12 WEEK FIIT CHICKS TRANSFORMATION - … WEEK FIIT CHICKS TRANSFORMATION 5 FIIT CHICKS...

12 WEEK FIIT CHICKS TRANSFORMATION

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Measurements: Monthly

DATE & TIME: Week 1 Week 4 Week 8 Week 12

Chest

Waist

Hips

Right arm

Right Thigh

*All measurements are in centimetres

My support person at home:

My support person at FCT:

DATE: START 2 3 4 5 6 7 8 9 10 11 12

TIME: (same time everyday)

Weight (Kg)


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This Is How You Do It....

1. Chest Taken at nipple line Taken from front Be sure to make tape straight

2. Waist Taken at the belly button Be sure to make tape straight

3. Hips Widest part of your butt

Best to do this one in the mirror

3. Right Arm

Widest part of your arm May need help with this one. Someone to hold the tap for you.

4. Right Thigh Measure from front of

hip bone top of knee cap. Half that distance is your measuring spot

Once you have your measuring spot, it’s best to mark it with a pen in case you lose your spot or need to remeasure straight away.


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Welcome to YOUR 12 WEEK FIIT CHICKS TRANSFORMATION

Firstly I would like to say welcome and congratulations for taking this important step to gaining better health and fitness and getting

the body of your dreams!

How to Use Your Handbook:

This handbook is your very own personal reference tool and record. It is intended that you follow through this workbook from day

to day and week to week, so that you feel connected, motivated, informed and on track at all times throughout your 12 WEEK FIIT

CHICKS TRANSFORMATION. Inside you will find:

Instructions and basic outline of the challenge

One- week- per- page exercise, nutrition and emotion diary

Exercise ideas and instructions for days when you do not have group training

Monthly goal setting pages for months 1, 2 & 3

Your weigh in and measurement record

What Do You Need To Do Now?

Familiarise yourself with this handbook

- accept our invitation to our VIP Private Forum

Take your ‘before’ photos and upload them to Our Private Facebook V.I.P Page

Choose your home support person and discuss this with them

Fill in your weigh- in & measurement record in this handbook


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FIIT CHICKS TRANSFORMATION

What You Can Expect:

The Schedule:

Every week there are numerous group training sessions available- try to make it to the allocated number of sessions in your package, this will give you

the best results. Check with your trainer for group training sessions day and times. Sessions will only be cancelled if weather conditions are dangerous

such as in thunderstorms. Yes we do train in the rain, as long as the area is not too slippery or soggy.

Communication, Changes & Updates:

We know you all lead busy lives, so we will endeavour to make facebook updates as early as practicable, at the latest, the night before your training

session (unless there is a freak storm that crops up overnight, which is very unlikely) so keep an eye on the facebook forum for any changes. If you are

not on facebook or prefer not to use it, please let us know and we will email you all correspondence. However, the facebook forum will play a large role

in communication as well as motivation and relationship building, so it would be of great benefit to you to get involved. Come and have a chat to us if

you need help with this.

Scheduling Your Exercise:

On the days that you do not have a group training session scheduled, or if you cannot make it, refer to the exercise advise section on pages 28- 31 for

ideas.


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Adjusting to Exercise/ What to do about injuries and illnesses:

If you do not exercise regularly (or at all) it is very likely that you will feel physically and emotionally tired for the first week or two while your body

adjusts. You are also likely to feel some aches and pains in your muscles. This is completely normal. If you’re feeling unwell or if you have excessive

muscle soreness or an injuries, please do not post about this on facebook. The reason for this is to keep the group page free of personal

issues as the purpose of the page is to stay connected and motivated. Please let us know personally by email or private facebook message as soon as

you can and we will help you to decide on a plan of action. In most cases, you will be able to come along to the session and we will give you alternative

exercises to do, but in some cases we may recommend that you stay home and have a rest, or see a doctor or sports physiotherapist. Please feel free to

contact us by email for advice, and keep us updated of any changes to your health status. We will endeavour to email you back asap

Get Plenty Of Support:

Losing weight and getting fit is challenging. They don’t call it a 12 week challenge for nothin’! The reason that most exercise challenges last for 12 weeks

is because research has found that this is how long it takes for a person to adopt new habits and make these their new way of living. There are various

stages that you will go through within these 12 weeks, and you will experience many feelings and emotions, ranging from feeling super motivated and

focused, to feeling like you want to give up, go back to old ways and thinking you will never ‘get there’. We’ve been through all of this ourselves at some

point. We want you to be aware that these feelings will crop up. Our job is to help you get through these feelings and keep on going so that you

succeed. And you can succeed- start believing that right now.

