COMMIT & GET CONTROL
Summer is on its way, we even had a glimpse of it over Easter, but the long weekend often leads to a little more indulgence than we really needed. Are you ready to Shred it...for Summer?!
This programme is designed to get your arse in to gear and regain control. Did you start 2019 with all good intentions, have great success but gradually lose that motivation to keep at your healthy nutrition?
Very often a holiday, birthdays or a bank holiday weekend can throw you off your plan and the trick is to regain 'normality' after some time out.
So, we are almost half way through this year, it's time to regain control so we don't waste all the success we've already had!
Just like I did in January....Mrs DO IT OR DON'T DANNI is BACK!
NO excuses, NO... 'but can't i just have this?' NO NO NO.. there are some of you out there that given an inch will take a mile and it WONT WORK
Are you are IN or you are OUT?
RESULT or NO RESULT?
2 weeks of commitment COULD change your focus forever, or at least make you more mindful when on holiday and there will always be challenges that throw you off your path to your goals but hopping on a group and programme will help get you back on track and when all the will power starts to drop, the group are there to help!
So, how it works..
A Facebook group will open up Wednesday 1st May and I'll add you to it
You say hello, tell me why you are there and what you want to achieve
You interact with the group - we all push each other
You share your food ideas, meal pictures - your food WILL inspire somebody else to make sure they eat well
You tell the group when you've exercised - be it a walk or a full night in the gym or a 10 min workout at home. You doing your workout WILL inspire somebody else to do theirs
Please share funny memes & motivational quotes - we all love a good meme or quote
ZERO pictures of booze or shit food because you caved - nobody wants to see that!
YOU CAN HAVE COFFEE!!!!! Phew ;-)
In the 'files' within the group there will be shopping list of ideal foods
A daily note will be posted the night before so you can read up
There will also be details of meals with how much fat/carb/protein content there is in them
An additional 'Strict Regime' list will be in the files for those who know they need it.
Although the focus is on eating right and moving, my main objective is to keep you motivated and inspired to keep going.
I will be hopping on the group LIVE on occasions- it might be a chat, a workout or just me rambling
I will post some 10 min 'at home' workouts for those that don't go to a gym or just want a bit extra
If anybody does My Fitness Pal tracking, I will work out your calories/macros too
So all that's left to do, if you are still reading, is to sign up
Basecamp Gym members 1/3rd off
Basecamp Premium members FREE
14 Day online programme
The 14 Day Fat Burner is a programme to kick start us into eating good nutritious food and eliminate the toxic foods! Aimed to give you a big BOOST so you can continue on eating well, moving well and keep getting results. We will aim to improve health, fitness and fat loss efficiency with eating more food and trial intermittent fasting whilst eating good nutritious food the whole time. Workouts are fun, and options are given for a low intensity workout so everybody can be catered for. Long term I hope you can take what you can from the programme and work it in to you lifestyle. If the fasting doesn't suit you then you will learn this here and we can work on what DOES work for you BEST! We will be working on managing our hormones and ,using food and exercise to manipulate them - fat loss is not all about the calories in and out, it's about getting our hormones to work for us!
You will be added to a secret Facebook group where you can be supported and motivated by Danni and fellow detoxers. You will have access to the shopping list, sample menus, recipes, daily 'rules', articles to explain WHY we do what we do, daily motivation and a general kick up the back side!
A daily talks/worouts from KSFL creator, Rachel Holmes
In addition to ALL of that, those local to Ellesmere or Shrewsbury you can have access to one free Studio or Gym Express class per week which, of course this can include the live KS EXTREME Class on Tuesdays 5.45pm OR Saturday 9.45am @ Basecamp. Those in Shrewsbury can access one session of Freestyle Fitness Yoga at High Studio per week.
