Lifestyle&Nutrition Introduction! Hi there, Thanks so much for choosing OneTake Fitness Bootcamps, I m really excited to start working with you over the next week and beyond on your first steps to a healthier, fitter, sexier you! I m really excited to get you started on your journey to a better body. The nutrition plan you ll be following my Better-Body-Blueprint. This is the exact same protocol I use with both my one-2-one and group training clients that has been proven to deliver fantastic results time and time again don t believe me? Ask to see the before and after photos from previous clients. Anyway, down to business. The Better-Body-Blueprint is super simple to follow, there are no calories to count, no points, no coloured days and no crazy shakes to consume! Just unlimited amounts of fresh, healthy nutritious food! I m positive that if you follow this no-nonsense, tried and tested health and fat-loss protocol, you ll see PHENOMENAL results... The first part of the programme will probably be the toughest as we re going to carry out a cleanse. This is designed to clean up your fat stores and improve your shape, energy and all round health. If followed to the letter, I GUARANTEE awesome results! No ifs, maybes or only a little bits though - commit to it fully and be blown away trust me here! Make sure you read this starter pack thoroughly then If you have any questions, just drop me a message in the Facebook group I ll aim to get you a reply as soon as practically possible. Martin 2
Measurements Taking your measurements is a fantastic way to monitor your progress. They re best taken in the morning on day 1 before you begin; there s a little table below for you to record them in or just write then down and keep them safe! Take them again half way through and, finally, at the end! Measurements Day 1 Day 14 Day 28 Chest Waist Hips Thighs Weight Take your waist measurement at belly button level, hips and thighs at the widest point. Photos Why? Because the camera never lies, we can use these to compare progress over the 28 days. If you start to struggle mid-way through the plan, take a look at your before photo and compare it with where you are now you ll be one step closer to that dream body than you were then! Take one from the front, one from the side and one from the back wear as little clothing as you feel comfortable in, I don t want you to feel uncomfortable at all, so please just do your best. Remember the more you can see, the easier it will be for you to identify a noticeable result. Here s a great tip one of my clients gave me. If you ve got a bikini or a pair of shorts (maybe even a mankini) you want to feel comfortable in on holiday then why not take your before photo wearing it? That way you ve got something to focus on and you ll see a fantastic improvement after the 28 days! 3
Lifestyle&Nutrition The nutrition guide! OK, let s get started So what exactly can I eat? Pretty simple really. Unlimited amounts of fresh vegetables MORE green than anything else! Note: The only vegetable I d like you to avoid for the moment are white potatoes sweet potatoes are fine. Fresh meat (preferably organic) and poultry Fresh fish Nuts and seeds (not peanuts cashews and macadamia nuts are my personal favourites) Eggs Good fats such as olive oil and coconut oil Butter this must be unsalted and ideally grass fed (free range) organic butter, no low-fat spreads or spreadable options literally proper butter! Herbal teas Water and plenty of it!! Fruit, dark skinned fruit is fine berries are the best option (fresh or frozen) Full Fat Greek Yoghurt Goats Cheese Brown or basmati rice Check out the Food Table for an extensive list of what you can eat. Use the daily meal plans provided throughout the programme as a guide, substituting food from the allowed list to suit your preferences. So now you know what to eat, what is it that I would like you not to eat? On the next page you ll find a list of what I would like you to try and eliminate from your diet for the 28 days and a brief description as to why. 4
