6 Month Group Total Transformation Programme
Woman

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​🌸 26-Week Group Weight-Loss Programme 

A slower, gentler, and more sustainable approach to lifelong wellbeing.

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💬 Programme Overview

This 6-month online group journey supports women in creating lasting change with food, body, and mindset.
No diets. No restriction. No guilt.
Just practical tools, compassionate coaching, and a supportive community to help you reconnect with your body, rebuild confidence, and find ease in healthy living.

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🪷 You’ll Experience

• Weekly 90-minute online group coaching sessions (Zoom)

• Printable handouts, guides & trackers

• Gentle habit challenges and reflections

• Accountability in a private group (WhatsApp/Facebook)

• Optional 1:1 check-ins for personal support

• Guided mindfulness & breathing practices

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🌿 What Makes This Programme Different

This is not another diet.
❌ No calorie counting
❌ No pills or injections
❌ No “good” or “bad” foods
❌ No punishment or perfection

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Instead, you’ll learn how to:
✅ Eat with awareness and joy
✅ Manage stress and emotions without food
✅ Build nourishing habits that last
✅ Reconnect to your natural energy and self-trust

Because when you change your habits — you change your life.

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🩵 Programme Flow (26 Weeks)

🌱 Phase 1 – Awareness & Reset (Weeks 1–6)

Goal: Build awareness of habits, reconnect with your body, and set strong foundations.

Week 1 – Foundations & Intention Setting

• Introductions + group vision setting

• Wheel of Life & Top 5 Priorities

• Explore your “Why” for this journey

• Focus Handouts

• Homework

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Week 2 – Awareness Without Judgement

• Explore eating patterns & triggers

• Begin 3-day Food & Mood Journal

• Focus Handouts

• Homework

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Week 3 – Hydration & Energy Reset

• Water, caffeine, and body signals

• Group challenge: Morning hydration ritual

• Focus Handouts

• Homework

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Week 4 – Mindful Eating Foundations

• Guided 20-minute mindful eating exercise

• Hunger & fullness awareness

• Focus Handouts

• Homework

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Week 5 – Understanding Food Labels & Hidden Sugars

• “Decode the Label” activity

• Awareness around additives & marketing

• Focus Handouts

• Homework

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Week 6 – Boundaries, Rest & Reset

• Honouring your “Yes” and “No”

• Gentle reflection + mid-phase discussion

• Focus Handouts

• Homework

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🥦 Phase 2 – Nourishment & Balance (Weeks 7–12)

Goal: Build balanced meals, stabilise blood sugar, and form sustainable routines.

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Week 7 – The Magic Plate

• Build balanced meals with protein, fat & fibre

• Explore “80% full” mindfulness

• Focus Handouts

• Homework

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Week 8 – Pantry & Preparation

• Kitchen organisation, shopping list planning

• Meal-prep ideas

• Focus Handouts

• Homework

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Week 9 – Blood Sugar & Craving Control

• Energy balance, emotional triggers

• Craving journaling exercise

• Focus Handouts

• Homework

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Week 10 – Stress, Emotions & Food

• Introduction to Emotional Brain Training (EBT)

• Identify emotional hunger vs physical hunger

• Focus Handouts

• Homework

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Week 11 – Building Consistency

• Review progress

• “Tiny Habits” and anchor routines

• Focus Handouts

• Homework

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Week 12 – Reassessment & Reflection

• Share wins and lessons

• Group reflection: “What’s working best for me?”

• Focus Handouts

• Homework

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💚 Phase 3 – Mindset, Confidence & Emotional Awareness (Weeks 13–18)

Goal: Deepen emotional resilience and strengthen mindset.

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Week 13 – Managing Emotional Triggers

• Recognise emotional eating patterns

• Create your “Calm Kit”

• Focus Handouts

• Homework

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Week 14 – Body Trust & Connection

• Learning to listen to body signals

• Intuitive eating exercise

• Focus Handouts

• Homework

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Week 15 – Letting Go of Perfectionism

• “All or Nothing” mindset shift

• Group activity: imperfect progress stories

• Focus Handouts

• Homework

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Week 16 – Confidence & Boundaries

• Protecting your energy and time

• Saying no without guilt

• Focus Handouts

• Homework

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Week 17 – Rest, Sleep & Hormonal Balance

• How sleep impacts metabolism and mood

• Creating a calming night ritual

• Focus Handouts

• Homework

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Week 18 – Midpoint Celebration & Reflection

• Group gratitude sharing

• Wheel of Life mid-programme review

• Focus Handouts

• Homework

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🌸 Phase 4 – Energy, Joy & Lifestyle (Weeks 19–22)

Goal: Build vitality, ease, and joy into everyday life.

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Week 19 – Energy & Movement

• Finding joy in movement (not punishment)

• Group walking or stretching challenge

• Focus Handouts

• Homework

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Week 20 – Mood & Motivation

• Preventing winter blues / low motivation

• Laughter & connection focus

• Focus Handouts

• Homework

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Week 21 – Self-Care & Compassion

• Redefining self-care

• “Self-Care Menu” group brainstorm

• Focus Handouts

• Homework

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Week 22 – Joy & Calm in the Everyday

• Creating small rituals for balance

• Tea & reflection circle

• Focus Handouts

• Homework

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💖 Phase 5 – Integration & Maintenance (Weeks 23–26)

Goal: Consolidate habits and create long-term sustainability.

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Week 23 – Food Freedom & Flexibility

• Removing guilt from food choices

• Learning when to say “enough”

• Focus Handouts

• Homework

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Week 24 – Long-Term Balance

• Building weekly meal & movement rhythm

• Future routine planning

• Focus Handouts

• Homework

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Week 25 – Celebration & Gratitude

• Reflection on progress & personal growth

• Group celebration circle

• Focus Handouts

• Homework

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Week 26 – Vision & Next Steps

• Letter to Future Self

• Maintenance mindset & accountability

• Focus Handouts

• Homework

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🌷 What’s Included

• 26 × 90-min group sessions

• 25 + printable handouts & habit guides

• Private online support group (Facebook/WhatsApp)

• Optional 1-to-1 mini check-ins

• Bonus tools​

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🌼 Expected Outcomes

By Week 26, clients will:
✅ Feel calmer and more confident around food
✅ Understand emotional and physical hunger
✅ Build daily habits that support lasting weight balance
✅ Have improved sleep, energy, and mood
✅ Feel lighter — inside and out
✅ Maintain results naturally and confidently​​​​​​