Stewart’s ‘FAST-START’ Strategy
Congratulations and Welcome to the 2016 Ultimate Fitness Quest 30-Day Challenge. We are delighted that you will be joining Stewart in his quest to take control over his health and fitness and achieve optimal health. By bringing together a team of world-class health and fitness experts, we’ll have the coaching and expertise needed to create a successful outcome. Before you do anything else, join our Private Facebook page where resources and access to our experts will be made available to you: 2016 Ultimate Fitness Quest. We will post resources here, and you will be able to interact with other members, experts, and here we will hold you accountable and you will be able celebrate your successes.
You’ll also have instant access to resources straight from the web site: CLICK HERE.
Please remember that the concept behind the Ultimate Fitness Quest is to make health and fitness your #1 priority for 30-days….to see what transformation you can create by doing things the correct way. The focus of this program is to release body fat, take inches off of your waistline and move to a healthier lifestyle. 80% of the focus will be devoted to proper nutrition which will be reinforced by exercise to support the acceleration of fat elimination.
That’s enough for now…Let’s get started!
Step 1. DECIDE on your Intention. Take a moment and fast forward to day 40 of the UFQ. What is it that you intend to accomplish? I like to keep things simple and while I do have multiple goals, the overarching one is to eliminate 20 lbs. of body fat and take three inches off my waistline…all while increasing muscle mass. We’ve created a My Commitment Form to help you ‘write’ your goals. Print out the Baseline Measurements Form and start a UFQ Notebook with this being page one, and add print out 30 copies of the Daily Journal to add to your notebook and track your progress.
Step 2. Determine your BASELINE. You’ll need to know where you are on what I call ‘Day 0’ so that you can monitor your progress. Stewart had a lot of measurements taken because I wanted to ‘learn’ from this experience about how proper nutrition and exercise would affect my ‘whole’ body. I recommend you do the same. However, the 2 measurements you MUST do is waist measurement and your current weight. Stewart also had a full physical exam complete with a battery of blood test. If you have not had a physical in the past 12-months, we highly recommend you do so before you start this program. As with all programs related to your health, check with your doctor or health professional before starting to determine if this program is appropriate for you.
Step 3. Download the your MEAL PLAN and shopping list … if you are a male, start with the plan created for Sam Strong; if you are a female, start with the plan create for Sue Strong. Proper nutrition will be the most important ingredient to your success. The goal here is to eat healthy, not go hungry. In fact you’re going to find that you will never be hungry on UFQ plan. The key to a healthy body is feeding it the right fuel at regular intervals. We’ve made this easy for you by creating a UFQ Quality of Foods List. My suggestion is for you to save the list to your desktop computer, delete the foods you don’t like, then print out the list. As you learn to build your meals you can use it as your grocery list. Nice and simple! You may also want a copy for your UFQ Notebook.
If you have questions about your Meal Plan, you can “Ask the Experts” by posting a question on the Private Group Facebook Page, or you can private message our Nutrition Expert, Kay Rice.
Step 4. Design and commit to a minimum of 30 minutes of exercise per day. You will need to decide what is appropriate for you based on your current health & fitness level.
- STRENGTH TRAINING. The goal is to build muscle since muscle, even at rest, is a fat-burning machine. So not only are you burning fat while you are working out, you’ll be burning more fat 24/7. If you are new to strength training, we’ve created a couple of routines that we will provide. We will be posting these on our Facebook Group Page.
- CARDIO TRAINING. A little bit of cardio goes a long way towards helping you release fat from your body. If you are not currently exercising, begin by walking at least 30 minutes per day.
Step 5. WATER – Make certain you drink at least HALF your body weight in ounces of water per day. This means a 150# person should drink a minimum of 75 ounces of water per day. You should drink even more if you consume any caffeinated beverages, and your need for water will increase with more exercise.
Step 6. MONITOR your results and CELEBRATE your success. There’s a saying, “Wherever attention goes, energy flows and results show!” We’ve developed 2 ways for you to monitor your results. The first is the UFQ Daily Journal that will allow you to track your nutrition program. There’s one for each day so print out 30 copies. These will go in you UFQ Notebook just behind your UFQ Baseline Form. The second is on your UFQ Baseline Form. Every 10 days we want you to measure your results including your waistline measurement and weight. By following this program, we certain that you’ll be happy with the results!
Well, there you have it. It’s not complicated. If fact it’s pretty simple.
If you have not already done so, go to the Private Facebook Group Page and ask to JOIN; all the resources mentioned above as well as others will be posted there, and can be found under the “File” tab on the page. We will ask you to check in daily, and you can post questions, challenges, and successes here. Our experts will be monitoring the page and you can get their input. This is also where Stewart will post his updates. To be taken directly to the Private Facebook Group click on the button below: