14 Day Online Bootcamp - Reboot Your Body
Let us help you, by providing you with the knowledge you need to succeed.
*** Online Course designed by Women for Women ***
New Healthy You
Next Bootcamp starts in...
HOW DOES THIS WORK?
It takes 3 weeks to form a habit but we cannot do all the work.
That is why our mission is to spend 14 days showing you exactly how to do just this and provide a fast track method to ensure that we set you up for long-term success.
We devised THE BEST Online Fat Loss plan on the market by accumulating our strengths as Female coaches.
We will optimise every part of your health and fitness!
Everything stems from well-balanced Nutrition. Once you register, you will receive a 14-Day Plan + Shopping List.
The 14-Day Plan is aimed at reducing inflammation and resetting your gut for optimal weight loss goals and health.
You will also receive our BONUS Planner – how to continue your journey after those 14 days – our goal is your permanent success!
WHAT EACH DAY WILL LOOK LIKE
Online Morning Yoga class with Rosita.
Set your daily goals, focus on restoring the body and kick start each day on a positive note.
Online High Intensity Interval Training (HIIT) session to really incinerate that fat.
Guided discussions on all-things-female whilst dieting such as hormonal balance, hydration, sleep and stress
Monday: 07:30-08:00 Yoga & 18:00-18:40 Metabolic Burn
Tuesday: 07:30-08:00 Yoga & 18:00-18:40 Body Sculpt
Wednesday: 07:30-08:00 Yoga & 18:00-18:40 Metabolic Burn
Thursday: 18:00-19:00 Restorative Yoga
Friday: 07:30-08:00 Yoga & 18:00-18:40 Body Sculpt
Saturday: 10:00-11:00 Metabolic Burn
Yoga & Wellbeing
Wellness & Nutrition
Included in the Package
14 Day Guided Mind & Body Transformation
Designed exclusively by Women for Women
How To Sign Up
To sign up for this course, simply fill in the Application Form below.
The morning is the most peaceful time of the day, and we plan to take full advantage of this by offering 30 minutes of yoga with Rosita. She will be guiding you virtually preparing your mind and body every morning for a productive day ahead. This will not only ensure that you start the day with some extra movement and flexibility burning extra calories before the day begins but ensuring we are setting you up for success and manipulating your sessions to work with your CNS (central nervous system) by focusing on recovery after the more strenuous evening HIIT sessions. This coupled with a moment of self-reflection where we push you to slow down and concentrate on yourself before starting the rush of the day. A practise of self-discipline.
HITT (High Intensity Interval Training)
High intensity Interval Training is known to be the best method for burning Fat and Increasing Metabolism. Although a longer session of low intensity Cardio might be prescribed during your active recovery day, it has very limited place if you are looking to get the best results, tone up, shed fat and have a good time doing it. Every evening at 6pm coach Pam will be taking you through a calorie burning HIIT session.
Expect a 14-day simple guide which will fast track those weight loss goals whilst also re-setting your metabolism. This program focuses on eliminating any possible inflammatory markers within the body, which build up due to consumption of processed foods and toxins around us. Here we give the digestive system a break by focusing on better food choices and in turn rebooting the system. Expect to shed those extra kilos, feel better both mentally and physically and better understand what does and what doesn’t work for your body type. Following your 14-day elimination diet we provide you with a reintroduction diet where you single handily add these foods back in to the diet to see how they react with your body. This is by far the best way to find out of any possible food intolerances.
Meet Your Trainers
Bsc Nutrition, Health & Lifestyles
CrossFit Level 2
CrossFit Level 1
Burgener Strength Weightlifting Level 1
CrossFit Gymnastics & Advanced Gymnastics
Opex CCP Level 1
Active IQ Level 3 certificate in Personal training
Central YMCA level 2 Fitness Instructing
Wellness & Nutrition Coach
From a young age Christina was heavily involved in anything sport related. As she got older, basketball took priority sparking a semi-professional career in Italy. She went on to attain a Bachelor’s degree in Nutrition, Health & Lifestyles and soon after came back to Malta to start her Career in Personal Training & Nutrition. She originally used CrossFit to aid her basketball training, but quickly became fascinated with its methods. In 2014, she took her CrossFit Level 1 and opened her very own Functional Training Facility, The Box in 2015.
