Hi my name is Callan and above you can see me with my beautiful family. I wanted to introduce myself so that you know I am not just some fresh coach with no idea and why I am so passionate about helping fellow dads get in the best shape of their lives. I have been coaching people for over a decade and started my journey in the Health and Fitness Industry as a Navy Physical Training Instructor in 2011. After having my daughter in 2017 I really wanted to help dads get in great shape because time and time again I kept hearing the same struggles: ● Too tired ● Don’t have enough energy to keep up with the kids ● Aren’t happy with the way they look or feel ● Or even worse, have health issues and want to be around for a lot longer. For me, one of my main mottos is that the best asset we can give our children is a healthy lifestyle and how do we do that, by leading from the front. Yes we can give them houses, cars and cash but it all means nothing without health. 1 Our aim this week is to change how you think about health and weight loss and to teach you some powerful habits that will aid you in your journey towards your goals. Before you start make sure to take your weight and do a measurement of you stomach and hips, I recommend doing your weigh in first thing in the morning, with measurements make sure that your tape is even all the way around and hasn’t fallen at the back. We’ll give you your first habit in tomorrow’s video, but before then, we would like to share a couple of insights about how this will be different from anything that you’ve tried before. DAY 0 - THE NEW APPROACH VIDEO DIETS vs LIFESTYLE First, let’s talk about the difference between a diet and a healthy lifestyle . Dieting has become the regular approach to weight loss in today’s busy world. It attempts to answer the question “How do I lose weight?” and usually involves making dramatic changes, like: - Giving up all your favourite foods which can lead to cravings - Eating small portion sizes which can leave you feeling hungry - Or exercising for hours every day which might be too draining Most dieters can’t keep it up for long. Results only last as long as your dedication to the diet, which for 96% of people, breaks in less than 2 years. Dieters find their weight goes up and down as they desperately try to gather the willpower and determination to continue. This is where the term “yoyo diet” comes from. 2 The other, less travelled path is a healthy lifestyle. This approach places the focus on simple habit changes that fit easily and enjoyably into your lifestyle. These habits become your new normal, rather than a short-term change. A healthy lifestyle answers a more important question: “How can I lose weight and keep it off ?” DEPRIVATION vs POSITIVE FRAMING Another key difference that we use is a teaching style called “positive framing”. Diets use negative framing. They tell you which foods to avoid, which foods are naughty, or which ones make you gain body fat. Research shows we move towards what we think about. If you’re told not to think of a black cat, you can’t help yourself. You’re probably thinking about a black cat right now? Well it works the same way with food. Being told what we can’t have just makes us want it more. Most diets demand that you cut out some items, or even entire food groups like sugar and carbs, in order to lose weight. This is where cravings become a big problem and we soon feel like failures after indulging in them. Using positive framing, we’ll give you positive habits and foods that you can add into your day. 3 These foods will help you feel good, lose weight and keep you satisfied between meals. We’ll switch the focus away from avoiding the so-called bad foods and instead place the focus on the balance of all the good foods you to eat. This approach has played a huge part in our members’ success. Previous participants of this challenge typically report two main things: 1. They found it far easier and more enjoyable than they had expected it to be. 2. Despite how easy it was, they were thrilled with their results. So that’s it for today. We hope that you are as excited about the week ahead as we are, and we’ll be seeing you for your first habit tomorrow. 4 Welcome to the first day! Your 7 Day Challenge will look to build on your habits each day. Consistency over perfection is the key to reaching your goals. We’re here to give you your instructions for Day 1 of the 7 day Challenge.. DAY ONE - GET YOUR VEG IN VIDEO TASK 1 – 2 CUPS STEAMED VEG AT LUNCH AND DINNER Your first challenge is to eat 2 cups of vegetables with lunch and dinner. You could also spread them out over the entire day. For now, it’s completely up to you! Vegetables are the cornerstone of any health and weight loss program which is why we are prioritising them as your very first task. There are 3 key reasons why: 1. The first is that vegetables are packed full of healthy vitamins, minerals and phytochemicals which prevent nutrient deficiencies and stave off diseases such as cardiovascular disease and cancer. In short, they help us to feel good. 2. The second reason is that vegetables are high in water and low in calories so you can eat loads of them and they tend to displace more processed foods from your diet, which are higher in calories and lower in nutrients. 