LT S

S
RE

6
ZING A
A FOR AM

WEEK
L

foundation
M U

program
O U R F O R
Y

success
guide
 INTRODUCTION

Transforming your body is more

than just a workout and diet
plan. If you want to achieve a
true transformation, you need to
have drive, commitment, motivation
and intensity. This program will
help you build the foundations for
ultimate health and fitness. I have
put this manual together to help
you improve your physical and
mental wellbeing.

There are
#1 NUTRITION

3 key factors that play into

successfully completing this
program:
#2
#3
TRAINING
LIFESTYLE
2 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE
This program is going to be a little
different to ones you might have tried
before or what you might think a program
needs to be to get great results. We are
going to cut through all the fluff, give you
just enough education to empower you
to make DRAMATIC changes, and set you
on a path that will allow you to adjust it to
your life and make individual adjustments
along the way.

What you won’t What you

get in this program… ARE going to get!
You aren’t going to get a meal plan. This program is going to create a solid
foundation of positive lifestyle changes,
I could give you one, but it wouldn’t be catered to
nutritional habits, and training.
your personal food preferences, your schedule, or
your individual nutrient needs. We will create a baseline that will deliver results,
and then the program is going to be adjusted to
Plus, in my experience, you probably wouldn’t
make sure that you are getting the results that
follow it all the time anyhow. We all like to think
you want. We will be working with you to hold you
that we will stick exactly to the plan—until life
accountable for your actions, create a structured
gets in the way.
system to deliver great results, and start building
You also aren’t going to get any extra positive habits that you can continue to use long
training sessions that will crush you. after this program is completed.

We aren’t going to ask you to perform hours upon

hours of exercise, or any of the typical things you
may see in other programs. However, you will be
required to put in hard work, maybe even a little
on your own, so be prepared.

WARNING!
A lot of the changes that we are going to ask you to make might seem
incredibly simple—probably a little too simple to get the results you want.

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 3

HERE ARE OUR
SECRETS...
1
We are going to ask
that you trust us!
That is a big thing to ask from most
people who have tried and failed
previously when taking care of their
mind and body.

THEY ARE SIMPLE! If you don’t trust us, this program

won’t work. Put your faith in us, give
us your best effort, and believe that

Usually it is the small, you will get the results you want. If
you do this, we will work as hard as
simple changes that will we possibly can to ensure that at
the end of this program, you look
deliver the biggest results and feel your absolute best and
have put the foundations in place
for us. With these simple for you to keep moving forward!

changes, we are going to Trust and belief are two

very powerful pieces of this
remove the biggest red flags programs success.
and habits that keep people

2
from losing the weight that
they want. The second thing
that we are going
to ask you to do is
be accountable
to yourself.
Sure, we are here to help you and
give you guidance when needed.

But, ultimately, you have to

take ownership of your actions.
Ultimately, it is you who must make
the decision to stick to the plan or
fall off the wagon.

4 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

 goal setting
101
If you are like most people, you There are lots of reasons to set a setting a goal. Make your reason
have set some goals before. The weight loss, fitness or lifestyle goal, big enough, and you will be diligent
problem is that you probably and I am not here to tell you what in your actions and success WILL
didn’t set them as well as you your reasons need to be to ensure HAPPEN.
could have to set yourself up for your success.
If it just isn’t a great time for
success.
It might be that you are incredibly you to be focused on your own
The first key to a goal being great insecure or unhappy with how transformation, that is still OK. Just
is making sure that it means you look, it might be that you be honest with yourself and know
something to you. It has to are worried your significant what kind of results to expect. The
motivate you, and there needs other doesn’t find you attractive results are an outcome of your
to be some internal or intrinsic anymore, or it could be that you actions.
motivation behind this goal to want more energy to play with your
If you need a bit of help digging
ensure that when things get tough, children after work.
into your goals, let us know, and
you stick to the plan. There is power in a reason when we will make sure to help you out.

