Lifetime Health Plan

Learn to eat, exercise, enjoy, repeat……

Never get upset with yourself for the odd cheeky indulgence! This is a lifetime plan, therefore if you get 80-90% success each week over many years, good health can be achieved. Short-term diets eg. 90 days of deprivation, are unsustainable and often weight gain and poor health will be the long-term result.

Move from the ‘cycle of failure’ to the ‘cycle of success’ TODAY

Cycle of failure

EAT – FIX – SLUMP – REPEAT

Cycle of success

EAT – EXERCISE – ENJOY – REPEAT

https://www.bethanlee.com/break-the-cycle/

Eat

• Eat 3 ‘super meals’ per day, starting with a good breakfast. 

• Base each meal on 1-2 palm sized protein sources including eggs, chicken, fish or legumes. Add a similar sized portion of gluten-free carbs. These include oats, rice noodles, gf bread/wraps, potatoes (sweet potatoes are best) or rice (wholemeal or basmati). The rest of the plate is as many vegetables as you like. 

• Remove dairy and limit gluten as much as possible. Use the alternatives. https://www.bethanlee.com/why-you-should-drastically-limit-or-even-better-give-up-gluten-and-dairy-in-your-diet/

• Use olive oil for cooking. https://www.healthline.com/nutrition/extra-virgin-olive-oil#cardiovascular-disease

• Eat fruit sparingly. Berries and Granny Smith apples are the best options. Further reading https://drtunisjr.com/why-you-shouldnt-eat-fruit/ Best ate in the morning and after exercise.

• Cut out sugar as much as possible and DEFINITELY no artificial sweeteners. https://www.bethanlee.com/find-out-the-second-easy-step-to-a-new-you/

• Cut out red meat – PORK is the first one to remove. Steaks are a good very occasional treat meal. https://www.bethanlee.com/find-out-the-first-step-to-a-new-you/

• Make each meal large enough to satisfy till the next meal and don’t snack if you can help it. Try not to eat in the few hours before bed. 

• No more detox – Our bodies are well adapted to take toxins out of the body through the normal function of the liver.

• Reduce salt intake in cooking and do not sprinkle it onto your meals Use plenty of ground black pepper instead. https://www.quickanddirtytips.com/health-fitness/healthy-eating/the-surprising-link-between-salt-and-weight-gain?

Exercise

• Combine your new eating plan with 3 x workouts per week. At the beginning of each week, plan the days and times that you will do your exercise.
• Alternate strength and HIIT training sessions. Only 25-30 minutes needed per workout.
• Pre-view my videos to decide how best to amend each workout for your fitness level and your body’s capabilities.
• Review your results and make any adaptions after 12 weeks.

Pre & post workout meals

• Try to eat 15-60 mins pre exercise. If you train first thing in the morning something is better than nothing. Include protein, a small amount of fat and mushy carbs e.g. raspberries, bananas.

• Eat immediately after exercise, 15 – 30 minutes. Choose an easily digestible protein with dense carbs e.g. sweet potatoes, peas, oats.

• Protein shakes make great pre and post workout meals. Mix protein powder with an unsweetened dairy-free milk alternative. 

Click here to purchase pre & post meal options https://www.newgendirect.com/index.php?route=product/manufacturer/info&manufacturer_id=5

Recommendations:

• Pre-workout – New Gen Super Food Plus, New Gen Organic Choc – C,

• Post-workout – New Gen Organic protein Max, 

Please note your pre & post workout meals are an extra bonus meal – not meant to replace breakfast, lunch or dinner. Think of it as a necessary source of additional calories and nutrients, designed to help you recover faster and more efficiency from high intensity exercise. 

Next steps………..

• Fully read the ‘Size Secrets’ section of this website and subscribe to the free newsletter.
• Always eat ‘super meals’, or similar, at home and make educated meal choices out of the home. Start by picking a few meals from the plan and stock up on everything you need to produce them. Gradually add more meals and eventually you will learn how to simply produce a good repertoire of very healthy meals.
• Plan your exercise at the beginning of each week. 3 x 30 minute intense heart rate lifting sessions per week are sufficient.
• Remember this is a lifetime plan and not a quick fix. It will be hard to give up/replace some of the foods that you love but always remind yourself how amazing it will feel to be the proud owner of a super fit and health body.