YOUR 21 DAY SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson HODGSONHEALTH.COM

Size: px

Start display at page:

Download "YOUR 21 DAY SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson HODGSONHEALTH.COM"

Dora Howard
5 years ago
Views:

YOUR 21 DAY 3 SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax,

1 YOUR 21 DAY 3 SUMMER HOLIDAY BOOST ' By Ryan & Elly Hodgson No portion of this book may be used, reproduced or transmitted in any form or by any means, electronic or mechanical, including fax, photocopy, recording or any information storage and retrieval system by anyone but the purchaser for their own personal use. This manual may not be reproduced in any form without the express written permission of Ryan and/or Elly Hodgson. The information in this program is for educational purposes only. The information in this program is based on my own personal experiences and my own interpretation of research. It is not medical advice and we are not medical doctors. The information within this program is meant for healthy adult individuals. You should consult with your physician to make sure it is appropriate for your individual circumstances. Keep in mind that nutritional needs vary from person to person depending on age, sex, health status and total diet. If you have any health issues or concerns please consult with your physician. Always consult your physician before beginning or making any changes in your diet or exercise program for diagnosis and treatment of illness and injuries and for advice regarding medications.

Follow this by the letter and you will lose weight, and see significant shape change to your body in 21 days, plus the extra feel good factor that will be achieved through

. To lose weight To tone up To feel better about yourself To feel higher in energy Things you need for this program to be successful: A positive attitude An open mind Smart phone /

2 Follow this by the letter and you will lose weight, and see significant shape change to your body in 21 days, plus the extra feel good factor that will be achieved through nourishing your body. Within 21 days you can expect.. To lose weight To tone up To feel better about yourself To feel higher in energy Things you need for this program to be successful: A positive attitude An open mind Smart phone / step tracker A bit of space to do the exercises home or gym based BEFORE YOU START Take before photos & Take measurements of your waist, chest and hips Take your weight first thing on the morning of the first day before eating or drinking anything. Go shopping with the shopping list Plan when you will do the workouts

First things first no matter what anyone says you can't outtrain a bad diet - something we have learnt the hard way with running ourselves into the ground to maintain our shape when we weren t eating

3 First things first no matter what anyone says you can't outtrain a bad diet - something we have learnt the hard way with running ourselves into the ground to maintain our shape when we weren t eating the right foods. We have chosen meals of REAL food daily to boost our bodies with nutrients. So over the 21 days you will get some variety, an insight into food choices without having to go for the same foods all the time. N.B if following a specific diet - Feel free to contact us and we can make adaptations to suit N.b you may need to adapt shopping list if there are any protein choices changed.

4 DIET - So here goes, your 7 day nutrition plan - we don t like the word diet as it s usually a temporary thing. Eat similar to this each day then you ll be shedding the lbs until you re at a healthy happy weight as this plan is how we would suggest eating daily most days. Side note - we have made the portion sizes generalised and may need to be adapted to cater for those with a higher BMI - talk to us about your appetite and energy levels. Each day you need to drink at least 2 litres of water, if you struggle with that, having some lemon with it can be a good way to add some flavour to the usual bland water. During these 7 days 1 day will be off plan - we do suggest to stay within your calories but have the choice and flexibility of foods you enjoy. Each day ensure to have Calorie additional snack / meal option of choice- we like to ensure we boost a healthy relationship with food. If you follow intermittent fasting feel free to combine meal 1 and 2 together. Don t forget to share pictures of your meals with us.

5 Start every morning with a pint of water and a black coffee. DAY 1 Breakfast 65g of porridge oats and 1 scoop of diet whey protein Mid morning snack 2 rice cakes and 15g of peanut butter Lunch 125g wholegrain rice, 150g chicken breast and a low fat dressing or condiment (we use lighter than light mayo) green veggies of choice. Mid afternoon snack 20g almonds and a choice of 1 piece fruit. Evening meal 180g turkey mince, 50g new potatoes with a teaspoon low fat spread on and vegetables DAY 2 Breakfast 2 boiled eggs with 2 slices of wholegrain toast, low fat spread. Mid morning snack 150g natural yoghurt with a 10g of honey and mix one scoop of protein Lunch 125g of rice, a tin of tuna in spring water and 6 small tomatoes Mid afternoon snack 1 chopped apple Evening meal Fajitas - using 180g chicken breast cooked in fajita spice, green vegetables and lettuce wraps served with mashed 45g avocado. DAY3 Breakfast 65g of porridge oats and 1 scoop of diet whey protein Mid morning snack 1 wholemeal pitta bread with 30g cottage cheese. Lunch 150g wholegrain pasta with a tomato based sauce with 150g protein source of choice Mid afternoon snack 1 medium banana Evening meal 125g salmon fillet with stir fried veggies and cauliflower rice.

6 DAY 4 Breakfast 2 boiled eggs with 2 slices of wholegrain toast Mid morning snack a protein shake and 1 piece of fruit. Lunch 150g chicken breast, salad leaves and tortilla wrap, (optional low fat salad dressing) Mid afternoon snack 1 chopped apple and 15g nuts of choice. Evening meal 200g lean beef steak, 200g roasted vegetables in 1cal spray DAY 5 Breakfast 3 egg white omelette with 2 veggies of choice and 1 slice of wholemeal toast. Mid morning snack 15g peanut butter and 2 rice cakes Lunch 1 tin of tuna in spring water and a wholemeal pitta bread with salad of choice. 1 chopped apple Mid afternoon snack a protein shake and sugar free jelly pot (10 calories) Evening meal 180g serving of a protein source of choice with 150g sweet potato cut into wedges. DAY 6 Breakfast 2 poached eggs on 1 slice of wholemeal toast. Mid morning snack a protein shake and 1 medium banana. Lunch 150g Sweet potato and 1 tin of tuna with 1 tablespoon of lighter than light mayo Mid afternoon snack 1/2 scoop whey protein with 150g natural yoghurt Evening meal Spaghetti Bolognese using 180g Turkey mince served with 75g cooked spaghetti Day 7 - Your day of choice- Stick to calories but cater your favourites.