As a coach and a person, Christina fully believes in fitness, she enjoys passing on knowledge and learning as much as possible about Health and Fitness. Her passion lies in helping people realise their full potential.
Fun fact: She has a tattoo on her wrist meaning Balance, she got it as a student when she thought it would be a good idea to stick a tattoo where she could see it. Christina is an extremist so thought it would be a good reminder each day. Has it helped? NOPE!
E-RYT 500 Registered Trainer / YACEP Provider
Hatha Yoga Cert (200hr)
Vinyasa Yoga Cert (300hr)
Pre & Post Natal, Children & Teens Yoga (30hr)
SUP Yoga Cert (25hr)
Budokon Yoga Cert (50hr)
Thai Massage Level 1 (30hr)
Yoga Trapeze® Cert (50hr)
Yoga Trapeze® Trainer Cert (25hr)
E-RYT® 500, YACEP®
International yoga and mixed movement teacher, all-things-yoga business entrepreneur based in Malta.
Rosita’s yoga teaching journey began in 2013 which eventually lead her to quitting her job in the corporate world to pursue teaching yoga full time. What started as a fun exercise, progressed into a series of all-encompassing workout systems inspired by yoga, calisthenics, cross-fit, mixed movements, trapeze yoga and SUP yoga.
Rosita is the creator of SUP Yoga & Fitness Malta, Trapeze & Bungee Fitness Malta and the owner of Island Yoga & Fitness Academy in Malta. Being one of the first certified Trapeze Yoga Teachers worldwide, she works closely with YOGABODY Barcelona leading teacher trainings online and in-person.
Rosita has trained with a number of internationally acclaimed pioneers like Briohny Smyth, Dice Iida-Klein, Honsa & Claudine Lafond, Lucas Rockwood, Mackenzie Mille, Mathieu Boldron, Cameron & Melayne Shayne.
Pam started her fitness journey when enrolling for a National Diploma in Sports coaching & development at Mcast in Malta. Here she had the opportunity to study most disciplines in sport. She then moved to London to read a degree in contemporary dance where alongside her studies she also worked as a freelance personal trainer and gym instructor, gaining a good amount of exposure to the industry.
After moving back from London she fell in love with CrossFit and functional fitness and have been incorporating this in to her coaching since.
She is passionate about inspiring others to lead an active lifestyle, as she truly believes that this is the first step to feeling great both physically and mentally.
Fun fact: Pam is so ticklish that she can’t even bear the thought of a massage!
14 Days with Instructions
14 Day Nutrition Plan
Food Shopping List
Full Online Support and Guidance from the Trainers
Daily Guided Yoga Sessions
Daily Guided HIIT sessions
Profesional Talks on How to Succeed with Your New Healthy Habits
Most frequent questions and answers
This bootcamp is for all levels of fitness. We will be offering different versions of movement to reach all difficulties. Our main aim is to make sure no one feels out of place or intimidated, we want to give you the tools to be able to feel better every day!
Definitely! We encourage you to start your health and fitness journey with us and promise to guide and support you in any way you need.
That is not a problem at all as the live classes will also be recorded. Once the class is over all bootcamp members will receive a link to the recorded version so they can follow it at their commodity.
As part of this bootcamp we will be giving you tools to help keep you driven and motivated, not just for the 14 days of classes and nutrition but for the rest of your life.
Don’t you worry, we will not let you miss one second of any information! The Facebook group is optional. Anyone who chooses not to join will still receive all the encouragement, support and information via email. We will to make sure that we support our bootcamp ladies equally.
Our classes are designed to be done at the comfort of your own home with little to no equipment, so don’t worry, you will 100 % be able to join in and sweat equally with us.
This is completely fine. We will give you the tools you need to be able to plan your meals around your personal schedule.