Here s what I d like you to avoid eating for the next 28 days. Food To Eliminate Wheat - including bread and pasta. Dairy - milk, cheese and low-fat yoghurt (eggs, butter, goats cheese and full fat Greek yoghurt are fine) Processed food - anything that has ingredients you can t pronounce or have to microwave to cook Breakfast cereal Reason Why Simply because we cannot digest it and it spikes insulin - the fat storage hormone Dairy products are pasteurised and homogenised; both processes destroy the majority of the nutrients. Don t worry about the calcium issue either you ll be getting more than enough calcium in your diet from the green leafy veggies you ll be eating Anything that has ingredients you can t pronounce or have to microwave is nutrition less and dead food Breakfast cereal is killer to so has to go!! Alcohol Sugar and artificial sweeteners cakes, sweets, snacks, diet drinks etc. etc. Tea and coffee Alcohol is quite simply a liquid sugar! A toxin that your body cannot do anything with other than store it as fat especially around the dreaded love-handle area!! Put quite simply, sugar makes you fat and ruins your health! Artificial sweeteners such as Aspartame are linked to hundreds of neurological disorders check it out on Google!! Caffeine elevates your cortisol levels - a stress hormone that is not only related to fat storage around your abdomen, but is also a catabolic hormone that destroys precious muscle 5
Lifestyle&Nutrition Healthy habits Everyone has habits, some good some bad what we will be doing over the next 28 days is developing some new healthy habits. Here are the habits I d like you to start with. 1. Bin the caffeine (tea and coffee) caffeine over stimulates your adrenal glands, this causes an over production of cortisol a stress hormone that not only destroys precious muscle mass but is also responsible for fat storage around your abdomen. Switch to herbal teas with are naturally caffeine free. 2. Drink bottled water no excuses here, you must drink an absolute minimum of 3 litres per day! Ideally you should be looking to drink 1 litre for every 50lbs of body weight. If you re even slightly dehydrated your body will simply refuse to give up its fat! Simples! 3. Start your day with protein the first meal you have each day, should contain protein as protein has only a small impact on insulin (the hormone in your body responsible for fat storage) compared with carbohydrates (fruit, toast, cereals, porridge). Too much insulin leads to fat storage around the love handles, an energy slump and cravings for more sugar. Stick to eggs, meat or fish for breakfast. 4. Develop a new morning routine, get up, drink a pint of water, do one of your workout sessions then eat breakfast. 5. Be prepared there s another old saying, fail to prepare and prepare to fail. The programme really is super simple, you ll receive your weekly instructions at least a day before you need them take a look at what you ll need to eat each week, buy in and prepare as much as you can in advance. It takes nothing to throw an extra chicken breast in the oven in the evening, then cut it up and add it to a box of salad leaves for work the following day. 6. This will work for you everything is based on science and proven results, all you need to do is to follow the plan! 6
How it works The Better-Body-Blueprint is a plug-and-play nutrition system that s super easy to use! On the next page you ll find a menu; just select one breakfast, a lunch and a dinner from the menu. You can even select a snack or two if you re hungry throughout the day. If you turn to page 16 at the end of this book you ll see I ve added a blank Meal Planner. Use this to plan what you re going to have for each and every meal over the week. The better you can plan your week s meals the easier it will be to stick to the plan and the better the results you will experience! You can even print it off, pin it to the fridge and use it to help plan your meals throughout the week. If you want to take the stress out of planning your week s meals, then why not make use of the weekly meal plan I ve already prepared of you? You ll find this on page 9. I ve also included recipes for every meal on your menu together with a shopping list on page 8, this will guide you through the supermarket shelves and take the stress out of shopping for the week you ll find all the ingredients to make all of the meals on this planner in the shopping list. One last thing WATER, you must drink at least 3 litres of water (preferably bottled mineral water) each day over the program. You can, of cause, supplement this with herbal teas too! So what are you waiting for? Print out the shopping list, stick your menu and meal plan onto the fridge door and let s take that first step together to that leaner, healthier, sexier body!! 7
Lifestyle&Nutrition 4 egg omelette with spinach, peppers onion and tomato Menu Breakfasts Fruit smoothie Scrambled eggs and smoked salmon Yoghurt with nuts and berries Lunches and Dinners Stuffed peppers and salad Butterfly chicken breast with salad or veggies Oven-baked salmon with mixed veggies Roasted vegetables and houmous King prawn curry Pan-fried steak with salad or veggies Vegetable ratatouille Roast chicken and steamed veggies Avocado and walnut salad 50g mixed nuts (brazils, cashews, almonds) Snacks Apples Houmous with crudités (celery, peppers, broccoli etc.) 8
