3 Month Group Total Transformation Programme
Woman

💬 Programme Overview

Losing weight can feel hard. Keeping it off? Even harder.
But you already have everything you need within you — your strength, wisdom, and willingness to try again.

This 13-week journey helps you reconnect with your body, rebuild trust around food, and create lasting lifestyle balance —
without dieting, deprivation, or guilt.

Through weekly online group sessions, personal reflection, and supportive resources, you will learn to nourish your body, balance your energy, and care for yourself with compassion.

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🌿 What Makes This Programme Different

This is not another diet.
❌ No shakes
❌ No injections
❌ No quick fixes
❌ No restriction

Instead, this programme blends education, behaviour change, and emotional support —
helping you make practical changes that last.

When you change your habits, you change your life.

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✨ What You will Experience

Each week includes:
🌷 90-minute group coaching session (Zoom)
🌷 Interactive discussions and mini-activities
🌷 Weekly handouts or habit focus
🌷 Gentle homework reflections
🌷 Access to a private WhatsApp or Facebook group for ongoing support
🌷 Printable workbook with journal prompts, trackers, and mindful practices

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🩵 Programme Flow (13 Weeks)

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🌱 Phase 1 – Foundation & Awareness (Weeks 1–4)

Goal: Understand current habits, clarify priorities, and reconnect with body awareness.

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Week 1 – Getting Started & Awareness

Focus: Foundations, vision, and intention.
Group Activities:

• Welcome circle + introductions

• “Wheel of Life” & “Top 5 Priorities” exercises

• Group discussion: What does healthy mean to me?

• Focus Handouts

• Homework

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Week 2 – Hydration & Energy

Focus: Water, caffeine, and natural energy.
Group Activities:

• Water awareness challenge

• Guided conversation: Caffeine and energy highs/lows

• Group commitment: hydration goals

• Focus Handouts

• Homework

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Week 3 – Mindful Eating & Digestion

Focus: Slowing down, hunger awareness, and digestion.
Group Activities:

• Mindful eating practice (20-minute shared snack)

• Hunger Scale reflection

• Discussion: How fast do we eat — and why?

• Focus Handouts

• Homework

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Week 4 – Balance Check-In & Boundaries

Focus: Protecting your time and priorities.
Group Activities:

• “Yes & No” Calendar Exercise

• Group reflection: energy drainers vs energisers

• Accountability sharing

• Focus Handouts

• Homework

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🥦 Phase 2 – Nourishment & Energy (Weeks 5–8)

Goal: Build nourishing routines, stabilise blood sugar, and improve meal confidence.

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Week 5 – Balanced Meals & Structure

Focus: Food composition, planning, and preparation.
Group Activities:

• Build a “Magic Plate” activity

• Group meal-planning brainstorm

• Share favourite healthy swaps

• Focus Handouts

• Homework

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Week 6 – Blood Sugar & Energy Balance

Focus: Managing cravings and fatigue.
Group Activities:

• Blood sugar visual demo

• Practice Box Breathing together

• Mini group discussion: Cravings and what they mean

• Focus Handouts

• Homework

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Week 7 – Mindset & Flexibility

Focus: Releasing perfectionism.
Group Activities:

• “Let Go a Little” sharing circle

• Mindset reframes and affirmations

• Joy challenge

• Focus Handouts

• Homework

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Week 8 – Confidence & Alignment

Focus: Reconnecting choices with goals.
Group Activities:

• Group check-in: progress and wins

• “Energy audit” activity

• Guided boundary meditation

• Focus Handouts

• Homework

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💚 Phase 3 – Mindset, Confidence & Lifestyle (Weeks 9–13)

Goal: Build emotional resilience, embed habits, and celebrate lasting change.

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Week 9 – Emotional Resilience

Focus: Managing stress without food.
Group Activities:

• EBT practice together

• “Triggers & Tools” mapping exercise

• Focus Handouts

• Homework

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Week 10 – Mood, Movement & Motivation

Focus: Joy, energy and movement.
Group Activities:

• Gentle movement stretch

• Discussion: mood boosters vs drains

• Group laughter exercise

• Focus Handouts

• Homework

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Week 11 – Rest, Rhythm & Sleep

Focus: Recharging through rest.
Group Activities:

• Sleep audit and evening routine brainstorm

• Guided relaxation exercise

• Focus Handouts

• Homework

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Week 12 – Food Freedom & Ease

Focus: Trusting your body and removing guilt.
Group Activities:

• “Food Freedom” discussion

• Mindful eating celebration meal

• Focus Handouts

• Homework

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Week 13 – Reflection & Celebration

Focus: Acknowledging growth and setting intentions.
Group Activities:

• Wheel of Life Reassessment

• Celebration sharing circle

• Letter to Future Self

• Focus Handouts

• Homework

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🌸 Programme Highlights

• Community support: Shared stories, encouragement, and accountability

• Gentle education: Practical tools — not overwhelm

• Emotional connection: Build trust and confidence together

• Sustainable change: Progress over perfection, always​

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💖 Optional Add-Ons

• Private 1:1 check-in between group sessions

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🌷 End Result

By Week 13, you will:
✅ Feel calm and confident around food
✅ Have balanced energy and fewer cravings
✅ Build emotional awareness and self-trust
✅ Enjoy food freedom and consistency
✅ Feel lighter — physically and mentally

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🌿 When you heal your habits with compassion, your whole life transforms.

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