Detox Plan & Body Transformation Guide
Welcome to Club One Hundred’s Bootcamp course Welcome to your Guilt Free Christmas! This is the perfect Bootcamp to finish the year off in style, set yourself up to enjoy your Christmas ‘Guilt Free’, then hit the ground running in January to start the year as you mean to go on. The first 14 days are based upon our proven detox plan followed by our regular lifestyle nutrition. Both are based upon Club One Hundred’s Ancestral Solution. Get yourself ready for some hard work and to enjoy your ‘elfiest’ christmas ever!
Within this guide you will find a wealth of information on the following topics:
Supplementation Your Essential Shopping List
Nutrition 14 Day Detox Maintenance Phase
Exercise Bodyweight Toning Program to do at home with videos Maximum Calorie Burning Interval Program
Social Accountability Become a member of our exclusive Facebook Accountability Group
PLAN
By following these you can expect to: Lose bodyfat Drop a dress size/ Waist size Feel energised Regulate your hormones to promote fat burning Improved concentration Better sleep Clearer skin Beat sugar and carbohydrate cravings Eliminate that afternoon energy slump
Just like these clients have:
Essential Shopping List Here are some important items for your shopping basket:
Green Tea (Unbleached T-Bag) This is high in antioxidants and is scientifically proven to boost metabolism.
Coconut Oil Perfect oil to cook with due to it keeping its health promoting properties at high temperatures.
Click here to Order!
Liquid Fish Oil A supplement that turns on fat burning genes and turn off fat storing genes.
Fresh Limes Squeeze these in your filtered water for flavour and health detoxification benefits.
Ask a member of our team for YOUR ready made “Essential Pack� to last you the duration of the Bootcamp improve your results & save you valuable time & money.
Nutrition - 14 Day Detox .
If your new to this way of eating, we recommend you start with the 14 days detox. If you have followed this plan before, to maximise you results we suggest you detox for 14 days every 6 weeks
Before we get in to the specifics of what foods you must eat, lets cover what foods are to be avoided for the duration of your course. These foods need to be avoided as they are the main contributors of inflammation and fat storage throughout the body. They cause sudden surges of blood sugar levels leading to hormone imbalances and inhibiting fat burning as well as containing harmful chemicals all of which promote fat storage and could cause health complications. Foods to avoid from now on • Sugar • Pasta • Rice • Potatoes • All Bread • Cereals • Grains • Flour • Alcohol • Dairy
Its tough but the result are worth it!
So pleased with my accomplishment!
• Processed Foods
To Maximise your results throughout the duration of this course we recommend that you start with this 14 day Detox. This will as the name suggests cleanse your body of any toxins, boost your metabolism and aid in the functionality of every cell in your body. It’s not uncommon for our clients to lose up and beyond a stone in this first phase, but its imperative that you stick to the allowed food groups 100%.
Below is a comprehensive list of the food and liquids you are allowed to consume during the initial 14 day Detox, please be as creative as you can with this list.
PROTEIN All Eggs
FIBROUS VEGETABLES
HEALTHY FATS
HERBS AND SPICES
LIQUIDS
All Lettuce
Almond
Cayenne
Filtered Water
Beef
Asparagus
Avocado
Chili Pepper
with fresh Lime
Chicken
Bean Sprouts
Brazil
Coriander
Green Tea
Cod
Beet Green
Cashew
Cinnamon
Crayfish
Broccoli
Chia Seeds
Cloves
Duck
Brussels
Coconut (fresh)
Cumin
Haddock
Cabbage
Hazelnuts
Curry Powders
Herring
Cauliflower
Hemp Seeds
Dill
Kippers
Celery
Macadamia
Fennel
Lamb
Courgette
Pecans
Garlic
Mackerel
Cucumber
Pistachios
Ginger
Pork
Kale
Pumpkin Seeds
Mint
Prawns
Leeks
Sesame Seeds
Mustard Seeds
Salmon
Mushrooms
Sunflower Seeds
Nutmeg
Sardines
Okra
Walnuts
Oregano
Sea Bass
Onions
Paprika
Tuna
Peppers
Parsley
Turkey
Parsley
Rosemary
Venison
Spinach
Sage
Watercress
Nutrition - Maintenance Phase After the initial 14 Day Detox you should go on this second phase. Now your body will be healthier and leaner and would have adapted to following our specific way of eating. This second phase will allow you more flexibility on what you consume but still stick this the allowed food list 100%.
