The Essential first step in health and weight loss management.

This level covers the most important aspects of diet and nutrition, with some basic physical fitness guidelines. Although physical fitness is not the priority here, understanding the foods and internal mechanisms that are causing you to continually store fat, as opposed to burning fat, is the main topic.

Don’t forget that 80% of your body composition is related to the type of foods you eat.

That needs addressing before anything else.


This is the most important concept to grasp, you can lose excess body fat effortlessly by up-regulating your genesand therefore down-regulate the continual fat storage pattern associated with weight gain

and various metabolic diseases.


This is achieved by understanding the hormonal responses associated with the different kinds of food that you eat, the coaching sessions will explain in more detail the foods that aid fat burning and those that prevent it.

Incorporating the correct level of exercise for your age/ability is, of course, important as part of a healthy lifestyle. ButIt is not the most efficient way to lose those extra pounds. We will get to the physical exercise aspect in week 3 after the transition to fat burning is well underway.


Level 1 - Schedule

A high level of support is required these first weeks, as it can be the most challenging, keeping you motivated whenever you need it is paramount at this early stage. Hence there are more sessions at the beginning of the program, these then taper off as you progress.


Weeks 1, 2 & 3

7 x Personal Coaching Sessions Approx. 60mins Duration

The Carbohydrate Curve - Food Pyramid - Shopping Guide -  Key Concepts - Approved Foods -Foods to Avoid - Weekly Food Eating Strategy - Motivation and Support. As you transition into healthier eating habits, we can reduce the sessions slightly, as you start to take control of your own health, and you understand the choices that you are now making. By the end of week 3, you will be feeling more Energetic, Rejuvenated, and Slimmer. Now is a good time to introduce some simple physical activity, nothing crazy, this will be explained in the sessions.

Weeks 4, 5 & 6

3 x Personal Coaching Sessions Approx. 60mins. 

Fitness Pyramid - Essential Movements - Weekly Physical Activity Schedule (Very Light).

At this stage of the program, you will have a greater understanding of your internal biological systems.

You will understand why sometimes less is more, especially when it comes to exercise (you are not going crazy trying to out-exercise your diet), You will still be feeling energetic, and that body fat should be noticeably less.

As we taper the sessions further in the last 2 weeks, you should now be independently confident in the food and exercise choices you make.

Weeks 7 & 8

2 x Personal Coaching Sessions Approx. 60mins. 

Progress checking - Long Term Strategies - Thriving for the Future


Unlimited email support - Weekly check-in forms - PDF Handouts - Healthy choice shopping lists

The Food Spectrum - PDF Cook Books - The 80/20 Rule