Get2it Fitness Studio
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No Excuses Get2it
YOUR 12 Week Mind Body Weight Loss Challenge Nutrition and Exercise Plan
Congratulations you are on your way towards a healthier fitter happier you!
I am so proud of you for taking this journey and I can guarantee if you follow all my advice in this plan ( with no sneaky extras) you will lose weight!
I have four children so I understand that it can be difficult to fit exercise in around your kids. I know that you put weight on when you have a baby and you
can lose tone….
I also know that you can absolutely lose this weight! You just have to make this choice.
You have started this challenge because you feel the need for change– whether you want to lose 5kgs or 50kg this is the programme for you.
Research shows that those trying to lose weight are over TWO TIMES more likely to slim down to their goal weight if they are part of a group. So support each
other and get involved in the online group. Aim to share 2-3 times a day on the online group.
The biggest reason people can’t lose weight is simple- too many calories in makes a calorie surplus. Eat more than you burn- you get fat! Eat less than you burn
-you get thin! Simple!
You cannot lose weight by exercise alone -you can however lose weight by changing the way you eat. Combine this with exercise -double bonus!
Remember this….
"Successful people replace the word HOPE with WILL. Instead of saying "I hope I can run 10km in 12 weeks" start saying "I WILL run 10km in 12 weeks" Commit
to your goal and shout it to the world!!! Whatever you have to lose I can make it happen for you….if you want it…..Do you want it? This is the key! You have to
really want this -get rid of the mind games and let’s do it!
I know what exercises work to lose weight. It is not going to be easy you are going to have to put in some hard work. No more gentle walks you have to up the
intensity. You have to burn more calories than you ever have before! In most cases it takes years to put the weight on, so it’s going to take real determination
to lose it. I know you can do it.
You will need discipline and the desire to succeed! So let’s have No Excuses and GET2IT!
Tracy xx
Tracy Adams Registered Personal Trainer And Group Instructor P: 035783255 M: 021487903 E: [email protected]
www.get2itfitness.com or www.facebook.com/get2itfitness01
Please read….
As is always the case, there are some important up front details you need to know about your exercise and nutrition plan. By following the
nutrition and exercise plan and advice in this report you are agreeing to the following:
The nutrition and exercise advice provided in this plan is not meant to replace the advice provided by your Doctor. You should always seek
your Doctors approval before starting a diet, exercise or weight loss program. I strongly advise you to make an appointment for a full check
up (blood pressure, cholesterol level especially).
If you are less than 18 years of age, are pregnant or breastfeeding, taking medications, have heart disease, a kidney or liver disorder, high cholesterol, high blood pressure, gout, type 1 diabetes, type 2 diabetes or have any medical conditions that require specific dietary modifications,
you should seek medical approval to start your diet plan.
It is not recommended that you consume less than 5000 kJ on a diet plan, unless supervised by your Doctor or a Dietitian.
At this stage, your diet plan does not consider any food allergies or intolerances you may experience. You should seek specific medical or dietetic advice if this applies to you. Some foods, like nuts may not be appropriate for you and you should avoid any foods in your plan that
cause you to experience any adverse reactions.
Your plan is individually designed for you and is not appropriate for any other individual to follow without their own Report, so you should
not recommend your unique plan to any person to follow. The results and recommendations provided are based on your Profile responses and
not physical tests, so they offer a good estimate of your status but actual physical testing may provide a different result.
Even though we have endeavoured to provide prudent, healthy dietary advice, by following this plan you agree to do so at your own risk.
The creator of report and plan (Get2it Fitness) cannot be held responsible for any injury or incident that may arise from following the advice
in the program.
Note: This is a PDF document so you will need to print it if you want to write directly on it— I advise
you to get yourself a journal or set up a word document on your computer to record your goals, weekly
tasks, photos and measurements etc for your own records.
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So you have signed up to do the 12 week challenge, now what!
1.
Read through every page of this introduction pack.
2.
Go to the site www.get2itchallenge.com/members-area. Enter your user name and password. Have a look
around and get familiar with the site.
3.
Click on the link on site under forum to add yourself to the facebook online group. This is confidential and only
those that are doing this challenge can see the content and comment.
4.
Work out your BMR and BMI ( BMR and BMI calculator is under resources at www.get2itchallenge.com/
members-area ) Once you have worked it out fill out the section on page 7 . Record your waist measurement as
well on page 7.
5.
Write your goals and tasks (p5 &6) - this is for your reference and an important part of the process– ensure you
stick your goal somewhere you can see it each day.
6.
Clean out your kitchen cupboards, remove unnecessary items and stock up on essentials (p12)
7.
Make sure every Wednesday you download the coming weeks recipes and grocery list and head to the supermarket before each week commences. Being prepared is the key to success. Make use of the resource area on
website and download the index so you can file recipes for future use, download the weekly planner so that
you can stick this on your fridge so at a glance you know what you are having each day. Also on Wednesday’s,
weigh yourself as soon as you get up and send me your weight.
8.
Download the daily food and exercise diary (resources section) and record daily your exercise and food .
9.
Complete your fitness test (p11), measure yourself and record these for your records (p 8 &9).
10. Take photos of yourself bikini and clothing shots. This is for your records so you can look back and go wow
look at me then and look at me now….
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10 Steps to Success

