"Exercise" = any type of planned activity (e.g. walks, runs, swimming, cycling, gym classes, weights training etc)

Aka: resistance training, lifting or weights training 🏋🏻‍♀️

E.g. walking, jogging, cross-trainer, cycling, swimming, rowing or HIIT 🏃‍♂️

Either cardio or strength training

I.e. in addition to your weekly session(s) with Luke or Ben. Here's the class timetable:

www.buzzgym.co.uk/reading/classes-timetable/

E.g. tomato ketchup, mayonnaise, brown sauce etc

E.g. olive oil, coconut oil, ghee, butter, sunflower oil etc

Aka: emotional eating or "comfort" eating. Common triggers might be negative emotions, social pressure or physical discomfort.

E.g. negative emotions, environment, physical discomfort, social pressure, certain activities

E.g. grab food on the go, healthy, high in protein, home cooked, structured, high in processed foods, spontaneous, don't give it much thought etc

Perhaps identify 1 or 2 areas where you could make improvements

E.g. protein powders, multi-vitamins, cod-liver oil 💊

E.g. vegan, vegetarian, coeliac, lactose intolerant etc

WhatsApp is the best place to catch me

"stepping on the bathroom scales ...

If our progress is to be sustainable, habit & lifestyle change will be required. For me, the roadmap to success looks like this:

1️⃣ Knowledge acquisition 📚
2️⃣ Habit change 🧠 - i.e. implementing new knowledge
3️⃣ Lifestyle change 💚- i.e. sustaining new habits

For this reason, my programme is as an educational journey. I place great emphasis on empowering you with the tools you'll need to sustain your progress.

Whilst training lessons will be learned in sessions, when it comes to mindset & nutrition, my method is to drip-feed you sections of my GymHippie Fat-Loss Handbook via email every 7 days. There are 30 emails in total. What you've learned will be discussed in sessions, and will help drive the process of positive change.

Please confirm you understand the importance of acquiring new knowledge & developing new goal-supportive habits and building a new lifestyle

Since "what get's measured get's improved", progress tracking is central my programme. It empowers us to take full control of the behaviours required in order for you to achieve & sustain the results that you want 🔥 It's absolutely no coincidence that those who track see the best results. Classic fat-loss variables of interest include:

Daily steps, calorie intake, protein intake, food quality, fibre, meal structure, meals out, training & cardio sessions, stress, sleep, water intake, mood, emotional eating, hunger & motivation

Please confirm that you understand the importance of performance tracking

How much data would you like to track?

All training sessions will be tracked by Luke or Ben using G-Sheets. Soon, we will have plenty of data to prove your strength gains 😁 I understand that I am expected to track my performance for my solo sessions. Tell me, would you prefer to track these using G-Sheets (a spreadsheet), or via pen & pencil (using a GymHippie log book)?

If we're to accurately control our calorie intake, calorie tracking on MyFitessPal is important. In my opinion, MyFitnessPal is our most powerful fat-loss tool. Why? Because, not only does it empower us to take full control of our calorie deficit, but it's also a fantastic educational tool. Again, If we're not tracking, then we're just guessing. For this reason, tracking on MyFitnessPal is a non-negotiable for me. That is, of course, until we develop the skills to eat intuitively later down the line. Consider it like the stabilisers on a bicycle 😁 i.e. we might not use them forever, but they are a fantastic way to kick start progress.

Progress photos are a key component of progress tracking. They provide visual feedback on whether our strategy is working - allowing us to make informed decisions, and ensuring we retain control of our progress. It's quite possible that your body will change more than the scales do. For this reason, progress photos every 12 weeks or so is another non-negotiable for me. Naturally, what you wear is entirely up to you.

Similar to photos, Boditrax readings @ Buzz are another useful component of progress tracking. Body-fat % & muscle-mass readings help us make informed decisions and guide us through the process of change - again, ensuring we retain control over our progress. For this reason, I typically recommend taking readings every 12 weeks or so.

E.g. Oxford 🏠

E.g. Reading 🏢

E.g. Personal Trainer

E.g. Tuesday, Thursday, Friday, Saturday & Sunday 📅

E.g. 09:00-17:00 - or list shifts ⏰

Including work & pleasure ✈️

E.g. coffee, Red Bull or caffeine supplements

We all have commitments - be they work, social, family etc. Some people have more demands upon their time & headspace than others.

➡️ To drive knowledge acquisition & help develop the habits required for sustainable lifestyle change, my programmes include weekly readings from my Fat-Loss Handbook

➡️ To ensure we have control over our progress & results, I'll also need you to track daily performance on your Progress Tracker

Neither of these activities take long, but both are important. I need to know that you have the time & headspace to commit to the process 🙏

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