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The 12 Week Foundation
Beta program - women only
The 12 Week Foundation is a structured introduction to training and lifestyle habits for women who
want clarity, confidence and consistency without pressure. Choose the format that fits your lifestyle and begin immediately.
This is a beta program, meaning it is a limited test round being delivered before it becomes a permanent part of b.well coaching. The structure is complete and ready to follow, however this round
allows us to refine delivery, gather feedback and ensure it meets the needs of the women it is
designed for.
It is intentionally simple, supportive and structured. It is not personalised coaching. It is a guided
framework to help you build capability and routine over twelve weeks. Designed for women returning to exercise, rebuilding confidence, or wanting a steady reset without extremes.
Home Based Program - 500 AED
The home based program is designed for those training primarily at home with minimal equipment.
Hybrid Program - 500 AED
The hybrid program is designed for those alternating between home and gym environments.
Gym Based Program - 500 AED
The gym program is designed for those training primarily in a gym setting using machines and free weights.
What is included
Habit Awareness & Foundations
We will highlight the power of habit and begin building realistic daily habits that support your health long term. The focus is on small, consistent actions that fit into your current life, rather than dramatic changes that are difficult to sustain.
As part of this, you’ll complete a simple food diary. The purpose is not strict calorie tracking or dieting. It’s to help you understand patterns, portion balance and consistency. Small, practical adjustments are introduced to promote steady, sustainable eating habits.
No extremes. No cutting out entire food groups. Just informed, realistic changes.
Structured Training Plan
The program includes a balanced training structure across:
Upper body and core
Lower body and core
Full body sessions
Each session is designed to build strength, stability and general fitness in a sustainable way. The focus is technique, control and consistency , not intensity for its own sake.
Workout & App Guides
You will be shown exactly how to navigate the training app so you feel comfortable and capable using it independently. This includes understanding sessions, logging workouts and progressing safely.
You will also be able to communicate with me directly inside the app throughout the program. This allows you to ask questions, clarify exercises and stay on track.
While this is not fully personalised coaching, you will not be left to navigate the program alone.
b.well Walking Club
You will be invited into a women-only WhatsApp group connected to the b.well Walking Club.
Every fortnight, on Saturday morning, we meet for a relaxed walk along Dubai Marina, followed by an optional breakfast. The walks are designed to encourage regular movement in a low-pressure way,
while also giving you the opportunity to connect with other women in the program.
It’s not about pace or performance.
Recipe Library
You will receive six digital recipe books, each containing ten practical, family-friendly recipes. These are designed to simplify everyday eating rather than prescribe strict dieting.
The aim is to make balanced meals easier, not more complicated.
Understanding Exercise Terms
If gym language has ever felt confusing, this section removes that barrier.
You will learn the basics of training terminology so you can follow workouts with confidence and understand what you’re doing and why.
How the 12 weeks are structured
The program is divided into three clear monthly phases. Each phase builds gently on the previous one, allowing your body and routines to adapt gradually.
Phase 1: Understanding you
The first month is about awareness and orientation.
You will clarify your personal goals, current lifestyle and starting point. This phase introduces you to structured training in a manageable way.
The focus is on learning movement patterns, understanding the exercises and becoming comfortable using the app.
There is no pressure to “push hard”. The aim is confidence, familiarity and consistency.
Phase 2: Mastering your day
In the second month, we shift attention to daily rhythm and habit consistency.
You will continue your training while working on strengthening your routine , sleep, steps, meal
awareness and weekly planning.
At this stage, you may begin introducing light weights or increasing resistance band strength where appropriate. Progression is steady and practical.
The goal is to feel more capable, not overwhelmed.
Phase 3: Building capacity
By the third month, your body will have adapted to regular training.
Here we gently progress the sessions by adding small increases — this may be additional repetitions, an extra set, or slightly more resistance. The structure remains balanced and sustainable. You are always in control of your pace. If you feel ready to increase sooner, you can. If you prefer to progress more gradually, that is equally supported.
The focus remains on long-term strength and consistency, not intensity.
12 Week Program Options
Home Based Program - 500 AED
The home based program is designed for those training primarily at home with minimal equipment.
Hybrid Program - 500 AED
The hybrid program is designed for those alternating between home and gym environments.
Gym Based Program - 500 AED
The gym program is designed for those training primarily in a gym setting using machines and free weights.
Choose your program and complete payment. You will then be redirected to create your account and access the program immediately.
This is a fixed 12-week structure and does not automatically renew.