Step 1- Taking weight off is a science, but keeping it off is psychology. Step 1 is writing your goals (p4).

Step 2 -Tell people what you are doing. The more you share the greater your success.
It will make you accountable! Join the facebook group and share, the more you share the more support you will
receive.

Step 3—Take photos and put into your programme or into your journal. (p 9 ). (This is for your own records)

Step 4 – Measure yourself and record results for your own records (p8).

Step 5- Get Rid Of Past Temptations– to do this you need to clean out your cupboards and fridge ( p11) This
for a lot of people is the toughest thing to do but it must be done.

Step 6-You have to follow your meal plan – if you can’t for any reason eat what is in your plan let me know -I
will find you a substitute. E: [email protected]. Its that simple!

Step 7 – Complete your daily exercises. You will need at least an hour a day, 6 days a week.

Step 8 – You must give me your new weight every Wednesday – to do this you need to

Step 9- Online group. Share – the more you share the better the experience. Aim to share in the group 2-3
times a day.

Step 10 – The End-For some your goal may be reached but for others you still may have weight to lose. So jump
straight into the next challenge. Reset your goals and start a new plan. Weight loss is ongoing. You need to
always keep on top! Monitor your weight. Once you get to where you want to be then maintenance is the key.
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Lets set your goal….. Your goal needs to be SMART. Some tips to set your goal and make it SMART see belowS– Specific e.g “ I’m joining a gym today”
M– Measureable e.g “ I will fit size 12 clothes”
A– Achievable Will your goal be achievable around your commitments..e.g you may have a few social functions which mean you will
have some extra treats this will alter your goal so instead of saying lose “12kg in 12 weeks”you might be saying “Lose 8 or 10 kg in 12
weeks”.
R– Realistic “ Lose 20 kg in 1 month” is not realistic. But “Lose 12 kg in 12 weeks” is
T– Time Based -Give it a date e.g I will lose 12 kg by 16th April, which is 1 kg per week” In this goal it is specific, we can measure it (12
kg) it is achievable and realistic as it’s a kg per week and it’s time based as we have given it a date (16th April).
Your turn…..
My Goal is to …..
I am going to lose …… kg’s by the………….
When I achieve my goal I will feel…….(write below as many things you can think of about how you will feel
once you achieve your goal)
………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………
……………………………………………………………………………………………………………………………………….
And I am going to…...( write down all the things you are going to do once you achieve your goal e.g buy new
clothes, have a party, go on a holiday, buy a bikini)
………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………...........
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Tasks
Ok so you have your goal– next is your tasks. You can’t just write your goal you have to now make it happen.
So pick three tasks for every day of the next twelve weeks—mark these tasks on your calendar and refer to this calendar every day/
week!
e.g Depending on which month you start– you may say…..
“I will lose 12 kg by 16th April, which is 1 kg per week”
3 tasks for week 1 could be:
1: Remove all bad foods
2. Complete 6 days of Exercise
3. Prepare my meals the night before
My tasks I will do this week are:
1.
………………………………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………………………………
2.
………………………………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………………………………
3.
………………………………………………………………………………………………………………………………………………………………
………………………………………………………………………………………………………………………………………………………………
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Your BMI
BMI- Body Mass Index is a measure of body fat based on height and weight that applies to both adult men and women.
BMI Categories:

