Transformation Programmes
Video/Text

6 Week Body Transformation Programme

8 Modules 18 Chapters 151 Lessons

About this course

Write your introduction to this course here...

Course Structure

Online Course

Getting Ready for exercise 16 Lessons

Physical Activity Readiness Questionnaire

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

Pre Challenge Questionnaire

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

Goal setting theory of motivation.

Beware of Decision Fatigue/Ego Depletion

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

Virtual Training Timetable

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.

The Podfit App

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.

Mindbody Live

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

Equipment And Space

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

Fail To Plan, Plan To Fail

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. 

Best Practice

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

Online Course

Introduction

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.

When To Do These

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

Workout 1

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.  

Workout 2

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.  

Workout 3

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.  

Workout 4

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.  

Workout 5

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.  

Online Course
5 Chapters

Traffic Light Food Tracking

Included with 6 week transformation package.

Introduction 1 Lesson

Are You Ready For Change?

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.

Planning 6 Lessons

The Importance of Planning

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. 

Effective Food Planning

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.

Gathering Recipe Ideas

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

Healthy Breakfast Ideas

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.

Healthy Lunch Ideas

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! 

Healthy Evening Meal Ideas

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.

Food Tracking 4 Lessons

What Your Food Diary Looks Like

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.

The Traffic Light System

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

Green, Amber And Red Choices

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.

The Food Tracking Key

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

Evaluating & Correcting 3 Lessons

How To Make Changes Until You Find Your Magic Formula

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.

How To Spot And Correct Poor Eating Patterns

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

How Long Do I Track Food For?

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

Conclusion 3 Lessons

Course Recap

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

Are You Ready To Track Food?

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

Next Steps

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

Online Course
4 Chapters

Macronutrients, Micronutrients & Weight Loss Course

Course included with 6week transformation package

Food Groups 4 Lessons

Introduction

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

The Role Of Protein

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.

The Role Of Fat

​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.

The Role Of Carbohydrates

​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.

Macronutrient Sources 9 Lessons

Protein

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

Refined Carbohydrates

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.

Unrefined Carbohydrates

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.

Healthy Fats

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.

Unhealthy Fats

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

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.

Fibre

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.

Alcohol

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.

End Of Chapter Quiz

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

Macronutrients & Weight Loss 5 Lessons

How Macros Are Digested And Used By 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.

 

Bad Macronutrient Combinations

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

The Eat Well Plate

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

 

 

The Pros And Cons Of Counting Calories

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?

Size Matters

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.

Conclusion 2 Lessons

Conclusion

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.

Next Steps

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

Online Course
6 Chapters

How To Develop An Effective Sleep Routine

Part of 6 week transformation programme

How Sleep Works 3 Lessons

Introduction

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

Stages Of Sleep

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

Sleep Cycles

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

The Effects Of Poor Sleep 4 Lessons

Sleep Test

How well do you really sleep?

Debt And Sleep Debt Recovery

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

Here’s How Our Hormones Help Get Us To Sleep

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

How Poor Sleep Effects Our Health, Hormones And Weight

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

Improving Your Sleep 3 Lessons

Establishing A Long Term Sleep Routine

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

The Best Foods To Eat Before Bed

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

Sleeping Well With Lifestyle Patterns 4 Lessons

How To Become A Morning Person

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

To Nap Or Not To Nap

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

Sleep And Sex

Are sleep and sex good bed fellows?

Sleep And Alcohol

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

Sleeping Resources & Troubleshooting 2 Lessons

Top 10 Sleep Routine Resources

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

Recap: What To Do If You Can’t Sleep

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

Conclusion 2 Lessons

Sleep Knowledge Quiz

Let's see what you have learned!

Next Steps

What to do next and in what time frame

Online Course
2 Chapters

Habit Transformation Programme

THE HABIT TRANSFORMATION PROGRAMME IS A STRUCTURED PROGRAMME WHICH WILL HELP YOU CREATE LASTING CHANGES TO YOUR LIFESTYLE, INCLUDING FOOD, EXERCISE AND WORK-LIFE BALANCE.

Habit Challenges 24 Lessons

Challenge One: Drink Lots Of Water

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

Challenge Two: Get Up 15-60 Minutes Earlier Than Your Current Routine

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

Challenge Three: Record What You Eat

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

Challenge Four: Eat Every 3-4 Hours Without Snacking

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

Challenge Five: Eat Lean Protein With Every Meal

Your body requires protein to build every cell.

Challenge Six: Eat Fresh Vegetables With Every Meal

Nutrient dense every meal essential.

