Kickstart
Congratulations on taking the first step to becoming the best version of yourself - The first week is just about setting the foundations so that we can build on solid habits and routines over the upcoming months.
Everything you need to get started from nutrition plans and training to check-ins are in steps 1-4 below.
Let’s go!
Step 1 – Welcome
During your first week, you will work your way through these 4 steps, outlining the program in here. Please watch all these videos within your first week with us as we guide you through your fitness journey and build momentum on your goals.
Your onboarding video and individual plan will be sent to you on your START DATE in Trainerize - please keep communication in app and go introduce yourself in our group chat.
Once you have watched this video, work through the next steps >>>>
please join the Team Hayls whatsapp where we share wins, recipes and support each other so you never feel alone on this journey :)
Step 2 – Check-ins & Trainerize
This is typically how you get support every week - check ins are due Wednesday by 10am - we will always send the form early Tuesday for you. Please be on time and respect that a full check in must be completed for feedback to be given, within 48hrs you will receive this feedback and you will have a clear game plan for the week ahead.
Step 3 – Mastering Nutrition
Week 1 = Transition week, we are transitioning and priming your body ready for a successful calorie deficit (for fat loss) OR reverse diet (for muscle gain).
In order for us to do this, we are analysing your eating habits and data in your first week via my fitness pal in our app - you will get an invite to this soon!
Food tracking MUST be 7 days a week for us to be able to make accurate calorie adjustments and this may take 2-4 weeks for some.
To start your initial phase we focus on consistency, planning & preparation BEFORE we even set your calorie deficit targets/macro adjustments.
These videos are designed to help you master tracking, learn portion control, improve your eating habits and build momentum in month 1.
It can be overwhleming at the start of any new journey - so please just take this first 14 days to focus on ONE habit (not all habits you want to change).
DO NOT SKIP AHEAD UNTIL YOU WATCH BOTH OF THESE VIDEOS IN THIS SECTION*
Step 4 – Nutrition Planning Masterclass
7 days a week is important to log so we can set your calories and adjust them accurately (track 1 day BEFORE in advance) not logging as you go being reactive.
We will start with habit shifting, building routine & review over the coming weeks together.
Nutrition consistency and pre planning is 90% of YOUR RESULTS….
Prepare some meals to save you time and use some of the full day of eating examples to start with (in step 3 above) until your first check in.
