WELCOME…
Congratulations on taking the first steps on an amazing journey. I’ll be taking you through the simple ONBOARDING process for the AFTERBURN Online Training - one step at a time
BEFORE WE START…
I need to take you through a basic medical questionnaire, it should take no more than 5 minutes.
You can take the questionnaire HERE …
Next, is the terms of service agreement. This is in place to protect both of us, so please read and indicate you have understood at the bottom of the agreement.
You can go to the terms of service agreement HERE…
MODULE 1: ONBOARDING
Now, to clarify the journey, I’ve put together a ROADMAP of the whole AFTERBURN Online programme. This will give you a month by month breakdown of the structure. If you prefer to NOT be involved in any part of the challenges, then we can work around that on separate goals. The actual progress and goal setting can stay the same
You can access the ROADMAP by clicking HERE …
MODULE 2: TRACKING
To track calories and protein, as we move through the programme, you are going to need a FREE application called MyFitnessPal. Stop now and go onto your APP store. The store you need will depend on whether using APPLE or ANDROID.
Even if you’ve used MyFitnessPal before, it may be useful to watch the video HERE…
To understand entering the tracking stats - read the quick PDF Guide HERE…
STATISTICS
So I can accurately calculate your Calorie and Protein goals, please fill in the form below:
MODULE 3: NUTRITION
I’ve put all the essential information into a NUTRITIONAL BLUEPRINT.
You can get that HERE.
The Blueprint gives details of how we are going to change how you eat, and why. There is lots of information here, so as you read it - make notes on anything you need me to clarify and I will do that for you. Remember that nutrition is bespoke, the blueprint is a general guide ONLY. Each person on the course may need very different macros/calories - depending on goals etc.
IGNITE PROGRAMME RECIPE BOOKS
Please Click on the images below to view your FREE PDF Recipe books. They are loaded with amazing healthy recipes which you can scan directly into MyFitnessPal
For your High Protein Recipe Book Click HERE…
For your Plant Based Recipe Book Click HERE…
For your Simple 5 Ingredient Recipe Book Click HERE…
For the FULL (112 pages) Recipe Book Click HERE…
This is a HUGE resource, please don’t think you need to read it all now - you can download them all to keep for yourself. You could cook a healthy recipe for Months, without repeating the same dish.
As mentioned, all recipes scan onto MyFitnessPal, via the BAR CODE scanner feature, so all the hard work is done for you!
MODULE 4: COACHING
You will receive an invite from me, for TRUE COACH. This is an App for your phone, (or you can use the desktop version) which you will need to create a login for. Once this is created, you will have access to your workouts.
You can go to the TRUE COACH website HERE…
There is a video showing how the TRUE COACH App works HERE…
MODULE 5: SUPPORT & REVIEWING PROGRESS
Online Coaching is support through Facebook Messenger, or WhatsApp, I will respond as soon as possible at reasonable times. For clarity, please keep your communications here so I can respond quickly.
If I need an update of your weight - this is done through the TRUE COACH App. Unless asked to, please do not weigh yourself more than every fortnight, weight fluctuates often. Please ensure you weigh yourself on the same scales, in the morning before you eat. This is to ensure consistency.
If needed I’ll ask you to take measurements in centimetres, of your WAIST, HIPS and THIGH (if female: half way between the hip and the knee) and CHEST (if Male: across the nipple line).
The greatest indicator of success is how your clothes fit, and how you look and feel. So if you feel comfortable enough, take a BEFORE and AFTER photo, from the front and side against a plain white wall. You can upload these onto the TRUE COACH App, only you and I can see this
If needed, we can schedule a 15 min call to discuss any problems which would be better dealt with directly. You can do this buy CLICKING on or copying this link :
https://calendly.com/lee-lcsc/15min