Online 8 Week transformation

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Shona Alison Foster
5 years ago
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1 Online 8 Week transformation Introduction Welcome to your 8 Week online transformation. During this time, you are going to be challenged to push your body to try things you perhaps haven t yet experienced. The transformation process is made up of many variables however we are going to focus on the three listed and outlined below: 1. Training sessions 2. Recovery & Sleep 3. Nutrition If you follow the main principle and layout of this plan for the next 8 weeks you are going to feel stronger, healthier, and start to transform your lifestyle into what you truly desire it to be. Before starting you need to take the following measurements and photos to track your progress (These can be recorded in the progress sheets found in your ). These measurements also need to be repeated at the beginning of week 4 and end of week 8: Weight Waist circumference Hips circumference Chest circumference Front photo Side on photo Please be aware photos taken with more revealing clothes such as underwear can help when looking at progress later on. Don t worry you won t be asked to share these photos, unless you want to of course, but it s really important you take them so that you can see and track the changes yourself. Now these basics are understood let s get started and down to section 1.

2 1. Training sessions The layout of the workout is very straight forward and easy to follow. Attached to this should be a link to each of the 5 videos which you need access to. You can download these to use at your own convenience and on any device you wish. Just click on the link and use the download option. There are three main sessions (S1, S2, S3) as well as a warm up and cool down session. It is important before taking part in any of the main sessions you play the warm up video. Following any of the sessions YOU MUST complete the cool down video. The sessions which you are about to take part in and complete over the next 8 weeks are made up of three different types of training as follows: 1. HIIT TABATA 2. LADDER 3. OTMEM (On The Minute Every Minute) The principle of this program requires you to rotate the 3 sessions each week. This requires you to complete each session at least once a week for the first 3 weeks. The plan requires an increase from week 4 building to 6 sessions per week by the end of the 8-week plan (please see training plan below). The sessions are only going to take you minutes. It s about making time to fit this in. The luxury you have is this is a home plan. No driving to and from the gym, just get your kit on, work hard and train. Training Plan: Week MON TUES WEDS THURS FRI SAT SUN 1 S1 S2 S3 REST 2 S2 S3 S1 REST 3 S3 S1 S2 REST 4 S1 S2 S3 S1 REST 5 S2 S3 S1 S2 REST 6 S3 S1 S2 S3 S1 REST 7 S2 S3 S1 S2 S3 REST 8 S1 S2 S3 S1 S2 S3 REST Key: S1 = Session 1 S2 = Session 2 S3 = Session 3 Now on to section 2. Recovery & sleep

3 2. Recovery & Sleep In order to help the transformation and to become a better version of you, sleep is going to play a huge role. Since health and lifestyle have become a bigger focus for people in recent years the media and numerous University studies have looked into the benefits of sleep. According to this research there are many benefits to sleep. Below I will discuss my reason why sleep is important. Firstly it is important to point out sleep is when you are repairing and the body rebuilds, meaning eventually, we will no longer function in the optimal way if we have a lack of it. Would you stop a hair cut half way through and expect it to be ok and how you wanted it? So make sure you don t cheat on sleep. Below are some really important reasons why sleep is important to this transformation and why you need enough of it. 1. Sleep increases your ability to make informed decisions When you are tired the first thing your body is looking for is a pick me up or some energy. Think about this. How many times have you had poor sleep for a period of consecutive days and you find you are picking at everything and anything bad when it comes to nutrition? If you have had enough sleep the level of hormones and the chemical reactions in your brain will tell your body the right things. For example a lack of sleep would result in the body craving sugar and anything that will keep it going. Therefore having the right amount of sleep will lead to better informed decisions (physiological choices being made). 2. You are less likely to get sick if you sleep enough A lack of sleep each night can lead to the Immune System becoming suppressed. A suppression of the Immune System will more than likely lead to Illness or sickness. Our Immune system is how we fight off infections, germs and cancer. Thinking about it is a bit like a golfer being asked to try and beat his opponent but only using a putter because the night before he forgot to pack the rest of the clubs. In very unlikely circumstances he might still win but the opponent with all his clubs is a lot better prepared and is most certainly going to win. Think of sleep in the same way as preparing the golf clubs the night before. In other words a lack of sleep it going to leave you wide open to infection, which no doubt will stop you training if you get sick, which in turn could lead to eating the wrong foods. 3. Sleep enough to maintain your current shape and figure. Watching your weight can be as simple as getting a good night's sleep. Lack of sleep can make you put on weight by drastically slowing your metabolism down, according to a study by scientists at Uppsala University in Sweden. The researchers suggested getting plenty of sleep might prevent weight gain. Although this is not conclusive and is just one study we must take this kind of

4 research seriously as lack of sleep shows mostly negative impacts on the body function. 4. Enough sleep and you will train better The better you train the more likely this transformation is going to have an effect on you in a positive way. Sleep has been shown to have a positive impact on athletic performance. A study monitoring 5 Australian swimmers who had increased their sleep to 10 hours a night found they had faster times as well as quicker reaction times. All said and done sleep is going to play a major part in transforming your lifestyle. We can all chose to go to bed that little bit earlier but rarely have the opportunity to wake up any later. The solution with this is to control the controllable as far as sleep is concerned. Now on to section 3. Nutrition.

