Ready to LOOK AND FEEL YOUR BEST EVER...
Without giving up pasta, TACOS, AND CHAAT?
Expert FITNESS & NUTRITION coaching to FINALLY
TRANSFORM YOUR BODY, THE SUSTAINABLE WAY.
AS SEEN IN..
READY TO LOOK AND
FEEL YOUR BEST EVER...
WITHOUT GIVING UP PASTA, TACOS, & CHAAT?
Expert fitness and nutrition coaching to finally transform your body... the sustainable way
AS SEEN IN...
HEY BABE!
DOES THIS SOUND LIKE YOU?
- You avoid taking photos because you hate how you look…
- You feel like other trainers just don’t understand your Desi body type or food…
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You’ve tried every diet under the sun but end up regaining the weight back each time…
- You hit the cookies when life gets nuts and struggle to stop...
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You aren't sure what to eat or what workouts to do to change your body...
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You feel frustrated. Stuck. Annoyed...
IT feelS like you're SO successful in other areas of your life, just not with your body...
IMAGINE IF... You could fit into your favorite jeans again without another low-carb diet or hours on the treadmill?
SAY HELLO TO...
tHE BBR METHOD
A pROVEN SYSTEM TO TRANSFORM YOUR PHYSIQUE, FOR LIFE.
- Take the guesswork out. Get a personalized plan from an expert, and learn exactly what to do to shed fat, build muscle, and feel great in your body again.
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Stop falling off the wagon. Get accountability to be consistent and actually see results this time.
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Stay motivated and supported by an amazing community of women to help you succeed.
WHY DID I CREATE THE BBR?
A NOTE FROM OUR FOUNDER, DEE...
- Dee Gautham
Founder & CEO, The Boss Body Revolution
WHATS INCLUDED IN BBR COACHING?
FINALLY GET ALL THE RIGHT TOOLS TO PERMANENTLY LOSE THE WEIGHT:
PERSONALIZED NUTRITION GAMEPLAN
Nutrition drives 90% of your results. You'll get a personalized, flexible plan to shed fat, build muscle, and feel great WITHOUT giving up foods you love.
PERSONALIZED WORKOUT PLAN
Stop spinning your wheels in the gym and learn exactly what to do to get fitter, stronger, and leaner--even if you only have 20 minutes a day to workout.
WEEKLY CHECKINS WITH YOUR COACH
No more falling off the wagon when work gets busy. Stay on track with weekly checkins with your coach to stay consistent and get results.
TEXT & VOICE SUPPORT BETWEEN CHECKINS
Feel a chocolate craving coming on? Wondering what to order at a restaurant? Text your coach during the week for any extra help you need!
SUPPORTIVE COMMUNITY TO STAY MOTIVATED
Stay motivated via monthly challenges, get recipe inspiration, and learn from your teammates who've been down this path before you.
BBR ONLINE COURSE WITH TONS OF RESOURCES & MINDSET TIPS
Learn how to manage emotional eating, build a healthy relationship with food, and get new food ideas in our easy-to-follow videos, guides, and tips.
CHOOSE FROM 3 SUPPORT LEVELS...
PRIVATE COACHING
Our highest, most hands-on support
- Personalized nutrition plan
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Personalized workout plan
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BBR Course and community support
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Text your coach 1:1 during the week
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Weekly, 50-minute ZOOM CALL check-ins for in-depth support and guidance
- In-depth guidance through topics such as emotional eating, meal planning, tracking, mindset, and more
BEST FOR: Those who are new to fitness / nutrition, and want high support and accountability to make lifestyle changes.
GROUP COACHING
Hands-on coaching in small teams of 5 women
- Personalized nutrition plan
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Personalized workout plan
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BBR Course and community support
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GROUP CHAT for support during the week
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Weekly GROUP CALLS with your small group (5 women) and coach
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No 1:1 calls
BEST FOR: Those who thrive from the energy of a team and love the support from others in their journey.
BBR LITE
A "light" version of 1:1 coaching w/ virtual checkins but no live calls
- Personalized nutrition plan
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Personalized workout plan
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BBR Course and community support
- Video message check-ins with text access for quick questions / updates during the week
- No 1:1 calls
BEST FOR: Those who have the basics down, but need more 1:1 guidance, a plan, and accountability to see results
"I Can't recommend this program enough.
