Move By Meg Online

We have designed a range of services to support you on your fitness and nutrition journey online and at home. With our online services, you'll have the full support of the Move by Meg team as well as an online community of likeminded women. 

Move At Home

Move At Home is our monthly subscription service. You’ll get access to at least 2 live classes per week, a video bank of over 100 classes, videos to guide you in your gym routine, nutrition advice, running advice, access to our online community of women and more.

All for only £9.99 a month!

With live classes and 24/7 catch up, Move at Home gives you the flexibility to workout where you want and when you can. It has been designed to support you with whatever you need, with minimal equipment and for all abilities. Click below for our FAQs, T&Cs and everything you need to know about Move at Home.

 

8 Week Transformation

Online group training programme to transform your relationship with nutrition and exercise to get you great results in just 8 weeks. The perfect guide for those looking for a lower cost targeted nutrition and exercise programme.

Options include:

  • Standard package - for clients looking to lose body fat

  • Beyond package - for clients who have done the original 8 week challenge and are looking to expand

Who is it for?

  • Clients who like the support of a group 

  • Clients who like a little bit of healthy competition and spurring on other women 

  • Clients who want to understand and gain knowledge about the best diet and training for you long term

  • Clients who need a more affordable option than 1-2-1 coaching 

What is included?

  • Nutrition workshop 

  • Help you to set your goals

  • 8-week thorough training guide 

  • Individualised meal plan and macro breakdown 

  • Weekly live Q&A’s 

  • Fortnightly check in with your coach 

  • Pre/post screening & questionnaires 

  • Private Facebook community 

  • PDF guide (printed and posted at extra cost)

What do I need?

How much does it cost?

  • Kettlebell (8kg-12kg)

  • Dumbbells (4kg - 6kg) and also light hand weight (water bottles or tins)

  • Resistance bands 

The 8 Week Transformation Challenge is £120 which includes all of your nutrition and training programme for the entire period. 

The next intake for this programme starts 15th March 2021. 

 

1-2-1 Coaching

Bespoke training and nutrition though our app. Our 1-2-1 coaching gives you a fully tailored nutrition and exercise programme, bespoke to you and your goals. This is our highest level of support and accountability which is 100% custom made to you. 

  • Clients who want the extra bespoke and personalised programme

  • Clients who have seen results from previous programmes and want the next level 

  • Clients who thrive from weekly accountability and support

  • Clients who want to change their lifestyle, body composition and health for the long term 

Who is it for?

What is included?

  • Initial consultation with goal setting and nutrition questionnaire for your goals 

  • Full training programme to fit your schedule with whatever equipment you have access to (home, gym or both). 

  • Full nutrition breakdown including calories, macronutrients, protein target and suggested meals. Meal plans are provided but you will always be guided through a flexible dieting approach for long term and sustainable results.  

  • Weekly check in with your coach and any necessary adjustments to be made

  • All training/nutrition is logged through an easy to use app

  • 24hr contact through our app 

  • Option for phone call / FaceTime once per month

  • Move at Home is included in this package

  • We also offer nutrition only coaching at a discounted price (see below)

What do I need?

  • Access to gym is preferred but not essential 

  • Home equipment needs to be medium - heavy (minimum 20kg eg. 10kg dumbbell pair or barbell)   

How much does it cost?

1-2-1 coaching is offered at 10 weeks minimum and is non-refundable. If you wish to continue after 10 weeks is up a discounted monthly payment is offered for this service. One full month's notice is needed to cancel this.

 

The full 10 week programme is £275. After the initial 10 week period, 1-2-1 coaching is offered at £80 per month.

 

Nutrition Only Coaching

Nutrition coaching is about lifestyle changes rather than just dieting. You are guided through a flexible dieting approach to give you long term and  sustainable results. This service is 100% tailored to you to fit your lifestyle and activity to gain an all-round better relationship with food. 

  • Clients who need to break to cycle of yo-yo diets 

  • Clients who need support and accountability to stay on tracks

  • Clients who want a long-term solution to achieving their body composition goals and keep them. 

  • Clients who are already active and enjoy classes and/or a particular sport/style of training. 

Who is it for?

What is included?

  • Initial consultation and goal setting/nutrition questionnaire to personalise to your goals 

  • Full nutrition breakdown including calories, macronutrients, protein target & suggested meals. Meal plans are provided but you will always be guided through a flexible dieting approach for long term and sustainable results.  

  • Weekly check in with your coach and any necessary adjustments to be made

  • All nutrition is logged through an easy to use app

  • 24hr contact through our app 

  • Option for phone call / FaceTime once per month.

How much does it cost?

1-2-1 coaching is offered at 10 weeks minimum and is non-refundable. If you wish to continue after 10 weeks is up a discounted monthly payment is offered for this service. One full month's notice is needed to cancel this.

