Transition Meal Plan

Be Strong can help you achieve your goals

You will soon be moving more, eating better and have a very different outlook to the one you have today. You will feel stronger both mentally and physically and be connected with people with similar interests.

“Be Strong provides an evidence-based programme that moves away from the “quick fix” mentality and dependency that is unfortunately promoted by many commercial weight loss programmes. I would love to see more approaches like this rolled out across the UK.”

Dr Paula Watson, Senior Lecturer in Exercise and Health Psychology, Liverpool John Moores University

Let’s do something special together

All this (and more!) is included in your membership

Personalised Programme and Gameplan

Our weight loss programmes are scientifically calculated and successfully address 95% of eating behaviours that cause people to gain weight. Our Gameplan adds very discreet and simple psychological advantages which will help you achieve your goals.

Lifestyle Academy

We specialise in lifelong transformations and avoid quick fixes and wins. If what we’re asking you to do makes sense, then there is more chance of you fully embracing Be Strong and enjoying the success that many others have experienced. It’s all bite sized learning with much of it video and fun quizzes.

Example from the Lifestyle Academy

Lifestyle Gamification

Motivating people to change behaviours, develop new skills, adopt healthier routines and expand their knowledge.


Inside Be Strong you are rewarded with Superstars for setting goals, watching films, reading articles, completing academy lessons, updating progress logs, using food diaries, recording a weekly weight and browsing recipes.


Collecting Superstars allows you to position yourself on the daily, weekly, monthly and all time leader boards. You’ll also be rewarded with Be Strong badges and ranks to mark your progress and achievements.

It is very popular and massively effective.

Exercise Library

We have a brilliant reputation for safely getting almost anybody active. We have lots of resources available 24/7 online, in addition to the events and challenges we regularly run.

  • Seated Exercises
  • Themed Virtual Walks
  • Balance and Stretch
  • Soul Sanctuary
  • High Intensity Interval Training
  • Monthly Challenge
  • Virtual Couch to 5K

Example from the Exercise Library


Our recipe and meal idea sections are brimming with recipes that not only taste and look amazing; they’ve all been calorie counted and categorised too. The best bit is the vast majority have been submitted by members and endorsed by others!


We do everything at Be Strong as a community, we encourage you to be selfless and promote friendship and camaraderie. It’s a formula that’s worked well for us over a number of years.

  • Discussion Forums
  • Psychology Workshops
  • Huddle Sessions
  • Private Facebook Group

Mentoring and Leadership

It’s ok people coming out with statements that ‘you need to do this’ or ‘you need to do that’. Pretty much everybody knows what they need to do, but it’s actually much easier said than done! Rick and Rachel remove all the smokescreens whilst leading and inspiring you to use Be Strong to achieve lifelong success.

“I joined Be Strong after being overweight for years, unhappy and unhealthy. Rick and Rachel reassured and advised me on how I could adapt things.

Be Strong has helped me to achieve goals I never thought I would reach and I feel happy in myself again.”

Nicola McCumskay, Nurse

Be Strong is Effective

Ebbrell, B. (2019).  The effects that the Be Strong weight loss programme has on changing participants’ relationship with physical activity and food. 

“When lockdown came, and Be Strong went digital, things really started to happen for me.

I took time to read the articles, watched every weekly knowledge film and listened to what people were saying in the weekly meetings. I loved joining in at the forums and enrolled in the Lifestyle Academy.

I now use Meal Tracker and Progress Logs daily & I’m always up there on the Superstars leader board. I was so unhealthy I was almost completely immobile, and I can now walk 10 miles without stopping.

So far, I’ve lost 7 stones in 12 months and I know I’ll get to a healthy weight.”

Amanda Bywater, Sabden

The Be Strong Story


Rick had been running a huge FREE Couch to 5K group since 2013 in a local park (and still does). He was always inundated with requests to help participants to lose weight at the same time. This was done on a very informal and successful basis, by completely refocussing their mindsets on how to best approach weight loss.

The demand was getting out of control and it needed to be addressed. Rick contacted his work colleague, Rachel, and she agreed to help Rick set up a small group to help people to lose weight – their way.

Be Strong first met in a school hall in Blackburn, Lancashire in January 2016.

2016 – 2017

Around 70 people turned up at that first session, with Rick meeting and greeting them, whilst Rachel was recording their weight with a pen and paper.

Rick then started with his very first ‘Knowledge’ session, where he spent time explaining important facts around starting slowly, making changes gradually, building incrementally and recognising true successes. The session ended with 30 minutes of all inclusive exercise.

The membership expansion was significant as Be Strong’s credibility and reputation increased. People seemed to enjoy the no pressure environment and the successes were both inspiring and infectious.