PROTEIN
FIBROUS OCCASIONAL VEGETABLES VEGETABLES
SNACKS
HERBS AND SPICES
LIQUIDS
FRUIT
Mid-Morning Snack Only
OCCASIONAL TREATS Once per Week
All Eggs
All Lettuce
Aubergine
Almond
Cayenne
Almond Milk
Acai berries
Apple
Beef
Asparagus
Avocado
Avocado
Chili Pepper
Black Coffee
Blackberries
Grapes
Chicken
Bean Sprouts
Beetroot
Brazil
Coriander
Coconut Milk
Blueberries
Pear
Cod
Beet Greens
Butternut Squash
Cashew
Cinnamon
Coconut Water
Cherries
Dark Chocolate
Crayfish
Broccoli
Bok Choy
Chia Seeds
Cloves
Filtered Water
Coconut
Dried Fruit
Duck
Brussels
Carrots
Coconut (fresh)
Cumin
Grean Tea
Cranberries
1 Glass of
Haddock
Cabbage
Green Beans
Hazelnuts
Curry Powders
Hazelnut Milk
Goji berries
Herring
Cauliflower
Olives
Hemp Seeds
Dill
Gooseberries
Kippers
Celery
Parsnip
Macadamia
Fennel
Raspberries
Lamb
Courgette
Radish
Pecans
Garlic
Strawberries
Mackerel
Cucumber
Sweet Potato
Pistachios
Ginger
Blackberries
Pork
Kale
Tomatoes
Pumpkin Seeds
Mint
Monkfish
Leeks
Turnip
Sesame Seeds
Mustard Seeds
Prawns
Mushrooms
Quinoa
Okra
Salmon
Onions
Paprika
Sardines
Peppers
Parsley
Sea Bass
Parsley
Rock Salt
Tuna
Spinach
Rosemary
Winter Squash Sunflower Seeds Walnuts
Nutmeg Oregano
Turkey
Sage
Venison
Thyme
Red Wine (Sardinian or Southern Spain)
After the initial 14 Day Detox your body should be free of toxins. It is now an ideal time to reintroduce some more nutrient dense vegetables back into your diet, which will massively help with energy production and give you a whole new range of meals to cook.
Liquids You may now add alternative non dairy milks to your fluid intake as well as black coffee and coconut water. The milks will provide you with good fats and allow you to make ‘ancestral cereal’, coconut water is one of the best sources of potassium, and benefits such as cramp prevention and optimal hydration are to be expected. Black coffee should only be consumed in the morning and at a maximum of one cup per day.
Fruits On this second stage of the Body Transformation Guide you can now have fruit, but stick with berries (plus coconut). This is due to their high antioxidant value and the benefits of using natural local grown produce. One rule to stick to here is that you are only allowed fruit MID MORNING. This help to control fluctuations in your blood sugar levels and therefore keeps the metabolism at the optimal rate.
Occasional treats We at Club One Hundred believe that if you restrict certain nutrients from your diet 100% of the time then this can lead to cravings, so by having the odd treat from this list very occasionally this will stop any cravings occurring. There are a few things on this list that you can now have ONCE a week, but limit your intake to one portion, (or 1 glass in the wines case).
