The Team Workout

Your 2019 Body Transformation Checklist

Thank God it’s the New Year!

You’re probably ready to get back into a routine and make your fitness a priority.

If your clothes have become a little tight over the last few weeks, fear not!

With a friend like me you have no worries when it comes to losing the weight.

I have compiled a ‘daily check list’ for you.

Let this checklist be your guide as you navigate the often trick way to successful weight loss. Print it out and use it daily.


Eat breakfast

As anyone who’s tried to eat sensibly knows, starving yourself now will just have you eating much more, later. To combat the urge overindulge in theevening, make sure to eat breakfast that morning. Choose a sensible breakfast with protein and fibre. Healthy choices for protein include eggs, yogurt, and nuts or nut butters. Be sure to pair your high protein choice with a high fibre food like a high fibre cereal or fruit.

Plan your meals for the day and stick to your plan

Planning your meals a day or even a week ahead of time can really help stick to your weight loss goals. Packing a healthy lunch helps you to resist fast food temptation at lunch time while having a dinner planned out can keep your calorie count where it should be for the day.

Avoid all fried and deep fried foods

When foods are thrown into the deep fryer, they act like a sponge that soak up a significant amount of fat and oil. This not only contributes to a high fat meal, but also to a high calorie meal. It becomes much more difficult to stay within your calorie goals if you indulge in fried foods.

Drink a glass of water before every meal

Thirst and hunger are hard to tell apart. Many times when we reach for food, it is really just because we are somewhat dehydrated. Drinking a glass of water before each meal can prevent dehydration which allows us to better navigate hunger and satiety signals. Also, avoid SOFT DRINKS at all costs.

Stop eating your meal when you are 80% full

Most of us are inclined to eat past the point of fullness, but eating just until we are comfortably full can save hundreds of calories, and many pounds throughout the year.

Steam, grill, broil, or bake your food

These preparation methods typically include the least amount of fat (aka low calorie meals). Even when dining out, let these descriptors guide you through the menu. Look for protein like fish or chicken, or even vegetables, that use these words.

Know your calorie goal and stick to it

The only way to lose weight is to consume less calories than you burn. So knowing how many calories you consume and burn is an absolute must! If you are unsure of how many calories you burn, consult a registered dietitian or use a food diary app to give you some general guidance. As a member of The Team Workout you have access to your very own UK registered dietitian via the app where you are assigned the exact amount of food for your to lose the weight while eating foods you actually enjoy. So use it to lose it!

Go to bed earlier to ensure 8 hours of sleep

Lack of sleep is a huge willpower killer. You’re more likely to overeat, crave foods high in sugar, and not exercise! Make every effort to get 6-8 hours of sleep every night- and if that’s not possible sneak in a nap throughout theday.

Weigh yourself every other day to track your weight loss

In addition to a reduced calorie diet and physical activity, frequent weighing in is an integral part of successful weight loss. Monitoring weight on a regular basis is a form of accountability and self-monitoring. And don’t forget to celebrate your progress! I know many  become obsessed with thescale but thats because they’re not clear how to read it. See when you understand how your weight may fluctuate with water retention, the scale can be your friend that keeps you inline with your goal weight, much likethe speedo on your car keeps you from speeding. The scale does not lie, it will however fluctuate during that time of the month or if you’re taking medication.

Workout 3+ times per week at The TeamWorkout

It can be frustrating trying to find a routine, juggling work and family, trying shakes and diets… The less you prioritise yourself, the more likely you are to let things slip, and before you know it, the weight piles up. With The TeamWorkout you will have straight line to success system to push you into theright direction of taking care of your personal health & happiness, so that you can wear smaller clothes and have a strong mind, strong body. – Book you 6 weeks at The Team Workout here.