WELCOME

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HERE’S HOW IT WORKS

START YOUR JOURNEY AND LEARN HOW TO BUILD LEAN MUSCLE, SCULPT, GET STRONGER.

Learn In the comfort of your own home, Anytime.
Evergreen access to the course once purchased.
pre-recorded enabling access and Revisit as many times as you wish
Do it in our own time.
Beginners Guide with Progressions.

UNLIMITED ACCESS TO AND INCLUDES:

Finding Your Why and Benefits to Strength Training at Any Age:
Identifying personal motivations for strength training.
Exploring the physical and mental benefits of strength training, regardless of age.
Lose Weight to Lift Weights:
Although not a weight loss program, Understand the relationship between weight loss and strength training.
The Science Behind Strength Training:
Exploring the physiological principles of strength training.
Menopause and Strength Training:
Addressing the unique considerations and benefits of strength training during menopause.
Understand how strength training can help manage hormonal changes.
Exercise Terminology:
Learning essential terms and concepts related to strength training.
Building a foundation of exercise knowledge.
Learn to Schedule Your Workouts:
Developing effective workout scheduling and time management strategies.
Creating a workout routine that fits your lifestyle.
Setting Up Your Home Gym:
Guidance on selecting and arranging home gym equipment.
Tips for creating a functional and motivating workout space.
Fuelling Up, Eating Plan, and Journaling:
Nutrition guidelines for supporting strength training goals.
Keeping a food journal and tracking progress.
Learn the Importance of Warm Up, Stretch, and Recovery:
Pre-workout warm-up routines to prevent injuries.
Post-workout stretching and recovery techniques.
The Exercise Library:
A comprehensive resource of strength training exercises with demonstrations and instructions.
Variations and modifications for different fitness levels.
Your Workout:
Designing and customizing a strength training workout plan.
Progress tracking and adjusting routines as needed.
Workout Videos for Week 1 – Body weight, Week 2 – Bands, Weeks 3 – Free weights, Week 4 – Challenge.
The Hub Exercise Library:
Information to the HUB which is a library of additional exercises and workout variations.
Learn About Maintenance and Progression:
Our ever growing HUB includes a library of WORKOUTS for all levels and goals, which are approximately 15-30 minute in length, so are easier to fit into your day or Blend them with another workout for a longer session.

WHAT YOU WILL NEED:

Space/area to move safely.
Pilates Band (Medium or Strong)
Free Weights (variations of 2,kg 3kg, 5kg, 7kg,10kg) (dependant on strength but you will start light to begin with and progress onto heavier weights)

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Bonus

You will be added to our Monthly Newsletter to hear about our latest news and updates.

Join one of our Facebook communities.

Are you Ready?

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THE HUB

BODYFAZE WELLNESS HUB

Let’s fire up your metabolism

Not getting the results that you once did? Diets DON’T work anymore? Feeling sluggish, tired and generally Bluh? Don’t have time to exercise? If you just want to feel fitter and healthier, boost your metabolism, tone, gain muscle, improve your cardio in shorter workouts then this is for you.

Our workouts are designed to kick start your metabolism and set you on fire with short sharp workouts for busy people globally.

All workouts are approximately 15 -30 minutes that you can blend together or stick to Just 1 workout, where ever you are and at a time that suits you.

Hi my names Karen and I have been in the fitness industry for over 30 years. I am a Personal Trainer, Pilates Instructor and a Martial Artist. I am also 55 years old and menopausal. I have struggled with my weight all my life and have tried every diet there is, much to my bodies determent. I still carry a few pounds more than I would like to but I am human, I embrace my body, I love life, I am fit, healthy and strong. I take no medication, suffer no joint pains, I have strong bones and I embrace every day of my life. I would love you to join me to relight your fire. It has been my ambition to share all my years of knowledge with you and I am so excited to bring you our WELLNESS HUB.

Our Wellness HUB was born through a need of my own for something doable, quicker, easy to access and dependant on my energy levels. Knowing I could do 15 minutes was so easy to get up an do. Doing a 15 minute workout everyday gave me so much more energy and motivation to do more.

It even transferred into my daily life. I had more energy to move more and do more at work and around the house.

The Truth

Our metabolism can slow down for many reasons. As children we are usually very active but our careers force us to be sitting much more of the day than when we were younger. We have become quite sedentary trying to grab a workout here and there, or just at weekends if we are lucky or not too exhausted. That odd burst can also lead to injuries because our body is no longer fit or strong enough to put those sort of pressures on it. Perhaps we do not have enough time, we feel tired, work takes over and we find ourselves not being as active as we once were. We naturally start to loss muscle mass and our fat cells are distributed in more noticeable areas. Our bodies change as we age and so should our workouts.

