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If after 14 days you feel the programme isn’t for you, you get your money back, no questions asked!
RESULTS GUARANTEED
Lose 3 Inches around the waist or Drop a Dress Size in 6 Weeks or your money back!
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Welcome! Welcome to the next 6 weeks of your training with our 'S.M.A.R.T' 6 week programme, we are truly grateful you have chosen us to guide you on your health and fitness journey and we want you to know that our team are here for you every step of the way. This is your resource guide that has everything you need to make this programme a success. We are excited for you to get started and to make this your most game changing and productive 6 weeks in your training and overall wellness!
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Content Your 6 week journey Your Assessments Your Plan (The 4 Pillars That Guarantee Results) High Intensity Resistance and Interval Training NEAT Your Nutrition Plan Consistency (Mindset, Trackers, Sleep Hygiene) Resources
Your Six Week Programme Journey.
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COMPLETE YOUR ASSESSMENTS • Strength assessment • 3 day food diary • Body measurements
WEEK 1 We assign you with your personalised training and nutrition plan.
HALF WAY, 3 WEEKS TO GO –YOU’RE DOING GREAT!
WEEK 2 Complete weekly check-in survey via the app / update measurements
WEEK 3 Complete weekly check-in survey via the app / update measurements
COMMIT to just 2-3 gym sessions per week, under 60 minutes each, that’s just 12-18 sessions in total!
WEEK 4
WEEK 5
WEEK 6
Complete weekly check-in survey via the app / update measurements
Complete weekly check-in survey via the app / update measurements
Reassess strength assessment, body measurements and enjoy your results!
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Your Assessments As the saying goes ‘if your not assessing your guessing!’ In order for you to receive your fully personalised programme and to get you from point A to B, we will need you to complete the following assessments.
STRENGTH ASSESSMENT For your first gym session you will need to complete the strength test, this will be found in the workout section in the app with videos and a description on how to perform it. Once you have completed the test we will calculate your starting weight and assign you with you personalised programme.
FOOD JOURNAL For us to assign you with your personalised nutrition plan you will need to log everything you eat and drink for 3 days. Ideally do one week day and then the weekend. To do this you will need to also down load the APP "MyFitnessPal and integrate it within our App.
YOUR MEASUREMENTS The last thing you will need to log is your measurements, click on ‘update metrics’ via our app and complete the steps using a tape measure and scales.
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The 4 Pillars That Guarantee Results!
SFS Training
Increasing your Activity Levels
(SMARTER, FASTER, SHORTER)
(NEAT)
Personalised Nutrition Plan
Consistency
SFS Training
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SMARTER, FASTER, SHORTER Resistance training is a type of exercise that forces your muscles to work against resistance provided by your own bodyweight, free weights (dumbbells and barbells) and machines. Resistance training helps with exercise fat loss by increasing both after-burn after exercise, and by increasing muscle size, thereby increasing the number of calories we burn at rest. One of the most effective way of doping this is using the single set method. For the purpose of fat loss, this should be performing between 8-12 repetitions with a resistance that results in fatigue, so that you cannot comfortably do another full repetition after the last one. This programme also ensures progression because the stronger you get, the more you will need to increase resistance or load to cause fatigue by the tenth or twelfth repetition.
MAKING THE MOST FROM YOUR RESISTENCE SESSIONS STAY FOCUSED: Take your time during each rep and focus on the muscle that you're working. Do every single repetition with perfect form: No jerking, bouncing, slumping, or cheating. USE "HEAVY ENOUGH "WEIGHTS: To fatigue your muscles, you should be lifting enough weight that you can only complete the desired number of repetitions (somewhere between 8 and 12). If at the end of your set you can keep going, that's a sign that you need to increase your weight. GO SLOWLY: Using momentum means that you're not recruiting all of your muscle fibres. This is why we put a big emphasis on tempo and ensuring each set lasts 6 seconds (more on tempo on the next page) THINK MAXIMAL EFFORT: Remember, you're only doing one set, so go all out while staying within your own limitations and capabilities. REST: Rest at least one day between strength sessions. If you feel tired or Sore DON’T Train.
