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Thankyou For Booking Your Call​

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Quick warning, I/We only work with individuals who understand the value of time and mutual respect, and therefore we do not reschedule cancellations within 24hrs of the appointment.

We look forward to speaking with you during your call! Please be in a quiet spot so we can talk about your struggles and goals.​ 

 

We will not take calls where you're on the go or can't devote your full attention. This is important, please treat it that way!​

 

If you feel we're a good fit, then please be ready to come on board. We will any questions you may have.

What is the Box Perform 6 Week Challenge?

Are you caught in the endless cycle of dieting and inconsistent workout routines? Frustrated with fitness plans that promise much but deliver little?

Break free with the Box Perform 6-Week Challenge. Our holistic approach combines understanding your unique metabolism through precise testing and expert nutrition coaching with a tailored fitness regimen that suits your body and goals. This dual focus helps you escape the pitfalls of low-calorie diets and ineffective workouts, leading to sustainable fat loss and fitness gains. With us, you'll enjoy meals that satisfy and workouts that invigorate, watching as the pounds melt away and your strength and stamina soar.

 

Imagine this: effortlessly slipping into your favoUrite outfit, feeling stronger and more agile in your daily activities, or exuding confidence on the beach in that dream bikini. The Box Perform 6-Week Challenge is crafted to turn these visions into reality, with a balanced emphasis on nutrition and effective exercise.

How Does It Work?

We use a 3 Step System

Step 1 - Metabolic Testing

Test Don't Guess!

 

We use something called metabolic testing to help people like you finally break the diet cycle and eat normally without gaining weight.

 

Our metabolic testing service uses a combination of clinical tests and advanced technology to build nutrition and exercise plans that are tailored specifically for your unique metabolism. Unlike other coaches who simply guess your calories and macros and hope for the best or, macro calculators which are woefully inaccurate.

 

With our service, we will create a nutrition and exercise plan that is based on your individual needs so you can finally eat normally and achieve the body you’ve always wanted.

1. Test Your Metabolism

From a simple RMR (resting metabolic rate test) we can measure exactly how many kcals you burn at rest. From this we can provide you with the number of kcals (how much food) you need to help you lose weight, but most importantly how much you can eat without starving yourself! Who wouldn’t want to eat more food if they didn’t have to.

The metabolism test is a simple test, which involves you sitting down and relaxing for 20mins. You breath into a mouth piece and using a metabolic cart, we measure the oxygen that you’re breathing in and the carbon dioxide that you’re breathing out. This ratio helps us determine how many kcals you burn at rest. This is called indirect calorimetry. This is the gold standard for measuring calorie burn.

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2. Test Your Body Composition

Using the premier body composition analyser, the InBody 270, we measure how much lean mass you have in each body segment, as well as segmental fat and visceral fat analysis. In conjunction with your metabolic data, this body composition analysis helps us to provide a unique nutritional plan and exercise regimen for you to optimise fat loss and muscle gain.

3. Test Your Active Calorie and Fat Burn

Consider enhancing your 6-Week Challenge with our optional VO2 max test. This straightforward assessment accurately gauges your calorie burn and fat-burning capacity. It's a powerful tool that allows us to tailor your fat loss and fitness strategy even further, crafting an exercise plan that's aligned with your heart rate data and current fitness level. Embrace the science for smarter, more efficient results.

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Fat burn

What is the Fitness Test?

The Fat Max or VO2 test is a simple exercise test performed on a treadmill or bike, where the speed or resistance increases gradually until you can’t exercise any longer.

 

The speed is based on your fitness level and can be done either walking or running. You do NOT need to be fit to do this test.

During the test, you will be wearing a mask connected to the metabolic cart. The metabolic cart will analyse the oxygen you breathe in and the carbon dioxide you are breathing out. You will also be wearing a heart rate monitor to gather as much information as possible about your health and fitness. 

From the data, we can accurately assess your calorie and fat burn during activity, as well as being able provide you with exercise sessions to help supercharge both your fitness and fat loss.

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Step 2 - Plan your Diet & Exercise

Armed with insights from your comprehensive metabolic tests, including RMR, VO2 Max, and body composition, we now move to the heart of the Box Perform 6-Week Challenge: creating your personalised blueprint for success. This step is where science meets individuality. We take the data unique to your physiology and translate it into a concrete, actionable plan.

Our team of experts will construct a fitness and nutrition strategy that aligns with your lifestyle, preferences, and goals. Whether it's shedding pounds, building strength, or enhancing endurance for your next run, your plan will be as unique as your fingerprint. From meal planning to workout scheduling, we ensure every detail is tailored to optimize your results.

