The 6 Week Rebuild
A simple, structured reset for women who’ve lost their rhythm
Right now, we’ve got a small number of spaces for women who want to rebuild their strength, energy and consistency over the next six weeks — and feel back in control of their body again.
You’ll be coached inside our women-only studio in West Bridgford, and we’ll take care of everything — your training, your nutrition, your habits, and the holistic coaching that actually makes the change stick.
Small groups. Capped membership. No pressure.
This is more than just workouts
This programme isn’t built around punishment or pressure.
It’s built around support, structure, and helping women get back into rhythm.
This is the environment women are stepping into.
This programme is for you if..
You’ve trained before, but lost consistency or momentum
You feel tired, flat, or “not yourself” in your body
Your clothes feel tighter and confidence feels lower
You’ve tried to get back into routine — and it hasn’t stuck
You want a simple, structured way to rebuild your routine instead of starting over
You don’t need to be at your best.
You just need to be ready to rebuild properly — with support you need.
Support that runs beyond the gym
You’re not just supported when you train.
You’re supported every day throughout the six weeks.
Our programme runs quietly in the background of your life — delivered straight to your phone — so you’re never guessing what to do next.
Over the 6 weeks, you’ll work through:
A simple daily habit structure that fits real life
Weekly focus areas covering energy, food, routines & recovery
Clear guidance on metabolism, inflammation & gut health
Support with sugar cravings, energy crashes & emotional eating
Understanding Insulin, stress and how they affect fat loss
How to work with your body instead of fighting it
Everything is broken down, explained clearly, and applied gradually — so it actually sticks.
And yes — there is training
Training supports the process, it doesn’t carry it.
3 coached sessions per week
Women-only environment
Structured, effective, and adaptable
Challenging, but never overwhelming
It gives the system momentum — not burnout.
Real women. Real lives. Real change.
These women rebuilt consistency, confidence and control — around real life.
What that looks like in the mirror.
What changes over the 6 weeks.
Visible fat loss and noticeable changes in body shape
Energy back — no more constant tiredness or crashes
Fewer cravings and emotional eating
A stronger, more capable body
Confidence back in clothes and photos
Control around food, routines and consistency
Not because you tried harder —
but because everything finally worked together.
Just a chat — no pressure and no obligation to join.
Your Coach for 6 weeks
Tom Shacklock
I’m here to support you, coach you properly, and help you get results that actually last — without adding chaos to your already busy life.
7+ years coaching women locally
Hundreds of women helped to rebuild their fitness and confidence
Specialises in helping women get back into rhythm
Focused on results that fit real life
No stress.
No pressure.
Just proper coaching and support.
The Investment
The 6 Week Rebuild: £299
A structured reset to help you regain energy, confidence, and control — properly.
If after your first week you genuinely feel this isn’t the right fit, just let me know and I’ll refund you in full.
No pressure. No awkward conversations.
We’ll always make sure this feels right for you before you commit — this just removes the risk.
Want To Know More?
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NG Sweat is women-only by design — not because women need ‘soft training’, but because they deserve a space free from ego, comparison, and intimidation.
I coach women because I care deeply about creating that environment — and I hold that boundary fiercely.
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This is the part most programmes ignore — the understanding, habits and lifestyle support that explains what’s really going on inside your body and why progress so often stalls.
You'll learn the systems that make results last:
Habit Structure & Daily Routines
Simple, sustainable habits that support your goals without adding stress. We'll build your personalized routine that actually fits your life.Metabolism Education
Understand what actually affects your metabolism (and what doesn't). No myths, no fads—just how your body actually works.Gut Health & Inflammation
Learn which foods reduce bloating, improve digestion, and help your body function optimally. You'll understand WHY you feel the way you do.Stress & Energy Management
Tools to reduce stress-driven eating, manage overwhelm, and break the cycle of energy crashes. This is where most programs fail—we address it head-on.Emotional Eating & Cravings
Understand the triggers, manage them without willpower battles, and break patterns that have held you back for years.Long-Term Mindset Shifts
This isn't a 6-week fix. It's the foundation for sustainable change. You'll leave with tools you'll use for life.This is why our clients don't just transform for 6 weeks—they stay consistent, confident and in control long after.