Tempo Explained
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In your workout routine you will notice the word tempo followed by 2 number 2040 – what does this mean? The first number ‘2’ is the time in seconds for the concentric lift (moving, or pulling the weight) or contraction phase of the lift. For this programme its 2 seconds. The second ‘0’ is the duration of the pause at the top of the lift. The third number ‘4’ is the time in seconds to lower the weight after you have reached the top of the exercise. This is the eccentric or negative (lowering the weight). ‘0’ is the pause between moving the weight back in the opposite direction.
Tempo in weight training is the rhythm at which you move a weight, including the rest time at the top of the lift and at the return of the weight to the starting position. For example, some training might involve explosive lifting at a rapid rate, while others may have a slower pace By slowing down the movement, you develop an awareness of what the body is doing and should be doing in each muscle contraction or even one specific muscle contraction within the exercise. If you increase the total amount of time under tension, you increase the amount of work required, which in turn increases the metabolic demand of the actual contraction. An exercise that lasts for 60 seconds is going to require greater metabolic demand than an exercise that lasts 12 seconds. Tempo requires you to use every muscle in order to meet the demands of the tempo or speed. This forces you to remain in control and develop muscle fibres to maintain it.
Your HIIT Training Protocol
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HIIT training stands for high intensity interval training and it refers to a structured workout performed at the end of your resistance programme. The benefits include -
Develops cardiovascular fitness in a short time Offset an otherwise sedentary lifestyle Burns calories.
(HIIT) leads to greater EPOC (excess post-exercise oxygen consumption) when compared to continues exercise. This means when you have finished exercising, you body will continue to burn calories at a higher rate than normal. This protocol represents the most time efficient way of maximising your time in the gym. THE WORKOUT
1. Pick a piece of cardiovascular machine (rower, bike, cross trainer) and start at steady pace for 4 minutes, Then blast through a 40-second sprint at an all-out pace, 2. Recover for 4 minutes 3. Blast another 40-second sprint 4. Recover for 4 minutes 5. Blast the last 40-seconds sprint 6. End with a 4 minute cool down. 7. Start with 3 repetitions and work up to 6 as you start to feel fitter.
Almost max
Very heavy
Heavy Moderate Light Very light Nothing at all 0
5
10
15
WORKOUT DURATION, MINUTES
20
Increasing Your Activity Levels (NEAT)
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NON-Exercise Activity Thermogenesis (NEAT)
How active are you?
From a calorie-burning perspective, how physically active you are outside the gym can have a real impact on your fat loss efforts. Part of NEAT is voluntary and largely determined by your occupation and how you choose to spend your leisure time.
A Simple test to evaluate NEAT levels is to use your mobile phone or pedometer to track how many steps you take during a typical day. The table below shows the number of steps we consider to be representative of a sedentary and active lifestyle.
The diagram below shows calories burned performing several activities. Sit down for an hour and you will burn roughly 5KCAL more than you would laying down still. Stand up and this triples to 15Kcal more per hour. Start walking and you burn up to 230kcal more per hour. These figures highlight simply moving around more has the potential to add up to a surprisingly large calorie count over the course of the day.
Kcal/Hour
Calories Burned by Activity vs Resting
+230
+150 +70 +5 SITTING RESTING (LYING STILL)
+15
STANDING WALKING WALKING WALKING 1 MPH 2 MPH 3MPH
SEDENTARY
< 5,000
LIGHTLY ACTIVE
< 5,000 – 9,999
ACTIVE
< 10,000 – 12,500
HIGHLY ACTIVE
< 12,500
STEPS PER DAY
STEPS PER DAY
STEPS PER DAY
STEPS PER DAY
Ideas to build NEAT into your day Adopted from Levine (2007)
AT HOME
TRAVEL
Start your day with 5-10 minutes of light exercise, e.g. bodyweight circuit.
Walk all or part of the wat to work.
Go for walks before or after dinner
Get off public transport early or park further away and complete journey on foot.
AT WORK Take phone calls and meetings standing or walking. Go for walks on your lunch break
FOR FUN Set NEAT challenges and invite your friends e.g. 12,000 steps in a day Plan leisure time around walking or being active.
Your Nutrition Plan
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Before we go over your nutrition plan, there are some key points we need to address KEY POINT #1 - THERE ARE NO SUCH THING AS ‘FAT LOSS FOODS’ While it is true that standard servings of some foods contain very few calories, the idea of a ‘negative-calorie’ food is a myth. For this to be the case, the thermic effect of food (TEF) would have to be more than 100% meaning that the caloric cost of digesting the food is greater than its actual energy content. Protein has the highest TEF of all nutrients at 20-30%, which leaves at least 70% of the calories for your body to store. All foods add at least some calories to your calorie balance – no foods subtract them,. Overeating any type of food, even those labelled as healthy will lead to weight gain.
