WHEREVER YOU'RE STARTING FROM

Feeling unsure is normal. Here's how we handle it.

Whether you're thinking about walking through the door for the first time, or you've just finished your six weeks and wondering what comes next, the worries are real. This is exactly what the plan is built for.

NEW TO INSTINCT

Thinking about starting?

"I'll be the least fit person there."

Every session is coached and scaled to where you are today, not where you think you should be.

"I'm worried about my joints or an old injury."

We plan around the things that matter after 40: old injuries, joints, sleep, stress, hormones and a busy life.

"I've started before and it didn't stick."

Check-ins, reviews and a clear next goal mean you're never left wondering whether it's working, or what comes next.

JUST FINISHED YOUR SIX WEEKS

Wondering what happens next?

"Will I keep it up without the challenge?"

You'll always have one realistic goal to work towards, and a coach checking in on how you're getting on.

"What if my results stall?"

Every six weeks we scan, review and adjust. If something isn't working, we change it quickly.

"What happens when life gets busy again?"

We plan for it. If you drop off, we reach out, and there's always a no-judgement way back in.

THINK OF IT LIKE A 12-ROUND FIGHT

You don't win it with a
first-round knockout

Think of your transformation like stepping into the ring for a 12-round fight. You need a goal, a game plan, the right preparation and someone in your corner every step of the way.

That's exactly how we approach your transformation at Instinct.

THE GAME PLAN

One big goal.
Broken into steps you can actually win.

First, we look at where you are today, what you want to achieve and how long it's realistically going to take you to get there.

Your long-term goal might take 3 months, 6 months, 9 months, 12 months or longer. Getting there will be a fight at times, and that's okay.

Instead of staring at one goal that feels miles away, we break your journey into six-week blocks. Every block has its own goal, its own plan and something specific we're working towards. Then we check how it went, and set the next one.

One goal. Six weeks at a time.

HOW WE KEEP YOU ON TRACK

Accountability isn't someone shouting at you in the corner of the gym. It's giving you one thing that feels realistic to achieve, to keep you on track. Then regular check-ins and reviews make sure small wins get noticed and small wobbles get fixed before they become a reason to stop.

Every week

Goals, wins and a coach who notices

Every week

Goals, wins and a coach who notices

Set your goals at the start of the week and share your wins at the end in our group WhatsApp. Your coach checks in on how you're really getting on, and if you miss a session, you'll get a friendly message. Never a telling-off.

Every 6 weeks

Body scan and progress review

A body scan side by side with where you started, a halfway check along the way, and a sit-down review at the end of every block. We celebrate what's working, change what isn't, and agree your next six-week goal.

Every quarter

The bigger-picture goal review

Every three months we step back and look at the long-term goal, not just the last six weeks, and reset it if your life or ambitions have moved on. Each quarter also brings a workshop on topics like nutrition, strength and menopause.

Every 12 months

Your year in review

Twelve months of scans, sessions and wins in one place, and the person who walked in on day one next to the person you are now. Then we plan year two.

We measure more than the scales

Weight is one number. We also track body fat and muscle, strength, energy, how you're sleeping, your confidence and the sessions you've shown up for. Those are the wins that keep you going when the scales are having a stubborn week.

HOW THE YEAR ACTUALLY WORKS

The gap doesn't close once. It moves.

Your first six weeks fix the thing that brought you through the door. What happens after that is the part most places never plan for. We do.

FIX

WEEKS 1–6

Close the first gap

We find the real problem underneath the goal you walked in with, and close that specific gap: your energy, your strength, the weight, or the confidence to be in the room at all. It starts with your first body scan and ends with your first review.

PROVE

MONTHS 2–4

Make it real, not a six-week high

This is where most fresh starts quietly fade. Work gets busy, the novelty wears off, an old ache flares up, and nobody adjusts the plan. We do. Your first quarterly review lands here, checking it still works for your actual life.

STRETCH

MONTHS 5–8

A goal you didn't believe was possible

Once your first goal is genuinely yours, not just hit once but normal, we don't let you plateau. At your six-month review we set the next one. The thing you'd have laughed off in week one starts to look like the obvious next step.

BECOME

MONTHS 9–12

This is just who you are now

Where you started is so far behind you it's hard to remember being on the other side of it. Your year-in-review shows you exactly how far you've come, and somewhere in there you're already chasing the next goal.

Life will get in the way. That's planned for too.

Holidays, illness, a sore back, a hectic month at work. Some blocks you'll make great progress; others are about getting back on track. If you drop off, we reach out: a message after a week, a call after two, and a no-judgement way back in when you're ready.

