Do you need to lose weight? Do you want to eat healthier, and feel healthier? Do you want to be in the best shape of your life? If you answered yes to these questions then you’ve found the secret to weight loss, health and fitness with this Ultimate 30 day Transformation Programme.

Work Smarter Not Harder
If you’ve tried all the other diets and have had trouble sticking to them or just gained the weight back, then the Ultimate 30 day Transformation Programme is the plan for you. This plan not only gets your body burning fat, it also gets your muscles moving and the foods aren’t ‘diet’ foods, they are regular whole foods that nourish your body so you don’t feel hungry. Most diet plans only work as long as you stick to the diet, day in and day out, not this one. After your initial 30 days on the Ultimate Weight Loss Plan you’ll not only have lost fat, you’ll also have gained muscle and started eating real foods that promote health and help your body regulate weight, naturally.

The Ultimate 30 day Transformation Programme avoids the common pitfalls of ordinary diet plans, as it is uses foods that are specifically chosen to keep your body fuelled while you exercise and lose weight, at home without going to the gym or eating expensive foods that don’t fill you up. You’ll enjoy 3 nutritionally balanced meals every day and have plenty of healthy tasty snacks to eat whenever you feel hungry. Even though you’ll be eating healthy home cooked meals, you won’t be spending hours in the kitchen cooking complicated meals. We’ve made the meal plan easy to use and have included recipes and shopping lists to make cooking and weight loss easy. The time you save thinking about what to eat or how to cook it, can be spent exercising and enjoying the amazing results of your weight loss.

Why it Works
The Ultimate 30 day Transformation Programme includes:
• The 30 Day Meal and Exercise Plan
• Weight and Exercise Maintenance Plan
• Recipes and Shopping Lists

The Ultimate 30 day Transformation Programme works because we’ve developed a long-term weight control plan that works for you and your lifestyle. Once you’ve completed the 30 Day Plan, we’ve included our top tips for living a healthy lifestyle that helps you maintain your weight and your fitness. The Ultimate 30 day Transformation Programme works because it keeps the weight off for good. You can maintain your ideal weight because we’ll teach you how to stick with your healthy eating and exercise habits every day.

While you are on The Ultimate 30 day Transformation Programme you will consistently and steadily lose weight and learn what foods to eat for your body, and you’ll see the results in the first week. You’ll gain the support of your family and friends as they see your amazing transformation.

Take the Guesswork Out of Losing Weight
The plan is broken into 4 separate weeks, with each week having a goal and a purpose, this modular format allows you to revisit any week of the plan or to repeat each week as many times as you want to achieve the results that you want. Each week you’ll learn new things about how your body works and how food is used as fuel. Once you know what food is doing in your body, you’ll step off the weight roller-coaster. Not only will you lose weight, you’ll have more energy, no more blood sugar highs or lows and your body will be leaner and fitter than ever before.

This isn’t a diet, it’s a plan to help you achieve your goals, your way. There’s nothing to wait for, you can start today.

Frequently Asked Questions
Although a 30-day plan, upon purchasing the Ultimate 30 day Transformation Programme you will have lifetime access to the course materials.

Course Syllabus

• The 30 Day Meal and Exercise Plan
• Weight and Exercise Maintenance Plan
• Recipes and Shopping Lists

The 30 Day Meal and Exercise Plan

Introduction
Why It Works
Tips for Success
Goal Setting
Supplements to aid The Ultimate 30 day Transformation Programme
Omega 3 Essential Fatty Acids
Multivitamins
Fibre
Week 1 - Fat Adaptation
Week 1 Meal Plan
Exercise During Fat Adaptation
Fat Adaptation Training Schedule

Week 2
Week 2 Meal Plan
Week 2 Training Schedule

Week 3
Week 3 Meal Plan
Week 3 Training Schedule

Week 4
Week 4 Meal Plan
Week 4 Training Schedule
Maintaining your Weight Loss
Long Term Goal Setting
Ultimate 30 Day Weight Loss Success Tracker

Weight and Exercise Maintenance Plan

Warming Up
Chin to Chest and Ear to Shoulders
Shoulder Shrugs and Arm Circles
Side Stretch
Forward Fold
High March
Plank
Air Squats
Cardio Workouts
What’s My Maximum Heart Rate?
Why it’s Important to Use 60% to 70% of Maximum Heart Rate
Why it’s Important to use 80% to 85% of Maximum Heart Rate
Core Workout
Basic Crunches
Side Crunch
In and Outs
Kicks
Bicycles
Plank
Side Plank
Strength Training
Dumbbell Row
Squat
Push Press
Bench Press
Deadlift
Strength training Session 1
Strength Training Session 2
High Intensity Training (HIT)
Mountain Climbers
Burpees
Tricep Dips
Knee to Chest Squats
Fat Adaptation Training Schedule
Week 2 Training Schedule
Week 3 Training Schedule
Week 4 Training Schedule

The 30 Day Meal Plan, Recipes and Shopping Lists

Week 1
Meal Plan
Shopping List
Week 2
Meal Plan
Shopping List
Week 3
Meal Plan
Shopping List
Week 4
Meal Plan
Shopping List
Portion Sizes
Food List
Nuts and Seeds
Proteins: Red Meat, Pork Poultry, Eggs
Fruits
Dairy
Carbohydrates

Superfoods
Antioxidants
Superfood
Checklist

Natural Fat Burners
Herbs
Spices

Recipes
Tuna and Cheese Omelette
Banana & Egg Pancakes
Delicious Scrambled Eggs with Salmon
Baked Eggs with Colourful Bell Peppers
Egg Muffins: Many Variations & How to Make them
Turkey Quinoa Hash
Boiled Eggs & Sausage
GF Granola
Super Green Smoothie
Red Berry Smoothie
Avocado Smoothie

Snacks
Trail Mix
Jerky
Fruit
Vegetables

Lunch
Simple Vinaigrette
Vegetarian Salad Base
Tuna Salad
Egg Salad
Chicken Salad
Spicy Beef Salad
Greek – Style Chicken Salad
Lettuce Wraps
Turkey and Avocado Rolls
Salmon Cakes
Roast Chicken
Avocado & Shrimp Lettuce Rolls

Soups
Basic Vegetable Soup
Broccoli and Cheese
Curried Pumpkin Soup

Dinner
Spaghetti & Meatballs
Baked Fish & Vegetarian Chips
Mediterranean Chicken with Roasted Vegetables
Delicious Chicken Burgers Stuffed with Feta Cheese
Healthy Beef or Chicken Stir Fry
Chicken Teriyaki with Pineapple
Marinated Tuna Steak
Spicy Herb-Grilled Salmon Steaks with Green Beans
Crispy Tilapia Fillet with Grilled Asparagus
Pork with Mustard Sauce & Salad
Stuffed Sweet Potato
Vegetarian Lasagne
Chicken Parmigiana and ‘Noodles”
Fish ‘Tacos’
Pork Chop with Fried Apples & Peas
Chicken Stuffed Zucchini with Salad
Tex Mex Chicken
Portobello Pizzas

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