KEY POINT #2 – THERE IS NO SUCH THING AS A ‘FATTENING FOOD’ Part of developing a healthy relationship with food is understanding that no food is naturally ‘bad’ for you.
KEY POINT #3 – SOME FOODS ARE BETTER FOR FAT LOSS AND HEALTH THAN OTHERS Foods that are good for fat loss share one or more of the following characteristics. 1. 2. 3. 4.
Contain few calories per gram Solid, rather than liquid composition High in fibre High in protein
Examples include whole and minimally processed foods (close to their natural form) like fresh fruit, vegetables and meats. These types of foods are also typically nutrient – dense and provide several micronutrients that have positive health effects.
CALORIE DENSITY OF FOOD EXAMPLE OF 500 KCAL PORTIONS LIQUID CALORIES
HEAVILY PROCESSED FOOD
We typically recommend limiting the amount of calorie-dense foods, which contain high amount of calories per unit of volume. LEAN PROTEINS
FRUITS & VEGETABLES
In terms of ‘weight loss’, a calorie is a calorie and if you are in a state of negative calorie balance, you can technically eat anything you want and still lose weight. But, if you are interested in losing body fat and building muscle, then you should not interpret this as being a free licence to eat whatever you want. This demonstrates that you can easily eat 500Kcal of pizza and be hungry after. In contrast, 500Kcal of protein and veg would keep you fuller for hours.
For your 6 week nutrition plan we just want you to focus on two things.
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A CALORIE DEFICIT
A PROTEIN TARGET
When you eat fewer calories than you burn you create a calorie deficit, also called an energy deficit. You must create a calorie deficit to lose weight. A calorie deficit is sometimes also called an energy deficit because calories are a unit of heat or energy.
If you read the following page then you should have a better understanding of why we recommend a high protein diet for this plan. Protein is incredibly important for good health, it’s a nutrient that must be consumed every day to meet your body’s needs.
Many people consume more calories than they need to maintain their weight each day. When you consistently eat more calories than your body needs, the extra calories are stored as fat.
For weight or fat loss protein is arguably the most important macronutrient due to its ability to decrease hunger, increase feelings of fullness, boost metabolic rate and protects muscle from breaking down.
When you create a calorie deficit, your body gets energy or fuel from stored fat. This is the extra fat that you carry on your hips or thighs, in your belly, and throughout your body. Stored fat is stored energy. Your body can use it to keep moving instead of using energy from food. When your body burns fat for energy, you lose weight.
As you will be resistance training 3-4 times per week you will need protein to help repair and replaced damaged muscle and also your body becomes more reliant on protein as a source of energy when you are in a calorie deficit.
How many calories should you eat a day? Don’t worry, we’ll take care of that for you! Once you have completed your food diary we will send your plan over which will include your calorie target for the day.
How much protein should you eat? Again, don't worry we have your back! Your protein target will be included along with your calorie target. To help you include more protein into your diet we have added some high protein recipes for you to try!
High Protein Recipes
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CHICKEN, BACON AND TOMATO OMELETTE PREP TIME: Under 10 mins. COOK TIME: Under 30 mins.
CALORIES
PROTEIN
FAT
CARBS
295Kcal
40g
15g
0g
EQUIPMENT Digital food scales Whisk or fork Large non-stick pan Baking tray Mixing bowls Grill pan
INGREDIENTS 100g chicken breast 2 medium whole eggs Low-calorie cooking spray 2bacon slices 1 tomato, diced 1 tsp shredded basil 50g spinach Vegetables of your choice
1. 2. 3. 4. 5. 6.
7. 8.
Preheat our oven to 200˚C (fan 180˚C/gas mark6) Roast chicken breast n a baking tray until cooked through Remove the cooked chicken from the oven and allow to cool, then use 2 forks (or fingers) to tear the chicken into thin strips Prepare the bacon by grilling under a high heat until crispy, then slice into thin strips Crack eggs into a mixing bowl and whisk then place frying pan lightly coated with low-cal cooking spray over a medium heat. Pour eggs into pan. Remove pan from heat when the sides of the omelette start to solidify then place under a hot grill for 2 minutes to gently brown. Add the chicken, bacon and tomato to the omelette while the egg mix is still runny. Sparkle the basil over the omelette. Once cooked, lay the omelette flat on your plate and serve with spinach and any extra vegetables of your choice.
