The 8 Week Health and Fitness Kickstart
HERE WE GO!
Ok, so this is a little military, and I am definitely not.
But, just to get you started and keep things clear this is how we are going about week 1, starting on Monday.
Important Documents
Perform both of these tests The Day Before We Start, 4 Weeks in, The Last Sunday of the programme.
- Fitness Testing Record Sheet: Blast Fitness Camps Testing Protocol
- Measurements Record Sheet: Measurements Sheet
- Accountability Chart (please print 2 of these off) : You will find them in the Exercise Documents
- LIVE session information : Live Session Information
Nutrition Documents ( week 1-8)
Nutrition Week 1 & 2: Week 1 and 2 nutrition – finalised
Nutrition Week 3 & 4: 60 Day – Week 3 & 4 Nutrition Plan
Nutrition Week 5 & 6: Week 5 and 6
Nutrition Week 7 & 8: MLHF Week 7 & 8 recipes
FAQ’s
Q: I’ve got to go away for a few days where it will be a bit difficult to stay with the menu ? apart from no alcohol, caffeine, gluten, fried foods, cakes, biscuits, pies or dairy are there any other rules I should keep to?
A: just stick with the “swim, run, grow or fly” principle and stick with water. But most of all, don’t try to be perfect just do the best you can ?
Q: Do we measure inches etc at the end of the first month?
A: No strict rules on measuring, but 1 month in would be a good idea. Grab that tape measure ?
Q: Are we cutting out coffee the whole way through?
A: Its always best to remove caffeine when aiming for optimal gut health and a revitalised energy level because it artificially increases energy ( a bit like a credit card, you pay for it eventually with some interest)
Q: do we have the same meals for week 1 and 2?
A: Yes it’s the same for week 1&2. Then it will be the same for week 3 & 4
Q: Starting my fitness test but can’t see the link for metronome. What speed should it be? Thank you
A: please use a metronome like this one, and set it at 90 bpm. https://www.metronomeonline.com
Q: Just looking at the Nutrition …it says for each day, ‘Remaining macros as you see fit’. Are we meant to be tracking macros for this? If so, how!!!? Ta x
A: Good question.
This is two pronged approach.
1. If you don’t currently track calories then no.
2. If you do then, yes!
Q: When you say “workout drink with 500ml water” do you mean isotonic?
A: isotonic drinks are basically there to help provide energy for the longer sessions, like your bike rides etc. I would say unless you cycle/swim and then do the session after you wont need any more than just water in these sessions as they are all around 20-30 mins long. If you want to make your now drink, use 200ml of fruit juice, 800ml water and a pinch of pink himalayan rock/ cornish sea salt.
Q: re there any general rules to follow? And I s a black coffee in the morning OK?
A: 3 Nutrition Goals for you all….. (easy wins)
* 0 alcohol
* 0 coffee
* 0 bread (wheat, but can be spelt etc)
3 Lifestyle Goals
* Give yourself 30 mins to plan your week and no distractions
* throw out a carrier bag worth of clutter and create space
* Phone a good friend that you haven’t spoken to for a while
Exercise Goals
* Do the 7 sessions as I have given you
* Walk 2 x 30 mins with no phone , maybe just the dog if you have one
Q: If I train in the morning the post training food clashes with breakfast – how do I adjust the menu? Thank you
A: Always go with the breakfast option rather than post training if you can and time allows. When pushed for time the post training option can be really useful.
Q: Hey Matt what bread are we using for the French toast?
A: use spelt bread instead of normal wheat bread ?
Q: Hi. Just checking that hot drinks should be dairy/caffeine free but that you can use almond milk
A: Almond milk is good Sarah ?
