Your Goals Your Project

Why do we insist on tracking your progress by sending in weekly check-ins during the 12 week program?

& have not only experienced it first hand as clients themselves, but also with their own clients - there is no doubt - those who do their weekly check-ins & track their progress reach their goals because not only is someone holding them accountable, but they become responsable for their own actions & the learning process becomes ‘real’.

We know, clients who do not fill in their weekly check-in tend to lose track of their goals, their ‘why’ & don’t see progress. The clients that do their weekly check-ins get to observe the changes. They will come to understand how sleep, nutrition, exercise, stress, habits & digestion are all related. They will come to understand the impact of small changes on their day to day lives.

“Learning is an active process. We learn by doing. Only knowledge that is used sticks in your mind.” - Dale Carnegie

Most programs out there will have you following a plan without any education to back up the program or give you the basis in order for you to continue after the program finishes. So what happens? The program ends & you fall back into old habits. This often leaves us feeling frustrated & thinking we are not capable of ‘doing better’.

Well, that’s why Alex & Yasmin are so passionate about this program. They want to educate you, coach you, teach you & make sure you understand the fundamentals of training, nutrition & mindset when it comes to making sustainable changes to create a healthy & balanced lifestyle that will last a lifetime.

Make no mistake, there will be ups & downs. You are the one who will be responsible for your adherence, you check-ins & putting in the work - but Alex & Yasmin will be beside you every step of the way. We’ve said it before, we’ll say it again. There are no quick fixes. But if you're willing to put in the work, make some sacrifices & understand that it won't happen overnight - you will be able to do anything you set out to do.

Don't hesitate, sign up for the 12 week program by clicking on the link in our bio!

Final 2 days to register!

How is your New Year going? Did you make any resolutions? Are they starting to slip yet?

Let us step in and help you!

You’ve seen some of our results. You’ve heard some advice from us both. You know we can get you to your goals.

Don’t leave your progress to chance and guesswork. Don’t rely on a freebie programme that isn’t tailored to you and your goals. You are worth so much more. Invest in your result today!

Registration for the will close at 23:59 CET on 10 January, that’s 22:59 UK time. Don’t miss out! It would be such a shame for you to have to delay working towards your goals!

Click on the link in the bio to register. But hurry, time and spaces are running out!

   

What can you achieve in 12 weeks?

So much!

It is not just the physical changes, it’s the mindset & habits too!

Gaëtane is a Cabin Crew member which means she is up at the strangest hours of the day & sometimes for many hours on end! Despite this, she has managed to create habits that have allowed her to workout several times a week, even when she is away for work! She has been able to create healthy habits regarding food in order for her to prep the foods she likes & create a healthy & balanced lifestyle, even when flying.

Months later she is still going strong! Because she now has that knowledge, she is able to make the right choices for herself, enjoy the foods she loves & most importantly, she has so much more confidence & self-love than ever before!

If you are wanting to make changes in your life whether it’s physically, mentally or lifestyle habits - you’ve come to the right place. We will make sure to take your goals & help you break them down into smaller, attainable & sustainable steps. We will take away the guesswork when it comes to training & food choices & make sure you walk away with the necessary foundations to create that healthy guilt-free lifestyle!

Don’t hesitate to DM us for more information! Better yet, click on the link in our bio to register! Spots are limited & we close off registration on Sunday 10th of January at 23:59 CET

The latest in our IGTV sessions is Goal Setting with Alex.

Please go over and check it out. Great information for less than 3 minutes of your time!

https://www.instagram.com/tv/CJtqhamlyOU/?igshid=152r0sw9uvwac

Have you ever set yourself a goal but struggled to stick to it? In this video, I talk about goal setting and how to set goals that mean something to you. Goals can take many different forms...all of which are unique to you, the individual. This is why it is important that they are your goals, nobody elses! If you need any help in setting your goals, then @yasmin_novaturient_pt and I will have you covered on the 12 week #yourgoalsyourproject Programme. Because we are so hands-on, we can educate you on how to adapt your goals as you progress. Believe me, you can go so much further than you think! There are only a few days left to register for the very first intake on the #yourgoalsyourproject 12-week programme. Don't miss out! Join us through the link in the bio. Also, tell us your current goals in the comments below! We'd love to hear from you! @alex_hopkins_optimal_exercise

*THREE MONTH CLIENT RESULTS*

Most clients we work with are about weight loss goals, so when David came to me & said his goal is to become stronger & increase muscle mass, I was so stoked! These type of goals change the programming & nutrition intake immensely & I knew this would mean a different approach!