5 3. The Nutrition Plan The Nutrition plan is simple: stick to it and you will achieve amazing results! Nutrition is KING. Whilst a great training session or programme can be awesome, it doesn t make up for poor nutrition. One of the biggest differences we see from our clients, who have achieved incredible results, is where nutrition has been the focus and they recognise the importance of fuelling their body with real food.. What you eat is key to everything and how your body reacts is not a surprise. Put simply if we fill our body with chemicals and processed foods, our body is going to try to survive on this. As a result it will store as much of it as fat, starving the body of nutrients that you need to function on a daily basis. These are call micronutrients or known as vitamins and minerals. Many studies and TV programmes have investigated interventions. These show large groups of people who were previously low in micro nutrient consumption have significantly increased health benefits and in some cases even cured medical conditions. (Malnutrition or malnourishment is a condition that results from eating a diet lacking in nutrients and therefore causes health problems). It is important to eat as freshly as possible, but also to recognise we can t eat clean 100% of the time. It just isn t sustainable for life. The key is to work out what you like to eat and then find the healthiest version of it, allowing for some days to be a little worse than others. If you can get a balance of about 80% clean and 20% as we know it that should be a happy balance. For years fitness professionals have been searching for an answer to this. The truth of the matter is eating better and moving more really does work. If this is the case then we have to ask a question? What is it that makes so many people fail? Why don t we all achieve great results? Simple answer as well. It s about the psychology and the relationship between person and food. Essentially the food is a fuel; however through childhood and society we build relationships with food, which can teach us, food is about pleasure. Of course it will continue to be, however we are just going to control it a little better. Throughout this process it will come down to how much you want it, not willpower, but how much you want to change and desire to be better. We have outlined a suggested meal plan, which will give great results if you stick to it. The difference between our meal plan and others is you will be eating real food most of the time. Please use the recipe book to substitute other meals to your particular taste. The idea of the following meal plan is to make sure your body has all the right micronutrients inside the system. This will allow the system to work more efficiently when burning fat and increasing health. The second benefit to the nutrition plan is it will teach you how to have conventional meals in a healthier way. It is then about compromise after that. Here are the first two weeks of the nutrition plan for you to follow. Please note all results are subject to individual differences, however following this plan will give you optimum results for you as an individual.

6 Please note the numbers in brackets correspond to the page number the recipe can be found on. Week 1: Day Breakfast Lunch Dinner Snacks Monday Crunchy cottage cheese (20) B.C.T.A. (32) Quick fish stew (65) Tuesday Spiced apple power porridge (21) Lentil, sweet potato & coriander stew (33) Chilli con cauli (63) Wednesday Bacon & egg frittata (22) 0-mega salad (34) Chickpea stew (61) Thursday Breakfast burrito (23) Cauliflower chicken (38) Fragrant fish stir fry (64) Friday Summer pancakes (24) Fiery fries (42) Hot Thai pie (69) Saturday Fruit & nut porridge (25) Chicken Meatballs (41) Satay spice kebabs (76) Sunday Egg in a cup (26) Salmon asparagus (43) Traditional Sunday roast (homemade)

7 Week 2: Day Breakfast Lunch Dinner Snacks Monday Thai coconut quiche (27) Sesame chicken (40) Spinach & ricotta pizza (70) Tuesday Piled-high protein brekkie (28) Tuna & sweet potato crunchy salad (45) Chicken nuggets (62) Wednesday Fruit & nut porridge (25) Lentil pepper soup (46) Sizzle steak (67) Thursday Egg in a cup (26) Egg and ham salad (47) Spicy Thai burgers (75) Friday Spiced apple power porridge (21) Hambled eggs (48) Thai red curry (66) Saturday Poached salmon protein brunch (31) Steak strip salad (44) Lime chicken fajitas (77) Sunday Allowable English brekkie (29) Tomato & basil soup (50) Traditional Sunday roast (homemade)

YOUR NAME NUTRITION ADVICE AND PLAN

YOUR NAME NUTRITION ADVICE AND PLAN Nutrition analysis STATS Weight 80kg Body fat 20% Priority Profile INSULIN Neurotransmitter Balanced GOALS Lose body fat - 78kg target Increase performance Structured