Basecamp Health & Fitness Centre monthly members can access this programme for half price. Members must message me to access their half price option if not showing in their basket at correct rate. *Please note you must remain in membership for the duration of the KSFL 28 day programme. Premium Basecamp members get KSFL included in their membership
You will also receive access to a members shop area to purchase the 30 breakfasts, lunch & dinners Elimination manual and all other KSFL recipe books at £5 or less
A rough guide to what you are entering into...
A 14 Day Kick Start programme for those new to clean eating and wanting an easier start, includes £5 discount until THURSDAY 1st FEB 2018
This is a detox, a kick start and a feel good week of eating CLEAN, working out HARD and Beating the BLOAT.
It will involve intermittent fasting for those who are wanting to REALLY go for it, otherwise it's clean, green and mean all the way along with some other treats for you to really get the best out of it. There is daily info, workouts including the 7 Days Awesome Abs programme workouts and any updates will be put up the night before so early birds will have all the information they need to start their day in style
Group motivation by other members to make sure you are sticking to the rules.
Breaking the sugar addiction cycle in one hard hitting week, with all the tools of how to keep it going after the week is over and as a SPECIAL BONUS, you will get to stay on the group with access to all the information so if you want to come back to it after the Easter weekend it's there for you!
An education and a kicking of the backside all in one go - are you ready for the challenge?
Includes, shopping list, ideal menu for the 7 days (though create your own if you want), access to the group from a couple of days before to get prepping, planning and shopping and access to the Main KSFL website if required.
What do you need to do?? Just sign up and if we're not already 'friends' on Facebook, make sure you request me here https://www.facebook.com/danni.evans.330
7 Days of detox, kick starting positive nutrition habits an a healthy lifestyle PLUS BONUS ACCESS TO GROUP AFTER THE EASTER WEEKEND where you can access all information to follow it all again!
It's short and sharp, not designed to change lifetime habits, but definitely makes you think and guide you in the right direction, but this is about feeling great very quickly, reducing bloat and cleaning up - ideal for pre or post holiday, or a big event or just when you want to get a kick start back to clean and green eating.
There is eating clean, working out and all the fun of intermittent fasting and maybe even a cold shower to get you cleansing your bodies inside and out.
There is a Facebook group to be added to if you wish to for group support but it can all be done via access to the main KSFL website.
All you need to do is sign up, Danni will add you to the group the week before we kick off and then we get going
Guidance on meal planning, shopping list, motivation and support from the Facebook group and Danni's daily messages. Recipe ideas, option to purchase Elimination Manual half price, workouts from Rachel and Danni. And of course you will get a result... reduced bloat, increased energy, you will start the fat loss journey and learn so much you can continue to apply the 'rules' long term.
My advise for this is either you have started cleaning up your nutrition and need a bigger boost OR you are just hardcore and know you will just go for it!
For those who want more breaking in I'd recommend the 28 Day KSFL Programme
The 3 Day De-bloat is a quick fix, it is NOT going to make permanent changes, unless you realise how great you can feel from being de-bloated and continue with the principles of the programme, but if you are feeling full up and fed up of feeling a bit bleurgh the 3 Day De-bloat will kick start your body into feeling great. Perfect if you have an event to go to, a dress, or trousers to feel fabulous in.
You can lose an inch or two off your tummy just by eating the right way!
The plan involves planned intermittent fasting, eating good foods at meal times with no calorie restriction. The focus is to feel full enough and satisfied enough from eating good fats, lots of vegetables and meat/fish or alternatives are there for vegetarians.
What you get...
Access to The KSFL Nutrition Hub with Danni on Facebook.
Prep Doc and shopping list
Access to discounted continued support
Access to discounted KSFL Recipe books
For a quick BOOST and give your digestive system a rest you can sign up below.
With this 12 week plan the aim is to mix things up from week to week but with the focus of continued commitment and an aim to make the choices we make part of our lifestyle not to stop our lives to do this, then go back to where you left off.
Yes change is needed if change is ultimately the goal but change can be made without sacrificing everything!
Information through videos, written docs, discussion and online workouts.. some with me, some with Rachel.
