Frequently Asked Questions

Introduction Plan & Program Questions

 

Q. What is the 6 Week Transformation Unicorn Challenge? What is the 28 Day Warrior Goddess Body?

The 28 Day Warrior Goddess Body programme is the meat in the sandwich to the 6 Week Transformation Unicorn Challenge created initially for beginners to strength training, carb cycling and is created for Body Shape Transformation and is the exact copy of what we used to do for the last 3 years in our WGKBT studio with over 5000 women is now delivered through our online digital studio stored on our website and through daily emails so that you can supplement your kettlebell workouts but more importantly to teach you the essential principles of Nutrition & Eating like a Woman so you can achieve your results in Body Shape Change.

It is a step by step transformation (yes this means weightloss but it is focused on building lean muscle whilst burning fat and getting STRONG) delivered over 4 weeks and is the nuts and bolts of the 6 Week Transformation Challenge.

The 6 Week Challenge is the bread to the 28 Day Warrior Goddess Body Programme sandwich!

The 6 week challenge compromises of 1 Prep Week, 4 Weeks of Eating & Training that builds on itself each and every week and culminates in a Graduation Week preparing you to join our VIP Community which you do automatically 42 days after joining the program. (this is included in your initial sign up and will be automatically added as a membership subscription at a reduced rate.)

It also includes a full suite of kettlebell, body weight and resistance band workouts that you can do from home.

The daily emails provide a prompt to remind you what to eat and how to train each day and added support & motivation.

It is not a DIET or EXERCISE programme. It is not just another ‘meal plan’. This is a comprehensive online programme with videos, workouts, worksheets and resources to ensure you succeed if you are new to strength training, fitness and fatloss.

Q. Where do I access it?

By now you should have received an email asking you to register to the programme or have already registered when you signed up and purchased the program. You will then get instant access and another email should be sent to you with a link to access the online programme with your email and password.

Once you have your username and password and If at any time you need to access the online programme, go to and login there.  You will also find this login information on the bottom of every email we send you.

Q. Where do I access the meal plans and recipe books?

This same online digital studio described above houses our members area where there are all the documents and PDFs you need: the meal plans, shopping lists & recipe books.

You will also find some easy to download printables there to save to your phone with links directly to the recipes for that day.

Once you have your username and password and If at any time you need to access the online programme, go to and login there.

Q. Where do I access the home based workouts and exercise clip videos?

This online digital studio houses the clips of the exercises detailed in the programme.

You will also find some easy to download PDFs there to save to your phone (we suggest saving onto your Books App)

And finally, each week a summary will also be emailed to you with links directly to the videos so you can access them from your phone for home workouts.

Q: Am I required to be on Facebook to join the program?

A: I host the private community group on Facebook called 6 Week Transformation Challenge. Most of my clients choose to join our Facebook community group for daily tips and motivation and to get updates first. While I do recommend you join the Facebook group, it is not required for participation in any of my programs, but is if you want to avail of the Unicorn Status refund.

6. When do I have to start?

The start date of your programme is triggered upon purchase however the beauty of this programme is that you can start at any time– or restart. It is created in a way that you can use this as a toolkit for lifestyle change or to simply get yourself ready for an occasion like a wedding, holiday or event. And you will have forever lifetime access to the program in the digital studio.

However if you are part of the 6 Week Challenge- you will have a start and end date to complete as part of the challenge criteria and you cannot restart once you have begun.

If you are working towards Unicorn Status, you have 48 hours within joining the 6 week challenge to submit your Unicorn pack to achieve Unicorn status.

After 42 days you will automatically be added and subscribed to the Wheel of the Year VIP programme (if you are a Sexy Strong program member or purchased the 3 month bonus). You will access this here:

Q. What if I lost my login details?

You can request your forgotten password by entering your email on this page:

Really stuck? Contact our support team and we will help you.

Q. What happens if I have an event or something to attend during the 6 Week Challenge?

Again, this is taken account of in this programme with two days of flexibility. You have both a a Crazy Woman and a Wild Woman card – cards you can ‘play’ to give yourself some flexibility during the programme to work around these occasions. If you want to be eligible for Unicorn Status however, you will still need to adhere to those guidelines outlined inside in the pack.

