FAQs

The Body Transformation Plan is a 6-week fitness and weight loss programme created and led by Jen The Health Coach. It offers two plan options, allowing you to choose the one that best suits your fitness level and goals. Both plans run simultaneously, and all participants join a dedicated Facebook group for their challenge period. This supportive community helps you stay motivated, share progress, and receive encouragement from others on the same journey. The programme includes a structured daily exercise routine tailored to your goals, combined with a delicious and nutritious 6-week meal plan to support your transformation.

Yes you can. You can read about each of the plans and what they offer and then choose a plan that you feel suits you best. If you are unsure, I will be happy to discuss the plans with you and guide you on the right plan to choose.

No matter which plan you choose, you’ll receive the same high level of coaching, guidance, and tools to help you stay on track, improve your fitness, and achieve real results. Here’s what’s included: Welcome Pack – Everything you need to get started, including key details about your plan. Private Facebook Challenge Group – Stay motivated with support from fellow challengers and direct access to me throughout the 6 weeks. Live Welcome Call – Join a live session in the Facebook group before the challenge begins. Full Recipe Book – A downloadable guide filled with delicious, nutritious meals tailored to your plan. Meal Planner Sheets – Plan and track your meals easily. Exercise Demo Videos – Clear demonstrations to ensure proper form and technique. Live Workouts – Two additional live workout sessions each week on Facebook. Coaching Tips & Advice – Expert guidance to help you get the most from your plan. Weekly accountability survey to complete- to keep you on track and help me know how best to support you. 1-to-1 Messenger Support – Get personalised advice and answers to your questions. App & Desktop Access – View all plan materials and exercise videos through my FREE app or via your online account. Exclusive VIP Offers – Special discounts when you sign up for another plan after completing your 6-week programme. With all these tools and support, you’ll have everything you need to stay motivated and succeed!

Both plans run over six weeks and focus on fitness, nutrition, and lifestyle improvements, but they are designed for different needs: Hard Reset Plan – This plan is ideal for anyone looking to reset their metabolism, reduce inflammation, and kickstart a healthier lifestyle. It follows a protein-forward Mediterranean diet combined with resistance exercise to promote weight loss, improve metabolic health, and build lean muscle. It also helps reduce the risk of Type 2 diabetes, heart disease, and other chronic conditions. Menopause Warriors Plan – Specifically designed for women navigating perimenopause and menopause, this plan addresses hormonal changes that impact weight, energy, and mood. It includes optimised nutrition, targeted supplements, strength training, and heart-healthy cardio to help manage symptoms, boost confidence, and regain control over your body. Both plans provide structured support, expert guidance, and a community-driven experience to help you achieve your goals. Find out more about each of the plans.

All of my plans run for 6 weeks at a time. For the best results I would recommend doing 2 of my challenges back to back. There would be one weeks break in-between the two challenges.

As of 2025 my plans cost £75 for the 6 week challenge. Thats an amazing £1.79 a day! If you catch one of my Early Bird Offers, you will get it for just £60!

UPF stands for ultra processed food. UPFs are particularly bad for our health and are contributing significantly to our poor metabolic health and obesity crisis. The below blog explains more about UPFs, including how to identify them so that you can avoid them.

It's 3 litres a day for women and 4 litres a day for men. Some people find that if they drink water in the evening, it causes them to wake in the night to go to the loo, compromising sleep. So be mindful as to whether this is the case for you. Having a 500ml glass of water first thing in the morning is a good way to hydrate you for the day ahead. There are apps that you can download that remind you to drink water periodically throughout the day. Or simply find a one litre bottle and keep it handy, knowing you need to get through three or four per day. In the colder months, remember hot water counts too. You can add slices of lemon and / or fresh ginger to make it tastier. Try to filter your water to remove contaminants like heavy metals, pesticides and microplastics that can negatively impact health.

The plan is designed to provide around 30g fibre per day. The majority of this will come from vegetables so aim to have at least three servings of vegetables with both lunch and dinner.

No. These are ultra processed and shouldn't be consumed whilst on the challenge.