Breakfast Breakfast is the most important meal of the day. It is imperative that you fuel yourself for the day ahead with essential nutrients that your body will be craving after a long period of rest. Long lasting energy, mental clarity, higher levels of physical performance, a longer lasting feeling of fullness and a happy mood can all be expected from a high protein, grain free breakfast, here are some quick, easy to make examples:
BREAKFAST CHOICES
Smoked salmon with scrambled eggs, watercress and peppers
Bacon, mushrooms, Onion and avocado
Raw kale, celery and spinach salad with a handful of your favourite nuts sprinkled on top
Steak and a handful of mixed unsalted nuts
Grilled Kippers with mushrooms, avocado cooked with coconut oil
Lunch The good thing about the Ancestral Solution Detox Plan is that lunches and dinners can be interchangeable. There are many different meal alternatives using the food choices listed in the Allowable Food Chart above so feel free to experiment with these ingredients, but here are some of our preferred choices:
Salads Salads make a great lunch as they are quick to make, contain healthy fats, fibrous carbs and proteins and with the right ingredients will keep you feeling fuller for longer. Make your salads exciting by including as many ingredients as possible. For instance, there are so many types of salad leaf to make the basis of your salad, including spinach, cos, romaine, and rocket. They all have different textures and tastes and help to create a more interesting meal. To aid with keeping insulin and blood sugar levels under control there needs to be a high protein source in the salad. Make sure you add a good amount of chicken, beef, pork, turkey or fish.
Tips for making salads • Sprinkle in seeds and nuts to add crunch and variety. • Use Extra Virgin olive oil, chilli flakes, and fresh basil leaves for a dressing/flavour. • Include as much colour as possible. • Add your leftover dinner to a salad for a very quick and nutritious lunch the following day. • Prepare your lunch at home the night before and keep it in your fridge.
10 mins preparation at home will save you from searching the next day looking for something to eat only to settle for something that is calorie or carb laden.
LUNCH CHOICES
Prawn salad with spinach, avocado and walnuts
Homemade burgers in lettuce wraps
Greek salad - cucumber, red onion, romaine lettuce, almonds, 1/2 bunch of fresh coriander and mint, Coconut. Add your choice of protein.
Chicken wings with roasted veg
Homemade leek & onion soup
Dinner Your evening meals should consist of approximately 50% protein from Meat or Fish and 50% carbohydrate from the allowed vegetable list. This is important to regulate insulin production before your body is exposed to hours of inactivity during sleep. Be as creative as time allows with your evening meal and be prepared by cooking a larger amount of food taking care of Lunch or a snack for the following day.
DINNER CHOICES Chicken Thai Green Curry with Cauliflower Rice*
Mixed Meat kebab skewers with Red Onion, Peppers & Mushrooms
Pan seared Tuna steak with mixed roasted veg
Roast Duck with Courgette chips
Lamb chops with Red Cabbage & Asparagus tips
N.B - To make cauliflower rice blend or grate florets of steamed cauliflower until you have a ‘rice’ like consistency.
Snacks Whether you are looking to lose weight, tone up, add muscle or improve your health and fitness snacking in between meals is vitally important to shuttle nutrients in to the muscles and to increase the metabolism, (the internal rate at which our bodies naturally burn calories and use energy). An individual’s metabolic rate varies from person to person and is dictated by genetics, the environment, lifestyle, exercise and nutrition. Its a common misconception that to lose weight you need to starve yourself - the opposite is actually true! So to keep the metabolism boosted and to burn calories throughout the day you should try to eat something every 2-3 hours, this then stops the metabolic rate going in to ‘Storage Mode’ and therefore allowing the body use the energy from food intake.
SNACKS CHOICES
2x Hard Boiled Eggs
1 Handful of unsalted Nuts and Seeds
Handful of raw coconut
Beef Jerky
Raw Celery
This Nutrition plan is designed to be very easy to follow, it is as simple as cutting out all things that will cause you to store excess body fat and affect your hormonal profile and replace with high protein and fibrous vegetables that cleanse the body of all toxins and fire your metabolism.
Exercise Program While following our specific program of training and nutrition it’s a good idea to maximise your body composition results by also performing your own quick training sessions. Below you will find two programs (click to download) to perform outside of your Bootcamp session’s at Club One Hundred. The great thing about these sessions is they are both structured to last just 20-30 minutes and will burn a ton of calories while toning every muscle in your whole body. You will also not need any equipment as they work by just using the body as its own resistance and you will only need a small amount of space. We have also provided a link to a video explanation of these programs, so don’t forget to watch it.