I knew that with lockdown, it wouldn’t be simple, nor for him, nor for me. We had to work with the materials available - he had made a backpack with cement inside to be able to do heavy deadlifts! Soon he started investing in heavier weights & even made a box himself for box jumps!

As you can tell, his dedication to training was no problem. David’s mindset was all about ‘give me more’ when it came to training - I had to pull on the breaks once in a while & remind him that recovery is part of training!

Nutrition was another story - his food intake was high, especially protein, so finding the right foods & eating throughout the day was sometimes a struggle, but he did it. His goal is so important to him & there was never a doubt in my mind that he has what it takes to take his goals even further!

You might be thinking that he probably he had all the time in the world to do all this as it was lockdown… Think again.

As a pilot for an airline, he still had flights to do, his wife was still working as she is an essential worker & all the while, he was taking care of their three young children at home.

What we want to make clear to you is that no matter who you are, what your home situation is or what your goals are, & I create your program specifically for you!

Thank you David for continuing your journey with me! I can't wait to see what the future holds!

-

DM us for more information or just click on the link in bio to sign up for the 12 week program starting January 18th! Hurry though, we will close off the registration January 10th at 23:59 CET

Go and check out our IGTV video for some nutrition advice with Yasmin!

So much help packed into less than 3 minutes!
https://www.instagram.com/tv/CJoDqVkFcFA/?igshid=16oaujb01y19i

It can be a scary topic! We see advertisements everywhere claiming certain foods will make you lose weight faster, make you stronger faster, or make you look & feel a certain way. Oh & we've seen the contradicting messages out there too! So what are you supposed to eat? We often hear clients saying 'but I only eat healthy food, why am I not losing weight'? Because yes it's important to eat 'whole foods' at least 80% of the time, but have you thought to consider that the 'amount' of food you eat matters, whether it's avocado & eggs or pizza & donuts? So when it comes to losing weight, you need to know how much energy (calories) you are eating & how much energy (calories) you actually need - energy in vs energy out. So if we go back to maths class, if 'in' is higher than 'out', we won't be losing much weight. Honestly, yes, you can lose weight eating only donuts, but is it healthy? Is it a balanced diet? No, of course not. But do we want to be able to eat donuts? Erm, yes! Join @alex_hopkins_optimal_exercise & @yasmin_novaturient_pt as they will be coaching you through the basics of energy balance, the macronutrients & how to create a balanced healthy eating habit over the 12 weeks. They've both been where you are - lost & confused when it came to food choices, so they will understand your journey! Register your place via the link in the bio! #yourgoalsyourproject #onlinecoaching #onlinetraining #training #nutrition #mindset #healthyliving #healthylifestyle #healthyhabits #calories #energyinvsenergyout #neat #nutrients #macronutrients #protein #carbs #fats #nononsense #nononsensenutrition #nononsenseprogramming

***ONE MONTH CLIENT RESULTS***

We thought it would be good to share more client results with you all. This is Amy, who has been working with . You can read about her journey and background on Alex’s page.

However, we wanted to show you how much impact that establishing healthy habits can have. Amy is proof that you don’t need extreme measures to achieve mindblowing results!

Amy achieved these results in 1 month with no equipment! She had a plan that worked around her and her busy family life, focusing on building a good lifestyle that wasn’t overwhelming.

Amy will tell you herself that she is very realistic about her progress and knows that she has a long way to go. However, this is why she is joining us on the 12-week programme.

What did Amy achieve in 1 month?

✅ Lost 25lbs
✅ Improved self-confidence
✅ Established better habits where she was able to maintain over Christmas
✅ Joined a gym!

We are excited to see what Amy can achieve over the 12 weeks. Why don’t you join her!

Register using the link in the bio - but hurry, time is running out and we start on 18th January!

   

HAPPY NEW YEAR 🥂❤️.

Firstly we would like to wish each & every single one of you an amazing year filled with love & laughter! May this year also be a healthy one! 🥂

& have been working on their own goals for 2021, have you?

