It all starts here.
From rehabilitation to high intensity resistance training, in less than 30 minutes, you can achieve real strength, transform your shape & drive your fitness - at any age.
Fat loss, true fitness, sustainable energy and a stronger immune system - achieve rapid, and even more importantly, long-lasting results by understanding your body & the real science behind exercise & training.
Utilising not only your strengths, but also your weaknesses, will allow you to leap beyond all current limitations and plateaus, to achieve your own personal, physical (& indeed mental) mastery!
Welcome to one of the most rewarding journeys you can take. A journey with not only life changing rewards, but with absolutely no age or indeed fitness limit.
How it works…
From Fast Training…
Did you know that, from the age of 30, we lose on average 225g of muscle each year, every year? That this loss effects all the lean tissue & protein in our body, from our heart & brain, to our lungs and even our bones and the collagen in our skin? I mean, if our organs are shrinking, consider for a moment how that may effect hormones?
Imagine, that’s over 2kg of firm lean tissue lost every 10 years. (Given that 200g of the same tissue also burns between 50-100 calories/day, its no wonder weight can creep on even when we eat the same!)
The answer? Both short high intensity training, & resistance/weight training, have been shown to be the most effective forms of exercise to help counteract sarcopenia, the loss of this lean muscle, while simultaneously supporting our immune systems & body’s hormonal balance. Not only that, but short burst of high intensity training have also been shown to directly, significantly increase metabolism, VO2 uptake & overall cardiovascular fitness, while helping normalise insulin levels.
Translated…, you burn more fat, for longer, while building more muscle, faster, than with any other form of exercise.
By combining all the benefits of focussed resistance training with those of short high intensity training, you can experience the most detailed, thorough, and above all, effective, full body workout possible.
…to The Training Fast
When it comes to training, more does NOT mean better! A little like your intermittent fasting regime, the most important part of your training programme may not be the exercise you do, but the gap between, i.e the rest period, including the nutrition provided, when your body has a chance to recover, recalibrate, release hormones and absorb nutrients, and in short, grow stronger.
Overtraining can cause your body to move into a catabolic state, eating into vital lean muscle and also resulting in excess cortisol. which can in turn, both weaken your immune system as well as effect mood, sleep and energy, not to mention lead to fat gain and further muscle loss.
Short high intensity training sessions, of no more than 20 minutes however, provide the maximum impact on your body, helping recruit more muscle fibers, stimulating & balancing hormones, while allowing for the maximum recovery time after, in turn supporting your immune system, helping reduce cortisol, and accelerating your metabolism. (Some studies indicate a higher metabolism for up to 48 hours after your training session!)
Combined with intelligent nutrition, you can get the most out of your training, and recover some time in your day!
Is this for me?
I’m not that fit…
That’s ok! Our bodies are really quite amazing & regardless of our starting point, respond super-fast to all forms of training, especially this style,
I wouldn’t recommend anyone starting a new exercise regime going all out too quickly, as you will only end up with unnecessary post training soreness and a lack of energy for the next round!
With this in mind - All sessions are run very much at your pace – with the goal a rapid recovery, so next time round you are able to do twice as much, without the effort!
I’ve just had a baby…
Congratulations! Short sessions couldn’t be better for your limited time, fitting into that new & occasionally erratic schedule, offering you sense of freedom and empowerment.
Remember though, having a baby is not only an emotional roller coaster, it is also a physical one! Never feel that you must get straight back into training - the right time is when you feel ready!
Starting at your pace, taking into consideration your current energy & rhythms, including sleep & eating patterns, is essential. Your training needs to support & enhance your new role, ensuring a rebound of energy, stamina and ongoing strength for the rest of your day.
I don’t have time…
At 20 minutes/session and even just 2 sessions /week making a difference …now you’re just being silly.
I’m too old…
Sorry…in this instance, no such thing! In fact, the older we are, the more important & effective this style of training will be.
In short, with age it becomes ever more essential to care for and recover our lean body mass. Both resistance, as well as high intensity training, have been proven to be the most effective forms of exercise for supporting the hormonal balance that build muscle – at every age.
With no pounding on joints, and a targeted focus on each muscle, you can build strength & fitness quite literally from head to toe, individually at your own personal pace.
I’m recovering from an injury…
With all injuries it is always best to seek medical approval before starting any exercise programme. Once received…
Most injuries in my experience are either the result or the cause of a grouping of poorly developed muscles: a combination of over- & under-developed muscles not relating to each other as they should. The body is smart, & realigns to help ensure as little pressure as possible on the injured area, meaning some muscles take on the load getting stronger, while others persistently weaker, leading, of curse to further complications on hips, backs, & joints generally.
Correct and focussed resistance training is absolutely ideal to help you rebalance. Getting every single muscle working in a targeted, supportive fashion, both promotes recovery in the short term, and also helps prevent further issues in the future!
I’m ready.
"There is nothing ‘virtual’ about Zana’s approach to exercise and nutrition. Her expertise, guidance and encouragement ensured the results of her 12 day transformation were very ‘real‘. Zana introduced subtle changes to my diet and tailored a stimulating 15 minute exercise program with powerful results. I feel stronger, leaner, more toned, with an improved digestion and posture.“
- M Turner Bucks
"Zana has changed how I feel about life. Her approach is encouraging and uplifting. I’ve lost inches all over, I walk differently, feel stronger and more resilient and cannot over state the change that she can help one can make, even at 50!"
- FF, Northumberland, UK
"My first goal was to lose a few pounds - and I did. Then I wanted to get stronger - and I did. Zana has deep expertise and a great feel for how hard to push me. All in three short sharp sessions a week. Pefect!"
- DC London, UK