Specialised Programmes
Specialised Weight-Loss Programmes — Instinct Health and Fitness
A plan with a deadline.
Targeted weight-loss programmes from Connor. Pick the goal, follow the plan, hit the date.
Jump to a programme
Programme 01
Lose A Stone In A Month
A focused 4-week reset that gets the scales moving - fast and sustainable.
Who it's for
You want a clear, short-term goal and the structure to hit it. No guesswork, no half-measures - just four weeks of disciplined training and eating.
What's included
- Personalised calorie & macro targets
- Custom training plan to follow
- Weekly weigh-ins & progress photos
- Daily WhatsApp accountability with Connor
- Full recipe pack + shopping list
- Realistic plan you can actually stick to
Most clients drop 10–14 lb in 28 days. Show up, follow the plan, and the result follows.
Programme 02
Wedding-Ready
Walk down the aisle feeling strong, lean, and unstoppable in the dress or suit.
Who it's for
Brides, grooms, and the wedding party. You've got a date in the diary and you want to look back at the photos and love every one.
What's included
- 12 to 24 week plans timed to your big day
- Tailored to the cut of your dress or suit
- Posture, arms and shoulder focus work
- Stress-management & sleep coaching
- Photo-day prep protocol
- Sustainable - no crash diets, no regrets
Look incredible on the day, feel even better on the honeymoon. Built to last well beyond the wedding.
Programme 03
Post-Partum Reset
Rebuild strength, energy and confidence after birth - at your pace.
Who it's for
New mums (six weeks post-birth and beyond) ready to feel like themselves again. We start gentle, we build smart, and we never push past what's right for your body.
What's included
- Core & pelvic floor restoration
- Diastasis-recti safe programming
- Energy-friendly training (sleep is hard, we know)
- Breastfeeding-friendly nutrition guidance
- Training plan that fits around the baby
- Real support from a trainer who gets it
Strong core, lifted energy, weight that comes off without compromising recovery or milk supply.
Programme 04
Beach-Body Ready
Get holiday-ready with a plan that fits the countdown to take-off.
Who it's for
You've booked the holiday. Now it's time to make sure you're confident in shorts, bikinis and a tan - without spending two weeks feeling like you can't relax.
What's included
- 6, 8 or 12 week countdown plans
- Fat loss + muscle tone focus
- Abs, glutes, shoulders & arms emphasis
- Holiday-week peak protocol
- Eating-out & travel-day strategies
- Maintenance plan for after you're back
Step onto the beach feeling lean, confident, and proud of the work you put in.
Not sure which one?
Tell Connor your goal.
Drop a message with what you want to achieve and your timeline. He'll come back with the programme that fits.