WELCOME…
Congratulations on taking the first steps on an amazing journey. I’ll be taking you through the simple ONBOARDING process of the IGNITE Programme 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 IGNITE 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 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 from week 3, 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.
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.
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
Every week we have an optional 15minute call on Messenger or Phone call. You can let me know any problems you may be having, or anything that is not clear in the information provided. Link listed below.
At weeks 0 and 8 as a minimum, I need an update of your weight - this is done through the TRUE COACH App. 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.
On week 0 and 8, 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.
The image above is the IGNITE Weekly Contact flow. 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?
Make sure you have completed the STATISTICS form above
Start track your food straight away using MyFitnessPal as explained above, eating normally for the next 2 weeks - this is so I can assess your current diet
Read the Nutritional Blueprint above. This is essential to understand how we can adapt your eating habits.
After the 2 weeks nutritional assessment, you will receive a personalised CALORIE (calorie value) and PROTEIN (% value) goal. You may split the remaining percentage of your daily nutrition as you see fit. You use these goals from Week 3 onwards.
You will also get your first two weeks 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 book a call on the above link and i’ll call you.