12
WEEKS
5
PILLARS
2
TRACKS
THE PROBLEM
Generic coaching is built for the average person.
You are not average.
Most programmes fail not because of effort — but because they were never designed for the specific person following them. Before EVOLVE FIT writes a single session, it runs a full diagnostic. Movement quality. Conditioning baseline. Nutrition reality. Life load. The programme comes after the evidence.
Every week, your check-in data drives adjustments. At week 12, every baseline is retested. You leave with a data report — not a feeling.
WHO THIS IS FOR
Women who are done starting over.
You are not a beginner. You do not lack discipline or intelligence. What you have lacked is a coaching system that was actually built around your life — your schedule, your history, your physiology, your goals.
EVOLVE FIT was designed specifically for women in their 30s, 40s and 50s who want strength, structure, and results that last beyond the programme.
Consistent training, inconsistent results
Busy professional with a real schedule
On GLP-1 medication and concerned about muscle loss
Dubai-based or working fully online
01
Structural
Strength
Progressive overload is non-negotiable. Every session has a primary compound lift with prescribed load, tempo and RPE. Load increases weekly. Nothing improves by accident.
Client outcome: deadlift from bodyweight × 1.0 to bodyweight × 1.5 across 12 weeks. Logged every session.
02
Engine
Capacity
Conditioning is woven into lifting — not added at the end. Run intervals, ski erg, assault bike, carries. Programmed with the same rigour as the strength work.
Conditioning progressions from 800m × 3 in week 4 to a 5km time trial in week 9. Tracked and compared.
01
Structural
Strength
Progressive overload is non-negotiable. Every session has a primary compound lift with prescribed load, tempo and RPE. Load increases weekly. Nothing improves by accident.
Client outcome: deadlift from bodyweight × 1.0 to bodyweight × 1.5 across 12 weeks. Logged every session.
03
Athletic
Movement
Unilateral work, loaded carries, power expressions, multi-planar movement. This is what separates EVOLVE FIT from a gym programme. Clients feel capable — not just trained.
Day 5 every week is the Athletic Flow session — timed from week 1 and retested at week 12.
04
Metabolic
Intelligence
Nutrition is built alongside training — not attached to it. Protein targets, calorie phasing, refeeds, GLP-1 protocols. No banned foods. No chronic restriction.
Track A: 1.8–2.0g protein/kg. Track B (GLP-1): 2.0–2.4g/kg. Both recalibrated monthly from check-in data.
05
Behavioural
Systems
Weekly check-ins, habit scoring, milestone reviews, data-led adjustments. The system that holds you accountable between sessions is as important as the programme itself.
Habit Scorecard tracked weekly. Score below 18/30 triggers a check-in call — not just a message.
PROGRAMME OUTCOMES
What changes.
On paper.
Every baseline test from week 0 is repeated at week 12. Clients leave with a data report — specific numbers showing what changed. Not a before-and-after photo. Evidence.
−94s
Average 1km run improvement
Conditioning improvements are measured and compared against the week 0 baseline.
87%
Average check-in adherence
Clients who engage with the weekly check-in system consistently outperform those who don't.
5
Pull-ups added on average
From 3 strict reps at week 0 to 8+ strict reps at week 12. Logged, not estimated.
100%
Receive a data report at week 12
Every client exits with a benchmark comparison. Proof of what changed, in writing.
+22kg
Average deadlift increase
Across 12 weeks, clients typically add 20–25kg to their primary lower body lift.
3/10
Clients renew for a second cycle
At week 10, renewal is offered. Most clients who complete the programme continue.
CLIENT STORIES
Two women. Different situations. The same result.
Layla, 45
Marketing consultant · Dubai · Online Coaching
"I'd done three programmes before this one and always quit around week four when life got busy. What was different here was that the plan changed when I did , a bad week didn't mean starting over. The nutrition side wasn't a rigid meal plan either; it was built around what I actually eat, including the takeaways I wasn't going to give up. By week 12 my deadlift had gone from 45kg to 68kg, and for the first time in years I finished a programme instead of abandoning it."
