The key for us to get results is to be clear on where we are to create the path for where we want to be.
You will no doubt be keen to know exactly what to eat, when, what exercise to do and how often.
So to get everything in place and sharpen the axe we start you off getting 3 things in place:
TRAINING
Firstly, if you do not already have access to a gym, get your membership.
If you are local, we'll gift you access to our Alconbury Weald Gym (we must organise you a key fob for access) Unless you have a good home gym setup then that is perfect.
Second, you need to make sure you have something to track your steps daily. And note down your daily average for the week gone as well as a target for the next week.
Thirdly. Go to your email and check junk mail for an invite from 'True Coach' if it's not in your inbox.
Follow the invite link and get started with your test week workouts that will soon be uploaded for you.
NUTRITION
Download My Fitness Pal app and watch the link below, Rob will explain how to use MFP in it's basic form. >> https://vimeo.com/752094269/09cb6f01ec <<
Track everything (I mean everything) you can as accurately as possible, everything you consume over the next 7 days.
Aim to eat Protein with every meal, plus a portion of vegetables with at least 2 of the meals and 2+ litres of water daily.
Low to no consumption of alcohol and obvious crap foods (chocolate, crisps, sweets, cakes, pastries etc)
MINDSET
Keep it simple, grab a notebook or somewhere you can journal, write down your thoughts.
Start off simply by writing down what you would love to achieve in the next 12 weeks (be punchy and look at all areas)
Set a 5 min clock and do not stop writing as much as you can, brain dump.
Then look to start with a very basic breath work eat day, (create a space you feel you can do this) 15 deep breaths, 5 seconds in, 5 second hold, 5 second out.
Repeat 15 times ideally first thing if you can repeat at night incredible.
Write down in your journal before bed, 3 BIG WINS from your day.
Be consistent with these 3 things to start and see the power in what we can do with small simple steps.
Possibly create a tick sheet for these daily tasks and get started.
All check ins must be completed by a Monday morning, non-negotiable.
You must take images, measurements and other weekly total the night before but weight is to be done first thing Monday morning after waking up, please input all via your True Coach metrics section.
Any adjustments to diet or training required will be adapted for the following week on Thursdays, so you have chance to change a shopping list or your schedule if required.
For anything more pressing you can message via the True Coach App chat, this we will make sure to respond within 24 hours
You may also be added to a group chat, dependant on goals and personal preference. Group chat rules will be pinned at the top and you will be sent a link from your coach as and when this is needed.