►

Fitgirls weekly personalised exercise program

Complete at home or gym. Your exercise program will be tailored to you, and will take into account whether or not you have access to exercise equipment. If you are already a member of a gym, fantastic, we will incorporate exercises that use some of the more commercial equipment.

If you prefer to exercise in the comfort of your home, or travel a lot and need ‘hotel-room-friendly’ exercises, then that is fine too. It is suggested that you equip yourself with some dumbbells and a fitball in the first instance, as most muscles can be worked with these simple and inexpensive pieces of equipment. Your exercise program will consist of both weights and cardio. Again, your cardio will not be confined to a gym. We can include walking, jogging, rope-skipping, cycling, swimming and plenty of other activities to get that heart rate up without entering a gym.

Once we have assessed your goals and have an understanding of your current eating habits, we will design an eating plan specific to you.  Perhaps you are vegetarian, or lactose or wheat intolerant.  Don’t worry, we will make sure that your eating plan is right for you.  The plan is structured, but not regimented. 

You will be eating 6 meals a day, and each meal will contain portions of carbohydrates, proteins or fats.  You will then be provided with a list of foods for each.  This allows you to design your own meals based on your likes and dislikes, and allows you to incorporate your family into your eating plan as well. 

Sample menus will be provided with the nutritional plan, along with recipes for you to use if you wish.  You will be entitled to one free meal a week, when you can eat anything you like.  We find that this little extra ‘freedom’ helps keep people motivated and less likely to binge later down the track.

This journal comes in pdf format and will be emailed to you along with your nutrition and exercise plan.  You can simply print this off every week and keep it in a folder to record your progress.  People who keep track of their food intake and exercise are far more likely to achieve results long-term.  A journal keeps you accountable and can prevent you from ‘sneaking’ food that isn’t on the nutritional plan provided.

Each Monday you will be required to email Fitgirls with a weekly progress report. You will provide us with your current weight and measurements and tell us how your week has been with regards to your nutritional and exercise program. This check-in is vital for us to have an understanding of how you are coping on all levels, and allows us to make any changes to your program if necessary.

Fitgirls produces a monthly newsletter that you will automatically receive when you sign up as a member.  The newsletter will contain recipes, tips and hints, success stories, upcoming events, and plenty of health and fitness information for you to digest.  We will also keep a monthly tally of how much money we have donated to the McGrath Foundation (2% of all Fitgirls fees), and friendly reminders (if you are a female!) to complete your monthly breast check.

At Fitgirls, we welcome your questions, concerns and confessions!  Feel free  to email us at any time and we promise to email you back within 24 hours.  Perhaps you are just seeking extra motivation, or need to confess that extra choc chip cookie you know you should not have had – that’s what Fitgirls are here for!