Week 1 NEW Nutrition – Kick Start Detox 2018. The perfect start to the new year.
*What to eat, how to eat and when to eat.
*How to eat for sustainable fatloss and ultimate health.
*Reduce inflammation, pain, bloating, puffiness, fatigue.
Week 2 The Accelerated Detox Plan for increased results.
*How to boost & reset Hormones.
*Tweak and personalise your plan for week 2.
*Understanding which hormones are fat burning hormones and which are fat storing.
*The effects of Oestrogen and Insulin Resistance
Week 3 Elimination & Rebalance Plan Introducing new foods into the diet.
* Understanding Metabolism.
*How To Up regulate your metabolism,
*How to Kick starting a sluggish metabolism.
*Understanding thyroid and liver function.
Week 4 - 7 Day Sprinter
*A unique daily protocol introducing carb cycling, intermittent fasting, and crescendo fasting for enhanced health, fatloss and reduced inflammation.
*How To Bring Down Cortisol,
*Stress & Midsection weight gain,
*Endocrine disrupters -the impact of environmental Toxins
Week 5 Super Sprinter
An enhanced version of the Sprinter programme with daily protocols to get you feeling and looking amazing. This is a revolutionary week.
*Should you take supplements
*What supplements and why. *
Everything you need to know about supplements for enhanced health and wellbeing.
Week 6 The MY FITNESS PAL CHALLENGE Have you plateaued?
*Are you eating in a deficit?
*How TO Smash through a plateau
*Long term adherence.
Week 7 Kick Start Ketogenic Diet Plan Are you struggling with your gut?
*Gut Health and Brain Health
*Eating to feel good mentally.
* How To stop over eating and mindless eating.
Week 8 Elimination and Rebalance Plan Fitting Kick Start eating into your lifestyle.
* Eating out.
*High On Life
Week 9 Kick Start Ketogenic Diet Part 2 How to really benefit from the Kick Start Ketogenic diet. *Food and Mood – Eating for happiness, focus and positivity.
*How what you eat affects your mood, thoughts, emotions, positivity and ultimately happiness.
*Brain Health and Clarity.
Week 10 Continuation And Maintenance Plan AMAZING RESULTS
*Womens Health Talk
*The latest on Peri menopuase/menopuase/PMS PMT/PCOS/Fibroid – what everyone needs to know (including men)
*How to live the Kick Start lifestyle and enjoy life to the full without putting weight back on and understanding how to manipulate your metabolism and hormones going forward.
Week 11 & 12… we decide on the best route for you.
*Continuation, sprinter, ketogenic, basic programming.. we will decide which plan works best for you individually or as a group to keep you focused and on track.
The normal cost of this programme will be £99 but as this will be the very first group it will be £79 for the full 12 weeks.
You can also benefit from...
If you'd like to get involved the group is OPEN and ready to start on MONDAY 5th February
12 Weeks of nutritional programming, exercise and support for life changing results
“The science makes it very clear that hormones, enzymes and growth factors regulate our fat tissue in the human body and that we do not get fat because we overeat; we get fat because the carbohydrates in our diet make us fat. The science is telling us that obesity is ultimately the result of a hormonal imbalance, not a caloric one specifically the stimulation of insulin secretion caused by carbohydrate rich foods.” Phil Richards
The 10 Day programme includes fasting, focuses on a Ketogenic nutrition plan including higher levels of fat and stripping back the sugar even more. We are all different and where one plan may suit one person, it wont suit another. High fats will leave you satisfied, protein will leave you feeling full and the carbohydrates from vegetables primarily will keep your blood sugars level and add variety to your meal choices.
As with all the Kick Start Fat Loss Programmes, I provide you with a shopping list, meal ideas, recipes, daily guidance, workouts and via our Facebook group there is support and motivation from like-minded people.
