Our bodies have different capacities. It is important to know someone's capacity in relation of its readiness for a physical activity so that we know the weight or load of the physical activity to be undergone. Usually, bodies who are not yet used to physical activities take time and undergo gradual trainings

This will assess how well you move, think, eat, drink and sleep right now.  We will store your info and when the 6 weeks are up, you can fill one out again and we can see how much you improved by.

Goal setting theory of motivation.

Ensure you track your goals in order to be successful. Podfit's bespoke well-being journal is designed for this very purpose.

How does willpower work? And how can you set yourself up for success rather than failure?

Training designed to work all aspects strength and fitness. A variety of exercises and optional progression within the sessions. Whether you're already training routinely or just starting out, you'll fit right in.

Training designed to work all aspects strength and fitness. A variety of exercises and optional progression within the sessions. Whether you're already training routinely or just starting out, you'll fit right in.

Book and join all your livestream sessions within the app. Catch up on weekly coaching calls and monthly training and search our library of on demand workouts.

The Mindbody Live app is a desktop program that offers an improved version of the Mindbody live stream.

You don't need any weights or bands and you don't need much space!

A powerful checklist will ensure that you maximise your chances of success during the 6 week programme.

A race is not won in the first few steps, but it can be lost.   The same is true in most aspects of  life. A good start makes the rest easier and lays a foundation to build upon. 

Make sure you take this lesson on board if you want to achieve a well balanced lifestyle.

An on-boarding call with us will help us to help you achieve your 6 week goals.

Make these commitments to get amazing results.

Take some before photo's of yourself. Click to find out why.

We finish this chapter with an important checklist. Are you ready?

Podfit 15 Minute workouts can be done with no equipment, with limited space and they all follow the same format. So when you have done one workout, you will instantly feel confident with the format for the others.  This doesn't mean they won't challenge you physically, but it does help you to concentrate on form and intensity.

If you are new to exercise, or if you are just getting back into exercise, try this out for 24 weeks to get you ready for the 28 day fitness challenge

This 15 minute workout has 3 stages:  A base stage, which will prepare the body for more intense exercise.  The build stage is a 1-10 superset challenge.  You may or may not get all the way to 10 when you first try and that's totally fine.  As you get fitter, this will become easier.  The burn will get your heart rate up high to finish in order to improve fitness and metabolic rate, so that you burn fat more efficiently.  

Podfit 15 Minute workouts can be done with no equipment, with limited space and they all follow the same format. So when you have done one workout, you will instantly feel confident with the format for the others.  This doesn't mean they won't challenge you physically, but it does help you to concentrate on form and intensity.

This 15 minute workout has 3 stages:  A base stage, which will prepare the body for more intense exercise.  The build stage is a 1-10 superset challenge.  You may or may not get all the way to 10 when you first try and that's totally fine.  As you get fitter, this will become easier.  The burn will get your heart rate up high to finish in order to improve fitness and metabolic rate, so that you burn fat more efficiently.  

This 15 minute workout has 3 stages:  A base stage, which will prepare the body for more intense exercise.  The build stage is a 1-10 superset challenge.  You may or may not get all the way to 10 when you first try and that's totally fine.  As you get fitter, this will become easier.  The burn will get your heart rate up high to finish in order to improve fitness and metabolic rate, so that you burn fat more efficiently.  

This 15 minute workout has 3 stages:  A base stage, which will prepare the body for more intense exercise.  The build stage is a 1-10 superset challenge.  You may or may not get all the way to 10 when you first try and that's totally fine.  As you get fitter, this will become easier.  The burn will get your heart rate up high to finish in order to improve fitness and metabolic rate, so that you burn fat more efficiently.  

This 15 minute workout has 3 stages:  A base stage, which will prepare the body for more intense exercise.  The build stage is a 1-10 superset challenge.  You may or may not get all the way to 10 when you first try and that's totally fine.  As you get fitter, this will become easier.  The burn will get your heart rate up high to finish in order to improve fitness and metabolic rate, so that you burn fat more efficiently.  

This is your starting point.  You need to find out if you are really ready to make significant lifestyle changes.  This course requires action.  Learning needs implementation or it's quickly forgotten.

As the saying goes, "fail to plan, plan to fail".  In the long run, effective planning will become second nature. It will save you time, money and improve your health. 

This lesson will help you to create a weekly food plan of your own from scratch, depending on your time and budget.  If you need some extra support and confidence in the beginning, you can use one of our food plans.

