what is your why?€¦ · 28.06.2016 · - the fundamental principles of nutrition stay the same...

What is your WHY?

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Welcome to Result Based Training!

Here we will provide you with information around what you will experience and expect with our training as well as giving you some great tips and information for you to hit your goals. Should you have any questions feel free to contact your Coach at RBT.

About RBT

RBT is Australia’s premier fat loss and body transformation facility. We specialize in changing lives and getting results! We offer a range of services including body transformation packages, small group training, personal training, nutritional advice, and an infrared sauna.

At RBT, we guarantee to provide people across Australia with the highest quality service from our Body Transformation Coaches. Our coaches have real world experience either changing their own physiques and/or clients. The systems we use have time and time again achieved desired results and more. We pride ourselves in helping people transform their life, body and to look better naked!

What we will do for you.

The first thing is we will get you results. Your results are our results so we ensure that you achieve your goals.

Secondly, we do it without the use of crash diets and fad training programs! The system we use cuts out the junk and makes people’s lives easier because the methods we use are that effective! We get real world results with real world training and lifestyle practices so you can keep getting those results for life!

We ask that you keep a daily diary which in included in this guide. Here you will record your daily gratitude, sleep, food, water, exercise and habit change for the day. We ask that you take a photo of this page each day and share this with your accountability group and RBT coach.

REMEMBER THAT THERE IS $500 PRIZE FOR THE BEST TRANSFORMATION FROM THE 28 DAY CHALLENGE. IN ORDER TO QUALIFY FOR THIS, YOU MUST COMPLETE EACH ITEM ON THE CHECKLIST ON THE NEXT PAGE!

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CHECKLIST BEFORE COMMENCING THE CHALLENGE

o Facebook Support and Accountability Group joined

o Initial body fat scan completed

o Initial photos taken (front, back and side profiles)

o Sessions booked at your club

o Nutrition and goal setting book received

o Nutrition planned

DAILY TO DO LIST

o Attend your training session

o Record down your meals for the day in this guide

o Take a picture of your meals and send this to your Accountability Group and Coach

o Sweaty Selfie posted in Facebook Support and Accountability Group

o Gratitude posted in Facebook Support and Accountability Group

o BE A BOSS ☺

MONDAY WEEKLY CHECKLIST

o WEIGHT DONE, RECORDED AND SENT TO YOUR COACH

THURSDAY WEEKLY CHECKLIST

o WEIGHT DONE, RECORDED AND SENT TO YOUR COACH

o TAPE MEASUREMENTS COMPLETED

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GOAL SETTING / STORIES What are the 4 stories you tell yourself everyday?

What is your goal (your 4 new stories)?

What are the potential obstacles that have held you back from achieving your goal in the past?

HOW TO MAKE THE HABITS STICK What strategies can you implement for each to overcome these obstacles?

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GOAL SETTING Goal: Today’s Date: _______________ Target Date: ________________ Verify that your goal is SMART Specific: What exactly will you accomplish?

_______________________________________________________

_______________________________________________________

Measurable: How will you know when you have reached this goal?

_______________________________________________________

_______________________________________________________

Attainable/Achievable: Is achieving this goal realistic with effort

and commitment? Have you got the resources to achieve this goal?

If not, how will you get them?

_______________________________________________________

_______________________________________________________

___________________

Relevant: Why is this goal significant to your life?

_______________________________________________________

_______________________________________________________

___________________

Timely: When will you achieve this goal?

_______________________________________________________

_______________________________________________________

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This goal is important because:

_______________________________________________________

_______________________________________________________

___________________

The benefits of achieving this goal will be:

_______________________________________________________

_______________________________________________________

_______________________________________________________

Take Action! Who are the people you will ask to help you?

______________________________________________________________

______________________________________________________________

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Nutrition With all meals we go for portion control and the quality of food. Aim for your meats to be grass fed, fish / seafood to be wild (not farmed)

At RBT, we like to keep things simple, and as such have created a nutrition system that is easy for you to follow. DAY 1 – DAY 4 The first step we need you to do is to watch the following videos to understand the first 4 days of your transformation journey with us: http://www.rbtgymsonline.com/28-day-challenge-nutrition/ Some points to note and remember:

- We are dropping Carbs for Day 1 – Day 4. Carbs will be reintroduced from Day 5 – Day 28

- You can spread your intake of your daily food across the course of the day as you would like to. Do not worry about timing, just eat your meals when you wish.