Instructions are clear and easy to follow and you can fire questions at me at any time of the day and I will get back to you as soon as I can. The protocols can help you break food addictions and cravings, and help you understand WHY you wanted to eat what you did. We aim to beat the gluten, sugar and wheat addictions and improve on our health and well being with fat loss and inch loss as amazing side effects!
If you want to get involved and learn how to do what YOUR body NEEDS then sign up below
*Please note* you can sign up to commit to 10 days, 21 or 28 days... once your time chosen is up you will be removed from the group. The 28 Day option allows you to continue on to the next group at a reduced rate of £17
The Bespoke option was inspired by many people asking us to tell them EXACTLY what to eat, even wanting me to cook it for them...but we have to draw the line somewhere! We also found that some individuals want to do live KSFL but struggle to meet at the same time each week. So, the Bespoke options were created.
The Bespoke Nutrition Plan
You sign up, we send you the shopping list, you tell us your likes and dislikes and we will provide you with the meals/foods to eat each day. We will want to know if you need quick and easy meals, if you need slow cooker meals, if you have a blender or juicer. Basically we will need all the information about what you have the capability to do and what you will eat. we will email you a questionnaire and once we receive the responses we can get planning a bespoke plan for you. This can be combined with the following options...
ONLINE Personal Training
Individualised meal plan
1:1 coaching call weekly for 4 weeks
Free KSFL Elimination Manual
Access to the Online KSFL Support group for extra ideas, motivation and support (optional)
If local access to the KSXtreme classes Tuesday 5.45pm, Saturday 9.45am
£99 (Introductory price)
Platinum - Bespoke Nutrition plus Personal Training (28 Days)
Individualised Meal Planner
Access to Studio/Gym classes gym training at Basecamp
Elimination Manual which has the recipes you will need to create your meals (or book of choice)
A 1:1 session per week at Basecamp with Danni & James for the 4 weeks meals
Automatically gain access to The KSFL Nutrition Hub with Danni via Facebook where you will find additional support and daily at home workouts.
COST: £149 (value £182.00)
Gold - Bespoke Nutrition Plan and Group Training (28 Days)
Individualised meal planner
Unlimited Studio or Gym classes / gym usage at Basecamp
Access to The KSFL Nutrition Hub with Danni via Facebook where you will find additional support and daily at home workouts.
Elimination Manual (or book of choice)
COST £79 (value £102)
Silver - Bespoke Nutrition Plan and Online Training
Individualised meal planner
Access to The KSFL Nutrition Hub with Danni via Facebook where you will find additional support and daily home workouts.
Elimination Manual (or book of choice)
COST £ 59 (Value £74)
Our final option is 'KSFL ONE' This is to do One to One KSFL with James or Danni, this is perfect for the individual that needs to have contact with an instructor, who needs a time each week to be monitored and trained. The online facility will be available but sometimes that just isnt enough. This works well for those who need to be flexible with their meeting time, those who cant attend a meeting week in week out but need the support of a nutrition club. So, similar to option 1 BUT you have the freedom to design your own meal planners
A 1:1 session per week at Basecamp with Danni & James for the 4 weeks
Access to Studio/Gym classes & gym training at Basecamp
Prep Doc & Shopping list emailed
Elimination Manual (or book of your choice)
Automatically gain access to The KSFL Nutrition Hub with Danni via Facebook where you will find additional support and daily
COST £109 (Value £160)
Have you tried numerous diets, joined various clubs and not got a lasting result?
Are you fed up feeling fed up?
Do you feel you know WHAT you should be doing but just can't seem to keep it going?
Do you always let everything else come before YOU?
If that sums you up then this is for you...
This exclusive club is for just 4 people who are READY, their minds are READY and are WILLING to make the changes that are needed to embrace a healthy and energised lifestyle. This course will be by application only to email@example.com.
What do you need to posess in order to apply?
To be in the right frame of mind
To NEED to make changes
To be willing to do EXACTLY as you are asked to do
To give it 100%
To NOT break the rules
To understand that a change needs to happen to make change
What do I do?
