6 week body challenge @thrive training clubw… · · 2015-04-296 week body challenge @thrive...

6 Week Body Challenge @Thrive Training Club

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ARE YOU READY TO GET INTO THE

BEST SHAPE OF YOUR LIFE?

INTRODUCING THE 6 WEEK BODY

CHALLENGE TO FINALLY RID YOUR

BODY OF THAT STUBBORN FAT!

Introduction

You signed up? That‟s great news.

Congratulations! we canʼt wait to help you get into shape that you want and deserve with

our ʻFat Furnace programʼ. We are so pleased that youʼve given us the chance to prove that we can get you in the best shape of your life.

We are not going to sugar-coat it though, dropping body fat is no walk in the park. If it was easy, weʼd all be walking around with 6 packs, right?

What we will say though, is if you follow the formula you CAN NOT FAIL. Regardless of

what youʼve tried in the past.

Whether youʼre miffed with your muffin tops, sick of your saddle bags or gutted about

your gut, we have the solution to strip fat off you faster than you can imagine. Before we crack on (if you haven‟t already) go here: https://www.facebook.com/groups/1544482762508224/

Anyway, theres a few things that we need to point out to make sure you get the most of our weight loss project:

• Your results will correlate DIRECTLY to your commitment to the program. • Follow it - get a new body. Itʼs that simple. • Even though it is you who needs to follow the plan, We are 100% here for you.

In fact, to prove our commitment to helping you get in the best possible shape we are

going to give you our PRIVATE numbers. Now, we normally charge £50 an hour for phone coaching but as you are now onboard with the weight loss project we are perfectly happy to help you for free as part of our commitment to your program!

https://www.facebook.com/groups/1544482762508224/

OK. Let‟s begin!

Exercise The sessions arenʼt going to be easy, theyʼre going to be challenging, fun, motivating but more importantly - RESULTS DRIVEN!

You are expected to attend at least 3 sessions per week of the camp in order for you to achieve maximum results and let us say this to you - THE RESULTS WILL BE AMAZING!

Even if youʼre on holiday we can send the workouts to you wherever you are!

What to Bring? • A bottle of water (we have water at Thrive if you forget) • Gloves • An extra serving of enthusiasm

The Exercises The exercises that will be involved in our sessions all have one thing in common - they are the most effect most “Bang for buck” exercises in the world.

Movement based resistance training is the single most effective tool for burning fat, it‟s as simple as that. This is because they cause the biggest metabolic disturbance - they melt fat!

What You Should Do Between Sessions For the first week you should do NOTHING having carried out this type of training. Just

chill! With this type of training the recovery in between sessions is just as important as the work itself. That is because whilst your muscles are repairing and replenishing themselves they burn vital extra calories, turning your body into a fat melting machine! After week 1, you have the choice to do an extra 20 minutes of cardio activity a day, e.g.

swimming, running, walking. This is to really crank up those fat burning results.

Will You Ache?

During the first week of the project you will more than likely hurt a bit! (we are just being honest!) It wonʼt last though. As you get fitter and stronger your body will recover VERY

quickly. The reason we ache is because weʼre challenging the body with the most effective exercises out there.

During the Program We Will Ask One Thing Of You... GET OUT OF YOUR COMFORT ZONE at every possible opportunity. Remember, if the

easy things worked we would all have the body of our dreams!

Diet Ok, letʼs get one thing absolutely clear before we get started. You CANNOT out-train a

bad diet. What you put into your mouth, accounts for around 70% of how much fat youʼll lose, the exercises will just speed the whole fat loss process up and make sure it is fat weʼre losing!

After 9 years training between us, tons of courses, workshops and seminars and close to 80 books read about nutrition we know what works and what doesn‟t work.

Basically our goal is to control insulin levels (sugar control) and toxins. It isnʼt all going to

be easy but if you follow our guidelines we can guarantee results. We have seen it with all of our clients; you can ask any of them. Just take a look at our testimonials for proof.

