When can I sign up?
Last day to enter the challenge is the Friday before the commencement date but after filling out the entry form, you will receive other important challenge information so we can customise your training and nutrition plan.
Is it really unique to me?
Yes your training and nutrition plan are unique to you and are adjusted as we move through the challenge. Your progress throughout the 10 weeks will dictate just how regularly we update your plans.
Do I need to be a current JPS client?
You don’t need to be a JPS client to join us! You can train at your own gym and we can (and will) assess and critique your technique via video footage online.
Is this program specifically online only?
Our 10 Weeks to Lean program is purely online. Your screening, weekly check-in and programming will all be delivered to you via the email address you sign up with. If you’re interested in some face-to-face personal training as well, not a problem, simply contact us
and we can book you in.
Will there be any face to face contact to get more information from me?
Your initial screening will take place via questionnaire and our trainers are made available for regular phone calls throughout the 10 weeks. We welcome all participants to send through regular videos of their training to better understand and coach you through your movements. Feel the need to meet face to face? Just let your trainer know and we can make arrangements.
What if I do not have a gym membership?
If you don’t have a gym membership, that’s fine! During the initial screening phase and programming, we’re happy to work with you to create a program that works for your ability and the equipment available to you.
Who is the program suited to?
The 10 Weeks 2 Lean program is a soft introduction to what is on offer at JPS Health & Fitness. This program is
designed primarily for participants to lose fat via nutrition programming and planning with their Coach over
the 10-week period. It is suited to anyone who is looking to lose body fat and wanting to learn the basics of
nutrition in a practical manner.
If you are unsure whether you are suitable for the program, please send us an enquiry and we will be able to
better direct you! We also advise that, where necessary and appropriate, participants seek medical clearance
prior to making changes to their diet or exercise regime.
What is the process for the program? – Sign up, questionnaire sent out, assigned coach, coach programs
If you sign up for the program in advance, we just need you to hang tight for a little! At around 1 week out of
the program start date, we will contact all participants with further information as to the proceedings. Once
entries close, we will send out an Initial Questionnaire to everyone to gather all the information you Coach will
require to help you along your 10-week fat loss journey. We ask that Questionnaires are submitted promptly,
as this will enable the Coaches to get initial programming completed and ready for you by the start of the
program. After questionnaires have been received, participants will be allocated a Coach who will be in
contact with them to get underway! All participants should have their nutrition plan and training program as
of the start date, but there may be delays if Questionnaires aren’t submitted on time!
What does the program include?
The program includes 10 weeks of Coaching for fat loss from an experienced JPS Coach who will oversee your
progress for the period. All participants receive nutrition programming, example meal plans, and a training
program suited to your needs. In addition, participants have weekly email check-ins with their designated
Coach, will gain access to our Online 10W2L Support Group, and receive some FREE additional education
resources to help you along the way.
How do I check in?
As this is an entirely online fat loss program, check-ins with your Coach will be done via email correspondence.
Coaches will designate a time by which their participants are required to have checked in by, so it is important
that you know when this is and are checking in on time! This will prevent any delays in receiving updates to
your program and nutrition planning.
When checking in it is important to give your Coach as much information as possible to best guide their
updates, amendments and advice for the week ahead. This includes things like a weight update, brief update
on your nutrition/eating for the week, anything that went well/needs improvement, training update, and any
other relevant information.
Your Coach will endeavour to respond within 24 hours, but there may be delays if check-ins aren’t submitted
on time and if this is the case, we request that you be patient.
What do I need to get started?
This program is designed to run in a cost-effective manner for our participants, whilst enabling you to achieve
some fantastic fat loss results! We recommend you ensure you have the following: body weight scales, food
scales/measuring devices, a camera for before/after photos, somewhere to train (gym, home gym or any other
If you aren’t training at a gym or participating in any physical activity, that’s okay and we can still help you with
nutrition programming for fat loss.
We also recommend having a rough idea as to what you are planning on eating, as this will give your coach a
starting point to make recommendations for you. It is advisable that you also plan to have some time free or
available in your week for meal preparation, planning and check-ins.
What can I eat?
