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Formé utilises the Ontrack Method™, a framework created by the pioneering Nikki Gundy, the original accountability coach and founder of the accredited training course. It is specifically designed to help you achieve genuine, lasting change by ensuring you keep on track towards your fitness and nutrition goals.
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Accountability coaching can increase goal achievement to 95% by fostering regular, dedicated check-ins with a partner or coach. This statistic, rooted in research from the American Society of Training and Development, shows that structured support, rather than just setting a goal, significantly boosts success rates.
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I offer honest support and a reliable relationship through daily check-ins, all while employing the method in which I was personally trained by Nikki.
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Formé, my signature coaching service includes the following:
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Dedicated 1:1 Coaching and Support:
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Daily check-ins via WhatsApp.
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Real-time guidance, feedback, and encouragement.
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Weekly email support with free resources.
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Personalised Strategy for Sustainable Fat Loss:
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Tailored calorie and protein calculations to meet your specific fat loss goals.
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Help with managing your macros and establishing healthy daily routines.
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Support that is completely individualised based on your goals.
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A Lasting Partnership, Not Just a Plan:
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A genuine coaching relationship built on trust and mutual commitment.
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A sustainable approach to living that empowers you to reach your goals and maintain your progress long-term.
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Imagine this....
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• Waking up with a clear plan instead of a guilty one
• Knowing someone will check in — even when motivation is low
• Moving your body without pressure or overwhelm
• Eating without rules, panic, or “starting again Monday”
• Feeling supported while still doing things your own way
• Staying consistent without needing hype or discipline talks
• Having structure that fits your life, not controls it
• Resting without guilt — because it’s built into the plan
• Feeling quietly proud of yourself at the end of the day
• Returning to routine easily after a busy or messy week
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Does this sound familiar?
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• You like doing things independently, but consistency feels hard alone
• You want accountability without being told what to do
• You don’t want a strict meal plan, just clarity
• You move better when someone’s gently checking in
• You want rest to feel earned — not guilty
• You crave routine, but in a calm way
• You’re disciplined in other areas of life, but fitness feels messy
• You want progress that fits real life
• You’re ready for something sustainable
• You’re looking for a framework — not another restart
Here's the Truth.....
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• You’re probably doing better than you think
• One off day doesn’t mean you’re “off track”
• You don’t need extreme rules
• You don’t need to overhaul your life
• Small routines add up
• Support makes things feel lighter
• Calm consistency beats bursts of effort
• You don’t have to do this alone
• It’s okay if motivation isn’t there every day
• You just need something steady to come back to
Formé FAQs
How is the ONTRACK program delivered?
The entire program runs through WhatsApp and email, making it easy to stay connected and accountable wherever you are.
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What do I receive each week?
Every Sunday evening, you’ll get a themed email from me.
It helps you plan the week ahead and gives you one clear focus to anchor your mindset and habits.
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What are the daily check-ins?
From Monday to Saturday, you’ll complete simple daily check-ins — these are the core of the program and essential for staying consistent.
You’ll send me:
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Plan for the Day
Your workout intention + a brief outline of meals and snacks. -
Post-Workout Confirmation
A message, selfie, voice note, or screenshot showing you completed 30 minutes of movement. -
Food & Drink Photos
Photos of everything you eat and drink (except water). If you forget, just text it. -
2L Water Check
A message when you reach your hydration goal for the day.
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Is Sunday a check-in day?
No — Sunday is your rest-day. There’s no coaching, and no check-ins required.
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Can I message about anything else?
Yes of course!
You can message me anytime with:
• wins
• doubts
• compliments you received
• struggles
• questions
• voice notes or videos
This is your space to be seen, supported, and heard!
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What if I forget a photo or don’t follow the schedule perfectly?
That’s okay — just be honest and send me a message instead.
Formé is about consistency, not perfection.
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What if I have questions about the check-in schedule?
You can message me directly anytime — I’m here to guide you through the process.