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8 WEEK CHALLENGENever check your weight again

DIET AND EXERCISE PROGRAM Recommendations

Forget the scales

SHAPE SHIFTER

Welcome to the Sway Bar Shape Shifter Healthy Eating plan. This plan is designed to maintain your weight at a healthy level. This diet plan, in conjunction with regular exercise, is expected to improve your health, fitness, measurements and general wellbeing.

Recommendations are provided as a guideline for you to follow. We suggest you refer to apps such as myfitnesspal.com to assist you to understand energy intake allowing you to personally control your portion sizes and intake in the future.

We have provided some suggested meals which you can adjust, adapt or alter according to your taste. The importance of BMI measures are discussed and we have included some weight loss tips to ensure your success.

DRINK WATER or calorie free drinks

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WHAT IS BMIBody mass index, or BMI, is used to determine whether you are in a healthy weight range for your height. It is useful consider BMI alongside waist circumference, as increases or decreases in weight outside the healthy range may increase your health risks.

What’s BMI? BMI compares your weight to your height, and is calculated by dividing your weight in kilograms by your height in metres squared. It gives you an idea of whether you’re underweight, a healthy weight, overweight, or obese for your height. BMI is one type of tool to assist health professionals to assess risk for chronic disease. Another important tool is waist circumference.

BODY MEASUREMENTS A health indicator

Waist circumference is a simple check to tell if you are carrying excess body fat around your middle. Where your fat is on your body can be an important sign of your risk of developing ongoing health problems. Carrying excess body fat around your middle is more of a health risk than if weight is on your hips and thighs. Regardless of your height or build, for most adults a waist measurement of greater than 94 cm for men and 80 cm for women is an indicator of the level of internal fat deposits which coat the heart, kidneys, liver, digestive organs and pancreas. This

can increase the risk of heart disease and stroke. Waist measurement helps to assess risk by measuring the amount of fat carried around your middle. It can be used along with measuring your body mass index (BMI). Together, these tools give an indication of your risk linked with excess body fat.

Over the course of this challenge we will be monitoring your body measurements. Our goal is an overall reduction in measurements and the ratio between the waist, hips and bust measurements.

BMI Chart

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INTRODUCTION TO YOUR DIET PLAN

Protein Shake as a daily smoothie

Menus are a guide The healthy eating plan is a guide. You can follow it exactly or you can adapt it to suit your tastes and lifestyle. All the meals are interchangeable. If there is a breakfast you don't like, substitute it for another breakfast. If you don’t like grilled fish for dinner, substitute another dinner from that week.

Add Milk and Dairy This plan allows you to add an additional dairy serve a day. The includes up to one glass of low fat milk or 50g of cheese.

Unless you have a dairy or lactose intolerance, we recommend you use full cream or low fat milk. Only if you have a dietary intolerance should you substitute milk for almond or coconut milk. Although tasty these milk alternatives lack the calcium required to meet your recommenced daily intake.

Tea and Coffee Add tea and coffee to your eating plan. You can add as many cups as you prefer. Make sure your hot drinks are sugar free and water based with only a dash of milk.

Portion Sizes What you eat is one the most important elements to your diet. But how much you eat is equally important. For the challenge, ditch the dinner plate for a low sided bowl. If your meal does not sit within this bowl then you will need to reduce your potion sizes. A great tip is to chop your dinner meat into strips or bite sized portions and serve your dinner meal in a bowl with only a fork.

Food for a busy life We understand that life is busy. Who has time to prepare 3 cooked meals a day? We have created a plan that provides quick 15 minute dinners like tray bakes, salads, stir fry or curries. Where possible cook an extra half a serve of dinner each night and have it for lunch tomorrow.

Meal Prepping If you are a prepper, you can make a larger quantity of dinners, breakfasts or smoothie and repeat them the following day.

Those Hunger Pains A change in diet can sometimes make us feel hungry for the foods we used to eat. Here are some ideas to reduce hunger cravings. That hunger feeling can sometimes be satisfied by a big glass of water. Try drinking a big glass of water after every meal. Don’t skip meals then snack. Have your meals and snacks before you feel hungry. There are no cheat days. This is your forever way to eat.

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Introduce a protein sources into every meal

Drink 1 large glass of water before every meal

Replace pasta with vegetable noodles

Remove breads and bakery items from your diet

Increase protein intake

No late night snacking. Replace snaking w desert.

Always eat breakfast

Reduce salad dressings, sauces, gravies or toppings

Protein Intake Our bodies are on a never ending search for protein. Protein fully satisfies our hunger cravings for longer periods of time. When consuming more protein you will feel less hungry, want to snack less often and it promotes the building of strong lean muscles. It is recommended that you introduce a protein source into every meal.

Carbohydrate Intake Your diet plan will significantly reduce your daily carbohydrate intake. We will remove all simple carbohydrates from your diet including pasta, white breads, cakes and pastries. These items will be replaced with, vegetables, rice, quinoa, cous cous, jacket potatoes, and flat breads . Our bodies derive their energy from carbohydrates. It is important that they remain in your diet but that the correct types or carbohydrates are selected.

Fat Intake Good fats from whole foods, avocado, olive oil, nuts, full fat dairy are recommended.

Alcohol, Tea and Coffee Your daily kilojoule intake allows for one standard drink of alcohol per day. However try to avoid drinking on week days. You can add tea and coffee with max 1 sugar and dash of milk. Cappuccino or milk based coffees are considered a meal and should be removed

great takeaway options You can still eat out by making new healthy food choices. Takeaway meals such as Subway 6” subs, McDonalds grille chicken salads or Nandos grilled chicken strips are a great quick meal option. Remember to throw out the salad dressings and remove all sauces and mayonnaise from sandwiches or salads. And never order french fries or meal combos.