 

The full 10 week programme is £255. After the initial 10 week period, 1-2-1 coaching is offered at £60 per month.

 

90 Day Glute Gain Programme

After successfully running 8-week ‘build programmes’ and taking onboard clients results and feedback - we bring you this brand new programme. To naturally grow muscle as a female takes time with no shortcuts - this time frame is more suitable to achieve these goals. The 90 Day Glute Gain Programme is for clients who want to:

  • Build muscle

  • Improve their relationship with food

  • Increase confidence with resistance training

  • Get physically stronger

  • Improve overall body composition / shape (e.g. growing peach)

  • Generally feeling better about fuelling and moving your body

The programme will work through the following cycles:

  • A 3-phase training plan focusing on weights and resistance training.

    • Phase 1: 4 weeks

    • Phase 2: 5 weeks (including a de-load week)

    • Phase 3: 4 weeks

  • Phase 2 and 3 will be personalised to you and your goals and steered by your check-ins with your coach.

Who is it for?

  • Clients who want to build muscle esp lower body / glutes.

  • Clients who are already small (lower body fat percentage), do not wish to lose fat/weight but have goals to build and develop muscle.

  • Clients who are interested in learning how training techniques and exercise can build their shape. ·

  • Clients who are ready to work hard and follow a training and nutrition plan with our help and guidance.

  • Clients who are serious about getting results.

  • YOU MUST have some training and fitness experience already. ·

  • YOU MUST be committed to tracking food and exercise daily. ·

  • YOU MUST be a highly motivated individual and willing to bring you positive vibes for both yourself and the group. 

  • YOU MUST be willing to go all in for 90 days by following advice and recommendations.

What is included?

  • Fully personalised nutrition plan

  • Fortnightly check ins with your coach

  • All content is delivered through an app where you will see all training and nutrition plans as well as video-demos for each exercise.

  • Gym workout options if you have access to full gym/ resistance machines. Please note – due to COVID we can swap and change your programme from home to gym or visa versa if necessary.

  • Core and upper body workouts are also included to give you a balanced programme.

  • Guides & E-book

  • A weekly Live Q&A in our private community.

  • Accountability & daily targets.

  • A group of motivated women to inspire and motivate each other

What do I need?

How much does it cost?

  • Access to Medium to Heavy weights (recommended minimum combined weight 20kg).

  • Heavy Barbell/Kettlebell ideally 15kg+ and Dumbbells 4kg – 6kg pair

    • Both of the above will depend on your current strength/ training history

  • Resistance Bands Looped Set (order from Teknifit (https://teknifit.store) for 15% off use code MOVE15 ·

  • Step/Bench/Block (sofa or chair also works) - it may be a good idea to invest in something stable/safe. 

  • Step Tracker eg. Fitbit/Applewatch

  • Tape measure & scales (scales are optional) 

  • Facebook Account and WhatsApp

Please note – in order to effectively grow muscle the body must be stimulated with enough resistance. Therefore the weights you use for this programme need to be in the medium to heavy range for your strength. Using weights that are too light will be ineffective for this type of programme. Please think carefully about this if you are following this programme from home as you may need to purchase more home kit.

The programme costs £195. Payment plans are available - please get in touch with us to discuss this.

Do I have to do the workouts on set days?

You choose the days and times you do these workouts to fit around your schedule.

What if the workouts are too easy or too hard?

The programme breaks down some progressions and regressions – therefore the programme is designed to push you at every level. The phases will get progressively harder to challenge you.

Can I do this programme as well as other classes and sessions such as Move at Home?

How does the nutrition side work?

You'll be asked to fill in a thorough nutrition questionnaire - this will include everything from when you eat, who with, who cooks, foods you like and dislike, allergies and intolerance etc.

From this information we will give you some nutritional targets and an 'example day of eating'. We don't like to use the term 'meal plan' as we don't expect you to eat the same foods everyday - but we do expect you to track all your food/drink.

We take a flexible dieting approach with ALL our clients and it has great success. Your nutrition workshop and group advice will teach you how you can still eat out, eat with a family and have the foods you enjoy whilst making an awesome transformation.

We will advise you on which workouts you can potentially swap if you love a particular class or live workout. However, the best results are usually from those who stick to the plan. We also don't want you to burn out or do too much (as this can lean to injury or other training issues). More is not always better, we want you to commit to this programme and give it 100%. If we think you for your goals we need to change or adapt anything we will let you know.

PLEASE NOTE:

The build programme has been designed for those clients who DO NOT have a weight loss/fat loss goal.

It is ideal for clients who have a low body fat % & BMI (petite/small and slim build). The focus of this programme is to gain muscle, weight/size particularly in the lower body and glutes.

If you are unsure if this programme is suitable/right for you please don't hesitate to get in touch to discuss.

The dates for this programme are 29th March – 26th June

 
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