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.
FEATURED 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
FEATURED IN...
HEY BABE!
- You dread taking photos because you hate how you look…
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You are flooded with guilt and punish yourself after you overeat each weekend...
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You’ve tried allllll the diets, only to regain the weight back each time, leaving you feeling defeated.
- You turn to cookies when life gets nuts and feel powerless to stop...
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You’re bombarded with conflicting diet and workout advice, leaving you overwhelmed and doing nothing...
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You feel alone, because no trainers ever understand your Desi body type or food...
YOU'RE fRUSTRATED, THINKING, "HOW CAN I ACHIEVE SO MUCH, YET JUST CAN'T GET MY BODY WHERE I WANT IT?....
IT'S TIME TO DITCH THE CHICKEN-AND-BROCCOLI DIETS...
...AND TRANSFORM THE BBR WAY
- Dee Gautham
Founder & CEO, The Boss Body Revolution
IT'S TIME TO DITCH THE CHICKEN-AND-BROCCOLI DIETS...
...AND TRANSFORM THE BBR WAY
- Dee Gautham
Founder & CEO, The Boss Body Revolution
"I Can't recommend this program enough.
ThIS WAS SO DIFFERENT FROM EVERYTHING ELSE I'VE DONE."
- Priyanka, BBR Member
OTHER PROGRAMS ...
- Make you do super restrictive diets
- Are unrealistic in real life: When you eat out, travel, visit family, etc
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Leave you yo-yo-ing and binge eating
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Don't address your mindset, emotions, or relationship with food
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Keep you stuck and frustrated, spinning your wheels
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Are clueless about the Desi body type
- Leave you overwhelmed and falling off the wagon when life gets busy...
WITH BBR, YOU'lL...
CHOOSE YOUR SUPPORT LEVEL...
1:1 COACHING
THE ULTIMATE SUPPORT
FOR YOU IF:
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You want high-touch, personalized support
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You struggle with emotional eating, body image, & your relationship w/ food, and need 1:1 proactive strategies to overcome this
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You want hands-on help with things like building new habits, planning meals, navigating a high-stress life, travel, and more
WHAT'S INCLUDED?
- Personalized nutrition gameplan
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Personalized workout plan for your body and goals
- BBR Course and nutrition resources
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BBR Community support
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Text access to your coach for questions 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
GROUP COACHING
MEDIUM SUPPORT
FOR YOU IF:
WHAT'S INCLUDED?
- Personalized nutrition gameplan
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Personalized workout plan for your body and goals
- BBR Course and nutrition resources
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BBR Community support
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Weekly GROUP CHECKINS on Zoom w/ coach and 5 women
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Group chat for support and motivation during the week
- GROUP support / discussions on things like habit-building, emotional eating, planning meals, navigating stress, etc
- NOT INCLUDED: 1:1 Calls with your coach
BBR LITE
JUST THE BASICS
FOR YOU IF:
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You are self-motivated and comfortable with minimal live interaction, preferring flexible, virtual check-ins each week with your coach
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You are confident in your ability to implement advice from your coach & The BBR course independently, w/ light accountability
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You do NOT need much support around emotional eating, habit-building, body image, stress, or other mindset topics
WHAT'S INCLUDED?
- Personalized nutrition gameplan
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Personalized workout plan for your body and goals
- BBR Course and nutrition resources
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BBR Community support
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Weekly VIRTUAL CHECKINS: Your coach will respond to your checkin form each week with a personalized video message with feedback and guidance
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Text access to your coach for quick questions during the week
- NOT INCLUDED: 1:1 Calls with your coach
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NOT INCLUDED: In-depth guidance through mindset topics such as emotional eating, meal planning, body image habit building and more
THEY DID IT, AND SO CAN YOU WITH BBR:
YOU JUST NEED THE RIGHT SUPPORT
MEET YOUR TEAMMATES...
SEE EXACTLY HOW WE HELPED THEM 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
HOW DOES IT WORK?
ALL THE QUESTIONS YOU MIGHT HAVE...
Q: Can I REALLY eat Desi food while doing BBR Coaching?
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.
Q: How does nutrition coaching work? Do I get a meal plan?
No, we don't provide restrictive meal plans because they aren't sustainable or realistic in real life. Meal plans might sound appealing, but they often fail when you can't stick to them due to work, travel, or social events. This can lead to cravings, overeating, and not learning how to eat normally.
At BBR, we take a different approach:
1. Personalized Nutrition Guidance: You'll learn exactly how much food (calories, carbs, protein, fat) you need to reach your goals sustainably, whether it's losing weight, building muscle, or maintaining a healthy lifestyle.
2. Flexible Eating: You'll learn how to eat flexibly to hit those targets without feeling restricted. This means you'll be educated and empowered to make the best decisions in any situation, including fitting in the treats you love, like cookies, ice cream, chaat, or hot cheetos!
3. Example Days of Eating: We'll provide a few example days of eating based on the foods you like. This will help you understand how to structure your meals and portions to align with your goals. For example, if you love pasta, we'll show you how to incorporate it into your diet without derailing your progress.
4. Building Eating Skills and Habits: We'll help you develop essential skills such as meal planning, meal prep, balanced indulging, understanding fullness, and dealing with emotional eating. For instance, you'll learn how to prepare balanced meals ahead of time and how to enjoy a slice of cake without guilt.