3. The third reason is that veggies are great for appetite suppression due to their high fibre content, so they minimise the need to snack between mealtimes. For Day 1, just focus on having the 4 cups of vegetables. Apart from that, you can eat whatever else you like such as fruit, lean proteins, carbs and healthy fats. 5 TAKING IT SLOW We understand that you’re really excited and that implementing only 1 habit on the first day might seem a little slow. Keep in mind that research shows adding more than one new habit at a time is usually overwhelming, leading to more failure. That’s because we need time to focus on new habits so we can hardwire them into our subconscious mind. We’re taking things slow to guarantee success. Ok, so now you know what to do, it’s time for you to get into it! We’ll be back tomorrow to give you your second lesson and you’ll continue to build more habits throughout the week. Good luck and remember to enjoy the learning process! We look content, so they minimise the need to snack between mealtimes. For Day 1, just focus on having the 4 cups of vegetables. Apart from that, you can eat whatever else you like such as fruit, lean proteins, carbs and healthy fats. 6 Welcome back Day 2 of the 7-day Challenge! Yesterday’s task was to eat at least 4 cups of vegetables. We hope you enjoyed mixing up your plate with a wide variety of tasty and nutritious veggies. DAY 2 - DON’T SKIP BREAKFAST VIDEO TASK 2 – DON’T SKIP BREAKFAST Your second habit is to not skip breakfast, there are so many people who do this. There are 3 main reasons: 1. The first is that despite what you may have heard, breakfast is often the least healthy meal of the day. Most breakfast options have very little lean protein or vegetables. Instead, they contain processed carbohydrates with added sugars such as boxed cereals or toast. These meals are often calorie dense but not very appetite suppressing, so you feel hungry soon after eating them. 2. The second reason is that we want to get some protein in first thing in the morning because when we are in a caloric deficit (consuming less calories than we need) which is what’s required to lose body fat, we don’t want to lose muscle, as the more muscle we have the more calories you can burn sitting around doing nothing. 3. The third reason is all about willpower ! If we don’t have anything at breakfast, we are more likely to go for that sugary snack mid-morning before lunch, plus have less energy and focus. 7 WHAT ARE YOUR OPTIONS? If you are busy and don’t have much time in the mornings, I recommend prepping ahead of time or grabbing something easy. ● Pre boiled eggs ● protein shake ● Smoothie ● Omlette ● Piece of fruit and a yoghurt such as Yo-Pro (High Protein) ● Overnight oats (plenty of recipes on google) KEEP BUILDING ON YOUR HABITS We want you to continue having your 4 cups of veggies each day (so remember to stock up on a variety of colourful vegetables if you haven’t already!) but now you will also get your eggs in at breakfast. So now you know your second task, so that you can start building that second habit! It takes skill and focus to reach your goals, and the best way to develop your skills is to build good habits around them. Good luck and we’ll see you again tomorrow! 8 Welcome back! How are you feeling after the last 2 days? If you’re like most people, then you’ll already be noticing some positive changes from eating more vegetables and having a good breakfast. It’s well worth taking some time daily to assess how you feel and if you’re noticing any benefits, such as a clearer head or better energy levels. These insights will keep you motivated! DAY 3 - DRINK 2.5 LITRES OF WATER VIDEO TASK 3 – DRINK 2.5L OF WATER Ok, it’s time for your third task, which is to drink 2.5 litres of water a day. You‘ve probably heard many times before that the human body is largely made up of water, however most people are unaware of the benefits of staying well hydrated. Not only is adequate fluid intake extremely important for health, it also plays a large part in weight loss. 9 Here are the main reasons why: 1. Drinking water replaces beverages that have refined sugar and high calories, like soft drinks, fruit juice, or alcohol. 2. It aids with appetite suppression. 3. Prevents muscular and mental fatigue, allowing us to be more active. 4. It’s important for optimal brain function 5. Improves mood, concentration and motivation. 