TAKEAWAY

McDonals Subway Nandos

SPECIFIC RECOMMENDATIONS

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Your healthy eating plan is not a diet. It is a new way of life.

Drinks - Supplement this diet with 4-8 glasses of water a day. Fruit juices and smoothies should be considered food and not drinks. Energy from these drinks matters to your daily intake. And they should not be added or considered ‘free food’.

Milk/Dairy - Calcium is important so unless you have a lactose intolerance use full cream or low fat milk. Substitute milk for dairy alternatives in this menu plan. This plan allows for an additional dairy serve daily . eg. Glass of milk or 50g of cheese.

Bread - Substitute regular bread for flat bread or remove bread all together from diet. Eliminate baked goods and pastries.

Shuffling Meals - You can shuffle the times of the day that you chose to each eat meal. These meals represent a style of eating and portion size guide you are aiming to achieve. Feel free to bulk prep foods and eat left overs for lunches or dinners.

Smoothies and Snacks - if a snack is provided that you don’t like, simply substitute it with a snack from another day. Or bulk prepare and repeat a smoothie recipe for 3-4 days.

Bowl Eating Change from a standard dinner plate to a bowl or small dinner plate. This is the best way to maintain healthy portion sizes.

easy to adapt menu plans

TIPS FOR SUCCESS

Plate it up the Poke way

Are you ready to simplify the way you eat? Dinners become a delight when they are served the Poke Poke way. Each dinner meal should be served in a bowl and consist of the following -

1 x protein source - 100-125g 1 x Complex Carb -75g 2 x Vegetables or salad ingredients - 125g

Simply prepare each part, place in a bowl and enjoy. It’s a fun way to eat. Using this formula you can create some wonderful combinations.

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breakfasts

Snacks

hard boiled egg

protein shake - 2 per day

1 banana

small packet of nuts or popcorn

Cottage cheese on rice crackers

celery and carrot sticks

Appetite Curbing tricks

Drink big glass of water instead of deciding to snack

MEAL SUGGESTION GUIDE

Protein Shake as a daily smoothie

1 egg poached or boiled 1 piece of whole grain toast with teaspoon butter 1/2 avocado

Bircher or un-toasted museli 1/2 cup skim milk 1 hard boiled egg 1 banana

1 egg poached or boiled 2 x bacon rashers 1/2 avocado (no toast)

2 egg omelette 20g ham Fruit

Include a protein source.

Chicken and salad

Tuna and salad

Egg and lettuce sandwich on wholegrain bread

Ham and salad sandwich on wholegrain

Chicken and salad wrap on flat bread

Lunches

Dinners1 x protein source - 110-145g eg. chicken, egg, beef, fish

1 x Complex Carb - 50g - rice, quinoa, cous cous, jacket potato

2 x Vegetables - A total of 125g of vegetables or salad ingredients.

Poke bowl ideas Mexican bowl - 150g chilli con carne, 50g brown rice, 25g cheese, 125g tomato, blackbean, avo salsa

Roast Poke Bowl 125g Roast Meat 50g Roast Potato 125g Roast Zuccini & corn

1-2 Serves of dairy each day

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Day 2 Quads, shoulders, abs

TIPS TO ENSURE SUCCESS

Monitor measurements

not weight

Snacking Always buy portion controlled packages. Avoid overeating by reducing temptation of bulk packets

Go Back to basics - chose basic whole foods that are simple, not packaged or processed or pre-made

Always eat breakfast - kick start your metabolism.

Nibble don’t gobble- eat slowly with small mouthfuls of food. Give your brain time to feel full

No late night snacks - protein shake or simple only as a late night choice

Drink water or other calorie free drinks - fill up on water in between meals

Fruit and fruit juices are not free foods - Only eat fruit or juices as a planned part of your diet. Energy from fruits does matter to your overall intake

Enjoy your favourite foods

Eat protein at every meal - feel full all the time

Dairy Intake - Unless you have a lactose intolerance use cows milk and rather than almond or coconut milk.

Swap pasta for vegetables - Try zucchini or pumpkin noodles.

Change your carbs- Reduce starchy carbohydrate from all meals (eg pasta, potato). Replace with steamed rice, quinoa, cous cous, or flat breads.

Remove all temptations from pantry - buy only portion controlled snacks

Focus on your measurements rather than your weight

Get plenty of sleep

Understand portion sizes - vitally important for long term weight loss. Ditch the plate for a bowl of food.

Limit alcohol consumption to weekends

Always make health choices eating out

No day off or reward day.

This is a new way of life

Go back to basics

Protein at every meal

2 Serves of dairy a day

POKE Bowl meals

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Low to Moderate Intensity

Ideal for toning strengthening and flexibility

Mat Classes Pilates Mat, Stretch & Release, Pilates Sculpt

Equipment Classes Reformer I, Tower and Chair

CLASS GUIDE Sway Bar Pilates

Moderate to High Intensity Mat Classes

Ideal for strengthening, weight loss, cardio endurance, toning, muscle development

Mat Classes Mat Burn, Booty Barre, TRX, Pilates sculpt

Equipment Classes Reformer Burn, Reformer Jump & Stretch

EXERCISE PROGRAM Recommendations

It is recommended that you perform a minimum of two weight or resistance training classes per week. Your recommended class mix depends on your fitness objectives. Your trainer will help

design your perfect exercise mix. Please add walking or cycling into this program to improve cardio endurance.