ThIS WAS SO DIFFERENT FROM EVERYTHING ELSE I'VE DONE."
- Priyanka, BBR Member
wITH THE RIGHT APPROACH, CHANGE IS POSSIBLE:
CHECK OUT THESE CLIENT STORIES...
LEARN EXACTLy HOW WE HELP YOU TRANSFORM
CASE STUDY: HOW BUSY MOM & ER DOC LEENA LOST 30LBS POSTPARTUM
CASE STUDY: HOW mAYA LOST THE POSTPARTUM WEIGHT
CASE STUDY: HOW SHRUTI'S BODY COMPOSITION TRANSFORMED
HOW SWETHA LOST 10LBS WITH PCOS AND IMPROVED HER MENTAL HEALTH
HOW REENA FINALLY FOUND A SUSTAINABLE APPROACH WITH FOOD AND FITNESS
HOW RAKSHA, BUSY MOM, LOST 10LBS WHILE EATING CHAAT
HOW CHIDAMBARA LOST 20LBS AND BUILT A GREAT RELATIONSHIP WITH FOOD
YOU COULD Continue alone and...
- Waste hours Googling diets and workouts
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Stay unsure if what you’re doing is working
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Fall off the wagon when life gets busy
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Yo-yo in weight
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Stay stuck in your plateau
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Feel unmotivated because you’re not seeing progress
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Struggle with emotional eating, stress, and other issues
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Work with trainers who don’t understand your body type…
OR, YOU COULD join BBR and...
- Get a clear plan to be successful
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Get results faster instead of wasting months spinning your wheels
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Stay consistent even when life is busy
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Break your plateau
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Address the real issues holding you back…
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Stay motivated by a community
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Feel amazing in your body and clothes again
IT'S UP TO YOU
GET STARTED IN JUST THREE STEPS...
ALL THE QUESTIONS YOU MIGHT HAVE...
YES! 99% of our clients are South Asian. Many love eating of Desi food regularly, and many also enjoy food from other cuisines, too like Mexican, Thai, Italian, American, etc.
All our coaches are highly versed in the South Asian diet and can support you with learning how to build balanced Desi meals, make healthy swaps, and eat the foods you love while reaching your goals.
What makes BBR Coaching different from other programs?
We get it. You've done a ton of other programs before, and it hasn't worked out. Why is this time going to be any different?
We would definitely suggest watching the videos above from our clients above to hear their experience with BBR and what they found different compared to other programs they did!
But in our words, here's what sets us apart:
1. You'll stop restrictive dieting & build lifelong habits for long-term success.
We'll help you create new habits and a great relationship with food, so you lose weight for good and never have to diet again.
2. You'll get a plan actually tailored to you.
One-size-fits-all plans don't work. We'll personalize your approach to your body, lifestyle, and preferences so you lose weight sustainably.
3. You'll address the REAL issues holding you back.
Maybe you struggle with: Emotional eating. A high-stress lifestyle. Poor body image. Self-sabotage. All-or-nothing thinking. Or other mindset issues. Diets don't address these issues. They just put a band-aid on them. We'll get to the root of these issues and turn them around, so you are set up for life-long success.
4. You'll work with a qualified, evidence-based professional.
There are tons of people out there who call themselves "coaches" but have no credentials. This can be extremely dangerous for clients. At BBR, our coaches are highly trained, certified professionals with tons of experience helping women lose weight successfully. We will give you the expert, evidence-based support you need to succeed.
5. You'll use a holistic approach.
We know behavior change isn't just about what you eat and how you workout. We focus on your mental health, emotional health, and mindset so you lose weight without sacrificing your happiness.
And of course...
6. We understand the Desi body type and Desi culture
You feel like no matter how much you diet and exercise... The stubborn belly-fat just won't budge.
Your mom tells you you need to lose weight... While also pushing food on you.
You hate eating dry chicken and broccoli... But have no idea how many calories are in your daal and rice.
We get it, and we've been there. We are highly experienced in helping Desi women with your unique needs and body type, that most coaches are not familiar with.
If you're still not sure how this time will be different... go check out our videos below from our clients with more info and see what they have to say! :)
Do I get a restrictive meal plan?
Long answer ahead, so buckle up!
We don't do restrictive meal plans (most good coaches don't!) because they're just not very sustainable or realistic in real life.