Provide you with 2 x small group training sessions for 12 weeks. Mon & Thurs 1.30 - 2.30pm. Start date to be announced
Give you a shopping list
Create a bespoke meal plan based on your needs/likes/wants
Allow you access into studio/gym classes and gym usage at Basecamp for duration of programme
Copy of the KSFL Elimination manual (or other book of choice if you already have it)
Motivational chat, weigh, measure and workouts in class
Mindset & Goal setting
The truth behind healthy eating & understanding WHY we need to eat what we do
Access to the Facebook group - The KSFL Nutrition Hub with Danni
including additional home workouts and support
I help you acheive the goals and the results you want
I help you gain a better health & lifestyle long term
The Small group training provides support from like minded individuals but you also receive a one to one style instruction where your individual needs can be met but at half the price.
COST £397 (value £932)
Please email to firstname.lastname@example.org for the attention of Danni Evans, subject Small Group KSFL. If you have any further questions I will happily answer
Do you want to do the Kick Start Fat Loss Nutrition but find the idea of the crazy fast workouts too much?
This option allows you to use the 28 Day Nutrition guidance but have a focus on low intensity Pilates workouts. Ideal for those who have reasons to not be able to jump up and down doing High Intensity Workouts or maybe a need to have time to use the workouts to focus on your core, balance and stretching and relaxing.
Access to the KSFL main website where you'll get access to workouts with Danni, Rachel Holmes & Pilates presenter, Kelly Reed-Banks. Videos of information, mindset and recipes.
You will also be added to a secret Facebook group where you can be supported and motivated by Danni and fellow Detoxers. You will have access to the shopping list, sample menus, recipes, daily 'rules', articles to explain WHY we do what we do, daily motivation and a general kick up the back side!
In addition to ALL of that, those local to Ellesmere or Shrewsbury, you can have access to the Pilates Class 10.15am on a Monday or the Freestyle Fitness Yoga 8pm Tuesday @ Basecamp. Those in Shrewsbury can access one session of Freestyle Fitness Yoga class at High Studio per week.
Basecamp Health & Fitness Centre monthly members can access this programme for half price. Members must message me to access their half price option if not showing in their basket at correct rate. *Please note you must remain in membership for the duration of the KSFL 28 day Pilates programme. Premium Basecamp members get KSFL included in their membership
You will also receive access to a members shop area to purchase the Elimination manual and other KSFL recipe books for £5 or less.
A rough guide to what you are entering into...
*vegetarians will include these daily in place of the protein from meat
The NEW Pilates plan gives allowance to follow the rules more loosely but focuses on making big changes over a longer period of time. This may suit some lifestyles better or those who are put off by the severity of being on a ‘detox’ will benefit from this new programme.
Following the KSFL Nutrition principles with Pilates workouts for a lower intensity option.
Kicking off 2016 in style we are launching into this year with our BRAND NEW Product which comes with handy guidance booklet free when you sign up to the & Day Juice Detox Programme. You will be able to follow this programme using the manual sent to you by Danni you will also be able to get support via the Facebook group if you wish (not essential)
The seven day juice detox focuses on seasonal produce and unique pairings to kick start healthy habits in the new year. The programme is based on whole foods that are plant rich and nutrient dense. It is a chance for the liver and gut to rest and repair after the Christmas holiday indulgence – with the aim to reset and renew the body leaving you feeling your absolute best.
Whether you are new or experienced to juicing, the Kick Start Fat Loss Detox Programme is perfect way to rejuvenate the body resulting in improvements in sleeping, energy, skin, moods and cravings.
“The juice detox will give your digestive organs the signal to reset and switch from digesting to detoxing. The benefits are enormous, including but not limited to radiant skin, healthy hair and nails and an increased mental clarity” - says Rachel.
The juices are by nature raw foods and they retain nutrients that would be destroyed by cooking. They are packed with vitamins, minerals and the all important phytonutrients that are powerhouses for the clean – up and healing process.
