PHI Refresher 2020 by PHI Nutrition @ Melita Fitness
Enrollment is closed

PHI Refresher 2020

This is for you if you've already completed the PHI Nutrition course but would like a little refresh.
Enrollment is closed

Do you need a little kick up the backside? :-)

You've already done the PHI course so you know that, frankly, this stuff works!

But we're all human and despite our best intentions life gets in the way. New habits are trickier to stick to. Our motivations hits peak and troughs. 

And that's OK. Because , health and fitness is rarely ever "done". It's a journey of continuous improvement. And the point of this refresher course is to provide the support, accountability and inspiration as we continue on this journey.

What you'll get:
 - Weekly Check-Ins, so that there's someone to hold you accountable to your goals
 - New Recipes, to give you some inspiration to continue with your food planning
 - New content, to give your mindset a boost!
 - Challenges, to help you towards your goal...
 - And of course access to the same community and support you had in the previous round.

Do I need to say anymore?
Sign me up already!


I can't thank you enough for empowering me to help myself be healthier. I never,  ever thought that:

a) I needed to lose nearly 1.5 stones or
b) that it could happen so easily, just by forming new, healthy habits.

I now miss my smoothies in the morning when I don’t have them and I definitely have more consistent energy levels through the day. Thank you again.
Thank you. Really. I am so glad I did this programme.  I have learned quite a bit about myself and enjoyed the journey. 

The biggest thing that worked for me is the weekly check-ins and accountability. It's not a fad diet but instead a changed mind set.  I am at the lowest weight I have been in 15 plus years and healthiest. 

Thank you Melita Fitness for helping me gain control of my body.


Why is it called PHI?

It's PHI because we generally run it Pre or Post a Holiday...  As in Pre / Post-Holiday Intensive Nutrition Programme... It seemed clever at the time! lol

And while we're on the subject it's PHI as in the Greek letter. So PHI as in "Tie" or "Sigh"...

I haven’t got time to cook a meal from scratch every evening. What can I do?

The feedback so far has been that the recipes are easy to follow, tasty, not complicated and don’t create mountains of washing up!

Plus, all the recipes have the “time required” info. So, check this out when you’re planning. Most recipes are 20 minutes or less.

Another strategy is to bulk prepare your meals and freeze up portions for days you know you will struggle with cooking. 

What does this course consist of? What will I have to do?

The Programme is 8 weeks long. Every week a new Chapter will be released which will require some reading, some thinking and perhaps some Homework...

In total, I expect you should spend 30 minutes or less per week on these aspects of the course.

Additionally, you will need to set aside some time for planning your meals, shopping and preparing your meals. 

I have food allergies / food intolerances / a fussy child / children / husband? What can I do?

Again, the feedback has been overwhelmingly positive that the recipes are child and husband friendly. But use common sense: if you / your child / your husband doesn’t like curry / fish / whatever, swap the recipe with something similar that uses similar portions or main ingredients that you all like. 

Similarly for allergies and intolerances, try to figure out a swap. Fish, chicken and turkey are sensible swaps for each other. Potatoes and rice are good swaps for pasta or bread. Nuts can be omitted.

If you need additional help, please let me know.

about me

Hey there. I'm Chris. 
I've been in fitness and nutrition for nearly 12 years. I'm also mum to two adorable, little terrors Elsa (8, going on 18) and Nina (nearly 6). So I truly understand the challenges that many mums face when it comes to getting healthy and losing weight.  

Spending hours in the kitchen or at the gym simply isn’t an option when you’re juggling a million and one things. So our driving force is to make being healthy: practical, effective and fun.