1. You'll learn exactly how many calories and macros you need to reach your goals sustainably (lose weight, build muscle, etc)
We don't do restrictive meal plans (most good coaches don't!) because they're just not very sustainable or realistic in real life.
Meal plans sound great in theory: Someone gives you an exact list of what to eat, how much, and what time. All you have to do is follow the plan, and you’ll get results, right?
Unfortunately, real life isn't so straightforward. What happens when you work late and can't meal prep? Or when you travel or visit family? Or after you reach your goals and want to go back to "normal" eating?
Most people say "screw it" and go off the rails. They end up gaining back all the weight they lost.They haven't learned how to eat normally; they've just learned how to eat random foods on a meal plan.
Not to mention, meal plans can actually lead to MORE cravings & overeating.
Meal plans are usually very rigid and don't include your favorite treats like cookies / ice cream / Hot Cheetos... When you place these treats as "off-limits," you end up craving them more and binge when you're around them.
We would much rather you learn how to incorporate these treats in moderation and not binge around them.
So: What do we do differently at BBR? How do our clients see success?
1. You'll learn exactly how many calories and macros you need to reach your goals sustainably (lose weight, build muscle, etc)
2. You'll learn how to eat flexibly to hit those targets so that you lose weight without feeling restricted, and are educated and empowered to make the best decisions in whatever situation you're in (and fit in the treats you love!).
3. We'll also provide a few example days of eating according to the foods you like so you know how to structure your meals and day in the correct portions for your goals.
4. We'll build eating skills and habits like: Meal planning, meal prep, balanced indulging, understanding your fullness, dealing with emotional eating... and more.
This is why our clients see such great results LONG TERM, not just in the short term!
How is online coaching different from in-person training?
In-person training is limited to workouts: You go to the gym, do a workout with your trainer, and that's it. It's best for those who have a lot of fitness-specific goals or want a lot of help with workouts only.
In BBR online coaching, we're able to support you with ALL aspects of your weight loss journey: Fitness, nutrition, lifestyle, mindset, and more.
Because nutrition comprises 90% of weight loss results, online coaching is best for those who have goals such as: Weight loss, lifestyle changes, building better habits, getting leaner, and more.
BBR coaching programs are also highly personalized to your unique needs and goals. If you're a beginner in the gym, we provide detailed workout videos of each move in your plan to ensure you're doing all the moves correctly.
We also provide form reviews to make sure you are you are doing the moves safely!
What if I don't see results?
How much is the investment for a coaching package?
Just like you might invest in a house or pay rent, BBR coaching is an investment in your body that will pay off for the rest of your life:
Imagine spending the rest of your life never stressing about your body again. Imagine feeling confident at family gatherings, parties, and other events because you feel great in your body. Imagine aging in a healthy way, preventing falls or needing assistance. The skills you learn in BBR equip you for the rest of your life. If you have kids, you'll also pass down your healthy habits to your family, too.
We have a TON of different packages for coaching, depending on your desired length, support level, payment plan, and more (and we promise, we aren't just saying this!).
It's impossible for us to give you an package rate without speaking with you first since we have no idea what you need. This is why we do a Zoom call with everyone who is interested in coaching before we accept you as a client!
On this call, we will dive into your goals, struggles, and make sure we can help you get results. Together we will figure out which support level, length, coach, and program is right for you, and dive into your package options so you can get signed up.
So that you have a frame of reference: Coaching is typically a 4-figure investment in TOTAL, but this is usually spread out over 6-18 months. The total investment for a coach is often on the same level as international plane tickets, laser hair removal packages, small home renovations, and other things in that range.
You sure can! We have many clients who work with a Personal Trainer or do group classes, but join us to achieve their weight loss goals. There's so much to BBR beyond just workouts-- Nutrition, mindset, lifestyle change, habit building and more to set you up for lifetime success.
If you do outside workouts: We will we will first get whatever plan you're doing with your trainer and make sure your nutrition is set up for success so you get the most out of your workouts. We will still give you daily step targets, so you have movement outside of these workouts. In some cases we may give you recommendations for how to optimize your fitness routine: For example adding cardio (if you only do weights with your trainer), or adding properly structured strength training (if you only do cardio / HIIT group classes).
How do you pair clients with the right coach?
