BT90Body Transformation Program

......................Welcome to the 90 body transformation Program 5

................................................................................................Program Overview 6

.....................................................................................How committed are you? 6

............................................What is the 90 day Body Transformation program? 7

...............................................................Why The program Is Exactly 90 Days? 7

.............................................................................Why is this program different? 8

....................................................................................................Style of training 8

.......................................................................................................4 Big Mistakes 9

........................................................Why calorie restriction alone doesn’t works? 9

........................................How to turn your body into an automatic fat burner 10

...........................................................................Getting Started 11

...............................................................Weighing Yourself and Measurements 11

.................................................................................................Tracking Success 12

..............................................................................................Kitchen Clean Up 13

.........................................................................................................Action Plan 14

....................................................................................Nutrition 15

.................................................................What is a clean eating real food diet? 15

..........................................................................................Guidelines and Rules 16

...................................................................................................Portion Control 18

...........................................................................................BT90 Meal Formula 19

...............................................................................................Food Types to Eat 19

...............................................................................................................Proteins 20

......................................................................................................................Fats 21

...........................................................................................................Vegetables 22

...................................................................................................Nuts and Seeds 23

.......................................................................................What to eat and when? 24

.............................................................................................................Breakfast 25

............................................................................................Rotating your Foods 26

............................................................................................Post Workout Meals 27

...............................................................................................................Calories 28

....................................................................................................Carbohydrates 29

.........................................................................................................Treat Meals 33

.......................................................................................................Supplements 34

..................................................................................................Other beverages 36

........................................................................................................Grocery List 37

................................................................................................................Recipes 37

............................................................................................Foods to be Avoided 38

..........................................................................................Eating at Restaurants 45

.......................................................................................Cost of Eating this way 47

............................................................................................................Summary 47

......................................................................................Training 48

........................................................................................Corrective Warm Ups 48

..........................................................................................................Warm Ups 49

....................................................................................................Exercise Order 49

....................................................................................................................Reps 50

......................................................................................................................Sets 50

...............................................................................................................Tempos 50

.....................................................................................................................Rest 50

.................................................................................................Weight Selection 51

..................................................................................................Interval training 51

............................................................................................Phase 1 - Weeks 1-3 51

......................................................................................Lifestyle 53

...............................................................................................................Mindset 53

........................................................................................................Goal Setting 53

....................................................................................................................Sleep 54

.................................................................................Relaxation and Meditation 56

...................................................................................................................Stress 56

..................................................................................Taking Full Responsibility 57

........................................................................................................Being tough! 58

............................................................................................................Thoughts 60

.....................................................................Stop comparing yourself to others 60

Welcome to the 90 body transformation Program

I am incredibly passionate about this program. I have used many different methods in so many clients and this is the culmination of that experience and knowledge into what I believe to be a truly leading edge holistic transformation program.

trans·for·ma·tion “A marked change, as in appearance. A state of being transformed.”

Dictionary Definition

The transformation of your body over the next 90 weeks will amaze you. So many programs out there do the wrong style of training, and make real results unachievable with our modern lives. They take up to much time, require expensive gym memberships and are unachievable by the average working person. I have made this program achievable. I am so confident in this program because I have seen it work, not only in myself but also to many of my clients. I have clients paying big money for me to write them a personal program to help them achieve real transformation in their bodies. This is why I wanted to bring it to you in a more affordable way; I wanted to design a program combining my knowledge and experience that works for you. I want to share my secrets on how to transform your body and get long term success and weight loss.

If you commit to this program and do it as I have planned, you will see a transformation in your body. You will see changes and you will get results. I’m not just saying that, I truly believe it and knew it to be true. This program works!!

Don’t change anything though, do it as I have planned out. Follow the nutrition rules; don’t eat the foods on the forbidden list. Don’t change training days around. I have made this program for a reason. Everything is per iodized and mapped out for your success. Don’t add or subtract to anything, just do it as I have planned.

This is a complete holistic body transformation program. I will be taking you through the program step by step, and when you come out the other side in 90 days time, your body will be transformed both inside and out!

If you have not already done so, make sure you will read my e-book that you will be receiving as part of this package called “Get in the best shape of your life.” This book covers the importance of nutrition, fitness and lifestyle and will give you the foundation principles to health and wellness and the reasons as to WHY you will be doing the things you do in this 90 day body transformation.

PROGRAM OVERVIEW

• Over the next 90 days you will receive a step by step guidance from me through email and be given the resources through the website to transform yourself, both inside and out.

• You will be given all the tools and resources required to renovate your body, including nutrition plans, shopping lists, fitness workouts and weekly schedules to follow. I will tell you exactly what to do and when to do it. Follow the plan and you are guaranteed to get the results.

• Once a week you will receive a weekly check-in email from me with some questions I want you to answer. This is to let me know how your progress is going, to discover any questions and problems you may have for me to answer, and use the opportunity to get more out of the program.

• Take a photo of yourself each week, as this is your best guide to staying on track and record your progress.

• If you have any questions throughout the 90 days, I am only an email away and will answer as quickly as possible.

So read on for more detail, as I know you are itching to get into it.

HOW COMMITTED ARE YOU?

Before you go anywhere, you need to know where you want to go. I really suggest that you take some time to do some goal setting now. Don’t read any further until you know what you want to achieve and why. Find some motivation, if it means cutting out some magazine pictures, or finding an old photo of you, find it. Grab something that really motivates you. When you see that image, ask yourself what you need to do to achieve it, if you want to lose body fat and tone up. Identify how much you want to lose in 12 weeks. What do you need to know mentally to achieve it? What ever your goals, are be incredibly clear about what it is going to take to achieve them. It isn’t going to be easy, you are going to make sacrifices, but great things come to those who work for them. Be incredibly clear right now, that this is going to take work and commitment. So your goal is very important.

The results of this program are coming from you clear goals, what are your motivations. I can’t create that for you. I can be here to support you, but I can’t put that motivation in your body, you have to find it. You have to discover what it is, and you have to make it happen. So find what is going to drive you through these 12 weeks and what is going to make you stick to the program.

Now write down as many reasons as possible why you are going to succeed. Put these quotes everywhere! Make them visible everyday.

W H A T I S T H E 9 0 D A Y B O D Y TRANSFORMATION PROGRAM?

These 90 days are about getting back to basics, removing fake processed, packaged foods from your diet. We focus on the foods

that are nutrient dense and full of mineral and vitamins your body requires for optimal health. It’s about giving you the facts as to why this way of eating works and you will experience the results for yourself.

This program is base around removing the foods that causes inflammation and allergies. So you will be eliminating all grains, legumes and processed dairy products out of your diet for 90 days and moving your body functionally in such a way that it burns fat, gives you energy and vibrancy for your everyday life.

My forever fit philosophy is about looking after your most valuable tool you own in your body. Listen to it and treat it with the care it deserves. There are 3 foundations we will work on to achieve the results we want and look after our body.

Nutrition -The first is about getting the right food for your body, fueling it with food that gives it energy. Eating a diet that avoids inflammation and keeping it simple to fuel your body is the most natural and optimal way. We eliminate any thing that may be causing unknown inflammation, remove toxins and chemicals from your diet, sugars and processed foods.

Fitness - Secondly, it is about moving and strengthening your body. When you do this you have energy for life!

Lifestyle - Lastly, you will get good rest and relaxation to let your body make the changes it needs. You will get results and you will feel amazing.

The foods you will be consuming are foods that your body requires for health and well being, mentally, emotionally and physically. So these 90 days are about you, and only consuming the best possible food, and exercising to make you the best version of yourself. When you combine these foods with the correct training, you will allow your body to build lean muscle and burn body fat. This is the recipe for success.

WHY THE PROGRAM IS EXACTLY 90 DAYS?

Why have I chosen 90 days? Because your body is built from the food that you eat, and approximately every 30 days your body have rebuilt its cells from what you had eaten. Your lungs have rebuilt in 35 days, your skin takes 30 days, and your liver takes 32 days. So the first 30 days are about renovation, then after 30 days your body will physically start to change. Then the last 30 days, the other people will start to notice the changes. This transformation will be noticeable not only by yourself but also by your friends and family. Your skin will glow, you will radiate and you will have a whole new transformed body inside and out.

WHY IS THIS PROGRAM DIFFERENT?

This program isn’t like other programs you see out there, promising everything and people failing left, right and centre because of there is no changes in their body. The health business is MASSIVE! Diets out there promises amazing results, with there workouts and meal plans, then when you get into the program you notice nothing, no changes and still the same. Or you get results initially then plateau and cant get those last few cm off, or burn that body fat from your waist. These programs might have some aspects right, but they don’t look at the big picture. First you need to understand that your body’s weight loss and body fat mechanisms aren’t like a bank account, it isn’t just about calories in verses or calories out and more exercise is better than no exercise. Too often I see people trying to outrun the cake they ate, or cut calories to flatten there waist. It doesn’t work. Your body works more like a chemistry lab then any bank account. More exercise and fewer calories can make you fatter!!! Yes it can make you fatter, it can increase cortisol which can cause your body to become stress and hold body fat, and what’s even worse it makes you hold body fat around your waist!!

This is what many people do and why so many people fail. This is why most diets fail and why most personal trainers can’t get results from their clients, why dieticians and nutritionists hit walls, because they follow the typical weight loss method and it doesn’t work. You have to get the balance right with your fitness, your nutrition and your lifestyle. No other way will give you long term success and will help you achieve the goals you are after.

It is about creating the right hormonal environment for weight loss and fat burning. Eating the right food will fuel your body, getting rest and balance during your training allows your body to transform and create stimulus for change. This is why I have created this complete holistic program.

STYLE OF TRAINING

My style of training is unique, so many programs follow traditional strength training regimes, 8 reps of this, times 3 sets with 1 minute rest. This may get some success, but not a transformation like what I have designed throughout the entire 90 day period.

The program systematically and strategically challenges the body. It is completely per iodized and set up for success. So many people fall into the trap of thinking they either need to stick to 12 reps for toning, in particular women or they go with training that is constantly smashing the body and keeping it guessing. Success can be seen in

these styles of programs however if you don’t want to plateau or burn out and you want a real transformation then you have to be smart about it, it has to be per iodized and it has to be systematic.

4 BIG MISTAKES

1. So many people do the same thing for months and never change up their routine. The body soon adapts to this new routine and never changes, because it never needs too. You always need to keep stimulating your body to change; otherwise it will always remain the same.

2. Calorie restriction, your body isn’t a bank balance. It needs fuel, it needs the right fuel and you need to ensure the right timing of your meals. If you restrict calories too much, it slows down your metabolic rate and increases cortisol levels. This is exactly what we don’t want to happen. We are trying to build lean muscles which requires fuel to do so, which then increases your metabolic rate, which means your body burns body fat while you’re asleep.

3. Spot reduce. I was asked all the time, how can I reduce the weight around my belly and tone up my arms? Well first, you need to understand that you can’t spot reduce and in fact high cortisol levels which is the stress hormone is what causes a lot of us to hold weight around our belly, so those sit-ups aren’t going to help. You need to get the balance right with your nutrition, fitness and your lifestyle. Everything works in harmony; your body can’t lose weight if it is stressed.

4. Most women get really afraid that if they use heavy weights they will get bulky, so they use this silly little weight and do high reps in the hope to create a lean body. First thing to understand is that it is incredibly hard to put on muscles, even for men. For women it is even harder, our hormonal makeup is not a set up for muscle building so it is very hard for us to get bulky. The only way to create lean strong muscles is to lift heavy weights. There is no way unless you train 2 xs per day and eat a diet dedicated to building muscle with specific timing and supplements that you will get bulky. However if you want to look good naked, the only way is to lift heavy weights. To use your muscles and really use them, and to continue to challenge them.

WHY CALORIE RESTRICTION ALONE DOESN’T WORKS?

Not all calories are created equal and not every person is created equal. Some people require more calories than others, just to function. What is important is to know where those calories are coming from and in what amount. However, it is not about counting your calories; I want you to be fully aware of where your calories are coming from. To close your eyes and hope you aren’t consuming too much, I want you to take full control of what you are eating and know what is going in to your body. Once you are aware where your calories are coming from you no longer have to count them. To start

with, we need to know where are calories are coming from and in what amounts are right.