Our approach ensures our clients achieve long-term success, not just short-term fixes. You'll build a healthy relationship with food and develop habits that last a lifetime
Q: DO I HAVE TO TRACK MY CALORIES / MACROS IN BBR?
At BBR, we understand that tracking can be helpful for some but stressful for others. Everything we do is personalized to YOU. We use different nutrition strategies for our clients depending on YOUR preferences and lifestyle. Our goal is to help you build a healthy relationship with food, whether that includes tracking or not. We'll work with you to find the best, most sustainable strategy for your success!
Q: 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!
Q: What do you do if I am IN A PLATEAU OR NOT SEEING CHANGES?
We check in with you EACH week so we can make sure you're seeing progress orrr we will make adjustments!
If you're not seeing results, there's always a reason. Maybe your plans need adjusting. Or maybe we need to work on your consistency!
We will help you figure out what's going on and support you to make changes as needed, to get the results you're here for.
We have your back every step of the way!
Q: How much is coaching?
BBR coaching is an investment in your body that will pay off for the rest of your life. Imagine never stressing about your body again, feeling confident at family gatherings and events, and aging healthily. The skills you learn in BBR will equip you for lifelong wellness, and if you have kids, you'll pass down these healthy habits to them.
We offer various coaching packages based on your desired length, support level, payment plan, and more. It's impossible to provide a specific rate without speaking with you first, as we need to understand your unique needs! This is why we conduct a Zoom call with everyone interested in coaching before accepting them as a client.
During this call, we will discuss your goals and struggles to ensure we can help you achieve results. Together, we will determine the right support level, length, coach, and program for you, and review your package options.
For reference, coaching is typically a 4-figure investment spread over 6-18 months, comparable to international plane tickets, laser hair removal packages, or small home renovations. We offer a huge range of flexible payment plans for your budget AND we are HSA / FSA eligible!
Q: Can you really help me lose weight with PCOS?
Yes. PCOS is very common in South Asian women, and it's related to certain characteristics of the South Asian body type.
At BBR, we have helped many women who have PCOS lose weight successfully. If you are overweight with PCOS, evidence has shown that even just reducing your body weight by 5% can lead to an improvement in your symptoms. And many of our clients have experienced this!
After going through BBR coaching, many clients with PCOS have:
- Restored regular menstrual cycles
- Gone on to conceive successfully
- Reduced acne, hirsutism, and other symptoms
- Reduced bellyfat
- Reduced carb cravings
- Increased their energy
- Improved their mood
...And more.
For many women, lifestyle changes alone can be extremely effective for managing PCOS. For others, certain supplements or medications may help as well as prescribed by doctor.
Q: Can you help me lose weight with hypothyroid?
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.
Q: 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.
Q: Can you help if I'm breastfeeding / postpartum?
Yes, we certainly can, after at least 6 weeks postpartum. You’ve had a baby, and now it’s time to recover and restore your body to its healthiest state. It’s important to rehab your body properly, adjust to this new lifestyle, and learn how to take care of your own self, too. At BBR, we understand that this chapter is not just about welcoming a new life but also about embracing your own well-being as a mother. It's a phase where self-care is vital, and finding the right balance between nurturing your baby and yourself is paramount. The goal is not to “snap back” as fast as possible but rather to create the healthiest, most confident version of YOU in this phase of life.
We’ll help you with...
1. Healthy weight loss: We know many women are eager to lose weight after pregnancy and feel like themselves again. However, it’s important to do this in a healthy and sustainable way without quick fixes. At BBR, we’ll give you the right nutrition guidance, movement plan, and accountability to help you transform your body gradually and safely. You’ll check in with your coach weekly and work together on adapting your habits and routines to your new lifestyle so you can be consistent and get results.
2. Pelvic floor & core strengthening: We’ll give you targeted exercises to strengthen your pelvic floor and deep core before returning to regular exercise. Pelvic floor health is crucial as it significantly impacts urinary control, organ support, and sexual function.
3. Diastasis recti support: Diastasis recti, the separation of abdominal muscles during pregnancy, can affect abdominal strength and appearance. Sometimes diastasis recti heals on its own, but for many women the problem will persist and will need to be addressed. We’ll help you understand the condition and practice gentle, progressive exercises that target the transverse abdominis and oblique muscles to reduce the separation. If necessary we will refer you to a pelvic floor therapist to help with things outside of our scope.
4. Building new routines: The time after birth is hectic: Your lifestyle is changing with a new baby, sleep is low, and stress is high. It’s important to squeeze in time for yourself. We’ll help you prioritize yourself and build healthy habits with your new routines. We’ll help you stay accountable to your health journey via our check-in calls and support.
5. Nutrition during breastfeeding: If your goal is weight loss, it’s important to make sure you’re eating enough calories to keep milk supply up while working towards your goals. We’ll work with you to make sure you consume the right nutrition and stay well-hydrated to support both milk production and your own goals.
6. Navigating mental health through change: Many mothers experience mental health struggles during the postpartum period. We’ll help you adapt to the changes, set realistic goals, and practice patience. You’ll have a support system with our coach and community to help you, and we may encourage you to seek out a therapist during this time to support your mental health if we feel you could benefit.
Q: Can you help through menopause?
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.
Q: What certifications do the BBR 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.