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High-energy. Fast-paced. No standing around.
We use free weights only— No machines or crazy heavy barbells. This isn't CrossFit or powerlifting.
We focus on higher volume, slightly lower weight—which means you build strength AND torch calories while developing the cardiovascular fitness that gives you all-day energy.
Every session is designed to build functional strength and prepare you for everyday life.
Individual Coaching Within The Group:
Because it's small groups (max 6), every session is tailored to YOU. You might be using 6kg dumbbells while someone next to you uses 10kg. You might do box step-ups while she does jump squats. Same structure, adjusted to where you are right now.
You'll work hard. You'll be pushed beyond what you'd do alone. But it's never random—it's structured, progressive, and adapted to your body and your goals.
The environment? Women-only. No testosterone, no egos, no men watching. Fun, supportive, full of women cheering each other on. But when the timer starts, everyone works.
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Body fat drops — 6-12lbs for most women, clothes fit better
Energy comes back — Wake up refreshed, no more 3pm crashes, better sleep
Strength builds — Movements that felt hard in Week 1 feel easier by Week 4
Confidence returns — Stop hiding from photos, feel capable and in control again
Aches improve — When you train properly, niggles often reduce or disappear
Mental clarity — Better focus, less brain fog, more resilience
Control over food — Cravings reduce, emotional eating patterns break
A habit that sticks — Showing up 3x per week becomes natural, not forced
This isn't about becoming a different person. It's about feeling like yourself again—strong, capable, energised.
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No, not at all!
You don't need to be in great shape. You don't need to "get fit first" before joining (that makes no sense).
But you’d benefit from:
Some training background (you've been in a gym, done classes, maybe had a PT over the years)
Knowledge of basic movement patterns (you know what a squat, row, deadlift is—even if rusty)
Genuine desire for real change
Willingness to be coached, take feedback, and trust the process
The reality:
I've trained women who haven't worked out in 5+ years who did brilliantly because they showed up, listened and worked hard.I've also had women who struggle because they weren't ready to be coached or pushed outside their comfort zone. This isn’t a big corporate gym - this is a personal training studio capped at just 30 members.
So, your current fitness matters less than your attitude.
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What if I can’t make a session?
Life happens. Just cancel it outside of 24hrs and book onto the next. Consistency matters more than perfection.
Do I need to bring anything?
Just yourself, a water bottle and maybe a small towel. We provide all equipment.
What if I have injuries or niggles?
Mention them when Tom calls. We'll adapt exercises to work around them safely—that's the benefit of small groups with proper coaching.
Can I bring a friend?
Absolutely. Friends can join the same intake if there's space available.
What happens after 6 weeks?
Most women continue with our monthly membership options. Tom will discuss this with you toward the end of your 6 weeks—no pressure, just options.
When are the sessions?
Our group training sessions are in the mornings and evenings (before and after work/school runs). 1:1 sessions are all during the day.
What happens after the 6 weeks? This..
For many women, the 6 weeks is where everything starts to rebuild.
It’s where energy comes back, routines click, and confidence starts to return.
From there, a lot of women choose to keep going — building on the foundation and creating bigger, longer-term changes over time.
That’s where the bigger transformations you see here come from.
Not from rushing or extremes — but from consistency, support, and staying the course in a women-only environment that fits real life.
There’s no pressure to continue.
But if you want that longer-term journey, the 6 weeks is how you start.
Book your call with Tom here..
If you’re tired of starting over and want a clear, supported reset — this is the place to start.
The first step is a simple chat to make sure this is the right fit for you.
NG Sweat | West Bridgford, Nottingham
Women-Only Small Group Training