The beauty of this program is that we will teach you how to eat from a variety of food groups and sources,
including the occasional indulgence, whilst facilitating your fat loss goals. The major theme of 10W2L is helping
each participant judge appropriate quality and quantities of their food and drink consumption, and the trade-
offs of each. Moderation is key, and in order to make some changes (namely lose fat) some (but not all!)
sacrifices, substitutions, and changes will be necessary!
Do I need to weigh in?
In short, yes. Whilst it is not absolutely essential that you weigh in on scales, doing so will offer you and your
Coach further insight into your progress and fat loss and better facilitate your progress. We can also use other
methods, where appropriate, such as: girth measurements, progress photos, clothes size and qualitative
measure such as mood, sleep, energy levels.
Do I need to take progress photos?
Again, yes this is recommended! We advise all participants to take photos upon starting the program, and
throughout. These photos will serve are a great metric for measuring your progress visually. We would also
love the opportunity to show off your success in our promotion of the program.
We will clear with you first prior to publication of any images, but please ensure that you expressly advise your
Coach if you do not want your posted.
What do I do after the program is finished?
Depending on your state of progress and how you have progressed over the final few weeks of the program,
your Coach will make some advisements and recommendations as to how you can proceed in the time
following the end of the program. It is important to us that you sustain your results, therefore we encourage
all participants to reach out and ask for any necessary guidance to ensure this!
Can I come in for sessions with my Coach?
As a 10W2Ler, we offer discounted Single Session rates for in-person Coaching. Please contact
to enquire about this, or speak to your Coach directly. We encourage
participants to utilise this discount and get in for an in person session with their Coach so you can go over
technique, and cover anything that may better help you along the journey.
Can I start the program early or late?
As the program is run in groups, we aren’t able to start people earlier than the start date, and we are unable to
continue programming/coaching after it has concluded.
If you are wanting to start early and it is urgent, we recommend exploring our other coaching services.
If you start the program late, you will still end the program at the same time, and will forgo the missed time!
Do I need access to a gym/equipment?
We recommend that all participants have access to some gym, training or sporting facility and equipment as
this will ensure that you can get the most out of your training programming. It is not essential for you to train
in a gym, any activity is great and will help along the way. Be sure to advise your Coach if you aren’t training in
a gym and they will accommodate as far as possible.
If you are training in a gym, and have limited equipment availability, again be sure to let your coach know and
they will work with you to accommodate your needs!
What if I can’t do an exercise or don’t train in a gym?
If you are unable to perform an exercise due to injury, confidence, or equipment availability we ask that you
contact your coach and let them know as soon as you can. This will enable them an opportunity to vary your
YouTube is a great resource for information and video demonstrations for exercises, so please feel free to
search any exercises that you have programmed and are unfamiliar with on YouTube! Otherwise, contact your
Coach and they will respond as soon as they can.
Are the programs individualised? – template based, and will be customised where necessary by your coach
All training programs are based on a template and will be varied for each participant as required. It is
important that you provide as much information as possible about your training history, equipment
availability, experience, injuries and anything else that may be relevant to training programming so your coach
can make appropriate adjustments for you.
When will I hear from my Coach?
You will hear from your Coach a minimum of once per week for the duration of the program. Outside of this
we encourage participants to utilise the online support group as a means of asking questions and general
communication about the program.
If your Coach does not respond within 24 hours of your check in (provided it was completed on time) we ask
that you contact [email protected]
so we can follow up.
Do I need to know about nutrition/macros/tracking before starting?
Participants do not need to have in depth knowledge or understanding of nutrition, macros or tracking prior to
starting. It helps but will not prevent you from achieving great results throughout. Our coaches will endeavour
to teach you some nutrition basics along the way, and this will help you with longer term nutrition and body
composition goals you may have.
Will I receive a personalised meal plan?
During the program we won't be providing personalised or set meal plans, as these can often be short term fixes and wont provide lasting solutions or results! Instead, your coach will work with you to teach you how to create your own meal plans, and better still make appropriate decisions, so you can adjust your eating to facilitate your goals not only over the next 10 weeks but into the future so you have the necessary skills to manage your nutrition and control your body weight and composition.