Monthly
Most chosen
Ask usPrice at the desk or on WhatsApp
- Personal plan in the app
- Weekly WhatsApp check-in
- Free first call
02Programme
Transformation coaching
A 12-week coached plan for fat loss and lasting change. Training, food guidance built around South Indian meals, and a weekly check-in with your coach. At our Ponmeni gym or online.
- Length
- 12 weeks
- Sessions
- 3 to 5 a week
- Check-in
- Every week
- Where
- Gym or online
01Who it is for
IS THIS
FOR YOU?
Transformation coaching works best when you want real change and are ready to show up three times a week.
You want to lose fat and keep it off
Not a crash diet. A plan you can live with after week 12.
You are starting from zero
Never trained before? Your coach starts with the basics and builds from there.
You have tried before and stopped
Weekly check-ins and a coach who notices when you miss a session.
Your days are busy
45-minute sessions, early morning or late evening, 7 days a week.
02The plan
HOW THE
12 WEEKS WORK
Three phases. Each one builds on the last, with a body check at the end of every phase.
Weeks 1 to 4
Foundation
Learn the main lifts, set your food baseline and build the habit of showing up.
Weeks 5 to 8
Build
Heavier training, conditioning finishers and a food plan tuned to your progress.
Weeks 9 to 12
Lock it in
Peak training block, final body check and a plan to keep results after week 12.
03What is included
Everything you need for 12 weeks.
- 01Coached sessions on the gym floor, 3 to 5 a week
- 02A food guide built around South Indian meals
- 03Weekly check-in with your coach on WhatsApp
- 04Body measurements every 4 weeks
- 05Your full plan and progress in the member app
- 06Free first session before you commit
05Price
WHAT IT
COSTS
Quarterly
Ask usPrice at the desk or on WhatsApp
- Personal plan in the app
- Save on the monthly price
- Free first call
Not sure yet?
Start with a free call. Your coach will look at your goal and tell you honestly which plan suits you best.
Message us on WhatsApp
12 weeks, pay once
Most chosen
Ask usPrice at the desk or on WhatsApp
- Everything in the programme
- Best price for the full plan
- Free first session
12 weeks, pay monthly
Ask usPrice at the desk or on WhatsApp
- Everything in the programme
- Spread the cost
- Free first session
Not sure yet?
Start with a free session. Your coach will look at your goal and tell you honestly whether the 12-week plan or a regular membership suits you better.
Message us on WhatsApp
06Questions
Questions, answered.
01How much weight can I lose in 12 weeks?
It depends on where you start, your food and your sleep. Most members who follow the plan see steady fat loss every week. Your coach sets a safe target with you in the first session.
02Do I have to follow a strict diet?
No. Your food guide is built around South Indian meals, so rice and dosa stay on the plate. Your coach adjusts it at your weekly check-in.
03Can I do transformation coaching online?
Yes. Transformation coaching runs at our Ponmeni gym or online, with the same plan, food guide and weekly check-in in the member app.
04What if I miss a week?
Tell your coach on WhatsApp. Your coach adjusts your plan so you pick up where you left off.
05Is it suitable for women?
Yes. Transformation coaching is open to everyone, and your coach builds the plan around your goal, your level and your schedule.
06What happens after 12 weeks?
You finish with a final body check and a plan to keep your results. You can carry on with a regular membership or start another 12-week block.
07More programmes
OTHER WAYS
TO TRAIN
Every programme is coach-led and starts with a free first session.
- 01
STRENGTH
Barbell and free-weight training, coached rep by rep.All levels - 03
BOXING
Pads, bags and conditioning. Fitness that feels like a fight.All levels - 04
GROUP
Coach-led sessions, outdoor Sundays and Karlakattai.Weekly
Your first session is on us.
Message us, pick a time, and train with a coach. No joining fee on day one.