Q. Do I have to stick to the programme 100%?

REMEMBER MY ‘99% IS HARD: 100% IS EASY’ RULE! I strongly recommend that you EAT what is outlined in the programme. Do not skip meals or think ‘less is more’ it is not. You need to eat every snack, shake and meal outlined in the programme.

This is not a diet, it is a eating for Body Shape Change programme.

You need to EAT to change the shape of your body.

You need to EAT to fuel your body to recover from your new strength training programme.

You need to EAT to boost your metabolism and for energy and ability to workout again.

You need to EAT to reduce the risk of injury or sickness.

And remember, it is better to even do 10 minute training workouts 5 days a day than a 60 minute session once a week.

Q. What if I am finding the workouts too hard or too easy?

IF YOU’RE FINDING THE WORKOUTS TOO HARD OR TOO EASY Everyone has different levels of fitness/strength. In order to progress it’s important to push yourself and that doesn’t have to be with heavy weights but more about motivating yourself to do the workout and being consistent! It’s about finding a good level of intensity to challenge your body to adapt. If you are finding the workouts too easy you can quite easily make them more difficult by increasing the weight and/or decreasing your rest time. Or doing the workouts more FREQUENTLY.

Shorter more meaningful workouts done daily is the best approach to achieve your goals.

Kettlebell workouts are more like a practice than a grind.

Starting with only 4-10 minutes 4/5 days a week you will be working up to 30 minute workouts only 3 days a week.

Add these to the follow along body weight interval workouts and your sprint circuits for fat blasting and you will easily achieve your goals.

DON’T SKIP A BODY PART!

You might be thinking “but I don’t need to train my chest, or back” etc. Your body works as a whole -you can’t train one half of it and forget the other.

YOU WON’T GET BULKY!

I want to stress that doing the type of training in my program will NOT get you bulky. Females don’t have as much testosterone in their bodies as men do. It’s very hard for females to get bulky even with the right training, diet and supplements.

Q. Am I a good fit for this program?

A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who are beginners to strength training to those more active and with under 2 stone to lose. My program is geared for you to be active 3 times a week and will require commitment to that.

Refund & Cancellation Questions

 

1. How do I cancel?

 

You may request a refund for up to 48 hours after your purchase of the 6 Week Transformation Challenge and the Sexy Strong Program if you ‘change your mind’ by emailing support@warriorgoddesskettlebelltraining.com.

After that, no refunds are available. Please note that this includes any WGKBT Plans or Programs including the 6 Week Challenge and Sexy Strong program.

Additionally, you may not defer your participation in the 6 Week Transformation Challenge. Your purchase is good only for participation in the round of the WGKBT Program that you purchased and once you have started, you cannot restart. If you are unable to participate after you have started the challenge, you will need to purchase a space in a future round to complete it.

Other than the initial option for a 90 day program offered only at time of sign up for the 6 Week Challenge, the WGKBT VIP Membership is purchased in blocks of time and can be paid in full or monthly for 6 or 11 Months,  $525 in full or a monthly $97 fee for 6 months and $800 in full or $77 for  11 months. Please note:you must enroll in the WGKBT VIP Membership, which is a monthly recurring membership with a term of 3, 6 or 11 months.   Your Membership in the WGKBT VIP Membership at these rates may not be cancelled and no refunds will be authorized after the monthly fee has been charged.

You may not defer your participation in the 6 Week Transformation Challenge in terms of achieving the refundable deposit.

We offer a satisfaction guarantee for the 6 Week Transformation Challenge Program and the Sexy Strong program. If you are not satisfied with your results from the 6 Week Transformation Challenge, you may request a refund; however, you must make a good-faith effort to complete the program during the six-week program period. It is in WGKBT and Lisa Barwise’s sole discretion as to whether or not a good-faith effort has been shown in accordance with various criteria set by the Lisa Barwise’, which includes before and after photos, participation in groups and measurement tracking.

 

2. What if I try the programme and it doesn’t work for me?

 

A: To truly try anything you must give it time and trust in the process. It takes more than 21 days to turn something new into a daily habit and it takes at least 28 days to notice true life changing results.  If after 6 weeks of truly following the programme, you are not satisfied, I guarantee to refund your programme in full to you.

