FOUNDATION FIVE
Get the foundations right this time SO YOU stop starting over
A 5-week intro to weight training and nutrition coaching programme who are done with quick diet fixes, done with exercise classes that go nowhere, and who feel ready to sort their nutrition and learn how to lift weights safely and effectively to build real strength, properly, in a private gym, with an experienced coach in your corner the whole way.
FOR WOMEN NEAR GLOUCESTER
Only 3 spaces per intake - Next intake starts September 7th
Slimming World for a few months, another diet for a few weeks. The same stone lost and gained over the years.
A gym membership that quietly stopped getting used after week three.
Keep making changes, do well, but never get to where you want to be. You then revert to old habits and finish up back where you started.
Googling "best diet for women over 40" at 11pm, feeling overwhelmed with the conflicting information, and doing nothing.
Sound familiar?
You've probably already tried to fix this.
You're not new to this. You're not lazy, and you're not lacking willpower… If that were the problem, you wouldn't still be trying.
Here's what's actually happened: you've been given plans, classes, and challenges built for someone else's life and expected to ‘stick to it’.
None of them were ever built on the right foundations for you — your body, your time, your energy, your stress levels, your sleep, your routine. So every time, you started strong, life got busy, you told yourself you'll start properly next Monday, it never really happened.
Foundation Five is where that stops.
Real Women, Real Results
Nothing beats this kind of member feedback…
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There’s proper thought behind what he does as well. Clear plans, simple tools to keep you consistent, and support that doesn’t disappear when the session ends. Whether it’s weight loss, building strength, training for something specific, or just trying to feel better in yourself, it’s tailored to you and realistic. There’s also a great community if you want to be part of it, plus online sessions on different topics, so you understand more about what you’re doing and why.
Nikki
Who this is for
This is for you if:
You're in your 40s or 50s and you've spent the last decade putting your own health at the back of the queue - behind the kids, the job, the household, everyone else's diary before your own
You've lost that same stone more than twice and you're not doing it again on a plan that makes you miserable
You know what you should do - you just can't seem to actually do it, and you're bored of judging yourself for that
The kids are more independent now, and for the first time in years you're ready to actually prioritise yourself
You're interested in strength training, but big commercial gyms make you feel like you don't belong there
You're not in a frantic, "fix me by Friday" panic - you're done with quick fixes and ready to do this properly
This is NOT for you if:
This isn’t for you if you're after a rigid meal plan to follow to the letter, or a quick weight loss target on a tight timeline. That's not what foundations are for.
Real Women, Real Results
Here’s what the ladies said…
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From the start, it has been an amazing experience. Sean has a calm, positive approach and always strives to bring out the best in his clients. His knowledge of nutrition is outstanding—he doesn’t just tell you what to do, he helps you understand your choices and educates you to make better decisions for yourself. It was never about dieting; it was about feeling good and building sustainable habits.
Sonya
What's actually going wrong?
It's not motivation. It's one of three gaps.
Knowledge
Where to start
Not knowing what's actually right for your body, your life, your routine, or your energy levels right now.
Skill
How to do it well
Not yet having the confidence or skill with your weightlifting and nutrition… and why would you, nobody's properly shown you.
Consistency
Making it stick
Knowing exactly what to do, but life getting in the way before it becomes a habit, and not being sure how to adapt to make it stick long term.
Foundation Five is built to close all three gaps, in the right order, before you try to build anything bigger on top.
The five foundations
Before we chase a goal, we get five things right first.
Movement - How you train, safely and effectively, in a way that builds real strength for longevity, and a capable body for daily life and fun.
Nutrition - Eating in a way that fuels you properly, without restriction or guilt, in a sustainable and enjoyable way.
Stress Management - Understanding stress & energy, and techniques proven to help (proven on over 100+ women I’ve worked with)
Sleep & Recovery - Because none of the rest works for long without this
Routine & Mindset - Building a structure flexible enough to survive a busy week and the challenges of life now and in the future
Get these five right, and everything else - energy, strength, how your clothes fit, how you feel in the mirror starts to follow. As a byproduct, not the main focus.
Real Women, Real Results
IN THEIR OWN WORDS…
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I feel so much more confident in what I’m doing now which he has helped me build over time, giving me the right touch of coaching every wobble I had along the way! He’s a fantastic coach and just an all round great guy.
Paige
Your 5 weeks
Awareness. Implementation. Adjust.
