KIM BEACH MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE

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Ralph Wells
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1 KIMBEACH.COM Updated: Nov 2016

2 KIM BEACH MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE

3 FAQ'S What you need to know about the #noexcuses program and how it can best benefit you. Where can I find the portion sizes? CARBS: Stick strictly to the portion sizes for your carbs being sweet potato, brown rice and quinoa (occasionally rye bread, mountain bread, etc). PROTEIN: Remember from your notes protein has minimal effect on your blood sugar so by having a little more or less it won t affect your results so work on around 100 grams. Be sensible so when it comes to turkey or leg ham work on 2-3 slices. FATS: Look at around the size of your thumb, always a small amount but very important to get them in meals 4, 5, 6. You will see in the comments section regarding portion size and instructions. Vegetables: unlimited, the greener the better. The starchier vegetables need to be limited though such as sweet potato and pumpkin (as these are a good source of carb and should only be consumed in meals 1,2,3.) Berries: ½ cup. Chia Seeds: 1 teaspoon. NB: You can swap protein, carbs and fats as required. e.g. If you don't eat pork, swap this for chicken, eggs, etc. When you say brown rice, is that portion sized cooked or raw? The brown rice and quinoa portion sizes are all based on the ingredient being cooked. Can I have cous cous or pumpkin instead of the other starchy carbs on the eating plan? Yes as long as you stick to the portion size. Where do corn and carrot fit into the eating plan? Try to keep carrot to meals 1,2,3 raw carrots sticks are great but they are a little starchy. Try to avoid corn whilst you are on the program. When it comes to buying tuna, what do I have to look out for? Per 95 gram tin you want both your sugars and fats to be less than 5 grams. Alternatively get tuna in spring water and spice it up yourself with your favourite spices. Smoked Salmon: 2 slices per serve

FAQ'S Food List #noexcuses The basic principles of the programs are meals 1,2,3 with a good source of carbohydrates and protein, and meals 4,5,6 with good fats and protein.

4 FAQ'S Food List #noexcuses The basic principles of the programs are meals 1,2,3 with a good source of carbohydrates and protein, and meals 4,5,6 with good fats and protein. protein has minimal effect on your blood sugar so by having a little more or less it will not affect your results negatively. Milk almond is best or rice or soy is fine carbohydrates to be had in meals 1,2,3 paired with Chicken tenderloins, breast, kebabs in the programs meal plan Oats Quinoa FAQ's 2016 about the size of your fist or around 100gms Carbohydrates below are your good sources of protein. ½ cup serving size unless stated otherwise KIM BEACH Protein remember your protein should be Brown Rice Sweet potato Burgen Rye bread Mountain rye bread 4 bean mix Others; coucous, pumpkin, Gluten Free weetbix, etc. Egg whites Fish perch, cod, barramundi Lamb Mince lean Pork Salmon Smoked salmon 2 slices Prawns Tuna Cornbeef Roast beef Good fats Steak Olive oil Turkey 2-3 slices Sesame seeds Leg ham 2-3 slices Avocado Almonds Yoghurt Chobani Almond butter Vegetables unlimited, the greener the better. Pure peanut butter Limit starchy vegetables such as carrot, peas, Pine nuts parsnip, snow peas, to meals 1,2,3