- Preparing in advance will allow you to eat the meals you enjoy. - Use the list provided to create your meals on the grids below. - Also note down on the grid, the method of cooking for your

meal. For instance, whether you will be using a slow cooker, BBQ, grilling, or baking. Note this down and you will be setting yourself up for success.

The amount you should be eating per day is set below and is separate for males and females. FEMALES 4 Palms of Protein 8 Fists of Cruciferous Vegetables 3 Thumbs of Fat MALES 8 Palms of Protein 8 Fists of Cruciferous Vegetables 3 Thumbs of Fat Using the grid table, complete three sample days below.

o 1 Palm of Protein = Shading half a box o 1 Fist of Cruciferous Vegetables = Shading half a box o 1 Thumb of Fat = Shading half a box

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SAMPLE DAY 1

Protein Cruciferous Vegetables

Fat Method of cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

o

SAMPLE DAY 2



Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

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SAMPLE DAY 3



Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

DAY 5 – DAY 28 After the first 4 days, we will change up the nutrition slightly, and we will be reintroducing carbs back into your life! Watch the video where we will explain a bit more about Day 5 – Day 28 of your Transformation journey!

- The fundamental principles of nutrition stay the same as the initial 4 days, however we will be adding in 2 fists of carbs per day.

- One piece of fruit each day - As a treat before bed each day you can choose from the

following: o One row of dark chocolate (Lindt) o Skinny cow ice cream (make sure it is low fat) o Whey Whip Protein ice cream

Make sure you limit it to just these treats, and don’t use the opportunity to eat as much as you want to! Check the packaging and ensure to keep the treat to about 20 -30g of carbs only. Any questions on this, then just ask your RBT Coach!

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FEMALES 4 Palms of Protein 6 Fists of Cruciferous Vegetables 2 Fists of Carbs 3 Thumbs of Fat 1 Piece of Fruit 1 Treat MALES 8 Palms of Protein 6 Fists of Cruciferous Vegetables 2 Fists of Carbs 3 Thumbs of Fat 1 Piece of Fruit 1 Treat Using the grid table, complete three sample days below.

o 1 Palm of Protein = Shading half a box o 1 Fist of Cruciferous Vegetables = Shading half a

box o 1 Fist of Carbs = Shading half a box o 1 Thumb of Fat = Shading half a box

DAY 5 – DAY 28

SAMPLE DAY 1


Carbs Fat Method of cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

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SAMPLE DAY 2


Carb Fat Method of cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

SAMPLE DAY 3


Carb Fat Method of cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

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*IMPORTANT NOTE to make sure we are monitoring our progress each and every week and if not progressing in the right direction make sure your mentor is aware and any necessary changes can be made for you. Here is an allowed food list to work with to create your meals.

LEAN PROTEIN CRUCIFEROUS VEGETABLES

GOOD FATS

- Chicken - Veal - Pork - Kangaroo - Turkey - White fish - Lobster - Mussels - Oysters - Scallops - Prawns - Venison - WPI Protein Powder

- Plant Protein Powder

- Chobani Yoghurt - Quest Protein bar

- Bok choy - Broccoli/Broccolini - Brussel sprouts - Cabbage - Cauliflower - Chinese broccoli - Chinese cabbage - Lettuce/Salad leaves - Cucumber - Leek - Horseradish - Kale - Silverbeet - Watercress - Asparagus - Artichoke hearts - Spinach - Celery - Zucchini - Peppers (all kinds) - Parsley - Eggplant - Onions - Mushrooms - Carrots - Tomato

- Coconut Oil - Macadamia Oil - Avocado Oil - Olive Oil - Organic Butter - Avocado - Almonds - Brazil Nuts - Cashew Nuts - Chestnuts - Hazelnuts - Macadamia Nuts - Pecans - Pine Nuts - Pistachios - Olives - Pumpkin Seeds - Poppy Seeds - Organic Peanut

Butter

FAT PROTEIN CARBS:DAY 5 - 28

- Salmon - Trout - Steak (all cuts) - Lamb - Duck - Quail - Eggs

- Brown Rice - Sweet Potato/Pumpkin - Quinoa - Wholemeal pita wrap - Gluten Free Bread - Gluten Free Pasta - Apples - Pears - Berries/Melon/Banana - Rolled Oats

* Dark Chocolate * Skinny Cow (Low Fat) Ice Cream * Whey Whip Protein Ice Cream

*These items are only to be included in from Day 5 – Day 28 of the Challenge.

