LOSE 10-28 LBS IN 12-WEEKS
- OR YOUR MONEY BACK
READY FOR REAL CHANGE?
Are you a desk-based, full-time working mam ready to make a lasting change—physically, mentally, and emotionally?
Imagine:
-
Dropping 10-28 lbs without extreme diets or endless workouts.
-
Building a positive mindset that keeps you on track, even on tough days.
-
Boosting your energy so you can thrive at work, at home, and in life.
This programme is designed to fit into your busy life, but let’s be clear: if you're not ready to commit to real change, this isn’t for you.
If you’re ready to take small, consistent steps toward a healthier, happier you, this programme will guide you every step of the way.
CLIENT PROGRESS
**Results vary, and depend on individual effort*
WHAT IS THE MIND-BODY METHOD?
The mind-body method is based on this assumption:
Your mind and body are inseperable. To make sustainable body changes, therefore, the process must include psychological changes.
Most weight loss programmes fail because they ignore the three essential pillars of sustainable transformation. Without them, your results collapse—just like a table missing one of its legs.
That’s why The Mind-Body Reset Method™ is built on The Stability Framework™—a scientifically-backed, three-pillar system that ensures you not only lose weight but keep it off for life.
PILLAR 1: THE MIND
As an experienced personal trainer and trainee psychotherapist, I know that weight loss is about more than just workouts and meal plans—it’s also about breaking the mental barriers that keep you stuck.
That’s why my programme includes:
✅ 1:1 Mindset Coaching – Personalized support to rewire habits & overcome emotional eating.
✅ Guided Meditation – These occur after our live workout sessions, and will help you slow down and focus your mind.
✅ In-App Psychology Resources – Practical tools rooted in Cognitive Behavioral Therapy (CBT) & Acceptance and Commitment Therapy (ACT) to help you:
-
Break free from self-sabotage
-
Stay consistent without relying on willpower
-
Build a positive, long-term relationship with food & exercise
Why It Works: When your mind is in the right place, fat loss becomes a lot more effortless—and sustainable.
PILLAR 2: THE NUTRITION
Our nutritional approach is designed to free you from the trap of restrictive eating:
Encouraging you to continue eating the foods you enjoy, while discouraging you from trying to eat foods that you don't enjoy, but may deem healthy.
Instead, I will show you how to structure your meals in a way that provides your body with the nutrients it needs to thrive, while simultaneously satisfying your taste buds.
Here's an overview of the first 3 weeks:
Week 1:
-
Apply a simply nutrition habit to your breakfast. Before you start, I will help you come up with 9 alternative breakfast ideas which include this nutrition habit. Ideas that you enjoy, and that are simple to make. You then eat whatever you like for lunch and dinner.
Week 2:
-
Continue with the above, but apply the same nutrition habit to lunch (I'll help you with 9 lunch ideas). Eat what you like for dinner.
Week 3:
-
Continue with the above, but apply the same nutrition habit to dinner (I'll help you come up with 9 dinner ideas). Eat what you like between and/or after meals.
This non-restrictive approach ensures simplicity, consistency and long-term sustainability.
You will also gain access to multiple recipe books, eat-out calorie guides (Domino's, Nando's etc) along with access to our in-app food tracker to keep log of your food and gain weekly feedback from myself.
PILLAR 3: THE TRAINING
I understand that your life is a whirlwind of responsibilities, so refuse to burden you with complicated and time-consuming workouts.
Instead, I will show you how to seamlessly fit working out into your busy schedule while coaching you through the process of shifting your perspective to make working out something you look forward to doing, rather than something you dread.
With this programme, you have multiple workout options to choose from:
-
Self-Directed (DIY) Personal Training
-
Semi-Private Online PT Sessions which last for 20-30 minutes, with multiple daily time slots to choose from
-
A blend of Self-Directed and Semi-Private PT Sessions
-
Or 1:1 Online Personal Training Sessions
Whichever option you go with, your workout programme will ensure that it meets you where you are currently at while guiding you through the process of getting you to where you want to get to.
Our workout approach focuses primarily on strength training and initially, we will place a big emphasis on technique.
Once your strength training knowledge, performance, confidence and abilities increase, we will then focus on gradually increasing the intensity of your sessions.
WHAT YOU GET:
-
Full Access to Our App: Your 12-week programme, broken into simple steps.
-
Prep-Week: a free prep-week to ease into the transformation process
-
Prep-Week PT Session: a 1:1 session with Coach Alan
-
Prep-Week Mind & Nutritional Coaching: a 1:1 session with Coach Alan to help set you up for long-term success
-
Weekly Check-ins: A full review of your training, nutrition and progress, along with personalised advise for the following week
-
Monthly Check-in Calls: A 1:1 check-in call with Coach Alan to review the previous month, and plan for the following one
-
18-Hour Daily Access to Alan: In-app message support when you need it.
-
3-4x Semi-Private Online Sessions: 20-30 minute sessions, daily time slots to choose from.
-
DIY PT Programme: Incase you can't make it onto/miss a live session
-
Guided Mindfulness Classes: Slow down and manage stress
-
Personal Nutrition Coaching: Simple, sustainable meal plans.
-
6x Recipe Books: Over 200 pages of easy, healthy recipes.
-
Accountability Coaching: Stay motivated, even on tough days.
-
Online Support Group: Connect with like-minded mams.
YOUR PERSONAL TRAINER
I’m Alan, your dedicated personal trainer and mindset coach. I specialize in helping desk-based working mams who are ready to take control of their health, energy and mental well-being.
As a qualified Personal Trainer and psychotherapist-in-training, I created this programme to provide the holistic support needed for real, lasting transformation.
If you’re ready to commit to the journey and put in the work, I’ll guide you every step of the way. But if you're not fully prepared to prioritize this, then this programme may not be the right fit for you right now.
LINKS
OPENING HOURS
HEAD OFFICE
CONTACT
Monday to Friday
6.30 am - 8.00 pm
Mind-Body Training
12 Magennis Place, Pearse Street
Dublin, Dublin 2,
Leinster, Ireland
WhatsApp: 0899838271
© Mind-Body Training 2025