 

Here, every calorie, every nutrient, and every rep counts—not as a mere number, but as a vital piece of your journey towards transformation. You won't just receive a plan; you'll embark on a custom-crafted path designed to make each step you take as effective as possible.

Nutrition Customisation

Your tailored nutrition plan isn’t just about the numbers—it's personal. We give you a complete calorie and macro breakdown that fits into the structure of your day. Work late? Prefer a big breakfast? We've got you covered.

Your meal plan is as flexible as it is diverse, offering a variety of options with 5 different breakfasts, lunches, and dinners. Pick what you fancy, mix and match—it’s your menu, after all. This isn't about eating less; it’s about eating right for your body and your life.

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Exercise Personalisation

For those on the online programme, we customise your workout plan to fit your needs and goals. It will include a mix of resistance and weight training that you can do on your schedule, in your space.

 

If you’re joining us in person, you get all the benefits of our group PT sessions along with additional run/cardio programming for that extra edge. And if you ever miss a session? No stress. We’ll provide alternative exercises to ensure you stay on track.

In essence, Step 2 is where your journey takes shape, carefully designed to adapt to your personal preferences and lifestyle. It’s about making the program work for you, not the other way around.

STEP 3  - Activation and Ongoing Support

With your metabolic insights in hand and your custom plan crafted, we activate your journey towards holistic well-being.

This is where your commitment meets our support, creating a powerful synergy that drives you forward. It's not just about shedding pounds; it's about building a fitter, stronger, and more confident you. Whether it’s mastering a new fitness milestone or fitting into those jeans you love, we’re with you every step of the way.

 

Our expert team provides continuous guidance, ensuring your plan remains effective and enjoyable. We monitor your progress, adjust as needed, and celebrate every victory with you. Through the dedicated Box Perform app, you’ll have constant access to support, advice, and motivation.

 

And for those inevitable busy days when the gym isn't an option, we offer alternative workouts to keep you moving. If you're in the in-person program, you’ll also benefit from additional cardio sessions to boost your endurance.

 

In Step 3, you’ll see your efforts come to life. It’s about sustainable change and enjoying the process. Welcome to a community that cheers for you, a program that grows with you, and a new lifestyle that truly fits you.

 

Let's ignite that spark and keep the fire burning. Your transformation awaits.

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1. Tailored Exercise Sessions with Mobile App Integration

  • Weekly Group Workouts: Engage in three structured group training sessions each week, led by expert trainers, focusing on a balanced mix of strength, endurance, and flexibility.

  • Phone App Accessibility: Every aspect of your training schedule, including exercises, progress tracking, and session reminders, is available at your fingertips through our dedicated mobile application.

  • Interactive Workout Plans: Use the app to access your workout plans, view exercise demos, and log your progress in real-time.

  • Missed a Session? No Problem: If you can't make it to the gym, the app provides alternative workouts you can do at home or outdoors, ensuring you never miss a beat in your fitness journey.

  • Community Connection: Stay connected with fellow participants and trainers through the app, fostering a sense of community and shared motivation.

2. Dedicated Accountability Coaching

  • Personal Coaching Access: Participants have daily access to an accountability coach, providing personaliased support and ensuring they stay on track with their goals.

  • Consistent Check-Ins: Regular touchpoints with the coach to discuss progress, challenges, and celebrate successes.

  • Adaptive Strategies: Coaches help adapt plans as needed, ensuring that each participant continues to progress toward their personal goals.

3. Comprehensive Integration

  • Holistic Approach: The program encompasses all aspects of fitness, from strength and endurance to flexibility and recovery.

  • Lifestyle Alignment: Exercise and nutrition plans are designed to fit seamlessly into the participant’s life, acknowledging the importance of balance.

  • Community Support: Participants join a community that provides encouragement and an environment of shared goals and experiences.

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Jack Braniff

  • Masters degree in exercise nutrition

  • Personal Trainer for over 15 years

  • VDOT Running Coach

  • CHP Hybrid Master Trainer

  • Over 1000 metabolic tests completed

  • Helped 100's of men and women with both performance and fat loss transformations

Why Work With Us?

My name is Jack Braniff, and I'm at the helm of Box Nutrition and Performance.

Navigating the world of nutrition and fat loss can feel like wading through a sea of endless information. With my expertise in exercise nutrition, I specialize in demystifying this complex science and transforming it into clear, actionable plans that deliver real results.

