The 4 Step Plan

The 4 Step Master Plan is your easy to use guide to creating a beautiful body shape and eliminating aches and pains.

Step 1 - Goal setting

What do you want to achieve? Lose weight, eliminate back pain, tone and shape your body? Overhaul your diet and lifestyle?
Write your goal down on a piece of paper - commit it to reality not just a thought!
Set a realistic time frame - If you have never tried to exercise before setting a goal of trying to run a marathon in 4 months is setting you up for disappointment more often than not.
On the reverse of the piece of paper - jot down everything you can think of that needs to be done for you to achieve your goal. It doesn't matter at this point about the specifics of how to, just write action steps down or a "To Do List".
Prioritise this list by identifying the things most important that affect your major goal into a logical order. What needs to be done prior to something else, for example, you need to resolve the nagging knee and back pain prior to joining a .... The Movement Lifestyle Holistic Lifestyle Coaching Assessment Form (fill out the red box) will also really help you prioritise your efforts here.
You now have a logical prioritised list. On there will no doubt be things that you need specialist help with but you can address each point in turn and experience a smooth transition towards your goal. This method saves a lot of time, effort and disappointment as you are managing the goal by detachment, by planning it out ahead when you can take a more objective view.
See each point to conclusion until starting the next point on the list.

Step 2 - Assessments

Movement based / Nutritional based / Lifestyle based tests are done with you to establish what needs balancing in your body to achieve your goal.

Are you balancing carbohydrates, proteins and fats?
Do you have adequate posture and balance through the muscles of the body?
How much water do you drink?
Do you have tight aching muscles and joints?

To help you along the way you can access your free Nutritional and Lifestyle Assessment by using the form from step 1. Here it is again, just remember fill in the red box to get access to it.

Step 3 – Plotting your course

Plotting your course straight to your goal and avoiding the rocks!

At this point it is time for me to sit down and analyse how a client will get the most effective results based on their assessments so I need to look at all their movements, diet, lifestyle, hormonal and emotional stresses on the body and plot a course from where they are now to their end goal.

Using your Holistic Lifestyle Coaching Form you can do the same by following the points in step 4 when you see a moderate or high score on your report. The report is automatically generated when you finish the questionnaire.

Step 4 – Taking action

Using the 4 Step Master Plan works really well because it prioritises your goals and enables you systematically to work on the most important aspects of your goals to help maximise your goal achievement.

If you have a moderate high score follow the tips below and address the appropriate sections on the form from left to right. For example, if I have a high score on You Are What You Eat then work on this section before moving onto the sections on Stress or Sleep.

You are what you eat

Eat whole fresh food preferably from an organic source
Avoid all pasteurised dairy products, white table salt, white refined sugar and white flour or products made with these things.
Rotate your meals every four days - for example if you eat chicken on Monday don't have it until Friday.
Drink 3% of your body weight (Kgs) in litres per day. If I was 100kg I would drink 3 litres per day.

Stress

"Disease is the manifestation of internal disharmony"

To manage stress you must:

First of all you need a low score in the You Are What You Eat section to take stress of the body there.
Set goals and prioritise them in a list and only work on the high priority tasks. Many of my clients and myself too, have too much to do and not enough time to do it. This can be incredibly stressing but sticking to the high priority tasks helps manage this.
Set aside quiet time daily to allow your mind to wind down. Practical meditation is quietening of the mind an easy way, examples are, gardening, dancing, cooking, walking in nature, singing or playing a musical instrument.
Identify your major stress and set a goal to eliminate or modify the situation to one that will be more productive.

Sleep Cycles

Sleep and wake with the sun - getting to bed by 10.30pm 5-7 nights a week is very important if you are going to create a healthy body. Your hormones are linked to the sun.
Avoid caffeine after lunch - caffeine will stay in your system for long periods of time and this certainly will disrupt your attempt to have an early night.
Dim the lights 2 hours prior to going to bed - create your own sun set inside otherwise your body will thinks its midday and time for action! You Are When You Eat
Eat every 3-4hours to manage your blood sugar levels
Snacking is great - as long as what you snack on is healthy and balanced. I tend to have 2 snacks a day, one between breakfast and lunch and the other between lunch and dinner.
Try to avoid having your largest meal last thing at night - You’re feeding yourself energy but going to lay down for 8hrs. Having said that your last meal of the day should still be balanced to help you balance blood sugar throughout the night otherwise you'll wake up looking for food.

Start with these tips the basic foundations to a healthy eating habit and stick to them for at least 3-4 weeks before analysing how much different you feel. If you are still having problems after this then you may need to dig a little deeper which I will help you with. Simply send me an email with questions and I'll be willing to help.

Weekly Tips Sheets

For additional help the weekly tips sheets that I send out are a great way to implement small useable bits of information - simply leave me details and you can start benefitting from the great information.

For more on this see the Movement Lifestyle Mind Map
or contact Adam on 07793 766000

Spend just 20 minutes completing our FREE Health Assessment and get a personal report from your coach! For FREE 10 day access to the members only training area, complete the quick registration form below, or call us now on 07793 766000

Call NOW or sign up below to receive:
- Access to free video based
  programme
- Free report on avoiding common
  mistakes
- Regular email newsletter, packed
  with tips
- Free assessment worth £90