4 Week Body Blitz at Home Plan

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WELCOME
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We are Fitness Flex & our mission is this:
We Want to help the 171000 people of Basingstoke live
a happier, healthier Longer life with our Local Bootcamps & Boxcamps and
through teaching healthy living, nutrition and exercise.
We understand that not everyone can make it to our very popular bootcamps or to
a gym sometimes. Maybe we can’t afford it or we have a busy hime life and kids to
watch so we just don’t have the time. That’s why we have designed this amazing
FREE programme that anyone can do, anywhere, anytime. All you need is 20-40
minutes a day (while the kids are sleeping)
Cautionary note and Disclaimer!
I am not a scientist, doctor or physician. I am a Master personal trainer. The information here with is not meant
to diagnose, prescribe or treat any illness. It is for educational purpose. Please discuss any changes you want to
make to your medication with your licensed health care provider.! Millions of people live a low carb life style with
no documented harm. But there a few that should use cation when trying to go Low carb.! If you are taking any
medication for blood sugar or blood pressure this may need to be lowered quickly it even stopped altogether. !
If you have any kidney issues you should consult your doctor before changing your diet. Although this is NOT a
high protein diet. ! As this is a high fat diet you should not start if you have gallbladder attacked or gallstones
and should resolve this problem first. ! If you have anything like cardiovascular disease, cancer, or liver disease
please consult your doctor before making any massive dietary change. ! It may not be advisable to make drastic
changes to your diet if you are pregnant. (Except cutting out junk)
Fitness Flex FREE Drop a clothes size at home workout and diet plan (Worth £40)
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5 RULES OF NUTRITION
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To get the best result possible for your body in this 4 week we strongly
recommend you abide by these rules:
1. Breakfast for Kings or Queens
Do not skip Breakfast (the word comes from Break the fast) You have been fasting probably
for more than 8 hours and it’s time to fire up your metabolism and set yourself up
hormonally for the day. A mix of Protein, fats and veg. This may seem odd at first but it’s the
best way to feed your body the right nutrients to burn fat for the rest of the day.
2. Only Eat whole Food
If it comes from a plant you can eat it, if it was made in a plant (factory), you cannot
If it once had eyes, a face, wings or thins then it’s good food.
Google Caveman diet to get even more ideas on this.
Try to avoid the inner else of the shopping centre, go for fresh food every time. Look at
nutritional values on the back of products. If you cant spell the preservatives then leave it.
If your food has a short Shelf Life, your life will be long
3. Be Proactive, Eat Protein
Protein is essential for your body and it’s hard to eat too much if you are eating a clean,
natural diet. Protein helps to keep you feeling full for longer so try to eat 3KG of protein per
KG of body weight.
4: Get your 5 a day from VEG
Vegetable are full of nutrients and phytochemials that are so important for your body,
along with fibre to help keep you full and regular. Every meal you have should contain
something like Broccoli, Cauliflower, Spinach or Kale etc).
5. Fat is good
Don’t be scared of eating fat found in meat and fish and nuts and olives and avocados.
Eating healthy Fats does not make you fat.
Do be scared of BAD fats found in processed junk foods like cakes.
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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MFP RULES
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Myfitnesspal is a food diary app that you can use on your phone, tablet or pc.
Download the app and start writing down everything that goes in your mouth - everything!
For women you will need to get at least 1600 calories per day for men, 1800. If you are
eating less than your body needs it will go into starvation mode and your body will store fat
as fat is an insulator and helps to protect your vital organs and so that you don’t die when in
times of famine.
So we need to eat enough calories from healthy fats, protein and fibrous carbs so that the
body will release body fat to be used as fuel.
So I suggest that women use myfitnesspal and set their targets to 1600 calories, 10% carbs,
45% protein and 45% healthy fats.
Below is a list of foods that contain proteins and fats and you will see from my recipes.