We basically want you to avoid certain foodʼs that may be causing you to hold onto that stubborn fat. We also want you to eat more of certain foods to fuel the training that youʼll

be doing.

Your First 14 Days For maximum results, itʼs going to take us 14 days to ʻcleanseʼ your fat stores, again this is a MUST DO. Hereʼs the WHY:

The term ʻ You are what you eatʼ seems to be a popular saying amongst anyone interested in nutrition, however, we would like to take a look at whether itʼs what we eat that makes us overweight or is it the way we ʻtolerateʼ these foods that can make us bloated, fatigued and downright miserable.

We have worked with HUNDREDS of people during our years as personal trainers and all

of these peoples eating habits. Throughout this time we have discovered many people can lose weight eating a certain way and another person can GAIN weight eating in

exactly the same fashion. It‟s not fair sometimes!

When Lucretius first said “Ones man’s Food is another man’s poison” he hit the nail on the head as far our individual nutritional requirements are concerned. As individual people in the universe, surely it makes sense that each of us has a unique biochemical make-up allowing us to process and use everything we put into our mouths and process through our bodies? Yes? Then why do we keep approaching nutrition with the same ʻoff the

shelfʼ basis and most gyms base their fitness programs? Every diet book seems to have conflicting information in them, making us more confused than ever about sound nutritional advice!

The human body, when overwhelmed with Toxins will ʻdumpʼ, any toxic substances

within the adipose tissue stores (fat) in order to reduce their circulation throughout the body. When there are no longer toxins entering the body those toxins will be expelled along with the fat (and excess water) thatʼs storing them.

Make sense? In short, rid your body of toxins and lose stubborn fat. There is however a

downside as one of our clients recently found out when he eliminated coffee from his diet.

As we will stress, coffee is a toxin and our bodies become addicted to it, therefore when

we eliminate it we go ʻcold turkeyʼ and suffer all the things addicts do!! Now letʼs crack on!

Banned Foods

Food Group Examples Why?

Alcohol Lager, Wine, Alco-pops, Vodka

Alcohol is quite simply a toxin. As such your body has to work extremely hard to detoxify your system placing stress upon your liver, kidneys and adrenal glands. On a molecular level, alcohol is a potent sugar that triggers insulin secretion, blood sugar imbalance and increased body fat storage! Caffeine

Coffee and tea may be re-introduced after 2 weeks

Tea, Coffee, Fizzy Drinks Caffeine first overexcites and then later „wears out‟ the body‟s energy producing glands. This leads to massive energy fiuctuations and the subsequent need for sugary foods.

Wheat and Gluten Bread, Pasta, Cakes, Biscuits, Soup and some sauces (these often contain gluten as a thickener

For many, wheat and gluten products are simply indigestible or place stress on the digestive system leading to a sluggish metabolism and intolerances. In addition, modern wheat, especially after processing is barely distinguishable from simple sugar, leading to all of the same problems!

Processed Foods Anything containing an E Number, unpronounceable name, pre-cooked, pre- packed or long life

These products fiood the body with toxins it simply can‟t cope with.

Sugar White, Brown, Beet, Molasses, Honey, Fructose, Maltose, Dextrose and Corn Sugar

All sugar creates an insulin response. The simpler the makeup of the sugar, the more rapid and aggressive the insulin response. Unfortunately again, so much of our diet contains sugar that this response becomes too frequent and excessively high or low depending on the type of dysfunction and leads to energy fluctuations and fat storage.

Sugar Substitutes Sweetener I would recommend avoiding them entirely as they are linked to conditions such as multiple sclerosis, fibromyalgia, spasms, shooting pains, numbness, cramps, headaches, joint pain, dizziness and numerous other medical problems.

