Meal Plans
I get a lot about questions about the meal plans e.g. ‘I don’t like broccoli, what can I have instead’ etc. I just want to point out that the meal plans are there as a good guide to follow. You don’t have to follow it 100% as obviously people like different foods, eat out sometimes, have food cooked for them etc. Use it as much as you can.
In terms of swapping foods that you don’t like/fancy just ensure you swap like for like e.g. meat for meat, vegetables for vegetables. Don’t go swapping out your cauliflower for chips 😉
What you also have on this plan is a bit of freedom. I haven’t put in quantities for the specific meals and you can cook the foods the way you like to (providing it’s healthy), I want this to be easy for you. If it says spinach then have as much spinach as you like, I don’t want you to have to measure out 40g of spinach, 60g carrots and so on. If you’ve got an omelette and you aren’t that hungry just have one egg, if you’re really hungry have 3 eggs.
Most of these meals are quick and easy to make. I’ve tried to make it straight forward so it doesn’t feel like hard work.
For the more difficult meals to make you can find them in the recipe page:
https://www.personaltrainerllanelli.co.uk/recipes/
Okay so this is your first full week in terms of the workouts.
You have received your workouts so you know what to do, you have received your nutrition plan so you know what to eat.
That is definitely enough for you to be getting along with for this week on the members area. The only other thing for this week is to read the information below. There is some information about how your program of personal training is going to run and what you can expect from me and what I can expect from you.
What I Will Do For You
I will promise to do everything I can to guide you towards achieving your goal in a step by step process.
I will plan exercises sessions appropriate to you to ensure that you improve all aspects of your fitness and health.
I will advise you on nutrition and set you up to be able to maintain healthy eating for good. You won’t want to go back to your old ways!
I will give you a breakfast, lunch and dinner for every day of the program for you to try.
I am your personal trainer and we are in this together. You will get all the benefits of my personal training package just without the one to one training. Everything else will be the same and I shall try and pass on as much of my knowledge as possible for you to eventually be able to do all of this on your own.
What I Need From You
I need you to give 100% commitment and effort in every session
I need you to work as hard on the nutrition side of things as you do with the exercise
I need you to stick to the program and avoid the temptation of doing a lot more
I need you to ensure you allow your body enough time to sleep, rest and recover between sessions
I need you to stick to the food diary as much as possible or come up with healthy alternative meals for yourself
I need you to stay in touch, this is a two way thing
I need you to track your progress and record what you have done in your exercise sessions
I need you to give me feedback and let me know if you think that something would work better for you
I need you to perform your fitness tests before and after and take accurate measurements to start with
I need you to keep checking your email inbox and keep logging into the members section on my website, every post and section is there for a reason
What I Want From You
I want you to ask questions, it’s the best way to learn.
I want you to take before and after photos, you’ll regret not doing it
I want you to keep a diary, write down not just things about exercise and nutrition, write down feelings, what felt good, what was hard etc. It’ll be good to look back on
I want you to keep a food diary and send it to me each week
I want you to get fitter and healthier
I want you to be happier
I want you to reach your goal
I want you to be proud of what you have achieved
Goal Setting
Without a goal what are we really doing. Everybody needs goals, something to constantly strive for. Without a goal to drive you forward then you can often get stuck in a rut. The goal needs to be powerful, you need to want it and you need to sacrifice things to get it.
Goals can be anything from dropping a dress size to getting fit enough to run an iron man. The goal is yours and yours alone. It must also be realistic. Goals which are too hard to too easy will have a negative effect on your motivation.
It’s good to write down your goal and put it in a visible place to act as a constant reminder to keep spurring you on to move one step closer to it.
An effective strategy is to pick your main long term goal e.g. lose 3 stone and then break them up into smaller short term goals to act like stepping stones on the way towards it e.g. lose 4 pounds this month.
So find your goal and be inspired by it. Think how much better your life will be after you have achieved it.
After 7 days you are ready to move onto Week 3