 

3. Do I have to do the home workouts or can I just follow the eating plan?

A: The crux of this programme is based on carb cycling we encourage that you match your training with the eating outlined in this programme. This is an intentional variaion of your carbohyrate intake based on the workouts you will be doing to maximise fat burn and energy levels. Without the exercise, you will not be maximising your fat burning potential or helping your body to build lean muscle which is the key element in looking leaner and curvier.

When you move into the VIP community after the initial 6 weeks, you will learn how to create your own custom programme with more clarity, more accuracy and customised to you and your needs with the which provides a more customised approach for you.

If you do not eat in this way during your challenge programme your risk of injury and sickness increases and you are less likely to get the results you desire.

Want to know why it is so important?

If you have an existing medical condition or concerns about fasting, please contain us at support@warriorgoddesskettlebelltraining.com.

Tools, Supplements, Protein & Equipment Questions

 

Q. Where do I get supplements/protein/bands/blender from?

This is a common question I get and there are a few options for you.

Firstly, check out my Tools page here >>>

Or get the ones I recommend from Amazon here on my online shop and tools page>>>

Kettlebell Training Basics for Beginners

 

Q. What size kettlebell do I need?

Q. I’m buying my first kettlebell, can you help?

Q. Where do I buy kettlebells?

Q. How many workouts do I have to do a week?

Q. Am I really going to see results with just 4 minutes or 10 minutes training sessions?

Q: I haven’t worked out in a while/not very strong/fit/overweight, will I be OK to complete the 6 week challenge?

It all depends on what you are able to commit to and your current level of fitness.  If you are able to  attend a weekly class and enjoy the idea of growing in strength and fitness week by week, then the beginners programme is perfect for all my beginner ladies who are new to strength training, haven’t worked out in a while or don’t feel they are really strong. 

However, with our new beginners structure you build up your workouts slowly and with progressive overload each week and you have the opportunity to catch up or practice more with another session that week.

 

Q: Has anyone ever dropped a kettlebell on their foot? Has anyone ever hurt themselves during a training session?

A: No one has ever dropped a kettlebell on themselves or injured themselves during a workout. Do not fear! This is the beauty of mindful home based practice tapping into the power of kettlebells which teach you strength training in a safe way. As long as you follow the correct form that is taught to you, you will be fine.

 

Q: I have never lifted a kettlebell in my life, am I strong/fit enough to do this programme?

A: What I love about kettlebells is that they are the perfect beginners strength training tool for women.  They are compact, easy to use, effective and inexpensive and you can do so much with them both in class and from your own home. I currently have clients in their 50-60s who have never lifted a weight now leaner, stronger and fitter in a few weeks!

Q: Am I going to hurt the next day?

A: Not gonna lie.  First time you do a kettlebell workout you will feel it for up to 2 days afterwards, but don’t worry I got you covered with some gifts to ease that pain for you! You can read more about Post Workout Soreness here and my special Ultimate Muscle Soothing bath here.

Q: Do I have to follow the eating plan or can I just do the workouts?

A: The crux of this programme is based on carb cycling.  This is an intentional variaion of your carbohyrate intake based on the workouts you will be doing to maximise fat burn and energy levels.  Without the exercise, you will not be maximising your fat burning potential or helping your body to build lean muscle which is the key element in looking leaner and curvier.  If you need a programme more suited to your own schedule or current lifestyle, you should consider the Wheel of the Year Programme which provides a more customised approach for you.

Q: I have a back/shoulder/knee injury, how can I adapt the exercises?

A: If you have been passed by a doctor and physio to exercise, then you are still able to workout. All you need to do is be mindful of the exercises you do and Lisa or our other instructors will offer adaptations for you during the class and be sure to note all of this in your questionnaire and waiver form.

Q: I have lower back pain, will I have to restrict some movements?

A: Did you know that at least 1 in every 3 of my clients tell me they have lower back pain? What I love about kettlebells is that it is the answer to reverse lower back pain. The exercises will help to build up strength in this area to relieve pain and give you strength. You can read my blog article on this >>

Q: I think I may have abs separation (diastisis recti), can I do these core exercises?

