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FAQs

Our shipping policy is as follows;

Country Time Cost
UK 1st Class £4
UK 2nd £3
Europe Economy £6

Spend £35 and get free second class shipping (UK only)

International Shipping

All orders are shipped from the United Kingdom. Please note that you, the buyer, are responsible for any tax, tariff, duty, taxes, handling fees, customs clearance charges, etc. required by your country for importing consumer goods. We do not collect this beforehand, and cannot give you an estimate of the cost, because it varies widely around the world.

Our refund policy differs depending on the product you buy so please read each tab carefully before purchasing a product.

Physical Products

You have 28 days from the date of purchase to change your mind. Any items you ship back must be unused. Return shipping costs are your own responsibility.

We take no responsibility until it reaches us, so ensure you get tracking.

How to initiate a return

To initiate a return email returns@thefitgirlrules.com with your order number and you will be issued with a Return code. Make sure that you write this down on a piece of paper which you put inside the package, alternatively include the original invoice.

Faulty

If your product arrives faulty please contact us straight away, email returns@thefitgirlrules.com so we can organise a replacement. If you do not email us with 7 days of receiving your item, you will default to normal returns conditions.

Digital products

All downloadable programmes are digital downloadable products therefore are non refundable. There is no cooling off period. All sales are final.

Membership

You can cancel anytime unless you purchase the annual membership. If you do not cancel before the start of the next programme, you will be charged and no refund will be given.

 

If you sign up for anything longer than a monthly membership and for any reason you are unable continue training, you can freeze your membership or transfer it to another person. Alternatively you can have any unused months refunded, however you lose the annual discount. You will be charged for the amount of cycles you have been active for at full price and refunded the difference.

MONTHLY PROGRAMMING

In this programme, all aspects are taken care for you from reps, sets, tempo and rest. The programme is updated weekly to ensure progression and a new block is delivered every 4 weeks. The programme is periodised, no two blocks are the same to ensure you don’t get bored yet through careful planning you will continually be challenged and will see progression. I created this programme with the women’s body in mind, therefore three of the training days compulsory, you must complete them and are focused on the full body, creating metabolic stress and muscle damage to help you gain strength and tighten up overall. The two optional days are designed around the problem areas women face, thighs, glutes and stomach.

This programme is only offered within our membership site because it is updated every 4 weeks with progressive overloading implemented every week. The programme requires a minimum of 3 days commitment however, 5 days of programming are included in every block.

Your programme looks like this;

If you can only train 3x a week just skip past the two optional days and just perform the three compulsory days, if you can add one or two optional days in, then perform the days in the order they are written.

These workouts can be performed at home or in the gym as there is programming options for each.

When you become a member, you will instantly be able to access your programmes as well as nutrition guidance, recipes and help with goal setting, tracking progress and developing long lasting habits.

equipment needed;

Home – Dumbbells (1 heavier set, 1 lighter set), Long resistance bands, Short Resistance bands, Exercise Mat (not essential but will make floor exercise more comfortable).

Gym – a basic Leisure Centre will usually be fine.
Squat Rack, Barbell, Benches, Kettlebell, Dumbbells, Weight plates, Leg Press, Leg Curl, Leg Extension, Pull down, Cables, Exercise mats. You may need to take your own; Barbell pad, Long Resistance Bands, Short Resistance bands.

PREGNANCY

You can purchase this programme as a one-off or you can join our membership site where you will receive access for the duration that you are a member. The programme offers 36 weeks of trimester specific pregnancy safe workouts.

If you have any complications during your pregnancy, seek medical advice before starting or continuing with exercise.


Home – Dumbbells (1 heavier set, 1 lighter set), Long resistance bands, Short Resistance bands, Exercise Mat (not essential but will make floor exercise more comfortable).

Gym – a basic Leisure Centre will usually be fine.
Squat Rack, Barbell, Benches, Kettlebell, Dumbbells, Weight plates, Leg Press, Leg Curl, Leg Extension, Pull down, Cables, Exercise mats. You may need to take your own; Barbell pad, Long Resistance Bands, Short Resistance bands.