Normal weight = 18.5-24.9

Overweight = 25-29.9

Levels of concern = BMI of 30 or greater
Your BMR
Basal metabolic rate (BMR) – This is how many calories you burn (use) on a daily basis simply by existing or being alive.
Click here to work out your BMI and BMR then fill out the above http://www.get2itchallenge.com/resources/bmi-calculator/
Your Waist Measurement …………….....
Your waist measurement is often regarded as being a better indicator of chronic disease risk than Weight and BMI. Your waist measurement shows whether you carry body fat around your belly, which is more dangerous than body fat in other locations like your
thighs, arms or legs. If your waist measurement is less than 80 cm / 32 inches you are in the healthy range.
Use a tape measure and measure your waist—Record Above
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To lose weight, you need to be in a calorie deficit. To be able to lose 0.5kg per week you need to be in a deficit of about 3500 calories per
week. For 1 kilo you need to be in deficit of 7000 calories per week. How do you do this…..follow this plan! Eat the food in this plan record your calories and record how many calories you burn from exercise.
This is how it goes….
Basal Metabolic Rate + Calorie Expenditure = Calories burnt for the day.
Calories in—Calories out = Calories surplus or Calorie Deficit. E.g Calories eaten 1200—Calories burnt 1035 (jogging 60minutes
@10km/h for a 90kg person ) and minus your BMR ( 1600) = -1435 deficit. Do this x6 days a week and there goes over 8000 calories and
2 kg gone!
It is important to know how many calories you are burning. I highly recommend the use of a heart rate monitor for accurate results.
( p17). Or you can follow the chart (p 18) that shows some examples of calorie expenditure for 60mins of training.
Measuring your body with tape…..
It is recommended that you take body measurements before starting a fitness or weight loss programme so that you can measure your
progress.
Measure your body as suggested and note your measurements on the body (pg 8).
Mark on your calendar your target weight week by week, month by month.
If you wanted to lose 15 kgs in 12 weeks you will need to lose 1.25 kg per week. If you weigh 130+kgs you can expect to lose anywhere
between 1.5-5kgs per week. If you way 100-129kg you can lose around 1.5-3kgs per week. Under 100kgs you can lose between 0.5 –
1.5kgs per week. This will depend on your commitment and determination!
You will have weeks where it doesn’t go as planned...pick yourself up and keep going. It will happen .
Planning your workouts and your meals will be the key to success– you must plan!
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Week 1
Bicep - Measure at its largest
girth, taken relaxed with arms at
side.
Chest - Standing, measure
with breath out just above
the nipple.
Hips - Measure at
the largest girth,
where the butt is
protruding the
greatest.
Waist - Standing, measure at
the narrowest point or at the
midway point between the top
of the hip bone and the bottom of the rib cage.
Thigh - Standing, measure
at the largest girth, just
below the butt.
Calf - Seated if you are measuring
yourself or standing if you have a
partner, measure at its largest girth.
Week 12
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Photo Shoot
Taken in bikini or knickers and bra- before and after– front shot
Before Front
After Front
IMPORTANT….Please also take a photo of yourself that is suitable to publish for the winning shot! ( a photo with clothes that
clearly show your before weight and your after weight).
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Fitness Test
This needs to be done three times during the programme and you must email me your results, at the start of this program, at the end
of week six and at the end of the twelfth week.
You will need, stop watch, a wall to lean against, a place for push ups and sit ups, your journal to record your results.
Before starting the test do a light jog to warm up and some basic stretches about 10 minutes.
The test:

Cardio Test– Using the oval at your local athletic park– start stop watch and run 2 1/2 laps (1 kilometer) around the oval running as fast as you can. Do your absolute best, if you have to run, walk, crawl—as long as it’s your best I am happy. Then record it in your journal and send it to me.

Push Up Test- (measuring upper body strength and endurance). Count how many push ups on your knees you can do in a
minute. Your hands need to be slightly wider than shoulder-width apart, your spine long, neck extended, shoulders away from
your ears and your abbs pulled in. Your body should feel like a plank and you need to get down to 8cm off the ground. Record
in your journal and send results to me.

Wall sit— Position yourself against a solid wall, sliding down it until you are in a sitting position. Your knees should be at
right angles, hips level, abs pulled in, chest proud, back pressed against the wall, shoulders back and down. Start stop watch
and see how long you can hold it for (honestly).

Plank Hold—lie flat on ground on your tummy. Go up onto your toes and your elbows. Back must be flat e.g if I was to hold a
broom stick along your spine it would be flat ( no bum in the air etc). Set timer and hold for as long as you can (honestly...even
when you think you can’t do anymore push for another 10 secs all tests must be to failure point).
Exercise Equipment-What you will need:

Dumbbells that you can add onto as you get stronger- to 20kg.