A: Most mums have some degree of this type of separation so it again depends on the severity and if you have been passed by your physio to exercise. For more information on this check out the product on the website. That said, I have found that correct kettlebell  lower body exercises help this. I have a few clients who have told me that it has helped to strengthen this exact issue.

Q: I don’t want to get bulky from the weights, will they make me bulky?

A: Weights don’t make you bulky, eating cupcakes do! haha What I love about kettlebells particularly is you get all the benefits of strength training but in an easy to use and fun little bullet. This is what you need to get truly lean and toned. It was when Lisa made the switch to kettlebells and strength training, away from endless cardio, that she got her flattest stomach of her life and awesome arms too! If you look at her (all 5ft of fairy ninja) she has been lifting with kettlebells for 4 years and is by no means bulky!

Q: Aren’t kettlebells really heavy? What if I am not strong enough?

A: Kettlebells are designed to help you get stronger in a dynamic and safe way and work on the important posterior kinetic chain of your glutes, hamstrings, hips and core.  Most of the moves we do work your lower body primarily.  Any upper body exercises we do use a lighter kettlebell and help you to gradually build up the fitness and strength week by week.  You will notice how quickly your body responds to these exercises for building strength as well as cardio vascular fitness.

Q: Can I get miss a week or workout?

A: All class, programme and workshop bookings are made online and are non refundable. Beginners Programme passes may be transferred to the following month with notification of 4 days or more before the programme start date. Be sure to email Lisa here at hello@warriorgoddesskettlebelltraining.com to request a transfer. Under 4 days notice, they are not transferable nor refundable.  You must attend 4 Beginners Classes within the month to graduate. If a student misses more than 1 week of beginners sessions, they are not able to complete their beginners programme. Classes that are missed due to non attendance, then this is done so at the responsibility of the student and will not be refunded or transferred. For full terms and conditions, click here. For the refund and cancellation policy, click here.

 

Q: Will we be working out every day or for hours?

A: Do not worry if you are new to kettlebells, strength training or don’t feel as fit as you think you should be! Firstly, we are not working out for a full hour… starting with just 4 minutes. You will not injure yourself or faint (I have this fear too!) and each exercise will have adaptations and progressions. It will be a hard workout and you will feel like you have done a hard workout but do not worry about injuries or overdoing it, I will keep you right!

 

 

 

GOT QUESTIONS ON FATLOSS, NUTRITION OR WANT TO WORKOUT FROM HOME BETWEEN CLASSES/WORKSHOPS? READ ON…

Eating for Fat loss

Want to compliment your new fitness programme with the correct nutrition for fatloss and leaning out that midsection and toning those thighs? Answering the question of ‘what to eat before and after exercise’ and ‘what exercise you can be doing at home or between classes’.

 

Q: Do I have to eat a plant based diet?

A: Focusing on more leafy greens, vegetables and fruits in your diet is essential for long term health, energy and for healthy weightloss. It is encouraged that you follow a diet more heavily focused on plants but this does not mean you have to be vegan or vegetarian to do so. This programme provides recipes and menu plans for meat eaters, vegetarians and vegans alike, focusing on eating more plants.

 

Q: What if I try the programme and it doesn’t work for me?

A: To truly try anything you must give it time and trust in the process. It takes more than 21 days to turn something new into a daily habit and it takes at least 28 days to notice true life changing results.  If after 28 days of truly following the programme, you are not satisfied, I guarantee to refund your programme in full to you.

 

Q: Do I have to do the workouts or can I just follow the eating plan?

A: The crux of this programme is based on carb cycling.  This is an intentional variaion of your carbohyrate intake based on the workouts you will be doing to maximise fat burn and energy levels.  Without the exercise, you will not be maximising your fat burning potential or helping your body to build lean muscle which is the key element in looking leaner and curvier.  If you need a programme more suited to your own schedule or current lifestyle, you should consider the Wheel of the Year Programme which provides a more customised approach for you.

Q: Can I substitute foods within the programme?

There is some flexibility within the programme to substitute from rows within the day if you want to try the vegan or vegetarian options. You can also substitute some of the snacks from morning to afternoon or if you find a snack you like. It is important for you to start to learn how to function within the cycle and portion control guidelines rather than to rely on the menu plan alone.

