There is a 12-week minimum sign up to support you in reaching your goals. This covers all your on-boarding, tailoring your programs (+ nutrition) to you and weekly accountability + support. After the 12-weeks you are on a rolling membership with the option to opt-out anytime. 

Programs and nutritional guidance is typically updated every 4 - 6 weeks. However this depends on where your hormones are at, how your progress is tracking, and how you are feeling. FLC is personalised to the individual and we will make adjustments as we best see fit for your results together. 

Definitely not! Whilst cycle syncing in its essence is about tailoring training and nutrition to the different phases of your menstrual cycle. FLO Lifting is about being in tune with your body, utilising your hormones to enhance and empower your training - whether you are on hormonal contraception, post-partum, menopausal, had a hysterectomy, you name it. We are here to support you at every age and stage of life. 

Short answer: No. However, this isn't a 'home workout' situation. Whilst there are some body weight movements and exercises. The foundations and principles of FLC is centred around LIFTING and all the benefits that brings to females, including blood sugar and hormone regulation, strengthening their bones + bodies for longevity as well as empowering them to up-level their fitness and physical strength. If you're a home workout girlie and you wanna start learning to lift, this is the perfect place for you. If you just want a quick 30 minute workout at home, then flick me a message, I am happy to refer you on. Whilst you don't have to 'lift heavy' you will need dumbbells, or a barbell or equipment other than your body to make the most of this membership.

No worries, in fact this is my jam! It is exactly why every single beautiful soul in FLC submits movement assessment videos for me to analyse and see what specific exercises you need to support you. We have our fundamental, foundational strength training program too that is the perfect place to start if you are new to the gym and are worried about injuries or technique. 

If you do have an injury we can swap exercises around and tailor the program to you, but our philosophy here is to have you strong and healthy, and that includes being able to tailor your training to rehabilitate you too. Rather than just staying away from certain exercises. 

After having 2 knee surgeries, it's needless to say I have a fair bit of experience in rehab! (And massively focus on pre-hab too).

Also you don't have to 'lift heavy' or be a gym member. We may modify your resistance training to be body weight to begin with, but eventually you will need dumbbells, or a barbell or equipment other than your body to make the most of this membership because we will be helping you change your body composition.

FLO Lifting is a training only membership, whilst Living includes nutritional + lifestyle guidance and support too. Luminate has everything FLO Living has plus a 1:1 call with me each month for extra guidance and accountability.

After almost a decade working with clients nutritionally I have found that calorie counting and meal plans don't tend to serve many people and don't create long-term change. 

That being said, sometimes having some guidelines and parameters to follow initially or if there is a very specific goal you are working towards macro goals or a baseline meal plan can help.

For this reason, in FLO Living Club you are provided with recipe books, meal plan examples, resources to teach you how to create your own plan, shopping lists etc and as the platform expands you will be able to build all of this inside of the app. 

Nutrition is highly personal and you will be guided towards either:

• Food guidelines + hand portions, intuitive eating and habit changes
  OR
• Macronutrient tracking; with a specific protein and micronutrient goal

We have a focus on intuitive eating here, and hitting your necessary nutrients to truly nourish your body, like your protein and leafy greens! 

Essentially it is taken on a case by case basis and tailored to suit your needs. 

You have direct access to me in our FLC app to voice note or send text messages to at anytime. I will respond typically within 24 hours, on a Mon - Fri between 8am - 5pm.

You also have me reviewing your coaching check in each week and will reach out with any feedback or suggestions directly inside the app too. 

If you are a FLO Luminate Member you will also have access to 1:1 chat support inside the app. 

At FLC we have a 14-day trial period as our guarantee. If you decide you don't wish to continue during this time you are welcome to cancel. 

However, once this 14-day trial period is over you are committed to the full 12 week program. 

At FLC we know to make real change you need to be all in, which is why we get the uncertainty out of the way at the start. After that initial 14 days you are liable to pay for the next 12 weeks, regardless if you choose to stop utilising the app, workouts or services. This is another layer of accountability we provide so you show up for you.

If you need to pause your membership at anytime due to holidays/live events simply flick us an email. We allow up to 4 week pauses at a time. 

Please also note, once you're inside FLC you have access to so many incredible resources that you can download and utilise for life. This is almost a decade of my knowledge and work I'm sharing with you and another reason why we don't offer refunds. Super sensitive cases will be handled on a case by case basis.