— Layla, 45 · Online Coaching
Farah, 36
Operations manager · Dubai · Premium Coaching · Track B (GLP-1)
"I started Mounjaro worried about losing muscle along with the weight, and most advice online was either vague or contradictory. This gave me an actual protocol, specific protein targets I had to hit even when my appetite had basically disappeared, and a plan for getting there through small, realistic meals rather than forcing three big ones. My strength went up while the number on the scale kept moving. That combination is what I needed."
— Farah, 36 · Premium Coaching · GLP-1 Track
Priya, 40
Interior designer · Dubai · Hybrid Coaching
"I'd done personal training before but it never felt like a system, just an hour twice a week with no plan behind it, and nutrition was never even mentioned. This was different from day one: the diagnostic showed exactly where I was weak, and the food side was rebuilt properly too — realistic protein targets, no banned foods, nothing I couldn't sustain. By week 12 my squat had gone from 40kg to 65kg, and the in-person sessions meant my technique actually got fixed instead of just repeated."
— Priya, 40 · Hybrid Coaching
Rania, 33
Dentist · Dubai · Online Coaching
"Standing over patients most of the day left my lower back wrecked by evening, and I'd basically given up on training seriously. The programme built around that, not just working around my schedule, but around what my body could actually handle after a full clinic day. Getting my protein sorted made a bigger difference than I expected, especially on the days I was too tired to think about food properly. 12 weeks in, the back pain is gone and my deadlift's gone from 40kg to 62kg."
— Rania, 33 · Online Coaching
COACHING PACKAGES
Three tiers.
One system.
Every tier includes the same diagnostic, the same programme quality, and the same nutrition protocol. The difference is how much direct access you need.
12-week minimum on all tiers. No exceptions.
ONLINE
The Foundation
AED 1,800 /
month
12-week minimum
For self-motivated clients who want a properly built, properly adjusted programme delivered through an app — with a coach reading their data every week.
Week 0 diagnostic + EVOLVE Score
Personalised 12-week programme via app
Programme adjusted every Monday from check-in data
Nutrition protocol built in
GLP-1 Track B included at no extra charge
Benchmark testing at week 0, 9, and 12
PREMIUM
Daily Support
AED 2,600 /
month
12-week minimum
For clients who want the full system plus a coach available on the days things go wrong — not just on check-in day.
Everything in Online
WhatsApp direct access — 24-hour response, 6 days
Fortnightly 15-min voice or video check-in
Monthly 30-min review call
Priority adjustments within 24 hours
GLP-1 Muscle Protection document included
HYBRID · DUBAI
In-Person + System
AED 4,500 /
month
12-week minimum · Dubai only
Everything in Premium, plus 2 in-person sessions per week, real-time technique coaching, and monthly in-person body composition review.
Everything in Premium
2 × in-person sessions per week
Real-time technique coaching
Monthly body composition review
NUTRITION
Nutrition Plan Writing
A personalised nutrition service built around your real schedule, training, and eating habits, so you finally have a plan that fits your life and your goals.
Personalised
Nutrition Plan
AED 450 /
One-time
A personalised nutrition plan built around your training load, schedule, food preferences, allergies, and goals.
Full intake questionnaire
Personalised macros and meal structure
Food list built around what you actually eat
30–60 min consultation call
Anyone who wants a properly built nutrition plan without ongoing support.
Nutrition Plan +
Weekly Review
AED 750 /
One-time Package
The nutrition plan plus review calls for accountability, analysis, and adjustments as you go.
Everything in the base plan
Weekly review calls
Diet and progress analysis
Plan adjustments as needed
Clients who want support following the plan without full coaching.
Available to coaching and non-coaching clients. Grouped under Nutrition.
Protein target: 2.0–2.4g/kg bodyweight — higher than standard to offset appetite suppression
No aggressive deficit — maximum −200 kcal. The medication is already creating a deficit.
Volume reduced 20% in weeks 1–3. No HIIT before week 5.
Creatine, electrolytes, and magnesium embedded from day one — not added reactively
Energy flag system: three days below 3/5 triggers an immediate protocol review