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 5

 how to set your

GOALS
1. Make it specific! Use real When you write out your goal, and you have actions to help you
numbers or sizes to give you a here are some examples: reach the goal (exercise 3 times
specific target. per week).
POORLY WRITTEN GOAL:
2. Remember, setting great goals
Make it measurable! You I want to lose some weight. is a huge part of ensuring your
must have a way to measure
your progress and know when WELL-WRITTEN GOAL: success.
you have reached your goal.
I will weigh 75kg (8kg less Go ahead and write out your goal.
3. Make it action-oriented! than I do now) in 6 weeks. If you need help at any time we
Make sure when you write out are here for you, all you need to
your goal it is a positive goal AMAZINGLY WRITTEN GOAL: do is ask.
that is based on actions that I will weigh 75kg in 6 weeks If you run into trouble, try starting
you can take to reach it.
by improving my nutrition with a goal and then asking
4. Make it reasonable! This habits, getting more sleep, and yourself “Why?” five times to keep
digging to get the real answer to
sounds silly because I want exercising 3 times per week. your “What is my goal?” question.
you to shoot for the stars, but
you also have to set yourself Feel free to add in emotions to your Please use the additional goal
up for success. You may not goal such as “I will feel amazing setting sheet.
be able to reach your ultimate when I weigh 75kg…” as it adds
look or lose 50lbs in a few some positivity to your goal when
weeks, but you can get a good you read it.
jump start on it.
The keys here are you are
5. Make it time-based! You projecting that the goal will happen
have to set some deadlines (I will vs I want to), you are being
on your goal. This is why we specific (the exact weight), you are
run programs like this; your being positive (list the weight you
deadline is set for you. will be vs the weight you will lose),

6 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

what is the core 4?
The Core 4 is based upon the four pillars of health:

Hydration
1
– drink a minimum of 2.5L of
water a day. Your body will never let go of
body fat if you’re in a state of dehydration.
2
Goodness in – make sure you’re eating
plenty of fresh fruit, vegetables, lean proteins
and good healthy fats. Do not do what most
Water is the foundation of your health. people do and start removing foods before
you increase the good foods first. It’ll only
end in failure so make sure you’re giving your
body the nutrients it needs and once you do
this we can then focus on taking away some
of the bad stuff.

MOVE MORE
3
– attend a minimum of 3
sessions per week (within the facility or
online). If you can’t make three, top that up
4
SLEEP– rest, recuperation and recovery is
just as important as push, push, push so
make sure you get 7 to 8 hours sleep in any
with home workouts. 24 hour period.

To make this more fun I have set you a little challenge within this program. Here’s how it works:
Each component of the core 4 is worth 1 point, the goal is to get 4 points per day. There is no grey area and it is
simply just a yes or no answer as to whether that component of the core 4 has been met. The maximum number of
points a you can hit over the 6 weeks is 168. The aim is to hit 80% compliance which is 134 points.
Use the following Core 4 Checklist to complete this.

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 7

 body core 4 checklist
NAME:..................................................................................................................................................................... MONTH:.................................................................................

DAYS WATER IN GOODNESS IN MOVE MORE RESTFUL SLEEP TOTAL

Min 2.5 Litres 70/30 Exercise Min 7 hours

1
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5
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10
11
12
13
14
15
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17
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31

8 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

 When it’s all said and
done, the main goal is
to help you reach your
goals, but to do that

NUTRITION
we need to establish a
nutritional starting point
or baseline for you.