High Protein Recipes
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POACHED EGGS WITH SOURDOUGH AND AVOCADO PREP TIME: Under 10 mins. COOK TIME: Under 10 mins.
CALORIES
PROTEIN
FAT
CARBS
380Kcal
20g
20g
30g
EQUIPMENT Digital food scales Large non-stick saucepan with lid Slotted spoon Toaster or grill Mixing bowls Saucepan
1. 2. 3.
INGREDIENTS 2 medium whole eggs 1 tsp white wine vinegar 1 slice sourdough toast ½ avocado, peeled ½ tsp chilli flakes Salt and black pepper 100g spinach Vegetables of choice
4. 5. 6. 7.
Fill a saucepan with water and add the white wine vinegar. Cover with a lid and bring to boil. Remove lid and reduce heat to bring to a gentle simmer. Gently crack the eggs into the pan, close to the surface of the water. Leave them to simmer for 3-4 minutes until they flat to the surface. While the eggs cook, toast or grill the sourdough and steam the spinach until tender. Check if the eggs are ready to serve (the exterior should be firm but not watery) Once cooked remove eggs with the slotted spoon. Add the avocado to a mixing bowl. Season with salt and black pepper and chilli flakes. Spread the avocado onto the toasted sourdough and top with the poached eggs and steamed spinach. Serve along with any extra vegetables of your choice.
High Protein Recipes
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TERIYAKI SALMON PREP TIME: 1 hour (marinade.) COOK TIME: Under 30 mins.
CALORIES
PROTEIN
FAT
CARBS
365Kcal
30g
25g
5g
EQUIPMENT Digital food scales Mixing bowl Large non-stick pan Baking tray Tin foil Steamer or boil veg in saucepan
1.
2.
INGREDIENTS
3.
1 Salmon 1 tsp of onion seeds 1 tsp dark soy source 1tsp garlic paste 1tsp ginger paste ½ tsp honey 1 tsp sesame oil 50g courgette 50g green beans 50g kale 1tsp sesame seeds 1 lime wedge Veg of choice
4. 5. 6. 7.
To prepare the marinade, combine the soy source, ginger paste, garlic paste, honey and sesame oil in a mixing bowl. Marinate the salmon in the mixture for a minimum of 1 hour in the fridge. Preheat your oven to 160˚C (fan 140˚C/gas mark 3). Lay the marinated salmon on a foil-lined baking tray, top with onion seeds and cover with foil. Roast the salmon in the oven until cooked through to your liking in the centre. Steam the courgette, green beans and kale until tender. Then, sprinkle over the sesame seeds and roast on a baking tray in the oven for 5 minutes. Serve the salmon alongside the vegetables. Add a lime wedge to garnish and any extra vegetables of your choice.
High Protein Recipes
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CHINESE PRAWN STIR-FRY PREP TIME: 1 hour (marinade.) COOK TIME: Under 10 mins.
CALORIES
PROTEIN
FAT
CARBS
270Kcal
35g
15g
35g
EQUIPMENT Digital food scales Mixing bowl Wok or Large non-stick pan Spatula
1.
INGREDIENTS
2.
Low-calorie cooking spray 150g raw king prawns 50g carrot, sliced 50g bean sprouts 1 spring onion, sliced 10g cashew, crushed 1tbsp dark soy sauce 1 tsp honey 1 tsp rice vinegar 1 tsp lime juice (fresh lime wedge or bottle lime juice) ½ red chilli, deseeded Veg of choice
3.
4. 5.
To prepare the marinade, combine the soy sauce, honey, rice vinegar, lime juice and red chilli in a mixing bowl. Marinate the king prawns in the mixture for a minimum of 1 hour in the fridge. Place a wok or frying pan lightly coated with lowcalorie cooking spray over high heat. Add the king prawns and sit-fry for 5 minutes Add the carrot and beansprouts and stir-fry until the prawns are cooked through Remove the pan from the heat and serve topped with sliced spring onion, crushed cashews and vegetables of your choice.