Dairy Milk, Cream, Low Fat Yoghurt, Spreadable Butter

Other than eggs, butter and FULL FAT live yoghurt you should try and avoid dairy where you can. This is because most dairy produce is heavily processed and uses pasteurisation and homogenisation in order to maintain is „shelf life‟. Unfortunately, these processes kill of ALL of the enzymes required to properly digest them meaning that your body has to work overtime to digest them. This is a major cause of food intolerance.

Corn and Corn Products

Sweet Corn, Corn on the Cob, Corn Flour

25 different toxin producing fungi have been found in these, that‟s 25 different types of MOULD.

Peanuts and Peanut Products

Peanut Butter 26 different toxin producing fungi have been found in these, that‟s 26 different types of MOULD.

Edible Fungi Mushrooms and anything made from them

Fungus shouldn‟t be eaten, right?

Tap Water

Get a filter! Brita are good!

I would recommend avoiding them entirely as they are linked to conditions such as multiple sclerosis, fibromyalgia, spasms, shooting pains, numbness, cramps, headaches, joint pain, dizziness and numerous other medical problems.

Microwave ovens - Now, this is quite controversial but hopefully you will see our

point. Microwaves completely change the chemical composition of the foods you eat, rendering them nutrition-less and placing a strain to your system. We always question how something can take 40 minutes to oven bake, yet only take 90 seconds in the microwave. Surely something strange is going on there?

This was highlighted recently in the case of the hospital that was prosecuted after the death of a blood transfusion patient who died as a direct result of her blood being warmed

up in a microwave. The waves completely changed the make-up of the blood as to render

it unusable!

And another thing...lose the low fat spread and swap it for coconut oil. Have a look at the ingredients on the back of both of these products! Spread is highly processed and has almost 20 ingredients, most of which are unpronounceable, not to mention toxic!! Coconut oil- Cook with Extra virgin coconut oil. Coconut oil is one of the secret fat loss weapons that we use with all of our 1-1 training clients who continue to see tremendous results using it. You see, cooking with olive oil ISNʼT all its cracked up to be. Once itʼs heated, olive oil loses almost all of its credibility and has been known to become toxic at higher temperatures!

We use olive oil to dress salads with and to lightly sauté. Anything longer than 5 minutes to cook and olive oil has to go.

Anyway, back to the magic that is coconut oil. Coconut oil contains a few things that can be MIRACLE workers when it comes to fat loss. The first one being medium chain fatty

acids - which coconut oil is ABUNDANT in. These little bad boys are AWESOME for a sluggish metabolism. How? In a study which looked at the effects of these fatty acids on metabolism. It was found that just one dose of coconut oil could increase metabolism by 48% AND for up to 24 hours!

Not bad?!

Medium chain fatty acids are digested and utilized differently to other fats. They are not packaged into lipoproteins and do not circulate in the bloodstream like other fats, but are sent directly to the liver where they are immediately converted into energy – just like a carbohydrate. So when you eat coconut oil, the body uses it immediately to make energy

rather than store it as body fat. As a consequence, you can eat much more coconut oil than you can other oils before the excess is converted into fat. It has been well documented in numerous studies using both animals and humans that replacing LCFA with MCFA results in a decrease in body weight gain and a reduction in fat deposition.

But it doesnʼt stop there. Coconut oil also contains two acids (one of these is also found in motherʼs milk!) That is also amazing at protecting the body against yeast and Candida. Why is this important? If you have a problem with or an overgrowth of Candida, weight loss can be almost impossible. Candida causes symptoms such as sluggishness and fatigue, poor concentration.

It also causes recurring infections that are linked to yeast including sinus problems. However the REAL side effect of Candida and yeast problem is a phenomenal craving for sugar and carbohydrates. This is because yeast feeds off sugar (carbohydrates are

broken down into sugar by the body once they are consumed). So it causes MAJOR cravings in order to preserve its life and to survive.

So you see how powerful coconut oil is right? Oh we almost forgot - itʼs also a great blood sugar stabiliser and can lower the glycemic index of your meals!!

So What Can You Eat?