Bodyweight Toning Program to do at home View or Download by clicking here
Maximum Calorie Burning Interval Program View or Download by clicking here
Social Accountability ‘Club One Hundred Accountability Group’ Now that you have chosen to be part of Club One Hundred you can have free exclusive access to our members only Accountability Group, all you have to do is click the link below and add yourself to the group, we will then accept your application. This group is exclusively only for our Personal Training clients and Bootcamp participants. You will have interaction with other people in your position and also experienced members of Club One Hundred posting anything from recipe ideas to motivational training logs.
click me
There’s only one question left to ask ....
What can you achieve with your body in this session?
The Team at Club One Hundred
Christmas Survival Guide We all know that christmas can be a time of over indulgence and the Guilt Free Christmas Bootcamp reconises that. It is our philosophy to combat these excesses and so we work very hard before and after the 2 weeks around Christmas to enable you to enjoy your time off, but with that in mind it’s always helpful to have some extra tips on how your health, fitness and body shape can survive the christmas period. So here are our top 5 Christmas Survival tips:
1. Excessive alcohol can lead to dehydration - remember to consume plenty of water and green tea too. 2. We don’t expect you to follow the Ancestral Solution to the letter over Christmas but try not to eat too many grains and high sugar foods, if you do, remember to eat a high protein meal inbetween feasts. 3. Get some fresh air - Getting out and about will do wonders for your stress levels as well as walking off all those excess calories. 4. Get your vitamin D3 - By going outside you will boost your Vitamin D3 levels, lowering stress and increasing metabolism, (even in cold cloudy weather). 5. Cranberry sauce and Terry’s Chocolate Orange doesn’t count towards your 5 a day!
Bootcamp F.A.Q 1. How and why does this nutrition plan work? By cutting out grains, sugar, dairy, wheat, gluten and anything that causes a negative affect on the body you will stabilise your blood sugar levels, balance your hormones and increase your metabolism, which will enable you to burn more calories even when your resting or asleep! 2. What results can I expect to see? The main difference you will feel is rapid fat loss, other benefits include increased energy, improved sleeping patterns and overall well-being. 3. How quickly will I expect to see results It’s not uncommon for our clients to lose up to and beyond a stone in their first 14 days and notice a dramatic improvement in their health and fitness. 4. Do I need carbohydrates for energy? Yes, but it’s a common misconception that grains are the best source of energy, however a healthier source of energy can be found in fresh vegetables and fruits. 5. How many calories shall I eat a day? Following a calorie counting diet will have a negative affect on you achieving and maintaining your long term goals. We NEVER count calories! 6. Will my cholesterol increase with all this meat i’m eating? No, contrary to popular belief meat & eggs will actually lower your levels of bad cholesterol and increase your good cholesterol.
7. Will I feel any negative affects from the detox? With any change in nutrition and lifestyle there can be some short term side effects as your body adjusts to the changes you have made, but after a few days these usually subside and you will start to feel GREAT! 8. What about fibre and calcium if i’m cutting out grains and dairy? Your digestive system will greatly improve as soon as you cut out grains and eat more fresh vegetables, as an added bonus you will also absorb more calcium from broccoli, kale and many more vegetables then you would from a pint of a milk! 9. I want to lose weight, aren’t long runs the best way to do this? Short, sharp interval training with limited rest periods, coupled with resistance training has been proven to be the best way to burn body fat, tone up and improve fitness levels. 10. Will this plan work for my whole family and if so where can I find more info on recipes and training ideas? Following our way of eating and moving is the most natural way of living there is. We based this on our ancestors and how we as humans are made to be. It will be of great benefit to the whole family, children or adults. For more information on recipes and training advice become a member of our exclusive Facebook Accountability Group and chat with like minded people and how they have integrated The Ancestral Solution in to their lives. Click this link to add yourself to the group.
click me