In order to succeed you need to have the motivation to try. You can already tick this box because you have secured your place in this challenge and you

are on your way to change already. The next step is to surround yourself with people who love you, who care about you and who want you to succeed.

And the first person you can rely on is US. We will always support and encourage you. We want you to succeed more than you can believe. Nothing

makes us happier in our job than seeing people make positive changes in their lives and achieve their goals. Secondly- you have the other ladies who are

doing this challenge. You will get to know each other over the weeks and on the facebook forum, and you will learn so much from each other and help

each other get through this.

The next support network, and arguably the most important one- is the one you have at home and outside of the challenge. So what you need to do is

to think of someone very close to you- preferably someone who lives with you, but otherwise, someone who is closest to you. Now have a chat with


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that person and tell them that you have enrolled in this challenge and that you would like them to be your support person. Tell them your goals and why

you want to achieve them. Your support person is important because they will be the one who is there when you want to sleep in and skip training. They

will be the one who stays in with you on Friday and Saturday night while your other friends are partying, and they will be there to help you prepare and

eat healthy foods and stay away from temptation. This might sound like a big task, but it is not. All they are there for is to help in those moments of

weakness when you need someone to remind you why you are doing this and to not lead you to temptations. When you feel like takeaways, they are

the one to say-‘hey, how about we just make the healthy burger and baked sweet potato chips instead. Then you won’t blow your diet’.

Finally- some people are going to question why you are trying to lose weight, why you are doing ‘this new exercise thingy’ and even try to sabotage you.

This has happened to many people even by members of their own family!!! Yes, it is awful, but it happens. Sometimes when you start to make positive

changes, the people around you aren’t too impressed because this makes them feel even guiltier about their own poor diet, bad health or ballooning

waistline. In these cases- stay strong, talk to your support person, and come and talk to us. And then picture yourself sashaying down the beach looking

sexy, feeling healthy and fit in a bikini this summer (or whatever your personal goal may be).

Getting The Most Out Of This Diary:

The diary contained in this handbook is not compulsory- it is provided for you as a tool to help to keep you on track, as well as a way to help you monitor

the progress that you make which is not reflected in your weigh-in or measurements record. As you change your lifestyle for the better you will notice

that you begin to enjoy exercise, your moods improve and you naturally feel more motivated. Depending upon your current health state and fitness

level, changes can take days to weeks to appear, or they may take longer than this. The important thing to remember is to stay positive, keep your eye

on your goal and stick with it! You will have your support person your fellow challengers’ and of course me, your trainer to help you through the highs

and lows.

From our experience in weight loss and fitness, both personally and with clients, we know that the more involved and aware you are throughout this

challenge, and the more accountable you are in your journey- the higher the likelihood of success. If you are really want this- get as involved as you can:

carry this handbook with you, tell your family and friends about your goals and ask them to be your cheer squad. Come to training, ask questions, and be

present on the facebook forum.

We Are Here For YOU!


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We want you all to know that you can contact us via email or facebook PM message. We know what it’s like to be overweight and unhealthy and we also

know what you are about to go through is probably making you feel both excited and terrified at the same time. We are here for you and we can’t wait

to help you achieve your goals and get your Mojo back in time for summer!


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Goal Setting:

Effective goal setting should follow a specific format. There are a number of tools that you can use, but my favourite one is the S.M.A.R.T Goal Setting

Matrix. There are a few definitions floating around but they all lead to a similar end point. The table below describes the process further:


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Example for goal setting:

Say I have a goal to ‘lose weight’. Let’s break that down so that it is a SMART goal.