A decision was made to engage a web programmer/developer, and Be Strong invested every single penny of membership income into its digital platform. It would always underpin the long term aims of Be Strong to take what they do to a much wider audience.

2018 – 2019

Groups were now operating in Darwen, Blackburn (x2), Accrington (x2) and Clitheroe and a digital membership was launched too.

Liverpool John Moores and Leeds Universities approached Be Strong. Within a short space of time, MSc and Professional Doctorate post graduate placements, from the Exercise and Health Psychology faculties, arrived to strengthen Be Strong’s team.

In October 2018 Rick and Rachel were so busy, they had no choice but to resign from their jobs as Principal Trading Standards Officers at Lancashire County Council, to concentrate on Be Strong full time.

They felt privileged to support so many amazing people, with the trust and loyalty flowing both ways.

March 2020

This next section needs no introduction at all, the first Coronavirus lockdown started.

It was extremely fortunate that Be Strong had really heavily invested in their fully responsive website and progressive web application (PWA). Overnight, the groups went from meeting, in person, 6 times per week to a wholly digital membership.

I don’t think they could have known then, how much the next year would impact the future direction of Be Strong – for the better!

April 2021 and the future

The impact of Covid-19 instigated a total re-modelling of how they operate. They now have a completely new base at Great Harwood in Lancashire. It’s affectionately known as Be Strong HQ!

That’s where they support hundreds of people and continue to develop new approaches and methods. However, it’s the only location where they now run groups ‘in person’.

Outside of Be Strong HQ, everything is delivered digitally via the fully responsive website and the progressive web app. It allows Be Strong to completely guarantee that their consistently high standards of delivery, messaging and content are met.

Rick & Rachel also retain their leadership roles as mentors for the whole Be Strong community.

“I joined Be Strong to lose weight and gain fitness. I thought I was going to lose the good start I had made when lockdown came, with not being able to go to the sessions. Rachel saved the day recording the exercise sessions on her drive, so we could join in live or catch up later.

Rick did a ‘virtual’ 9 week Couch to 5k and got me running again! All the meetings were carried out online which was a lifesaver for me.

A weekly drop in call was also set up to get any advice needed or just have a chat. The support from the leaders and members is awesome and I wouldn’t be without my Be Strong family!”

Paul Cottam, Engineer

What’s the cost?

Be Strong costs less than a single Starbucks Caramel Macchiato each week.

If you’re ready to start straight away by enrolling at Be Strong, simply choose your payment option below and click the button to join us…

Get Instant Access to Be Strong!

Choose the right solution that fits your needs

Digital – Online

£14.99 per month

Recurring payment – cancel anytime in just 1 click of your mouse
Hassle-free money back guarantee in the first 30 days

Group – In Person

All of digital plus you can also access 2 x meetings/classes per week – every Tues and Wed at 6:15pm.

Weigh – Talk – HIIT Class

£19.99 per month

Recurring payment – cancel anytime in just 1 click of your mouse
Hassle-free money back guarantee in the first 30 days

“Rick and Rachel are inspirational, they have created a challenging but fun and supportive environment that empowers people to make pretty amazing life changes.

I have lost weight and for the first time in many years I have attained a healthy body mass index and I am happy with the way I look. There is no deliberate complication of the message as with other weight loss organisations.”

Dr Mark Sloan, GP and Be Strong Member

30 Day No Questions Asked Money Back Guarantee

When you sign up at Be Strong, you are fully protected by our 100% Satisfaction Guarantee. If you don’t feel like you’ve received value and you decide you want to cancel any time within the next 30 days, just let us know and we’ll send you a prompt refund. No hassles, headaches or hoops to jump through.

We’re confident that you’ll love your Be Strong subscription, and we won’t make you beg or invoke any silly rules or conditions – if you’re not satisfied within your first 30 days then we’ll refund you without any fuss.

Not sure if Be Strong is right for you?

Be Strong is NOT for everyone, and truth be told we’d prefer to help you figure out if it’s not right for you BEFORE you join rather than waste your time. So, let’s cut to the chase…

Who Be Strong IS for

  • Those who have tried to lose weight and lead a healthy lifestyle before, but haven’t been successful
  • People who have ‘plateaued’ and want to take their new healthier lifestyle to the next level
  • Anyone who has never lost weight before, and wants to experience the incredible exhilaration a new body and mind brings
  • Action takers, who aren’t just going to watch a few films, read a few programmes and never implement them. We provide the tools, learning and resources – but you still need to do the work!