Many women makes mistake of restricting calories and starvation type diets. This slows down your metabolism and causes you to lack energy, which is vital for this style of training that is going to transform your body.

The low calorie dieting is a path to depression, lacking energy, dizziness and super slow messed up metabolism, and a very skinny fat body. They may look good in clothes, but not so good when naked. We are transforming your body to look amazing for both! You cannot be looking good when naked and build lean muscle on a low calorie restricted diet.

We are going to do the opposite to this, we are creating HUGE calorie expenditure, with full awareness of calories and where carbohydrates are coming from. This is the path to a phenomenal transformation and incredible physique and the envy of every woman who looks your way.

HOW TO TURN YOUR BODY INTO AN AUTOMATIC FAT BURNER

If you we’re just to cut calories and do chronic exercise you won’t get the result, well, you might initially but very soon you will plateau or burn out. This sort of training leads to a slow metabolism and your body heavily reliant of sugar and carbs for fuel. Anyone who does this sort of training or have this in the past will notice how much your body craves sugar and carbohydrate meals.

Our aim with this program is to turn your body into a fat burner. We are going to be doing things differently to what most people do for fat loss. What most typical weight loss program does is actually hinder your body to burn body fat. This is why this program is different.

We are going to be building up your metabolism with specific workouts designed to work for anaerobic system and build lean muscle. When we combine this specific sort of training with correct nutrition we are priming your body for huge transformation and are going to tap into your fat burning zone. This is the secret you are receiving with this program, the secret to creating effortless fat loss, which most programs are missing.

The specifics of this program, we combine fat burning workouts along side muscle maintenance workouts, we combine this with the correct nutrition and taking care of where our carbohydrates are coming from. By doing this program in this way, you are ensuring your body is burning body fat and not relying on sugar and carbs, then also ensuring once a week your leptin levels are topped up, which is important for your body to be able to burn body fat. This is the exact opposite to caloric restriction and high rep

training. This style of training will put your body’s metabolism into overdrive and make body fat burning super simple.

Paying attention to your calories is important, however long term calorie restriction slows down your metabolism, and so calorie restriction isn’t what this program is all about. We ensure our body is getting regular fuel to make sure that your body’s cortisol levels aren’t increasing which comes from calorie restriction. We want to make sure that you are eating according to your metabolic type and creating the right environment for fat loss.

When we combine calorie expenditure with the correct sort of exercise, the right type of cardio, (not chronic) we amplify our fat loss. This works when you combine this with resistance exercise and constant stimulus each week of improvement. Then when we combine that strength with high reps later on your body becomes a fat burning machine. This is the road to permanent fat loss; this is how you get those results long term.

Getting Started

WEIGHING YOURSELF AND MEASUREMENTS

Your body is an amazing tool, and it does take time to adjust to new plans and regimes. Water retention, muscle development and hormonal changes are going to affect your weight and the number on the scales.

So we don’t weigh ourselves every day, just once a week at the same time first thing in the morning after you have been to the toilet. Your weight changes aren’t too important to start with, because we are about building muscle, which weighs more than fat and about reducing inflammation and burning body fat, so weight is a guide over these 90 days and for you to use as a reference.

After 90 days, your weight is going to be a tool for you to use to know if foods are affecting you or not. Sometimes foods may affect you and you don’t know it. For example if I was to have gluten, my body would become inflamed and hold onto water so the next day after eating gluten, I felt like I was hit by a truck, my weight had been increased by up to 1kg overnight because the body is inflamed and retaining the water. So you may not be aware of food intolerance initially, but once you learn to understand your body more and listen to it carefully, you will soon know what foods work for you and what don’t. There is no one quite like you, so you need to take ownership of your body, it is the most intelligent tool you will ever own and it will tell you when things are wrong!

I don’t want you to use the scales and obsess over them, instead use them as a tool and a motivation to stay on track. See what happens, does your body become inflamed and you didn’t even know if it happens before?

Measurements are a powerful tool along with photos; this is what is going to show you the real results. Take measurements over the next 90 days and after. Use your bathroom mirror to take photos, only you need to see them. Use this as motivation, so you know where you have come from.

Make sure you watch my video on measurements and photos that you received in your getting started email and you can also find in the Getting Started tab of the website.

TRACKING SUCCESS

This can be the make and break of your program. It is super important to track your success. So take your measurements at the end of each phase, take a photo at the end of each week or phase and also your weight. These are weekly checking with yourself and reminders of your goals. With your weight I don’t encourage you to weigh everyday, as typically people’s weight can remain stable even increases while building muscle, and then suddenly drop. So weight can be a good measurement, but it can also mess with mind, so I prefer that you only do this once a week, even only at the end of each phase if you want. The best measurements are clothes and photos.

Then without doubt I want you to record your progress each and every workout. You cannot measure performance if performance isn’t measurable. There are so much scientific resources and studies out there stating that when performance is measured, performance improves. So this is why we need to pay attention to our workouts we do.

On the printable workout sheets you will find a space to record weight. So you can record down each and every workout and the progress you are making.

Our goal is to aim for continuous improvement, each and every workout. Every exercise you are doing you are aiming to improve on the week before. No exceptions to this. The reason for this is because we are constantly trying to stimulate the body to adapt, to change, to modify. If you keep things the same, things stay the same. We want our body adapting, modifying, changing and transforming. This is where the magic happens. So you need to be charge of this, this is where people go wrong so often. They keep doing the same thing each and every week, never challenging. If you want to succeed in this program, you need to track your success.

KITCHEN CLEAN UP

It is time to start fresh and throw away foods that is not good for the health. The foods that make you tired, lethargic and moody. The foods that will causes stress on your digestive system and will cause to store body fat. The foods that inflamed your stomach and give you skin problems. It’s time for a spring clean!

Here is a list of foods to remove from your kitchen. You can donate the food, see if your neighbors want it, take it to a food shelter or food bank and throw away the rest. This will be difficult at first but once these foods are no longer tempting you and your body stops craving sugar, you will naturally begin to detoxify and start losing weight. It will be worth it. So grit your teeth and JFDI!

From the pantry, clean out...

• Biscuits, crackers, muffins, white flours, bagels, english muffins, pastries

• Packaged breads, breakfast cereals, cake and brownie baking mixes

• Lollies, cookies and cheese products

• Granola/muesli bars. Most of these bars contain refined sugar

• Chips (potato, tortilla, pita)

• Sauces, premixed marinades, dressings

• Refined oils, vegetable oils (like corn, soy, rice, bran, sunflower, canola), preservatives or unnecessary ingredients.

• Packaged soups containing ingredients you don’t know and loads of salt

• Sugar (sugar cane, brown, etc.)

• Oats, pastas

From the fridge and freezer, clean out...

• Milk (including soy), cheese, coffee creamers

• Sauces and marinades

• Condiments—ketchup, mayonnaise, salad dressings

• Any meats containing nitrites

• Egg replacements

• Frozen prepared meals

• Fruit juice, sports drinks, sweetened teas

• Ice cream, jellies and jams

• Margarine and other butter substitutes

• Soda (including diet soda with artificial sweeteners)

• Tofu/tempeh

• Pretty much everything else in the freezer except frozen fruits, vegetables, meat, and seafood

ACTION PLAN

The Steps You MUST take before beginning the program

• Complete the ‘Goals & Baseline’ form - Over the next 4 weeks you will check in at the end of each phase with me. Completing this form is an important step so that you can record what you are today and have something to compare against the completion of the program. By sending the form to me, I am able to help you personally with any problems or questions that may arise in relation to your nutrition and the training program. Also, just by sending it to me, you are proving

your commitment and accountability, your willingness to stick to this program for 90 days.

• Pledge - Be sure to read through the pledge and sign on your commitment to transforming your body.

• Photos and Measurements - Before you transform your body from the inside out, we need to take some photos and get some measurements, so you can understand what you are right now, and so you can measure your changes in the future. So take the opportunity to get the measurements and photos before you begin. These results can be included in the ‘Goals & Baseline’ form.

• Fit Test - What is your current fitness level? Do the fitness test today. It won’t take long, but it is important to know where you are right now in terms of your fitness. This is going to be a driving force to get you to the end. You can include the test results in the ‘Goals & Baseline’ form.

• Pantry clean out - Over the next 90 days we are completely cleaning out all processed and hard to digest foods. So time to clean out the pantry! I don’t want anything in your house that is going to tempt you. Be ruthless and don’t settle for thinking ‘maybe later’. Get rid of it!

Nutrition

WHAT IS A CLEAN EATING REAL FOOD DIET?

Let me remind you that I am not about diets and quick fixes. So I hate using the word diet, but I’m not sure what other word to use, maybe real food choices?

A clean eating real food diet is eating foods that are real, natural and that were around 200,000 years ago. Paleo/primal in short stands for the Paleolithic period, so it is the concept of eating what our ancestors ate.

I want to talk a little bit more about why we are cleaning up our diet and eating a Paleolithic way.

Agriculture has only been around a few years, and if you were to look back you would notice that is only in the last 30-40 years that we have gotten fat, sick and unhealthy. What has changed? The foods that is available to us. Head into the supermarket and everything is packaged or preserved with sugar labeled as anything with an “ose” on the end, sucrose, fructose and etc. Oils have changed; everything is packaged, preserved, and sprayed.

Food has changed and so as our health.

So how do we fix it? We stop eating it. It’s time to eat food like your grandparents and their grandparents used to eat.

Get rid of the crap processed foods and start eating real food that your body can use as fuel. Then learn to discover what foods work for you. Understand different foods and how you react to them. Know the feeling having tired with ached joints, skin irritations and bad sleep, isn’t normal.

Make the choice to be an expert in running a well oiled machine, your very own body. Foods to eat are vegetables, proteins, good quality fats, nuts and seeds and some fruit.

Over the next 90 days you will remove all sugars, packaged foods, dairy, grains, legumes from your diet because these are the foods that have changed, and these are the foods that causes common inflammation. After 90 days of clean eating which is healing, and anti-inflammatory, you can then try some of the foods again in there most natural state and see if your body can tolerate them. This is how you learn to listen to your body.

You need to eat a clean diet to allow your body to naturally detoxify, heal from the inside out and get your body functioning optimally. If you are really ready to transform your body and making life easy, for it is gold. We want our bodies to function optimally; this can only be done with clean eating real food.

GUIDELINES AND RULES

These are the hard and fast rules for getting results. You have made the choice to do the 90 Day Body Transformation, so these rules should be followed 100% of the time.

I suggest you print this list and put it on your fridge door (also find this list on the Resources Tab on the website).

• Eat within 30 minutes of waking up

• Do not skip meals

• No alcohol

• No cheese or milk

• No bought breads, pastas, cakes

• No nibbles (Those nibbles add up and can affect your blood sugar levels. I want you to really notice how you feel after 7 days eating this way)

• No sugar – nothing containing sugar. Don’t add it to coffee, tea or anything else

• Green tea can be drunk all day

• Stock your car with water, protein and nuts so you are never without food

• Eliminate all hydrogenated oils and corn syrups

• Avoid eating large meals close to bed time as this will affect your sleep quality

• Drink at least 2 liters of water every day and avoid alcohol when possible

• Eat according to portion sizes with every meal. Include lean protein, quality fats and carbohydrates from vegetables

• Starchy carbs servings in your post workout meal

• Eat vegetables with every meal, unlimited amounts

• You need to include this in every meal, 1 serving of fat (6 walnuts, 1 tsp olive oil).

• Eat when you are hungry approximately every 3-4 hours, not because of routine or boredom

• Avoid packaged food. If you cannot pronounce the ingredients, don’t eat it.

• Avoid all sugar including fizzy drinks, juices, bought smoothies, processed foods, store bought dressings, and packaged sauces

• Avoid calorie dense foods. Try and keep meals to 300-400 cal each if eating 5-6 small meals a day.

• Eat fruit in moderation and only low GI with proteins and fats

• Avoid all processed, refined foods. No eating of the 5 white devils which are; white flour, white sugar, white salt, milk, soy

• Consume quality EFA (essential fatty acids)

• Don’t overeat!

