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We are beyond excited to welcome you to METABOLIC BLEND 15


How it works!

Workout Anywhere, Anytime.

  • Simply subscribe to the Metabolic Blend 15 Subscription or you can purchase the individual workouts as you go along.
  • Join the subscription and you get UNLIMITED access to our online classes from our ever growing library.
  • Workout Planner and food diary
  • Access to "I'm Sweet Enough" recipes
  • Hints and tips to help you stay motivated
  • Access to our closed Metabolic Blend 15 Facebook community support hub for further support, hints tips and motivation
  • Access to Metabolic Blend 15 (including 15 minute workouts where you have the option to BLEND your workouts or complete one of our 1 hour classes)
  • 15 minutes designed for maximum impact so there's no excuse
  • Workouts include HIIT, Circuit, Pilates, Boxing, Martial Arts
  • Workouts being added regularly added to the library
  • Kick start your metabolism.
  • You will sweat, tone, stretch and relax.
  • Join our Facebook Community Hub for hints, tips, support and motivation.
  • Try it for 3 days FREE and if you are not satisfied you can cancel.

You will be added to our Monthly Newsletter to hear about our latest news and updates.


Join one of our Facebook communities.


Access to "I'm Sweet Enough" Recipe Library

Are you Ready?


Let's fire up your metabolism

Not getting the results that you once did?  Diets DON'T work anymore? Feeling sluggish, tired and generally Bluh? Don't have time to exercise? If you just want to feel fitter and healthier, boost your metabolism, tone, gain muscle, improve your cardio in shorter workouts then this is for you.

Metabolic Blend 15 is designed to kick start your metabolism and set you on fire with short sharp workouts.

Hi my names Karen and I have been in the fitness industry for over 30 years. I am a Personal Trainer, Pilates Instructor and a Martial Artist. I am also 55 years old and menopausal. I have struggled with my weight all my life and have tried every diet there is, much to my bodies determent.  I still carry a few pounds more than I would like to but I am human, I embrace my body, I love life, I am fit, healthy and strong. I take no medication, suffer no joint pains, I have strong bones and I embrace every day of my life. I would love you to join me to relight your fire.

The Science

As we age our metabolism can slow down. Perhaps we do not have enough time, we feel tired, work takes over and we find ourselves not being as active as we once were. We naturally start to loss muscle mass and our fat cells are distributed in more noticeable areas. Our bodies change as we age and so should our workouts.

Metabolism is actually a very complicated process in which our bodies convert food to energy, converts food to building blocks and the elimination of waste. It is a chemical reaction within the cells of your body.

With Metabolic Blend 15 you will be Blending together different exercise systems to challenge your body and set your metabolism on fire.

The KEY elements to this plan:

Help you to choose HEALTHIER  choice

To tone

Help you to understand YOUR body and its needs

BE accountable for your workouts and nutrition

Help you to FEEL less tired

HAVE more energy

FEEL less sluggish and bloated

FEEL more alive

HAVE beautiful skin, hair and nails



INCREASE body strength

STRENGTHEN your bones

Help you to FEEL AWESOME

This subscription also includes:

Unlimited access to Metabolic Blend 15 ever growing exercise library

Access to "I'm Sweet Enough" Recipes

Connect, motivate, chat, hints, tips and share your experiences in our CLOSED Facebook Hub support Community


Meal planner diary (PDF)

30 + recipes Breakfasts, Lunches, Dinner, Snacks, Drinks, Smoothies

Weekly Facebook accountability weigh in

Starting Small Tips

Motivational Tips

What's holding you back?

Exercise Tips and tutorials.

Hidden Sugar (Infograph)

Different types of Fats (Infograph)

Sugars in different foods (Infograph)

Names for sugars (Infograph)

Names of fats (Infograph)

Saturated fats V unsaturated fats (Infograph)

Tips to help reduce unhealthy fats

Foods to help banish belly fat

Eat well plate

Portion Guide

Can I drink Alcohol?