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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7 DAY MEAL PLAN
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Monday
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Breakfast
Roast Beef slices with a handful of nuts
Snack
2 boiled eggs
Lunch
Tuna Salad
Snack
Greek yogurt
Dinner
Chicken breast with roast vegetables
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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Tuesday
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Breakfast
Chicken breast with handful of nuts
Snack
Tun of Tuna/Salmon
Lunch
Ham Salad
Snack
Guacamole and raw veg (celery, carrot, red pepper)
Dinner
Steak with steamed vegetables
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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Wednesday
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Breakfast
Bacon, 2 eggs (any style) & mushrooms
Snack
Tin of tuna/salmon
Lunch
Turkey Salad
Snack
Apple or Greek yoghurt
Dinner
Cod fillet with boiled vegetables
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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Thursday
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Breakfast
Ham, avocado and 2 egg
Snack
2 boiled eggs
Lunch
Chicken stir-fry
Snack
Handful of brazil nuts
Dinner
Steak and vegetables
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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Friday
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Breakfast
3 egg Omelette (add ham, spring onion, courgette, mushrooms and
pepper)
Snack
Tin of Salmon
Lunch
Cod fillet with steamed vegetables or homemade soup
Snack
Guacamole with raw vegetables
Dinner
Minced beef Chilli with vegetables
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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Saturday
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Breakfast
Bacon, eggs, mushrooms and tomatoes
Snack
Handful of Almonds
Lunch
Chicken with veg stir-fry
Snack
Tin of Salmon
Dinner
Steak and roasted vegetables
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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Sunday
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Breakfast
Turkey slices with handful of Brazil nuts
Snack
2 boiled eggs
Lunch
Ham Salad
Snack
Greek yogurt
Dinner
Roast meat (Chicken, Beef or Lamb) with half plate of vegetables and
gravy
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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TIPS
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If at the end of the day you still need more protein and calories I would suggest taking a
Casein Protein Shake. Casein is slowly absorbed and so will drip feed your muscles while
you sleep preventing any muscle loss.
What are Macros?
The word macro is short for macronutrients.
There are 3 Macros, Protein, Fats & Carbohydrates. (There is a fourth, but I'm not gonna
talk about Alcohol today buddy)
The most important one is Protein.
It supports muscle growth, Without enough then our bodies become catabolic and start to
use muscle as energy and hence, shrink the muscles.
If you are training hard using resistance training or weight training then I recommend you
take 2g protein per KG of body weight.
The best sources of protein are:
* Chicken
* Turkey
* Fish
* Lean red meat
* Whey (straight after a workout as its fast absorbed into the muscles)
* casein (before bed as its slowly absorbed and drip feeds your muscles new protein whilst
you sleep)
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
Then we have Fats.
We need healthy fats in our diet. Fat has been blamed in the past for all the wrong reasons
but we are now getting to learn the truths about fats and the benefits.
Fat is essential to regulate hormones in the body, for the brain & the nervous system. Also
helps for muscle to grow and function. In fact, every cell on the human body is covered in a
cell membrane made of fat!
There are a few types of fat, saturated, Mono- saturated & poly-unsaturated. We need a
good mixture of all these fats. Especially Omega 3 which is a great anti-inflammatory.
The dangerous fat is Trans Fat. Man made fat that the body does not recognise and cannot
digit easily. Avoid anything them by avoiding all processed foods.
The Best sources of fat are:
* Almonds * Almond Butter
* Walnuts
* Avocado
* Coconut oil
* Flax
* Omega 3 from oily fish and grass fed meat
* Olives & Olive oil
* grass fed butter (kerry gold)
* Ghee
Then we have carbs (carbohydrates)
Carbs are great when used at the time time and right level. They can help fuel workouts and
speed up recovery. Just don't eat too many. Carbs taken after a workout can really help to
push protein and nutrients into the muscle, helping with growth.
The Best source of Carbs are:
* Sweet Potatoes
* White Rice
* White potatoes To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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STEVES 3 FAVOURITE RECIPIES
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Chicken wrapped in bacon stuffed with cream cheese and veg: Cut small incision into the chicken breast and add cream cheese. Wrap
bacon around the chicken breast tightly to contain the cream cheese. Use a
tooth pick to hold together if required. Oven cook for 40-45mins.
Add any veg to dish. Thai Red/Green Chicken Curry with cauliflower Rice:
Fry chicken in butter/gee until cooked through, add 1 onion, half green
pepper, half red pepper and simmer for 5 minutes . Add half a tub of
cream cheese and 2 tablespoons of Thai green/red curry paste.
Grate raw cauliflower into hot pan with butter and garlic, fry for 3-4 mins
until desired consistency.
Cauliflower base pizza:
Ingredients:
Very large cauliflower, grated, 1 large egg, lightly beaten, 1 1/4 cups shredded mozzarella
cheese, 2 tablespoons grated parmesan cheese, Sea salt and freshly ground black pepper,
garlic.
Method: Grate the cauliflower using a box grater until you have
two cups of cauliflower crumbles. Place in a large bowl and
microwave for seven to eight minutes, or until soft. Remove from
the microwave and let cool.
