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What You Get:
4 Complete Training Phases (4-month progression)

• Phase 1 (Month 1): Foundation Building - 3 unique workouts (A, B, C)
• Phase 2 (Month 2): Metabolic Activation - 3 progressive workouts
• Phase 3 (Month 3): Fat-Burning Optimisation - 3 advanced workouts
• Phase 4 (Month 4): Peak Performance - 3 elite-level workouts

Each Workout Includes:

• 15-20 minute HIIT + Resistance combination
• Light weights focus (proven as effective as heavy lifting)
• Professional video demonstrations
• Modifications for all fitness levels
• Optional extra 5-minute burnouts for enhanced fat burning

Why This Works:
Based on German research showing light weights get IDENTICAL results to heavy lifting - same muscle gain, same fat loss, without the injuries. Our strategic 15-minute sessions beat 40-minute cardio for fat burning because they trigger the right hormones at the right intensity for women over 40.

The Progressive System:
Month 1-4: Complete all 4 phases in order
Month 5+: Return to Phase 1 with increased intensity and heavier weights
Cycle continues for years - never gets boring, always challenging

What You Need:
Set of light dumbbells (1-5kg depending on fitness level)
Yoga mat
Inner Alchemy App - iOS, Android & Web - can be streamed to smart TV's

Perfect For:
Busy women who need efficient home workouts
Anyone wanting results without hours at the gym
Travelling women who need something to take with them on the go

What You Get:
Complete Stress-Recovery System (Designed for hormonal balance)

Yin Yoga Collection:

• 5 different Yin Yoga classes (20-45 minutes each)
• Deep tissue release and fascia stretching
• Activates parasympathetic nervous system (turns OFF cortisol)
• Perfect for alternating rest days between workouts

Power Flow Options:

• 40-minute Ashtanga class for mid-week flexibility
• Dynamic sequences for strength and balance
• Chakra balancing focus
• Suitable for all levels with modifications

Breathwork & Meditation:

• Nadi Shodhana (Alternate Nostril Breathing) - cortisol control
• Box Breathing sequences - nervous system reset
• Guided meditations (10-20 minutes)
• Audio files for easy listening anywhere

Why This Matters:
Research shows proper rest can make your fat-burning potential THREE TIMES more effective. When cortisol is high, your body CANNOT burn fat - it stores it around your middle. These aren't just "nice to have" yoga classes - they're strategic metabolic tools that signal your body it's safe to release stored fat

How to Use:
Workout Days: Morning metabolic exercise, evening Yin yoga
Rest Days: Breathwork in morning, Yin yoga or Ashtanga mid-day
Stress Days: Immediate Nadi Shodhana breathwork, then Yin class
Weekly: Aim for 3-4 yoga/breathwork sessions alongside your workouts

What You Need:

• Yoga mat
• Blanket and cushion
• Optional: Bolsters and blocks (but not required)
• Quiet space for 20-45 minutes

Perfect For:
Women who've been over-exercising and seeing no results
Those dealing with high stress, poor sleep, or anxiety
Anyone stuck in "fight or flight" mode
Women who feel exhausted despite constant exercise