F45

Intro and Welcome

Checklist

Introduce trainers

Downloaded app or registered on the web page (show website)

Welcome to all new and existing members

Scan – had baseline scan

Watched 15 min Challenge video on website

Sustainability – develop an eating/exercise lifestyle that’s ‘do-able’ for life

Food preparation – shopping, recipes etc

Success stories from previous participants

Attend info night

Photos…

Photos

Photos examples

Men – jocks or speedos

Women – bikini or underwear and bra

Same clothing for all photos if possible

White background

4 x photos – front, back, side, side

Full body – head to toe

Good lighting

Challenge Portal

Daily meal plans – 1300 cal for women, 1900 cal for men

Recipes – mainstream or vegetarian

Weekly shopping lists

Tracking dashboard including goal charting

Nutrition content – videos, webinars, blogs & email newsletters

Community – Facebook page to share successes

45 Point Plan – 6 daily principles to keep you on track

Scan Results

69 or less

Indicates the possibility of being out of balance (muscle:fat ratio) Generally requires exercise and nutrition intervention

70 - 79

Generally considered an average person, reasonably balanced

80 - 84

Those who actively look after their diet and exercise regime

85 +

Predominantly found in well-trained individuals and is usually indicative of a well-balanced body

Exercise

4-5 sessions a week (winners typically 5x/wk)

Include resistance at least twice a week and lift heavy

Include a rest day for recovery

Listen to your body

Don’t over do it – minimise ‘doubles’

Don’t forget ‘incidental’ movement

Aim for 10,000 steps a day

Can significantly increase daily calorie expenditure

Prize

Goal Setting

Make them SMART

Global prize is $10,000 trip for two to Bora Bora

Studio prize is valued approx $500

Set short (4 week) and long (6 months) term goals

Judged on:

• Fat loss in kg

• Muscle gain in kg

• Photos

Also set behavioural ‘targets’ that will get you to your goals

Nutrition

Recommend following Challenge diet

Practice mindful/intuitive eating

If not, follow sound nutrition principles:

Food is morally neutral – there’s no good or bad foods

• Increase fruit & veg intake (half of plate for lunch and dinner)

Honour hunger and fullness

Reduce sugar

• Minimise processed foods

Be aware of non-hungry cues such as emotional, social etc

• Reduce portion sizes of carbs (bread, pasta, rice, potatoes etc)

It’s OK to be hungry – it will pass!

• Reduce sugar

• Aim for calorie dense not nutrient dense

If constantly hungry, add more non-starchy veges to your meals

• Healthy snacks

Examples – broccoli, brussel sprouts, cauliflower, cabbage, zucchini, squash etc

• Include protein in every meal (>20g per meal)

• Watch empty calories from beverages

Gut Health

• 100 million neurons in our gut (same as brain of cat!)

• Probiotics – full fat yoghurt, kimchi, kombucha, miso, sauerkraut

• Prebiotics – feeds probiotics. Variety of fruit & veg best option

• Minimise anti-biotics – kills good bacteria too

• Exercise – increases diversity of gut bacteria

• Gardening and spending time in nature

• Decrease processed foods, refined sugar and artificial sweeteners

Extra info to help you succeed

Sleep: 7-9 hrs recommended

Sleep hygiene:

• Dark, cool room

• Bedroom is sleep sanctuary – no TV’s

• Same time to bed and rising time if possible

• Reduce caffeine and alcohol before bed (lose stage 4 of sleep cycle)

• Minimise blue light before bed – TV’s, computers and phones

• Notepad by the bed if mind won’t switch off – write a list before bed

• Napping OK – 20 mins seems to work best

Stress

Other benefits apart from fat loss

Minimise as much as possible (produces Cortisol)

Increased aerobic fitness, strength and flexibility

Meditation – proven to improve immunity & brain density

Decreased risk of certain cancers

Massage

Reduced risk of diabetes

Yoga

Decreased risk of hear disease and stroke

Personal organisation – reduce clutter

Reduced risk of obesity

Positivity – not the event but your perception that causes stress

Improved blood pressure, HDL (good) cholesterol & triglycerides

Breathing techniques – inhale for 4s, exhale for 4s, repeat 4 times

Enhanced physical function – climbing stairs, running for a bus

Worklife balance – simplify things where possible

Other benefits apart from fat loss

Decreased risk of anxiety and depression

Reduced incidence of osteoporosis and osteoarthritis

Decreased risk of sarcopenia (muscle wasting disease)

Reduced incidence of lower back pain

Neuro-genesis and neuroplasticity – more brain cells and better connectivity

Improved mood, libido and energy

Improved sex life!

Zone of productive dis-equilibrium?

Think about the most amazing thing you’ve done in your life…

CHANCES ARE YOU WERE OUT OF YOUR COMFORT ZONE!

Where the magic happens!

Your Comfort Zone

Q and A

DO I NEED TO TAKE MAGNESIUM SUPPLEMENTS?

No but is recommended due to involvement in so many bodily functions. Trial for a month

CAN I SWAP MEALS AROUND?

Yes but easier if you don’t. Remember to then change shopping list

CAN I HAVE COFFEE?

Not recommended in Phase 1 but if you can’t live without, go for black and limit to one/day or try green tea

CAN I DRINK ALCOHOL?

Not recommended due to calories but if you are, go for spirits neat, with soda or mineral water. Low carb beer, wine or bubbles also better choices

Recommended supplements

• Magnesium powder – yes, if you can afford it.

Good for recovery

• L-Carnitine – not enough research

• Probiotics – preference from real food

• Omega 3 fish oil – preference from real food

• Vitamin C – real food

• Green coffee bean extract – insufficient evidence

• BCAA’s – if you can afford it. Is contained in some

protein powders

• Beta alanine – proven but expensive

Protein powder

WPI (whey protein isolate) - dairy

WPC (whey protein concentrate) - dairy

Pea Protein – suitable for vegetarians

Best absorbed is dairy protein and tends to be less ‘chalky’

Should give 20-30g protein per serve

Aim for real food first – if too hard then use protein powders

We sell both versions at below retail

Summary

Cancelling classes – please give plenty of notice

Book in and commit to your classes

Set some goals

Social proof – announce your commitment to your friends

Support – use partners and friends who are supportive

Minimise contact with sabouteurs

Utilise your trainers – we’re here to help!