Use the table below as your shopping list. Your diet should be made up of 80% of the ʻgreenʼ foods and 20% of the ʻblackʼ foods.

Meat Poultry Fish & Seafood Beef Heart (Beef) Kidney (Beef) Liver (Beef) Rabbit Venison Lamb

Chicken Duck Pheasant Turkey

Mackerel Salmon Sardine Anchovy Bass Cat Fish Cod Crayfish Halibut Herring Octopus

Perch Prawns/Shrimps Scallop Snapper Trout Clams Crab Lobster Shark Squid Sword Fish Tuna

Drinks Dairy Nuts & Seeds Grains Water Green Tea Herbal Teas Vegetable Juices Rice Milk Almond Milk

Chicken Eggs (white & yolk) Duck Eggs (white & yolk) Feta Cheese Goats Cheese

Almonds Brazil Nuts Cashews Macadamias Pecans Pine Nuts Pistachios Poppy Seeds Pumpkin Seeds Sesame Seeds Sunfiower Seeds Walnuts Flax Seeds

Quinoa Basmati Rice Brown Rice White Rice Wild Rice Spelt Rice Noodles Lentils Pulses

Vegetables Fruit Oils & Fats Seasonings Kale Lettuce Rocket Spinach Sprouts Bean Sprouts Water Cress Asparagus Onion Radish Artichoke Olives Leek

Broccoli Cabbage Carrot Caulifiower Celery Cucumber Parsnip Peppers Shallot Tomato Water Chestnuts Pumpkin Fennel Garlic Beans

Avocado Blackberries Blueberries Coconut Papaya Mango Lime Lemon Grapefruit Raspberries Rhubarb Strawberries Water Melon Banana

Sesame Oil Almond Oil Coconut Oil Evening Primrose Oil Fish Oil Olive Oil

Basil Bay Leaf Chilli Powder Chive Cinnamon Coriander Garlic Ginger Horseradish Paprika Oregano

Wasabi Parsley Peppermint Rosemary Sage Saffron Sea Salt Thyme Nutmeg Cumin Turmeric Black Pepper

14 Day Meal Plan

Breakfast Lunch Tea Snacks Drinks

Mon Raspberries and pine nuts and almonds sprinkled with cinnamon

Salad: Spinach, grated carrot, tomatoes, peppers and grapes with lemon juice squeezed over the top

Chicken stir fry: mange tout, peppers, bean sprouts, curly kale (make an extra portion and take it to work for your lunch tomorrow)

Carrot sticks and humus

2 x green tea 3 litres of bottled water

Tue 3 whole egg omelette with peppers and spinach

Extra portion from last night‟s tea

Roast vegetables & humus dip: courgette, carrot, cherry tomatoes, peppers (make an extra portion and take it to work for your lunch tomorrow)

Handful of blueberries and almonds


Wed Vegetable stir fry with rice noodles


Chicken pizza with parsnips chips (make an extra portion and take it to work for your lunch tomorrow)

Fruit salad: mango, melon & strawberries

1 x green tea 3 litres of bottled water Thur

s Vegetable stir fry


Homemade vegetable soup: leek, carrot, butternut squash, lentils (make an extra portion and take it to work for your lunch tomorrow)

Coconut cubes

3 litres of bottled water

Fri Vegetable stir fry with rice noodles


Take away style kebab

Carrot sticks and humus


Sat Banana omelette

Vegetable stir fry with rice noodles

Peppers stuffed with brown rice, tuna, chopped tomatoes and pea

Handful of blueberries and walnuts


Sun Raspberry, blueberry and black berry smoothie

Roast chicken and vegetables

Homemade vegetable soup

Apple and humus


Breakfast Lunch Tea Snacks Drinks

Mon Blueberries, strawberries and full fat natural yoghurt

Homemade vegetable soup (take to work in a flask)

Roasted vegetables (peppers, mushrooms, leeks, courgettes, turnip) with humus (make an extra portion and take it to work for your lunch tomorrow)