And you must EAT! Do you think LESS is MORE, it is not. You need to fuel your body to do the exercise and to build that gorgeous lean muscle.

Q: What if I don’t like broccoli (or insert food here)? What if I can’t get a certain ingredient?

Our Warrior Goddess Body programmes are both guide and teacher. For those that simply want to follow a day by day and meal by meal plan it is laid out for you or you can use the tools and information to craft your own meal plans using the Rule of Thumb guide. If you can’t get certain ingredients or are waiting on your order, then you can choose the same cycle day from different weeks or just do your best to hit your macros goals using the Rule of Thumb measurement and adapt your own meals.

Q: Do I have to eat a plant-based diet?

A: Focusing on more leafy greens, vegetables and fruits in your diet is essential for long term health, energy and for healthy weightloss. It is encouraged that you follow a diet more heavily focused on plants but this does not mean you have to be vegan or vegetarian to do so. This programme provides recipes and menu plans for meat eaters, vegetarians and vegans alike, focusing on eating more plants.

Q: Do I have to do a fast day?

Fasting is a key element to this programme and it is important that you embrace it. Even if you only try one 24 hour fast within the programme and a few 12 to 18 hour fasts.

Do not be worried as if you are EATING and following the programme and your FEAST days, you will not feel hungry.

Q: What happens if I can’t workout 3 times a week? Or can I mix my home workouts with coming to class?

The magic number for exercising for a short term goal is a minimum of 3 (though 4 is better).  This means at least 3 intense kettlebell workouts of 45 minutes in a week.  These workouts need to be strength and conditioning or intense HIIT exercise – not sure what is deemed exercise? Read this here.

It really depends on your goals and how much you want to achieve your weightloss goals.

 

Q: I have never lifted a kettlebell in my life, am I strong/fit enough to do this programme?

A: What I love about kettlebells is that they are the perfect beginners strength training tool for women.  They are compact, easy to use, effective and inexpensive and you can do so much with them from your own home. I currently have clients in their 50-60s who have never lifted a weight now leaner, stronger and fitter in a few weeks!

 

Q: Where do I get kettlebells from?

A: I have researched far and wide to find the perfect kettlebell for my goddesses.  I have written a blog post about this to aid in the process which you can read here and check out my resources page here for suggestions on where to source them.  A beginners kit should not set you back more than £40.

 

Q: What is carb cycling?

A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In all of my programs, base our cycle on the workouts we will be doing to maximize fat burn and energy levels. Learn more here.

Q: Why carb cycle?

A: Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.

 

Q: What does carb cycling do?

A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best. Download your FREE guide to Carb Cycling here.

 

Q: What is intermittent fasting?

A: Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.

 

Q: Will I be fasting often?

A: Once a week. To allow your body a break and enter into the fasted state to build lean muscle and reset your metabolism.

 

Q: Do I need to purchase any shakes or supplements to participate in this program?

A: No! Throughout the program we will talk about the importance of probiotics, protein and other supplements like Magnesium, Vitamin D, BCAA’s. While I am happy to share the products I use and love, none of them are required to participate. I am a huge proponent of fueling your body with real food, and this program is based on that premise. Nothing is required but hard work, commitment and positivity.  In the members area, you will find the protein shakes and other products I recommend or you can purchase my supplement guide here.

 

Q: Am I a good fit for this program?

A: This program is for women only (men can invest in the program but can’t be in any of the Facebook Groups). In addition, this program has been incredibly successful for women who are beginners to strength training to those more active and with under 2 stone to lose. My program is geared for you to be active 3 times a week and will require commitment to that.

 

Q: If I am already a member of a gym and doing regular classes, or if I am meeting with a personal trainer, can I just continue with my current workouts, and use your food cycle?

A: My honest answer to this question is: If what you are currently doing was working extremely well, you wouldn’t be looking into my program. If you were seeing incredible results, and were truly passionate about your current lifestyle, you would not be searching for other solutions. My program is designed to work as a whole. I pair our nutritional cycle with our workouts, because that is what gets the very best results. It is absolutely critical that we are fueling our bodies for our workouts, and teaching them how to burn fat instead of glucose throughout the day.  If you belong to a gym and are doing Pilates, Yoga or Barre, then I highly recommend you do my workouts for the first few weeks. I definitely want you to keep doing workouts you love, so am all for you adding yours in. However, it is important that we discuss what you are doing, so that we can make sure your food cycle is matched accordingly. If you are working with a personal trainer, I would obviously want you to continue with that, but again would have you look at your food cycle to ensure you are eating the right amount on the days you are working out!  You may want to invest in the Customised Exercise & Eating Plan for a more customised programme unique to your needs.