S: ‘Lose weight’ is very broad. To make this specific I might say I want to lose 5 kg, or I might want to lose 10cm off my waist.

M: I have chosen to lose 10cm off my waist as a way to measure my goal. I will measure this with a tape measure.

A: I am going to go to classes 3 times per week and follow my nutrition plan strictly for 6 days per week.

R: This goal is definitely achievable. If you are unsure- ask us to help you.

T: I want to lose to lose 10cm off my waist by the 1st November, 20o1

So my new goal is:

“I aim to attend 3 classes’ per week and follow my diet plan 6 days per week so I can lose to lose 10cm off my waist by the 1st November, 20o1.

Rewards:

Now the fun part- deciding upon a reward for when you have achieved your goal! A great reward for the healthy, fit, sexy new you should be something

that will motivate you but something that is not food. You are not a dog, so why reward yourself with food? This may or may not be a new concept to

you. This is because; in our society we have been conditioned to believe that food is a reward. In addition to this, high sugar, processed foods give us an

endorphin rush just like an addictive drug. So at first, it can be very hard to take a rein of these bad habits.

In the meantime- there are shoes! And clothes, makeup, perfume, massages, facials and heck even PT Sessions! These types of rewards will give you

something to look forward to without undoing all of your hard work. We are not saying you can never enjoy those foods that you love- of course you

can! But while you are adopting your new, healthy lifestyle and getting your dream body, try to keep things as basic as possible and focus on a non-food

reward. Imagine fitting into a cute dress you have had your eye on, or looking smoking hot in a certain outfit at your Christmas party this year


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Nutrition:

Supplements- Protein powder is designed to be absorbed quickly, and helps to aid muscle recovery and immune system function. A good fish

oil tablet is also a good idea. Ask your trainer about how to get your hands on our quality discounted products.

Remember ‘You are what you eat” and the food you put into your body is literally forming the building blocks of each new cell.

Drink plenty of water. 2-3 litres per day or more. Add an extra litre for each hour of exercise or if you are in extreme heat etc.

Try to avoid alcohol! It will stall your weight loss like you wouldn’t believe. We know there are many exciting festivals, parties etc this season, but

we do have some tips and tricks to help you. Life happens, and short of becoming a hermit for 12 weeks, you need some strategies so you don’t

fall off the wagon completely.

1) PLAN AHEAD. Look at your calendar and choose a couple of events that you must attend, like weddings, birthday parties or festivals.

Know that you are going to drink for that event so plan to be alcohol free otherwise.

2) Once again, this is where your support network can help you- the more people you tell about your goal, the more support you have. Be

the designated driver…Your friends will thank you for it, and you will thank yourself when you wake up feeling fresh the next morning

3) If you are going to drink- choose your drinks wisely. Vodka with soda water and fresh lime is the best drink you can choose as it has no

sugar. Try to alternate between a vodka/lime/soda and just a soda water with fresh lime, drink one for one to keep you hydrated and reduce your

total alcohol intake.

4) Be ready for the hangover cravings the next day! Have a banana protein smoothie and multigrain toast with scrambled eggs with short

cut bacon! Have some healthier snacks ready at home. Drink as much water as you can the next day and get straight back on track.

“Finally though, we’d like to say that it is entirely possible to have fun and be social whilst avoiding alcohol for 12

weeks.”

My Question To YOU Is How Badly Do You Want This?


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Look After Number One:

The final tip we have is to look after yourself. For some of you, this challenge will be a major turning point in your life, which will bring with it many

emotional ups and downs, aches and pains and maybe even injuries. Get as much sleep as you can. Try to be kind to yourself- positive self talk (the way

you talk to yourself in your head) takes practice! Be patient as you make mistakes and learn from them. Take a warm bath once per week or have a

massage, take some time out for you. Let us know about your journey- we are here to help you and guide you and we have been through these

experiences ourselves.

Most importantly- Never give up!

Now let’s get started….


