Lose Weight, Tone Up and Balance Your Hormones
5.0 (2 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
17 students enrolled
Wishlisted Wishlist

Please confirm that you want to add Lose Weight, Tone Up and Balance Your Hormones to your Wishlist.

Add to Wishlist

Lose Weight, Tone Up and Balance Your Hormones

Rest Based High Intensity Interval Training and Nutrition Guide for maximum fat loss and hormone balance
5.0 (2 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
17 students enrolled
Last updated 6/2016
Curiosity Sale
Current price: $10 Original price: $30 Discount: 67% off
30-Day Money-Back Guarantee
  • 43 mins on-demand video
  • 11 Supplemental Resources
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • you will become fitter, more toned, more confident
  • have a tool you can continue to use and dip in and out from
  • understand about your hormone profile and take your nutrition to the next level, and balance your hormone to help reach your desired shape
  • you will start addressing your mindset by understanding important principles for a happier life
View Curriculum
  • You dont have to use the equipment shown but if you do then you will be able to progress to a higher level
  • Review the intro videos before starting the exercises or doing your hormone profile questionnaire
  • Review the exercise videos from each set till you are familiar with them and no longer need to refer to them

Are you 18yrs and over and want to get fitter, tone up, shape up, lose weight, increase your stamina and strength, balance your hormones, make better nutritional choices? Do you need to do exercise from home? Do you need to have a complimentary exercise regime to your existing one? Do you want short workouts of 30 minute duration which still produce results? Do you like the idea of HIIT or Rest Based High Intensity Interval Training? Do you want a programme with a lifetime access which is progressive and taylored to your body without needing a functional nutritionist? Are you fed up of struggling with food? Have you gone on all sorts of diets which worked for a bit but then backfired? Do you want to educate yourself on the hormones which play a role on body weight/ shape? Do you want to have a nutritional guide which helps you eat cleaner but is not a diet and its not about cutting out completely? Do you want to step it up in terms of nutrition without needing a functional nutritionist who costs lots and needs to do blood tests? Are you fed up of being unhappy with your body shape? Do you want to have a programme that is affordable yet extremely effective if used? Do you want to contribute to changing lives in Uganda (10% of the money goes to Whisper The Worlds Orphanage Fund)? 

If you have answered yes to 1 or more of the above then this course is for you! 

There are 2 main components and the 3rd component which is on mindset is a bonus component.

The Rest Based HIIT component is your exercise and there are 4 sets of exercises. We recommend at least 2 weeks per set but it is up to you how you progress through it. There are videos for each exercise, there is a warm up section and there is a breakdown of stretches recommended. There are explanatory intro videos on how to carry out the session exactly.

The nutritional guide is a gem and instead of keeping it for the select few, we have decided we wanted to make a bigger impact and so we are releasing it through this course! You will analyse your hormone profile through a simple questionnaire and then follow the plan guide thats best for your body based on your total score. There are explanatory videos on this too and the rest is on pdfs you can keep. This is incredible as its one step up from the generic nutritional guides out there and one step down from having to have blood tests with a functional nutritionist which is costly. 

The mindset section is a bonus as it a a big passion of mine too. There is a chance more clips will be added on there for you but its a small section to get you started! 80% of success comes from the correct psychology! 

Myself (Des) and Nicola hope you get great value out of this. That you enjoy it. That you make the most of it. 

What is life without our health? 

See you on the course! 


Who is the target audience?
  • This is for you if you want to shape up and if you have been struggling with your nutrition. You should be fit and well to carry out the HIIT part. The nutrition component can be used by itself if need be, so if you want to take a better control of your hormones without having to do blood tests with a functional nutritionist then this is great for you. The exercise component is not for you if you have big injuries or need personal guidance for exercise and the nutrition component is not for you if you have diabetes or other medical conditions that need specialist supervision.
Students Who Viewed This Course Also Viewed
Curriculum For This Course
4 Lectures 06:09

WELCOME! We thank you for embarking on this journey with us! We hope you will make the most of it and that you will enjoy it! 

