MONTH 1

SETTING YOUR INTENTIONS:

BEFORE WE GET GOING ON OUR FIRST CALL PLEASE DOWNLOAD, PRINT AND READ THE FRAMEWORK. IF YOU CAN GET THE GOALS AND COMMITMENT WRITTEN UP TOO THEN THAT IS AWESOME!

DOWNLOAD: FRAMEWORK

Watch the video below to understand what’s next.

ONCE THAT FIRST VIDEO IS DONE THEN PLEASE BOOK YOUR FIRST SESSION IN IF YOU HAVEN’T ALREADY


 

MINDSET:

The Power of the Pyramid

Your mindset is key to developing the life and the fitness that you are looking for, over the next few weeks you’ll be using your framework and your wins to create the person that you are going to be. Just remember this:

If you act like the person that you are you’ll be the person you are. If you act like the person you want to be then you will become the person you want to be. It’s a simple formula…

BE

DO

HAVE

Unpacking the Pyramid:

The Importance of Breathing:

In this video I talk about the power of breathing, for stress, anxiety and one part that is over looked, for exercise. It is often the case that we do not breathe correctly and end up getting panicked and stressed. 5 minutes of this technique every single evening will make a huge difference to your quality of life. Introduce this at night just before bed. This will aid in sleep, weight management and dietary control too. We will talk more about this on our calls.

Breathing Techniques:


 

NUTRITION:

The following videos will help get you mind ready for the changes that we are about to set up within our 121 coaching and with the Framework. Your mindset about food must be geared towards CHOICE rather than RESTRICTION.

My biggest criticism of the fitness industry is that some of the people promoting diet plans and training are some of the most unhealthy people with it comes to eating and living. The fitness industry is based on glamour not function - meaning that bodybuilding is the main focus of the industry, the issue comes in when you realise that they eat to gain size and starve themselves to step on stage.

We don’t want this because we want sustainable, maintainable change.

Over the next 3 months you’

GARBAGE IN = GARBAGE OUT

NUTRITIONAL COACHING PART ONE


 

MOVEMENT:

YOU’LL NEED TO HAVE SUBMITTED YOUR MOVEMENT SCREENING AS WRITTEN IN YOUR FRAMEWORK BEFORE YOUR PLAN CAN BE WRITTEN FOR YOU.

THESE TWO VIDEOS BELOW WILL FORM THE BASIS OF EACH WORKOUT MOVING FORWARDS.

TURNER 12:

  1. Foam Roll IT Band x 10 Strokes

  2. Foam roll Adductors x 10 Strokes

  3. Lacrosse ball glute (foam roller can be used too) x 10 Strokes

  4. Lacrosse ball calf (foam roller can be used too) x 10 Strokes

  5. Hip openers x 10

  6. Elvis tuck x 10 sec hold on each leg twice through

  7. Pigeon x 10 sec hold on each leg twice through

  8. Squats x 10 reps

  9. Cossacks x 10 reps

  10. Hip swings x 10 reps

  11. Dead bug x16 (2)

  12. Monster walks 10m x 2

ATY BANDS - 5/5/5

THIS EXERCISE IS KEY AND WILL BE IN YOUR APP FOR YOU TO BUILD POSTURAL STRENGTH AND SHOULDER MOBILITY. YOU CAN PURCHASE THIS YELLOW RESISTANCE BAND HERE: BANDS