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MONTH 1 GOAL:

My goal for Month 1 is:

My SMART goal is:

S

M

A

R

T

My reward for achieving my goal will be:


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“Life Begins At The End Of Your Comfort Zone” Week 1 Starting:

This Week Activity Goal:

This Weeks Nutrition Goal:

MON TUES WED THURS FRI SAT SUN Exercise Today:

Intensity Score (low, medium, high):

Motivation Score (1-10):

Sleep hours last night:

Am I on Track To Achieving My Monthly Goals (Circle)? Yes No*

*If ‘No’, do you know why not, what you can do about it and have you spoken to your support person/s, accessed the facebook forum or spoken to your trainer?

Summary & Notes:


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“I SHAPE ME. The Power Is In The Choices I Make Each Day. I Eat Well, I Live Well” Week 2:









Summary & Notes:


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“The Pain Of Discipline Is Far Less Than The Pain Of Regret” Week 3 Starting:









Summary & Notes:


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“I Breathe In Strength And Release My Fears. I Can Accomplish Anything” Week 4:









Summary & Notes:


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MONTH 2 GOAL:


My SMART goal is:

S

M

A

R

T



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“You Will NEVER Regret Reaching Your Goal. You Will Only Regret Giving Up” Week 5 :









Summary & Notes:


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“Think Positive And Positive Things Will Happen” Week 6 Starting:









Summary & Notes:


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“When You Feel Like Quitting- Think About Why You Started” Week 7 Starting:









Summary & Notes:


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“I Choose To Be Unstoppable” Week 8 Starting:









Summary & Notes:


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MONTH 3 GOAL:


My SMART goal is:

S

M

A

R

T



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“When I Start Something, I Finish It” Week 9 Starting:









Summary & Notes:


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“Destroy What Destroys You” Week 10 Starting:









Summary & Notes:


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“Today I Will Do What Others Won’t So Tomorrow I Can Do What Others Cant” Week 11:









Summary & Notes:


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“Make It A Lifestyle, Not A Duty” Week 12 Starting:









Summary & Notes:


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12 Week Challenge Exercise Guide.

Frequency and intensity- what should I schedule for myself?

Frequency of exercise refers to how many times per week you do exercise. This does not include incidental exercise such as walking to the bus stop-

unless of course this walk takes you 30 minutes or more and you are walking at a speed which causes an elevation in your heart rate. Exercise sessions

count towards your quota when they are planned, usually involve wearing sports footwear and cause an increase in heart rate and breathing rate.

Intensity of exercise is how ‘hard’ you are exercising. This can be gauged simply by using the ‘talk test’. If you can maintain a conversation whilst

exercising, then you are exercising at a low-moderate intensity. As you increase to a vigorous intensity or high intensity, a conversation is unable to be

maintained comfortably. So you may be able to say single words but not sentences. There are other ways of measuring intensity, but for simplicity in this

challenge, we will use the ‘talk test’.

If you have been completely inactive for some amount of time and have not exercised at all, then attending the group sessions each week will be more

than enough for you to begin with. In the group sessions, you may find that you are unable to work at a moderate intensity, and this is to be expected. I

will have discussed this with you in your initial assessment, but as a rough guideline, you may exercise at a moderate intensity for around 15 minutes of

the session and the remainder of the session may be low intensity until you have adjusted to exercise. You may go for a 15-30 minute walk at low-

moderate intensity on one or two days of the week when you do not have group sessions if you feel up to it.

If you are a beginner level trainer- that is, you currently exercise for less than 3 hours per week, the important thing is to gradually increase both your

intensity and frequency. You may try to work out at moderate intensity for 30 minutes of the group session and then bring it back to a lower intensity if

needed for the rest of the session. You should be aim to do 30 minutes of low-moderate exercise on other days of the week, and increase you intensity,

length and frequency of workout as able.

Intermediate to advanced level trainers are usually aware of their capabilities. These trainers can train at moderate- vigorous intensity for the sessions

and can exercise at this intensity, as able on other days of the week.