We do an enrollment call with everyone who is interested in coaching so we can get to know you first. After we get a sense of your goals, struggles, personality, and preferred coaching style, our team will pair you with a coach who we think is going to be the perfect fit for you based on our extensive knowledge of each coach.
Of course, if you have a preferred coach, you can definitely indicate that on your application, and we will do our best to pair you based on availability. But if your preferred coach is not available, don't worry. You will be in incredible hands with whichever coach you end up with. All of our coaches are truly amazing, highly experienced, and effective at getting you results.
We have a very high success rate of matching clients and coaches--It's one of our superpowers! :) However, if you start working with your coach and feel you might need a different style, you can always request a coach swap. We want you to be supported in the best way possible!
Do you help women with PCOS lose weight?
Do you help women with hypothyroidism lose weight?
Yes. We have many women who have hypothyroidism go through our program and lose weight successfully.
Hypothyroidism can make weight loss feel tough, but with the right approach, it IS possible. The right combination of nutrition, workouts, stress management, and medication can help you lose weight sustainably with hypothyroidism and improve your metabolism. On the other hand, low-carb diets, crash diets, and very low calorie diets can make thyroid function worse! So we definitely don't want to do any of those.
Can you help if I'm TTC?
Yes! Many women join BBR to get their bodies in a healthy shape before pregnancy. During this time, we will focus on the following:
1. Achieving a healthy weight: Your pre-pregnancy weight will directly influence your baby's birth weight. Being overweight or a higher BMI can increase your risk for infertility, gestational diabetes, high blood pressure, heart problems, sleep apnea, premature birth, miscarriage, and more concerns.
2. Nutrition & healthy habits: We can provide nutritional guidance to make sure you’re eating healthy, balanced meals. We can also provide recommendations for evidence-based supplements for pre-conception
3. Fitness for fertility: The right workouts done consistently can help with hormonal health and improve insulin resistance, all of which can help boost fertility. We’ll write you a training plan that’s realistic and sustainable for you.
4. Stress management: Stress can be a significant hindrance to conception. We’ll help you implement stress management tools to create a more conducive environment for fertility.
5. PCOS Support (if relevant) PCOS can affect fertility, but lifestyle changes and weight loss can make a big impact. Through our personalized approach, we have helped many women with PCOS who have successfully lost weight, improved PCOS symptoms, and gone on to conceive.
6. Supportive community: Trying to conceive can be an emotional journey. Our clients benefit not only from the expertise of our coaches but also from a supportive community of individuals who may have gone through similar experiences. Sharing stories, seeking advice, and connecting with others who understand the challenges can be invaluable.
Can you help if I'm currently pregnant?
Yes. Pregnancy is a unique chapter in a woman's life, where the choices you make can have a lasting impact. At BBR, we understand the importance of a healthy and active pregnancy. It's not just about ensuring a safe delivery; it's about promoting overall well-being for both mother and baby. We are committed to guiding and supporting expectant mothers to make choices that enhance your pregnancy experience.
1. Pregnancy safe workouts: Our certified Pre-Natal coaches will design safe and tailored exercise routines that promote overall strength, flexibility, and cardiovascular health to help you have a healthy and active pregnancy through each trimester.
2. Pelvic floor strengthening: Focusing on pelvic floor exercises is essential to prevent incontinence, maintain core stability, and prepare your body for labor. We’ll give you targeted moves to help you strengthen your pelvic floor and engage your deep core safely without pressure on baby.
3. Managing weight gain: We’ll help monitor your weight to assess if it’s increasing at a healthy rate. We’ll help implement any changes your doctor recommends to ensure a healthy weight progression during this time.
4. Managing stress: Too much stress can cause problems during pregnancy. We’ll help you implement stress management tools to create a healthy environment for your baby.
5. Body image support: Pregnancy is a time where your body changes a lot. It can trigger body image issues and other mindset challenges. Our coaches will be there for you to support you through it all and help you be kind to your changing body. If needed, we can provide you a referral to a licensed mental health therapist for additional support.
Can you help if I'm breastfeeding / recently postpartum?
Do you work with women who are pre-menopausal or post-menopausal?
Yes, we do. Several of the coaches on our team are Certified Menopause Specialists, and ALL our coaches have experience working with women in this time period. We also have a whole menopause guide for clients that you can look at to be your healthiest self during this period.