7 (Vegan Friendly- Adaptable based on prefered options also - discuss with Ryan and Elly) DAY 1 Breakfast 65g of porridge oats and 1 scoop of protein Mid morning snack 2 rice cakes and 15g of peanut butter Lunch 125g wholegrain rice, 150g Protein source and a low fat dressing or condiment green veggies of choice. Mid afternoon snack 20g almonds and a choice of 1 piece fruit. Evening meal 180g Protein source, 50g new potatoes with a teaspoon vegetables DAY 2 Breakfast Tofu Scrambled 2 slices of wholegrain toast and veggies, Mid morning snack 150g vegan friendly yoghurt and mix one scoop of protein Lunch 125g of rice, 1 Source of Protein and 6 small tomatoes Mid afternoon snack 1 chopped apple Evening meal Fajitas - using 180g Protein source, lots of different veggies cooked in fajita spice and lettuce wraps served with mashed 45g avocado. DAY3 Breakfast 65g of porridge oats and 1 scoop of protein Mid morning snack 1 wholemeal pitta bread with 45g mashed avocado. Lunch 150g whole grain pasta with a tomato based sauce with 150g protein source of choice Mid afternoon snack 1 medium banana Evening meal Home made vegan curry

8 DAY 4 Breakfast Scrambled tofu with 2 slices of wholegrain toast Mid morning snack a protein shake and 1 piece of fruit. Lunch quinoa salad, 150g protein source with green leaves, (optional low fat salad dressing) Mid afternoon snack 1 chopped apple and 15g nuts of choice. Evening meal 200g Protein source, 200g roasted vegetables in 1cal spray DAY 5 Breakfast Overnight soaked oats (65g Oats, frozen berries, protein and 100g vegan friendly yoghurt- soak overnight) Mid morning snack 15g peanut butter and 2 rice cakes Lunch Protein source and a wholemeal pitta bread with salad of choice. 1 chopped apple Mid afternoon snack a protein shake and sugar free jelly pot (10 calories) Evening meal 180g serving of a protein source of choice with 150g sweet potato cut into wedges. DAY 6 Breakfast Vegan sausages 1 slice of wholemeal toast. Mid morning snack a protein shake and 1 medium banana. Lunch 150g Sweet potato and Protein source with 1 tablespoon of lighter than light mayo Mid afternoon snack 1/2 scoop whey protein with 150g vegan friendly yoghurt Evening meal Courgetti bolognese using Seitan Day 7 - Your day of choice- Stick to calories but cater your favourites.

9 EXERCISE Now we get onto the exercise part of it, or we like to call it the activity because we want it to fit around your lifestyle. Most people will stick to this part, however, we believe that 80% of the results will come from what you ve already read, so I take it you ve been shopping right? Don t forget to take a photo of your shopping and upload. For the cardio part we want it to become more natural in your day which is why a smart phone or pedometer is ideal, so you can track the number of steps you take. We want a minimum of 15,000 steps a day with at least 10 flights of stairs in there. This will be tough but if you keep active you will soon get them in and you will see how easily this can form part of your every day lifestyle. We actually find that getting these 15,000 steps a day in will become much easier if you stick to it because you ll chose being more active as a lifestyle (we are big on that) and can be enjoyed part of your family activities or a great way to mediate after a long day at work.

The Workouts obviously we encourage you to do the workouts and we have planned out a home workout plan to follow or a gym based workout plan to follow.

All workouts are are of a High Intensity Interval Training (HIIT) style however we have provided alternatives to any high impact exercises should you require any.

10 The Workouts obviously we encourage you to do the workouts and we have planned out a home workout plan to follow or a gym based workout plan to follow. HOME BASED WORKOUTS One workout a day All workouts over the next 21 days are performed either by Ryan or Elly. All workouts are are of a High Intensity Interval Training (HIIT) style however we have provided alternatives to any high impact exercises should you require any. Workout 1 - Legs & Cardio Workout 2 - Back, Biceps and Cardio Workout 3 - Full Body Fun Workout 4 - Legs, Shoulders and Cardio Workout 5 - Core and Cardio Workout 6 - Chest, Triceps and Cardio Workout 7 - HIIT Repeat each week.

11 GYM BASED WORKOUTS Based on a 3 day workout split Workout 1 - Prep Quads Workout 2 - Prep Back Workout 3 - Chest and Triceps 5 Based on a 4 day workout split Workout 1 - Legs Glutes 1 Workout 2 - Back and Biceps 7 Workout 3 - Legs Hamstring DB Circuit Workout 4 - Elly s Shoulders (n bit of Chest) Focus on the contractions of the muscles with every exercise :D

12 PROGRESS SHEET Print this out Area Before After Difference Weight Chest Waist Hips Don t forget a pictures tells a 1000 words, take your photos front, side and back in good lighting with a clear background ideally in your underwear or shorts and a vest (don t worry we would never use them without consent. So now you ve completed the 21 day program it s important to keep this progress and momentum going. We really hope that you ve enjoyed it. Elly and Ryan Hodgson xx With you, Every step of the way

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