Suggested meal plan Breakfast Lunch Dinner Snacks Drinks Mon Fruit smoothie Avocado and walnut Salad King prawn curry (make and extra portion to have for lunch tomorrow) 1 x apple 50g cashew nuts Herbal teas 3 litres of mineral water Tue Scrambled eggs and smoked salmon King prawn curry (left over from last night s tea) Butterfly chicken breast with salad 2 x tablespoons houmous with crudités Herbal teas 3 litres of mineral water Wed Full-fat Greek yogurt with nuts and berries Avocado and walnut salad Stuffed peppers with salad (make and extra portion to have for lunch tomorrow) 50g mixed nuts (almonds, cashews, brazils etc.) Herbal teas 3 litres of mineral water Thurs 4 egg omelette with peppers, onion tomato and spinach Stuffed peppers with salad (left over from last night s tea) Vegetable ratatouille (make and extra portion to have for lunch tomorrow) 2 x tablespoons houmous with crudités Herbal teas 3 litres of mineral water Fri Full-fat Greek yogurt with nuts and berries Vegetable ratatouille (left over from last night s tea) Oven-baked salmon with mixed veggies 50g mixed nuts (almonds, cashews, brazils etc.) Herbal teas 3 litres of mineral water Sat Scrambled eggs and smoked salmon Stuffed peppers with salad Pan-fried steak with salad of green veggies 1 x apple Herbal teas 3 litres of water 50g cashew nuts Sun 4 egg omelette with peppers, onion tomato and spinach Roasted vegetables and houmous Roast chicken with steamed veggies Houmous and crudités Herbal teas 3 litres of water 1 x apple Daily supplements: 2 x fish oil capsules or 1 tablespoon Udo s Oil with every meal 9
Lifestyle&Nutrition Shopping List Fruit and veg Shelves Salad bags Spinach Avocados Celery Peppers Mange tout Tomatoes Cherry tomatoes Sweet potatoes Aubergines Onions Courgette Carrots Shallots Broccoli Any other green veg Banana Apples Mango / melon Berries (or frozen, see below) Lemons (juice for salad dressing) Chillies Garlic Butternut squash Ginger Green tea / herbal tea Bottled water Cashew nuts Walnuts Any other mixed nuts NOT peanuts Olive oil Coconut oil Cider vinegar Brown rice Eggs Turmeric Cumin Fridges and Freezer Frozen berries (e.g. raspberries, blueberries, mixed berries) Plain houmous Chicken Steak Prawns Salmon Smoked salmon Natural Greek yogurt (NOT low-fat) 10
Recipes Breakfast Fruit smoothie Blend a handful of berries (your choice or raspberries, blueberries, blackberries) with 3 or 4 blocks of frozen spinach (defrost overnight in refrigerator) with a small banana and some rice milk or coconut milk. You could also include a handful of watercress and / or a little broccoli with this too! Omelette Use up to 4 full eggs, remember no milk or cheese please. Add in spinach, maybe a little onion, some chopped peppers and tomato to add to the flavour. Scrambled eggs and smoked salmon Scramble 3 or 4 eggs in a pan with a little freshly ground black pepper. Serve with smoked salmon (hot or cold) and a little sautéed spinach. Indicates suitable for home freezing 11
Lifestyle&Nutrition Lunches and dinners Stuffed peppers Ingredients (serves 2) 150g lean steak or turkey mince 1 fist full of brown rice (post workout ONLY) 1 cup of spinach 3 tsp. lemon juice 4 flat-bottomed peppers 2 tbsp. coconut oil Method Pre-heat the oven to 200 degrees Boil rice in a pan for approximately 22 minutes until soft (post workout ONLY) Heat oil in the pan for approximately 30 seconds Brown off the mince in the pan Chop up the spinach finely Once the mince is brown, add in chopped spinach leaves, rice and lemon juice give them a good mix Chop off the tops and de-seed the peppers Stuff the peppers with the mince mixture Place in the oven for approximately 10-15 minutes Serve with a big green salad Oven-baked salmon with mixed veggies Ingredients (Serves 2) 2 salmon steaks ½ onion, sliced 1 fresh chilli, chopped or 1 tsp. dried chilli flakes (optional) Salt and black pepper 1 tbsp. olive oil Method Preheat the oven to 200C/400F/Gas mark 6 Use a large piece of foil to line a baking tray with enough overlap to cover the salmon. Place the salmon in the tray and sprinkle the chillies, onion and salt and pepper over the top. Drizzle with olive oil and wrap the edges of the foil to seal in the salmon, leave a pocket of air so the salmon can steam in its own juices. Cook for approx. 25 minutes and serve with salad, roasted vegetables or stir fry. If you wish, you can add some cherry tomatoes, small broccoli florets and other mixed vegetables with the salmon before cooking to make an instant one-pot meal. This is great with a sweet potato post workout 12