This is where you will be given your first task of putting your food planning onto paper.  

Starting your morning with breakfast will boost your metabolism and keep your blood sugar levels stable during the day. ... A morning meal is necessary not only for your body but for the brain as well. Eating a nutritious breakfast helps improve your concentration and productivity.

Eating a healthy lunch is important for so many reasons! Food gives us our energy. Eating a nutrient-packed lunch helps us avoid a mid-afternoon crash! 

While it is important to get in your exercise at least 3 times a week, it is just as important to make sure that you are filling up with a nutritious, well-portioned dinner in the evening. Planning ahead helps ensure this happens, as life during the week can often get extra hectic.

A food diary is a log of what you consume each day. It can help you make changes to your diet and lose weight. You can use it to improve your health by tracking what you eat and drink. The diary helps you understand your eating habits.

A traffic light system helps you see very quickly whether meals are helping you towards your goals or not.

A green meal drives you towards your goals.  Amber keeps  you about the same distance away and a red meal drives you further away from your goals.

Learn how to track accurately, without judgement, so you can learn to spot problem times and correct them one step at a time.

The magic formula is the number of green, amber and red meals that help you hit your goals.  When you find the magic formula,  you have a target to aim for every week.

Once you have been tracking food for a week or so, you will notice patterns of poor eating.  Now you can plan to correct them one meal at a time

You won't need to track food forever.  However, you will need to know whether a meal is green, amber or red instantly and you will need to track for long enough to be making roughly 15 green auto pilot meals

You should now understand how to plan good food choices, track accurately , analyse and correct your poor food choices.

Find out how much you have learned with this quiz to see if you are ready to establish a successful, long term food routine.

What should you be doing next and in what time frame?

The ​four macronutrients all have their own specific roles and functions in the body and supply us with calories or energy.

Protein can be found in animal sources like meat and dairy products, or plant sources like beans, nuts and seeds. According to the USDA, 10 to 35 percent of your calorie intake should come from protein. Every cell in your body contains protein, so meeting your protein requirement is essential for your health.

​Fat, protein, and carbohydrates make up the three main macronutrients in your diet. Carbohydrates come in various forms and are found in a wide variety of foods. Carbs are the most vital fuel source for the body and are necessary for a balanced diet, but some carbohydrate sources are healthier than others.

​Fat, protein, and carbohydrates make up the three main macronutrients in your diet. Carbohydrates come in various forms and are found in a wide variety of foods. Carbs are the most vital fuel source for the body and are necessary for a balanced diet, but some carbohydrate sources are healthier than others.

Protein is essential for growth and repair of the body and maintenance of good health. 

Refined or simple carbohydrates include sugars and refined grains that have been stripped of all bran, fibre, and nutrients. These include white bread, pizza dough, pasta, pastries, white flour, white rice, and many breakfast cereals.

Some great unrefined grains to have in your diet include whole wheat bread, brown rice, whole wheat pasta, whole grain barley, and oatmeal. Unrefined carbohydrates refer to those carbohydrates that are in their natural state. Unrefined sugars are found in fruits and vegetables.

Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

We recommend limiting saturated fats – which are found in butter, cheese, red meat and other animal-based foods. Decades of sound science has proven it can raise your “bad” cholesterol and put you at higher risk for heart disease.

Vitamins and minerals are considered essential nutrients—because acting in concert, they perform hundreds of roles in the body. They help shore up bones, heal wounds, and bolster your immune system. They also convert food into energy, and repair cellular damage.

Dietary fibre is important for our digestive health and regular bowel movements. Fibre also helps you feel fuller for longer, can improve cholesterol and blood sugar levels and can assist in preventing some diseases such as diabetes, heart disease and bowel cancer.

Everyone responds to alcohol differently. Your height, weight and gender are just some of the factors that play a part in how alcohol affects you. Even what you've had to eat that day or how much sleep you've had can make a difference to how you feel when you drink.

Make sure you understand macronutrients and micronutrients and how they function in the body.

Nutrients are substances needed for growth, energy provision and other body functions. Macronutrients are those nutrients required in large amounts that provide the energy needed to maintain body functions and carry out the activities of daily life.

For many people however, it may be the combination of fat and carbs mixed together in meals that is the major culprit.