Coconut cubes


Tue 3 whole egg omelette with peppers and spinach


Takeaway style kebab (make an extra portion and take it to work for your lunch tomorrow)

Chopped strawberries and a handful of walnuts


Wed Raspberries and pine nuts sprinkled with cinnamon


Grilled turkey strips with green salad (spinach/watercress/ rocket) and homemade coleslaw (make an extra portion and take it to work for your lunch tomorrow)

Sliced peppers and humus


Thurs

Blueberries, strawberries and full fat natural yoghurt


Parsnip chips with homemade mayonnaise and side salad (make an extra portion and take it to work for your lunch tomorrow)

Organic rice cakes and peanut butter


Fri Vegetable stir fry with rice noodles


Chicken pizza with baked aubergine skins and homemade mayonnaise

Blackberries and almonds


Sat Banana omelette

Chicken stir fry: mange tout, peppers, bean sprouts, curly kale

Curried squash Celery sticks and peanut butter


Sun Raspberry, blueberry and black berry smoothie

Roast Lamb with roasted vegetables

Homemade soup made from left over vegetables (make an extra portion and take it to work for your lunch tomorrow)

Blueberries and full fat natural yoghurt


Chicken Pizza Ingredients • 4 chicken breasts • l tube tomato puree

chopped peppers • chopped onion • goat's cheese

Method l. Butterfiy cut the chicken breasts and fiatten them out 2. Cover with tomato puree 3. Sprinkle peppers and onions over the top 4. Place on a baking tray in a pre-heated oven at 200*C for 15 minutes 5. Remove from the oven and sprinkle with goats cheese 6. Place them back in the oven for 5 minutes

Stuffed Peppers Ingredients 2 chopped onions 2 tbsp olive oil 1cup chopped tomatoes 1 cup chopped peppers 1 cup of shredded kale 4 tbsp lemon juice 4 peppers

Method 1. Heat oil in a pan for 3 minutes 2. Preheat the oven on a medium to high heat 3. Add all the other ingredients except the whole peppers and cook on a

medium heat for 5 minutes 4. Cut the tops off and de-seed the whole peppers 5. Stuff them with the mixture from the pan 6. Place them in a deep dish with boiling water in the bottom 7. Cover with foil and cook for 20 minutes 8. Can be served hot or cold

Banana Omelette Ingredients • l chopped banana

(or some berries) • 3 whole eggs • 2 tbsp cinnamon • l tbsp olive oil

As a general rule bananas are

best after week 2 has been

completed!

Remember we are trying to

regain control from all sugars!

including fruit!

Recipes

Method 1. Heat the oil in pan on a medium heat then add the chopped banana. Heat until }

they soften 2. While the banana is warming, beat the 3 eggs in a bowl 3. Pour the eggs over the banana 4. When the omelette is almost cooked sprinkle the cinnamon over the top

Take-Away Style Kebab Ingredients • l whole egg • % tsp black pepper • l tsp garlic powder • % tsp sea salt • % tsp chilli powder • l pound of minced beef • l tbsp chives • 4 tbsp full fat Greek yoghurt

Method 1. Knead in a mixing bowl the egg (beaten), black pepper, sea salt, chilli powder,

mince and % tsp garlic powder, shaping it into a 'loaf of bread' 2. Place it on a baking tray and cook in a pre-heated over for 1 hour 20

minutes, turning half way through so that it browns evenly 3. Mix the yoghurt, chives and % tsp garlic powder to form a garlic dip 4. Once cooked thoroughly, slice it very thinly an serve with a side salad

and the garlic dip

Homemade Mayonnaise Ingredients • 2 egg yolks • 3/4 teaspoon salt • l/2 teaspoon powdered mustard • Pinch cayenne pepper • 4 to 5 teaspoons lemon juice • l-l/2 cups olive oil • 4 teaspoons hot water Method 1. Beat yolks, salt, mustard, pepper, and 1 teaspoon lemon juice in a small bowl

until very thick and pale yellow. (Note: If using electric mixer, beat at medium speed.)