It's very important to be realistic about time frame, what you're able to do, what you're willing to do & sacrifice & also if you're ready!

When it comes to your health, it's not just about making sure you work out daily, it's about managing food habits & choices, your sleep, your stress levels, your mindset, your daily routine & habits. All of this adds to 'health'.

Join us for our 12 week program starting January 18th where we will teach you & coach you through the basics & foundations of 'health'!

Click on link in bio to register!

It's the last day of the Early Bird Sale!

Make sure you register by clicking on the link in our bio! It will at least guarantee you a spot at the price of £159/179€ instead of the full price of £195/219€!

***What can be achieved in 5 weeks?***

You may be thinking about what you can really achieve in 12 weeks. 

We thought it would be good to share some recent client results with you to demonstrate a certain level that can be achieved in only 5 weeks!

Meet Katie. Katie took part in 5-week pre-xmas programme. She is a student in her final year of University, looking to improve her general health and build sustainable habits. Across the 5 week period, the following things happened to Katie:

Submitted critical university assignments

Switched from Home Workouts to Gym Workouts and back to Home Workouts, due to changing lockdown rules.

Moved from Yorkshire back down to Wales for Christmas. This meant going back into her Mum’s house and having to work with other people’s ideals around food leading up to Christmas.

As you can see, there were a considerable number of things going on that could have thrown Katie off track. However, with the support of Alex, they were able to help build Katie’s understanding of stress factors and how to work with them.

Another thing that Katie found challenging was changing her ideas around scale weight. Believe it or not, there is only 1kg difference in weight between the start and finish pictures. Proof indeed that scale weight is not everything! 

What did Katie achieve?

Improved posture

Improved stress management

Improved sleep

Greater understanding of food and balance

Lost 8 inches in total across chest, waist, hips, thigh and calf

As you can see, Katie made massive progress in only 5 weeks! Imagine what can be achieved in 12! The best thing is that this was all achieved with a sensible programme - no crash dieting, no fads and no nonsense.

Katie is joining us on our 12-week Programme, starting on 18 January. Why don’t you come and join her? It’s time to take yourself to the next level.

What are you waiting for? Sign up using the link in the bio! We are looking forward to welcoming you on board!

Don't miss this opportunity!

We've decided to extend the Early Bird Sale - it will end at midnight on the 31st of December 2020!

Join us for 12 weeks to get started on your goals & start 2021 off on a healthy & balanced journey!

Register using the link in our bio which will guarantee you a spot at the Early Bird rate of £159 / 179€ instead of £195 / 219€!

& are hoping you are all able to spend some time, one way or another, with loved ones during these Christmas Holidays!

We also hope you are enjoying the delicious food & just living in the moment without feeling guilty about it! We know that's not always easy to do, but life is meant to be enjoyed, as is all this delicious food!

So for now, enjoy the food, be merry, tell those you love just how much you do - including yourself!

Then, when you're ready to learn about finding balance, not feeling guilty eating at special occasions, join us on our 12-week Program starting January 18th & find out just how to achieve this for all those special occasions in 2021!

Happy Holidays Everyone 🤗🎄♥️
Alex & Yasmin

Merry Christmas!🎅🎄⛄❄️❤️.

A GIFT FOR YOUR FUTURE SELF

We all too often put others before ourselves & forget that we are allowed to & should invest in our own selves too!

So why not gift yourself a healthier future?

& can't wait until January & are so excited to coach & guide you towards a healthier future & healthier version of yourselves!

Sign up today for the Early Bird rates (open until 27/12/2020) to secure your spot at £159/179€ (full price £195/219€)!

Let's start of 2021 with an investment in YOU & YOUR GOALS & FUTURE SELF

♥️🎄⛄🎅.

*EARLY BIRD REGISTRATION*

We know you're all very busy with Christmas preparations & trying to be as much as possible in touch with loved ones!

Enjoy the Christmas holidays, do the things that make you happy & fulfilled -
&
Know how important it is to just be able to switch off & enjoy these special occasions!

In the meantime, if you aren't sure yet of what you'd like to do in the New Year regarding your personal health goals, that's ok. Signing up doesn't mean you are obligated to pay & enter the 12 week program - it will however guarantee you a spot at the Early Bird rates £159/179€ (Full price £195/219€)!