Swiss Ball– the size of your swiss ball depends on your height a shop assistant will be able to help you with this. (trade me also
has these cheap).

Exercise mat (optional).
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Clear out all the food in your kitchen get rid of the following:
1. Processed Cereals— nothing with more than 1.5grams of fat and 200 calories per serving. 2. Processed snacks– Biscuits, chips, roll ups, salty nuts, muesli bars, chocolate,
lollies, fatty dips.3. Cakes biscuits, packet muffins, pancake mixes. 4. Frozen Packet Food e.g puff pastry, pies, fish fingers, nuggets.5. White Bread &Two minute noodles.
6. Sugary and salty spreads and condiments (e.g jam, tomato sauce) Cream, high fat cheese (e.g cream cheese), brie and ice cream. 7. Soft Drink, cordial and processed juice
Fill your cupboards, fridge and freezer with the following- Essential Must Haves in the Kitchen:
Fruit
Balsamic vinegar, red wine vinegar
Asparagus
Bananas
Crushed garlic & ginger
Tuna, salmon, sardines
Asparagus (if in season)
Dijon mayonnaise, fish sauce
Mangoes
Oranges
Horseradish sauce, Tandoori paste, tomato
paste
Baby beets
Vegetables
Carrots
Green curry paste
Light coconut flavoured evaporated milk
Freezer
Eggplant (if in season)
Rolled oats, Kellogg Special K Red Berries,
Bran, WeetBix
Free-range, skinless chicken breast
Kumara
Honey
Chicken drumsticks
Broccoli
Cranberries, Sultanas
Fish fillets (white fish & salmon)
Celery
Capers
Lean red meat (Beef fillets & mince)
Zucchini/Courgettes
Couscous
Frozen peas
Cabbage
Rice (basmati or brown)
Frozen raspberries
Onions
85g frozen medium shrimp
Red onions + spring onions (if in season)
Reduced sodium chicken broth, vegetable &
beef stock
Rocket, baby spinach, lettuce, mescun, iceberg lettuce
Weight Watchers sweeteners
Prosciutto
Basil
Buttermilk
Fridge
Mushrooms
Whey protein powder
Low-cal skim milk
Cucumber
Tomato salsa
Natural yoghurt + low fat berry yoghurt
Capsicum
Wholegrain bread + wholemeal bread or soy &
linseed bread + multigrain bread
Ricotta cheese + Edam cheese + feta (low fat) + Parmesan
Tomatoes + Cherry tomatoes
Lemons & limes
Pantry
Almonds, walnuts
Sunflower seeds, pumpkin seeds
Cold pressed extra virgin oil + cooking spray, olive oil
Mountain bread wraps + wholemeal pita breads
Canned Goods
Bacon rashers lean
Sour cream (reduced fat)
Basil pesto
Meat for sandwiches ham, beef or turkey. Another option is to cook up an extra
Beans (lentils, chickpeas, butter beans, Mexican chicken breast when you are preparing a main meal, & use that instead
flavoured baked beans or chilli beans)
Free Range Eggs
Peaches & pears in juice
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Fruits
Apples (all varieties)
Apricots
Avocado
Banana
Blueberries
Blackberries
Grapes
Kiwifruit
Mandarin
Oranges (all varieties)
Peaches
Pears
Pineapple
Plums
Raspberries
Strawberries
Tomato
Watermelon / Rockmelon
Size
1 medium
1 large
1 large
1 medium
1 large
1 cup
1 cup
1 large bunch
1 medium
1 medium
1 medium
1 medium
1 medium
1 cup cubes
1 medium
100 grams
1 large
1 medium
1 thick slice
Calories
65
100
20
255
100
50
50
310
40
35
80
40
75
55
35
25
10
20
70
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Vegetables
Quantity
Calories
Carrot
1 med
35
Cauliflower
1 cup
20
Broccoli
100g
20
Cabbage
1 cup
20
Potatoes (in jacket baked)
1 whole
175
Pumpkin (baked)
100g
120
Kumara
100g
60
Lettuce
30g
5
Mushrooms
100g
30
Parsnip
100g
50
Rocket
250g
38
Meclun Salad Leaves
1 Cup
10
Cucumber with peel
1/2 Cup Slices
8
Onion Raw
10 rings
25
Capsicum
1 large
37
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Miscellaneous Items
Misc Items
Quantity
Calories
1 slice
67
2 biscuits
105
Special K Red Berries Cereal
1 Cup
110
Light milk
1 cup
86
Yoghurt (light)
1cup
150
Butter
1 Tbsp
100
Cooked rice/noodles/couscous
1/3 cup
70
Egg
1 large
70
1 cup chopped
231
85g
179
Fish
1 fillet
189
Tuna Light in can
1 can
191
1 Regular Size
70
1 Medium
360
1 Slice
360
100g
360
Bread (wholegrain)
Weetbix
Chicken breast
Porterhouse steak
Trim Flat White Coffee
1 medium McDonalds fries
Pizza
Lollies (party mix)
If you want to work out the calories in a food item -look at the nutrition table on back of item and the energy column (kj)
Divide the kj by 4.2 and this is the calorie amount for item. Important make sure you check the serving size.
Woman’s daily calorie allowance is 1200 and for Men it is 1700 . Men will need to increase portion size. slightly—if some days you can’t follow
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your eating plan then ensure you keep a diary and record everything you drink or eat and calculate your calories to be under 1300 (woman) , (1700
