with the freedom to repeat your favourites. Your daily structure typically uses three main meals and a snack, with options to adapt the timing to your needs.
INHER HEALTH CLINIC / CLINICALLY INFORMED GROUP COACHINGFOUR WEEKS. YOUR PACE.
THE FOUR-WEEK FAT LOSS PROGRAMME
Feel better in your body.
Start with four weeks.
For the woman who wants to make progress, eat well and feel confident with her choices, without having to turn her life upside down to do it.
Four weeks of nutrition structure, realistic training, accountability and clinical education, led by a Registered Clinical Nutritionist who understands that women's bodies, appetites and circumstances are rarely one-size-fits-all.
4 WEEKSFLEXIBLE MEAL OPTIONSHOME OR GYM
NUTRITION / MOVEMENT / MOMENTUM
YOU DON'T NEED ANOTHER PERFECT MONDAY
Sometimes you just need a plan that makes sense on a Wednesday.
You've probably had weeks when everything feels easy, followed by a busy weekend, a stressful day at work or a run of poor sleep that knocks your routine sideways. The issue is often the amount of mental energy it takes to plan every meal, decide what to eat and work out what counts as enough.
This programme gives you a practical framework, with room to adapt it to your preferences, training and responsibilities. We work on the habits that support fat loss, while paying attention to energy, hunger, digestion, recovery and how you actually feel.
See what your four weeks include
FOOD THAT FITS YOUR LIFE
Choose what works for your week. Repeat meals you love. Swap what doesn't suit.
INSIDE THE PROGRAMME
Everything you need to get moving in the right direction.
Your four weeks are delivered through Everfit, with your nutrition, workouts, resources and group support in one place.
Training that fits real life
Two or three strength-focused sessions per week, around 30–40 minutes each, with home and gym options and exercise alternatives.
Education from a clinician
Learn about hunger, realistic rates of progress, energy balance, changes in scale weight, food choices and why consistency is more useful than perfection.
Support between check-ins
Community conversations, group education, announcements and gentle prompts to help you navigate the weeks when motivation naturally dips.
Recipes and easy access
Searchable recipes, e-books and resources in the Everfit app so you can find what you need without starting from scratch every day.
Progress beyond weight
Track improvements in strength, confidence, digestion, energy, clothing fit and daily habits alongside any changes in weight or measurements.
A NOTE FROM SAM
I've worked with enough women to know that the details matter.
I designed this programme to give you a clinically informed starting point, alongside the kind of straightforward, personal encouragement women tell me helps them keep going.
It's a four-week commitment to building useful routines, trying new foods, becoming more confident with strength training and learning how to interpret your progress. The aim is to leave you with a better understanding of what works for your body, so those habits have a chance to stay with you.
Samantha Mihaka Registered Clinical Nutritionist (NZ)
REAL MESSAGES FROM INSIDE THE PROGRAMME
What women are actually saying.
These are excerpts from messages shared by participants. Select any card to view the original screenshot.
THE ACCOUNTABILITY“I struggle to stick to things like this but I’ve been loving your messages along the way as it’s keeping me accountable.”Read the original message
A client also reported being 2.9 kg down at the time of their message.
THE MEAL SIMPLICITY“The mental load of meals has significantly decreased because I have a small list of options to choose from.”Read the original message
Less time deciding what to cook, more confidence following a routine.
THE NON-SCALE CHANGES“I am no longer feeling bloated and clothes are definitely less tight! More confident and finding workouts easier.”Read the original message
Progress can look different from the number on the scales.
THE FAMILY HABITS“The whole family has been a lot more active too and we have been enjoying getting outside lots.”Read the original message
A client shares their experience of movement and family routines.
THE BODY MEASUREMENTS“Down 2.2 kgs and have lost 2cm off my waist… My digestion has been really good as well.”Read the original message
A self-reported result from an individual participant.
THE REALISTIC APPROACH“You have really designed a programme that produces results and it’s not hard.”Read the original message
A participant reflecting on the experience of the plan.
These are individual, self-reported experiences shared during a programme. Results vary; weight changes can include water as well as fat, and no specific outcome is guaranteed. The feedback shown is not evidence that the programme is appropriate during breastfeeding or for any particular medical condition.
CLIENT TRANSFORMATIONS
Progress looks different on every body.
Explore the before-and-after photographs below, and remember that every woman starts from a different place. These are individual journeys, and results vary.
GOOD TO KNOW
A few things before you begin.
Do I need to be confident in the gym?
No. There are home and gym alternatives, and movements can be adapted to suit your current training experience.
Do I have to make different meals every day?
No. The meal structure is flexible, and you're welcome to repeat meals to simplify preparation and shopping.
What if I'm taking GLP-1 medication or breastfeeding?
Food intake and energy needs require individual consideration. Please tell us before joining so we can discuss whether the group format and appropriate modifications will suit your situation. Breastfeeding participants should not follow a generic calorie deficit.
What if the number on the scale slows down?
Changes in weight are rarely linear. We consider measurements, habits, strength, energy and other indicators, rather than interpreting every short-term fluctuation as a change in body fat.
Can I join if I have a complex medical history?
Some health conditions, medications or a history of disordered eating need more individual support than a group programme can provide. Contact the clinic first so we can discuss the safest option.
YOUR NEXT FOUR WEEKS
Make space for the progress you've been wanting to make.
Nutrition that feels manageable, a training routine you can build on and a community to keep you moving when life gets busy.
FOUR-WEEK GROUP PROGRAMME
NZ$99 / intake
A four-week programme with flexible nutrition, strength training and ongoing education. Please confirm the next intake date and availability before enrolling.
Enrol in the programmeYou will be directed to the secure Stripe checkout. Check the next intake details before purchasing.
The programme uses normal, family-friendly food that the whole household can enjoy, so there’s no need to cook separate “diet meals”. We use a flexible dieting approach, meaning no foods are off limits and you’ll learn how to enjoy the foods you love while still working towards your fat-loss goals.
YOUR NEXT FOUR WEEKS
I'd love to have you join us.
Good food, a little more structure, achievable
training and a whole community of women working
towards their goals alongside you.
I'll be there throughout the programme to share
the clinical education, practical guidance and
encouragement that helps you understand your
progress and build a routine that genuinely fits
your life.
If you've been thinking about joining us,
I'd love to see you in the next intake.
Four-week group programme · NZ$99
