Want to shed fat and build muscle tone in just eight weeks? Our  FREE 8-WEEK LEAN & STRONG TRAINING PROGRAM  uses every muscle in your body to help you burn a lot of calories fast and effectively. Created by top personal trainer, Jessica Kate Herbert, this highly-effective program can be done anywhere. Follow it each week to see the exercises progress and change, keeping you motivated, challenged and inspired to hit your goals.

WORKOUTS - Week 1

W1 – Workout 1

Welcome to week 1, day 1 of your new training program. Day 1 begins with a mobilising warm up, followed by 4 sets of...

W1 – Workout 2

Good work, you've made it to day 2! You may be feeling a little sore from yesterday's workout, but perseverance is the key to...

REST FOR 1 DAY

W1 – Workout 3

Welcome back to your workout, I hope your day off yesterday was restful and rejuvenating. If you haven't had a rest day between your 2nd...

W1 – Workout 4

Hopefully you're feeling energised and ready to smash your goals. Today we have a mobilising hip and leg warm up followed by 4 sets of...

REST FOR 2 DAYS

NUTRITION - Week 1

Nutrition week 1: perfecting your macros for performance

To get the results you want, you need to fuel your body for success. Sports dietitian Gabrielle Maston outlines...

WORKOUTS - Week 2

W2 – Workout 1

Welcome back to week 2 of the Game Changer program! For your second week, day 1 begins with a mobilising warm up, followed by...

W2 – Workout 2

It's day 2 of week 2, and you might be feeling a little sore, but keep at it, you're going great. Today we have a...

REST FOR 1 DAY

W2 – Workout 3

Well done, and welcome back for day 3. Today we have a mobilising warm up, followed by 4 sets of the main workout (no...

W2 – Workout 4

Congratulations, you've made it to the last workout of week 2! Keep up the great work, you're almost 1/4 of the way to hitting...

REST FOR 2 DAYS

NUTRITION - Week 2

Nutrition week 2: creating a meal plan

If you fail to plan, you plan to fail! This cliché is often used, but only because it’s true. Plans...

WORKOUTS - Week 3

W3 – Workout 1

Good job on making it to week 3 — what a milestone! We change it up this week with a few new exercises, a...

W3 – Workout 2

Welcome back. As yesterday, we change things up today with increased reps and tempo, some new exercises and some advancements on old exercises. Today we...

REST FOR 1 DAY

W3 – Workout 3

I hope you had a great recovery day yesterday. Today we change it up from last week with a few new exercises, a couple...

W3 – Workout 4

Well done on making it to the end of week 3, you're doing great. We change things up today with increased reps and tempo,...

REST FOR 2 DAYS

NUTRITION - Week 3

Nutrition week 3: getting sick of veggies?

Vegetables can get pretty boring very quickly if you’re steaming or boiling them. Using easy and inventive food combinations,...

WORKOUTS - Week 4

W4 – Workout 1

You're almost halfway there, keep up the good work! We change it up this week with a few new exercises, a couple of harder...

W4 – Workout 2

You're doing fantastically. With increased reps and tempo, some new exercises and some advancements on old exercises, this workout will have you sweating up...

REST FOR 1 DAY

W4 – Workout 3

Hopefully you feel rested and refreshed after yesterday. Today we change it up with a few new exercises, a couple of harder versions of...

W4 – Workout 4

A big congratulations are in order - after this workout, you're halfway there! We change things up today with increased reps and tempo, some...

REST FOR 2 DAYS

NUTRITION - Week 4

Nutrition week 4: what if I’m not losing weight?

It can be very frustrating when you’ve made so many changes to your diet, and still nothing is happening! First...

WORKOUTS - Week 5

W5 – Workout 1

You've officially passed the halfway mark in this 8 week program, congratulations, and keep up the good work. We change it up this week with...

W5 – Workout 2

Great work so far! With increased reps and tempo, some new exercises and some advancements on old exercises, this workout will have you sweating...

REST FOR 1 DAY

W5 – Workout 3

After your rest day yesterday you should be up and ready to go for your third workout of the week. Let's get to it! We...

W5 – Workout 4

Great work on reaching the end of week 5 - just one more workout to go! This workout has increased reps and tempo, some...

REST FOR 2 DAYS

WEEK 6 - Out 26th February

WEEK 7 - Out 5th March

WEEK 8 - Out 12th March

NUTRITION

Nutrition week 1: perfecting your macros for performance

To get the results you want, you need to fuel your body for success. Sports dietitian Gabrielle Maston outlines the best diet for your...

Nutrition week 2: creating a meal plan

If you fail to plan, you plan to fail! This cliché is often used, but only because it’s true. Plans help you develop a strategy...

Nutrition week 3: getting sick of veggies?

Vegetables can get pretty boring very quickly if you’re steaming or boiling them. Using easy and inventive food combinations, you can really spice things...

Nutrition week 4: what if I’m not losing weight?

It can be very frustrating when you’ve made so many changes to your diet, and still nothing is happening! First of all, don’t give up!...

Nutrition week 5: inspiring meal ideas

Breakfast Breakfast is the most important meal of the day. It kickstarts the digestive process and your metabolism. Research has shown that when people...