Men). Ultimately if you stay around 1200 / 1700 calories you will lose more weight however never go under 1200 calories. Each meal will be based
around 350-400 calories. If your meal is over 400 calories drop your snacks. Depending on how many calories your three main meals are the difference
between this and 1200 ( Woman) 1700 ( Men) is the amount you will have to choose your own snacks- whether it’s a glass of wine or a carrot is up to
you. However in saying this be careful with alcohol it kills willpower and you will drink and eat more than you intend to. For the first two weeks of
this programme no alcohol is to be consumed!
Mondays will be boost days. This is one day in the week where you will remove most of your carbohydrates and still train the same. This is aimed at
trying to really boost up your calorie burning. I have chosen Monday’s as typically Saturday or Sunday are day’s where you will have a treat meal so
we can really get stuck in on Monday and burn some extra calories. If you find this too difficult at the beginning then you can do your boost day on a
Sunday when it’s your rest day.
Good Snack Options:
1 large carrots and 2 tablespoon Hummus ( 100 Calories)
Apple and 1Tbs Light Peanut Butter (150 Calories)
Bowl of Special K and 100ml of low fat milk (150 Calories)
4 x Arnotts Snack Right Fruit Slice Biscuits (70 Calories)
2x Vita-Weat Crackers, 2tbsp lite cottage cheese, 2 tomatoes (140 Calories)
Fruit (60-100 Calories)
1 slice fruit toast with 1 tbsp low cal ricotta cheese (130 Calories)
1x 200g nestle diet yoghurt (80 Calories)
Cup of Instant Miso Soup 40 Calories
1 cup Air popped popcorn (31 Calories)
Treats ( If you choose to use your snacks calorie allowance for treats these are their calorie content).
150ml Glass red or white wine (100 Calories)
Trim Flat White ( 70 Calories)
*1 movie ice cream not choc dipped ( 150 Calories)
*1 can soft drink (140 Calories)
*1 medium bagel
*3/4 Tim Tam (70 Calories)
*1 Can Beer (140 calories)
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Water
The key to weight loss….
Yes that is right your secret weapon is water!
This doesn't mean that good old H2O is a magic potion, but for the simple reason that it has no calories and fills up the stomach, making you feel less hungry.
Water makes you feel fuller, inducing you to eat less food.
Diet sodas and other drinks with artificial sweeteners, fills you up, also. So if you feel like something sweet a diet drink can be a good
option.
Aim to have two glasses of water before every meal including snacks, this will fill you up and make you less likely to eat too much.
We need approximately 30ml of water per kilo of weight.
So if you weigh 80kg then you should have 2.4 litres of water.
or
So if you weigh 90kg then you should have 2.7 litres of water.
Or
So if you weigh 100kg then you should have 3 litres of water.
or
So if you weigh 110kg then you should have 3.3 litres of water
During Exercise- The general rule is drink as much as you comfortably can during and after exercise. (For each 1% dehydration your
pace with slow by 2 %). You will need around 600 ml per hour when training. NOTE: If you are thirsty you are already dehydrated.
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Heart Rate Monitors.
If you want to get the most out of Get2it Challenge then you need a heart rate monitor.
Why use a heart rate monitor?
Heart rate monitor’s act as a ‘rev counter’ to give you a precise measure of exercise intensity. You know exactly how hard you are working, making you less likely to commit training errors E.g over training, injuries or undertraining. It is very common to think you are working hard when you
could actually push yourself a bit more.
Your progress can be accurately measured – for any given speed, your heart rate drops as you get fitter. Resting heart rate also drops the fitter
you become.
If you are wanting to lose weight you must have a heart rate monitor…it will be your key to showing you how many calories you have burned
each session.
Polar FT4 Sports Watch / Heart Rate Monitor
 Polar FT4 training computer (watch) and Polar WearLink®+ transmitter
For those who want basic heart rate-based features to keep their fitness and weight loss training simple.
 Shows when you’re improving fitness based on your heart rate
 Displays calories burned
Comes with comfortable textile transmitter and coded heart rate transmission to avoid cross-talk
I will be putting in one order this will be mid February so can you please let me know as soon as possible if you are keen to
purchase a heart rate monitor.
RRP $180. 5% discount to Get2it Clients. $171
NIKESPORTBAND + POLAR CHEST STRAP