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Rest days

Rest days are vital for everyone, no matter what your level of fitness is. Rest days allow the body to build lean muscle mass (your best friend for helping

you lose weight and keep it off) as well as replenishing energy and electrolyte stores and aiding immune function. There are many people who get so

focused on losing weight and getting to their goals that they train multiple times per day and become run down, fatigued and injured. Research has

shown that there is a ceiling on the amount of exercise you can do and still achieve benefits such as weight loss and building lean muscle mass.

Sometimes it is difficult to find the right balance, but as a basic guide, ensure you are getting 7 hours + sleep per night, have one rest day where you do

not do any exercise, or very, very light exercise only such as slow walking, and aim to make each exercise session count. Think quality over quantity- if

you want faster results, try increasing your intensity in each session- really push yourself and give it all you have got. And of course, follow a healthy,

balanced diet with plenty of fresh vegetables and fruits, lean protein and whole grains and lots of water. This will give your body the best chance to drop

fat, build lean muscle and give you that amazing healthy, fit feeling.

Very low intensity ideas:

If you are sick or injured, or you are really not feeling up to exercising, why not take a slow walk outside? The fresh air and movement will boost your

mood, improve circulation and aid in recovery.

A sample plan of a week: This is for beginners. As you improve your fitness and recover from your workouts faster, you can increase the

intensity.

MON TUES WED THURS FRI SAT SUN Exercise Today: Group

Training

60 minute

walk

Group

Training

60 Minute

Walk

Gym Class Play sport

(eg;

netball)

Rest

Intensity Score (low, moderate, vigorous):

Moderate Low-mod Moderate Low-mod Moderate Moderate -


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Fat-Melting Workout Ideas:

Low Intensity:

45-60 minutes of low intensity, steady cardiovascular exercise. This may be walking outside or on the treadmill, riding a bike or stationary

exercise bike, using an elliptical trainer or slow jogging. This type of exercise is great for beginners. You will burn calories, improve blood flow

and oxygen uptake and utilization, get your muscles moving, ease any aches and pains you have from group training sessions, and boost

endorphins. If this exercise can be done on an empty stomach (before breakfast) the highest fat burning will occur.

Moderate Intensity:

30-45 minutes is a good time to aim for, for a workout of this intensity. For this workout you can do almost any exercise that you like. The key is

to go hard enough so that you can speak in broken sentences or a few words at a time. Running, cycling, rowing and boxing- almost anything

which gets you to exercise at this intensity.

Moderate- Vigorous Intensity:

Interval training sessions are great for sky-rocketing your metabolism and keeping it there for hours afterwards so you are burning away those

fat stores. Interval training is where you do short bursts of high intensity exercise with low intensity breaks in between. You can work your way

up in intensity and time as your fitness improves. To start off with, aim to complete high intensity intervals of 30 seconds with 1 minute low

intensity intervals in between for a total of 15-20 minutes. As your fitness improves you can increase the intensity of the ‘high intensity’ intervals.

Some ideas for interval training are:

Hill sprints vs jogging

You can set the interval session on most exercise equipment (treadmill, exercise bike, elliptical etc if this is your preferred form of exercise).

Sprint, jog, Sprint.

Boxing- go as hard as you can go doing cross jab into pads with a partner or a bag. You don’t have to hit hard, just go as fast as you can. Another

option is high punching- sit on the ground and punch pads above your head as fast as you can.


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Notice that as intensity increases, the time for the workout decreases. This is because you should not be able to physically keep going after 15-20

minutes of doing intervals as hard as you can. So- depending upon your fitness level and how much time you want to spend, the sooner you can

incorporate intervals into your training regimen, the better. High intensity interval training has been found to elevate the metabolism for hours after the

workout, as opposed to low intensity exercise, which does not cause a sustained increase in metabolism once you finish your session. In other words- if

you are going to exercise, go hard, make it count and reap the rewards (and save time!).


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12 WEEK FIIT CHICKS TRANSFORMATION - … WEEK FIIT CHICKS TRANSFORMATION 5 FIIT CHICKS...

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Transcript of 12 WEEK FIIT CHICKS TRANSFORMATION - … WEEK FIIT CHICKS TRANSFORMATION 5 FIIT CHICKS...