• Rotate your food sources

 

PORTION CONTROL

You need to understand the importance of portions and feel the difference when you get your portions right. This diagram below is how every meal should look.

Every meal needs to include protein, because this will give you energy for longer, build and repair your body and provide you with quality nutrients and minerals your body needs. Protein is essential for weight loss. Your body can’t produce it or hold onto it like it can do to carbohydrates and fats, so protein needs to be given to your body every meal. This way it can shred away unwanted fat and create the toned lean body you are after.

If you have only carbohydrates, you will get sleepy within an hour of eating. If you have too much protein you will be jittery yet sluggish. You need to get the balance right, and start listening to your body.  If you don’t have the vegetables or the protein in your meal, then you will stay hungry and overeat.

Having too much of one of these macro nutrients affects the way your body sleeps. This is especially important at night time so make sure you get this right for your evening meal. If you don’t get it right, then you will have a restless sleep and wake up feeling exhausted. Everyone is different, and everyone requires slight adjustments to this. Men may need to have 1 and 1/2 fist sizes of protein, and during training this might

increases to two fist sizes. They still however need the same amount of the other portions.

Do the questionnaire on the website and find out what your metabolic type is. This is going to give you a clear indication of what you work best with. In general I have a great formula for you to follow. However we are all slightly different, so this may not quite work for you right away. If you need a hand with this, you can just get in touch.

BT90 MEAL FORMULA

This formula is for those who want to get more accurate and just want guidelines. I am all about ease and visuals so the fists sizes are a great visual for me to understand, however for some people numbers are better. So here is a similar style but with grams.

110-180grams of Meat/fish or 2-3 eggs. If you are going to eat 4-5 small meals have your protein around 110grams. Then for 3 meals you want 150 grams.

100 g+ above ground vegetables (mainly greens)

1-2 teaspoons of good fats

FOOD TYPES TO EAT

We want to make life easy for our body. If the food you are eating wasn’t around thousands of years ago, chances are that your body has no idea how to break it down and use it for energy. Our body has taken 2 million years to develop evolutionarily into what it is today, picture those 2 million years as a rugby field. It is only in the last 100 years that grains and modern foods have entered our food supply. These 100 years represent about 1 blade of grass in the length of time it has taken for us to evolve. This means these foods are much harder for us to digest and metabolize, however if you want to make life easy on getting a transformation, eat foods you are designed to eat.

Keep your diet full of food that your body was set up to digest. As soon as you add processed foods, sugars and chemicals to your diet, your body has no idea how to break these down. Your body does not have the enzymes to break down the chemicals and additives in most modern and manufactured food. When it does try to break down the additives, your energy will become depleted and your skin will begin to show the stress you are experiencing along with your digestive system. Plus you will place extra load on the liver to detoxify.

The most important thing for you to know is that the food that your body cannot process is stored as body fat.

If you can’t pronounce it, your body probably cannot process it and use it.

Food is fuel for your body, so the best thing you can do is switch your thoughts and think of the food you are eating as the petrol you put into your car. Petrol makes your car move, but if you were to give it the wrong type, diesel for example, your car is not going to operate the same!

If you slows down and easily get tired and grumpy after eating, this is your body telling you it is getting the wrong foods. After eating, you should be motivated, energized and ready to rock and roll! Try to listen to your body and treat your meals like fuel. Make it simple for your body and keep your food clean.

PROTEINS

Protein is the most important part of this fat burning, and this transformation journey. It is essential for burning body fat and the growth and repair of muscles. It also keeps you fuller for longer, so more sustained energy and going to elevate cravings. Protein is crucial to include into every meal. Portion control is also important when it comes to protein. Don’t go over board, but get adequate amounts. Eat according to your metabolic type. For example a protein type requires slightly more than a carbohydrate type. Adjust according to how you feel, but don’t add more protein until you have the fibrous vegetables and fat in place. Use Paul Cheks tachometer on the website to really fine tune this amount.

Protein Powders - These can be great for the poor time and a good affordable alternative to meat, all the time. I do want to really encourage you to use real food as much as you can. However I wanted to give you some other options. Sometimes there is a place for protein powders. The problem with most protein powders available is the quality of it and the other products that it contains. If you want to include protein powders into your diet in this 90 Day Body Renovation, then first you need to know whether or not you can tolerate dairy. You can try 100% whey isolate. This is pure and natural form of protein. Remove all dairy for the first 30 days. Then try pure whey protein. You just simply add a couple of scoops of this to your homemade smoothie. An alternative is egg whites in your smoothie for your protein source. You can get egg white protein powders which are a great option for those with dairy intolerances. Pure egg whites that you crack yourself is the best. Be careful in consuming either of these options every day and only do it after you have had a good 30 days of clean eating. Rotate it along with your other protein sources. This is going to give you a better

understanding of whether you feel good on it or not. If you were to have it every day, and feel the same every day, you will never know how your body will react to it. To start with, try it once every 4 days.

FATS

Fats do not make you fat; this is one of the biggest misconceptions out there. It’s another myth. We need fat. Every single hormonal reaction requires fat. You need to include good quality fats with each meal. It’s not much, a teaspoon is enough. It will help with energy, making you feel happy. Fat is involved in the brain function, hormones, immune system and digestion. Those that follow a low fat diet are typically grumpy, moody and depressed.

You do not get fat by eating fat. You get fat from food that increases your insulin levels, foods with too much sugar, carbohydrates, and processed foods. Your body needs good quality fats for the everyday functioning of almost every cell reaction.

The fat is fat. The macronutrient that helps you be happy.

Don’t over-do it as it is calorie dense nor should you under-do it as your body requires it. So in every meal include some quality fats and oils in a portion size of your thumb.

Healthy fats are what make our skin glow and our hair shine. They are crucial for weight loss.

Too much of the wrong type of fats and oils have huge implications on your health and well being, not only the calories but the type of oils.  It can be confusing as to what sort to use, and what to avoid. Great quality fats and oils are anti-ageing and essential for your long term well being and health. Fats and oils are essential for the well being of your entire body. They are required for brain function, nervous system and aiding in the making of most of your body’s hormones. Good quality fats are also essential for transporting vitamins and minerals around your body. Our digestive system depends on it, which also means your skin health depends on it. Great oils are anti-ageing, bad oils are ageing, toxic and rancid. Today we are surrounded by so much conflicting information that it is really hard to know what is right and what is wrong. I want to help you understand and know the facts so you can be informed and make your decisions.

First, do not be afraid of fat because it is not the cause of getting fat. Also don’t be scared of good carbohydrates as we need them, and don’t be scared of protein as

we need them too. The key is balance and getting that balance right. When you have too much of something, this is when it throws everything out of whack. When you eliminate something as important as fat, you also have a problem. We need all of these macro nutrients. What we don’t need is processed refined foods, sugars and toxins as they are what make you fat and unhealthy.

Fats and Oils to use:

1.Extra Virgin Olive Oil – Use a lot, it should be a staple in your diet now. Extra virgin means you get more goodness from the olive; it is a squeezed olive to extract the oil, and nothing more.2.Coconut Oil – Great, use this for some cooking. Check out my post on coconut products here.3.Avocado Oil – Use it a lot also, great in salads, always use cold though, and don’t heat.4.Fish oils – Great to take as a supplement, cod liver oil/butter oil blend and include some salmon and other oily fish into weekly meals. Don’t heat. 5.Butter – This is ok for you, why? Because it’s clean, it’s creamy and salty (the good brands use sea-salt, read the labels). Don’t abuse this however, the amount you would use is minimal, it is a fat, and it is calories, so eat smart, don’t just pile it on everything because it’s the better option to margarine. Use it instead of margarine, and in cooking if needed.

Fats and Oils to avoid:

Vegetable oils, canola oils, oil blends, rice bran oil – Why? Because they aren’t real oils that your body can use, they affect your cholesterol and your body has no idea how to break them down. They are highly refined, heated and extracted using toxic chemicals. They rarely contain any goodness.

Margarine – this is so bad for you, so many different chemicals and ingredients go into margarine, they are blends of all sorts and hugely dangerous to your health, even the ones that say they are good…don’t go near them.

VEGETABLES

Vegetables help deliver vitamins and minerals to our body; they provide us with fibre for good digestions and detoxification. The bulk of vegetables you need to

consume are leafy greens, above ground growing vegetables. These have the least amount of starch and really help promote weight loss. When it comes to starchy carbs, below ground vegetables, we save these for out post workout meal. Organic source or grow your own is the best way to get these good quality nutrients without the spray and pesticides.

Vegetables – Eat plenty of these, make salads and fill up half of your plate with these every meal. Then if you need too and are still hungry, eat more of these. I have salad recipes for you, showing you how to use all these vegetables, and how to make great salads that taste great too.

Artichokes, Arugula, Asparagus, Avocado, Beet greens, Beets, Beans, Bok Choy, Broccoli, Brussels sprouts, Capsicums, Cabbage, Carrots, Cauliflower, Celery, Collard greens, Chard, Chicory, Corgette,  Cucumber, Dandelion greens, Eggplant, Endive, Fennel, Garlic (raw), Green beans, Jicarra, Kale, Kim Chi, Leeks, Lettuce (all types), Okra, Olives, Onions, Parsley, Peppers, Radish, Rutabaga, Rhubarb, Sauerkraut (raw), Seaweed, Snow pea pods, Spring onions, Spaghetti squash, Spinach, Summer, Swiss chard, Tomato, Water Cress, Yellow Squash, Zucchini and so many more!

Starchy Vegetables - These are the vegetables you need to have in your meals according to fist size. This is for that the post workout nutrition.

Kumara, Yams, Parsnips, Swede, pumpkin and sweet potatoes.

NUTS AND SEEDS

Nuts are great for you when they are raw, even better when they are activated (soaked) especially for those with digestive problem. The soaking removes the phytic acid and helps with digestion as the enzymes are activated by soaking.

Check out my post on Nuts and Seeds – Roasted vs. Raw  . The problem is everyone eats them roasted with a whole heap of table salt on them. When a nut is roasted, the oils have been heated to a temperature that they cannot handle. Certain oils can be heated to different temperatures. As soon as a nut is heated to above 80 degrees the oils begin to go rancid and lose all the benefits. So instead of having antioxidants, the oils in the nuts are more likely to age you, than help you stay young.

Other benefits of Raw Nuts and Seeds:

All nuts contain fiber, which helps lower your cholesterol. Fiber also makes you feel full, so you eat less. Fiber is also thought to play a role in preventing diabetes.

Vitamin E may help stop the development of plaque in your arteries, which narrows them. Plaque development in your arteries can lead to chest pain, coronary artery disease or heart attack.

Some nuts contain plant sterols, a substance that can help lower your cholesterol. Plant sterols are often added to products like margarine and orange juice for additional health benefits, but sterols occur naturally in nuts. Nuts are also a source of l-arginine, which is a substance that may help improve the health of your artery walls by making them more flexible and less prone to blood clots that can block blood flow.

Nuts and oils or juices to be consume:

Almonds, Almond milk (unsweetened), Coconut Cream, Coconut milk (unsweetened), Flax Seed, Hazelnuts, Hemp Seeds, Macadamia Nuts, Pecans, Pine Seeds, Pumpkin Seeds, Sesame Seeds, Sunflower Seeds and Walnuts

Don’t be afraid of including healthy fats from nuts into your diet. If you combine these with clean, natural real food your body will thank you. Start making the right choices for your body, so you are fueling it to be happy, healthy and fit.

As for butter versus margarine, I trust cows more than chemicals.

Words of caution - Nuts are a very high allergen, so it is important to not over consume them. Many people make mistakes in over eating and eating the same nut every day, in particular the almond nuts and usually they use it in baking also. Try and rotate your nuts each day, and aim to only eat them once a day. Also to help make them more digestible or if you find you are getting an upset digestion from it, see if soaking helps. You do this by placing the nuts in a container, and cover it with water. Let it soak overnight. You can dry them in the sun or dehydrator. Or just soak enough to last a couple of days and store in fridge. You will notice the soaked nuts are less acidic and much easier to digest.

WHAT TO EAT AND WHEN?

Your goal is to aim to stick to your portion sizes and full up on above ground fibrous vegetables with good quality fats in each meal. Eat when you are hungry and not to starve. This program is about teaching you to listen to your diet and fine tune your results even more.