Comes with sensor that drops into your shoe ( You must have Nike Shoes) Provides Pace/ Distance & Calories burned in real time!

Strap is worn comfortably around the chest and transmits the user's heart rate wirelessly to their Nike SportBand.

$99 Shoe pod and sportsband. $140 Heart Rate Strap. Total $239. 5% discount for Get2it Clients. $227. The difference between the 2 is Nike Sportband measures pace and distance. Polar Sports Watch shows HR percentages. E.G
if you are training at 80% of your heart rate max.
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Calories Burnt for 60 Minutes of Training
Body Weight
Exercise
70kg
80kg
90kg
100kg
110kg
120kg
130kg
Walk (Light)
245
280
315
350
385
420
455
Walk ( Brisk )
280
320
360
400
440
480
520
560
640
720
800
880
960
1040
805
920
1035
1150
1265
1380
1495
Swim Laps
560
640
720
800
880
960
1040
Cycle
420
480
540
600
660
720
780
700
800
900
1000
1100
1200
1300
735
840
945
1050
1155
1260
1365
Group Fitness
Class– High Energy
490
560
630
700
770
840
910
Weights (Light)
210
240
270
300
330
360
390
Weights ( Heavy) 420
480
540
600
660
720
780
6.5km/h
Slow jog
8km/h
Jog
10km/h
16-20km/h
Cycle
20-22km/h
Cycle Class
High Intensity
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Frequently asked questions
Will I have to cook two meals one for me and one for my family?
No, I have tried all meals with my children and they love them. So they are suitable for everything. I would add that some of the meals that have sauces or spices
you know your children won’t like then cook then meat and take out some meat for them before adding spices.
I don’t like seafood, what can I have instead?
You can replace all seafood with tofu or skinless chicken breasts.
Will the food be expensive?
No, your first shop will be the biggy- just stocking up on new spices etc ;-) After that it should be around what you normally spend. People doing challenge have
reported they spend less as they are no longer by buying processed foods or packaged items.
Can I substitute meals for another one?
Yes as long as it has the same calorie value. Although on Monday’s to get the best results this is set to be a big boost day so if possible don’t change anythingexcept if you don’t like eggs replace this with a protein shake.
I don’t like eggs for breakfast?
No problem have a protein shake instead. Mix 3 scoops of protein powder with 1 cup of low fat milk and chuck in half a banana or a handful of frozen berries.
Whizz it up- yummy!
When I go out for meal– what should I choose?
Breakfast - Two eggs on wholegrain toast, no butter on toast or extra dressings . Or try Salmon and eggs on toast or Bacon and eggs on toast. Or Fruit salad and
yoghurt Or Omelette no cheese. Lunch and Dinner - Chicken Salad ( no dressing and remove skin if it has it on) Chicken Kebab without the bread. Grilled fish with
salad no chips (check they don’t use butter to grill) . Asian Takeaways- go for stir fry with least amount of sauces e.g soy and ginger are good spices. Oh and skip
the noodles and rice. Thai Takeaways- chicken satay on a stick or a Thai beef salad. Dinner- Skip bread, chips, potatoes that come with meals. Ask for meals to be
cooked without butter and very little oil. Always ask for dressings on the side so you can control the amount that goes on. Fill up on Veges and Salad ( but check
how veges cooked e.g no butter). Try and go for grilled chicken or fish on menus. Pick tomato based sauces and avoid creamy sauces. Trim off excess fat that is
on meat and stick to palm size serving of meat give the rest to someone else :-) or take home for your lunch the next day. At Parties keep away from fried foods,
go for the meat satay chicken or lean beef skewers, celery and carrot sticks, low fat cold meats. Take these as your plate if you think there will be nothing there
for you.