12 week program
The Consistency Code
- The right tools and knowledge to maximise your progress (and results).
- We guarantee results. We’ll continue working with you (for free) if you don’t reach your goals within 12 weeks.
- Say goodbye to crowded gyms, come train in our private studio.
Behind closed doors
At Behind Closed Doors, we understand the importance of finding a balance between living a healthy lifestyle and indulging in the things you love.
We believe that a balance between being physically active and occasionally treating yourself is key in achieving long-term success. We support our clients in finding a sustainable and enjoyable way to meet their fitness goals, without compromising on their quality of life.
We invite you to book a strategy session where we will assess your current-and ideal situation and how we can provide a solution to bridge that gap.
12 week PROGRAM ROADMAP
PHASE 1: BUILD
(week 1-4)
In phase 1 the “build” phase we will lay the foundation of a strong and healthy body.
1. Becoming a goalgetter (instead of a goalsetter)
This science-backed system will turn you into a goal getter instead of setter.
2. The truth about dieting.
Plowing through the noise of nutrition can be a hard task. We filtered the noise so you will never have to crash diet again.
3. Giving yourself time of day.
Having trouble freeing up time in your agenda to workout? This topic will help you turn valuable time into your best friend.
4. Strong is the new sexy
There is no better feeling than feeling strong and fit. This topic will explain why strength training is essential.
PHASE 2: RESULTS
(week 4-8)
In the second phase of our 12 week program we focus on creating new healthy habits that will support your fitness goals.
5. The breakthrough.
I always say there is not a better motivator than seeing visible results. This topic will help you build motivation to continue your journey.
6. Sleep optimization.
Learn how to optimize your sleep and create an energy-boosting sleeping rhytm.
7. social life and fitness
Is having a social life and being fit a match made in heaven? Learn how being fit can actually boost your social life.
8. A bad influence.
Ever heard "You can have an occasional blow-out" "Don't get too muscled" "You shouldn't be skinnier than this" ? After this topic you know how to deal with saboteurs on a daily basis.
PHASE 3: SUSTAIN
(week 8-12)
In phase 3 we will help you maintain newly built habits that will support a sustainable and healthy body.
9. Consistency is key
Building consistency is key in reaching your goals. This topic will help you remain consistent without slipping back into old habits.
10. Take away the stress.
Stress is an unpredictable element. learn how to neutralize stress with our de-stressing system.
11. Dealing with setbacks.
Dealing with setbacks can leave a dent in your progress. This topic will help you turn setbacks into fuel for motivation.
12. A life long fit.
The first 12 weeks of your program are coming to an end. But your journey has just started.
Research has shown that regular exercise can improve focus, concentration, and overall productivity.
Time-efficient workouts
Maximize your time and get the most out of your workouts. Learn about high-intensity interval training (HIIT) or other types of workouts that can be done in a short amount of time.
Recovery and self-care
Strategies for recovering from workouts, such as foam rolling, stretching, and other forms of self-care.
Nutrition for optimal performance
Proper nutrition is crucial for optimal physical and mental performance.
Exercise and sleep
Getting enough sleep is important for both physical and mental health. Learn about how exercise can improve yor sleep quality.
Exercise and stress management
Exercise can be a great way to manage stress. Learn about how regular physical activity can help you cope with the demands of your work.
Exercise and mental health
Exercise has been shown to have a positive impact on mental health. Learn about how regular physical activity can benefit your. overall well-being
