Body Transformation

Start things off on the right foot

It’s great to start by establishing some habits that will help you along your road to success. The following are a good way to stay on top of how you are doing personally and to use when we sit down ti discuss what has happened that week.

  1. Keep a log for each day. In it might go: How well did you stick to the plan? Did you miss a meal? Did you supplement any ingredients? How did you feel, stressed, hungry, thirsty? How did you sleep? It’s all important, so keep a note of it.

  2. Make sure you get enough sleep. We would recommend you get seven to eight hours a night in order to recharge and be ready for the next day. 

  3. Keep you intake of water up. Replace tea and coffee with a simple cold water.

  4. Note down your exercise, what you did and for how long?

  5. Take some more before and after photos. We have you general ones from the start of the programme, however, sometimes some quick check-in photos can help you see what you are achieving!

  6. Keep an eye on your before and current measurements. The figures do not lie!

Shopping Tactics

Over the next few days you will do your first shop, and it might be a little different from what you are used to. Remember, a healthier you starts with your shopping.Let’s put together a shopping plan.

As you enter the supermarket you are almost certain to walk straight into the fruit and veg. Stay there as long as you can and put as much fresh food into the trolly. If there is an organic version, and at a decent price, then go for that. Pick up fresh nuts and seeds from here as well. You may have to come back to this part of the shop mid-week for more fresh food. Only buy what you can keep for a few days or cook at once to minimise wastage.

Next you should hit the fresh meat and fish counters. Go for nice lean cuts. Look at you ingredients and buy what is needed. Don’t round it up and then cook the lot. That means you end up overeating! Good meat and fish is not cheap. A general rule of thou is that if it is cheap, it’s not good.

Don’t for get your eggs. Strong, healthy people eat eggs!

In the freezer aisles get a back-up of meat, fish, fruit and veg. Check to make sure it’s clean from additives and any form of human intervention of there that putting it into the bag.

Last of all, we reluctantly venture into the middle of the shop where all the fake food is kept. Put into the trolley very selectively, no added sugar or salt and with the absolute minimum number of additives.

That’s enough to keep you going. Don’t forget, we are here to help you through this. Call and talk to us if you have any problems with details in the programme or if you are just mentally struggling to get through to the end.

week 1 shopping.jpg

SHOPPING LIST

Each week you will find below a list of all the items you need to purchase in order to make every meal in the plan for the whole week.

If you need to substitute any meat or fish for vegetarian alternatives feel free. Try to look at the corresponding protein and fat breakdowns in you choice of replacement.

If there is anything you really do not like in the ingredients then feel free to change them, however always replace it with a an alternative of similar nutriment make-up.

This first week also has a larder list. These items will see you through most of the six-week programme and may only need replacing once or twice depending upon how liberal you have been.

General

  • Almond butter x 4 jars

  • Almond milk

  • Apples (any) x 3

  • Asparagus x 20 spears

  • Avocado x 2

  • Bacon x 3 packs

  • Bananas bunch

  • Beef/lamb stewing meat

  • Blueberries

  • Button mushrooms x 4

  • Celery x 2 stalks

  • Cherry tomatoes

  • Chicken breast x 8

  • Chicken sausages x 8

  • Chorizo x 3

  • Coconut milk

  • Cooked chicken x 2 packs

  • Courgettes x 2

  • Eggs x 26

  • Fresh parsley

  • Fresh rosemary 

  • Gluten free sausages x 4

  • Gluten free wholegrain mustard

  • Green chilli

  • Jalapeños

  • Light salad dressing

  • Mince 750g

  • Mushrooms

  • Onions x 4

  • Organic ketchup

  • Pepperoni

  • Peppers x 3

  • Pork chops

  • Romaine lettuce

  • Shallots x 4

  • Spring onions

  • Steak x 3

  • Sunday roast as a treat – ingredients of choice

  • Sweet potatoes x 6

  • Tinned chopped tomatoes x 3

  • Tomato

  • Tomato sauce (for pizza topping)

Six-week Larder Items

  • Bay leaf

  • Cayenne pepper

  • Chilli powder

  • Chipotle

  • Chopped pecan

  • Chopped walnuts

  • Cinnamon

  • Coconut flour

  • Coconut oil

  • Cumin

  • Fennel seeds

  • Flax seed

  • Hot pepper sauce

  • Lazy garlic

  • Nutmeg

  • Olive oil

  • Onion granules

  • Oregano

  • Pumpkin Seeds

  • Smoked paprika

  • Thyme

Useful Equipment To Have

  • A set of measuring cups ranging from 1/8 of a cup through to 1 cup

  • A set of standard measuring spoons