If followed correctly not only can a participant expect to lose weight but they can also see a significant reduction in chronic symptoms such as headaches, general aches and pains and sinus problems.
“Too much of the time our body is fighting the things we do to it such as consuming too much processed foods, or lack of sleep, inactivity, stress for example. Following a structured juice detox can help you to pinpoint if something is causing you skin to flare up as things like dairy can sometimes be the culprit behind things like stomach bloating and inflammation”. – says Rachel.
Do I just drink JUICE?
NO - there is a mix of eating a healthy and balanced and nutritional meals with Juices packed with antioxidants, minerals and vitamins. An example Day...
Breakfast juice with cucumber, celery, kale, apple, parsley, ginger - you can add or take away ingredients as you wish - make it your juice
Lunch Avocado and smoked salmon salad
Dinner Chicken Curry and green veggies
Aren't juices full of fruit so really sugary?
We only use small amounts of fruit in our juices including apples and berries which are part of the 28 Day Elimination programme foods
What will I need?
You will need a Juicer, and potentially if you want to add avocado to your juice to thicken it and make it even more nutritious and filling then you need a blender. Though if you only have a blender you can make smoothies but aim to use the same ingredients as the juices, or you can search vegetable based smoothie recipes
I use a fast juicer - a Phillips one from Argo, you can get much better ones but if this is your first go at juicing it may be worth to spend less to see if you like it and when you are ready to upgrade look for something a bit more substantial - the best juicers for quality of juice are slow masticating juicers. Please contact Danni for more information.
I now use a Nutribullet as my blender - I have had many 'normal' blenders but none have come near the smoothness and speed of the Nutribullet. Again, any blender will do to start with!
What you get...
The Juice Detox Programme manual
Via the Facebook Group I provide you with a shopping list, meal ideas, recipes, daily guidance, workouts and via our Facebook group there is support and motivation from like-minded people.
Access to the KSFL Nutrition Hub a few days before you start until a few days after the programme.
In order to get booklets out to those who need them delivered, cut off for sign up for non-locals is one week prior to the programme starting.
**NEW NON FACEBOOK ACCESS NOW AVAILABLE**
You can purchase this to utilise when you wish. Once signed up and your order has been received you will get sent the Juice Detox Manual. You then follow the guidance, utilise the shopping list, planners, workouts in the manual. Please be reminded this comes with NO access to the KSFL Nutrition Hub on Facebook. Though if you have questions you are welcome to contact Danni at email@example.com
Inevitably we have parties to go to at Christmas and we want to look amazing for them BUT we also know the draw of food that is ALREADY on the shelves in the supermarkets it's hard to avoid! So, this challenge is here to arm you at Christmas with A) the fantastic bod and B) the ability to go out, join in the fun care free but give you some tools to help you get through. I know we say it every year, Christmas is just a day BUT the options to buy the Christmas treats are there...seemingly earlier and earlier every year...next year we'll get Easter done and out the way then Christmas will appear on our shelves! Maybe a little exaggeration but I think you know what I mean??
So, here is the plan... we detox, we stock up on goodness...eat more greens in 12 days than you probably would for a whole month, make your body a temple, allow it a little something, challenge the will power, learn some stuff and get the kick up the bum from some of my most kick ass workouts I've created over the last 2 years!
The programme will be 12 days BUT the group will stay open for the whole of December, I wont be posting daily notes after the 12 days but if you have questions or just want to get some advice I'm around on the group.
My aim is to motivate, keep clean at a tough time of year and not undo any hard work you've done this year, don't gain those fat losses! and don't lose those fitness gains... Christmas is just one day BUT we know it ALWAYS lasts longer than that! Get the KSFL tool kit to get you through and SHINE this Christmas
Group Opens on Facebook Thursday 27th November and we KICK START on Monday 1st December
And THEN there's January! 28 Day DETOX time normal price for £37 starts Monday 5th January 2015 or get with your PRETOX for total price £52