Metabolism is actually a very complicated process in which our bodies convert food to energy, converts food to building blocks and the elimination of waste. It is a chemical reaction within the cells of your body.

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Access our growing exercise library

HIIT (High Intensity Interval Training)

Benefits

uses your anaerobic system
performed in short bursts at high intensity with small recovery periods until you feel too tired to continue
improved reductions of fat mass throughout the body.
improved athletic performance
burns calories during and after the workout due to elevated metabolism
increase RMR (resting metabolic rate) (burning calories after the workout)
short Sharp intermittent sessions means not having to spend ours in the gym. So saves on time
requires high levels of oxygen
improves circulation
helps reduce depression
stimulate bone growth

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EMOM – Every Minute on the Minute

Benefits

Time efficient
Allows you to keep using heavy loads for a higher volume to help maintain muscle mass and metabolism.
Build muscle and strength.
Rest is dependant on how quickly you finish the exercise.
More recovery time is great motivation to push harder and work out more intensely.
Increased cardiovascular.
Increased muscular endurance.
Increased calorie Burn in a shorter amount of time.

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Circuit Training / Aerobics

Benefits

uses multiple body parts
uses different energy systems
works the whole body
works on endurance
uses weight training and cardiovascular training
improves Cardio
longer periods at lower intensity
works the aerobic metabolism.
ability to use the maximum amount of oxygen during exercise
efficiency of lung function
haemoglobin and red blood cells increase
can delay osteoporosis
increase in muscle mass
a loss of fat with eating healthily
increase in bone density
reduce blood pressure
helps reduce depression

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Strength Training

Benefits

improves muscular hypertrophy, muscle mass
improves strength
builds endurance
increase bone density
increase metabolism
increased ligament, muscle and tendon strength
improves joint function
skeletal adaptions occur
many body function benefits
reduce potential risk of injury
primarily anaerobic
Use body weight and weights
helps reduce depression

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Boxing/Martial Arts

Benefits

Uses both aerobic and anaerobic system
performed in short bursts at high intensity with small recovery periods until you feel too tired to continue
improved reductions of fat mass throughout the body.
improved athletic performance
burns calories during and after the workout due to elevated metabolism
increase RMR (resting metabolic rate) (burning calories after the workout)
short Sharp intermittent sessions means not having to spend ours in the gym. So saves on time
requires high levels of oxygen
improves circulation
helps reduce depression
stimulate bone growth
Helps reduce stress

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Pilates

Benefits

movement based Exercises
strengthens your core
gives you a supple spine
body weight exercises
flexibility
improves strength
improves breath
relaxing
strengthening
improves posture

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Pilates Barre

Benefits

mostly standing Pilates moves
tones
challenges
gets on a sweat
strengthens
stretches
movement based
improves posture

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Wellness

Including

relaxation
MENO MAZE – Peri – Post Menopause
breathing
specific stretches ie: neck release
chair exercises
lower back
knee problems
footwork exercises

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The HUB subscription also includes:

Unlimited access to the Hub’s growing exercise library including a wide range of colour coded workouts to suit everyone from Pilates to Boxing, HIIT to Martial Arts, Circuits to Weights.

Wellness section including Tutorial classes for shoulder release, neck release, Hip mobility, Sleep better, Meno Maze wellness and much much more.

Connect, motivate, chat, hints, tips and share your experiences in our CLOSED Facebook Hub support Community

Weekly Facebook accountability page

Starting Small Tips

Motivational Tips

Exercise Tips and tutorials.

GET Walking

Regular Challenges

Workout Guidance

Weekly Workout Planner (PDF)

Weight Progress Chart (PDF)

BONUS: ADDED REGULARLY

Workout Classes

Lifestyle Tips

Wellness Tips

Meno Maze Tips

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KAREN has been in the fitness industry for over 30 years and is passionate about all aspects of the wellness and fitness industry. Karen is a keen martial artist holding a Black Belt, She is a qualified Personal trainer, Pilates instructor, Pilates Barre, Boxing Instructor AND a Menopause Consultant/Educator. Karen is dedicated to continual learning.

“Hi, I am passionate about the people and helping them to be the best that they can be. I am continually update and studying all things to do with the wellness industry and updating my skills ”