Vary your meals throughout your days and weeks. The more variety you eat, the more nutrients and vitamins you will receive. Think color and use new ingredients.

Keep to your portion sizes, 3- 5 meals per day. Learn to understand what works for you. Try and eat every 3-4 hours. Spread your eating out and eat smaller meals more often when possible, if you find your energy is low don’t eat within 3 hours of going to bed.

Eat breakfast every morning.

Check out your grocery list, 7 menu guides and use Fit Day as a tool to keep track of your calories you are consuming. I will discuss calories further in this book.

" Eat within 30 minutes of your workout.

BREAKFAST

Breakfast is such an important meal of the day; this sets you up for a day of consistent energy, moods and emotions. There have been studies comparing the moods of those who eat a high protein breakfast versus a carbohydrate breakfast. Those on the high protein had fewer cravings, better food choices through the day.

I am fully aware that, what I am telling you is outside the norm, away from the “healthy food pyramid” and away from conventional nutrition. It’s important to understand what the “healthy food pyramid” is. It tells us to eat 6-8 portions of grains and cereals per day. You will discover the danger of this later on this book. However, I wanted you to know that those who are giving that advice are all lined to the same people selling those products. Great marketing!

So if you were to eat according to the “healthy food pyramid”, you would start your day off with a very high carbohydrate breakfast. First the issue starts with the sugar that it is in the cereals and the gluten and then the grains. Check out under carbohydrate quantities the dangers of this, and what this leads to long term.

What is the best option for breakfast?

The best way to start your day is with meat or fish with some nuts and vegetables or berries. This type of breakfast has been found to give the body the best start of the day. It fires up your neurotransmitters in your brain, which gives you better focus and memory. Also this sort of breakfast is going to lessen cravings. All of which are what is needed if you want to transform your body. For those who scares you, don’t panic....it

scared me for a while too, now its second nature. Yes you could get some results if you were to stick with oats for breakfast, however if you really want to transform your body. It starts with that high protein breakfast.

You want to start your day off with a high protein breakfast within 1 hour of waking. By doing this you are setting your metabolism up for the day. Then to keep your body burning body fat ensure that you eat according to your metabolic type. Either goes for 4-5 small meals throughout the day, or 3 good meals. Understanding your body is the key to success in this program.

So the best way to start your day is with either of the following:

• Meat/Fish with Nuts

• Steak with almonds and vegetables/berries

• Salmon with cashews and spinach

• Turkey with avocado and spinach

• Beef patty with Brazil nuts

• Eggs

• Boiled eggs with spinach and pine nuts

• Scrambled eggs with left over veggies

• Omelets with veggies

• Fried egg in coconut oil with avocado and spinach

ROTATING YOUR FOODS

It can be really easy for us to eat the same food, day in and day out; but we need to make sure we are rotating our food sources. This way you are getting a wide range of nutrients and your body isn’t going to build up an intolerance to an over exposed food source.

The best way to make this super easy is to eat chicken one day, then the next day pork then on the next day fish. Cook in bulk and split that meat source into your meals that day. This way you are rotating around the proteins and ensuring you are getting adequate vitamins and minerals.

POST WORKOUT MEALS

This is crucial for you to get the results from your training. Within 30 minutes of doing your workout, consume protein and some carbohydrates. The best form of post workout meal is an actual meal, so if you train before lunch, have lunch ready to go before your workout.

Throughout your day you will be eating according to your metabolic type, keeping starchy carbs to a minimum, then after your workout we want to add in post workout carbs. These are carbohydrates that have higher glycemic index and will help your body recover fast. By adding those into that post workout window you are ensuring you are getting the right hormonal response from your training, so this is going to help with enhancing lean muscle. So straight after your workout add in:

• 200grams sweet potato/pumpkin

• 1/2 cup of brown rice

• 1/2 cup cooked quinoa

Don’t think that a post workout meal needs to be something packaged like a protein bar or protein shake. Your best fuel is real food. I don’t recommend protein shakes often, as the best thing for your body is the real food, especially if your goal is to be lean and toned. As always it is about being prepared. There are some good protein powders around for you to use in your own smoothie, however for the 90 Day Body Renovation we want to remove anything processed. If you decide you want to try protein powder try 100% pure whey protein isolate or egg white protein powder. This is protein powder in its cleanest natural form and when you know your body is healthy and functioning optimally you can then find out if you can tolerate the whey in its natural state without all the other crap. If you can handle it and you don’t get any common issues like a runny nose, stuffy feeling, hot flushes, cramps, spots, eyes watering, itchy throat, then you know you could use 100% whey protein isolate in your homemade smoothies in the future. However the alternative to this and if you really want to have a post workout

smoothie with protein what I recommend to most people is to use egg whites. You could use fresh egg whites or powdered.

Have to look at all the recipes on my site. The main thing is to put protein in your body along with some carbohydrates as soon as possible after your workout. The more it is real and natural, the better. Here are some ideas as to what I reach for if it’s not an actual meal. Just don’t think it has to be packaged up and looking pretty. Think ‘what does my body need’, and have it available to you before you workout so you don’t crash on the other side.

CALORIES

I am not about counting calories, you know that. I also can’t think of many things worse than weighing my food each and every day. However, there is a place for it. To every single clients just start switching to real food. Eating food that is clean, nutritious, and nutrient dense. In most cases this is enough to see results. These simple changes are enough to make a dramatic transformation. So if you are losing weight and you are doing this, then stay doing it.

If you aren’t losing weight, then it is time to get really clear about how much food you are actually consuming. If you are eating more than your body can burn you are not going to lose weight. You do need to be eating the right amount of calories for you.

The best tool to do this is www.fitday.com. Enter it in your goals and it will calculate how much calories you should be consuming each day to help you achieve them. Be realistic, aim for 500 grams to 1 kg per week to achieve weight loss.

The thing with calories is that too often we think we are invisible because we are eating clean. That we can eat clean treats, we can eat 5 meals a day and we can lose weight. If you exercise incorrectly, any amount of counting calories can be a waste of time. Lucky for you, you are in the right place. You have to be consuming real food and food that suits your body.

Before you go counting calories, find out what your metabolic type is, you will find this questionnaire on the website. Determine if you work best of 5 small meals a day, 3 large meals with little snacks, or 2-3 meals a day. We are all different. When you have your metabolic type sorted and you have a good day according to that, and then enter in your food into fit day.

Then you can start to tweak and refine your food even more to help you get great results.

CARBOHYDRATES

How Much Carbohydrate Do You Personally Need?

Well this again comes down to your metabolic type. Carbohydrate timing can really have a huge role on your weight results. Some people do really well on carbohydrates in every meal and for others this causes them to hold or put on weight. Then of course, this is all very dependent on your goals also. This program is all about weight loss and fat burning in order to optimize your results and get your body in a fat burning zone more often. The timing of carbohydrates and quantities can as well play a really huge role in your results.

Carbohydrate quantity can often be the make or break of someone’s success in weight loss. It is true that we need carbohydrates but most of us consume far too much. Too many carbohydrates affect your body’s insulin levels and if your body cannot use carbohydrates it gets converted directly into sugar and stored as body fat.

The most important thing for you to start with is to be aware of your metabolic type that is to understand what makes your body work at its best. This then is about fine tuning your carbohydrate amount and finding out when and where to place your carbohydrate.

Start by entering your daily food intake into www.fitday.com.

Enter it in every single food item.

Now take a look at your carbohydrate quantity.

See circled in red image below. This is the amount of useable carbohydrate grams in your food for that day.

Now this is the number we are going to focus on, and where we want to pay particular attention to.

We will focus on this number if your goal is to burn your body fat. This number can have an effect on whether or not your body is burning body fat or sugar from the carbs you are eating. Proper timing of carbs and organizing them correctly can really maximize your success.

Different Carbohydrate Zones

These numbers below describe the different zones

0-50 grams per day: This is where your body is forced to burn body fat as fuel, and where ketosis happens if you are here for long periods of time. Some people thrive in this zone. It is achieved by eating mainly proteins and fats and not much green leafy vegetables, maybe just one meal with salad. It is not recommended that you hang out in this zone for long periods of time as you will struggle with energy and feel flat and we need some carbs to help with fat burning. However, for some people especially those who are protein types, one day in a week in this zone can help them with their weight loss. Listen to your body and don’t hang out in this zone for longer than 1-2 days at a time.

50-100 grams: This is the ideal range for weight loss. This helps slow down insulin productions and enhances your body’s chance to burn body fat. This is easily achieved by eating good quality protein, 2 handfuls of above ground vegetables per meal and a quality fat. You could also add into your post workout some fruit or starchy carbs and stay in this zone.

100-150 gram: This is the place to hang out for maintenance. When you are in your ideal weight you will find it easy to stick in this range. This is quite an easy range to stay in, when eating a clean diet and sticking to your metabolic type, eating loads of vegetables, good quality protein and good quality fats. This is where the above image shows. I had starchy carbs in two meals that day, a post workout and dinner.

150-300 grams: This is the zone where you will start to gradually put on weight. If you are consuming this amount of carbs even if you are exercising correctly, you will find that you aren’t quite getting the results you expect because your body just got too much insulin floating around. Excessive insulin makes your body store energy.

300+ grams a day: This is the zone where autoimmune conditions, diabetes, insulin problems, and a whole host of other issues start to develop. Unfortunately, this is where the food pyramid suggestion takes place and where most of the overweight population sits.

How to Optimize Fat Loss with the Power of Leptin

Leptin is a hormone in our body that increases or decreases energy expenditure (calories burned) depending on the perceived energy available (amounts and types of food eaten). It also helps control appetite and has a huge role in fat burning. This hormone can have a major effect on your results. Finding the key to this can rapidly turn on your body’s fat burning switch.

Leptin is controlled by your brain, if you’re perceived energy is low (your body thinks it’s hungry) your body’s energy expenditure decreases (you burn less calories) and your appetite increases. This is a prime example of someone training incredibly hard with cardio, counting calories and their body weight is never shifting. For the opposite example, if the body’s perceived energy is high (calories in), energy expenditure increases (calories burned) and appetite drops.

Our body fat is stored energy, this secretes the hormone leptin. For those wanting to lean out, it is not as simple as exercise and calorie counting. It’s about making sure the body is producing leptin to trigger energy expenditure and fat burning. The leaner you get, (less body fat stored energy) the less you have to drive leptin secretion.

Insulin Effect in Leptin Consumption

Insulin is the next powerful part of this equation. We need to understand insulin in order to understand leptin. It is another indicator of energy to burn. It has a direct effect on leptin and the secretion of fat from stored cells. When insulin is present, leptin goes up, reducing appetite and increasing energy burnt.

The most powerful way to affect insulin levels in your body is via carbohydrates. However, too much carbohydrates and excessive insulin can do the opposite to what we are after.

On the other hand, if you don’t have enough leptin floating around, your weight may plateau and you may have this stubborn fat that you just can seem to shift. Even with all your efforts, you will just stay in the same weight and shape due to leptin levels.

If you only restrict your calories and you don’t consume enough carbohydrates over long periods of time, your body will go into shut down. Energy will drop, fat loss will stop and you will be fatigued and flat. You will feel like staying inside, not socializing and your zest for life would dropped as well as your libido. But having occasional meals higher in carbohydrates can re boot your body’s leptin levels and shift it into that fat burning zone and get you feeling amazing once again. This is where carbohydrate cycling comes in.

Carbohydrate Cycling

This is how to get optimal balance in your leptin and insulin levels. Insulin isn’t the devil; it has a huge role to play in fat loss. By understanding how food affects insulin levels, you will understand how carbs cycling can also affect your weight loss.

The best way to do this is to stick with the majority of your week in the range of 50-100gram of your carbs. Then once a week have a meal that is of higher carbohydrates.

For example there is a good way to structure your week with some carb cycling in there. This is not an open window to gauge yourself with carbs, just consuming enough to pump up your leptin again and get your body burning body fat.