Who Be Strong IS NOT for

  • People looking for a lose weight quick solution – if you think Be Strong is going to make you lighter overnight, we’re not the right choice for you!
  • Idea chasers – if you’re constantly chasing the next idea and never getting anything off the ground, this isn’t a fit for you. Be Strong takes commitment and focus
  • Anyone looking for a quick fix or not willing to dedicate time to Be Strong. New lifestyles take time and effort to develop and manage.
  • People expecting guaranteed results – we know that Be Strong works (because we’ve done it ourselves) but we can’t guarantee specific results from following our advice. We hate to break it to you, but no one can make that promise!

It might seem strange.. trying to talk you OUT of becoming a member – but truly if Be Strong is not the right fit then neither of us benefit. We have a vested interest in your success (you won’t stick around long if we’re not helping, right?) – and that all starts by making sure that Be Strong is right for you before you join.


“As a result of putting the advice given in to practice, I am fitter than I have ever been, the lightest I have ever been and I look forward to exercise in a way I never thought I would.

Be Strong is all inclusive, the advice is simple to follow, and the science works.

Everything is explained in easy, down-to-earth, normal terminology. If you want to change a few things in your life, give Be Strong a try.

If I can make a few positive changes and have a huge impact on my future, then so can you!”

Sid Makinson, Sound Engineer

“I hold my hands up to being the Queen of diets – I’ve tried them all! From Slimming World to Slimfast, I’ve been there. Be Strong makes sense – create a calorie deficit and you’ll lose weight, it’s a maintainable way to live! No fads! No quick fix! Just strategies to live your life and enjoy the food you eat!

I can’t thank Rick and Rachel enough for their understanding, support and advice on my weight loss journey – I’ve a long way to go but I know that Be Strong will get me to where I want to be.

I can’t recommend Be Strong enough!”

Tracie Wilson, Teacher

“I cannot stress enough or sing their praises high enough.

Rick and Rachel are literally life changers, they are knowledgeable about losing weight and getting fitter, but they are more than that, they are empathetic, supportive and always available if you need more support, as I often do.”

Debbie Hurtley, Civil Servant

Frequently Asked Questions

How long will I have to wait before receiving my programmes?

When you sign into your new account with us, there are some basic questions to answer so we can perform some calculations. Once you’ve answered these, your programmes will be available straight away.

How long will it take for me to lose weight?

Our average weight loss rate is equivalent to 7.5 stones (47.62 KG) per year! If you have a lot to lose and need to lose the weight faster, and safely, we can advise on that too.

Will I not just put the weight back on like I’ve always done in the past?

We hope not. Be Strong gives you all the information you need to adjust your lifestyle and break the cycle of any bad eating habits you may have. Its a learning experience, best of all we keep it really simple all of the time.

Do I have to exercise or move more?

No – but we would love you to try!  We provide you with access to online exercises, but if they’re not for you, then your programmes, weight tracker, meal tracker, community, recipes and courses are more than enough to help you achieve success. 

All are completely free of charge with your low monthly subscription.

Why should I become a member today instead of waiting?

It’s time for you to take action. Simple as that. If you really want to have a successful, lifelong weight loss, then you need somewhere to get answers to all of your questions – especially the ones you don’t know you have yet. You need support, community, and most of all… accountability! Be Strong is that place. If you really want to make a difference, the time is now.

Is all of the content available to me straight away or is it time-released?

You get access to everything already inside Be Strong straight away! No waiting for anything to be released to you on a delay, just jump in and start making use of all our programmes, tools and resources straight away. We regularly update and add new material too.

Do I receive anything in the mail when I join?

No – everything is delivered entirely online, although there are lots of programmes and other things such as recipes which you can download and print at home.

What if I don’t enjoy Be Strong?

We know you will LOVE Be Strong, however, if for whatever reason you’re not 100% satisfied in any way we have a 30 day money back guarantee (no questions asked). We want you to succeed, and know that if you become a member of Be Strong and really put your heart and soul into it… you will see amazing results!

What happens if I decide to cancel my membership?

Obviously we’d love it if all of our members stuck around forever – but the reality is that people achieve success and move on! So, if you do decide to cancel obviously we’ll be very sad, but if you’re intent on leaving then you’ll be able to do so with just 1 click of a mouse.

Can I access the content released at Be Strong during my membership once I cancel?

No. Your subscription entitles you to enter the members area and access the content released prior and during the duration of your membership. If you cancel or do not renew your membership you will no longer be able to access the content inside Be Strong.

If there’s anything at all that you’re not certain about, anything we haven’t made clear; any concerns or questions then please do contact us and we’ll help you out.

“We want you to know that we’ve walked in your shoes. Rick lost 12 stones and I lost 6, after many years of being unsuccessful.

We’ve developed a weight loss and lifestyle change method that worked miracles for us, and it can do the same for you!

It becomes who you are and what you do, because it fits in with you.”

Rachel, Co-founders of Be Strong