 

Q: Do I need a gym membership to complete the Warrior Goddess Body programme?

A: No, this is a one of the key benefits of this programme that can save you time and money. The workouts are designed for easy to follow, quick and effective home workouts.  If you wish, you could easily do them in a gym with a small amount of space.

Q: Do I have to follow a strict meal plan?

A. I provide guideline for each day of our food cycle. For example, on low carb day I will indicate that your goal is to consume less than 50g net carbs. I will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy.

 

Q: Am I required to be on Facebook to join the program?

A: I host the Warrior Goddess Body Circle community groups on Facebook for my Wheel of the Year programme participants. Most of my clients choose to join our Facebook community group for daily tips and accountability. While I do recommend you join the Facebook group, it is not required for participation in the program.

 

Q: Do I have to do the programme right away?

A: One of the best things about our programmes is that you have FOREVER Lifetime Access to the information, programme, classroom and community group.  This means you can start the programme today next week or next month! And it means you can do it again at any time.  Any time you want to regain some control or get ready for an event or special occassion or just for ongoing support.

 

Q: What does my program investment of $127 include for the 28 Day Programme?

A: A convenient 28 day program that fits your busy schedule . A comprehensive program guide with resources to help you thrive including sample meal plans, shopping lists, a detailed program overview, and video guides. Prep week with trainings to set you up for success. Daily workout and meal plans which can be completed at the gym or at home. More than 40 recipes for meat eaters, vegetarians and vegans.  Accountability and a supportive approach that keeps you on track to accomplish your goals.

Affordable package option that is among the lowest cost option you’ll find (only £57 total) The focus, quality, intensity, and commitment you’d expect from me, a trainer with 5+ years of success!

For instant CURVE appeal… get your best goddess body yet!  And start today!

Carb Cycling, Fasting & Macros

 

Q: Do I have to eat a plant based diet?

A: Focusing on more leafy greens, vegetables and fruits in your diet is essential for long term health, energy and for healthy weightloss. It is encouraged that you follow a diet more heavily focused on plants but this does not mean you have to be vegan or vegetarian to do so. This programme provides recipes and menu plans for meat eaters, vegetarians and vegans alike, focusing on eating more plants.

 

Q: Do I have to do the workouts or can I just follow the eating plan?

A: The crux of this programme is based on carb cycling.  This is an intentional variaion of your carbohyrate intake based on the workouts you will be doing to maximise fat burn and energy levels.  Without the exercise, you will not be maximising your fat burning potential or helping your body to build lean muscle which is the key element in looking leaner and curvier.  If you need a programme more suited to your own schedule or current lifestyle, you should consider the Wheel of the Year Programme which provides a more customised approach for you.

 

Q: What happens if I can’t workout 3 times a week? Or can I mix my home workouts with coming to class?

The magic number for exercising for a short term goal is a minimum of 3 (though 4 is better).  This means at least 3 intense kettlebell workouts of 45 minutes in a week.  These workouts need to be strength and conditioning or intense HIIT exercise – not sure what is deemed exercise? Read this here.

It really depends on your goals and how much you want to achieve your weightloss goals.

 

Q: I have never lifted a kettlebell in my life, am I strong/fit enough to do this programme?

A: What I love about kettlebells is that they are the perfect beginners strength training tool for women.  They are compact, easy to use, effective and inexpensive and you can do so much with them from your own home. I currently have clients in their 50-60s who have never lifted a weight now leaner, stronger and fitter in a few weeks!

 

Q: Where do I get kettlebells from?

A: I have researched far and wide to find the perfect kettlebell for my goddesses.  I have written a blog post about this to aid in the process which you can read here and check out my resources page here for suggestions on where to source them.  A beginners kit should not set you back more than £40.

 

Q: What is carb cycling?

