THIRTY DAY RESET – Infinite Balance (2024)

The main ethos of the Reset is to:

• Plan out meals to include protein sources
• Track meals using My Fitness Pal (looking at macro-nutrients breakdown to support this)
• Drink at least 2 litres of water per day
• Set daily movement in time or steps ( ideally 30 mins+ or at least 8 000 steps)..
• Exercise with moderate to high intensity at least three times per week.
• Set sleep hours target

Eeek! Sounds like a lot? Don’t worry, it all falls into place, bit by bit and step by step.

The ‘Thirty Day Reset’ is exactly what it says in the name - resetting ourselves to eat balanced healthy meals, exercising well and listening to our bodies.This 'reset'is so much more than justmeal plans and exercise routines- it is about identifying habits and working out ways to overcome these. Yes, we will be planning ourmeals and there will be guidance of what to eat and drink but you will make this work for you and your lifestyle - and I will be there to support you throughout.

This is all distance led / virtual - you don’t need to be at a location at any time.

There will be plenty of support to plan food, getting to know the healthy macro-nutrient balance of your diet that works for you and also you will be encouraged to establish a fitness routine. We have a highly specialised app, Trainerize, which will enable you to carry out a program at your pace and level - plus Kirsty will be there to support you along the way.

Use the Infinite Balance Member's Area to support your journey...

Links to the following pages within our member' area which will support with the 30 Day Reset:

Calorie Deficit - what it is all about

Inspired Breakfasts - check these out.

Snack Ideas - don't let the processed snacks stop you from meeting your goal.

Protein Shakes - mix it up

Low Carb Meal plan - have a peruse for ideas

Two Week Meal plan - make this your own but it can inspire you

NBRP plan - no bread, rice, potatoes or pasta here

Inspired Meals - more recipe / meal ideas for you to try

General guidance and FAQs...

*Suggested plate guide - half of your plate with salad / veggies, 1/4 protein and no more than 1/4 carbs (through try to refrain in the first week from carbs and increase the protein and veg/salad).

*Start your day with Hot Water and Lemon - drinkinglemon watercan help keep your liver functioning at its best, too, which will in turn aid with better digestion. Many people swear bylemon water to help reduce indigestion and bloating, as well as heartburn and even constipation.

*What are whole foods?

Throughout the Thirty Day Reset and continuing after- it is best to choose 'whole foods'. Whole foodsare generally those that remain close to their state in nature. They do not have added sugars, starches, flavorings, or other manufactured ingredients. They are not primarily produced in a factory; in this way, they are the opposite of processedfoods.

*What are processed foods?

Not all processed foods are unhealthy but some processed foods may contain high levels of salt, sugar and fat. Processed foods are not just microwave meals and ready meals.A processed food is any food that has been altered in some way during preparation. Food processing can be as basic as freezing, canning, baking, drying. Not all processed foods are unhealthy but some processed foods may contain high levels of salt, sugar and fat. Check the nutrition labels for the content. If a food is made up of two or more things, then you probably want to stay clear!

To start your reset - set your goals and identify the habits - and keep these visible!

Goal Setting

Your goals should target your physical and nutritional wellbeing – for example: one of the goals might centre around reaching a specific weight goal or to be able to wear a certain piece of clothing; I would encourage another goal to be focused on a ‘daily’ movement goal for five out of the seven days and another goal could be on a specific fitness challenge or perhaps link to your nutrition.

Calories, Food Planning and Tracking!

During the 30 Day Reset, you will ensure you have enough protein in your diet and be wary of the carbohydrates and fats. This means that your body's preferred energy source will be coming from proteins and perhaps not from the flow of simple carbohydrates it's been used to. During week one, you will restrict carbohydrates and in the following weeks, you will start to re-introduce the carbs but by carefully doing so, noticing the effects on your body.

Calories!

The only way tolose weightis to eat fewercaloriesthan you burn. Some people are able todothis without actually countingcalories. Others find that countingcaloriesis an effective way to consciously create and maintain this deficit.

How many calories should you consume on average? The average woman needs to eatabout 2,000calories per dayto maintain herweight, and 1,500calories per day to loseone pound ofweight per week. The amount of calories you need per day depends onmany factors including age, height, current weight, activity levels, metabolic health, and several others.

To work out how many calories you need per day - there are many calorie calculators on the internet, but you could try this one.

Plan out your food...