5 FAQ'S FAQ's 2016 KIM BEACH How long with deviled eggs, brown rice, quinoa last in the fridge? A good 4 days. I can't eat Gluten. What can I do? Swap Oats for Gluten free Weetbix, quinoa flakes or a savoury omelette with some grated sweet potato through it (3 egg whites / 1 yolk). Swap mountain bread for another good source of carbs, or swap the whole meal for another option as long as it is the same meal number. Can I cook my oats? Yes you can cook your oats if you would like to. Remember your portion size is 1/2 cup good carbs, so if you are eating your oats raw, keep it as 1/2 cup. If you decide to cook your oats, reduce to 1/4 cup raw as the volume doubles when cooked (i.e. 1/2 cup cooked oats). Can I have milk in my coffee? It is best to have black coffee as it boosts your metabolism and also when you are trying to get lean dairy is going to negatively affect your results. If you get a café coffee ask for the milk on the side so they don t fill the whole cup up with milk and just put a dash in also try alternating one day a weak black coffee and the next day a coffee with a dash of milk. Can I have diet soft drink? Diet soft drink is not going to fuel your body in anyway so there is no point in having it. If you need bubbles have sparkling water with a big squeeze of lemon and/or lime. Can I have alcohol whilst on the program? Try to avoid having alcohol as it will affect your results. Having said that if you do want to have a glass, red wine or vodka lime and soda are good options. Can I swap the meals in the eating plan with the recipes on Kimbeach.com? Your aim is to get your blood sugar as stable as possible in order to put your body into a fantastic position to burn fat. Sticking to the #NOEXCUSES eating plan will get your great results. Once the 8 weeks is up feel free 1-2 times a week to treat yourself with one of the recipes on my site but right now it is time to focus on getting results. I can't eat dairy, what can I do? You can use goat's milk, cottage cheese, etc. or swap the entire meal for another option with the same meal number.

6 FAQ's 2016 KIM BEACH FAQ'S What protein powder do you recommend? I recommend Farmers Choice Protein Powder. It is Australian owned and made 100% natural. Kim loves it and it tastes great. You can purchase it from here: Should I still eat all of my meals during the day if I am adding in a protein shake? Yes definitely, the protein shake is to be mixed with water and had after your weights sessions only as an addition to your daily meals. My husband would like to do the program with me, how do I adjust the program to suit him? Increase his carbs up to 1 cup (no more) e.g. 1 cup brown rice. Increase his protein to around 200 grams and keep his fats the same. Again vegetables are unlimited, the greener the better. How can I make it family friendly? Add rice, pasta or sauce to the evening meals for the kids and the whole family will love the variety in #noexcuses Food plan. I am a shift worker how should I adjust the program to suit me? When you wake up, no matter what time make your first meal a meal 1 option and then continue on as per the eating plan. If you need to add in an additional meal for the day make it a meal 4 option. Make sure you meal before you go to bed is a combination of protein and good fats, NOT carbs (e.g. meal 4 option). Can I swap my training sessions around? You can swap your cardio sessions around but make sure you get your weight sessions in with enough rest as per the program between workouts. Can I count a pump class, RPM, gym class, etc. as a weight sessions? Classify these as your cardio for the week. I would suggest completing my weight sessions to track your performance over the 8 weeks and see your improvements. Can I substitute meals? You can substitute meals as long as they have the same meal number. Steer clear of having fruit and yoghurt continually for meals 2 and 4, and rye bread no more than twice a week.

7 FAQ'S What size Weights should I be using? Adjustable hand weights are your best choice as every weight session you should improve on your previous by either reps or weight. If the last session you managed to get 5 reps out on your last set, then make it your goal to get 6 or 7 reps. If you are able to get 8-10 reps out on your last set, it is time to increase the weight. You can purchase these adjustable dumbbells in Kim's Kit here: I am starving, what can I do? Increase your protein slightly and make sure you get your good fats into meals 4 and 5 as this will keep you satisied and also curb any sugar cravings you may be experiencing. Remember if you are not eating enough your body will not release any fat it will hold onto it. Stick to the eating plan and train hard. I am struggling to eat all these meals. Do I have to eat all 5-6 meals a day? Stick with the food plan. It can take a good week for your body to adjust, however once your metabolism starts to fire, you will be hanging for the next meal. Stay consistent as you will be training hard so you need to fuel your muscle Secondly make sure you are eating enough - after training your body will need fuel, stick to the eating plan. Should I see continuous weight loss through the 8 weeks? We suggest you weigh in weeks 1,4,8 and there may be some fluctuations along the way but you need to think of the 8 weeks as a time to get you into fantastic rhythm, and to create a new lifestyle, not by checking the scales each week. Don't let your emotions by determined by a number. Results will come by you training hard and staying consistent over the 8 week period. I am really tired and fatigued, what can I do? During the first couple of weeks you may feel tired, dizzy or just not yourself, stick with the program. Once your body has adjusted to your changes you will start to feel great. Make sure you are getting enough rest. This training program is tough so your body needs to recover.

