Your Amazing Plan

Simple to follow Home Workouts
Healthy Eating Plans
Simple 5 Phase Plan
A Programme for Lasting Results
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Below are the 5 phases of the Your Amazing You Plan these should be followed alongside regular training sessions and feedback with Anthony.

All Phases

For Phases 1, 2, 3, 4 and 5 follow the steps below along with the processes in each phase

Stop the Sugar

Do not have foods that contain added sugar (excluding those included in the eating plan) – you will feel truly amazing for doing this,

Probiotics

Take a daily probiotic – Gut health is incredibly important; when stress, diet, or medications throw your system out, taking them can help restore the balance. Why not try Bio-kult probiotics Multi-Strain Formula

Water

Do your best to drink 6 cups of water a day and on days when you are exercising drink at least 1 additional large cup of water.


Phase 1 – Setting Goals 

Phase 1 is to set yourself an achievable weight reduction or exercise goal, for example do you want to reduce your weight for an upcoming event? Or have you always wanted to do a 5km run? Or do you simply want to be healthier and feel better?

Write Down Your Goal

Whatever your goal you must write it down; unless you commit to your goal on paper it is only a wish or a dream. You need to write down what your goal is, why you want to achieve it and set an achievable time frame to accomplish your goal and ensure that you are doing this for you.

Try and be as specific as you can, what dress / Jean size would you like to be and by when? or where do you want to do that run and when? Why do you want to be healthier?

For information and methods to help you set and achieve your goals, see the link below

ACHIEVING YOUR GOALS


Phase 2 – Intermittent Fasting (2 Days)

Phase 2 is Intermittent Fasting (If you have a medical condition, you should consult with your doctor before trying intermittent fasting), for this fast we are using the 16/8 Method which involves fasting every day for 14-16 hours, and restricting your daily “eating window” to 8-10 hours.

Within the eating window you can fit in 3 or more meals, doing this method of fasting can be as simple as not eating anything after dinner and skipping breakfast. For example, if you finish your last meal at 8pm and then don’t eat until 12 noon the next day, then you are technically fasting for 16 hours between meals.

Phase 2 Meals

    • Lunch Day 1 – Creamy Berry and Cauliflower Smoothie, See link to recipe SMOOTHIES  
    • Dinner Day 1 – Portuguese Style Chick Pea and Egg Salad, See link to recipe DINNERS
    • Lunch Day 2 – Hot Chocolate Super Healthy Smoothie, See link to recipe SMOOTHIES
    • Dinner Day 2 – Buddha Bowl, See link to recipe DINNERS

Why Do Intermittent Fasting?

When you fast several things happen in your body on a cellular and molecular level, For example, your body adjusts hormone levels to make stored body fat more accessible. Your cells also initiate important repair processes and change the expression of genes see this link for more Information

INTERMITTENT FASTING GUIDE

Exercise

For the exercise for this phase complete the CARDIO HOMEWORKOUT  

Don’t for get to start with a warm-up and finish with a cool-down.


Phase 3  – Eating Plan & Food Diary (5 Days)

For phase 3 complete the 3 day eating plan and the 2 day food diary, see links below;

FOOD DIARY  

3 DAY EATING PLAN

Exercise

For the exercise for this phase complete the CARDIO HOMEWORKOUT  

Don’t for get to start with a warm-up and finish with a cool-down.


Phase 4 (28 days)

Follow the “Your 28 day schedule” this includes eating and exercise guidance,

YOUR 28 DAY SCHEDULE  

Choose your 5-day eating plan from the selection below


Phase 5 (21 days)

Follow the “Your Next 21 day schedule” for healthy eating guidance,

YOUR NEXT 21 DAY SCHEDULE  


Moving Forward 

Now you have completed all 5 phases you have the tools you need so moving forward you can follow “Your Future Well-being” information and keep a “Well-being Journal” to help you keep making those healthier choices 

YOUR FUTURE WELLBEING  

WELLBEING JOURNAL


Stay on track

If you are struggling to stick to the plan follow the tips below to help you stay on track:

When you feel tempted by unhealthy food ask yourself these questions;

  • What price am l paying?
  • Does this food nourish me?
  • What price am l paying for indulging in poor food choices?
  • If l eat this food what will l have to give up in order to meet my goals?
  • What foods can l eat?
  • Come up with your own list of healthy foods?

Take a photo of the tempting unhealthy food and send it to Anthony with the word no or yes to the choice you have made.

When you feel you do not want to exercise asked yourself these questions:

  • What price am l paying?
  • Is there a different form of exercise I would like to do?
  • Come up with a new schedule, times and days l can exercise
  • Will l feel move motivated when l have worked out
  • If you did not exercise write down why and email me

Meditation

Meditation is a truly brilliant way to boost you mental and physical well-being, if you haven’t meditated before try using the Headspace app, see link below:

GO TO HEADSPACE  

Feeling Bloated

If you are feeling bloated follow our “Say No to Bloating” advice, see link below:

SAY NO TO BLOATING