Understanding Labels

Finding Sugars in labels

Finding fats in labels

The facts about Cholesterol

Understanding LDL’s & HDL’s

BMI calculator

The difference between Visceral Fat and Subcutaneous fat

GET Walking


Workout Guidance

Weekly Workout Planner (PDF)

Weight Progress Chart (PDF)


extra recipes regularly added

Lifestyle Tips

Wellness Tips

Access our growing exercise library
HIIT (High Intensity Interval Training)


  • uses your anaerobic system
  • performed in short bursts at high intensity with small recovery periods until you feel too tired to continue
  • improved reductions of fat mass throughout the body.
  • improved athletic performance
  • burns calories during and after the workout due to elevated metabolism
  • increase RMR (resting metabolic rate) (burning calories after the workout)
  • short Sharp intermittent sessions means not having to spend ours in the gym. So saves on time
  • requires high levels of oxygen
  • improves circulation
  • helps reduce depression
  • stimulate bone growth

EMOM - Every Minute on the Minute


  • Time efficient
  • Allows you to keep using heavy loads for a higher volume to help maintain muscle mass and metabolism.
  • Build muscle and strength.
  • Rest is dependant on how quickly you finish the exercise.
  • More recovery time is great motivation to push harder and work out more intensely.
  • Increased cardiovascular.
  • Increased muscular endurance.
  • Increased calorie Burn in a shorter amount of time.

Circuit Training / Aerobics


  • uses multiple body parts
  • uses different energy systems
  • works the whole body
  • works on endurance
  • uses weight training and cardiovascular training
  • improves Cardio
  • longer periods at lower intensity
  • works the aerobic metabolism.
  • ability to use the maximum amount of oxygen during exercise
  • efficiency of lung function
  • haemoglobin and red blood cells increase
  • can delay osteoporosis
  • increase in muscle mass
  • a loss of fat with eating healthily
  • increase in bone density
  • reduce blood pressure
  • helps reduce depression

Strength Training


  • improves muscular hypertrophy, muscle mass
  • improves strength
  • builds endurance
  • increase bone density
  • increase metabolism
  • increased ligament, muscle and tendon strength
  • improves joint function
  • skeletal adaptions occur
  • many body function benefits
  • reduce potential risk of injury
  • primarily anaerobic
  • Use body weight and weights
  • helps reduce depression

Boxing/Martial Arts


  • Uses both aerobic and anaerobic system
  • performed in short bursts at high intensity with small recovery periods until you feel too tired to continue
  • improved reductions of fat mass throughout the body.
  • improved athletic performance
  • burns calories during and after the workout due to elevated metabolism
  • increase RMR (resting metabolic rate) (burning calories after the workout)
  • short Sharp intermittent sessions means not having to spend ours in the gym. So saves on time
  • requires high levels of oxygen
  • improves circulation
  • helps reduce depression
  • stimulate bone growth
  • Helps reduce stress



  • movement based Exercises
  • strengthens your core
  • gives you a supple spine
  • body weight exercises
  • flexibility
  • improves strength
  • improves breath
  • relaxing
  • strengthening
  • improves posture

Pilates Barre


  • mostly standing Pilates moves
  • tones
  • challenges
  • gets on a sweat
  • strengthens
  • stretches
  • movement based
  • improves posture



  • relaxation
  • MENO MAZE - Peri - Post Menopause
  • breathing
  • specific stretches ie: neck release
  • chair exercises
  • lower back
  • knee problems
  • footwork exercises

The recipes are designed to be low in sugar, not fat. The negative effects on our bodies of Eating Refined Sugars and processed foods.

