How do online coaching check-ins work?

Check-ins are flexible. You choose how we connect—video, voice, or text—and how often. During each check-in, we’ll review progress, work through challenges, and update your plan. It’s support on your terms, in the way that feels right for you.

Is the 4-Week Framework suitable for beginners?

Yes. This programme is designed to meet you where you are. Whether you’re new to fitness or returning after a break, the workouts can be scaled to your current ability. The focus is on building confidence, consistency, and sustainable progress.

Can I repeat the workouts after the 4 weeks are over?

Yes. The 4-Week Framework is designed to be repeatable. You can use the same block again and again to stay consistent. If you want fresh workouts later, you can repurchase a new block whenever you’re ready.

How much does it cost?

The 4-Week Framework is a one-off payment of £80. This covers your full 4-week block of workouts. There are no hidden costs. If you’d like new workouts in the future, you can repurchase another block at any time.

Do I need to be neurodivergent to join?

No. The 4-Week Framework is inclusive and works for anyone who wants a simple, repeatable structure for their workouts. It has been designed with neurodivergent people in mind, so if you have ADHD, autism, or struggle with consistency, you’ll find the approach especially supportive.

What if I struggle to stay motivated?

The 4-Week Framework is built for this. By removing decision fatigue and giving you a clear, flexible plan, it helps you build consistency without overwhelm. Check-ins and support mean you won’t be doing it alone.

The 4 Week Framework

Simple, sustainable workouts that give you structure without the pressure.

Why Choose a 4 Week Workout Framework?

Most workout plans are built around short-term promises — the “4-week shred,” the “8-week blast.” They sound good, but they’re not designed for real life.

The 4-Week Framework is different. It gives you 4 weeks of structured workouts you can follow, repeat, and reuse, without pressure, overwhelm, or burnout.

What’s Included in The 4-Week Framework

4 weeks of structured, easy-to-follow workouts
A flexible plan that fits into your lifestyle
£80 one-off payment; no hidden costs
The option to repurchase new workout blocks whenever you’re ready
A repeatable workout framework designed to build consistency

The Benefits of a Repeatable 4 Week Workout Plan

This isn’t a quick fix or a short-term shred. The 4-Week Framework works because it’s:

Simple; no overcomplicated routines
Sustainable; repeat as often as you like
Flexible; fits around your life, not the other way around
Effective; helps you stay consistent and see real progress

Who The 4-Week Framework is For

This workout plan is perfect if you:

Struggle to stay consistent with traditional fitness plans
Want structure without strict, overwhelming rules
Prefer a workout block you can repeat without guilt or pressure
Are ready to invest in yourself with a plan that lasts

Your Investment in the 4-Week Framework

£80 one-off payment that covers your full 4-week workout plan. When you’re ready for fresh workouts, you can repurchase a new block.

Get Started Today

Ready to build consistency and confidence with a sustainable workout framework? Click below to join The 4-Week Framework and start your plan today.

Join the 4 week framework

The Not So Typical Approach:

Sensory-Aware Training

Environments, movements, and equipment selected to prevent overwhelm and maximise comfort.
Executive Function Support

Flexible scheduling, reminders, and accountability systems that work with ADHD and autistic brains.
Routine Building

Gradual, sustainable habit formation that avoids the burnout cycle
Embracing Your Strengths

Focus on what your unique neurotype brings to fitness rather than trying to force neurotypical approaches.

Book a free 30-minute consultation call to discuss your needs and see if we're a good fit

Get in touch:

Looking for a specific resource or want to book a free 20-minute consultation to discuss your needs? Contact me here and I’ll be in touch!

Frequently Asked Questions

How much time do I need for this 4 week workout plan?

The 4-Week Framework is designed to fit around your lifestyle. Most people get great results with 3–4 workouts per week, lasting 30–45 minutes each. But it’s flexible: you can choose shorter, more frequent sessions or fewer, longer ones. This plan adapts to your energy levels and executive function capacity, not the other way around.

What equipment is required for the 4-Week Framework?

You don’t need a full gym to get started. Many clients begin at home with just a yoga mat and a pair of dumbbells. If you train in a gym, the plan adapts to the equipment you already have access to. If you’re training at home, I’ll give you simple alternatives so you never feel stuck. The focus is on creating a sustainable fitness plan with what’s available to you.

How is this different from other online fitness programmes?

Most generic online coaching plans aren’t designed with neurodivergent people in mind. The 4-Week Framework is. That means:

Sensory-friendly workout options
Flexible scheduling that matches your energy levels
Visual guides instead of overwhelming text-only instructions
Decision-free workout choices for high executive function demand days

This isn’t a shred or a fad. It’s a sustainable 4 week workout programme that you can repeat and reuse. And you’ll be working with a coach who understands how autism, ADHD, and neurodivergence can impact fitness, so you don’t have to mask or explain yourself.

Can I book an online session or check-in?

Of course! Check-ins are flexible and built around your comfort. You choose how we connect, video, voice call, or text. During each check-in, we’ll review your progress, work through challenges, and adapt your plan if needed. Online check-ins or PT sessions are designed to support you in the way that feels right for you.