You can enjoy recipes which included nitrate free bacon or parma ham once a week .

Yes, two servings per day are recommended, one of which should be berries. Detailed recommendations can be found in the Food List in the handbook. It’s best to eat fruit with protein or fats such as yogurt or nuts, as this slows down the release of the sugars to the blood stream, avoiding those sugar spikes and dips.

No. Fruit is high in naturally occurring sugars, so will be limited on this plan. Vegetables, however, are unlimited.

No. Not for the duration of the challenge. If you have never had an alcohol free period before, then this is a great exercise to do in its own right and you will be amazed at how incredible you will feel! Alcohol is full of sugar referred to as 'empty calories' as it has zero nutritional value. It affects energy, focus and sleep, as well as making your heart and liver work harder. Once you have completed the challenge I will then arm you with some guidelines to help you move forward about having a few optional glasses of alcohol each week without undoing all your hard work and messing up your metabolism again.

No, the meal plans are not suitable for vegans or vegetarians, as the primary protein sources come from meat and fish.

No, you don’t need to work everything out from scratch. I provide blank meal planners as part of the plan to help you organise your meals in advance, so you always know what to prepare and when. The plan includes set meal options, meaning all the weighing and calorie counting is already done for you. This ensures you get a balanced diet with enough calories to keep you feeling full and energised throughout the programme. My meal plans are macro-dense, providing the right balance of protein, fibre, vitamins, and minerals to help you feel your best while achieving your goals.

No, to get the best results, it’s important to fully commit to the plan for the full 6 weeks. Sticking to the set meal options ensures you’re giving your body the right nutrients to support your transformation. It may take a few days to adjust, and you’ll need to plan and organise your shopping and meals, but once you get through the first week or two, it will feel natural. By the end of the challenge, you’ll not only see the difference—you’ll feel it too!

You're welcome to use any brand of protein powder, as long as it’s clean and pure – no fillers, no artificial sweeteners, and no unnecessary additives. Personally, I use The Organic Protein Company because it’s made from just one single ingredient – 100% organic whey. That means no nasties – just pure, high-quality nutrition your body knows how to use. Protein powder is only used in two places on this plan: the pre-workout shake and the optional breakfast smoothie. If you’ve not tried it before, it’s an easy and convenient way to hit your protein goals. Use my code the following code for 10% off at The Organic Protein Company – it’s a great way to get started with a trusted product.

Yes and no. There are only three meals a day and you can select basic and quick recipes when needed. There are lots of options to choose from! Meal prep can make your journey easier, but how much you do is up to you. I recommend using the blank meal planner to plan your meals in advance—this keeps you focused and reduces daily decision-making. Beyond that, some basic meal prep (covering a day or two at a time) can save time. For example, cooking double portions for certain meals means you can eat one serving fresh and save the other for the next day. If you prefer to be super organised, you can prep for the entire week—some members love this approach! Ultimately, meal prep is flexible—you can do as much or as little as suits your lifestyle.

No, and in fact, it’s not recommended to weigh yourself weekly, as scales aren’t the most accurate way to track progress. Your weight fluctuates daily due to factors like water retention, food intake, and time of day, making it an unreliable measure of fat loss. Instead, we focus on weekly progress photos, which provide a much clearer picture of your transformation. These photos are sent to me privately each week and are never shared without your permission. You can also take body measurements for an additional progress indicator, though they should be used as a general guide, as slight variations in measuring points can occur. If you choose to weigh yourself, the best approach is to weigh daily first thing in the morning (without clothes, after using the loo) and calculate a weekly average. However, keep in mind that during the programme, you'll be swapping fat for muscle—since muscle is denser, your weight may stay the same while your body shape changes and clothing sizes drop.

Macros or Macronutrients are the elements your need to get a balanced diet and the right combination of nutrients to fuel your body while losing weight or maintaining. Your macro food groups are protein, fat and carbohydrates. In order to stay healthy, lose weight and build lean muscle it is important that your diet includes the right combination of these 3 food groups. My plans offer a full meal plan, which has all of the calories and macros worked out for you, so you are getting the right fuel and nutrients to help you get the best results.