Monday – Post workout high carb day 150- 200gram – Make this a large training day, work hard, lift heavy, then eat extra starchy veggie/fruit

Tuesday – Normal carb day 50 -100grams

Wednesday – Normal carb day 50 -100grams

Thursday – Normal carb day 50-100 grams

Friday – High carb day 150-200 grams treat meal – maybe do some baking

Saturday – Normal carb day 50 – 100grams

Sunday -low carb day 0-50 grams rest day

This is a perfect way to add a treat into your week. Too many people consume treats and high carb meals to often. However, if you plan your week correctly a treat can play a powerful role in your weight loss journey.

Please do get in touch if any of this is confusing or you aren’t sure of something. All this information is to help you fine tune your diet, so I’m here anytime you need an extra hand.

For a normal carbohydrate day this will be just keeping the majority of your carbs in your post workout window. Then on days when you don’t train, don’t do this.

TREAT MEALS

As I said from the start that it is about being good 95% of the time, so one day per week you are allowed to eat something as a treat or cheat meal. However because these 90 days is about cleansing and making your body healthy, I don’t want you to go and have rubbish that will set you back a few days or a week on your current plan. Instead, these days are opportunities for you to explore new ways of cooking. I have recipes all over my site that are perfect treats to have.

Here is an example of how to include cheat/treat meals into your diet:

• Dinner - You may have a normal steak dinner with vegetables, and then your cheat is a glass of red wine.

• Dessert - You may have your normal dinner with chicken and salad, then for dessert you have a chocolate truffle.

• Heading out with girls - You have been planning this all week, and so all day Friday you eat perfectly then that night you have wine or vodka and soda and lemon as your treat.

The aim is to stay on track as much as you can. Then if you have been craving something for a while, allow yourself to have it on your treat day but make it a healthy choice that isn’t going to make you feel rubbish afterwards. Keep your treats to once per week and make them fantastic. Get friends around for dinner and make a dessert that you have been dying to try for a long time. I have so many great recipes on my site for this exact situation. Make it easy for you to make treat meals healthy and only with clean real ingredients. This way they become part of a healthy lifestyle and you can enjoy being healthy and cooking great food at the same time.

So step outside the traditional way of cooking things with flour and sugar, and start exploring new ways of creating amazing food.

When you have 4-6 weeks to go, and you really want that transformation, be diligent. You should avoid all treat meals especially alcohol and stick to eating 100% clean and healthy till the goal date. Everyone is different, so if you do have specific goals then simply get in touch and I can help you get to them.

SUPPLEMENTS

My philosophy is to eat real food, so when it comes to supplements there are a couple of real foods items that I think are great supplements to your diet.

Blue Ice Fermented Cod liver/butter oil Blend - This product is the only cod liver oil I will recommend, it is fermented and made from deep sea fish, meaning your getting a fantastic product. It contains the essential vitamins that Dr Price of the Weston A Price foundation discovered, we require for optimal health vitamin A, D and K. You can get this product from here. http://foreverfit.tv/shop/blue-ice-royal-butter-oilfermented-cod-liver-oil-blend-non-gelatin-capsules/

Probiotics - With our modern packaged diets, modern illnesses, antibiotics, contraceptive pills, stress and bad quality food can destroy our digestive balance. So getting that balance back is crucial for allowing your body to be able to grab nutrients and enzymes from its food and to be able to digest food properly. 1 dose of antibiotics can take 2 years for your body to restore digestive balance. This is the brand that I use. h t t p : / /www. i he rb . com/Garden -o f -L i f e -P r ima l -De fense -HSO-Prob io t i c -Formula-180-36-216-Caplets/14531. Read up on probiotics here http://foreverfit.tv/what-probiotics-to-take/

Spirulina/Green drinks - Another great addition to a healthy diet is spirulina or an ultimate green drink which combines spirulina, chlorella and wheat grass or barley grass. One of my favorite ways to start the day is with this green juice recipe. This helps prepare the body for digestion and aids in detoxification.

HYDRATION

You need to make sure you are drinking enough good quality water in your diet. Your body requires .333 x your body weight in kg per day of water.

How do you get good quality water? Avoid tap water; this contains chlorine which kills the bacteria in your tummy. Use filtered water and add Himalayan salt to your first liter of water each day, 1/8th of a teaspoon. This replaces the minerals, but also allows your body to become hydrated and use the fluid you are consuming.

When minerals are present in the water, your cells can absorb the water and take it through your body at a cellular level much better. This is important as our aim over the next 30 days is to clean out our body’s toxins, allowing it to naturally detoxify. So getting the most absorbable water possible that cleanses your body, it is important.

Sports drinks - Most sports drinks are packed full of sugar and are bad if you are trying to lose weight, not to mention they are terrible for your teeth.

Try this home made sports water and energy drink. It is your new smart training buddy.

Ingredients:

1 liter of filtered water (for a layer of flavor you could use coconut water or brew herbal teas, fruit teas)

1/8-1/4 teaspoon Himalayan Sea Salt (this has all the trace minerals in it)

Optional sweetener (Honey, coconut nectar, stevia powder or stevia leaf placed in bottom of bottle)

Optional 1/4 to 1/2 teaspoon of crush calcium magnesium tablet or powder

1/4 cup or more of juice (lemon, orange, grape, carrot, lime, pineapple)

Cooking Instructions:

Make tea if using that (use filtered water if so) and pour into bottle once brewed, or brew in bottle if using bags.

Add sea salt and calcium magnesium

Add juice and shake it up

Place in fridge and cool for when you need it

My regular sports drink for most of the days is green tea brewed with lemon, sea salt, magnesium and lemon.  It is fast and effective. If you don’t have magnesium don’t be stress, start with just the salt, water and some fresh juice. It is better than sugar!

OTHER BEVERAGES

It is really common for the beverages in your day to hold you back from getting results. So many contain sugar or are loaded with nasty chemicals like aspartame.

Green tea and other herbal tea without added flavours and sugar, go for loose leaf varieties. This avoids the chemicals and bleach found in teabags.

Black coffee - 1-2 per day before a workout, is an ideal time to have it.

Coconut water

Vegetable smoothies – it pure goodness, get organic and loaded full of vegetables. Try adding in spirulina or other green powders. Check out the recipes on my site under smoothies.

Note: Both green tea and coffee have caffeine in them, caffeine takes 6 hours to metabolize, so make sure you only have these before 2 pm.

GROCERY LIST

There is a ‘getting started’ shopping list. I have made this list as a guide to help you shop smarter. The thing is not every week you will need to go to the supermarket. When doing grocery shopping, the key is to shop around outside edges of the aisles and head to the farmer’s market and local butchers. I found that the cheapest way to keep your food bill down is to head to vegetable stores/farmer’s market for all your veggies as they are more likely to be in season, and then to the butcher or fish market for protein, then once a month head to super market and stock up on your other items.

Other great ways to keep the food bill down is to grow your own. Also delivery has worked out a lot cheaper for me recently, the butchers deliver to you and the supermarkets do also. So if you stick to your grocery list and buy online when you can, you won’t be tempted to purchase items you don’t need.

Understand the importance of shopping around outside edges of the aisles, if you start getting into purchasing packaged goods, this is where your grocery bill will add up, and you don’t want to be eating these products in the 90 Day Body Renovation in any case.

Shop little and often for your fresh product, like heading into the vegetable store on the way home from work, and have meat frozen that you bought on special or from the butcher in advance.

Shop smart and buy what you need when you need it, and the items that can be stored buy them in bulk. All these tricks will keep your weekly bill down and get your weight down at the same time :)

Print the shopping list and use it as a guide when shopping for food.

RECIPES

There are loads of recipes on my site, your food doesn’t have to be the same every day, and this is why I have a whole part of my site dedicated to bringing you recipes that you can eat. No grains, legumes or processed dairy, just good clean natural food that will support you on your next 30 days. So look at all the recipes, find meals that will work and make creative food for you to cook. Food should be enjoyable and good for you. So make the effort to get good recipes for you and your family.

FOODS TO BE AVOIDED

Grains and legumes

So you are wondering what is wrong with these guys. Don’t we need to include whole grains in our diet? The answer is, no you don’t. If you are consuming a diet full of vegetables, meat, fruit, nuts and quality oils you are getting everything that your body needs, including fiber, vitamins and minerals. Grains are processed in our bodies in a similar way sugar is. This means they are high GI and will make it much harder for you to lose body fat.

The other problem with grains and legumes are the ones readily available to us today. When grains were consumed 50-100 years ago, they would get traditionally prepared by soaking them overnight to help break them down and make them easily digestible and to remove phytic acids. Phytic acid inhibits your body’s ability to absorb iron and other minerals.

There are other reasons why we are avoiding grains and legumes also.

Lectins - They both also contain lectins which bind to insulin receptors which causes leptin resistance. This ultimately affects your ability to burn body fat.

Gluten - Gluten is found in wheat, rye and barley and present in many stores. This is the most commonly known reason why people avoid breads and pastas. Gluten can be nasty and cause huge inflammation to your digestive system. Most people aren’t aware that they have an intolerance or inflammation in their body because of it. Common symptoms with gluten intolerance is ached joints, sore bones, itchy skin, spots, RSI, arthritis, and the list goes on.

Phytates - these guys basically make any minerals present in your food. So all those minerals and vitamins you are eating are useless if you are consuming too many phytates.

After 90 days of transforming your body and healing your body at a cellular level and allowing your body to recover and function optimally, you may decide that you want to add grains back in. The only way to know if you are intolerant or not you need to try and see what happens. Now I know that I don’t need them and include it in my diet, as they do more harm than good to my body. So make sure you are listening to your body if you are experiencing any ache, sniffle joint, muscle spasm, emotion, and mood swings it can be related to your food, so pay close attention. Also make sure if you are going to try and consume them after 90 days, make sure it is traditionally prepared. Here is a

great book on the subject, Nourishing Traditions by Sally Fallon. Or check out www.westonapricefoundation.org for more traditional nutrition methods.

Alcohol

Limit your alcohol. Alcohol does not help you lose weight and works against you in many ways. It affects your metabolism and is high in sugar, making it hard for us to burn body fat. So for the first 90 days avoid alcohol, you can have a glass of red wine on your treat day for the first 6 weeks if you want, then remove for the final 6 weeks.

When you consume foods and drinks high in sugar, it makes you believe you are still hungry, affecting your cravings and blood sugar levels. Some wine provides some health benefits, especially red wine. Red wine can be part of a healthy diet and lifestyle with many studies proving its health benefits. However for these 30 days we are going to avoid it, as our aim is to have a clean healthy state and understand what will work for our bodies. Anything that has extra sugar or inhibits your body’s fat burning ability we are going to avoid for 30 days.

Alcohol affects your body for 24 hours after it has been consumed, so being that we are only doing this for 90 days, we want to make every day counts. Then once you have a clean and renovated body, you can take the time to bring back certain foods one by one and see how your body copes with them and how you react. This is how you learn to listen to your body. But you need that clean slate first to do this.

Then after 90 days you are allowed the cheat meals/treat meals you may want, have an alcoholic drink as your cheat (I go into this later).

Whilst I want you to avoid alcohol as much as possible, I understand that life is a balancing act, so here are some ways you can drink some alcohol if you wish.

• If you consume a drink for your treat, choose hard clear liquor like vodka/gin or a glass of wine. No mixers other than soda water and or lemon/lime.

• Avoid all sugary alcoholic drinks.

• If you are going to have alcohol make sure you eat what is the plan all day, and are back on track the next morning.

• For every alcoholic drink, drink a glass of water in between.

• If you are 6-8 weeks away from your goal weight, avoid alcohol.

Store Bought Products

What do I mean by store bought products? It is all packaged and pre-made foods, with any ingredients you don’t know or can’t pronounce. It claims it’s healthy through expensive marketing, or has a shelf life longer than it really should!

Stay away from store bought products unless it falls into vegetables, fruit, meat, quality fats, nuts and seeds. The key to supermarket shopping is to shop around the outside edge of the supermarket and as fresh as possible.

The problem with store bought products is you don’t always know all of the ingredients. For example a product might say it contains chicken flavoring. That flavoring has been sourced from another company and that contains over 20 different ingredients excluding the chemical processes, it has gone through to make that flavor. So this is where some of the issues lie with the hidden ingredients.