A: A carb cycling program is an intentional variation of carbohydrate intake each week. Most carb cycling plans consist of high carb days and low carb days. In all of my programs, base our cycle on the workouts we will be doing to maximize fat burn and energy levels. Learn more here.

Q: Why carb cycle?

A: Long term restriction of carbohydrates and calories can lower your metabolic rate and negatively affect your hormone levels. This is a big reason women find themselves at one of those weight loss plateaus. For a short period of time a significantly restrictive diet will bring you results. However, over time it will cause your metabolic rate to decrease. Once that happens you will see your weight loss stop and will need to restrict calories even further to lose more weight, thus lowering your metabolic rate once again. Not only is this a terribly unhealthy way to live, it is also incredibly frustrating.

 

Q: What does carb cycling do?

A: Carb cycling allows for planned high carb days that increase your thyroid output and help you control hunger. Because you are cycling your carbs, you will also have low carb days that offset your high carb days. With this type of cycle you will continue to see fat loss, increased energy levels, and improvements to your overall body composition. Carb cycling improves insulin levels, helping your body to store less fat. When paired with intermittent fasting and effective workouts, carb cycling can help you break through those dreaded plateaus so you can truly look and feel your very best. Download your FREE guide to Carb Cycling here.

 

Q: What is intermittent fasting?

A: Intermittent fasting is not a type of diet, but an eating schedule. Your body is always in one of two states: fed or fasted. In the fed state (anytime your body is digesting food), your body’s insulin levels make burning fat a challenge. However, in the fasted state (8-12 hours after your body finishes digesting), your insulin levels are lower and better able to reach into your fat stores. People rarely go into a fasted state throughout the day. In fact, the traditional theory of several small meals per day keeps us from ever reaching the fasted state. In addition, that type of eating schedule regularly spikes our insulin levels which also hinders fat loss. So, while eating several small meals per day can lead to weight loss (calorie deficits always do), you will likely be losing both muscle and fat. When you lose calorie burning muscle, you lower your metabolic rate and make it harder for your body to burn fat. You also might become frustrated because you never feel toned and fit, even though you are working out and eating clean.

 

Q: Will I be fasting often?

A: Once a week. To allow your body a break and enter into the fasted state to build lean muscle and reset your metabolism.

 

Q: Do I need to purchase any shakes or supplements to participate in this program?

A: No! Throughout the program we will talk about the importance of probiotics, protein and other supplements like Magnesium, Vitamin D, BCAA’s. While I am happy to share the products I use and love, none of them are required to participate. I am a huge proponent of fueling your body with real food, and this program is based on that premise. Nothing is required but hard work, commitment and positivity.  In the members area, you will find the protein shakes and other products I recommend or you can purchase my supplement guide here.

 

 

 

Q: If I am already a member of a gym and doing regular classes, or if I am meeting with a personal trainer, can I just continue with my current workouts, and use your food cycle?

A: My honest answer to this question is: If what you are currently doing was working extremely well, you wouldn’t be looking into my program. If you were seeing incredible results, and were truly passionate about your current lifestyle, you would not be searching for other solutions. My program is designed to work as a whole. I pair our nutritional cycle with our workouts, because that is what gets the very best results. It is absolutely critical that we are fueling our bodies for our workouts, and teaching them how to burn fat instead of glucose throughout the day.  If you belong to a gym and are doing Pilates, Yoga or Barre, then I highly recommend you do my workouts for the first few weeks. I definitely want you to keep doing workouts you love, so am all for you adding yours in. However, it is important that we discuss what you are doing, so that we can make sure your food cycle is matched accordingly. If you are working with a personal trainer, I would obviously want you to continue with that, but again would have you look at your food cycle to ensure you are eating the right amount on the days you are working out!  You may want to invest in the Customised Exercise & Eating Plan for a more customised programme unique to your needs.

 

Q: Do I need a gym membership to complete the Warrior Goddess Body programme?

A: No, this is a one of the key benefits of this programme that can save you time and money. The workouts are designed for easy to follow, quick and effective home workouts.  If you wish, you could easily do them in a gym with a small amount of space.

Q: Do I have to follow a strict meal plan?