8 FAQ'S FAQ's 2016 KIM BEACH Helpful tips for New Zealanders. 1. Squash in stage 1 is not pumpkin or butternut squash. In Australia squash is a type of flat round zucchini. We recommend swapping squash for zucchini. 2. Instead of Chobani yoghurt, use Anchor Greek style or the DeWinkles unsweetened yoghurt. Both are high in protein and low in sugar/fat. 3. For your Rye bread, go for Freya's Rye and mountain bread is often Gerry's Wraps branded. 4. Any type of fish is fine for Perch. often Terakihi or frozen is fine. with either more reps, more weight or running fast or longer etc. If you have 5-10kgs to reach your goal weight, you can restart #noexcuses for round 2 and stay in the Facebook group for 10 weeks for an additional fee. If you are a couple of kilos off, or have reached your goal, check out #noexcuseslife which is designed to help you maintain your weight loss and add in more variety of the program giving you freedom and an idea on how to incorporate regular social events into your health and fitness journey. What to do after you have completed the program? You should have a great understanding of the principles of the program. The basic structure is Carbs + Protein meals 1,2,3 and Good Fats + Protein meals 4,5,6. Stick to eating good foods that will fuel your body and the most important thing is to keep your rhythm DO NOT stop training hard, every session you should be looking at doing better than the last If you are ready to take it up a notch, and ready for the next challenge, definitely give #nolimits a go. It is a strict and intense program to shred your body down and show you what is possible. if you have any questions, please my team and I on info@kimbeach.com and we can help.

FAQ'S If you feel constipated please try the below to help: KIM BEACH FAQ's 2016 - Green Tea - fantastic at aiding digestion - Add in 1 raw carrot cut into sticks for meal 2, each day - Make sure you

9 FAQ'S If you feel constipated please try the below to help: KIM BEACH FAQ's Green Tea - fantastic at aiding digestion - Add in 1 raw carrot cut into sticks for meal 2, each day - Make sure you have your psyllium husks on your oats - Add 2 tsp of olive oil over your veggies at night - Make sure you are getting your green veggies in, especially broccoli - Very importantly make sure you are consuming 2L of water per day (not including the water your drink during your workout). - Also a big thing that will make a difference is having 2 glasses (250mL) of water with half a lemon squeezed each morning before you have breakfast

10 MEAL EXAMPLES Here are some pics of some of the meals in the program and also some of the products, so that you have a visual. Meal 1 - Oats soaked overnight Meal 2 - Tuna, sweet potato, greens Meal 2 - Sweet Potato deviled eggs Meal 3 - Chicken and sweet potato salad Meal 3 - Tuna and sweet potato salad Meal 3 - Nori wraps with sweet potato Meal 2 or 3 - Tuna & sweet potato Patties Meal 4 - Turkey Cups 1 Meal 4 - Egg white with avocado Meal 4 - Smoked Salmon wrap Meal 5 - San Choy Bow Meal 6 - Egg white wrap with berries

Also if your regular email is different to the one that you signed up with please provide this in your email. Any other questions?

11 KIM BEACH FAQ's 2016 If you are wanting to purchase either the gym version or the home version of the #NOEXCUSES program for just $20.00, so that you have both versions you can do so by ing and my team will get that organised for you. Also if your regular is different to the one that you signed up with please provide this in your . Any other questions? Please post in the Facebook group and the team will get back to you within a couple of hours. CONTACT E: info@kimbeach.com W: kimbeach.com.au

KIM BEACH FAQ's 2016 MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE

KIM BEACH FAQ's 2016 MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE KIMBEACH.COM Updated: Feb 2016 MY PASSION IS HELPING BUSY WOMEN LEAD A FITTER, HEALTHIER LIFE What you need to know about the #noexcuses program and how it can best benefit you. Where can I find the portion