Coached practice
One 60-minute small-group session every Monday at 5.30pm.
Made to Become
Six-week fitness, nutrition and habit coaching
Thrive
Foundations
Learn to lift. Feel capable of more.
Practical coaching for people who want to build foundational gym skills, feel stronger and more confident in themselves, and use my 3 x 3 Habit-Forming Method to create a direction they can keep counting on. Thrive is your six-week kickstart into more purposeful training, practical nutrition you can actually use, and habits that support real life. The journey continues well beyond the six weeks.
StartsMonday 28 September
Time5.30pm
GroupMaximum four people
Investment£165 paid in full
Does this feel familiar?
Build the foundations for who you are becoming.
You walk into the weights area and second-guess where to start. You avoid equipment because you do not want to look silly or get it wrong. You save workouts, attend classes and make an effort, yet nothing connects into a plan you can trust.
Then work, family or one disrupted week arrives and the routine disappears again. Consistency becomes easier when you understand what you are doing, why it matters and how to adapt it.
I built Thrive from years of coaching people who want to lift but feel unsure about the gym space, the equipment or what strength training really asks of them. Thrive turns those questions into practical coaching, repeated practice and a programme with a purpose.
Who Thrive is for
For people ready to build strength, confidence and real-life momentum.
Beginners, returners and people who already train are welcome. Your starting point matters less than your willingness to learn and practise.
- You want to learn strength training with support.
- You feel uncertain in the weights area.
- Your workouts feel random or disconnected.
- You want practical nutrition guidance without rigid rules.
- You want habits that support your training and wellbeing.
- You value strength for your future wellbeing.
- You want to leave all-or-nothing training behind.
- You are ready to practise between coached sessions.
How it works
Learn it with coaching. Practise it with purpose.
You will learn in a genuinely small group, use those skills in your own gym sessions and begin building the habits that support training, nutrition and wellbeing in everyday life.
Training and nutrition foundations
A progressive three-day gym programme in the app, alongside practical nutrition teaching for real life.
Habit-forming accountability
One weekly group check-in, practical tips for everyday life and my 3 x 3 Habit-Forming Method.
Your training rhythm
In weeks one and two, the coached group counts as one of your three programme days. From week three, you will work towards three independent sessions plus the group session where appropriate.
My 3 x 3 Habit-Forming Method
Turn good intentions into a week you can actually follow.
3 prioritiesChoose the three things that matter most this week.
3 small actionsPlan the specific actions that make those priorities achievable.
3 pieces of evidenceRecord what worked, then use the group check-in to review and adjust.
The six-week foundation
What we will build together
Find your feet
Gym setup, programme structure, logging and a suitable squat foundation. Set your 3 x 3 priorities and define a realistic successful week.
Build whole-body strength foundations
Develop the squat, hinge or deadlift, hip thrust, bench press, overhead press and pulling patterns using suitable variations.
Understand effort and progression
Learn how RPE, repetition and sensible progression help you move beyond guessing and recognise genuine improvement.
Create a realistic training week
Keep the important movements when life is busy and build a minimum viable week you can return to.
Adapt with purpose
Use busy-gym substitutions, equipment alternatives and better decisions when routines are disrupted.
Bring it together
Review your training, habits, logging and independent decisions. Recognise what you have built and choose the right next step.
Across the six weeks, you will develop the skills behind the squat, hinge, deadlift, hip thrust, bench press, overhead press and pulling exercises. A barbell is one useful tool. You will use the variation that allows you to learn and practise well.
Nutrition foundations for real life
Food knowledge you can actually use.
Nutrition runs alongside the training across all six weeks. You will build a practical starting point, with space for enjoyment, flexibility and the life you already have.
Calories and macros
Understand what they mean, when they may be useful and how to use the information without turning food into a rigid set of rules.
Protein and balanced meals
Build satisfying meals that support training, energy and real life using practical food choices you can repeat.
Training fuel and flexible choices
Explore pre- and post-workout nutrition, social occasions and simple ways to adapt without falling into an all-or-nothing pattern.
This is your kickstart. Six weeks can give you knowledge, direction and useful momentum. Building strength, confidence, supportive habits and a way of eating that works for you takes longer, and Thrive gives you a foundation worth continuing.
What you get
Everything you need to begin with direction.
- Six 60-minute coached small-group sessions
- A maximum of four people
- A progressive three-day gym programme in the app
- Exercise demonstrations and setup guidance
- Progression and busy-gym substitutions
- One weekly group check-in
- Practical nutrition foundations
- Practical tips you can apply to everyday life
- My 3 x 3 Habit-Forming Method
- A completion review and next-step conversation
What clients say
Coaching that supports the whole person.
“My main goal was to build confidence and knowledge of how to make a good, consistent routine for the long term, and I have absolutely achieved this. I have learned so much and had so much fun.”