Challenge Seven: Eat Carbohydrates Based On Activity

Eating Carb based meals around workouts and training.

Challenge Eight: Eat Healthy Fats With Every Meal

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

Challenge Nine: Improve Your Sleep Routine

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

Challenge Ten: Eat Single Ingredient Foods

Real food has only one ingredient.

Challenge Eleven: Improve Your Gut Health

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

Online Course

Introduction

Ever wondered how our relationship with alcohol all begain? The how, what and when of alcohol.

Quiz

Are you aware of your relationship with alcohol? Are you drinking sensibly or too much? Take the test to find out.

Effects Of Alcohol

What is alcohol really doing to your body in the long and short term.

The Nutt Report

The report that got Professor David Nutt into trouble with the government for outlining the true harm of alcohol on individuals and society.

Why Do Humans Drink And Abuse Alcohol?

What is it that gets us hooked?

Benefits Of Going Alcohol Free

The true bright side of going alcohol free. Your body, mind and pocket will really thank you.

How To Implement Alcohol Abstinence

Stopping drinking alcohol doesn't need to be so hard. With a few tricks up your sleeve it can be much easier than you think.

Alcohol Alternatives

Going alcohol-free doesn't need to be boring or leave you with serious FOMO. Here we have some lovely alcohol-free, healthy and indulgent options.

Resources And Further Action

Further reading that is as inspirational as it is funny. Are you interested in going alcohol free? What to do next.

Next Steps

What to do next and in what time frame

The 28 Day No Alcohol Challenge

Take a challenge that will really benefit you. Reduce anxiety, improve sleep, lose weight, boost productivity and motivation, save money and feel generally much happier. We will give you all the tools to make sure you succeed and the become the HEALTHIEST, HAPPIEST, MOST PRODUCTIVE version of YOU

Online Course

Welcome

Taking this challenge will help you to reduce anxiety, improve sleep, lose weight, boost productivity and motivation, save money and feel generally much happier.

Day 1

First of all, well done for committing to making healthy changes to your daily routine. The purpose of this course is to aid you in your journey by offering daily support and advice and give you the tools going forward to make your own choices.

Day 2

Goal setting is a crucial aspect for any health and fitness related goal. This challenge should be no different.

Day 3

Tackling outside influences, such as peer pressure, is perhaps the most difficult situation you'll find yourself in during this challenge.

Day 4

Life doesn't always have to revolve around alcohol.

Day 5

Are you a person who will happily drink at home?

Day 6

Should you start to struggle during this challenge, we have another top tip for you:

Day 7

Habit change is a concept we love to focus on here at Podfit. The best way to break bad habits, such as drinking alcohol routinely, is to inflict change and dress them up as new, good habits.

Day 8

It's now time to consider going public with your challenge.

Day 9

Along with weight-loss, the majority of people doing this challenge will be doing it because of the positive impact it will have on their health.

Day 10

Keep active! The greatest appetite suppressant of all, in our opinion, is exercise. Exercising can actually decrease appetite by changing the levels of hormones that drive our state of hunger.

Day 11

Make a list of positive things in your life.

Day 12

One of the best things we at Podfit think you can do, is book yourself in for some kind of fitness related event.

Day 13

No more hangovers!

Day 14

Stay strong! And review your progress, so far.

Day 15

You are now halfway through the challenge. Keep it going!

Day 16

Find a friend to do this challenge with. Okay, they will be starting later than you, but having someone to share this experience with can only be a positive thing.

Day 17

Are you someone who once lacked willpower? Fear of missing out? Hard to say no if a tasty dessert is placed in front of you?

Day 18

How have you found this challenge?

Day 19

During this challenge and thereafter, we want you to be able to fight off negative emotions and bring a feeling of positivity to your day.

Day 20

What if you have a big social event coming up?

Day 21

How much money you are saving during this challenge?

Day 22

What else could you do to keep your mind occupied? Especially during those prime-time hours when it is easy to reach for a glass of wine.

Day 23

When was the last time you took a couple of days off, from life stresses, kids, and the altogether chaos of the modern world?

Day 24

Just 5 more days to go.

Day 25

A little reminder about the health benefits you are seeing from abstaining from alcohol. And a gentle reminder about some of the negative affects alcohol has on our bodies.

Day 26

There is evidence to suggest that successfully completing goals can be contagious. What you are doing in this challenge makes you and those close to you, want to set further goals.

Day 27

How have you changed during this 28-day alcohol-free challenge?
Physically? Aesthetically? How about psychologically?

Day 28

This is day 28; the final day of your challenge.

Pen
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