Most people will start fats. This means lean and healthy Many people avoid consuming fats
getting positive results by proteins, tons of vegetables, fruits because the media has scared us
simply sticking to these and only natural sources of fat. to believe that fat makes us fat
recommendations. From there, but essentially you NEED fat in
It is essential that you fulfill your
you can make adjustments with your diet. We hear it all the time,
nutrient palette. When we aren’t
us to make faster progress or fat is BAD for you! Drink skimmed
doing this we tend to crave poor,
overcome any plateaus that you milk instead of whole. Get fat-free
sugary foods and this is because
might hit. yoghurt instead of full-fat. Have an
we have a deficiency in either our
egg white omelette. Trim the fat
micro or macronutrients. We crave
off your meat and remove the skin
The Basics sugary foods when we are not
before you eat it!
The basics of this program are getting enough fat within our diet.
simple: eat real and wholesome We must ensure we are getting But is this really the best advice?
foods, avoid junk food, bad fats, adequate proteins, carbohydrates
most sugars and hidden carbs.
Simply concentrate on foods that
and fats in order to suppress Here are the real facts
about fat...
cravings. This can be done by
nourish your body and give it what consuming as much fresh fruit,
it needs to not just survive but vegetables and salad as possible;
THRIVE. lean proteins from both or either
animal and plant based foods as
We will be reducing our intake of
well as healthy fats (you will see
processed carbohydrates whilst
examples of these later in this
keeping our protein intake relatively
section).
high while eating only the healthiest

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 9

 it’s important to
understand that
eating fat does not
make you fat

Fat is really important and and seeds, grass-fed butter, animal In addition to trans fats, you also
replenishes the cellular fats (chicken, beef, pork), Omega want to stay away from refined oils
membrane and ultimately 3’s (found in fish), etc. that tend to be high in Omega 6’s
suppresses sugar cravings. (which throw off the ideal Omega-3
The “bad” kinds of fat you want to
Processed carbs, sugar and to Omega-6 balance) like peanut
stay away from are trans fats.
HFCS are what make us fat, oil, canola oil and vegetable oil.
so if we want to get leaner and Most trans fats that people
Now that you know what kinds of
healthier we’ve got to stop eat have been cooked up in a
fat you should and shouldn’t eat,
consuming these and consume laboratory kitchen where scientists
let’s talk about why the right kinds
more healthy fats. “hydrogenate” certain oils so they
of fat are GREAT for your body.
have a longer shelf life.
Plain and simple:
eating SUGAR makes us fat. Trans fats are found in a LOT of
packaged foods such as, baked
Now it’s definitely important to not goods, doughnuts, biscuits, cakes,
overeat on your healthy fats, as margarine, microwaveable meals
too much of anything will have an and a lot of fried foods.
impact on your waistline.
Basically look at your labels and if
Please keep in mind that the key you see anything labeled “partially
word is healthy fats. hydrogenated” or “hydrogenated”
get rid of it fast.
Healthy fats include things like
coconut oil, olive oil, avocado, nuts

10 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

 Healthy fats are
incredible for your body.
They are important for:

#1 making hormones

Replenishing the
#2 cellular membrane

#3 brain health

#4 energy levels

supporting your
#5 thyroid

#6 suppressing cravings

strengthening your
#7 bones

strengthening your
#8 immune system

reducing the risk of

#9 cancer

and the list goes on...

It is clear from the list
above how important it
is to consume plenty of
healthy fats.

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 11

 the
power of
protein
Protein is VITALLY important stuff, and can make you feel good Please fill out a food diary
throughout this program. You and look good.
see, our muscles are primarily
so I can review it and we
Good sources of protein: meats,
composed of protein (once you can really start getting the
chicken, turkey, fish, eggs. Be sure
take out the water) and we will
to go organic whenever you can. nutrition correct.
be working our muscles hard in
the training sessions during this
Yeah, What About The Calories?
program so we MUST supply the
raw materials needed to rebuild The component of nutrition I care
and repair from the workouts. LEAST about is the calorie levels.
More and more research every
Carb control is important for fat day says that calories are not as
burning, but it is equally important significant as we thought in the fat
that we keep our muscle and other loss battle. What is important: the
lean tissues well nourished to body’s hormonal environment (i.e.
increase metabolism. low insulin levels).
Protein also takes twice as much Really, I am more concerned with
energy to digest and assimilate you not eating enough (as that
than carbs and fat, and it can also KILLS your metabolism) than I
help keep you feeling fuller for am with you eating too much. So
longer. In addition it stimulates again, calories are pretty low on my
cognitive function. Protein is good list of fat loss concerns.