On this plan, I recommend a daily fasting window of 12 hours overnight. Even if you're new to limiting your eating window, a 10–12 hour fast is achievable for most people. For example, if you have dinner at 6pm and avoid eating afterwards, by 6am you’ll already have completed a 12-hour fast. If you’re already in the habit of eating just two meals a day, that’s absolutely fine to continue. Just make sure you're still getting the full amount of food recommended for three meals – simply spread it across your two.

I often eat out and love socialising! The good news is that this is totally manageable on this plan. I recommend checking the restaurant’s website and looking at the menu beforehand so you can decide what to go for in advance. Don’t be afraid to ask for simple swaps. If a meal comes with chips, just ask for salad or seasonal veg instead. Dressings can usually be swapped for olive oil too – just ask! Most places are happy to accommodate if you ask politely and confidently. Stick to sparkling water with a twist of lime or lemon whilst on the challenge.

You will receive detailed information about how to maintain your results once you have completed the challenge, but in effect it's the 80/20 rule, so be assured that you can still enjoy your favourite foods and drinks, but in moderation. I help you to find that balance!

I recommend cooking with extra virgin olive oil (on low or moderate heat only), coconut oil, avocado oil, or organic ghee. for high temperatures. Refined cooking oils like sunflower and vegetable oils are not to be used.

It’s quite common to notice a bit more wind, especially if you’ve recently increased your intake of vegetables – particularly those high in fibre. As your body adjusts, it can produce more gas during digestion. This is a normal response, but a sudden jump in fibre can sometimes lead to bloating or discomfort. To ease things, try building up your veg intake gradually and make sure you’re staying well hydrated – it really helps your digestive system adapt. If this is something you’ve been dealing with for a while or it feels excessive, it’s worth having a chat with your GP to rule out anything else.

Pulses are not included due to their carbohydrate content. Moderate servings of whole food sources of carbohydrates like pulses, oats and quinoa can be reintroduced once optimal metabolic health and your weight goal has been achieved. Further details will be given to you once you have completed the challenge.

First, make sure you're making substantial meals, eating enough protein and having plenty of vegetables at your main meals. We don't want hunger or blood sugar dips contributing to cravings. Ensure you're getting enough sleep. Lack of sleep is one of the biggest drivers of hunger and carvings. Aim to be in bed by 10pm consistently every night, earlier if you wish. Go for a quick walk. Distract yourself. If you wait 10-15 minutes, the feeling should pass. If not, strange as it sounds, clean your teeth! It really does help! If you're really struggling, have a palm portion of nuts with a piece of fruit. A cup of tea or coffee can help too.

You can use any unsweetened nut milk ( almond, cashew, coconut) which are not ultra processed (eg. Plenish original, not the barista version) . Look out for those that contain minimal ingredients, such as water, almonds, and sea salt. Avoid those with long lists of ingredients like stabilisers, emulsifiers and thickeners. Cows milk contains naturally occurring sugar (lactose) hence why it is not on this plan. Only use oat milk for the pre-workout shake as this milk is much higher in carbohydrates .

No – on this plan, there’s no need to track calories or macros. The portion sizes are already set out in the dietary guidelines, and for most people, that’s more than enough to get great results without the stress of tracking. Depending on your food choices, you’ll naturally be hitting around 90-100g of protein, 60g of fat (or 90g for men), and a maximum of 70g of carbs a day. That works out at roughly 1200–1500 calories for women, and 1400–1700 for men, including the extra fat portions. There’s no limit on vegetables – in fact, the more the better. Bulking out your meals with a variety of veg is key. I haven’t included a full nutritional breakdown for each dish because the focus here is on eating the right types of foods, structuring meals well, and sticking to the recommended portions – not on calorie counting.

Celtic and Himalayan salts are recommend over refined table salt (which has been processed) as there are more trace minerals left in it.

No. Dairy free cheeses and meat alternatives like Quorn tend to be very highly processed.