6. Reduces headaches and brain fog 7. Keeps us regular – reducing constipation 8. Finally - research indicates that maintaining fluid levels slightly increases metabolism, meaning that we burn more fat. Drinking water is such an important healthy habit, but it’s easy to get swept up with our busy lives and forget to drink it. So, here are some useful tips to help you succeed ● Start drinking first thing in the morning when you wake up. ● You don’t want to drink too much at night and ruin your sleep with trips to the toilet ● Keep water close by - if you can see the water nearby, you are far more likely to drink it. ● We recommend you break this task into small chunks. Drinking two and a half litres per day may seem like a lot, dividing it down into 10 x 250ml glasses feels more manageable. ● An example of a successful strategy is to drink a glass when you wake and then have one every 90 minutes thereafter, and you will hit the target by the end of the day. Well that’s it for today, enjoy today’s task! Remember to continue with your 4 cups of vegetables each day, and get that breakfast in. Keep up the good work and we’ll see you tomorrow. 10 Welcome back and congratulations for your continued dedication to this new healthy lifestyle approach! So far, you’ve implemented a healthy breakfast, increased your intake of water, and introduced a lot more colourful, tasty vegetables into your meals. You’re likely noticing positive changes such as: ● Reduced cravings between meals. ● More stable energy levels ● Better focus. So what’s next? DAY 4 - EAT LEAN PROTEIN AT LUNCH AND DINNER VIDEO TASK 4 – EAT PALM SIZE OF LEAN PROTEIN AT LUNCH AND DINNER One of our absolute favourite habits – lean protein! Your next task is to eat 2 PALM-worth of lean protein each day. This is such an important habit with regards to weight management because of the impact that lean protein has on metabolism and appetite. Proteins are essential for life! They play a vital role in hormone and enzyme production and are critical for bone and muscle health. Countless studies show that optimal protein intake is important for weight loss. 11 There are 3 very powerful reasons: 1. The first is that protein keeps us satiated, or full , between meals. So, it makes it easier to manage our cravings and reduce snacking. 2. The second is that protein is critical for developing and repairing lean muscle tissue which boosts your metabolism. Without enough protein in the diet, the body can eat into its own protein stores, like the muscles, for energy. So, it’s not just that having protein boosts metabolism. Not having it will actually lower your metabolism 3. The third reason is that protein has a higher thermic effect than both carbs and fats. When you eat protein, approximately 20-30% of those calories are burned up during the digestion phase. For carbs it's about 6-8% and for fats only 2-3%. More protein increases your Thermic effect overall, leaving less calories to be stored as fat after meals. Alright then, that’s it for the science for today! SOURCES OF LEAN PROTEIN Now that you know the benefits of protein for weight loss, let’s define what a lean protein is and what it isn’t. Some good examples of lean proteins are: ● White fish – grilled, baked, poached ● Tinned tuna/salmon in springwater ● Skinless chicken breast ● Turkey breast ● Kangaroo ● Lean beef cuts like rump or fillet steak ● Lean mince ● Lean lamb ● Lean pork ● Shellfish such as prawns ● Egg Whites ● Whey protein powder 12 Some examples of protein sources that are not lean are: ● Sausages ● Bacon ● Salami/Deli Meat and ● Lamb chops Whilst they do have some protein in them, because they’re too high in fat we do not consider them sources of lean protein. If you’re a plant-based eater, it can be a little more challenging to find complete lean proteins, however it’s still very achievable if you know how to do it. Your best options are: ● Legumes such as beans and lentils ● Whole grains which are higher in carbs than fat ● And nuts and seeds, which are higher in carbs than fat ● Using a plant-based protein supplements such as pea or brown rice protein powder is an excellent way for vegetarians or vegans to increase their protein intake without adding further to their carb or fat intake. ● Low fat cottage cheese ● Egg whites ● Tempe, tofu ● Quorn ● Seitan ● Nutritional yeast 13 HOW TO MEASURE YOUR PROTEIN Here are your instructions for completing this task. Take your hand and scrunch it into a fist - this will be your handy tool (pun-intended) for approximating how much lean protein to have in each of your meals. Have one fist-sized serving of lean protein with lunch and one fist with dinner and you will hit your daily target. That’s it for another day. Remember to continue with your 4 cups of veggies, don’t skip breakfast and 2.5L water intake! We look forward to seeing you back here tomorrow. 