Prep Day

Welcome to the 12 Week Nutrition Course!

Here’s the breakdown of how the nutrition course will work:

Weekly Topics

To throw everything at you on day one is going to be overwhelming, leading to poor adherence and confusion. Each week, I will drip feed topics for you to focus on. Slowly (but effectively) building the habits required for long term results. You will receive email reminders each week to log in to your “Student Portal” through Systeme.io. Please read through each topic and only hit “Complete” once you have understood and done the required task (if required). Example: On Day 1, I’m asking you to take your initial photos/clothing fit, don’t hit complete until you’ve done that. I will be asking for the majority of the tasks, once complete, to be sent to me via email, giving you plenty of accountability, and so I can make sure it’s been done properly.

Monday - Check-In

I will be asking for your weekly check in via the Whatsapp group every Monday. This is a great opportunity to work on your own personal struggles that may have come up, share your wins with the group, and also where I will be holding you accountable.

(Week 1 will be slightly different)

Wednesday - Q&A

Wednesday will be a Q&A not only for the current topic but anything you’d like to discuss. Topics that require a longer discussion will be posted via video or recordings.

Friday - Reminders For The Weekend

On Fridays, I will be reminding you what your focus point is and keeping you on track for the weekend. Especially important for the weekend warriors out there!

First Tasks

Let’s get to your first tasks… we’re looking at where your body composition is currently.

Task 1 - Photos

Take full body photos in tight fitting clothing/swimwear/underwear.

Front, back and sides. In good lighting. Stand with good posture but do not tense up/suck in.

If you don’t feel comfortable sending me these photos, that’s absolutely fine, just make sure you get it done.

Also, find an item of clothing that used to fit you but doesn’t anymore. This is a fantastic indicator of inches lost without having to take measurements, which are usually quite inaccurate. Head to Primark or similar to buy some cheap clothes a size down if you don’t have anything in your wardrobe.

Example: Jeans that barely fit at the moment, but in 12 weeks will button up with ease!

Task 2 - Weigh In

Weighing yourself on scales gets a bad reputation.

Confusion over gaining muscle vs weight loss vs water weight etc..

We must be honest with ourselves.. If you lose enough body fat, you WILL weigh less over time.

You simply can’t put on muscle at a rate anywhere near that you can lose fat.

Some days you might be heavier for various reasons, but ultimately that trend in weight will come down over time.

Day-to-day fluctuations can and should be ignored, but bi-weekly averages are very important.

Weigh yourself in the morning before consuming any food/water as soon as possible.

Let’s Do This!

I’m excited to work with you and see your progress!

I’ve become interested in helping people with nutrition more than ever over the past months.

Mostly because I have personally struggled since becoming a Dad.

It took 3 years to sort myself out.

I was battling against myself, trying to do things the way I had in my 20’s.

My environment is completely different now with a small family.

I needed to focus on my current situation and habits/environment over forcing what wasn’t working.

And it feels great to be out of that hole.

And to tell you the truth, it wasn’t that hard once I switched my focus/mindset.

I want the same for you.

Easy fat loss that lasts.

You’re going to do awesome, just make sure you carve out some time each week to properly focus on the task ahead, ask lots of questions, and don’t ghost me!

I’m genuinely excited to help you, but I can’t if you don’t communicate.

Thanks, Dan