A REAL JOURNEY, NOT A CASE STUDY

Here's what that actually looks like

One of our members broke down in tears halfway through their very first session. The gap between where they thought they should be and where they actually were felt far bigger than they expected. They nearly didn't come back.

Then they did. And the next time, they came back again.

Day after day it was a fight just to show up. Choosing the workout over the sofa. Picking up the kettlebell when everything said don't. Managing stress without turning to food, and ignoring the voice that kept suggesting they quit.

Three sessions a week, structure, accountability and small wins stacked on small wins started to add up. The weight came down. Strength went up. Confidence returned. No extremes, no obsession, no giving up everything they enjoyed. Just better choices, made consistently.

One hundred sessions later, they were stronger, lighter, healthier and more confident than they'd been in years.

From "I can't do this" to "This is what I do now."

FIND YOUR STARTING POINT

Three levels of support. One journey.

Every stage runs on the same year: fix, prove, stretch, become, with a body scan and review every six weeks and a goal review every quarter. What changes is how much one-to-one coaching carries you through it. Most people start where their confidence is right now, not where they hope to end up.

Tier 1 - Large Group Training (1-12 max)

Foundation coaching

Build consistency, improve your fitness, and stay motivated with expert coaching and the energy of a supportive community.

What's included

3 × 45-Minute Coached Sessions per Week — Expert-led workouts to build strength, improve fitness, and keep you progressing.

Monthly Group Workout Programme — A structured programme for the whole group, designed to build consistency and improve fitness month by month.

Monthly Nutrition Support — Recipe packs with simple, practical meal inspiration to support your training and make healthy eating easier.

Monthly WhatsApp Check-In — Review how you're getting on, celebrate progress, and stay accountable between sessions.

Quarterly Progress Tracking & Reviews — Body composition scans and progress reviews to measure changes, celebrate milestones, and plan your next steps.

Is this for you?

Right if the energy of a community is what keeps you consistent and you want real coaching without training alone.

Tier 3 – Personal Training

(1-to-1)

Premium coaching

Our most exclusive coaching experience, with an expert coach in your corner and a community behind you. Get the personalised guidance, accountability, and support you need to achieve lasting results.

What's included

2 × 45-Minute One-to-One PT Sessions per Week — Dedicated personal training tailored to your goals, with individual coaching, technique guidance, and focused support.

1 Group Training Session per Week — Enjoy the energy of the community while putting your coaching into practice alongside others.

Your Personal Performance Coach — A dedicated personal trainer focused on your individual goals, performance, technique, and long-term development.

Monthly Personal Nutrition Plan — Nutrition guidance aligned with your goals, lifestyle, and training demands to support sustainable results.

Weekly Coach Check-In — A dedicated weekly touchpoint with your personal coach to review progress, discuss challenges, and fine-tune your approach to keep you moving towards your goals.

Progress Tracking & Reviews — Monitor your progress, celebrate milestones, and adapt your approach as you work towards your goals.

Is this for you?

Right if every session needs to be built entirely around your body and your goal, with nothing generic in the way.

Built for busy adults 40+ who want structure, energy, and a group that actually shows up for them.

Capped at 12 so coaching never gets lost in the crowd.

Train alongside like-minded people, push a little further each week, and feel momentum build fast.

Built for busy adults 40+.

Every session is designed entirely around you, your goals, your struggles, your starting point.

Fully private.



No adapting to anyone else. No split attention. Just a coach fully dedicated to your body, your movement, and your progress.

Every rep is coached. Every session has purpose. Every decision is focused on you alone.

This is the most direct route to real, lasting change.

"Confessions of a two week wonder......here goes.....

You get those people in life, the ones who sign up for everything with the best intentions of following through, but end up giving up after a week or two....that was me! But something happened here at Instinct that made me change my mindset....I wanted to keep coming, I wanted everything to hurt, I wanted to keep challenging myself, I wanted to lift more, I wanted to spend time with other like minded people and it feels great!"

"Fast forward 11 months, I'm stronger, fitter and healthier than ever before, 1.5 stone down and I'm beginning to feel comfortable and confident in my own skin, which is a feeling that is absolutely priceless!"

"I’ve found Instinct Boxing and Fittness really great for my weight loss journey, I’m an 44 year old male and used to weigh 134kg now I’m down to 110kg. The staff have helped me keep motivated and pushed me through to achieve this. I still have a way to go but with the teams help I know I’m going to achieve my goal."

"So if you’re nervous or self conscious about training then this is definitely a great place to come, as all the people are great and staff encouraging. You don’t have that gym culture that makes you feel and outsider, you feel welcomed and supported."

"I really can’t say enough great things about instinct and the team."