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Fresh herbs and spices are great to add to meals as well. Just be wary of bottled sauces and marinades as these contain hidden preservatives and other nasties! * A note on Nuts. Even though we have included nuts as a good fat, if you know that once you start eating nuts and cannot stop at only a thumb size portion of them, then DO NOT include them in your weekly shop! Instead use the other fat options in the list! Each day, record down what you have consumed (as well as your liquids) on your Daily Diary tracker, and take a photo of your completed Daily Diary and send it to your accountability group (and Coach!) Drinks /Liquids Try to limit your drinks to the following:

- Water (soda / sparkling water is fine) - Black coffee - Black tea - Herbal teas

Avoid sugary drinks, fruit juices and alcohol as they contain a higher amount of calories than you would think. We would much prefer you to be able to eat your calories rather than waste them in liquid form!

Snacks

Think of your snacks a mini meal, rather than reaching for conventional snacks such as muesli bars, fruit, or chocolate! Here are some ideas for snacks: - Boiled Eggs + Curry Powder - Protein Cups: 1/2 Palm Size Lean Mince

(Turkey/Beef/Chicken/Kangaroo) + chilli flakes/paprika + Crushed Cashews + Lettuce Cups (1-2 leaves)

- ½ Scoop Protein Shake (with water) + cinnamon + shot coffee (cold) + coconut oil OR macadamia oil OR avocado oil blended

- ½ Scoop Protein Shake (with water) + 1-3 Mint Leaves + 1/2 Palm Size Berries blended

- 1/2 Palm Size Chicken Breast + Avocado - 1/2 Palm Size Turkey/Lean Mince Balls + Olives/Avocado - 1/2 palm size lean steak of choice + portion butter (mix butter

with Italian herbs/garlic for taste) - 1/2 Palm Size Prawns + Avocado - ½ Scoop Protein Shake (with water) + Nuts of Choice

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Eating out We are definitely not saying that you can’t enjoy eating out with friends during the Challenge (and beyond), so we have included some easy tips in the next few pages about eating out. The biggest tip which we can give you when eating out is to be prepared by looking up the menu of the restaurant/café you will be going to, and pre-planning what you will be ordering! Breakfast /Brunch 1) Poached eggs, mushrooms, spinach, avocado 2) Omelette with veggies (eg asparagus, spinach) 3) Smoked Salmon, Poached egg, asparagus Lunch /Dinner Modern European / Australian cuisine

- Grilled steak / chicken / fish - Steamed veggies / Salad with no dressing

Italian cuisine - Grilled steak / fish / chicken / seafood - Grilled / steamed veggies - Avoid the pastas and pizzas!

Japanese cuisine - Sashimi / beef tataki - Grilled beef / pork / chicken - Avoid saucy dishes and tempura

Chinese cuisine - Steamed fish - Grilled meats / fish - Avoid saucy dishes and fried foods

Thai cuisine - Any grilled meats - Avoid salads as the dressings contain lots of sugar

* Avoid fast food outlets, however if you are on the road and do find yourself without food prepared, then the following options are great: - Nandos (opt for some grilled chicken tenderloins and the house salad. Avoid chips and burgers) - Grill’d (opt for salads or a bun less burger. Avoid chips!) - Supermarket (hot roast chicken, a bag of spinach leaves, or the pre chopped coleslaw mix with no dressing, and an avocado. Avoid deli meats, as these do contain lots of hidden preservatives)

