This Program includes: 
One 60 minute 1:1 Caoching Call with Pernilla 
- On anything and everything of your choosing
My 8 Week Lean & Strong Body Recomp Transformation Program 
- You will be following a progressive overload structure (will be explained in detail) together with everything you need to know to succeed longterm on your JOYFUL & EXCITING fitness journey aka. how to actually succeed at reaching your fat-loss goals, develop muscle, get lean and much more. 
My Nutrition Guide (3 approaches)
1. Learn to calculate and track your macros to reach your perfect personal goals
2. Nutritional awareness on the go (eat like me whilst experiencing results inside out)
3. Intuitive Eating
6 Recipe Books with 300+ Recipes:
- My 2 Low Cal / High Protein Recipe Books
+ 4x Nutritionist Developed High Protein, Low Car and Vegan Recipe Books. 
My 60 Day Journaling Challenge 
- Daily prompts, gratitude & Questions to dig into your subconcious mind, get clear on what you deep down want and daily align your actions towards achieving it. 
A ton of Self-Development tools that Step By Step Guide to get CLEAR on what YOU want and HOW to get there! 
MUCH MORE (explained in depth in the “This program and guide includes” section)
 
(this bundle does not include the 6x Recipe books - see other bundle for 300+ High Protein, Low Cal, Low Carb & Vegan recipes) 
 
Expect to: 
1. Gain all of the knowledge you need to achieve any of your fitness goals
2. Develop an unstoppable and fulfilled mindset from building self-trust, -belief and confidence from watching yourself take action, dig deep into your subconscious, gain strength, keep the promises you make to yourself and finally align all of your actions with your deepest desires (and stick to it longterm)
4. Use the inner strength and knowledge about yourself that you learn in this program to develop greatness in all other areas of your life. 
 
My intention behind this program:  
During the last 5 months I've gained 4lbs of muscle and lost an equal amount of fat AKA.  maintained my weight while doing so (according to my Dexa Scans - this is documented and uploaded to my youtube Channel). I wanted to experiment with my body to see if it would be possible to build a ton of muscle through progressive overload + nutrition without going on a bulk. And well, I DID IT! And now I want to guide you through everything you will need to know in order for you to achieve YOUR fitness goals. 
 
Whatever it is that you dream about, you deserve to make that happen and I believe that setting a goal and watching yourself grow, be consistent, see progress, get stronger and taking one step at a time towards a stronger and more fulfilled you, will help you build the self-trust, confidence, self-belief and powerful strength to see that you are capable of doing challenging things. Once you overcome this challenge you will realize that you truly can do anything that you put your mind to. And you deserve that. You deserve to follow whatever your heart desires. You are worthy and you are capable and I would feel honored to guide you on your incredible journey. So are you ready to join me and make it happen? 
 
This program and guide includes: 
An 8 week Workout program using a progressive overload method to assure growth and progress (will be explained to easily understand and a Progressive Overload chart will be included as well)
A full guide to nutrition that includes learning to understand and incorporate 1. counting calories and tracking macros, 2. practicing mindful nutrition-awareness on-the-go and 3. Intuitive eating.
A full Self-Exploration chapter where you are going to question and observe your beliefs, thoughts and actions and use this awareness to create new patterns that will support you on your journey.
Goal setting methods
The Basics on how to lose or gain weight as well as changing your body composition
Understanding protein, carbs and fat and how what you eat can help you reach your goals
My best advice to gain muscle mass and lower your body fat %
The truth about spot fat reduction and getting abs
The difference between weight training and cardio
Weight loss tips from me to you
Restriction and binge eating 
A Visualization to help clarify and attract who you deep down want to become
Tips on different ways to use weight training to reach your specific goals 
How to personalize your program
A warm-up guide 
If you are working out at home or have limited equipment, there will be exercise adjustments and a guide to progressively overload and continue to see progress and gain strength
How to achieve a  "lean" VS "bulky look"
Videos of me demonstrating every exercise
60 days of Journaling questions to assure that you align your actions with your deepest desires
 
Can you do this program if do not have a gym membership?
Yes, even though this program will be best to do at a gym with heavy equipment, I do have a full section guiding you through how to progress and use this program to get stronger at home. It is highly recommended to have at least 2-3 pairs of dumbbells, 1 long band and 1 booty band to be able to perform all movements in this workout program at home. 
 
Time & Date for coaching call can be planned to fit your schedule. I will reach out to you to find a good time once order has been complete.
 
Who is this program for?
This Program can be adjusted based on your current fitness level. 
I mayself, an advanced trainee use this program and so does my mom who is newer to this type of weight training. How to adjust the program to your current level is described in detail inside of the program.