Other reasons why store bought products become an issue is the sugar they contain. So many products contain hidden sugar called different things. From sucrose, fructose, lactose, corn syrup etc.  Sports drinks contain up to fourteen teaspoons of sugar, and the color may be blue. Imagine what is involved in making the color blue!

Other reasons not to purchase store bought products is the aspartame and other synthetic sweeteners, nitrates and nitrites, potassium sorbate, and BHA found in them. These ingredients are in the preservatives and sweeteners that have been shown to have either cancerous effects or negative impacts on nervous system.

Keep to foods that support your health and well being. Remove chemicals and additives from your diet so your body can function optimally without having the stress of digesting foods. The more chemicals, preservative and additives you consume, the more stressed your body and digestive system becomes. There is no way you can lose weight and get your body in the best shape of its life if it is stressed.

Eat clean, real, natural food.

Refined Sugar

This is the devil that is making the population fat. It is in everything. This is what affects our insulin levels, which spikes our blood sugar levels and stresses our bodies out.

Too much sugar is toxic. The reason it’s harmful it is because it causes your body to release insulin to cope with all the glucose (sugar) in the bloodstream. The insulin acts like a key to your cells and opens the door to allow your cells to store that excess glucose in your body. That extra glucose in storage is stored as glycogen which is used as energy. When it is not use, it turns to fat. The faster your blood sugar level rise the faster it falls and the glucose is taken up into your cells. While after eating a meal high in glucose you may feel energized from the spike in blood sugar, you will soon feel tired, sluggish and possibly moody very soon and after you will crave more.

The vicious cycle - When you feel tired and hungry after only eating an hour ago, you then reach for the  caffeine  or more sugary substances which then causes your body to release cortisol and adrenaline from your adrenal glands. Cortisol stimulates stored glucose to be taken to your blood stream giving you energy. Then  adrenaline  makes you feel more  awake  by making your body think it is in a stressful situation (fight or flight) when it is not.

Here is where the next problem lies with the constant cycle of eating sugar, getting blood sugar levels spikes and drops, then running high on cortisol and adrenalin. First it starts in your cells becoming less receptive to insulin. So it takes more insulin to get the glucose to your cells, so after a while you become insulin resistant, which leads to becoming diabetic. This is why diabetics are on insulin because their own insulin they produce isn’t enough to handle the sugar they consume.

The next problem is the amount of stress from all that adrenaline and cortisol you have in your body. This is a major problem for your immune system and endocrine system which affects the inflammation in your body, the ability to repair and fix that inflammation and your hormone levels. Not only that, but a body that is stressed from high cortisol and adrenaline will hold onto any stored fat that it has, so any efforts of trying to lose weight will not work.

So what’s the answer to this? Avoid eating foods that cause you to have highs and lows, as these highs and low affect your blood sugar levels. Avoid all store bought products, and learn to read labels properly if we are still consuming it. Instead of buying cheap rubbish foods, fill your body with food that isn’t commercialized and wrapped in marketing. Instead, just eat real good natural food like vegetables, proteins, fruit, good quality fats and nuts. On occasion it is okay to enjoy a little natural sugar, but when you

can see the addictive cycle this creates and the damage that it can bring, eat it with caution.

Is corn syrup a refined sugar?

Refined sugars are found everywhere; they are in the majority of foods you find in the supermarket in some shape or form. They have different names to confuse you. They are made from beets, sugar cane, honey, maple syrup and corn. There is white sugar, cane sugar, corn syrup, high fructose corn syrup, refined maple syrup, refined honey (as opposed to raw honey), dextrose, maltodextrin, and many others. As you know, white sugar and corn syrup are in everything from fizzy drinks, canned fruit, and cereals to muesli bars, marinades, dressings and sauces. Not only that, but they are developing and creating more and more products that they can create from corn syrup, and calling them new names all the time. So it is really hard to know what you are eating.

 Vegetable Oils

Most of the oils that we see as vegetable oils in today’s market aren’t actually made from vegetables. They are more likely made from seeds. The oil from seeds is much more difficult to extract. The most common of these oils are canola oil, corn oil, soybean oil, safflower oil, cottonseed oil, peanut oil and some concoction from margarine. They are often hydrogenated or partially hydrogenated, which creates heart disease-inducing trans-fats. They are usually highly heated, chemically refined, deodorized and toxic. They are packaged in clear plastic bottles which allow light and heat to get in and the plastic bottles are made with BPA. So in other words they are likely to inflame your body as most of these oils are rancid by the time they hit the supermarket causing you to age faster.

Why are these oils so bad?

All of these oils except canola are high polyunsaturated fatty acids, with canola being  high in monounsaturated fat. All these oils  are highly susceptible to becoming oxidized or rancid by heat, air and light. Oxidized fats create inflammation and contribute to heart disease and all other chronic inflammatory conditions. It is thought that these oils are better for heart health, but they aren’t. They are very high in omega 6 fatty acids which are highly inflammatory, especially if you consume them without the presence of omega 3 fatty acids. The key is to have a balance of the two omega 3 and omega 6, this is what prevents inflammation.

So instead of eating a diet that is high in omega 6 fatty acids which contribute to inflammation or heart disease, you should be consuming a diet that contains more

omega 3 and fewer omega 6. Good omega 6 oils are easy for us to consume from olive oil, but omega 3 requires a little bit of extra effort, so think of taking a good quality fish oil tablet, such as fermented cod liver oil and getting wild caught fish into your diet 2-3 times per week. Then cook with oils like coconut oil, olive oil and butter, and use avocado oil, macadamia nut oil, almond oil in dressings. This is where your good quality fats come from.

The key is to eliminate anything from your diet that will cause stress, so in knowing the facts you can now make the choice as to what oils you wish to consume from now on. 

Dairy

Pasteurized and Homogenized Dairy products

Did you know that up to 75% of adults are intolerant to dairy? This can hold so many people back from weight loss.

The problem with dairy is the one that is available to us. Not everyone can digest dairy and the dairy that is in the supermarkets is very high in lactose which is, sugar and if your goal is to lose weight, then this is a problem. The best thing to do with dairy is to eliminate it for at least 30 days. Then once you have achieved an ideal weight, have a healthy digestive system and have good eating habits, see if your body can handle good real dairy when reintroduced. The issue with consuming it all the time is not knowing whether or not you have a problem with it or not.

Digestion - If your digestive system is inflamed and you continue to inflame it with foods that make it angry; you will never know the culprit. So it is best to get the clean slate and then once you have got your body functioning optimally, see how you go with dairy.

Some dairy products is okay, the more raw the dairy the better. The heat during pasteurization destroys enzymes that are used for digestion and good nutrients in the milk.  The homogenization process not only heats the milk further, but it wrecks the fat globules. Many people have an immune response of some kind to the protein casein in milk. When milk is homogenized, the fat globules end up having protein, including casein, stuck in and around them, increasing the allergenic potential of all homogenized milk products.

Cravings – I have clients who often tell me that they are addicted to cheese and they crave it all the time, there is no way that they can give up cheese. Here is the thing with addictions and cravings. When your body is craving something like sugar/dairy/

drugs/alcohol it wants something to bring back. If your body is craving something, it is a very clear sign that craving is bad for you.

Most people are somewhat lactose intolerant, meaning they have lack of enzyme, lactase that digests the lactose in milk. Milk and most dairy contain high levels of lactose (sugar). So if you are continually exposing your body to something that is intolerant it will experience a high and then a low intolerance of lactose, the only way to get out of that low is to crave again and the cycle repeats.

Pasteurization - As we said, the pasteurization process gets rid of that helpful beneficial lactase already present in raw milk; all that remains is the lactose which is sugar. The good news is fermenting the milk—making yogurt, buttermilk, kefir, and other foods— helps to get rid of that lactose that’s so difficult to digest. That’s why eating fermented dairy is best.

Casein has been shown to increase the rate of cancer growth, but the conjugated linoleic acid (CLA) in the fat in milk has been shown to be cancer fighting. That’s why full fat milk is a much better choice than non-fat or low fat. That CLA is found in way higher concentrations in milk from grass-fed cows than milk from conventional, factory-farmed cows.

Calcium - As soon as you think of milk you think of calcium. You don’t have to fear eliminating milk from your diet because of calcium levels. If you are eating vegetables, meats and good quality fats, you are consuming far more calcium than any glass of milk will give you. Also, if your body is inflamed and stressed from grains and gluten, your ability to absorb calcium is inhibited anyway. Also, to get strong bones there is more involved than just a glass of milk. You need to be consuming the right sorts of foods to provide you with magnesium, calcium, vitamin C, iron, omega 3. Vitamin D from sunlight helps your body synthesize calcium. Then hormones and the right stimulation through weight training and impact through walking encourages the strength of the bones. So there is much more involved in bone strength than the cup of sugary milk that marketing has leaded you to believe.

Shop smarter - You need to pay attention to where your dairy is coming from. Due to the way factory-farmed dairy cows are treated and what they eat, they secrete an abnormal amount of estrogen into their milk. In New Zealand we are lucky as our cows are grass fed, however the product on the shelf at the supermarket may not replicate that quality. There’s always estrogen and other hormones in milk, even human breast milk, and infants can use those hormones. But grown adults don’t need any hormones other than the ones they are producing on their own. That is one reason why even unpasteurized, homogenized milk isn’t good for everyone.

So a little bit of good quality dairy every now and again is not the end of the world. However be really selective to the types that you use. Think of real cheeses. Good quality feta from grass fed goats or cows, ricotta or get into making your own. There are loads of new brands coming out of the woodwork that sell good quality dairy. You could make you own kefir, yogurt and mozzarella. You could head to a local deli and talk to the staff, try the local farmer’s market and start to source great cheeses. Talk to them, find out about where your food comes from. Most of the producers more likely use the raw milk. Start to shop smarter and enjoy good quality local foods made with real products. Avoid the hugely commercialized products.

Fruit

Fruit is an interesting one; so many people who want to go on any health kick, instantly add more fruit. Fruit is natures present to us, and yes it was around 1000,000 of years ago. Plus it is full of antioxidants and vitamins. However all of this can’t outweigh the hidden sugar.

Fructose, the sugar in fruit, is a molecule that when consumed can either be used as energy or converted into fat for storage. Along with this fructose shuts down leptin which is required for fat burning. So in order to get the most out of this program, follow these fruit rules.

Do not eat juiced fruit - This removes all the fibre and more or less straight sugar. A glass of fruit can contain more than 5 pieces of fruit. Go for vegetable juices only. If they do have fruit, make it low GI and just 1 green apple, berries, etc.

If you are eating fruit, eat it post workout. This is the window to consume high GI foods, and helps with the recovery and fat burning.

EATING AT RESTAURANTS

Part of a forever fit life is enjoying life! Being social and having great times with great friends. However, sometimes eating out can be tricky and becomes avoided because it can be too tempting to fall off track. Here are some great tips to help keep you on track.

Most restaurants will deliver. Especially in today’s modern world, they are tuning into the fact that people have intolerances. If they don’t, you know it is not a restaurant you will be coming back to. So I find one of the best things you can do, ask them for the chef’s best assorted vegetable salad. Ask to have it without dressing and ask for some

meat or hard boiled eggs and then get some olive oil and vinegar as the dressing. They will then bring you the best they can do…most of the time! 9 times out of 10 you will get something that looks pretty amazing. You just have to ask in the right way.

Order a burger without the bun, with extra salad and with a side of avocado or guacamole.

Order a meat, chicken or fish entree with a side of the main course vegetables. Thai and other Asian restaurants are great for this; you can order the curry without the rice. With Mexican food, you can order the fajitas without the tortillas.

Make sure you ask the waiter some questions, don’t be scared. There is nothing worse than having meal envy or getting food you have to pay for that you didn’t enjoy. So ask questions like.

How are the vegetables cooked?

Does the chicken have a batter on it?

Is the curry made with coconut milk?

Is that a tomato based sauce or cream?

It won’t take long for you to know your favorite restaurants, I have been to a few new wok buffet style ones. These are fantastic. So look around for restaurants that cook food you can enjoy.