High Protein Recipes
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BEEF BURGERS AND SWEET POTATO WEDGES PREP TIME: Under 10 mins. COOK TIME: Under 30 mins.
CALORIES
PROTEIN
FAT
CARBS
455Kcal
45g
10g
10g
EQUIPMENT Digital food scales Whisk or fork Large non-stick pan Baking tray 2 large mixing bowls
INGREDIENTS 150g lean minced beef (10% fat) 1 medium whole egg, whisked 1 tsp garlic granules 1sp onion granules 1tsp smoked paprika 1tsp wholegrain mustard 1 tsp chopped parsley Salt and pepper Low-calorie cooking spray 150g sweet potato 1 tsp chives 50g spinach 50g watercress 50g tomato
1. 2. 3. 4. 5. 6. 7. 8. 9.
Preheat your oven to 180˚C (fan 160˚C/gas mark 4). Add the minced beef, whisked egg, garlic, onion smoked paprika and mustard to a large mixing bowl and combine thoroughly. Sprinkle the chopped parsley over the mixture and season with sea salt and black pepper. With slightly damp hands, shape the mixture into 2 equal sized patties. Place a frying pan lightly coated with low-calorie cooking spray over high heat and sear the burgers for 2 minutes on each side. Roast the burgers on a baking tray in the oven for 10-15 minutes (depending on how well-done you like your burgers) Slice the sweet potato lengthways into wedges and season with chopped chives, sea salt and black pepper. Roast the wedges on a baking tray in the oven for 20 minutes. While the burgers and wedges roast, combine the spinach, watercress and tomatoes in a clean mixing bowl and serve everything together.
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High Protein Recipes PIZZA
PREP TIME: Under 10 mins. COOK TIME: Under 30 mins.
CALORIES
PROTEIN
FAT
CARBS
435Kcal
40g
15g
35g
EQUIPMENT Digital food scales Large non-stick pan Baking tray Grill pan
1. 2. 3.
INGREDIENTS 50g mushroom, sliced 1 tortilla wrap 50g tomato passata 1tsp dried basil 100g chicken breast 2 bacon slices Low-calorie cooking spray 50g peppers (any colour), diced 25g mozzarella 50g Spinach Vegetables of your choice
4. 5. 6. 7. 8. 9.
Preheat your oven to 200˚C (fan 180˚C/gas mark 6.) Roast the chicken breast on a baking tray until cooked through Remove the cooked chicken from the oven and allow to cool. Then, use 2 forks (or your fingers) to tear the chicken into thin strips Prepare the bacon by grilling under a high heat until crispy, then slice into thin strips. Place a frying pan lightly coached with low-calorie cooking spray over medium-high heat. Add the mushrooms and stir-fry for 2 minutes. Lay out the tortilla wrap and spread the tomato passata evenly on top. Sprinkle over the dried basil and mushroom Add the chicken, bacon, peppers, and mozzarella to the tortilla. Grill the tortilla under a high heat until the edge begin to brown Top with spinach and serve with vegetables of your choice.
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Consistency The most important factor in any health and fitness programme is that you need to be consistent. In our experience the people that do this and achieve great results value the process and not just the outcome. What does this mean? Rather than purely focusing on the result at the end of the six weeks, we recommend just focusing on the process and doing everything you can to have a good day with your nutrition, walking, training and sleep. Once you have a good day you just focus on doing it again the following day and trust the process. Don’t worry, we aren’t looking to be perfect for the full 6 weeks but aim for 90% of compliance. To help ensure you stay consistent with the plan we have armed you on following pages with a sleep hygiene check sheet and 6 weekly trackers that you can print out and put somewhere that you’ll notice on daily basis like the fridge.
The average adult spends 10hrs 20
in front of a screen per day
Sleep Hygiene
While the average child spends 7.5 hours in front of a screen per day.
Its common to find people searching for the holy grail in fat loss, they are looking for something like a magic pill. Something that is extremely effective and simple to use. But guess what, the closest thing out there is sleep!
Addressing screen time is one of the biggest opportunities for people to not only improve sleep but the quality
But when people hear this, they are often dismissive because they think it’s too easy or obvious. One of the problems in our society is our perception of stress.
of sleep as well.