A. I provide guideline for each day of our food cycle. For example, on low carb day I will indicate that your goal is to consume less than 50g net carbs. I will explain how to calculate your macros (carbs, fats, protein) and also give you a sample meal plan and recipes. However, you will have the flexibility to consume the foods you truly enjoy.

 

Q: Am I required to be on Facebook to join the program?

A: I host the Warrior Goddess Body Circle community groups on Facebook for my Wheel of the Year programme participants. Most of my clients choose to join our Facebook community group for daily tips and accountability. While I do recommend you join the Facebook group, it is not required for participation in the program.

 

Q: Do I have to do the programme right away?

A: One of the best things about our programmes is that you have FOREVER Lifetime Access to the information, programme, classroom and community group.  This means you can start the programme today next week or next month! And it means you can do it again at any time.  Any time you want to regain some control or get ready for an event or special occassion or just for ongoing support.

 

Q: What does my program investment of $127 include for the 28 Day Programme?

A: A convenient 28 day program that fits your busy schedule . A comprehensive program guide with resources to help you thrive including sample meal plans, shopping lists, a detailed program overview, and video guides. Prep week with trainings to set you up for success. Daily workout and meal plans which can be completed at the gym or at home. More than 40 recipes for meat eaters, vegetarians and vegans.  Accountability and a supportive approach that keeps you on track to accomplish your goals.

Affordable package option that is among the lowest cost option you’ll find (only £57 total) The focus, quality, intensity, and commitment you’d expect from me, a trainer with 5+ years of success!

For instant CURVE appeal… get your best goddess body yet!  And start today!

Food Swaps, Alternatives & 7 Day Cycle questions

Q: What if I don’t like broccoli (or insert food here)?

A: The 28 Day Warrior Goddess Body programme is both guide and teacher.  For those that simply want to follow a day by day and meal by meal plan it is laid out for you or you can use the tools and information to craft your own meal plans.  Want to see a sample of the suggested recipes? Then download the 1 Day Sneak Peak here.

 

Q: Can I switch days?

A: The 28 Day Warrior Goddess Body programme is both guide and teacher.  For those that simply want to follow a day by day and meal by meal plan it is laid out for you or you can use the tools and information to craft your own meal plans.  Want to see a sample of the suggested recipes? Then download the 1 Day Sneak Peak here.

Graduating to VIP Community

 

Q. How do I continue with VIP community?

A. Moving into Graduate classes is super easy.  You just need to choose the best option for you from our Monthly Membership options.

This is best outlined on this page: https://www.warriorgoddesskettlebelltraining.com/vip-membership

 

Q. What is included in VIP Unlimited Membership?

A. Members get a WHOLE BUNCH of bonuses and discounts, not only do you get access to ALL of our 18 classes per week including KICK ASS, FIGHTER & YOGA SHRED.  You also get access to separate Facebook group called the Warrior Goddess Body Circle which is for members of the Wheel of the Year Body Shape Change programme to answer all nutrition for fatloss related questions.  The Wheel of the Year programme is our pinncle Body Shape Change and Lifestyle Change programme with guaranteed results.  You can also access our Challenge groups for FREE every month.

Q. Is monthly membership for 12 months? Do I have to sign a contract?

A. No, monthly membership is a 12 month commitment not a formal contract based on your commitment to working on being the best version of yourself for 12 months. It is simply a rolling 30 day membership with your monthly fee taken from your account every month with a 12 month commitment.  12 months too much right now? Then we offer a rolling contract option which you can opt out at any time with 30 days notice at a slightly higher rate..  To find out more visit our Graduate Page.  All payment is organized through Stripe via the Tula Online Booking System.

 

Q. How do I cancel or rearrange a class?

All bookings are completed through our Tula Booking system.  It is easier to use via the iPhone App but you can also access it directly on your phone or via your own student account page online. You can either access your account directly or deregister or change classes via the email confirmations you receive.

Book a graduate class up to 1 hour before it starts. Cancel a graduate class up to 3 hours before it starts

This means, you can decide that day to come join us or if you have to cancel do so before lunchtime of an evening class.

This is so that you become mindful and purposeful about your workouts and exercise plan.

A courtesy message via the FB group or Page would be appreciated if you can’t make it so again we are not waiting on you.