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The aim of this booklet is to inspire and guide you with direct experience for your body composition goal.


No brainer - no fuss - simple solutions to know what you can do.


What my users have said:


  • "I love the hand portions that you use"


  • "It’s not just a fad diet “28 day shred” as you normally see - then on 29th day people revert back to rubbish food"


  • "The booklet allows people to make life changes along the way, it’s not a robotic book that tells you what to eat every waking hour. I know I like the freedom to change meals to what I like"


  • "The dial tools are really helpful as it helped me realise that there’s definitely some areas I do better at than others!!"


This booklet highlights to you your own progression and educates you on methods to improve your body composition, lose or gain weight, progress exercises and teach you some superpower tricks we can use to regain confidence in our own abilities.


We work on habits, embed behaviours, look at your hydration, food, sleep, coping with areas of stress and combine with different tiers of exercise.


Lifestyle factors for a body composition goal.


This is a 28 day guide but there is enough here to progress for months. 


It coaches you through your own changes to empower you with the knowledge of how to progress and importantly keep progressing if things derail you.


Prepare, plan, organise and see what you can really do.


Let’s get you confidently started!




  • Welcome
  • Feed the machine
  • If you want to do calories
  • What will I eat?
  • How do I know this is working?
  • Do I need to change my energy intake?
  • Considering stress
  • Moving the body
  • How often should I train?
  • What gear do I need?
  • Training tiers
  • Weekly routine
  • Base level + beginner
  • Weekend warrior
  • Experienced
  • The workouts
  • Wheels and progressing even when I can't workout - stress, nutrition, sleep, movement
  • Day 1 outcome star
  • Go shopping - get prepared
  • The nuts and bolts - day 1 - 28
  • End of week - reflection and goal setting
  • Priorities for the week ahead
  • Day 14 outcome star
  • Enter a carb cycle
  • Congratulations
  • @HN - info


Comes in high contrast for digital displays and a greyscale print friendly version.

Customers will receive links to download their digital products in the thank you page of the checkout,along with an emailed link that will last for 30 days.

28 Days of Action - Complete Plan - Workouts, Food, Stress, Sleep

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