New Mama

You can purchase this programme as a one-off or you can join our membership site where you will receive access for the duration that you are a member.


This programme includes 20 weeks of postnatal exercises, split into three phases to slowly build up your fitness levels.

You can start this programme as early as 6weeks postpartum however, It is essential to be signed off to exercise by your doctor before starting.


Only home programming is included but if you do make it to the gym, you can perform these exercises there.
Equipment needed; two sets of dumbbells (one heavier, one lighter), long resistance band, short resistance band, an exercise mat will help.

BEGINNER TO BARBELL

Available as one-off purchase or included in the membership site.


Beginner to barbell is an 8 week programme which is split into two phases, the first phase is performed at home and allows you to learn exercise technique and build your confidence to move on. Phase two is based around the gym and helps you put your new skills into practise, improving them and developing your strength and fitness levels.


Equipment Needed:

Home – Dumbbells (1 heavier set, 1 lighter set), Long Broom handle (for practising barbell technique), Long resistance bands, Short Resistance bands, Exercise Mat (not essential but will make floor exercise more comfortable).

Gym – a basic Leisure Centre will usually be fine.
Squat Rack, Barbell, Benches, Kettlebell, Dumbbells, Weight plates, Leg Press, Leg Curl, Leg Extension, Pull down, Cables, Exercise mats. You may need to take your own; Barbell pad, Long Resistance Bands, Short Resistance bands.

Can I get 1-1 coaching?

I built this business from the ground up through 1-1 online and in-person coaching. I am so grateful to have been able to work with some many women however, due to my passion to help more women and time restraints of family commitments I no longer offer these services. My membership programme has been designed and developed to feel as close to my coaching service as possible. I’m available in our community and Facebook group to offer advice and give feedback to you.

Fitness & nutrition coaching details
  • Duration – Programme updates every month
  • Frequency – Minimum 3 days a week, Maximum 5 days a week to fit around your schedule
  • Difficulty – Intermediate
  • Location – Home & Gym Programming included
  • Focus – Improving Strength, Improving body composition, Confidence.
A membership to my coaching is for you if;
✓ You want to start training with purpose, you want some structure and want to make progress throughout your training sessions.
✓ You can commit at least 3 days per week to your training.
✓ Your goals include; gaining strength, changing your body composition and feeling more confident
What you get in the membership
✓ A new gym programme every 4 weeks
✓ Exercise tutorial videos and help with your technique
✓ Pre & Post natal programmes for every stage of your journey
✓ Beginner to barbell programme
✓ Progress charts for anthropometry & strength tracking
✓ Community access to connect with like minded women
✓ On-going support and coaching
✓ Comprehensive nutrition guidance
✓ Meal planning for all goals
✓ 100s of nutritious healthy recipes
✓ Learn how to structure your nutrition for sustainability, no more yo-yoing.
Is the coaching personalised to me?

No, the membership programme is the same for everyone, each exercises has a home / minimal equipment alternative.

I do not offer personalised 1-1 coaching anymore due to time restrains, so I ensured the coaching service mimics my 1-1 service as closely as possible, but for a fraction of the price.

If you are struggling or need help please make sure you join the coaching support group.

What do I get?

When you join the membership programme, you will receive access to; all fitness programmes, comprehensive nutrition guidance, over 100 recipes, goal setting tips, strength and anthmpometry trackers and community access.

I'm already a member, where do I find my programmes

Make sure you’re logged in. If you are a monthly or annual member your menu and homepage will change to help you navigate all the content of the membership.
If you have a one-off programme, once you’ve logged in press my programmes and you will be able to access your programme(s) from there.

What membership options are there?

You can join on a rolling one month membership or an annual membership

 

YOUR MEMBERSHIP WILL AUTOMATICALLY RENEW UNLESS YOU CANCEL IT.

How do I cancel my membership

Make sure you are logged in and then visit this page. You can cancel from there.

How do I join the membership programme

You can join here! Just select which membership you want.

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