During menopause, fluctuating hormones can lead to: Increased belly-fat, loss of muscle mass, poor sleep, insulin resistance, and an increased risk of diabetes and heart disease. On top of this, when estrogen starts depleting , it can cause bone loss, fatigue, hot flashes and muscle loss. Increasing protein intake is key at this time.
That's why it's more important than ever to focus on your health during this time!
When you join BBR, you'll get:
1. Customized nutrition support during menopause: We'll make sure you're eating the right amount of calories, protein, carbs, and fats to help your body feel your best and reach your goals--All while incorporating Desi food, if you eat that regularly
2. A holistic approach that won’t leave you yo-yo-ing: One of the worst things you can do for your metabolism is yoyo dieting. At BBR, our focus on long-term habits will help you maintain a healthy lifestyle and strong metabolism through menopause and beyond.
3. Hormonal health support: South Asian women often experience unique challenges related to hormone imbalance during menopause including lack of social support and stigma surrounding menopause. Our coaches understand the cultural context and offer guidance on managing symptoms such as hot flashes, brain fog and sleep disturbances via education on lifestyle changes combined with potential benefits of hormone replacement therapy with your medical team's consultation.
4. Exercise and physical fitness: Don’t let menopause make you feel weak and lethargic: It’s more important than ever during this time to incorporate strength training to help retain muscle, strengthen bones, reduce the risk of heart disease, and improve overall well-being. Your coach will design you a personalized exercise plan catered to your abilities and goals. We emphasize the importance of a balanced routine that includes cardiovascular exercises, strength training, flexibility, and more. We'll help you with proper form and modifications to accommodate any physical limitations.
5. Emotional support and stress management: Menopause can be an emotionally challenging time, with mood swings, anxiety, and depression being common symptoms. Our coaching program provides a safe space for women to express their concerns, fears, and frustrations. Our coaches offer emotional support, guiding clients through stress management techniques such as meditation, deep breathing exercises, and journaling. We also encourage self-care practices that promote relaxation and self-compassion.
6. Community and peer support: Being part of a supportive community can significantly enhance the menopause journey. Our coaching program facilitates connections among South Asian women going through similar experiences. We organize virtual hangouts, online connection, group coaching, and more opportunities where women can share their stories, seek advice, and provide encouragement to one another.
What certifications do your coaches hold?
Did you know that the coaching industry is highly unregulated, and anyone can call themselves a "health coach" with no credentials? This is why it's extremely important to be aware of who you're getting your information from!
EVERY coach at BBR is a highly qualified professional. Every coach has to go through external certifications in nutrition, fitness, and mindset, AND go through internal training at BBR on our specific, evidence-based coaching methods.
The certifications currently on our team are:
- Registered Dietitian
- OFNC (Online Fitness and Nutrition Coaching Certification)
- NASM CPT (Certified Personal Trainer)
- ACE CPT
- NETA CPT
- NASM Certified Nutrition Coach
- ACE Fitness Nutrition Specialist
- Precision Nutrition L1
- Health Mindset Coaching Certification
- GGS Women’s Coaching Specialist
- GGS Pre-Post Natal Specialist
- GGS Menopause Specialist
- Doctor of Physical Therapy
We are always investing in our own learning and development to improve our client experience, and our coaches get new certifications every year.
What if I have an injury or limitation? Will my workouts be modified?
Yes. Your workouts will be personalized to YOU: If you are unable to do certain moves, or if something causes pain, we will definitely modify your workouts to be doable for you!
Depending on your needs, we also have a Physical Therapist on our team (Coach Ankita Roy). Coach Ankita offers specialized coaching using her Physical Therapy background to help clients move pain-free. She's helped dozens of clients return to optimal movement after going through knee injuries, back pain, wrist pain, shoulder issues, and so much more. If you're interested in working with her, just inquire about this on your enrollment call!
REMEMBER... CHANGE COMES FROM ACTION
If you've read this far, chances are you're serious about changing your body and feeling like the best version of yourself.
Kindly: You won't change your body by thinking about things, scrolling through our website for the 100th time, and watching our IG stories :)
Kindly: You won't change your body by thinking about things, scrolling through our website for the 100th time, and watching our IG stories :)
You'll see real progress by hitting "apply," joining BBR, and getting started with a plan from one of our coaches. With the right support you CAN do this!
