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Day 7

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Well you made it to Day 7

Please re perform the FIT TEST and see how your results have improved.

Take your measurements again and weight and record your results. Please Facebook me with your results I’m dying to know how you got on.

Today eat 3 protein rich meals but don’t add in any starchy carbs at all just stick to a high protein day with lots of veggies,

Try and get in another workouts of your choice as well to really get your body burning fat.

Very Excited to see your results today!


What do I do after the 7 days has finished?

Congratulations for completing the course I know its been intense.

The reason I drip fed the information on a daily basis was so you only had to concentrate on one day at a time. If you had all of the information in one go you probably wouldn’t of done it!

For many of you your body will be detoxified, others may need a little longer.

My suggestions…

Cheat Meal
Have a cheat meal at least every 7 days, if you feel you need it more go for 5 days. Enjoy  something you have really been craving and enjoy every mouthful but be warned you may have a food hangover if the food is rich and sugary. Your cheat meal may even give you an upset stomach as your body is now used to running on good clean and nutritious foods.

Dont have a cheat DAY only have a cheat MEAL.

Monitor this and see how you feel.

You can now continue to eat ‘clean” in the way we have been and reintroducing foods as you go seeing how they make you feel.


How to implement it into your Life

I do 2 x 18 hour fasts per week and a full 24 hour fast every Tuesday – Tuesday is my busiest teaching day and Im away from my desk for the longest time, I sometimes fast when I not teaching but I find it harder when Im at home all day. You have to experiment with which days work for you in your week.

Focus on eating good clean and nutritious food that help balance blood sugars and hormones. Get away from snacking and plan 2 or 3 nutritious meals per day – Cooking from scratch

If you need extra energy add starchy carbs within an hour of training. (High Intensity)


I still miss a coffee so if you do to go for an organic coffee – Clipper do a nice variety, drink a minimum amount of cups or save it for cheat meal.

Smash the Myths

1.Eating Small and Often is a complete myth.
Fasting is a positive – Gives your digestive system a complete rest.
Sweet fruits are not a dieters friend – Save fruits for cheat meals
Between 18 – 24 hours of fasting is the window you body will burn more fat.
You have to drink a minimum of 4 litres of water for a detox to really work.
Keep on taking Aliment Fish Oils and Greens Drinks the best supplements for Fitpros.

Good Luck and I look forward to hearing about your progress.

Need more recipes?

Take a look at our selection of Recipe Books HERE

Do you want to carry on with the KSFL programme?

Jump on to another HERE


Please share your results with us!

If you wish to feature in the blog please email: [email protected]