  • Blood Pressure fluctuations - Sugar causes glucose levels  to spike and drop.
  • Weight Gain - Well YEAH. Build up of fat in the liver leading to weight Gain as well as the added calories.
  • Bad Skin - Sugar breaks down the collagen which leads to skin ageing and wrinkles
  • Low energy levels
  • Depression
  • mood swings - this is when your levels drop after eating sugar
  • Main cause of chronic diseases
  • Cancer - High sugar intake leads to elevated levels of insulin and unregulated cell multiplication in cancerous tissues
  • Diabetes type 2
  • Dementia
  • Infertility
  • Pancreas - When you eat, your pancreas pumps out insulin. But if you’re eating way too much sugar and your body stops responding properly to insulin, your pancreas starts pumping out even more insulin. Eventually, your overworked pancreas will break down and your blood sugar levels will rise, setting you up for type 2 diabetes and heart disease.
  • Heart - the extra insulin in your bloodstream can affect your arteries.
  • Inflammation through out the body - Chronic Inflammation, caused by sugar intake, can lead to a higher risk of cancer.
  • Fatty Liver - Your Liver becomes resistant to Insulin.
  • Weakened Immune System -
  • Tooth Decay - Bacteria that causes tooth decay Love sugar.
  • Brain Function - The brain releases a chemical called dopamine (a feel-good chemical) this is what gives you the craving.
  • Joints - Studies indicate that the effects of eating too much sugar can lead to rheumatoid arthritis
  • Kidneys - The kidneys filter the blood sugar, If sugar levels are too high, then it lets it our in your urine.
  • Sexual Health - Chronically high levels of sugar in the blood stream can make men impotent.

We all know that we are eating too much sugar and that it isn't good for us. Yet you’re probably still overdoing it: We are all eating way more than the recommended 6 teaspoons for women and 9 teaspoons for men. and that's not from the natural sources in foods like milk or fruits.

The foods that we all know about are sweets, sugary drinks, baked foods, and sweetened dairy. But, sugar is everywhere, even places that you do not suspect it doesn't have to be sweet for instance, some savoury foods such as breads, tomato sauce, in fact most sauces, protein bars, dressings in salads. Even harder to spot are the sugars on labels as they do not want to tell you that there is sugar in this product, so they will list it as a number or fool you with a name,  such as sucrose, palm sugar, corn syrup, agave nectar, or cane juice  to name a few.

Quite frankly, every cell in our body is affected by sugar with very serious affects.


Who is this plan for?

Everyone and Anyone who wants a healthy, fitter body. This plan is about making better, healthier choices. However, we recommend that you speak to you medical practitioner before embarking on any fitness or eating plan.

Is this a Vegan or Gluten free diet?

No, it is a balanced eating plan that encourages you to eat more nutritious foods and make healthier choices cutting down refined sugars, carbs and unhealthy fats.

Can I cancel my subscription at any time?

Yes, You will need to log in and follow the instructions. You will be charged pro-rata rate.

How will the plan be presented?

This is an online subscription. You will be given direct access to the online content. You get 3 days free so if you are not satisfied you can cancel your subscription. You can also be supported by joining our CLOSED online facebook group. You will be sent the link once you have signed up.

How long is the plan?

There is no end to the plan. You will have access to the plan for as long as you are subscribing.

KAREN has been in the fitness industry for over 30 years and has seen and tried every fad diet possible. Much to the detriment of her body. Fed up with all the conflicting advice being given everywhere, she decided to research recipes that made sense to her and how her body felt. She was an obese child but managed to hold off the weight through error and lots and lots of exercise. Weight started to pile on when a family member had a near fatal accident and her stress levels and adrenal glands were working overtime. Not enjoying or knowing her own body pushed her to research deeper into healthier living and wellness. Nearly every book, online course, snippet, research that she read covered SUGAR and FAT and that fat was not necessarily the villain as once told but was sugar. Karen is a keen martial artist holding a Black Belt, She is a qualified Pilates instructor, Pilates Barre, Boxing Instructor, Holds Circuit classes and is currently studying Peri-Menopause, Pelvic Floor Health and wants to continue no to do Meno Strength qualification.

“I am not a nutritionist or Dietician, but even I was lost with all the marketing of this is good, this is bad, this is that, it left my head spinning thinking what on earth could I eat then?.”