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Methods of Cooking Grilling Grilling is a fast, dry method of cooking tender cuts with radiant heat directed from below or above the meat. Char-grilling or barbecuing, and fan-grilling are variations on this method. Steaming Steaming is a moist heat cooking process. The meat does not come into contact with the cooking liquid but instead is cooked by surrounding steam, sometimes under pressure. Steaming results in tender, well flavoured, juicy meat with minimum weight loss or shrinkage. Steaming under pressure is fast and easy, saves on energy and provides accurate meat portioning and cost control. Pan Searing Instead of completely cooking in the frying pan, meat can be cooked by a two-step method. Initial browning (searing) is done in a pan, then cooking completed in the oven. Roasting Roasting is a dry heat method that may use a small amount of fat or oil as a baste. The meat is cooked in an oven or on a rotating spit over a fire, gas flame or electric grill bars. Pan Frying Pan-frying (shallow frying) is a fast cooking method for small, tender cuts in a pan containing a small quantity of hot fat, oil, butter or clarified butter. This may be done in a frying pan, sauté pan, bratt pan (commercial cooking pan; electrically heated with lid, similar to electric frypan) or wok. The pan is not covered during frying. Sautéing and stir-frying are variations on this method. Poaching Poaching is a very gentle, moist heat method of cooking using a minimum amount of reduced liquid or stock that is kept at just below simmering point, approximately between 90 to 94°C (194 to 201°F). Stewing/Slow Cooking In stewing, meat cut into smaller pieces or cubes is cooked gently in liquid to completely cover it, and the vegetables are included. A stew can be simmered in a pot on the stove top or cooked in a covered casserole in the oven, or using a slow cooker. Stewing is suitable for the least tender cuts of meat that become tender and juicy with the slow moist heat method. Cuts having a certain amount of marbling and gelatinous connective tissue give moist, juicy stews.

“Let exercise be your stress reliever, not food”

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DAILY DIARY Day 1 Date: ___________________________ Gratitude -‐ WHAT ARE YOU GRATEFUL FOR TODAY? Sleep: How many hours sleep did you get last night? Exercise log: What did you do today? What new habit did you implement today? Food Diary: What did you eat today? Protein Cruciferous

Vegetables Fat Method of

cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

What did you drink today? Water – how many litres?

“You can feel sore tomorrow or you can feel sorry tomorrow. YOU CHOOSE”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


“Surround yourself with those who challenge you, push you and motivate you”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6



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Vegetables Carb Fat Method of

cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6



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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6

Water – how many litres?

Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Life begins at the end of your comfort zone”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Life begins at the end of your comfort zone”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“If you’re tired of starting over, stop giving up”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Take care of your body. It’s the only place you have to live in”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“I may not be there yet, but I’m closer than I was yesterday”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Believe you can and you are halfway there”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Don’t let one bad day stop you from reaching your goal”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Don’t let one bad day stop you from reaching your goal”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“If it doesn’t challenge you, it doesn’t change you”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Wake up with determination. Go to bed with satisfaction.”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“The only bad workout is the one that didn’t happen”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Don’t give up. One day you’ll look back and be glad you didn’t.”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed


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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“Be stronger than you excuses”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

“I’m not telling you it is going to be easy, I’m telling you it going to be worth it.”

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cooking

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6


Fruit

Treat before bed

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MEASUREMENT TRACKER

Date Week 1 Week 2 Week 3 Week 4

Waist (cm) Over Belly

Button

Hips (cm) Widest Part around the

bum

Thigh (cm) Under gluteal fold (highest

part of the thigh under the bottom

Arm (cm) B/w elbow –

shoulder

Chest (cm) Under armpit

Weight (kg)

Body Fat (%)

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MEASURING PROGRESS Sometimes how we look and feel does not reflect in what the scale is presenting us with. Use multiple progress trackers and reference points in understanding and being able to see the changes occurring throughout this challenge:

- Weight - Measurements - Body Fat Percentage (%) - Before & After Photos

Take front, back, side photos in the same lighting and clothing (tight fitting clothes or as limited clothing as comfortable with)

- Use you clothes as a Reference, for instance a pair of jeans, a shirt or even a belt

- Fitness & Strength Progressions - Energy Level Rating

what is your why?€¦ · 28.06.2016 · - the fundamental principles of nutrition stay the same...

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