WELCOME TO THE IGNITE 28 DAY CHALLENGE

I’ll be taking you through the simple ONBOARDING process of the

IGNITE 28 DAY CHALLENGE

ONBOARDING - How we get you started

MODULE 1:

First, I need to take you through a basic medical questionnaire, it should take no more than 5 minutes.
You can take the questionnaire HERE …

MODULE 2: TRACKING

To track calories and protein, as we move through the challenge, 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…

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.

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 with the built in BAR 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 for the whole challenge.

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

Each week I need an update of your progress, you’ll get a feedback form on Sundays. Please do not weigh yourself outside of these times as weight fluctuates often. Please ensure you weigh yourself on the same scales, in the morning before you eat. This is to ensure consistency.

At day 1 and at the end of the 28 day challenge, 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.

There are weekly interactions which you really need to engage with. These will help me coach you more effectively.

WEDNESDAY - You’ll need to leave me a 30 second audio recording through Facebook Messenger. It’s to let me know how your week is going, and to voice any issues or difficulties you may have.

FRIDAY - You have access to Hundreds of healthy, easy to prepare recipes, so pick one or two out and give them a go over the weekend! Let me know how you get on - even post your best efforts on the IGNITE community page…

SUNDAY - You’ll need to put aside 15 minutes every SUNDAY to fill in a progress questionnaire. This will ask several questions, some of which you’ll need data from your MyFitnessPal, as mentioned above. You will either get this via a link, or on an email.

TO SUIT - If needed, you can book a 15 minute call with me weekly. This is not obligatory but is available if needed. You can do that by copying or CLICKING this link:

https://calendly.com/lee-lcsc/15min

SO WHAT HAPPENS NEXT?

Make sure you have completed the STATISTICS form above
Start track your food straight away using MyFitnessPal as explained above, you’ll soon have your calorie goal to aim for.
Read the Nutritional Blueprint above. This is essential to understand how we can adapt your eating habits.
Stick to your personalised CALORIE (calorie value) and PROTEIN (30% of your calories) goal. You may split the remaining percentage of your daily nutrition 30% Fat, 40% Carbs.
You will also get your workouts on TrueCoach. Follow them as closely as possible.
Then, the next Sunday coming, you will then receive a Sunday Feedback form link via email . Complete this and follow the instructions.
Good luck! You’ll have all the support, provided in the above, but if you have ANY issues, please don’t guess - just drop me a message.

WELCOME TO THE IGNITE 28 DAY CHALLENGE

I’ll be taking you through the simple ONBOARDING process of the

IGNITE 28 DAY CHALLENGE

ONBOARDING - How we get you started

MODULE 1:

First, I need to take you through a basic medical questionnaire, it should take no more than 5 minutes.

You can take the questionnaire HERE …

MODULE 2: TRACKING

To track calories and protein, as we move through the challenge, 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

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.

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 with the built in BAR 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 for the whole challenge.

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

Each week I need an update of your progress, you’ll get a feedback form on Sundays. Please do not weigh yourself outside of these times as weight fluctuates often. Please ensure you weigh yourself on the same scales, in the morning before you eat. This is to ensure consistency.

At day 1 and at the end of the 28 day challenge, 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.

There are weekly interactions which you really need to engage with. These will help me coach you more effectively.

WEDNESDAY - You’ll need to leave me a 30 second audio recording through Facebook Messenger. It’s to let me know how your week is going, and to voice any issues or difficulties you may have.

FRIDAY - You have access to Hundreds of healthy, easy to prepare recipes, so pick one or two out and give them a go over the weekend! Let me know how you get on - even post your best efforts on the IGNITE community page…

SUNDAY - You’ll need to put aside 15 minutes every SUNDAY to fill in a progress questionnaire. This will ask several questions, some of which you’ll need data from your MyFitnessPal, as mentioned above. You will either get this via a link, or on an email.

TO SUIT - If needed, you can book a 15 minute call with me weekly. This is not obligatory but is available if needed. You can do that by copying or CLICKING this link:

SO WHAT HAPPENS NEXT?

Now, you have everything you need to start, so - lets make sure you start well, and make this next 28 Day Challenge life-changing!

Talk soon, all the best for now!

Lee

Founder of the IGNITE 28 Day Challenge