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2stone+ Day1-4

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KSFL Warm up Ideas LITE from Rachel L Holmes on Vimeo.

KSFL HIIT LITE Fitness test from Rachel L Holmes on Vimeo.

HIIT Lite – Still get the results from Rachel L Holmes on Vimeo.

Monthly Maintenance 2 KSFL HIIT LITE Workout from Rachel L Holmes on Vimeo.

KSFL HIIT LITE Weights and Conditioning Workout from Rachel L Holmes on Vimeo.

Hi Its Great to have you all on board for this 21 days.

There is a whole selection of workouts here for you to choose from so have a browse and see which one is right for your level of fitness at this point

You have all of the shopping lists and I hope you have watched all of the instructional videos as they will help you so much in understanding exactly what you need to do.

Please take your measurements and photos and enter them into the group – THIS IS CRUCIAL TO MEASURE YOUR SUCCESS.


There are a selection of workouts for you to choose from. Ensure you do a workout every day.

Day 1/2/3/4-  Nutrition Plan

Lots of nutrients for the first 4 days and ensure you eat plenty and only 3 meals per day no snacking as we are aiming to control your blood sugar levels and regulate hormones.

Food –  I wont be giving you meals you can choose your own meals from the shopping list today.

  Morning  Instructions

1.As soon as you wake up perform tone of the workouts – choose the right one for your fitness levels

2. Eat Breakfast/Meal 1

This is to give you an idea

Meal 1

You must start your day with a protein rich breakfast e.g 3/4 egg omelet with spinach, peppers.

Meal 2
Meat or Fish with TONS of green veg as much as possible. Green veg is the key today.

Meal/Feed 3

Meat/Fish with tons of Greens as above

Minimum of 3 litres of bottled water

Herbal tea – Licorice tea is great until 3pm then switch to Tulsi tea would be perfect if you dont have use green teas but make sure it caffeine free (Licorice and Tulsi help manage Cortisol)

Typical Day for Rachel

Meal 1 – 4 Egg Omlette with spinach/courgettes/water cress/

Meal 2- Slow Cooker 4 Chicken Thighs with Spinach, Green Beans, Kale, Purple Sprouting Brocholli

Meal 3- Cod with Same Veggies as above

3 Litres of water.
Licorice Tea until 4pm then Tulsi Tea for evening

Bed by 10 – 1030pm


Eat PLENTY make sure you are full on your veggies.
Dress your Veggies with Balsamic and Virgin Olive Oil.


1. Start the day with a protein rich breakfast

2. Only eat 3 meals – no snacking

3.Eat as much green veggies as you can.

4.Vary your meals and food choices through the week.

5.Perform your workout as soon as you get up.

6.Follow each days instructions to the letter and you r results will be phenomenal

7.Bed by 10/1030pm

8.Drink as much water as possible to aim detoxification.



KSFL HIIT LITE WORKOUT for KSFL’ers who have any joint problems or are just starting out