1. 1 ✓ Weight ✓ Loss ✓ Daily Checklist LOSE IT 12 week weight loss program

2. 2 LOSE IT Weight Loss Checklist Use the weight loss checklist every day to check that you are on the right track with your diet. Print out the checklist and put it on your fridge or notice board, and check it off every day!

3. 3 LOSE IT Checklist ☐ For weight loss; have a Natural Balance Shake 30 minutes before lunch and dinner. ☐ For weight maintenance and steady energy levels; have a shake between meals or to get over a sugar craving. ☐ Follow the nutritional blueprint designed by our trainers. ☐ Eat breakfast, lunch and dinner around the same time every day. Set your alarm clock for help! ☐ Avoid deep-fried food, salty and sweet snacks, desserts, butter, creamy sauces, fat cheeses, sausages, white bread/ pasta/rice, and sweet drinks/sodas. ☐ Steam, boil, grill or bake your food. ☐ Choose water/carbonated water as your meal drink. ☐ Be present and mindful when you’re eating: do not watch television or work during meals. ☐ Eat slowly and do not take seconds - you will feel full 20 minutes after the meal. ☐ Brush your teeth after each main meal – this will curb the desire for more food or dessert. ☐ Power walk for 30-60 minutes per day. ☐ Do weights, aerobics, cycling, dancing etc for at least 30 minutes, three times per week ☐ Get around 8 hours of sleep/night. Go to bed earlier! ☐ Limit your alcohol consumption to 0-1 glasses per week during weight loss. Alcohol is almost as rich in calories as fat!

4. 4 Oxfordshire Personal Training Oxford Ox2 8ep The LOSE IT is a simple 3-phase personal training program for transforming your body and your life in 12 short weeks. My science-based approach combines exercise, nutrition, and supplementation for results that far exceed what any of those tools could produce on their own. Better yet, you’ll leave this program knowing how to pursue the fit lifestyle even without my guidance! You will meet your trainer twice a week, and attend 2 boot camps a week for the duration of this program, but that’s just the start of it! – Designed by Hannah Eagle LOSE IT We Are Here To Help We are here! Book a free LOSE IT Consultation

5. 5 Weight Loss Daily Checklist Thank you for downloading #GreatWorkoutsChangeLives www.oxfordshirepersonaltraining.com Email Me: Nick@oxfordshirepersonaltraining.com