14 Welcome to day 5 of the 7-day Challenge! We hope that you are enjoying the process of learning new habits and developing your mindset around nutrition. DAY 5 - EAT 1 SERVING OF FRUIT EACH DAY VIDEO TASK 5 – EAT 1 SERVING OF FRUIT Your new habit is to eat 1 servings of fruit per day. Now, certain weight loss programs have given fruits a bad name because they contain natural sugars in the form of fructose. Despite this, research clearly shows that eating fruit has powerful health and weight loss benefits. The Harvard based Health Professionals Follow-Up Study has observed over 100,000 nurses and health professionals for 14 years and found that whole-fruit consumption is linked with reduced body fat and reduced risk of type 2 diabetes. Other studies have demonstrated that fruit consumption lessens the risk of cardiovascular disease and cancer. These are the number 1 and 2 causes of death worldwide! 15 Why is fruit healthy? 1. Firstly, most fruits contain between 80-90% water. Even bananas are at around 75%. The high-water content means that fruit is quite low in calories per bite – a great thing for weight management! 2. Secondly, fruit contains high amounts of fibre which improves digestion and appetite suppression. Fibre also assists with maintaining cholesterol levels. 3. Thirdly, fruits are high in vitamins and minerals that promote optimal health. Potassium for example, which is found in many fruits, balances excessive sodium from processed foods, controlling our blood pressure. 4. Lastly, eating fruit replaces more processed foods from our diet in general. We don’t need to focus on avoiding so-called ‘bad foods’, which is negative framing. We simply need to focus on adding in more of the healthy stuff (positive framing). So, there you have it: Fruit consumption aids with weight loss, appetite suppression and minimises the risk of cancers and heart disease. And fruit is super tasty! What’s not to love, right? 16 YOUR FRUIT GUIDELINES Now let’s go over some simple instructions for completing this task. Go for fresh or frozen rather than dried fruit or juices. Dried fruits are much higher in calories and sugar per bite because the major ingredient, water, has been removed. If you eat dried fruit for constipation, just keep an eye on the amount you’re having. Leave the skins on where possible as they contain much of the fibre. Using whole fruits in smoothies is perfectly fine. ● Here are some examples of a serving size of fruit: ● A medium banana ● A medium to large apple, orange or pear ● Two apricots, kiwi fruits or plums, or ● A cup of berries. That’s all for now. Have another awesome day and I’ll see you again tomorrow! 17 Welcome back and we hope you are enjoying your 7 Day Challenge. Today is Day 6 and your task is simple and enjoyable, but it’s also very important. DAY 6 - THE FREE MEAL VIDEO TASK 6 – ENJOY A FREE MEAL We want you to take some time to relax and celebrate your successes from the first 5 days. So far, you’ve implemented some of the most powerful health and weight loss habits. Let’s recap what we’ve learned so far. Our daily nutrition now consists mostly of: ● 4 cups of veggies ● 2 fists of lean protein ● 2.5 litres of water and ● 1 servings of fruit, per day ● Not skipping breakfast We have no doubt that you’re feeling the benefits of your efforts, however, long term weight management doesn’t require being perfect all the time In fact, there are numerous advantages to having a short break from the usual plan and enjoying a free meal of whatever you feel like. The Importance of Reward In his book “The Power of Habit”, Charles Duhigg discusses that there are 3 important phases to creating new habits. They are the cue, the routine and the reward. 18 The reward phase is vital because it helps your brain decide if any particular habit is worth remembering. So, trying to be perfect all the time is actually damaging to the process of habit formation. The free meal serves as a reward making it all worthwhile. Take a break The second benefit of a free meal is that it provides mental relief. The biggest challenge faced with weight management isn’t losing weight, it’s keeping it off! Taking breaks and eliminating diet rigidity is a powerful method for boosting enjoyment and flexibility, which improves your chances of sustaining the healthy habits for a lifetime. Continue Living Life! Thirdly, free meals provide a great opportunity to socialise and relax with friends and family. Any nutrition plan that doesn’t realistically accommodate such occasions is bound for failure. After all, a plan that fits in with your lifestyle is far better than a plan that constrains it. Some Science Lastly, a free meal, high in carbs, fat and calories, regulates 2 very important hormones: Leptin and ghrelin. Ghrelin is often referred to as the hunger hormone and leptin, as the satiety hormone. Losing body fat requires a “negative energy balance”, which means consuming less calories than you burn each day. During a negative energy balance, ghrelin increases, whilst leptin decreases, so you’re hungrier and feel the urge to eat. This hormonal shift is one of the key reasons we often crack and eat junk foods. Your body is screaming at you to eat! Having a free meal returns ghrelin, leptin and our appetite to regular levels. 19