Your De Leon Fitness Nutrition First of all, I would just like to welcome you to De Leon Fitness and may I congratulate you on taking your first step towards your fitness goal!

Now lets get down to business and get you the results you want!

It takes 66 Days to form a new habit! That’s 66 days for you to cement in your good nutritional routine and make it an easy part of your daily plan!

Well, we had better get started then!

First of all, lets make one thing extremely clear.

You can’t out Exercise a Bad Diet! You have probably heard phrases such as; “Abs are made in the Kitchen, Not in the gym”, “Results are 30% Exercise and 70% Nutrition”, and guess what, its true! Long story short, you can be the worlds greatest athlete in the Gym, but if you eat like a University Student you WILL NOT see results! Most of the battle in fat burning is a calories-in-versus-calories-out endeavour. If you consume less calories than used to sustain a daily activity level, you'll lose weight. Simple!

Lets put what we have learnt together 66 days to form a new habit + cannot out train a bad diet. And what have you got? On the face of it, a daunting 66 days of consuming copious amounts of Water, celery sticks and a strict policy of not mentioning the word “carbohydrate”.

Well, don't be too worried! Whilst this is a complete over-exaggeration, a change in anyones normal routine and being told that they cannot indulge on their after work pack of biscuits and 3 teas with 4 sugars is scary for anyone!

That is why at De Leon Fitness we have created a Red and Green Alert System to help you achieve the results

you want with ease.We are starting you off on Red Alert for the first 66 days! Throwing you in the deep end, we are going to keep a close eye on you to make sure you make it through these first 66 days guaranteeing you results if you stick to it!

Most people have tried and failed at eating right, this may include you. You may have said, well I eat “mostly” healthily and still put on weight. Well we are going to debunk that myth and show that anyone can lose weight! So lets kick start the rest of your fitness life on a positive!

Red Alert - Sticking to the meal plan provided for you. And if that bores you go to ‘train2maintain.org’ and

look at different meal plans that are in your caloric range (message your Trainer to approve this first)

- Weekly weigh ins to make sure you reach your goal. You will be given a weekly weight loss target. i.e. 0.5kg So if you do have a cheat meal you will be found out! the scales do not lie!

- The completion of ‘a Daily Food Log’ and shown to your trainer on a weekly basis. Now this does not have to be extremely detailed, just a quick jot of the foods you ate and rough portion sizes (whether that be a handful of greens, or a 100g of rice, just note it down) for breakfast lunch, dinner, snacks and any banned cheat meals you have had.

- No cheat meals/days/weeks! Only eat and drink what is in your plan.- You will text/email/send message by pigeon, every cheat that you have, or are going to have to

your Personal Trainer. Or if you are going out to a fancy restaurant that smothers everything in a delectable goose fat, message your trainer first.

You will be on Red alert for the first 66 days until you can manage it by yourself!66 days! you can do it! You do want results right?

Green Alert

- Sticking to the meal plan provided for you. And if that bores you go to ‘train2maintain.org’ and look at different meal plans that are in your caloric range (message your Trainer to approve this first)

- Monthly weigh ins to make sure you reach your goal. You will be given a monthly weight loss target.

- No Cheat Meals/Days/Weeks

You will be put on Green Alert if you successfully complete your 66 days on Red Alert and will not be monitored as closely (we have trust in you!). That does not mean to say you can celebrate by going to the all you can eat buffet because weekly weigh ins are gone!

HOWEVER if you have not preformed well after the 66 days, you will stay on Red Alert until you show your Personal Trainer you can move onto Green Alert. Also if you make it to green and regress you will move back to Red Alert!

Good luck on this war against fat! I Salute your endeavours!

Kind Regards

Jordan De Leon

De Leon Fitness