2. Add about 1/4 cup oil, drop by drop, beating vigorously all the while. 3. Beat in 1 teaspoon each lemon juice and hot water. 4. Add another 1/4 cup oil, a few drops at a time, beating vigorously all the while. 5. Beat in another teaspoon of lemon juice and water. 6. Add l/2 cup oil in a very fine steady stream, beating constantly, then mix in

remaining lemon juice and water; slowly beat in remaining oil. If you like thin mayonnaise with a little additional hot water. Cover and refrigerate until needed. Do not keep longer than 1 week. Yields 1-1/2 cups

Homemade Coleslaw Ingredients • Small white cabbage • 2 carrots • 4 spring onions • 2 generous tbsp of mayonnaise • Black pepper • Pinch of mixed herbs Method 1. Finely chop the cabbage and spring onions and grate the carrots 2. Bind the raw ingredients together with the mayonnaise. Add the black pepper and a

pinch of mixed herbs and mix together. 3. Keep in the fridge until ready to serve

Curried Squash

Ingredients • l medium onion

• 1 can almond or coconut milk • 3 cloves chopped garlic • l chilli pepper (de-seeded & diced) • l tbsp ginger • l tsp ground cumin • 1 tsp cinnamon • l tsp sea salt • 1 tsp turmeric • 1 tsp coriander • 1 tbsp olive oil • 4 cups chopped tomatoes • 4 cups butternut squash, peeled & diced • 2 cups lentils, cooked • 2 cups spinach • 1 cup green peas • 3 tbsp mint

Method 1. Blend onion, almond milk, garlic, chilli, ginger, 2 cups of tomatoes, cumin,

cinnamon, turmeric and coriander and 3 tbsp water to make a paste 2. Heat the oil in a pan, add the paste and cook for 5-10 minutes 3. Add the remaining tomatoes and butternut squash and cook on a medium heat

for 20 minutes until the squash softens 4. Mix in the lentils and spinach and cook for a further 5 minutes 5. Remove from the heat and add the mint before serving

Healthy Breakfast

As a general rule bananas are best after week 2 has been

completed! (you can use berries though!)

Remember, we are trying to regain control from all sugars!

including fruit!

Ingredients

11 cup walnuts 11 cup pecans 2 tbsp ground flax seeds 1 tsp cinnamon 1 pinch ginger 1 pinch nutmeg 1 tbsp almond butter 1 mashed banana 3 whole eggs 11 - % cup almond milk 2 tsp pumpkin seeds 1 handful of berries

Method l. Blend walnuts, pecans, flax seed and spices in a food processor to make a grain like

consistency and set it to one side 2. Whisk the eggs and almond milk together then blend with the mashed

banana and almond butter 3. Stir in the nut and spice mixture and warm on stove until it reaches your desired

consistency 4. Sprinkle pumpkin seeds and berries on top and add further almond milk if you like

What Should I Drink? AT LEAST 1 litre of clean filtered water per 50lb of bodyweight. This will help flush out the

toxins as theyʼre released from your fat stores and reduce the negative effect of toxin release. Aim for 2-3 litres a Day. In addition, this will aid weight reduction and prevent energy fluctuations.

How Often and How Much Should I Eat? Eat freely - from wholesome, nutritious foods that arenʼt on the BANNED list. Donʼt count

calories, reduce portions or allow yourself to get too hungry. This is counterproductive as youʼll end up eating whatever you can lay our hands on.

Want To Eat Your Favorite Foods and Still Drop Fat? Introducing the Baby Cheat and the Daddy Cheat...

After the first 14 days you can have a baby cheat and 1 daddy cheat each week.

