Women Bikini Program
Dress with confidence, move better, get fitter healthier and happier.
Who is it for?
Women looking to get in better shaped, get the perfect waistline and curves. Getting bikini body ready.
What you get in the plan
INITIAL ASSESMENT
At first you will be asked to provide your full body measurements along with body pictures in a specific way.
The next step is to calculate & determine your body stats like
- Body fat percentage
- Muscle mass
- BMI
- Bone density
- Water weight etc. all these are calculated by us.
This helps to understand the current condition your body is in and make the plan accordingly.
CUSTOMISED NUTRITION
Personalized meal plan with complete Macro split along with breakdown of food item to have in each and every meal along with its quantity and additional food options given as well.
This also includes a complete list of things to avoid, ingredients to use, water intake and other important instructions.
We use different methods like Carb cycling & low carb diet to help you stay at a calorie deficit, maintain a stable metabolism rate and have a sustainable diet as well.
The meal plan is made as per your preference vegetarian, non-vegetarian or both, eggetarian, vegan etc. involving food items that you consume on a regular basis.
TAILORED TRAINING
The training plan is designed to help you achieve a structural balanced body & improve your posture.
The workouts are a mix of resistance, weights & functional movements which also include a few of plyometric movements as well.
You will develop lean muscle mass which helps to get toned body and avoid looking bulky as well.
Your endurance levels will reach new heights along with a better and table metabolism rate as well.
Cardio sessions are strategically placed in between workouts in the form of HIIT, TABATA & LISS as well to help you achieve conditioning and get better.
- 4 OR 6 DAY WORKOUT SPLIT.
- 60-90 mins workout session
- Complete mobility and flexibility routine included in the program.
- Recovery instructions for rest days, home remedies are also included to make sure you are ready to make the most of each training session.
FREE E-BOOKTHE FOREVER FAT LOSS GUIDE
Support & Accountability
- Weekly Check-Ins For Updates To Ensure Your Program Is On Point And Progressing Properly.
- 24-7 Access To Me For Questions, Support, Motivation, Exercise Critiques And More.
- Progress Tracking Forms For Constant And Consistent Progress.
- Bi-Weekly Check-In Via Phone Call Or Email
- Timely reminders for Updates.
100% Full Time Access to Your Coach
- Unlimited Email/What's App Access For 24-7 Accountability And Support.
- Big Work, Family, Or Social Event Coming Up?
- Pull A Muscle In Your Back? Traveling Soon?
- No Worries, I Got You Covered. Adjustments To The Plan Will Be Provided Whenever Needed For Any Situation That Comes Up.
- You Will Never Feel "Alone" Or "Helpless" In This Process.
Testimonials
AMRUTA PAWAR
Working with www.crunchesandcurves.com was a game changer for me. I started with 92kgs with a goal to lose 25-30kgs and fit into smaller clothes....
DOLLY SARAOGI
Well well well, where can I start, lets; say this is a tail of a girl taking full advantage of her partner heheheh. I was always Fit, maintained a...
VISHAL MANVE
This is a journey of over 6 months & minus 30kgs, I started this on my own with few tips Pravin gave him over a consultation call suggesting him few...
ROHAN THORAT
With only one goal in mind I approached Pravin Singh. The challenge we faced was My long working hour’s which gave me very limited time to cook...
MADHUSHREE GUPTA
Pravin has been guiding me for Diet & Training for 12 weeks now. I can honestly say his style of Coaching is great for anyone at any fitness level. I...
HIMANSHU SINGH
“If you want to change something, then do it, do not wait for it to happen” This has been my simple approach to life....
SATYAJIT KARKERE
The picture does not do justice to this one. From 107kgs to 92kgs in 12weeks.But what's the take away here is, A Complete CHANGE OF LIFESTYLE.We...
VAMSHI
Growing up I was a Skinny Kid, never had to worry about my weight, but all that changed once I got caught up in the glitter of corporate world. The...
Saif Jamadar
I’ve never felt comfortable in a gym. I wanted to build muscle, but I felt fear every time I walked into a gym. I knew I was...
Akansha Khare
Pravin has been a true inspiration and gift to my life! I have been carrying few extra pounds most of my adult life and have...
Swapna Tayde
The “new” body gave me quite an ego boost With a body weight of 59.3 kilos I had a body fat of 32.6% I was never really fat or overweight, but...
Saif Shaikh
I have been lifting on my own since 2 years but was getting nowhere, then came a point where I was bored of my workout as well and confused what...
