WELCOME…
Congratulations on taking the first steps on an amazing journey. We’ll be taking you through the simple process of starting your 12 week FUEL:UP Programme one step at a time
MODULE 1: ONBOARDING
Now, to clarify the journey, I’ve put together a ROADMAP of the whole Fuel:UP Programme.
You can access that 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 it before, it may be useful to watch the video HERE…
To understand entering the tracking stats - read the quick PDF Guide HERE…
Fuel:UP: GOALS
By now you have already submitted your 3-6 month goal and long term goals on the sign up form. I’ll use these to help you and dial in your bespoke targets. Your calorie/macro targets are specific to you and your 3-6 month goal, so to get the best result possible please stick as close to these targets as possible.
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 take time to read through it.
Click on the images below to view the recipe books. All recipes scan into MyFitnessPal.
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.
Plus, all recipes scan onto MyFitnessPal, so it’s all done for you!
There is a big difference from a DIET and from FUELLING the body correctly. The diagram below is a good illustration of this, however I go into this in some depth in the Nutritional Blueprint available above, so please take the time to read it through.
MODULE 4: SUPPORT & REVIEWING PROGRESS
At weeks 0,2,4,8 and 12, we take an update of your weight, this is done through the Feedback Forms sent at weeks 2,4,8 and 12.
IMPORTANT: If I don’t receive the initial Week 2 Feedback form, I’ll assume that you no longer wish to continue, and will remove you from the course. This information is vital for me to get you started. You can start again whenever you feel you’re in a better position to commit fully.
Please do not weigh yourself outside of these times too often as weight fluctuates and it can be demotivating and very misleading.
Please ensure you weigh yourself on the same scales, in the morning before you eat. This is to ensure consistency.
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 share these AFTER the course, ONLY if you like - there is no pressure and if you wish to keep that private, that’s absolutely fine.
SO WHAT HAPPENS NOW?
Track your food using MyFitnessPal as explained above, eating normally for the next 2 weeks - this is so I can assess your current diet
Please read the Fuel:UP Roadmap and the Nutritional Blueprint supplied above.
You will get your first Feedback Survey at the end of week 2. Follow the instructions on this fully.
Around this time, you will recieve a personalised CALORIE (calorie value) and PROTEIN (% value) goal. You may split the remaining percentage of your daily nutrition (Fats and Carbohydrates) as you see fit. You use these goals from Week 3 onwards.
You will then receive a Feedback form at week 4, 8 and 12. Complete these and follow the instructions.
Good luck. You’ll have all the support, provided in the above, but if you have an URGENT issue, you can contact me on:
Now, you have everything you need to start Fuel:UP, so - lets make sure you start well, and make this next 12 weeks life-changing!
Lee Carnaby
Unleashed Performance Nutrition Specialist