Mix in the egg, one cup mozzarella, parmesan cheese, and salt
and pepper and garlic. Once combined, pat into a 25cm round
on the prepared pizza pan. Spray lightly with nonstick spray and
bake for 10 to 15 minutes, or until golden.
Top the pizza with the sauce of your choice, 1/4 cup mozzarella,
cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly,
another 10 minutes. Top with basil before serving.
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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RULES OF PROGRAMME
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To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly
recommend that you take before and after photos and take some measurements of your
body. (you can really get motivated by posting them on our free support group here:
https://www.facebook.com/groups/104143783253809/
Taking before photos and measurements is a sure fore way to get you motivated so do it
now, stop what you are doing and do it. Take your weight in KGs, your inches around your
waist & inches around the widest part of your hips.
Now. I hope you are an action taker and you did it. Don’t was it your and ours time. :-)
We will re-do your measurements at the end of the 4 weeks and then you can show the
world how great you've done.
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WHAT IS HIIT?
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HIIT or High Intensity Interval training is a great way of exercising and burning fat. As its
high intensity you don't need to exercise for hours on end to get massive calorie burn and
fat loss results. Also, you get something called EPOC excess post-exercise oxygen
consumption. This means your body will be burning extra calories for up to 36 hours after
you trained. We callout the after burn effect. But there’s only one way to do it and that’s flat
out as hard as you can.
“go hard or go nowhere”
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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EXERCISE RULES
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We recommend that you train for 30-45 minutes Monday, Tuesday, Thursday & Friday. Note: if you have the strength and determination you could do our 20 minute abs workout
on Wednesdays & Saturdays Before doing any exercise routine you must do our 5 minute warm up first to prevent
any possible injuries from strenuous exercise in cold muscles. Warm Up Circle you arms, circle your hips, circle your knees, 10 squats, 10 press ups, 10 sit ups. Drink
water.
Watch video at https://youtu.be/5Ctl7Fe27hE
Fitness Test: to show that you've achieved the great results we know you can get from this 4
week home workout programme. We recommend that you perform our Fitness test at the
beginning and end of the 4 weeks.
Fitness Test
5 minute warm up first A: 1 minute of squats
B: 1 minute of press Ups
C: 1 minute of sit ups
D: 1 minute of Burpees
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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MONDAY - PACK OF CARDS
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Warm up
To do our pack of cards game is really simple (but not easy). All you need is a pack of
plating cards. RULES: you must work your way through the entire pack of cards as quick as
possible (aim for 20-40 minutes)
Hearts = burpees
Clubs = squats
Spades = lunges
Diamonds = press ups 1: turn over the first card and perform relevant exercise and the number of Reps on the
card. Then do the next card and the next u till you have completed the whole pack of cards.
Watch video at https://youtu.be/As1uktDUbic
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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TUESDAY - PULMONARY SHUNT
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Warm up
This one starts of very hard and seems impossible. But stick with it as it get easier as you
get nearer to the end and before you know it you are finished. Very possible to have this
whole workout done in 15-20 minutes.!
15 Burpees, 15 Press ups, 15 squats, run to end of garden/up hill and back! 14 burpees, 14
press ups, 14 squats, run to end of garden/up hill and back! 13 burpees, 13 press ups, 13
squats, run to end of garden/up hill and back! 12 burpees, 12 press ups, 12 squats, run to
end of garden/up hill and back! 11 burpees, 11 press ups, 11 squats, run to end of garden/
up hill and back! 10 burpees, 10 press ups, 10 squats, run to end of garden/up hill and
back! 9 burpees, 9 press ups, 9 squats, run to end of garden/up hill and back!
8 burpees, 8 press ups, 8 squats, run to end of garden/up hill/stairs and back! 7 burpees, 7
press ups, 7 squats, run to end of garden/up hill/stairs and back! 6 Burpees, 6 press ups, 6
squats, run to end of garden/up hill/stairs and back! 5 burpees, 5 press ups, 5 squats, run to
end of garden/up hill/stairs and back! 4 burpees, 4 press ups, 4 squats, run to end of
garden/up hill/stairs and back! 3 burpees, 3 press ups, 3 squats, run to end of garden/up
hill/stairs and back! 2 burpees, 2 press ups, 2 squats, run to end of garden/up hill/stairs and
back! 1 burpees, 1 press up, 1 squat, run to end of garden/up hill/stairs and back!