So yes, sign up, lock in that spot then enjoy Christmas Celebrations!

Click the link in bio to register!

***LOCKDOWN-PROOF PROGRAMME LAUNCHES!***

Hi everybody, as we are continuously living in a period of uncertainty, it’s quite safe to say, a lot of us are struggling to know where to turn.

You may have been planning to really nail your health & fitness after Christmas week. Maybe you were thinking of getting a gym membership or PT sessions as a present for yourself, or a loved one.

Maybe you are now stuck for a present because you can’t get to a non-essential shop!

You will be pleased to know that there is a solution!

& have collaborated on a project that solely aims to help you progress towards a healthier life! We consider your goals & devise a route for you to get there!

Through our 12-week Your Goals Your Project program, you will be fully supported by us. You will get your own program, covering all aspects of a healthier life (not just training). This is reviewed weekly, according to your progress & needs.

The beautiful thing about this weekly review, is that we will also review your situation in relation to the ever-changing situation, wherever you live! This makes this program COMPLETELY LOCKDOWN-PROOF! 

Think about this:
 
🔹Gyms reopen/close, we review your program & switch you to a gym or home-based program as appropriate

🔹Hospitality opens, we support you to incorporate eating out as part of a balanced lifestyle

🔹You purchase some home equipment, we tailor your program to incorporate it

We will constantly adapt throughout the 12 weeks to support the most important element – YOU!

Yes, there are free programmes out there, but they will not provide the level of support that you will receive in here. They will not be tailored to your personal circumstances, nor your personal needs. They will not adapt to ensure that you keep progressing towards your goals.

EARLY BIRD REGISTRATION IS NOW OPEN! 

For a limited time, you can join our program for the significantly discounted rate of £159/179€ (Full price £195/219€). Hurry though, spaces are limited!

Click the link in the bio to register!

Just this: DO NOT MISS OUT

Me again! As time goes by, you’ll learn more about my story, but today is a little different...

What I want to share with you is this, we often invest so much in a house, a new car, phone or clothes, but when it comes to investing in ourselves & our health, we don’t seem to want to spend the money or the time doing so. How many times have you thought that a gym membership is expensive? Or getting a personal coach? But buying the latest iPhone, which you know you will replace with the new one once that comes out, you don’t hesitate buying?

I know that when I finally made the decision to pack up, leave my job, apartment, everything I had in order to invest all I had in myself, I felt guilty. I felt horrible & I had so many days where I said “f*ck, I should have invested in a house” - because that’s what we’re taught to do, right?

But if I had done that, I wouldn’t be writing this to you today. Investing in myself has allowed me to follow my passion, travel, study, train & truly find out who I am. Find out what it is that makes me happy from the inside out, what drives me, what my values are. Don’t get me wrong, I still have so many days where I think “what the f*ck have I done”! 

But then I realise this - I am healthier, I am more educated than before, I have taught myself to live a balanced lifestyle that suits me & my dreams & goals.

Am I telling you to pack it all up? No! 

However, what I am telling you is this - take a little bit of time & invest in yourself. Invest a little bit of time in discovering what makes you happy. Take some time investing in your health & well-being - at the end of the day, you matter most. 

That body you have, you want it to function & be healthy for as long as possible - because guess what, you can’t replace ‘you’.

Alright, let’s break it down: if you pre-register today, you will pay 161€/144£ which is 13.41€/12£ per week or less than 2€/2£ per day - not much for something that will last a lifetime, right?

😉✌️💯🧡

Just in case you are looking at our program & thinking “There is a lot going on here” - no need to worry! 

Our commitment to you is to support you every step of the way. This is why, every week, we will focus on a particular topic for discussion. 

& have identified 12 major topics that are relevant throughout the 12-week Program. We will be presenting short videos each week to the private Facebook Group. These will provide you with more information to help you develop your understanding. You will be able to ask your questions about the topic in the group & get answers directly from Yasmin & Alex.

During the weekly Zoom Calls, we can then address the topics in greater detail, or any other questions you may have.

Why are we doing this? We want to make sure that you have every opportunity to understand the process. After all, we want you to be a part of the process & not just follow instructions.

Come join us -

Link in bio for Pre-registration!