There are times when it is difficult to ask a whole lot of questions. Maybe it’s a really busy restaurant and you are with a bunch of work colleagues and you want to seem easy going and not too stressed over your food choices. In those cases, order individual sides rather than a meal if you can’t find anything that will work. For example most menus will have a side’s choice. Seasonal vegetables, salad. Breakfasts will often have optional extras you could order 3 eggs, avocado and some fruit for the side menu. Remember every restaurant (well most) want to have happy customers and want to serve you food that you will enjoy. So get creative with what they have to offer, and get food that works for you. Most of the time they are super willing to help, just make sure you thank them for the extra effort.

COST OF EATING THIS WAY

Yes I know you will be thinking this is going to be expensive. I’m not going to lie if this change is new to you. To start with, this is going to be more expensive than cereals and toast for breakfast. This is about finding real health. There are so many ways you can bring your grocery bill down. One place to start would be, not to shop at the super market. I get once a week a huge box of organic vegetables this costs $39 if I was to buy it from the super market it would cost me close to $60-70. Supermarkets put high prices on health products. Buy in bulk. Find a great butcher, a neighbour or friend that will let you buy half a beast, a fresh fish shop. There are so many ways to bring the grocery bill down. So this you will develop over time. Get thrifty and go underground and against the mainstream that shop at super markets, hunt our local growers and swap some baking for some kombucha and so on.

SUMMARY

This program is all about eating real nourishing food. Foods that will give you energy and makes you feel good. If you feel that you need additional support with your nutrition make sure you just get in touch.

TrainingEvery part of this program has a purpose and a reason to it. The main aim is

maximum fat loss. I have included a number of different types of training in order to achieve this.

In the first phase of the program you will notice the reps and sets are much different to the end of the program. This is about developing base strength. It’s important to choose weights that push you. Too many women don’t know how to push themselves with this sort of training; this is often the biggest thing holding them back from real results. They think more reps with light weights are better. So they combine this with long cardio and get no results. This is not what this program is about.

As you head through the different phases of the program you will switch focus from building muscle to boost up metabolic rate to a more metabolic burn to optimize fat loss and maintain lean muscle you have built.

This style of training is going to take your fat loss to a whole new level.

CORRECTIVE WARM UPS

These short corrective warm ups are fantastic for preparing the body for the work to come. These aren’t your typical warm up, and this is why this program is so fantastic. The focus is on the following.

To activate weak muscles and underactive muscle you are getting the right neuromuscular patterns happening when performing the exercises.

To correct any muscular imbalances

To rebalance the body from work environments

To improve posture

To increase function of body’s lymphatic system this helps with detoxification

To improve mobility and flexibility in correct areas

Improve pelvis position and shoulder from to much desk work

By spending just 10 minutes at the start of your workout, these simple exercises can have a huge impact on your long term success. This is what the program is all about. They are very powerful and to often people jump into programs and don’t address any postural imbalances. It doesn’t take long and because of the intensity of the training this is an important part in ensuring you get the results.

Each of the sequences has 3 specific components to it.

Improve soft tissue quality

Mobilize and lengthen soft tissue

Activate the weakened or underactive muscles.

For example one of the sequences is all about fixing the posture in relation too much sitting down. When we spend too much time at a desk or driving, our hip flexors become tight and our gluteus become weak. This often leads to lower back problems not only that can affect the function of the knee and cause pain when walking and often injury in early stages of new regime. So there is a specific sequence to help target this specific problem. Alternate between the different circuits and do them according to the program. If you have a particular problem area, does this circuit more often and adds to another day, but don’t neglect the importance of the other two.

WARM UPS

It is important to get the body warm and functioning before you start to lift heavy weights. The best way to warm up is to do lighter sets of the exercises you are about to do. So perform the first two exercises of the program with a lighter weight. These should not be counted as the actual program sets, just as a warm up of all of the muscles.

EXERCISE ORDER

You will see that beside every exercise there is a letter and a number example A1. These are the exercises that you want to pair or group together. So where you see A1 and A2 you would do these two exercises back to back. Then move onto B1 and B2. If you see A1, A2, A3, A4 this is a larger circuit, so work through each exercise within the group.

REPS

This is the amount of each exercise you do. This is one complete movement through that exercise.

SETS

This is the amount of times you will go through your number of reps. So you will see a number like 5. This means you will do the amount of repetitions say its 10, 5 times through. Resting after each set according to the designated rest time.

TEMPOS

This is the speed at which you perform the reps, often we rush through our reps, this style of training will help develop strength quicker and change your body faster. Each number in the tempo represents seconds in time.

For example 3010

The first number is the lowering phase or eccentric part of the rep.

The second number is how long you pause at the bottom of the movement.

The third is how long you take to return to start.

Then the fourth is how long you pause at the top.

Make sure you watch video on each exercise to get a real understanding of this.

REST

You take time in seconds to have a break before moving onto the next exercise. This is really important as it give your muscles the correct recovery and is going to ensure you get the right hormonal response from your training.

WEIGHT SELECTION

You need to ensure you will be training having heavy weights. This is going to get the right metabolic effect and hormonal response that we need to transform your body.

Choose a weight that you can keep good form for the entire rep range. The last few reps should be a real challenge, feeling like you can just get out them.

INTERVAL TRAINING

This is the ultimate for fat burning. Gone are the days of long drawn out cardio. The key to this sort of training is finding your metabolic threshold, pushing the boundaries.

There are a number of different things you can do for your interval training.

First is a HIT of your choice.

Sprints 20 seconds on 20 seconds rest x 10 rounds.

Exercises of choice do 1 minute work with 1 minute rest in 12-15 rounds

Exercises you can choose from

Skipping, boxing, running/sprints, hill climbing, stairs, kettlebell swings, box " jumps, cycling, sleds, rowing, stair climber, treadmill, cross trainer.

The importance with intervals is about pushing your anaerobic threshold. That means you really drive so you will feel like you can’t do anymore and you get that real burn in each time period. Then rest, recover and repeat.

PHASE 1 - WEEKS 1-3

This is the ultimate for fat burning. Gone are the days of long drawn out cardio. The key to this sort of training is finding your metabolic threshold, pushing the boundaries.

Lifestyle

MINDSET

We need to create the right headspace to get the results we are after. In order to get in that headspace you need to have the right attitude. Here are some of the steps to put in place to get into that winning mindset.

GOAL SETTING

Time to write down your goals, go deep! What is really important to you?

 I want to learn to eat clean and healthy so I can prevent diseases and illnesses.

I want to speed up my metabolism so as I age I will not caring round extra weight.

I want to feel better so I can play with my kids all day.

I want to look great in clothes.

I want to drop a dress size.

I want to lose my muffin top.

I want to get rid of Gluten from my diet, so I feel better all the time.

I want to learn how to cook better for my family.

I want to learn to cook different foods.

I want to lose weight so I feel comfortable with myself.

I want to feel comfortable in my own skin.

I want to feel proud of myself for sticking to something important to me.

What do you need to do today, to achieve everything you want tomorrow?

Long term – How do you see yourself in 5-10 years, what is your lifestyle like? How would you look? Fit, toned, size 8 pain free, working out, happy, new career, making money, living someplace you adore, adored by someone, take time to write these down.

Short term – What needs to happen to get to these long term goals, what do you need to do this year? Where do you need to be in a year’s time, what can I do this week to get closer to that year goal?

Daily  – What do I need to do today and everyday to achieve my goals, what time do I need to wake up each morning, what foods do I need to prepare each night, what times do I need to work out, what days do I grocery shop, what friends do I surround myself with.

Understanding your primary reason for wanting a healthy lifestyle and lose weight is what will keep you on track. Why it is so important to you? Who will help you on this journey, make note of the type of people you want to surround yourself with. Who will support you, help you and keep you on track.

Then remember, the mind is a powerful thing, surround yourself with these goals, write them down, read them everyday, the more you think about these goals, dream about them, the more they are likely to come true. So surround yourself with them.

Post them on a dream board, write them on your mirror, splash back. Print them off and stick them to your fridge. Do them up into a piece of art and put in your bedroom so every night you see them. This is important so take the time to do this, be creative and play, this new journey is about so much more than just losing weight, so why not start by just getting creative, and doing up motivational messages for your self around your home.

SLEEP

So getting to bed on time helps you to lose weight. Your body does all of its repairing, fixing and changes overnight, so if you aren’t sleeping 8 hours and getting good quality sleep you aren’t helping with your training.

Between the hours of 10-2 your body physically repairs itself and between the hours of 2-6 your body mentally repairs itself, so if you are going to bed late, drinking alcohol or eating to much, your body can’t get into a good quality deep sleep by 10pm at night.

Good quality sleep is deep sleep, the type of sleep that you wake up feeling like you are refreshed and ready to go. If you wake during the night, or have vivid dreams you aren’t getting good quality sleep. If you have had an injury or have had a niggly knee for the last few months or been training hard you won’t get better or see results of your hard work unless you get good nights sleep.

How do you get good quality sleep?

Unwind with the day and let your body slow down when the sun goes down, you can do this by dimming lights at night time, and avoiding stressful situations which wind you up.

Get to sleep by 10pm at night, so if you take a while to get to sleep go to bed earlier.

Turn off all electrical appliances in your bedroom.

Avoid drinking alcohol before bed as this affects the quality of your sleep and inhibits your body’s ability to fix and repair itself.

Avoid food that your body finds hard to digest.

Don’t eat within 2 ½ hours of bed.

Try to drink most of your water during your day to avoid waking for toilet and if you do need to go to the toilet try not to turn lights on as this will affect how quickly you fall back to sleep, as light increases cortisol in your body increases which is a hormone that wakes you up.

Find a routine each night that helps your body find a rhythm and helps you slow down each night such as dimming lights, herbal tea and reading. Your body runs off rhythms of the earth and sun, so help it to find rhythm at the end of each day to help slow you down as you would in nature.

It has also been known that people who stay up late can eat up to 250 calories more than someone who goes to bed earlier, those calories being eaten before going to bed completely affect the quality of the sleep, and how you are feeling upon waking up.

So getting to bed early and eating good quality food is the perfect set up for the next day.

RELAXATION AND MEDITATION

Meditation comes in all forms and there is no right way or wrong way to do it. It is an inwardly oriented process that allows you to relax. Some people are scared by the word, but only because they don’t understand what it is and how to make it work for them.

Meditation and relaxation is something that allows you to slow down in your day, chill out and relax. It may be that you have a bath, read a book in the sun, walk or just lie down.  Whatever you can do that clears your mind and allow you to take even just 10 minutes to smell the roses and relax. By allowing yourself to stop you can refresh your mind, revitalize and rejuvenate.

Once you start to understand the importance of taking time-out, you can start to really explore the hidden world of true meditation and what it has to offer. Taking time-out can have great impact on your sense of calm and significant changes to your health. It’s been suggested that it can help remove blockages in blood vessels, decreases blood pressure, lower risk of heart attacks and strokes.

To truly take time-out you must move away from the hectic world. Turn off your cell phone and computer. No interruptions in this time, this is all yours. Love it, appreciate and indulge in it.

Treat yourself and take time-out. “Meditate”.

I have some guided meditations in the program, so be sure to give them a go and introduce some more relaxation time into your week.

STRESS

Your body sees stress as stress. When your body is stressed it cannot lose weight. A high level of cortisol causes your body to be out of balance, this is what causes chronic stress. So if you are stressed at work, doing chronic exercise, drinking excess caffeine, then you have digestive problem or you are consuming too much sugar you are stressing your body and increasing the cortisol. No matter what the stressor your body sees it is the same. Cortisol is a hormone released when we wake and also

when your body is stressed. We need some cortisol, but we don’t need excess amount of it. A high level of cortisol depresses your immune function,  inflame  your digestive, affect your reproductive system and cause you to be exhausted all the time. It can make you feel tired when you wake up, wired when you go to sleep. All of this affects your body’s ability to function optimally. This is also why people who do all the exercise in the world and run on caffeine struggle to lose weight. The key is getting the balance right. So to handle stress it comes back to nutrition, get it right. Stop running your body to exhaustion, and then move it the way it should be moved. This then allows your body to naturally burn away excess body fat, removes toxins, recovers and builds a healthy strong body while you sleep. That way you can wake up energized and ready to enjoy your day. So take all the unnecessary stressors out of your day. Get your food right, exercise right and sleep right.