Stacey, previous Thrive participant
“The learnings around nutrition and the workouts have been fantastic. Chiara's explanation of how to manage your mindset has changed my view on eating and exercising.”
Lucy, previous Thrive participant
“There is still plenty to learn, but the gym floor is no longer a scary place and we are starting to see our progress as we get stronger.”
Mark, previous Thrive participant
“I feel like a different person in the gym. We are no longer thrown if the equipment we want is in use because Chiara has taught us how to find alternatives.”
Julie, previous Thrive participant
“I’ve been working with Chiara for the past nine months and haven’t looked back. I’ve made huge improvements in my physical fitness, strength, weight loss and general wellbeing. I’m finally gaining back a bit of me.”
Sally, one-to-one coaching client
“Our sessions are the thing I look forward to the most. Knowing that I will come home feeling so much better and have had a chit chat and catch-up at the same time. The team meet-ups are a favourite: walks, chats, coffees... it’s a support group!”
Abi, one-to-one coaching client
About your coach
Hiya, I’m Chiara.
I started my own fitness and nutrition journey later in life, so I understand both the challenges and the rewards of making changes alongside a full life.
I am a personal trainer, Women’s Health Specialist, Level 4 Nutrition Coach, wellbeing coach and qualified Pre and Post Natal and Hyrox Foundations coach.
I am also a foodie, music enthusiast, nature lover and coffee addict. Before becoming a PT I was a caterer, which is why nutrition coaching with me will always make room for enjoyable food.
Join the first group
Six weeks. One clear starting point.
£165
Paid in full to secure your place
Mondays at 5.30pm
28 September to 7 November
PureGym Sheffield Millhouses
You need an active PureGym membership for the full programme. Membership is arranged and paid for separately.
Pay £165 and join ThriveFull payment secures your place in the Monday group.Need a Wednesday instead?A second group can open when numbers are met. Its time will be confirmed before payment. Once assigned, you cannot switch between groups.Join the Wednesday interest list
Frequently asked questions
The questions you may be asking before you join.
If yours is not here, email info@coachedbychiara.co.uk.
Do I need to be fit before I join?
No. You need to be ready to learn and practise. Exercises and loads begin at a level that allows you to build the movement well.
Is Thrive only for complete beginners?
No. It also suits people returning to training and people who already exercise but feel stuck, lack direction or want stronger foundations.
Do I need to be a PureGym member?
Yes. The coached group and independent gym sessions take place at PureGym Sheffield Millhouses. You need an active membership for the full six weeks, arranged and paid for separately.
Is the programme personalised?
The programme structure is shared. Chiara coaches suitable variations, loads and substitutions within the group. Thrive does not include fully bespoke one-to-one programming.
What if the gym is busy?
Learning how to adapt is part of Thrive. You will understand the purpose of each exercise and learn practical substitutions for times when equipment is unavailable.
Can I keep doing classes, running, Pilates or yoga?
Yes. They can remain part of your week. Thrive helps you add structured strength training alongside the movement you already enjoy.
Do I have to track calories?
No. You will learn what calories and macros mean and when that information can be useful. Tracking is a tool, not a compulsory Thrive task.
Will Thrive help me lose weight?
Fat loss may be one participant's longer-term goal. Thrive centres on strength skills, routines, nutrition foundations and growing independence. Specific weight-loss results are not promised.
What happens if I miss a session?
Your place is reserved for the full block. A missed session is used and cannot be refunded, replaced, transferred or carried forward. You can continue using your app programme during the paid block.
How much contact do I receive?
You receive one weekly group check-in and shared question support. Thrive does not include unlimited private messaging or on-demand programme redesign.
What is the 3 x 3 Habit-Forming Method?
Each week, you choose three priorities, plan three small actions that make them achievable and record three pieces of evidence that show what is working. We use the weekly group check-in to review, adjust and keep the next week realistic.
Can Thrive support pain or injury rehabilitation?
Thrive is not an injury-assessment or rehabilitation service. Please disclose current pain, injury or relevant medical concerns before joining so Chiara can advise whether group coaching or an individual assessment is more suitable.
How long can I use the app?
App access lasts for the paid Thrive block and ends on 7 November. It continues only if you enrol in the next block.
What if Monday does not suit me?
You can register your interest for Wednesday. A second group will open when enough people are ready to join. Its time will be confirmed before payment is taken.
Can I switch between the Monday and Wednesday groups?
No. You join one regular group for the full six-week block. Sessions cannot be swapped, mixed or moved between groups.
What happens after the six weeks?
You can explore in-person one-to-one coaching, or the same group can continue into another paid six-week Thrive block if at least two participants continue.
After Thrive
Your next step should match the support you need.
In-person one-to-one coaching
For more individual attention and personalisation.
Another six-week Thrive block
Available when the same group wants to continue and at least two people remain.
Community. Confidence. Competence.
Ready to build your foundation?
Join the first Thrive Foundations group at PureGym Sheffield Millhouses.