This isn't a programme you follow blind. It's built around the same foundation cycle I use with every client I coach long-term: get clear on where you actually are, put the right things into practice, then adjust based on what's really happening in your life - not what should happen on paper.
Find out where you actually stand
Your 1:1 lifestyle consult — a real conversation about where you are right now across all five foundations. Then a separate 1:1 movement assessment to find your starting point and pick up anything we need to work around. You'll walk out with one clear, simple first step — not a list of ten things to overhaul at once. Then straight into your first small group PT sessions, learning the fundamentals properly.
Weeks 1–2
Awareness
What you'll likely feel: a bit nervous walking in, then pure relief that it's nothing like what you expected, but exactly what you needed. By the end of week 2, most women say something like "I've already done more in two weeks than I managed in the last year, and I haven’t even really had to think about it."
Build real strength, properly
You're in the gym with me twice a week with proper and safe technique coaching, building strength and confidence session by session. Remote coaching support runs alongside every session, covering your nutrition and lifestyle so the gym work doesn't sit in isolation from the rest of your life. You start eating a bit better without it feeling like a diet. You start turning up even on the weeks that aren't perfect.
Weeks 3–4
Implementation
What you'll likely feel: less nervous about the gym than you were in week one. Proud - not necessarily of dramatic results yet, but that you're showing up and making the changes you’ve thought about for a long time.
Build a plan that actually fits your life
We look at what's actually worked for your real life, not the theoretical ‘best case’ version of your week. You finish with a 2-year goal-setting session and we build out your ‘next steps’ roadmap together — because by now you've got real experience behind you, so for the first time we can set goals that actually mean something, built on solid ground and confidence rather than guesswork.
Week 5
Adjust
What you'll likely feel: that warm, slightly nervous feeling that this time genuinely feels different - because someone actually listened to you, instead of handing you a plan they've given fifty other women.
Let's be clear
What this isn't.
❌ A bootcamp or a 5-week burnout challenge
❌ A crash diet with extra exercise thrown in
❌ A class where you're one of thirty people and nobody knows your name
❌ A rigid meal plan you're handed and told to follow
❌ Something you do once and then have to figure out the rest yourself
warning - this is not for you if
❌ You want a highly restrictive 800-1200 calorie diet to follow while tracking every single gram for short term temporary results on the scales.
❌ You want a ‘perfect diet & exercise weight loss plan’ to stick to that doesn’t match your energy levels, lifestyle, or commitments, that you’ll fall off and end up back at square one when this finishes.
❌ You just want a quick fix with a ‘coach’ who keeps you accountable through judgement and shame.
If It’s experienced coaching, a proven method, and the support to finally feel like you have your life, your energy, and your body back that you’re looking for...
FOUNDATION FIVE is for you!
The result
Stronger. More capable. More like yourself.
You'll come out the other side stronger, more capable, more confident in a gym - with a body that moves better and a relationship with food that doesn't involve guilt.
Most women also start to notice their body changing shape — that's the foundations taking shape, not a crash diet. This means you’ll build on it… Not lose it.
But here's the bit that actually matters most: a body that performs. One that carries the shopping, keeps up with the family, says yes to the walk, the holiday, the photo, without a second thought.
This isn't about chasing skinny or a number on the scales - it's about building something capable, something that holds up for the next twenty years, not just the next twenty weeks.
This isn't about losing weight fast. It's about finally building something that holds.
If you feel it’s time to stop “starting again on Monday” and finally set the foundations to lose weight and improve your energy & confidence with a plan and system that works in your real life, join the 5 week FOUNDATION FIVE program and I’ll show you how.
Real women, real results
You don't have to take my word for it…
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"Thanks Sean, another thought provoking and really engaging call. I love the challenge to think differently and discuss within a supportive group. Your real life examples as we work through the different tools, as well as bringing our own, really help embed how I can apply this to my decision making and goal alignment. This is what really makes the difference, the out of gym coaching and support and advice in making longer term changes 🙌🏻"
Carolyn
THE GUARANTEE
If it doesn't work, you don't pay for it.
If you join Foundation Five, show up, and engage with the programme - and you don't get results, you'll get your money back. Simple as that.
This only works if you do the work. But if you do, and it still doesn't deliver, that's on me, not you.
I’ll refund you with no questions asked.
Next month will look exactly like this month if nothing changes.
Another few weeks, months, years of:
“I’ll start Monday.”
“I’ll get back into it soon.”
“I just need to find the time."
And that cycle has already been going on for years. The women who change this aren’t waiting for the perfect moment. They’re the ones who decide:
“I’m doing this properly now, before it gets even harder.”
