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

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Jasmine Walsh
5 years ago
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1 KIMBEACH.COM Updated: Feb 2016

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

3 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. 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. When you say brown rice, is that portion sized cooked or raw? The brown rice and quinoa portion sizes within the program 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. 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. Vegetables: unlimited, the greener the better (limit carrots to meals 2 and 3 as they are a little starchy) Berries: ½ cup. Chia Seeds: 1 teaspoon. Smoked Salmon: 2 slices per serve. 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. Turkey / Leg Ham slices: 2-3 per serve.

4 How long with deviled eggs, brown rice, quinoa last in the fridge? A good 4 days. I can t eat oats what can I substitute them for? You can substitute oats for Gluten Free Weetbix or quinoa flakes or a savoury omelette with some grated sweet potato through it (3 egg whites / 1 yolk). 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. 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 negative 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.

5 What protein powder do you recommend? I recommend either Gold Standard or BioX whey protein powder. 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. Can I have casein protein powder before I go to bed as my meal 6 option? Absolutely, mix it with a bit of water until combined and put in the freezer for about 20 mins and enjoy. Caesin powder is a slow releasing protein that will fuel your muscles whilst you sleep. 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). Where is the recipe for Lamb Souvlaki? You will find this recipe on kimbeach.com/free-resources/recipes/lambsouvlaki-with-tzatziki/ 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.

6 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. NB: Protein shakes are optional 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 satisfied 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 really tired and fatigued, what should 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. Secondly make sure you are eating enough, after training your body will need fuel, stick to the eating plan.

For any vegetarians here are some protein alternatives: Quinoa: ok for Meals 1,2,3 maximum ½ cup stick to portion sizes as per plan Plain Chobani yoghurt: Meals 2,4 Chia seeds: ok for any meal one

7 For any vegetarians here are some protein alternatives: Quinoa: ok for Meals 1,2,3 maximum ½ cup stick to portion sizes as per plan Plain Chobani yoghurt: Meals 2,4 Chia seeds: ok for any meal one teaspoon is the serving size Raw buckwheat over veggis, salad or oats Hemp seeds, pumpkin seeds, sunflower seeds: meal 4, ¼ cup per serve Pure peanut butter or almond butter: 1-2 teaspoons per serve Homemade or organic hummus: ¼ cup per serve Almonds: NOT TOO MANY 10 per serve ok for Meals 4,5 Seeds: Meals 4,5 Quorn: any meal Seitan: any meal Plain Tofu: M 4,5 Beans/lentils: Meals 1,2,3 (not paired with other carbs as they already contain enough stick to portion sizes for carbs as per the plan no more then ½ cup) Egg whites: any meal not sure if you eat Whole egg: M 4,5 not sure if you eat Green leafy vegetables: any meal, unlimited Kale, spinach, broccoli, bok choy, celery, zucchini, cucumber, spinach: any time any meal Tamari: any meal ¼ cup per serve Edamame bean: ½ cup any meal Miso soup: max serve 1 cup any meal 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 with either more reps, more weight or running fast or longer etc.

8 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.

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

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