Stress and being ‘busy’ makes people seem important whereas someone that sleeps appears lazy. People take pride in being busy. Research has shown that big swings in your sleep schedule can increase appetite, change metabolism, reduce insulin sensitivity and reduce physical activity due to feeling tired - not an ideal situation for our health, especially if you want to drop body fat.
In one study researchers found that when
This is why we want to guide you on the importance of good sleep hygiene, so you know the habits necessary to have good day time energy and a good night's sleep.
of weight they lost from fat dropped by
Sleep hygiene is a variety of different habits and practices that are necessary to have good night-time time sleep quality and daytime alertness and making these small changes can bring some drastic results.
dieters cut back on sleep over a 14-day period, the amount 55%, even though their calories stayed equal. They felt hungrier and less satisfied after meals, and their energy was none existent!
Create a proper sleep environment 21 The bedroom should be cool for optimal sleep. The bright light lamps, mobile phones and tv screens can make it difficult to fall asleep so turn of those lights off or adjust them when possible. Consider using black out curtains, eye shades, ear plugs “white noise” machines, fans and other devices that can make the bedroom more relaxing.
Sleep Hygiene CHECK SHEET Limit daytime naps to 30 minutes Napping does not make up for inadequate nighttime sleep. However, a short nap of 20-30 minutes can help to improve mood, alertness, performance and potentially assist with fat loss.
Limit alcohol intake When it comes to alcohol, moderation is key. While alcohol is well known to help you fall asleep faster, too much can disrupt sleep as the body begins to process the alcohol.
Ensuring adequate exposure to natural light This is particularly important for individuals who may not venture outside frequently. Exposure to sunlight during the day, as well s darkness at night. Helps maintain a healthy sleep cycle.
Avoid stimulants such as caffeine close to bedtime
Exercise to promote quality sleep
Establishing a regular bedtime routine
Stimulants are some of the biggest culprits when it comes to disrupted sleep and insomnia.
As little as 10 minutes of aerobic exercise, such as walking, or cycling can drastically improve nighttime sleep quality
A regular nighttime routine helps the body recognise that it is bedtime. This could include taking a warm shower or bath, reading a book or light stretches. When possible, try to avoid emotionally upsetting conversations and activates before sleep.
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Your Personal Progress Tracker Just have one good day, then repeat. Tasks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Complete Gym Programme Follow Nutrition Plan (hit protein and calorie target?) Complete Step target? My 3 Big Wins for the week?
What didn’t go well and what will I do differently?
The goal is not to be perfect by the end, the goal is to be better today.
What will I do differently next week?
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Your Personal Progress Tracker Just have one good day, then repeat. Tasks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Complete Gym Programme Follow Nutrition Plan (hit protein and calorie target?) Complete Step target? My 3 Big Wins for the week?
What didn’t go well and what will I do differently?
The goal is not to be perfect by the end, the goal is to be better today.
What will I do differently next week?
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Your Personal Progress Tracker Just have one good day, then repeat. Tasks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Complete Gym Programme Follow Nutrition Plan (hit protein and calorie target?) Complete Step target? My 3 Big Wins for the week?
What didn’t go well and what will I do differently?
The goal is not to be perfect by the end, the goal is to be better today.
What will I do differently next week?
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Your Personal Progress Tracker Just have one good day, then repeat. Tasks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Complete Gym Programme Follow Nutrition Plan (hit protein and calorie target?) Complete Step target? My 3 Big Wins for the week?
What didn’t go well and what will I do differently?
The goal is not to be perfect by the end, the goal is to be better today.
What will I do differently next week?
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Your Personal Progress Tracker Just have one good day, then repeat. Tasks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Complete Gym Programme Follow Nutrition Plan (hit protein and calorie target?) Complete Step target? My 3 Big Wins for the week?
What didn’t go well and what will I do differently?
The goal is not to be perfect by the end, the goal is to be better today.
What will I do differently next week?
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Your Personal Progress Tracker Just have one good day, then repeat. Tasks
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Complete Gym Programme Follow Nutrition Plan (hit protein and calorie target?) Complete Step target? My 3 Big Wins for the week?
What didn’t go well and what will I do differently?
The goal is not to be perfect by the end, the goal is to be better today.
What will I do differently next week?
Resources Your S.M.A.R.T Start Programme on MyPTHUB App. MyZone Belt to measure Heart Rate MyFitnessPal – Food journal App Your Walking Programmes StrengthLevel.com Contact Us
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