Free Guides 2019-01-20T18:09:55+00:00

FREE FOOD & FITNESS GUIDES

I’ve created a variety of guides, meal plans, recipes, challenges and tests to help my clients improve their health and fitness.

I’d like to share some of them with you so you can improve as much as possible for free.

Some you can just download, while others require you to add your email because the guide is part of a short program delivered via email.

7 DAY MEAL PLAN

This will give you an idea of what foods to eat and when.

Videos are included showing you how to make each meal.

A full shopping list is included so you can easily buy every ingredient online and have it delivered.

NOTE: This is an example only. Please consult with a medical professional before making changes to your diet.

THE GUIDE

7 Day Meal Plan

Click image to download the PDF

EAT CLEAN, GET LEAN

This simple 3-step process helps you identify what changes will have the biggest impact.

It’s simple to use but very effective. It does take some effort on your part. There’s no quick fix.

It’s all about tracking and making small, consistent changes. Radical diets do not last.

It also includes a checklist to make sure you’re getting enough nutrients each week.

THE PROCESS

7 Day Meal Plan

Click image to download the PDF

MEAL PLAN INFO-GRAPHICS

They show you exactly what to eat on training vs non training days.

You can easily pick and choose what to make, when. These help give you some structure.

And how to create easy, fast lunches, dinners, snacks and what to drink.

Never run out of ideas again, just refer back to the guides each time.

THE INFO-GRAPHICS

Meal Plan Info-graphics

Click image to download the PDF

MEALS IN MINUTES

This section contains 3 easy to make meals in minutes.

All use fresh, natural ingredients which you can easily get from any small supermarket.

Make a enough for 2 or 3 portions and store in the fridge for the next day.

TASTY TURMERIC CHICKEN

This simple dish is ready in no time at all.

Simply throw the fresh ingredients into an oven proof dish and cook for 30 mins.

Add as many herbs and spices as you like, such as ginger.

VIDEO GUIDE

Turmeric Chicken Recipe

Click to download the PDF guide

VEGETABLE STIR FRY

Going meat free is good for your body and the environment.

This super quick stir fry is ready in minutes. Make enough for 2 servings and have it for lunch the next day.

Add salt, pepper and any fresh or dried herbs you like.

VIDEO GUIDE

Vegetable Stir Fry

Click to download the PDF guide

CHICKPEA STIR FRY

Another vegetable dish packed with flavour and Indian style spice.

The fresh ginger and turmeric give it a kick and distinctive yellow colour.

It’s packed full of fibre and nutrients. Great re-heated, too.

VIDEO GUIDE

Chickpea Stir Fry Recipe

Click to download the PDF guide

TESTS & CHALLENGES

The next section contains some free tests and challenges.

Take on my 4 week HIIT challenge or see which area of the “7 Secrets” you will benefit from the most by taking the free test.

4 Week HIIT Challenge

Want to win a FREE PT session?

Take on my 4 week HIIT challenge

Home based, no equipment needed
60 mins training per week
100% free

4 Week HIIT Challenge

Online Body Transformation Test

Body Transformation Test

Think you’re ready to start a body transformation program?

Find out your chances of success with this free online test

Take Test