King prawn curry Ingredients (Serves 2) 32 king prawns 1 lb. onions, finely chopped Coconut oil 8 oz. tomatoes, peeled and chopped 2 garlic cloves, finely chopped 2 oz. ginger, peeled and finely chopped ½ tablespoon turmeric 1 tablespoon ground cumin 1 green pepper, chopped 1 chilli pepper, finely chopped (optional) ½ pot natural yogurt (full fat ONLY include on rest days) Salt and pepper Method Sweat the onion in a frying pan with the coconut oil. When the onions are translucent, add the garlic, chilli, ginger and sauté for a minute before adding the turmeric and cumin. Stir in the yogurt, green pepper and the tomatoes. Fry the mixture for a few minutes and then add the king prawns and leave to simmer over a slow heat for 3 to 4 minutes. Season with salt and pepper. Serve with veggies, salad or rice post workout ONLY 13
Lifestyle&Nutrition Roasted vegetables and houmous Ingredients (Serves 2) Pumpkin or butternut squash, peeled and thickly sliced 2 carrots, halved or quartered into chunky wedges 2 peppers, roughly diced 2 courgettes, thickly sliced 8 shallots A few sprigs of rosemary 2 garlic cloves, crushed Salt and black pepper 2 tablespoons of coconut oil Method Preheat the oven to 200C/400F/Gas mark 6. Place the prepared vegetables into a large roasting tin. Place the herbs between the vegetables and sprinkle with the crushed garlic and pepper. Drizzle over the oil and turn the vegetables gently so they are coated in a little oil. Roast for 30-40 minutes or until the vegetables are tender. Serve with ½ tub of houmous. You can substitute vegetables or add additional vegetables that are in season. Sweet potato could also be added post workout only. NB: Serve with houmous ONLY on REST days Vegetable ratatouille Ingredients (Serves 2) 2 tbsp. coconut oil 2 onions, chopped 1 each of yellow, red, and green peppers, sliced 2 large aubergines, diced 2 large courgettes, sliced 2 cloves of garlic, crushed 700g tomatoes, skinned and chopped (or use 400g tin of tomatoes) Salt and black pepper 2 tbsp. chopped fresh parsley Method Heat the oil in a large saucepan. Add the onions and peppers and cook gently for 5 minutes. Add the garlic, courgettes, aubergine and tomatoes. Stir then cover and cook for 20-25 minutes over a low heat, until all the vegetables are tender. Season to taste. Sprinkle with the chopped parsley. 14
Serve hot or cold. Avocado and walnut Salad Ingredients 2 avocados, peeled, stoned and sliced 1 tablespoon lemon juice 3 handfuls of salad leaves, e.g. watercress, spinach, rocket 4oz walnut halves, lightly toasted For the dressing: 1 tablespoon walnut oil (optional) 1 tablespoon olive oil 2 teaspoons cider vinegar 1 teaspoon lemon juice Method Gently turn the avocado slices in the lemon juice to stop them discolouring. Place the mixed salad leaves in a serving dish. Arrange the avocado slices on top and sprinkle over the walnuts. Shake the dressing ingredients together in a jar with lid and drizzle over the salad. Butterfly chicken breast with salad or veggies Grill or fry chicken in coconut oil, use spices, chilli, garlic etc. to flavour chicken prior to cooking. Serve with salad or green veggies. You can add a sweet potato to this post workout only. Pan-fried steak with salad or veggies Pan fry the steak in coconut oil and serve with salad or green veggies. You can add a sweet potato to this post workout only. Roast chicken with steamed veggies Roast your choice of chicken in coconut oil and serve with steamed mange tout, green beans, broccoli and spinach. Post workout, sweet potato mash is fantastic with this! 15
Lifestyle&Nutrition My weekly meal plan Mon Breakfast Lunch Dinner Snacks Drinks Tue Wed Thurs Fri Sat Sun Daily supplements: 16
The legal stuff! Always consult a doctor or health care professional before beginning any new diet or exercise regime or should you have any medical issues. It is your responsibility to evaluate your own medical and physical condition, and to independently determine whether to perform, use or adapt any of the information contained in this document. Any exercise programme may result in injury. By voluntarily undertaking any exercise or nutritional guidance contained in this document, you assume the risk of any resulting injury. All nutritional information and recipes provided in this ebook are provided in good faith. Essential Starter Pack First Edition, January 2015 All trademarks reproduced in this ebook, which are not the property of, or licensed to the author, are acknowledged where appropriate. All content of this ebook is 2015 Martin Whitaker and OneTake Fitness & Nutrition No unauthorised reproduction or distribution by any means is permitted without prior consent. Unauthorised use / copying / distribution of this material may give rise to a claim for damages and/or be a criminal offence. 17