My philosophy? True, sustainable weight loss isn’t about quick fixes or rigid diets; it’s about embracing lifelong, meaningful changes.

With over a decade in the fitness industry, I've conducted more than 1000 metabolic tests and guided hundreds of clients on their journeys to better health. My approach goes beyond the surface; I work with you to foster a healthy relationship with food and your body, without oversimplifying the realities of weight loss.

Interested in finding out more? Let’s start a conversation. You can reach me at jack@boxnutrition.co.uk with any questions or to begin your journey to lasting health.

FAQ's - Is this right for me?

Will the program be too hard for me?

Our 6-Week Challenge is designed to be challenging yet achievable. We tailor the intensity to match your current fitness level, ensuring you can handle it and see consistent progress.

 

Am I fit enough to start?

You don't need to be in peak shape to begin; our program is crafted to meet you where you are. We celebrate all starting points and will guide you to improved fitness at a pace that’s comfortable for you.

Will I be able to stick to the nutrition plan?

Our nutrition plans aren't about restriction; they're about balance. We'll help you understand how to make healthy choices that fit your tastes and lifestyle, making it easier to stick with it.

I'm uncomfortable going to a new environment.

We foster a welcoming and supportive atmosphere where everyone belongs. You'll find a community ready to embrace and support you on your fitness journey.

 

What if I can't keep up with the rest?

Every member's journey is personal, and there's no race to the finish line. Our coaches ensure no one is left behind, providing modifications and support every step of the way.

 

What if I fail or don't see results?

Your success is our priority. With our money-back guarantee, you can embark on this challenge knowing that we are just as invested in your results as you are.

 

Will I have the time to commit to this programme?

We've designed the Box Perform Challenge to fit into busy schedules. With flexible session timings and on-the-go nutrition guidance, your fitness goals can harmonise with your lifestyle.

Is this just another generic program that won't work for me?

We pride ourselves on personalisation. Your plan will be as unique as you are, based on detailed metabolic testing and tailored to your individual needs and goals.

 

What if I miss a session?

Life is unpredictable, and we understand that. If you miss a session, we've got you covered with catch-up options and alternative workouts that you can do on your own time, ensuring you stay on track.

I’m worried the program might be too extreme for me.

We believe in balance, not extremes. The programme is designed to push you enough to see results but not so much that it feels overwhelming. Your well-being is our top priority.

Will this programme suit my family life?

Absolutely. We know family comes first, which is why our program is flexible and can be tailored to fit around your family commitments. We also provide guidance on how to incorporate family-friendly meals into your nutrition plan.

 

I'm not sure I can afford this right now?

Investing in your health is important, and we strive to offer value for your money. Plus, with our tiered pricing, you can choose the level that fits your budget.

I'm not comfortable in a gym environment?

Our friendly and inclusive community is here to make everyone feel at home. Plus, if you ever want to work out in a more private setting, our online programme provides that flexibility

 

I have dietary restrictions. Can I still follow the nutrition plan?

Our nutrition plans are completely customisable. Whether you have allergies, dietary restrictions, or just picky eaters at home, we'll work with you to create a plan that meets your needs.

I've tried programs before and didn't stick to them.

It's common to face challenges with sticking to a programme. That's why we offer daily support and accountability to help keep you motivated and on track. We're here to help you make this time different.

Who is it for?

Are you aiming to transform your body and health but feeling stuck? The Box Perform 6-Week Transformation Challenge is your answer:

  • If You're Seeking Significant Fat Loss: Ready to shed up to 12 pounds of body fat? This challenge is designed to help you achieve noticeable and impactful fat loss in just six weeks.

  • If You're Looking to Get Fitter, Leaner, and Stronger: Discover the key strategies that effectively improve your fitness. Our approach is tailored to help you build strength and lean muscle, enhancing your overall fitness.

  • If You're Wanting Health Transformation Without Lifestyle Overhaul: Maintain your lifestyle while transforming your health. We understand the importance of balance and will show you how to make sustainable changes that don’t require sacrificing what you love.

  • If You're Curious About Lasting Fitness and Nutrition: Unlock the secrets to sustainable fitness. We demystify the world of nutrition and exercise, providing you with the knowledge to make informed, long-lasting changes to your health.

The Box Perform 6-Week Transformation Challenge is not just a fitness programme; it’s a commitment to your future self. It’s perfect for you if you’re ready to see real change but want guidance and support tailored to fit your life.

Real People - Real Results

Results Matter.

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FIND US

Hastingwood Business Park, Erdington, B24 9QR / email.  info@boxnutrition.co.uk Tel. 07860945336

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