Nutritional Information

·         Suggested Eating Plan

·         Suggested Short Shopping List

·         Energy currency

·         What proportion should I eat?

Suggested Eating Plan

Breakfast

·         Rolled oats –w- berries (frozen off-season) OR

·         Natural muesli –w- natural yoghurt, honey, fresh fruit OR

·         Rye toast/essene bread –w- avocado & tomato OR

·         Rye toast/essene bread –w- poached eggs

Snax

·         Natural nuts (not peanuts)

·         berries/dried fruit (avoid brands with sulphur dioxide & preservatives)

·         Fresh fruit

·         Yoghurt

·         Skinless chicken

·         Freshly squeezed vegetable juice

·         Celery/carrot/cucumber chopped up with a fresh natural hommus dip

·         Olives, sun-dried tomatoes, rice crackers

Lunch (Main meal)

·         Chicken, fish, meat, tuna

·         Brown rice

·         Salad & vegetables

·         Essene bread with avocado, tomato tuna etc

Sweet Cravings

·         Dried apricots

·         Dried figs

·         Essene bread with honey

·         Grapes

·         Fruit

Dinner

·         As for lunch in smaller portion size

·         Exclude potatoes, white rice, pumpkin or pasta for weight loss.

·         Avoid too many carbs at night

Desserts

·         Fresh fruit salad

·         Yoghurt

·         Frozen Fruit ice cream made from frozen bananas, mangoes blueberries etc

Suggested Short Shopping List

Always think “was it around 2000 years ago?
How much have humans interfered?”
Buy organic as much as possible.

·         Vegetables and Fruits

·         Wholegrain rye or essene bread

·         A variety of other grain based products

·         Lean Meat, oily fish, pulses (dried and canned)

·         Low-fat dairy items or alternatives

·         Mixed nuts and seeds

·         Cold pressed oils

·         Handy snack foods (in addition to nuts fruit etc) i.e. Nutritious dips, olives celery sticks sun dried tomatoes sultanas

Energy currency

What proportion should I eat?

·         40% Vegies and Fruit

·         40% Proteins and carbs

·         10% healthy fats

·         10% Treats

Example Workout No.1 Beginner 45 minutes

1st Training Session Beginner
Sport Activity: N/A
Training Phase: Weight Loss
Objectives: Reduce Body Fat %

Exercise	Time	Reps	Intensity	Sets	Rest
Slow jog or walk warm up	5 min	N/A	60%	1	30 secs
Walk/Jog interval training	15 min	N/A	80%	1	2 mins
Squats	30 sec	Maximum in time	80%	2	1 min
Lunges (hold on to wall or support if necessary)	30 sec	Maximum in time	80%	2	1 min
Knee push up	15 sec	Maximum in time	80%	2	45 secs
Pull ups Supine(face up)	15 sec	Maximum in time	80%	2	45 secs
Sit ups	15 sec	Maximum in time	80%	2	45 secs
Plank or Hover	15 sec	1	80%	2	45 secs
Stretches	Chest, Back, Shoulders, Legs

Example Workout No.2 Intermediate

2nd Training Session Intermediate
Sport Activity: N/A
Training Phase: Weight Loss
Objectives: Reduce Body Fat %

Exercise	Time	Reps	Intensity	Sets	Rest
Slow jog or walk warm up	5 min	N/A	60%	1	30 secs
Jog/Run interval training	20min	N/A	80%	1	1 min
Squats	1 min	Maximum in time	80%	3	1 min
Lunges (hold on to wall or support if necessary	1 min	Maximum in time	80%	3	1 min
Knee push up	30 sec	Maximum in time	80%	3	45 secs
Pull ups Supine(face up)	30 sec	Maximum in time	80%	3	45 secs
Sit ups	30 sec	Maximum in time	80%	3	45 secs
Plank or Hover	30 sec	1	80%	3	45 secs
Stretches	Chest, Back, Shoulders, Legs

Example Workout No.3 Advanced

3rd Training Session Advanced
Sport Activity: N/A
Training Phase: Weight Loss
Objectives: Reduce Body Fat %

Exercise	Time	Reps	Intensity	Sets
Slow jog warm up	5 min	N/A	70%	1
Jog sprint interval training	30 mins	N/A	90%	1
Squats	2 mins	Maximum in time	90%	3
Walking Lunges	2 mins	Maximum in time	90%	3
Sprint	1 min	1	100%	1
Push ups	1 min	Maximum in time	90%	3
Pull ups / Chin Ups	1 min	Maximum in time	90%	3
Sit ups	1 min	Maximum in time	80%	3
Plank or Hover	1 min	1	80%	3
Stretches	Chest, Back, Shoulders, Legs

How Women Should Train

Parameter	How women traditionally train	How men should train	How women should train
Load (Intensity)	light 40-65%	Moderate to heavy (75-100%)	Slightly lighter than men (70-95%)
Tempo	Super slow eccentric slow concentric	Slow eccentric fast concentric	Slow eccentric fast concentric
Reps Per Set	high (12-20)	Low to moderate (1-12)	Slightly higher than men (3-15)
Sets Per Exersize	Low (1-2)	Moderate (3-5)	Slightly higher than men (4-6)
Exersizes Per Session	high (5-6)	Moderate (3-5)	Moderate (3-5)
Types Of Exersizes	light isolation exersizes	Emphasis on multi joint exersises with some isolation work	Emphasis on multi joint exersises with some isolation work
Frequency	2-3 times per week	3-5 times per week	3-5 times per week
Type of Training Plan	None, repeat same program over and over	Periodises with periods of loading and unloading	Periodises with periods of loading and unloading