INCLUSIONS
DEDICATED COACH
MEAL PLAN & MACROS
WORKOUT PLAN
DAILY STEP, SLEEP & FLUID GOALS
EXCLUSIVE RESOURCES
DEDICATED COACH
MEAL PLAN & MACROS
WORKOUT PLAN
DAILY STEP, SLEEP & FLUID GOALS
EXCLUSIVE RESOURCES
DEDICATED COACH
You’ll be assigned a JCF Coach who will support you directly throughout the full 8 weeks.
You’ll have 1:1 direct messaging anytime you have questions or need support.
At the half-way point, you will have an online check-in and your coach will review your 4-week progress to make any needed updates to your plan - including new meal options and training adjustments to keep you moving forward.
MEAL PLAN & MACROS
Your coach will build you a personalised fat loss meal plan with 2x ‘day on a plate’ variations based on foods you enjoy (and excluding anything you don’t).
These two variations give you structure, variety, and flexibility - and we can revise or add new meals at your half-way check-in.
You’ll also receive your personalised calories and macro targets, and we’ll teach you how to include off-plan meals, track them accurately, and use the MyFitnessPal app with confidence.
WORKOUT PLAN
Your coach will build a personalised training plan based on your preferences - whether you’re training in the gym or at home. We also work around your availability, so your program is set on the specific days that suit your routine. Track your progress in the JCF app along with easy to follow exercise video tutorials.
DAILY STEP, SLEEP & FLUID GOALS
Just as energy comes in through food, we also need to manage our energy out - and daily steps are one of the simplest ways to do that.
Good health isn’t just about training and nutrition. We encourage you to prioritise quality sleep, stay well-hydrated, and focus on simple daily habits that you can check off in your app.
EXCLUSIVE RESOURCES
We have jam packed this challenge to provide as much value and support as possible.
Flexible Dieting Course
Learn the basics of nutrition in a simple, beginner-friendly way. We’ll teach you how to build freedom with food while still getting results, plus give you step-by-step guidance on setting up and using the MyFitnessPal tracking app.
Delicious Recipes
Get access to hundreds of macro-friendly recipes that are quick, tasty, and easy to make. Every recipe includes calories, macros, and MyFitnessPal barcodes for stress-free tracking.
Private Facebook Group
Join our private community where participants share wins, recipes, and support. It’s a safe place to ask questions, stay accountable, and connect with the coaching team throughout the challenge.
MEALS
CHOC CARAMEL OVERNIGHT WEETBIX
402 Cals - 38P | 6F | 49C
STEAK & VEG with GARLIC PARM TOPPER
420 Cals - 42P | 17F | 11C
BBQ CHICKEN BURGERS
465 Cals - 39P | 9F | 57C
SNACKS / DESSERT
380 Cals - 29P | 10F | 55C
CHOC CARAMEL OVERNIGHT WEETBIX
402 Cals - 38P | 6F | 49C
STEAK & VEG with GARLIC PARM TOPPER
420 Cals - 42P | 17F | 11C
BBQ CHICKEN BURGERS
465 Cals - 39P | 9F | 57C
SNACKS / DESSERT
380 Cals - 29P | 10F | 55C
RESULTS
"I couldn’t be living my best life 24.6kgs lighter since June the 6th I owe my new life happiness feeling 20 years younger to you guys. I’ve never felt so fit and happy the energy I have now is crazy I love it. I love all The exercises I’ve learned the food choices and the amazing support from JCF is next level. I am so grateful for you all 🥰. Have a wonderful day knowing that you are changing peoples lives phenomenally- you are giving us our life back- so thank you from the bottom of my heart ❤️ "
9kgs Lost
'Honestly I was so fit before I lost my way life got in the way. Now I have perspective and a new mind set honestly feels great thanks 🤩 I feel so supported its great 🫶🏻😍"
11kgs Lost
"Thank you so much Tez. Omg I love the new eating plan I even get dessert yay. And also love the new workouts I'm super excited"
24kgs Lost
"Thanks Tez only a few days and the support has been great from you already. I like the meal plan, some different things to try. Looking forward to it."
Lost 10kgs
"Hi guys I'm Paul from Sydney. Backing up for my 2nd challenge after completing the last one. Continued consistency over the challenge is my plan again. This is the best challenge I have ever done and I know everyone will succeed"
10kgs Lost
"Feeling more energetic, love walking away from the computer desk at lunch time and getting some steps in around the block. 3.4kgs down and that's just the start. Beginning to see the changes and less belly 😆😆"
"New size 10 pants! I was a 14/16. I actually cant believe technically I'm down 8kgs"
"This is my second JCF challenge and I have to say.. the first time I did it I didn’t go ALL in. This time I have and the results are speaking for themselves. Super happy with how I’m tracking.
Workouts ✅
Calorie/macro intake ✅
Water intake ✅
Sleep ✅
Excited to see what I can get out of the next few weeks."
5kgs Lost
F
A
Q
s
That’s completely fine, we also create full home-based programs. Just let us know what equipment you have (even if it’s a basic setup or a full home gym) and your coach will build a personalised plan around it. We’ll make sure your training is effective, achievable and tailored to your space.
If you’re following the meal plan provided, weighing your portions ensures accuracy so you can get the best results without needing to track every ingredient in an app. If you prefer flexible dieting, you’ll weigh and track in MyFitnessPal using your calorie and macro targets.
Either way, we teach you how to do this easily and make the process feel simple and stress-free.
Your coach will program around any medical conditions, dietary requirements or limitations. Everything is adjusted to make sure your plan is safe, suitable and fully aligned with your needs.
You sure can! If you live outside of Australia please contact us directly at info@jcfcoaching.com.au