Thank you for making a difference to the Children In Uganda too! Whisper has just opened a childrens hospital and will be extremely happy to receive our donations! 

As the incredible Tony Robbins says: The secret to living is giving! 

Preview 02:10

Make sure you answer the Hormone Questionnaire first and follow whichever plan your total score says you should. Note: Your guide is your lifestyle. Even if you dont get to exercise, we highly recommend you stick to your hormone balancing plan. 

After 12 weeks you can always re-do the questionnaire to see if anything has changed. If it has, then total your score and follow the plan advised. 

Its important that you read and understand the guidance for all plans. If you are vegetarian there is a separate pdf for you as extra guidance. 

Bonus recipes are to use as you wish. If you are gluten, wheat, lactose intolerant then please modify to suite you. 


Dip in and out of this whenever you need to. We recommend that you print it off and have it with you during your session so you can refer to it!


This clip explains how to actually do a session. You must understand this before you start your Sets.

The Set 1,2,3,4 chart shows you each set of exercises so have it handy. Definitely start with Set 1. There is space to make notes on weight used and repetitions but you dont have to use this if it complicates it for you.

The measurements chart is optional but will help you have proof of your progress. We recommend it, as most of us struggle to see the changes in ourselves. 

Enjoy! If you struggle to keep this up alone why dont you do it with friends? We do highly recommend however that you connect with your WHY and remember that if others quit on you, you continue your mission! 

HIIT Session
Warm Up
1 Lecture 00:51

Warm up is essential! Always do this before you start your 20 min timer! 

It gets the joints ready for action. It starts the circulation going. It helps prevent injuries, 

Preview 00:51
Set 1 Exercises
6 Lectures 03:23

Press Ups

Squat With Reverse Flys

Jumping Jacks or Star Jumps

Ab Curl With Oblique Twist
Set 2 Exercises
5 Lectures 03:29
Dead Left With Military Press

Shuttle Runs

Bench/Ball Chest Press

Side Lunge With Upright Row

Spiderman or Squat Thrusts
Set 3 Exercises
6 Lectures 04:22
Squat with Shoulder Press

Long Jump Running Back

Ball Press Up and Jack Knife

Kettlebell Lunge

Burpees/Tuck Jumps

V-Sit With Russian Twist
Set 4 Exercises
6 Lectures 08:24
3 Point Lunge with Lateral Raise

Ski Jumps

Jack Press Up

Kettle Bell Clean and Press

Bear Crawls

Plank on Ball
Stretch Section
11 Lectures 14:08

Stretching is essential! After going through the exercises a couple of sessions then you probably wont need to play the clips but you know they are there for dipping in and out of, 

Preview 01:13

Neck Stretch

Shoulder Stretch

Tricep Stretch

Glutes Stretch

Quad Stretch

Inner Thigh Stretch

Hamstring Stretch

Bonus Section
1 Lecture 02:13

If you dont control your mind, it will certainly control you! 

About the Instructor
Despina (Des) Hapeshis
5.0 Average rating
2 Reviews
17 Students
1 Course
Health and Wellness Coach

I was born in Cyprus and moved to the UK when I was 15. I am so privileged to have had so many experiences and diversity in my life. 

At uni I studied biomedical science and then I qualified as a medical doctor.

I currently have my own business. I run a fantastic team of fitness instructors and we run several fitness sessions in the community in Reading. We integrate them with mindset and nutrition which are vital! 

I am so happy for following my heart and being able to be part of people's journey! Helping people be healthy and happy is my passion and calling in life! I have a mission to help as many people find themselves again, become the best version of themselves, keep fit the fun way and achieve their health and wellness goals be it losing weight, toning up, having more stamina, decreasing pain, having some ME time, having an optimum mindset and a balanced nutrition, all together and much more! 

I have spent the last 2 years working intensely on my mindset and it has been an incredible journey of renewal and enlightenment and the journey continues. 

I send love and lightheartedness to all.