It’s time to get to know your coaches a bit better!

I’m Alex and I qualified as a Personal Trainer over 20 years ago. However, due to personal circumstances, I pursued a career as a project manager. I kept up my fitness experience by working part time in a local gym for a few years. In 2007/8, I had a significant rugby injury and a major life event where my marriage broke down and I moved across country. At this point I settled down with the most incredible woman in my life and switched focus to my ‘day job’ career for a few years (I had 2 children to support and a divorce to pay for!).

I am that person who always ‘knew what they should be doing’ but was derailed by excessively enjoying the things that I like (food, drink etc). My issue in my adult life, especially post-rugby, has always been doing things excessively. This particularly applies to training, eating or drinking. I have run a marathon, half-marathons, completed a half-ironman triathlon. With no guidance, and no bigger picture or goal to work towards, I rebounded hard once the milestone/race/event had been achieved.

I dropped my weight to 80.5kg in 2015, when I did my half-ironman triathlon. I then put on 26kg across the next 2 years. At my heaviest official weight, I was 106.5kg (234lb or 16st 10lb). Not ideal when you are 1.70m (5’ 7”) and not really training. These fluctuations and lack of consistency led to associated health issues and impacted on my sleep and stress. 

Over the past 18 months, I have really taken my time to understand myself, my mind, and my body a lot better. The improvements I have made to myself have been mind-blowing...yet I know I am a work in progress. This is why I am so passionate about sustainable habits. 

Why am I opening up to you all like this? I want you to understand that I get you. No matter what you have been through, or what past events are limiting you, I can relate to you. I want to share my story, my experiences, to help you write your next chapter.

Are you ready to write the next chapter of your story? Come with us on our 12-week and see what you can do!

PRE-REGISTRATION IS OPEN!

We’ve said it! You can sign up for the 12 week program starting 18th January as of today!

Why pre-register? You will get an additional 10% off the Early Bird price!

Early Bird sales start Monday 21/12 for as little as 179€ or 160£!

What’s Included?
✔️ Training schedule & program
✔️ Nutrition guidance
✔️ Weekly Zoom Calls in group
✔️ Lifetime access to a private Facebook Group
✔️ Weekly discussion topics
✔️ Weekly check-ins with your coach & feedback
✔️ Optional Upgrade: one-on-one zoom calls with your coach

Join & & start your own 12 week project in January! These coaches will guide you through your own journey no matter what your goal may be. This is not a challenge, this is not a ‘one-size-fits-all’ program - this program is tailored to your needs according to your unique goals. 

Pre-register using the link in bio & you will be contacted personally on the 21st of December with a confirmation & payment link to get an extra 10% off the Early Bird price.

Forget 2020 & start 2021 with making yourself & your goals a priority! 💯🧡.

“We can’t wait to get started with on your unique journeys, every single one of you!”
- Yasmin & Alex

PERSONALISED NUTRITION

- YOUR nutrition!

Your circumstances & your goals will be taken into consideration to develop a nutrition plan that is suitable for you. With there are no meal plans or rigid, unsustainably low, calorie targets. There are most certainly no banned or wrong foods!

For most of us the issue with very low calorie diets is that they cause drastic weight loss but do nothing to build foundations to support your new body & weight. This will often lead to a big rebound when the mindset inevitably cracks & you start eating exactly the same as you ate before!

We want to help you understand how to develop a balanced, healthy, diet that supports your goals & a healthier lifestyle. By gradually nurturing you towards your goals, you will see how you can still include foods that you like & how to make them work for you.

As part of your weekly check in, your nutrition guide will be reviewed & amended over time, if necessary, to keep you progressing. We will be considering all aspects of your progress over the previous weeks before making a decision on the changes that are most appropriate for your needs.

For example, if your weight has dropped, but your sleep is disrupted, energy is low & training is impacted, you may think that the right thing would be to keep chasing the weight drop (if weight loss is your goal) & eat the same amounts or even less food. However, the best course of action may be to slightly increase food as good sleep, high energy & great training will be far more beneficial to you, your health & your progress.

But imagine increasing food & still being able to progress towards your goals! It is a complex field, but once understood, your goals become so much more attainable!

So, take the guesswork out of your nutrition & diet, join & & learn the basic fundamentals of nutrition which will change your life!