If you get the right food in your body you will take care of unnecessary stimulants that increase cortisol, if you remove too much caffeine you will decrease it even more. Then you will get into the best shape of your life.

TAKING FULL RESPONSIBILITY

You are responsible for your body and for your health. No one else can take the blame just as no one else can take the credit when you look and feel amazing at the end of the 90 days. When you take full responsibility for your body right now, you can take full responsibility for the body that you want in the future. Nobody can get those gym clothes on or those work out shoes on. Only you can make you move your body. You can get other’s help to motivate you and you can have your plans but no one else can take responsibility for what you put into your mouth and how you move your body. This is all up to you.

You can’t blame it on your work, your kids, or your husband. Everything you do is up to you. Once you completely understand it and when you manage and spend your time wisely then you can start to get results.

Manage Your Time Wisely

What holds so many people back is that they aren’t willing to accept that it’s up to them and nobody else. They continue to spiral round and round blaming one thing then the next. Time is yours to manage. Work and kids can use up some of your time but it is still your prerogative to manage everything. Don’t blame it on others that you have no time to exercise. It is your own body and you know it more than anybody else.

Choose Healthy Foods

It is your time to manage so as the food that you will put into your mouth. Nutrition is everything and food is part of your everyday life. Food is the first place where full responsibility takes place. You are already eating everyday and you now have to take responsibility for what you actually eat. Don’t blame it on your husband, your kids or your flat mates. It’s your body; no one forces you to eat anything.  What you buy, what is in the cupboards, and what you cook is all in your hands.

Now this may seem really blunt but sometimes we really need to understand that it is our responsibility. So no matter what stage of health you are right at this moment, take full responsibility for it and decide what you want to change. Then take full responsibility for that change and make it happen. The absolute honest truth from the bottom of my heart…….no one else can make this happen but you. Believe in yourself and know that you can do it. You can change your life, your body, and your health. It’s all up to you!

BEING TOUGH!

It’s Time to Make a Change

We are so often paralyzed by our own negativity and self belief.  We blame our current life, fitness, health and success on genetics, history, and circumstances like “it’s just me, it’s who I am”. We never step outside our comfort zone to challenge that belief and too often people surround themselves with those that support their current situation, instead of surrounding themselves with people who challenge them.

If you want to change then you need to alter things that caused you to remain the same. If you are surrounded by coaches or people who just say what you want to hear, give you warm fuzzies and fill you with nice words about your current situation, you will continue to remain the same and never question the need for change, which is okay if you are happy with it. However because you have chosen to do this program I know you are ready for change. You are ready for the right advice and guidance to help you achieve success.

Don’t be misguided by Rosy Messages and Promises

Magazines everywhere tell us what we want to hear, tell us we can lose weight and tone up our butts in a few short weeks. They fill us up with messages that are misguiding with crap! If you go to a trainer or do a program that promises a six pack, toned legs and arms in 4 weeks and you can eat whatever you want, then run away. If you do a program or see a “nutritionist” or a “trainer” that promises a flat stomach and killer physiques by taking this shake or drinking this drink, then run for the hills. Here’s the truth!!

There is No Quick Fix!!!

Your body is far more complicated than just a few exercises and a magical shake or juice to detoxify. Unless you address your nutrition, fitness and lifestyle, you will never get real results. Programs like weight watchers may help people with portion sizes and begin to lose weight. However, most don’t succeed because they don’t deal with the bigger picture. They don’t teach you on the right food for your body. If you believe you can have exercise with a poor diet, or you can eat whatever you want as long as you don’t go over your calories and never exercise, then you are wrong. If you think a magical shake is going to make you look like the picture they used to advertise to you, then you are mistaken.

Don’t buy into marketing. Don’t buy into trainers who tell you that you can achieve results in 6 weeks and eat whatever. Don’t buy into a nutrition specialist who says you just cut calories and exercise no more. Our bodies’ haven’t changed in our evolution. What has changed is our lifestyle, our fitness and our nutrition. You have to address all areas to get real results.

The Change Must Start in You

You have the power to change. No one forces you to eat junk foods. No one forces you to remain the same. All you have to do is accept where you are and toughen up to change. Be willing to accept that it takes time and commitment and be willing to put into the effort. You have known everything you need to get real results; you have the precise advice and support to help you achieve real long lasting success.

It’s okay if you have followed bad advice in the past. All you have to do is accept it and be aware that you can do something about it today. It’s never too late. Don’t pull out the excuse cards that “it’s just you”, “I’m too busy”, “I don’t have time”, or “It’s their entire fault, they told me…” It’s time to move on to greener pastures and break new grounds; onward, upwards and never look back. You have got everything in front of you to truly transform your body. You know you just have to do it!

You know what the real advice is and how to achieve real long lasting results and success, there is no quick fix. It takes time, dedication and hard work. Are you tough enough to do it??

THOUGHTS

If I was to sum it up into one secret, one message, or one way to lose real weight and get long term success, well, it would have to come down to your thoughts. Your thoughts are what control your actions as well as your decisions. So if you were to take control of your life and your weight, it has to start with what goes on up stairs.

How Can You Control Your Thoughts

You have 64,000 thoughts a day and you can control each one of them. You just have to calm down that chatter, distract it, and change it. First, you have to be aware of what they are, what creates them, and what stimulates your thoughts in your everyday life. You can create good and bad stimulus upon your thoughts. As the saying goes, if you always surround yourself with negative thoughts and negative people, you are going to be negative in your own thoughts. Thoughts are catching. If you have a pantry full of junk food and food you shouldn’t eat you are constantly being reminded of what you can’t eat. If you are constantly reading gossip magazines and trying new quick fixes, you are constantly messing with your own emotions and thoughts about your ability for focus success.

The number one secret you need to do in order to lose weight is to take charge of your thoughts. Take control of them. Get in control of your day, the things you do, the food that you eat, and the time you go to bed. All these decisions are yours to make and yours to take control of. You have to take charge of your own thoughts! Nobody else can. No one can help make you achieve success. Only you can give yourself the will power and strength. If you know you struggle with will power and motivation, work out for yourself the things you need to do each day to find that motivation. Surround yourself with positive stimulus to help motivate you.

STOP COMPARING YOURSELF TO OTHERS

If you are comparing yourself to others and letting it get you down, then stop! It really doesn’t help comparing yourself to other people because there is ALWAYS going to be someone who is better than you, stronger than you, fitter than you, richer than you or even more attractive than you. The only time for comparison to others is that if you are using it as a motivation. However, too often people who keep on comparing themselves with other people are getting down in the dumps instead of being uplifted.

Time to Start Comparing Yourself to YOU! 

How can you make the best version of yourself? How will you unleash the fitter, richer, smarter, stronger and more attractive person in you? What can you do to make

changes in yourself for the better version of you? No matter how hard you try, you can never be anybody else. So the point of trying to copy or compare yourself to others and letting it get you down is stupid. It’s impossible to be someone else!

 How Do You Create a Better Version of YOU?

Decide - You have to decide if you want to be better, if you are sick of feeling the way you feel and you want to make a change. Figure out why you want to improved. Know what your goals are and why is it important to you. Then, follow the program and make it happen.

Support  - Use the knowledge and support that you need to help you achieve your goals. Have those people around you to keep you on track and to help you follow through. Determine your pitfalls and weak points. Know what you will need in those times of weakness to stay on track.

Work – It takes little steps each and every day, to get large results. Nothing happens in short time frames. You need dedication and commitment over time.

Commitment - You have to stay committed and not to give up. Find ways to make you inspired and keep you going. This new change is the new you and your dedication to see it through!

When is Comparison Okay?

I often use other people’s success as a motivation for myself. I don’t sit there and think “Man, I could never do that” or “Man, I wish I could look like that”. Instead, I get myself inspired and use it as a driver to succeed in what I want to achieve. Everything in life is about perception on how you take the experience and how you use it. If you continue to go through life down on yourself, hating yourself and never challenging that belief, you will never believe that you are destined to be GREAT! Everybody is! You have to believe, because if you don’t, nobody else will.

So if any time you feel that you can’t do this program or it’s too hard for you or you never be like that person, stop! Pause for awhile, and think about using that situation as a motivation. Use it to realize that you can create a better version of YOU.  You can be amazing. You just have to start in believing yourself.

JFDI

I love this acronym and I use it a lot. There is something great about people who just do things, they get on with it. They don’t gossip, procrastinate, be negative, fill the room with excuses; they just achieve and are great people to be around. What makes these people great is that they JFDI! The people that JFDI make life interesting, they don’t talk rubbish, they are inspired motivated and they get things done. Ask a busy person to do something and they will do it. They know how to prioritize.

We are often surrounded by the question of how, or incomplete information as to where to start.  This throws a lot of people off. An excuse is not an explanation to justify their fear of starting something.

This is not you any more!

JFDI is about finding ways to do things that might seem impossible or too hard. The key is to start.

It’s important to make mistakes and learn from them. Adapt, modify and improve. That’s what we are designed to do. Over-analyzing something will paralyze you from achieving because the big picture will be too overwhelming to begin.

Sometimes when you have way too much going on your head, the simplest way out is an excuse. Try writing things down. When they are in your head, they are creative thoughts and creative thoughts sit on the right side of your brain. When you write it down, the process of writing, shifts it from the right side to the left so it becomes logical. List makers get things done! They achieve, they have a plan. If you don’t write your plan down, it’s too hard up on the right side of your brain and you will never get around in doing it. If you find it too much to do when it comes to writing it down those things you had in your head you were actually about 3-4 things you could have done.

This principle of JFDI applies to exercise too. If you have a plan, a routine, or an exercise schedule along with your goals and where you want to be, you can just get on with it and do it. I have given you all in this program. Its right there in front of you, you just have to do it.

Next time you are sitting there thinking whether you should train or not… JFDI and get on with it. :)

7 TIPS TO STAY MOTIVATED WHEN STRESS IS IN THE WAY

We have all had the feeling of being on track and then falling off track. What causes that to happen? Well your body can only handle so much; too much stress will causes you to lose energy and motivation.

So the best thing you can do is to be completely aware that all of this will happen. Acknowledge that you are mentally drained and it has caused you to be stressed, which has zapped your motivation and willingness to get back on track or do anything other than what you have to do.

Once you become aware of this, you need to realize it and know how to get back on path. How can you fill your glass up again?

These seven steps can be use every day if needed. It’s important to just become aware of what causes things to happen and take control of them, so you can stay in charge of your life and where you want to head. Don’t let stress or other people’s issues affect the way you want to feel.

First – take a moment, take a big deep breathe and just acknowledge you are off your path, you are stressed, and full of excuses and no motivation.

Second – how can I get my energy back up? Food is fuel, so I need to eat food that will fuel me mentally and physically to make me feel better. Eat clean, healthy nutritious food to help increases vitamins and minerals in my body, and help my body recover from the stress and repair itself. If you eat crap, your body can’t digest it, and you will feel like crap.

Third – Hydrate – 100% of your cells are dependent on water. Keep them topped up. Billions of cells are replaced every second, all of them requiring water, so if they don’t get it they are going to feel worse. If you are feeling flat, sad, unmotivated, tired, be aware that water is going to help you feel more energized and help you be more motivated. Take responsibility for it and fix it. Eat and hydrate.

Fourth – Sleep. Now that you have all the right food in your body and you have hydrated, sleep. Your body mentally repairs itself between 2-6am. Read my post on sleep. You need great quality sleep so your body can repair itself and feel better in the morning.

Fifth – Thoughts. When you awake, start positive. Get rid of anything negative. Avoid the news. Read things that inspire you, motivate you and get you excited for life. Surround yourself with everything positive.

Sixth – Exercise. Even if just a stretching, find 5 minutes to begin to care for you body again. Start small. Don’t make it a big deal on your head, just do something little.

Seventh – Rest and maintenance. Always find time in your day when you can take moments to start this routine again. Any time you feel stress has overtaken and starting to destroy your plans, take a moment to breathe, sit, acknowledge and restart.

It is all about routine, finding times in your day when you can take a moment, smell the roses, refresh, reset and look ahead. If you run through your day full steam and don’t take a breath, you will burn out, lose motivation and fall off track. So find a routine so you can fit all these 7 steps into every day, so you can always be aware when stress has crept in.