Hi Its Great to have you all on board for this 28 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 photo– THIS IS CRUCIAL TO MEASURE YOUR SUCCESS.

Workouts

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

3.Eat meal 2 and 3 at your usual times.

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 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 don’t 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

TIPS

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

Guidelines

1. Start the day with a protein rich breakfast

2. Only eat 3 meals – no snacking ths is crucial so eat plenty at every meal.

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.

9. If you have time to perform more than one workout then please do.

 

This first selection of workouts are for beginners and or have had injuries

 

 

 

 

 

These are more intense Workouts if you are fitter and used to exercise

 

Why do you get headaches on Detox

In particular, the first few days of a Detox diet, headaches are a very common symptom. In fact, a large percentage of people who go on Detox diets find that they get headaches the first few days. The headaches are due in part to withdrawal from addictive elements in our diets. The first few days of a Detox diet are a rather dramatic transition for most people and they are going “cold turkey” on many items they are accustomed to eating and drinking regularly. Even though these foods in many cases aren’t considered “Drugs,” there is still a withdrawal effect when we aren’t getting these items into our system. The headache you will likely experience is part of the withdrawal effect.
Coffee, in particular, causes a headache when we withdraw it from our diets. When we quit coffee, we get a headache.
The article “Beware the perils of caffeine withdrawal” by Judy Fortin explains why caffeine withdrawal causes a headache.
A doctor interviewed in the article states, “caffeine blocks receptors in the brain that can dilate blood vessels causing headaches.” Drinking caffeine constricts the blood vessels that reach our brain, and reduces the amount of oxygen going to our brain. When the brain realizes less oxygen is getting to the brain, it increases adrenaline, which is what causes a sudden boost of energy.
If possible it is a good idea to quit coffee before attempting your Detox diet. Otherwise, you will potentially be suffering symptoms from the coffee withdrawal at the same time as you experience the other Detox symptoms. If possible, at least dramatically reduce your coffee consumption in the days leading up to the start of your Detox diet. Chocolate, tea and soda also can be addictive in the same way as coffee as these items also contain caffeine. Quitting caffeine products can also cause people to be irritable. If you experience irritability during your Detox diet, it also very well might be because you are not getting exposure to the products you regularly eat and drink to which you may be addicted to.
Even if you aren’t addicted to coffee, you may get a headache during your Detox diet, especially during the first few days. When toxins are released they can cause muscle tightness. This tightness affects your head. Many people find that massage helps them great deal during a Detox. Also people who eat lots of dairy will have sinus related headaches during the Detox process. These people might have more mucus that needs to move out of the body.
To assist with headaches during your Detox be sure to drink lots of water. Water will help to flush out your system and reduce symptoms like headaches. Also a good rule of thumb is to begin eliminating foods and drinks that may be addictive days before your Detox diet begins. Instead of coffee, you might want to drink green tea in the week leading up to your Detox. Also eliminating sugar, caffeine, and alcohol in advance is a good idea.

Today Id like you to start forming the following habits.

1-   NO CAFFEINE AT ALL. Caffeine over stimulates your adrenal glands. The adrenal glands produce cortisol which is largely responsible for extra fat that covers the abdominals. Caffeine will also make you crave sugar and dehydrate you.

Herbal tears ARE allowed. Particularly Licorice and Tulsi tea which you can buy online
2-   DEVELOP A NEW morning routine- Upon waking up the first thing you need to do is grab a pint of BOTTLED water then do a workout.
3-   GET INTO THE HABIT of starting your day with PROTEIN. You see, protein has a small impact on insulin, carbohydrates (cereal, toast, fruit) have a big impact on insulin. Too much insulin leads to fat storage- especially around the mid section. A rise in insulin also means an energy drop and cravings for more sugar
So its eggs, meat or fish for breakfast and vegetable.
4-  You are NOT eating for PLEASURE, you’re simply eating for RESULTS” Pretty much everything you’re eating is due to your bodies response to it being POSITIVE in terms of health and  dropping bodyfat.
5-   Get 3 litres of bottled water in minimum. This is one of the most important habits. If you’re even slightly dehydrated, your body will refuse to give up fat
6-  Get to bed by 10:30 at the latest please. Getting to bed by 10:30 ESSENTIAL for health and fat loss.

Remember PMA
POSITIVE MENTAL ATTITUDE