The Baby Cheat is a small/snack sized cheat which you have 15 minutes to eat, once a

week, e.g. a chocolate bar or a packet of crisps. The Daddy Cheat is a bigger cheat meal which you have 45 minutes to eat, once a week, e.g. a takeaway, a tube of your favourite ice cream or a meal out.

Before both “cheats” make sure you take fish oil and drink 1/2 a liter of water. This

is damage limitation and really helps!

Supplements We cannot stress this enough - Supplements are ESSENTIAL for all round health and

wellbeing, never mind fat loss.

The quality of food in the UK now is at the very least questionable and even most fruit and veg doesnʼt contain half of what is used to, especially with transportation and storage methods used these days.

Many of the supplements werecommend actually USED to be available in the foods that

we buy such as iodine, but sadly- no more!

In order to get the most from this program and get you HEALTHY really fast you are going to need ONLY 3 CORE supplements, We have added another 3 as bonus ones!

1. FISH OIL- this will turn on your fat burning enzymes and decrease inflammation you

have already. PLEASE don't buy cheap stuff - get this one or look at the active

ingredients part and get something similar from a health food store (NOT cod liver oil.. it is not as effective) We stock awesome fish oil at Thrive!

2. A good broad spectrum MULTI VITAMIN, not shop bought!

We stock good quality multi vitamins and fish oil, after searching high and low for good brands that get results! We Stock awesome Multi vitamins at Thrive.

3. Magnesium Oil: Helps with EVERY cell in the body. Improves energy, increases recovery from hard training, helps aches and pains and improves sleep quality.

4. Lugols Iodine: AMAZING for the thyroid, protecting against breast cancer health

and boosts weight loss in general. Two drops in water after the drink above morning and night ( if on thyroid meds ONLY in the morning)

5. Sunlight: Has many Beneficial effects including providing the vitamin D necessary

maintain optimal health. Spend at least an hour a day outside in the fresh air

(ideally at lunch) in order to top up on this vital nutrient. We stock D3 too!

SERIOUSLY NOW, ANY QUESTIONS ON SUPPLEMENTS JUST ASK! We also stock some of these at Thrive Training Club too (shameless plug I know!)

Mindset & Goal Setting Okay youʼre almost ready to go and get on the journey to dropping that stubborn body fat but first we need to make a statement of real intent!

You see, research has shown that people who write down there goals or affirmations are 300% yes, THREE HUNDRED per cent, more likely to ACHIEVE their goals than people

who donʼt.

Pretty amazing!

And its actually a VERY simple process thatʼs INCREDIBLY powerful. Here goes: Grab a pen and paper and get ready to write some powerful stuff.

THE SCIENCE OF GOAL ACHIEVEMENT PART 1 - THE WHAT Simple- Know EXACTLY, PRECISELY what your goal or affirmation is. Put up your dart board so to speak, so you have something to aim for. Be CRYSTAL clear in what you want, no vagueness, DONʼT BE GENERAL. Be very very specific. For instance, we donʼt

want to see you writing down: “I want to lose weight” - doesnʼt “I want to look and feel

fantastic by the end of the project by dropping a dress size” sound much more powerful? And believable?

Quite simply- If you donʼt name your goal, you wonʼt get your goal. So.... take a piece of card or some paper and write down YOUR goal(s) and remember be

CRYSTAL clear.

Hereʼs an example- “I want to drop 10lbs of body fat and get into my size 10 jeans (for the by 11th of September” You see, adding it the date, almost sets a deadline, means youʼre A LOT more likely to stay on track right?!

So, your card or paper should look something like this:..” “I want to drop 8lbs of body fat and get into my size 10 jeans (for the by 11th of September”

Now we need to attach some meaning to it so letʼs go to part 2

Part 2 - THE WHY So youʼre now pretty clear about what that goal or affirmation of yours is, it‟s time to get even more powerful. We want you to think about your goal and work out WHY you want it.

This is so incredibly powerful. We want you to really think about what truly drives you, because you want to look better? Not good enough.