You could do it indoors if you have to just use your stairs. You do it in your garden or a field
for a flat run. But best of all is at the bottom of a hill. Then you really get a good workout!!
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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WEDNESDAY - REST OR ABS
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Warm up
Watch video at https://youtu.be/kLbJEb-OKZ8
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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THURSDAY - FITNESS FLEX METABOLIC
BOOSTER
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50 Star Jumps!
25 Squats!
25 Jumping Squats!
25 Lunges on each leg (try jumping)!
20 Burpees!
25 Press Ups!
50 mountain Climbers!
50 Bicycle Crunches!
1 minute plankl!
Repeat x 4
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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FRIDAY - LEGS
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Training legs is so important and so many people miss out. Legs are the biggest muscles
on the body and so will burn the most calories and strip the most fat. & everyone wants a
nice form bootay.
30 seconds / 30 seconds
Watch video at https://youtu.be/4pEnr9vGATk
6 x 5 min Rounds
Round 1 - 30 secs Squats/jump squats
Round 2 - 30 seconds Lunges/ 30 seconds jump lunges
Round 3 - Split Squats - no rest left then right leg
Round 4 - 30 seconds Step Ups / 30 seconds rest
(use a chair, wall or stairs)
Round 5 - Single Leg Good Mornings- No rest L&R
Round 6 - 40 second Squat Hold/20 seconds rest
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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SATURDAY - REST OR ABS
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Watch video at https://youtu.be/kLbJEb-OKZ8
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SUNDAY - REST
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No Exercise
To get the best out of your effort for this 4 weeks of exercise & healthy eating we strongly recommend that you
Join our FREE Support Group here:
https://www.facebook.com/groups/104143783253809/
(you can really get motivated by posting you progress and be around like minded people)
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WHAT TO DO AFTER THE PROGRAMME
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Well done on completing the 4 week body blitz.
You
should now have the confidence to join us at Bootcamp. You
know how to do the exercises, you know how to eat the foods
that keep you fit and energised. Now you just need the
support and motivation you get from training alongside a
community of like minded people all on the same journey,
together as one.
See you soon,
The Fitness Flex family
Watch video at https://youtu.be/hjs5DUfAiT8
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FITNESS FLEX BASINGSTOKE BOOTCAMPS
& BOXCAMPS
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Our training strategies have been proven to burn more calories and strip more fat for up to
2 days after the session has finished! We call this the afterburner effect.
Our time tested nutrition guides will ensure that you drop a clothes size in the fastest time
possible & that’s why we are the “Best around”
Here’s what our Clients say about our fitness camps………….
“My Biggest ‘buy in’ was, Steve Dennis has
walked our path and had a credible journey,
unlike some trainers that have never known
what its like to feel fat & lack confidence. I also
think he provides a modern form of training as
you need no weights along with his cutting
edge nutrition.”
Neil Dance
“Giving people support and encouragement – it’s not just exercise and
diet – exercise helps beats stress. Fun and fitness friends for life.”
Amanda Marshall
“Meet great people and achieve things you didn’t think were possible!”
Katie Mays
“This bootcamp is hard work but certainly not a chore. Everyone
supports each other and encourages self-improvement, no matter what
level of fitness they are at. It’s not judgemental
and you feel supported. It’s why we keep coming
back!”
Luan Squire
“No one is judged by their size or ability. Made
to feel so welcome and really is like family. xx”
Alison Field
“Fitness Flex Fun Friendship Family. Some of the best days of my life
spent with some of the best people I know. Being fit
and in far better shape is just an added bonus!”
Stuart Gentry
“Love the variation each week, the encouragement,
the camaraderie.”
Eleanor Abrahams
“You’re a nutritional guru! Always there to
help,advice and push if needed! People
should join with a positive can do attitude
and be willing to at least try and then set
personal goals on what they want to
achieve. Everyone is motivational and
friendly it’s a great atmosphere at
boxcamp, boot camp and running. x”
Charlotte Naptin
“I walked in feeling very nervous. I left feeling
welcomed and inspired !!!!”
Shannon Feighery
“I love the variation, no one judges and everyone motivates. The advice
you give is fantastic and love the fact that you encourage others to step
up :)) Definitely feel part of a fab family!!”
Elaine Spicer
“No judgement only encouragement. The support
when you want to give up. The fun way in which we
exercise. The team spirit and friendship.”
Michelle Martin
“The fact we are all in it
together!! So many
inspirational people have
reached their goals and are
sharing their stories. We hit
the highs and ride the lows
together.”
www.fitnessflex.co.uk