12 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

The best part about this
program is that we are
going to take care of the
training for you! Your
goal is to show up to our
facility based or online
sessions and put in the

TRAINING
hard work.

We shouldn’t have to motivate for a few short weeks, we are going does not have to be vigorous
you to do the exercises during to ask you to create the time and exercise it can be something as
the session; we will push you make training a priority. simple as a walk and we strongly
harder where necessary but turn recommend you get outside for at
For most people, we have found
up motivated and ready to work least an hour a day.
that 3-4 training sessions will do
hard to achieve your goals.
the trick and lead to great results. Many of you will spend many
It’s vital that you have the right hours sat at a desk in front of your
Keep in mind that we are looking
mindset when you attend a computer with your head down
for progress and not perfection.
session, remember what you giving yourself no rest to take care
We would rather see you be
signed up for when you agreed to of yourself. Continue reading to
consistent with your training than
do this program. see a number of ways you can look
burnout after a few weeks of
after your body and remain pain
We recommend a minimum of training too much.
free for those long days at
3 sessions per week however We suggest you take part in some the desk.
remember that the timetable is form of physical activity everyday
unlimited, we understand that not just on the days you are taking
everyone has busy schedules, but part in one of our sessions. This

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 13

 Mobilising the body refers to moving the
joints and muscles through a range of
different movements and dimensions to

1
lengthen and stretch muscles that get
locked up and tightened due to our jobs
and lifestyles. Spending lots of time in cars,
behind desks, and sitting down ensures
many of our muscles start to tighten and
stiffen, very often creating pain, niggles and
discomfort. The motilities contained in our
training sessions are designed to hit all the
major muscles and joints, move them through
all planes of motion and take the stress off
the joints. We will be doing these movements
each session to keep you mobilised and pain
free. They follow the very same functional
training philosophy and strategies as the

MOBILISE
resisted movement section below.

TO KEEP PAIN FREE

You simply must do resistance training to

help increase and maintain lean muscle mass.
Your muscle is your bodies best friend to
help you get in the best shape of your life,
for every pound of muscle on your body you
will burn an extra 50 calories of fat for free,

2
so it is important that we activate as much of
your existing muscle as possible, to do this
we simply must do resistance training. To get
your body in the best shape ever so that you
can move well and function well you need to
understand how the body functions.

Function refers to how the body was

designed to move, and what we wish it to do
each and every day. Traditional resistance
training is not functional in that it does not
perform exercises in a manner that we would
use and cross over into everyday life, it
tends to stiffen peoples bodies up, create

RESISTED MOVEMENT
niggles, aches and pains. This is because
the exercises are designed to grow muscle
rather than enhance the way you move each
day. The exercises contained in our training

is a must to get lean sessions are unique in that they are designed
to enhance the way you function and move

and move pain free

each day, but at the same time you will get
strong and lean, plus burn lots of calories
each session!

14 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

 strategies

Movement Patterns
Movement patterns refer to the sorts of ways
you move your body during exercise, as we have
previously mentioned tri-planar refers to movements
in all directions, sagital (forward and back), frontal
(side to side), transverse (round the corner). All of
the exercises that you will be doing incorporate
movements in all 3 planes. The aim behind the
program is to get the body to move better, if you can
move in all directions you will have less pain, more
mobility and better function which in turn will make
you feel better and look fantastic.
 1
challenge
(WITH SUBCONSCIOUS REACTION)

