The Barbados Method
The way you felt
on holiday.
At home.
An 8-week programme built around what actually changed in Barbados — and how to keep it.
One-time payment
£57
Instant digital download · Yours forever
Instant access · PDF download · No subscription
You came home from Barbados feeling genuinely different.Fitter, lighter, sleeping better, moving well. Two weeks later that feeling is fading — and you're not sure how to get it back. This programme is exactly that.
Who this is for
Built for the person who knowswhat they're capable of.
You've experienced what consistent training, good sleep, and unhurried mornings actually does to your body. You don't need convincing — you need a plan that fits real life and a trainer who's already worked with you.
- You trained in Barbados and want to maintain the results
- You're returning to exercise after a break and want a structured restart
- You've tried generic programmes before and found them impossible to stick to
- You want something that fits around a busy life — not a second job
- You're ready to feel like you did on holiday, at home
“I came home fitter than when I arrived. I didn't want to lose that feeling.
Lucy N. · Holiday Client · Two-week stay
What's inside
Everything you need.
Nothing you don't.
Eight weeks of structured training, practical nutrition guidance, Barbados-inspired recipes, mindset support, and progress tracking — all in one download.
8-Week Workout Plan
Three sessions per week, 45 minutes each. Written out exercise by exercise — sets, reps, rest.
- —Full kit, bands-only, or bodyweight options
- —Progressive — builds week on week
- —Technique guidance on key movements
- —Rest day recommendations
Nutrition Guidance
A practical approach to eating well — no calorie counting, no restriction, no misery.
- —Simple plate method explained
- —Protein, hydration, pre/post workout
- —Eating out guide
- —Gluten-free options throughout
Barbados-Inspired Recipes
16 recipes built around Caribbean flavours — adapted for UK kitchens and real life.
- —Jerk-spiced chicken rice bowl
- —Plantain and egg breakfast scramble
- —Bajan-inspired black bean soup
- —Mango and ginger smoothie and more
Mindset & Lifestyle
One short read per week. Honest, practical, written in plain language — not corporate wellness speak.
- —Sleep and recovery
- —Consistency over perfection
- —What to do when you fall off
- —Building a health identity
Progress Tracking
Weekly check-in templates that measure what actually matters — not just the number on the scale.
- —Energy, sleep, strength markers
- —How clothes fit, movement quality
- —Weekly reflection prompts
- —End of programme assessment
The Full PDF Guide
Everything in one beautifully designed document. Download once, use forever. No app required.
- —Instant access on purchase
- —Works on phone, tablet, desktop
- —Print-friendly version included
- —Yours to keep indefinitely
The programme
8 weeks. 4 phases.
01
Weeks 1–2
Reset
Easing back into consistent movement. Lower intensity, focus on movement quality and building the habit. Mirrors how your first sessions in Barbados felt.
02
Weeks 3–4
Build
Intensity increases. Strength becomes the focus. Progressive loading, compound movements, sessions that leave you feeling like you've done something.
03
Weeks 5–6
Push
The hardest weeks. Circuits, kettlebells, full progressive overload. This is where the results compound. You'll be surprised what you're capable of.
04
Weeks 7–8
Sustain
Pulling back slightly, cementing the habit, preparing for what comes next. The transition from programme to lifestyle. This is where it becomes permanent.
From clients
Real people. Real results.
Stacey has been absolutely epic. She's versatile with the training, adapts on the fly and isn't afraid to absolutely cane you when necessary!
Rachel Murphy
Holiday Client · Kickboxer
Her interest in figuring out my goals and setting a programme to match was an absolute win. Each session built on the former, growing from strength to strength.
Rachel
COO, Barbados Fertility Clinic
I came home fitter than when I arrived. I will definitely train with Stacey again — and I'll be taking this programme home with me next time too.
Lucy N.
Holiday Client · Two-week stay
15+
Years Training
Your trainer
Built by someone who trains holiday clients for a living.
I'm Stacey — a CYQ-certified personal trainer based in Barbados. For over 15 years I've been training holiday clients on the island, watching what happens when people finally have time to train properly, sleep well, and move every day.
The Barbados Method is built around what I've observed in over 100 clients — what changes, why it changes, and how to replicate those conditions at home. It's not theory. It's what works.
Ready to feel like
you did in Barbados?
Eight weeks. Three sessions a week. Everything you need to maintain what you built on holiday — and take it further.
One-time payment
£57
Programme length
8 weeks
Sessions per week
3 × 45min
Instant digital download · No subscription · Yours forever