STARTER PACK

You've signed up, now what?

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WELCOME

Welcome to Shardé Fitness!! 
So you have just signed up and you are rearing to go!! Good! Hold onto that motivation as it is what will keep you focus as your journey continues. Sometimes it may feel like there is zero motivation and everything is stalled, but that is what I am here for. All the questions you may have and to be your voice of reason when it feels like the results are not coming. Fatloss unfortunately is not linear, and as you will be exercising as well as following a nutritional plan, the scales may not give you a true reflection of how things are going. This page will be your go to guide to help keep you on track. Build your own personal Nutrition Plan. While a low calorie plan will work for most, long term weight loss and maintenance is a very specific balancing act, which needs to take your own personal routine, hormonal reactions and specific body composition into account. As a low-calorie diet will make most lose weight, it is the keeping it off that often goes wrong, as well as the remaining healthy while doing it. 

Body Measurements

HOW TO MEASURE YOURSELF

Step 1: Put on a sports bra and shorts 
Step 2:Take a picture of your full body in good light, front, side and back 
Step 3:Get a measuring tape 
Bust: Measure around your nipple line (in centimeters as these are smaller increments)

Waist: Measure around your navel line

Hips: Measure around the biggest part of your bum

Remember to record these in your diary along with the date. 


Step 4: Skip the scales!! However, if this is something you would like to track, hop on with no shoes first thing in the morning, then forget about it until your next measurement session – four weeks after your first class!! 
 

Image by Brooke Lark

NUTRITION

Okay, this is the part that 90percent of people struggle with, and while one can lose weight without exercise, you cannot lose weight without looking at what you eat. So this is a necessary evil for anyone looking to improve their body composition. 
But it does not have to be all doom and gloom. You can still eat what you like and not have that all consuming feeling of deprivation in order to lose the extra bodyfat. 
A few truths:

If you have been eating a lot of junk, you will get withdrawals.

You will crave sugar if you have been eating a lot of refined sugar and carbs. You will feel hungry at the start.

You will have to say no to things that will have been part of your everyday before.

If you have a nightly glass of wine, depending on your goals and your body’s reaction, you may have to abstain for a while.

IT WILL GET EASIER!!

  • You will no longer be hungry.

  • After the first 10 days the withdrawals disappear, and you have more energy You will feel amazing.

  • The cravings will disappear.

  • You will be able to add in some of the foods you have eliminated, depending on their effect on your body. 

Do's:

  • Eat at least 3 meals a day (it may seem like less food will mean a quicker result, but overall  it will be detrimental to achieving your goal)

  • Eat until you are satisfied every time

  • Try new foods or stick to the ones you like, it is up to you

  • Prepare your food or menu for the day or a few days ahead of schedule

  • Drink plenty of water, minimum 2litres Get creative with spices, but be careful of spice mixes as these often contain sugar. Franks hot sauce and mustard is your friend, ketchup....not so much. Watch your condiment intake, if in doubt stick to mustard.

Don't:

Skip meals