All the movements in the is governed by a subconscious as we have carefully selected

training sessions aim to reaction in the body according to movements that guarantee to fire
challenge the body and take where it is in relation to everything your muscles as the proprioceptors
advantage of something called else. This is great news when are feeding the muscles telling
proprioceptors. Proprioceptors looking to work your muscles as them they have to turn on, hence
are located all through out your you no longer have to think about you working your muscles. For
body, in muscles, in joints, in consciously trying to contract a example to fire the bum, take
ligaments, they feed information muscle when exercising, we have a large step forward, turn your
to your body outlining what is carefully selected movements toe in and touch the ground with
occurring so that your body and exercises that get you into your hands. Your proprioceptors
may compensate by contracting positions so that the body’s have just fed information to your
muscles to prevent falls and proprioceptors will fire and switch bum telling it to turn on or you
collisions. on muscles automatically. For will fall flat on your face. We have
example in a gym many people done the hard work and worked
Proprioceptors instruct muscles have great difficulty turning on the out what positions you need to
when to turn on according to the gluteus muscle (bum). They squat be in to take advantage of your
position your body is in relation to and lunge and still can’t seem to proprioceptors, all you have to do
the ground and gravity. This means fire their bum. Using the principles is the movements, your body will
most of our muscle contraction of function this never happens, do the rest.

16 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

 This concept lies in the heart of the
principles of the program, essentially this
means just do the movements that your
body feels comfortable doing.

2
If you feel any pain or niggles doing a
movement in any of these three planes, just
stop doing it and do the movement in the
other two planes. This means if you get some
pain forward or back (sagital) in a lunge, just
focus on side to side (frontal), and round the
corner (transverse). Just by working these
two movements you will automatically get
a cross over and improve the pain in the
forward and back (sagital) lunge. You want
to take advantage of your bodies successes
in the planes of motion that it likes and build
upon these, this will cross over and improve

ENCOURAGE
your weaknesses.

– BUILD ON SUCCESS

Fat burning does not burn fat! Training

in your fat burning zone does not help
you lose unwanted fat! Unless of course
you have three hours to spend a day
fat burning, the truth is no one has that
amount of time to spend exercising. The
fastest way to blow torch unwanted fat is

3
to do high intensity resistance and cardio
interval training.

So what is high intensity interval training

and why does it work?
High intensity interval training is when you
exercise as hard as you can manage for a
period of time for say 30 seconds or 1 minute
have a short rest period, before repeating
several times over. This has the impact of
raising your metabolism for up to seventy
two hours after your workout has finished.
With normal fat burning when you finish
your exercise your metabolism returns to its

HIGH INTENSITY normal state within two hours so you don’t

get to shed so many extra calories unlike
high intensity interval training. When we do

INTERVAL TRAINING
these type of intervals using both cardio and
resistance exercises the fat will disappear in
double time.

6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE 17

 The best part about this
program is that we are
going to take care of the
training for you! Your goal
is to show up to our facility
based or online sessions
and put in the hard work.

LIFESTYLE
Here are a few tips that can help you out:

1. Aim to get at least 7-8 hours 2. Stress management will 3. Create a support system. Use
of sleep a night. If you aren’t play a big part in achieving your family and friends to help
anywhere close to that right now, and maintaining mental and you achieve your goals if they
try to create a pre-bedtime ritual physical wellness. A stressed are aware of what it is you are
that helps you prepare for bed body will fight you every chance doing they are more likely to
and start working on going to it gets. Try some meditation or be supportive throughout your
bed 20-30 minutes sooner until deep breathing a few times per journey or may be even join you.
you reach that magic 7-8 hours. week. Even 5 minutes of this a
You can make small, incremental day can make a big difference
progress on this as well over the or use your walks outdoors to
course of the next 6 weeks. practice breathing into your belly
and taking your mind off all the
things in your life.

18 6 WEEK FOUNDATION PROGRAM SUCCESS GUIDE

HAVE FUN &
STICK TO
THE PLAN!
IN ORDER TO GET THE BEST RESULTS
AND THE MOST OUT OF THE NEXT 6
WEEKS, YOU HAVE TO STICK TO THE
PLAN! TRUST IN THE JOURNEY ITSELF,
AND TAKE IT ONE DAY AT A TIME.

WE’RE ALWAYS HERE TO HELP IF

YOU NEED ANYTHING. NEVER
HESITATE TO REACH OUT, THAT’S
WHAT WE’RE HERE FOR.

COMMITTED TO YOUR SUCCESS