Plan out your food (keeping the carbs to a minimum - base your meals about protein and veg. This can be changed throughout the week as needed and in line with your My Fitness Pal. You can use our Two Week Plan to help - but be aware that overnight oats are very 'carby' - you may wish to replace the breakfasts with a Protein Shake or one of our Inspired Breakfasts.

You need to plan out your food so that you eat your three meals a day, snacks as needed between meals for this plan to work. It is possible that you won't feel hungry but eat anyway. You will also want to drink plenty of water to flush the toxins away (at least two litres per day).

Foods in the carbohydrate category to avoid are potatoes, rice, pasta, cakes, bread , fruit, fruit juices, sauces, crisps, chocolate, sweets, turnips and root vegetables. Look out for hidden sugars in food and make sure to read the food labels for 'secret' sugar sources.

As intense as the carb cravings might feel, these craving will pass in a day or two as long as you do not give in to them. Even eating a few carbs won't make the cravings go away - it will only make them worse so go steady!

Eating whole foods is the best way to make sure you only eat the healthier food.

Track your food using My Fitness Pal

Track your food using My Fitness Pal - the best time is to do this the day before so you can be organised with your food. When you do this check out the macro-nutrient breakdown of the day - aim for minimum 30 - 40% protein, 40 - 50% carbs and 20% fats - note that carbohydrates are naturally found in foods so the carbs do tally up very easily. You will get the best results if you do this every day - but set yourself a target to complete this at least three times per week.

In the first 7 days of this plan, often you can individuals can lose between 3 and 6lbs - sometimes more. During this stage, the initial weight loss will be made up from water, toxins and fat. For every 1 gram of carbohydrate stored, you also lose 3 grams of water. When carbs are restricted, you are going to lose a lot of fluid from your cells right away.

Exercises during the 30 Day Reset

Exercise is vital. The more you train, the better your results will be - this is definitely the case of what you put in you really do get out. We have a range of workouts on the member's page - have a look at our home workout body weight workouts and the six week workout challenge of HIIT videos and Fitball Body Conditioning.

Try to mix up the cardio and the strengthening HIIT sessions. Cardio could be a power walk, a jog, a swim, a cycle but with enough intensity that it is getting the heart rate going to have an impact on your body.

This 30 Day Reset has its own stand alone programme on our 'Trainerize' fitness app - this is a great way to be accountable to your fitness and recoard your body stats - make sure you sign up for this when carrying out the 30 day reset. On this app, there are a range of workouts for you to do with a calendar saying when to complete. Make the program your own by moving the workouts to the days that you know that you can complete them - make the time for you to complete them. You can also add in additional workouts from the program or activities using the + button. For the workouts, it would be beneficial if have weights that you can use.

Accountability

This is what it is all about! Using the Trainerize app, you can record your body measurements and your body weight. Make sure you input this on the first day of the programme - if you are not using the app, you need to take your body weight and waist, hip measurements and send them to me!

Sleep

Yes, this is part of the Reset too! We need to be aware of how much sleep we are having and how it affects our general daily functioning - everyone needs different amounts of sleep.

• Keep to regular bedtimes - track your sleep so you know how much sleep your body needs - you will know the 'time' that you need to go to sleep to be refreshed the next morning.
• Make sure your bedroom is a calming space for you
• Avoid caffeine before bed
• If you are struggling to sleep, try calming guided relaxation - there are apps such as 'calm, and 'headspace'
• Detox yourself from devices at least thirty mins before going to bed
• Make sure you are outside for at least thirty minutes per day
• Check out our Five Simple Ways to Relax

Water

Although government guidelines say that we should all drink eight glasses of water a day, your size, the temperature and how active you are can all make a difference to how many litres of water a day you need (so, for instance, if you’re exercising a lot on a hot day, you’ll need to drink more).

You get about 20% of your water every day through food so a general rule is to drink 2 litres of water a day. This is the equivalent to a large bottle of fizzy drink or three-and-a-half pints.

If you’re feeling thirsty you’re already dehydrated so don’t wait until you need a drink, sip small amounts throughout the day to keep yourself hydrated.

Does all this seem a bit intense? To summarise...

You will need to:

Step One - jot down a meal plan for the week ahead...

Step Two - track the food you are going to eat that day (before you actually eat it) and check the nutrient breakdown of the macro-nutrients

Step Three - exercise at least once a day for 30 minutes up to 5/7 days

Step Four - make sure you are getting enough sleep - 7 days a week

*you may be able to miss out Step Two as you become more confident of the content of the food.