Why do you want to look better? So you feel better about yourself? Again not deep

enough, think about whatʼs truly, honestly driving you.

What do you want to feel better about? Yourself? Do you want to look better on the beach? Are you trying to impress someone? Dig deeper, peel the onion.

Okay go do it.. Write down your NEW goal with true reason attached to it, we guarantee you if you know the why you will always find the HOW and stay motivated towards

achieving it.

Go find your WHY!

Wow- Pretty powerful stuff don‟t you think?

Hopefully, that goal of yours is really starting to take shape now and youʼre feeling really positive and excited about achieving it.

Now for part 3 which is often the most overlooked and underestimated phase of achieving goals and is also one of the main reasons people fail in their goals or affirmations.

Part 3 - KNOW THE COST Now, by cost we donʼt mean financial cost instance, although sometimes it may, for instance youʼve paid to be on this course. Thatʼs just one of the costs, what extra food will you have to buy? Do you need supplements? .....YES!

Are you prepared to give up alcohol for 14 days for example? If youʼre read the pack, youʼll know that if youʼre ʻon the lashʼ every weekend- youʼre gonna struggle to drop fat.

If not, then do you really want to reach that goal? So get out that pen and paper and write down the costs.... Hereʼs one goal achievement statement shared both by Tom and Rob for you to grin at!

“I want to drop 8lbs of body fat and have a good six pack outline by the time I go on holiday in November, because I finally want to feel better about myself, feel super confident and sexy and have all my friends asking what the secret is, Iʼve had enough of looking in the mirror and not being happy with my body”

The costs of achieving our goals are: Complete a MINIMUM of 3 weight loss project

workouts per week and do weight sessions in the gym. Follow ʻtransfomration-fat-loss-formulaʼ to the letter and not let ANYONE get in my way.

Again, take out your pen and paper, Remember if you need help with any of this process.. Email us!! ANYTIME.

Now you should be getting really fired up about starting to work towards that goal of yours! yours

Okay this phase, part 4 is extremely simple but definitely the thing that holds most people back keeps them away from their goals, both financially AND health wise.

Part 4 - PAY THE PRICE

This is easy, TAKE ACTION. As Nike have been saying for years- JUST DO IT. You see, this seems quite easy in theory but are you really prepared to pay the price? Will you fall off the wagon after 7 days and find yourself making THE SAME OLD EXCUSES AS TO WHY YOU CAN’T LOSE WEIGHT?

Can you really cut out the booze for the full 14 days? Do you really want results or are you just kidding yourself?

Here are some of our top strategies for staying on course for the entire journey of achieving ANY goal.

1. Write down your goal on 3 sheets of card, put one next to your bed, one in your

handbag/manbag and take one to work. Take time to look at these cards at EVERY opportunity you can, EVERY day.

Honestly, this REALLY works wonders. At the VERY LEAST you should be reading them

upon rising in the morning and before going to sleep at night.

2. Keep a brutally honest food diary and write down everything that goes into your

mouth on a daily basis the results may surprise you! We actually have a few food

diaries in our office so if you want one let us know! 3. When faced with difficult situations, maybe you get offered some chocolate or fancy

a drink - ask yourself this, “will this make me leaner or fatter?” The answer should take care of the decision. Every action will either take you closer or further away

from your goal. Do you really want the cake or do you want the results? You canʼt have both! Cake or a sexier, slimmer body? YOU CHOOSE.

4. Contact us!! If you have any questions, or if youʼre struggling with motivation or food

choices please DO NOT hesitate to contact us via email or mobile phone, we are

more than happy to help!

Okay, thatʼs it, you should now have 3 sheets of card or paper with your SPECIFIC, CRYSTAL clear goals/affirmations on them. USE THEM!!!

This bit of the book is for you MAKE NOTES, PLAN, WRITE UP YOUR SHOPPING LIST!

Notes:

Notes:

6 week body challenge @thrive training clubw… · · 2015-04-296 week body challenge @thrive...

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