Sagar Thakkar
I don’t have to breathe in anymore when someone takes my photograph. My days of wearing a 38” trousers are gone and the 34” has replaced them...
Seema Iyer
Replacing you’re "a" with "I"....sounds complicated...not really.( A in fat with i in fit) I have been a regular gym goes for...
Sandeep Jhakar
Being an Endomorph I always struggled to gain weight, so excess fat was never an issue but then my shirts used to look like...
Tejashree Karkera
I don't really feel proud of myself, but then there are times like these when I do the reason so when someone else puts in as...
Garima Srivastava
Miracles do happen only if efforts are put in a right way. I was always an obese kid but when I became serious to become fit...
Vimal Gandhi
This shouldn't come as a surprise to me and Vimal Gandhi coz we both had this vision when we started. Here's my buddy, bro and now client...
Vaibhav Sinisty
Have a hectic schedule, don’t have time for cooking, never ever did any workout.... think you can't get fit? Think again. A...
Diego Miranda
I joined Pravin last year and between 3-4 month I started to see the overall difference in my body but the 3rd week I started to...
When I first signed up with Pravin, I was excited to be coached by him, Pravin told me that if we want to lifelong results then we just have to make...
Travel Plans?
Because I personally travel as often as possible and work with MANY entrepreneurs or traveling workers, I know how difficult it can be to stick to the plan on the road. Don't worry about all that, I have got you covered!
I will design the plan or make adjustments to your plan according to your travel schedule & accommodation area. My expertise and personal experience helps me design an easy yet effective travel workout and meal plan. This is done keeping in mind the place of travel & food options available, your routine, and time available for exercise/activity.
I will come up with an appropriate nutritional and training strategy to help you enjoy the travel/vacation or work commitments while keeping your diet on track.
Price
INR 6000 INR 3000
6
Weeks
- 6 Week Tailored Training Plan
- Customised Meal Plan By Me
- Email Support.
- Bi-Weekly Progress Update
- 2 Week Review
- What's App & Call Support
- Weekly Check-Ins
INR 8000 INR 4000
8
Weeks
- 8 Week Tailored Training Plan
- Customised Meal Plan By Me
- Email Support.
- Bi-Weekly Progress Update
- 4 Week Review
- What's App & Call Support
- Weekly Check-Ins
INR 12000 INR 6000
12
Weeks
- 12 Week Tailored Training Plan
- Customised Meal Plan By Me
- Email Support.
- Bi-Weekly Progress Update
- 6 Week Review
- What's App & Call Support
- Weekly Check-Ins
For Any Questions Related to Program
Question And Answer
Can people living outside India join the Plan
Absolutely! Anyone who wants to take their fitness to new levels can join our plans. Our clients are based in 20 countries worldwide..
Can a beginner join one of these programs
Yes, we have the lifestyle program specially for this purpose. Each and every aspect of the plan is explained and discussed clearly.
Is the Nutrition Customized
Yes! The nutrition plan is customized with full breakdown of Macros along with details of what food to have in each meal and in how much quantity. Your food choices/preferences is also considered while making the plan.
How long are the workouts for
Each workout session last from 45mins -90 mins depending on the plan you choose, routine & lifestyle.
How will I get the training plan
The training plan is given to you over an word/excel document with complete breakdown of warm up routine, Muscle group being trained,
name of the exercise to be perform each day along with the number of sets & reps to do.
The rest period in between sets, Weights to lift, Cardio/conditioning routine, stretching routine & rest days instructions.
Will I get a video for all the exercises
Yes, you will get a video file for all the exercises which are available on youtube. We customized it along with the training plan.
I need some more clarity, whom do I connect with?
No worries, please fill out the details in the Choose my Program session and I will connect with you in ASAP.
Disclaimer: The plans and programs listed on the website are created to guide and help you achieve your fitness goals. You should always consult a medical doctor/physician before undertaking any nutrition and training program. At Crunches and Curves, we try our best by putting every effort to make sure we provide the services and products represented.The coaches use their expert knowledge earned through hours of certified courses and practical experience to design the best possible programs for you which will help you to achieve your fitness goals. The testimonials and results you see are examples used to represent our achievements and work and in no way are intended to guarantee you or anyone the same or similar results. Results vary from individual and are affected by various factors like your efforts, level of commitment, and body type. Use of our information, products, And services should be based on your own due diligence and you agree that our company is not responsible for any success or failure that is directly or indirectly related to and use of our information, products, and services.
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