The Eatwell Plate is a pictorial summary of the main food groups and their recommended proportions for a healthy diet. It is the method for illustrating dietary advice by the Department of Health, issued officially by the government of the United Kingdom. Wikipedia

It's quite common to hear that calories don't matter and calorie counting is a waste of time. However, when it comes to your weight, calories do count, so is it worth counting calries or not?

Portion size is anything but obvious. Research repeatedly confirms that larger food servings not only provide more calories but also have two other effects. They encourage people to eat more and to underestimate how much they are eating.

Find out which type of eater you are and what to do about it.  

There are 6 main types of eater: Emotional, habitual, external, critical, sensual and energy based. 

Meal Planning Saves Time, Money and Sanity. Here’s How You Can Make It Happen in Your Home.

Ever follow an Instagram account just to see regular posts of amazingly perfect food photos? Yeah, us too!

Add in all those time-lapsed videos of the cooking process, and you’ll be salivating before your kids can interrupt to say, “What’s for dinner?”

But there’s food fantasy and then there’s reality. And while almost no one can whip up dinner in 60 seconds flat, you can make the journey from store to table a whole lot easier with meal planning.

Low carb or low sugar plans may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. In fact, almost any diet that helps you shed excess weight can reduce or even reverse risk factors for cardiovascular disease and diabetes

Vegetarian food plans your risk of type 2 diabetes by increasing your intake of healthy foods, such as whole grains, fruits, vegetables, legumes, and nuts, and decreasing your intake of saturated- and trans fats.

Changing to a plant-based diet can clearly have a significant impact on our health. By focusing on the good stuff, such as nutrient-packed fruit and veg, we can reduce our risk of suffering from chronic diseases and avoid the negative side-effects of the unnatural, intensive conditions of modern day animal agriculture.

As the saying goes, timing is everything. And when it comes to eating, aligning your meals with your natural circadian rhythm — the highly elaborate physiological system that coordinates your sleep-wake cycle and all the hormones and metabolic processes tied to that — may just help you function optimally and lead to many health improvements.

What to do next and in what time frame.

Make sure you undserstand the role that macronutrients, vitamins, minreral and fibre have on your body.  You should also understand the role of alcohol and the bad macronutrient combinations.

What should you be doing next and in what time-frame?

So how much sleep do you need? And what happens when you don't get enough?

Understanding the stages of sleep and what you need in order to feel refreshed.

The importance of your sleep cycles and when it is best to wake.

How well do you really sleep?

How to bank sleep so that you don't end up in the red!

The hormones involved in sleep, and what they do for us.

Sleep is an underrated factor when it comes to the bodies efficiency. Yet it is the key to so many aspects of our wellbeing.

Rock a bye baby.

Fail to prepare, prepare to fail. A planned routine to encourage sleep can make all the difference.

Eat yourself to sleep; and we don't mean a carb coma!

The early bird apparently does get the worm. How to give yourself the best chance of waking up bright and breezy.

That is the question. The answer is do it, as long as you do it right.

Are sleep and sex good bed fellows?

Sleep and alcohol. A recipe for disaster and not a cocktail for success!

Here we have a great selection of tried and tested resources that cover all bases.

The Do's and Dont's to achieve sweet sleep success.

Let's see what you have learned!

What to do next and in what time frame

Water is the most important nutrient in your diet. Nothing else comes close. Got your attention?

It's time to get hydrated!

Imagine having a renewing morning ritual, where you get so much done before 8 a.m.

Get up earlier to accomplish more and reduce stress!

Food logging, regardless of its imperfections, oversights, and shortcomings, may be just the thing you need to figure out why you might be stuck.

Remind yourself of your healthy living desires and strategies.

This habit will help you ‘re-connect’ with your body.

Regulate your metabolism! Do this by eating regularly throughout the day.

Your body requires protein to build every cell.

Click here to see the benefits of eating protein in every meal.

Nutrient dense every meal essential.

We need a regular supply of micronutrients. How can we make this happen?

Eating Carb based meals around workouts and training.

Eat carbohydrates at the correct times of the day!

Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Don't be scared of fats, we actually require fat in our diets.

A good night’s sleep is vital to our physical health and emotional well-being.

Understanding the power of sleep and what healthy sleep can do for you is vital to a healthy lifestyle.

Real food has only one ingredient.

Over processed foods are ruining our bodies health. See the benefits of single ingredient foods.

There are 100 trillion bacteria in your body, and most of them are in your intestines.

Our digestive systems receive a negative strain from diet, environment and busy lifestyles. Let's change that!

It's time to reduce your stress.