Click the button below and let's get started.
Your investment
What's included
£197
Limited to 3 spots per cohort · Next intake starts September 7th
✅ 1:1 Onboarding week including 2× 1:1 sessions with me. Find out how the program works, map out your personalised plan, and get your immediate first steps to start gaining early results
Onboarding week session 1: 1:1 lifestyle consult
Onboarding week session 2: 1:1 movement assessment (separate session to lifestyle consult)
✅ 2x weekly small group PT weight lifting sessions across weeks 2–5 (Maximum 3x members per session)
✅ Personal remote coaching support throughout to ensure the 5 foundations are built - your plan, built around your schedule, using my method.
✅ 2-year goal-setting and clear roadmap session to make sure you don’t just achieve some short term goal then suffer that typical ‘I’ve reached it’ dip in motivation.
✅ Clear guidance on what to do each day, with a simple & sustainable habit-based approach to nutrition, movement, rest & recovery.
✅ Access to the supportive members only group full of my long term ladies who have completed their foundations and are on the same journey after following through the same steps - a safe space to share, support, reflect, and grow
The Foundation Five program is designed to give you your clear first steps and intentional support, not just information and a plan to stick to.
From day one you’ll have me in your corner to guide you, keep you accountable, and make sure we are building the right habits and systems that work for YOU.
NUTRITION
SUPPORT
EDUCATION
MINDSET
exercise
Real women, real results
You don't have to take my word for it…
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“Absolutely blown away by Sean’s support and determination to help you reach your goals. A genuinely great guy who cares passionately about helping you achieve your goals, providing you with the tools physically and mentally.”
Shelley
Questions
Before you go...
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No. Most PT is just sessions in a diary. Foundation Five starts with a proper consult and movement assessment so we know exactly what you need, then builds the foundations underneath you - movement, nutrition, stress, sleep, routine so it actually holds up and can be built on as a lifestyle change once the 5 weeks are over.
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Two thorough 1:1 consultations to understand your start point across the 5 foundations and to assess your basic movement patterns ready for the weight lifting sessions, eight small group PT sessions (3 women max per session, THIS IS NOT A CIRCUIT CLASS WITH 8 WOMEN AND A COUPLE OF KETTLEBELLS BRANDED AS ‘SMALL GROUP’ WEIGHT TRAINING), qualified nutrition & behaviour change coaching in between every session, and a goal-setting and 2 year roadmap session at the end - all in a private studio, not a packed commercial gym.
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Because most PT focuses on the workout and leaves you to figure out the rest on your own. This works on all five foundations inside the gym and outside of our sessions too, ensuring you have knowledge, skill, and consistency.
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Life happens - that's exactly why Routine & Mindset is one of the five foundations. We build a structure with enough flexibility to survive a busy week, and that’s why you've got remote coaching support throughout to help you adjust rather than fall off completely.
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Not even slightly. This is a private studio, my speciality is helping women to feel relaxed and confident when they step through the door. This is not a big intimidating commercial gym. We start your program exactly where you are. The whole point of week 1 is finding that starting point together across all 5 pillars.
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You'll either leave with real foundations and a 2-year goal-setting session behind you, or most women choose to continue into my longer term Shine-in-Nine program, but that's not compulsory.
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No. My ethos is that weight change will happen (if it’s one of your aims) as a byproduct of getting the foundations right, not the main goal and focus. You're here to get stronger, more capable, and back in control - not to chase a number on the weekly sad step.
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Getting started is simple. Click the button below, sign up, and book your consultation!
1. BOOK YOUR CALL
Let’s have a chat, and if we feel that we are a great fit to work together and that this program is right for you and your goals, we get you enrolled!
2. ONBOARDING
We book in your 2x onboarding week sessions. You’ll get access to all the bits you need (access to my app, an email with any info you might want to refer back to, access to the members only community group).
3. WE BEGIN!
We start your Foundation Five journey together!
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"Confidence is growing more each week. Believing in myself alot more
Claire
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"Really feeling a difference in shape and clothes fitting better now... I feel confident going into the week to carry on as normal now. Feels like this is my new way of living."
Ruth
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"Feeling quite positive this week, new habits and routines are becoming consistent."
Melanie
You're not starting from scratch. You're starting from experience.
Every diet, every class, every gym membership that didn't quite stick, that's wasn’t failure, that's information that we can use to understand what doesn’t work and why. And it's exactly what we'll use to make sure this time is finally different.