FIT Phase 1

151 Pages·016.481 MB·English

by  Emily Skye

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DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are not intended as medical
advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or
other medical condition, a doctor or health professional should be consulted prior to commencing this program
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- Cooking tips & Food prep tips 74
- Shopping list 76
- Meat Eater 77
- Vegetarian 81
- Vegan 85
- Eating out 89
Table Of Contents 3 - Tips and tricks 91
Preface: 4 Part 3: Exercise Overview 92
- Real world proof! 4 - Your training breakdown! 93
- About me! 8 - How will I be training? 95
- Weight training (and/or resistance training) 95
Part 1: Emily Skye F.I.T. (Phase1) Overview 10 - Circuits – HIIT (High Intensity Interval Training 95
- Welcome 11 - Stretch sessions 95
- Who is Emily Skye F.I.T. for? 13 - Rest 95
- Here’s how it works 14 - Drop sets 96
- Important information before starting 15 - Work to failure 96
- How will Emily Skye F.I.T. get you there? 15 - Reps, sets & rounds 96
- The Emily Skye F.I.T. method 16 - Equipment required 97
- Focused Intense Toning 16 - Warm-ups 97
- Back to basics eating 18 - Cool down/Stretches 99
- My superchargers for success 19 - Follow my program 100% 112
- So, let’s get started! 20 - HELP! I have a question! 112
- Step one: Goal setting 20
- Step two: Track your progress 21 Part 4: Emily Skye F.I.T. program 113
- Step three: Take action! 23 - Let’s begin your F.I.T. (Phase 1) program 114
- Week 1 115
Part 2: Nutrition Overview 24 - Week 2 123
- Which foods? 25 - Week 3 131
- Supplements 27 - Week 4 139
- Meal plans – Meat Eaters 29
- Meal plans – Vegetarian 31 Part 5: You just finished Emily Skye F.I.T. (Phase 1) 147
- Meal plans – Vegan 33 - Well done!! 148
- Breakfast – Meat Eaters 35 - And remember 148
- Breakfast – Vegetarian/Vegan 40 - “After” photos & “After” body
- Lunch Dinner – Meat Eaters 45 measurements and weight 148
- Lunch Dinner – Vegetarian/Vegan 57 - Submit your transformation 148
- Snacks – Meat Eaters 66 - Now what? Life after Emily Skye F.I.T. (Phase 1) 149
- Snacks – Vegetarian/Vegan 70 - A final word: staying on course 151
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Real World Proof
Over 4,000,000 people have turned to me via social media and my programs to help them
transform their bodies and minds.
Before you get started, take a look at just a few of the many success stories from using my programs.
This could be you too, in just 4 weeks!
So please know this….
Even though we haven’t met, I believe in you and I won’t let you fail. It is my hope that my system will
provide a platform for you to achieve anything in your life. So, what are you waiting for? - Let’s get
started!
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Wendy
“Loving my progress!!
I was in a body challenge from Jan 15 - Feb 15 and I wanted a workout regimen
that I could stick to and that would give me the results I wanted to see.
The workouts always changed which is great so that your body doesn’t get used
to it. I learned a lot and it absolutely helped me with more ideas for my eating
healthy. This is very easy to follow with the videos and all!! Great plan!!! I’ve already
started month two!! Very excited! ;D
Thank you!”
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Lisa
“Firstly I’d like to say that this program didn’t just help me get the body I’ve always wanted,
it also helped make my frame of mind much more positive. I started the shred because I
wanted to have a more positive relationship with food, my body and my mind. I wanted to
be toned and fit and just be happier with myself.
I’ve had a pretty awful relationship with my body for the last few years. In high school I was
a state level runner, but after an ankle injury put me out I completely lost who I was and my
purpose in life. I battled through depression, anxiety, panic attacks and an eating disorder.
I even went to extremes starving myself and over exercising thinking it would make me feel
better. It didn’t, it made my life a living hell. I went to the gym all the time but was a classic
cardio machine girl thinking it would make me more toned but it never worked.
Being pretty much out the other side of it and having been told from my dietitian that the
meal plan was “a dietitians dream” I started the shred. I started to eat more frequently and
better. The meals were easy to prepare and tasted great. I started to feel better inside and
out. Having completed the shred I can honestly say I have never been happier. I love myself
and my body and my frame of mind is so positive. I have a better body now than I did when I
was a state level sprinter in high school and that to me is just astonishing. Even better I did it
all using the at home workouts. So no excess money wasted with gym memberships, seeing
as I’m frequently switching places because of Uni and live in a small country town.
I absolutely loved the workouts and looked forward to them every day. All of the ladies in the
forum were so supportive . Whenever I have a bad day or someone says something negative,
I would go in there because I knew it will be filled with positive messages. I would honestly
recommend this to anyone without any hesitation what so ever. Thank you Emily for creating
this plan and giving me my life back. For me this has not just been a 28 day program. This is
a lifestyle change.”
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Sara
“I DID IT !
I completed the Emily Skye’s 30 day shred! I am really proud of myself and my results.
At first, when I bought it, I was discouraged. It seems like a lot to change and my
friends were not giving me the support I was expecting from them. People were not
believing in me and my ability to achieve this plan and I have to admit this gave me more
determination.
The plan itself is so clear and easy to follow and it was perfect for me because the
vegetarian menu was delicious. Not to mention all the other ladies also doing it on the
support forum! I think they were a big part of the reason why I was able to keep it up and
not cheat. You never feel alone with this plan!
Now that I am done, I will definitely continue clean eating and being active. I want my
body and my mind to be happy. I was not confident before the shred and every morning
looking at my reflection in the mirror was hard. Now when I see other people eating junk
food and not being informed of what they do to their own lovely body I know that the
food industry couldn’t care less about us...
Buy the Shred. It is WORTH IT. I know you are probably suspicious like I was but you
shouldn’t be. Buy it! For you. I think this has change my life. THANK YOU Emily for this
plan xxxx.”
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We’ve all heard the ‘big girl gets fit’
stories. These are, without a doubt
inspiring and I love hearing about
them - but my story is different... I was
the ‘skinny, insecure, depressed girl’
who become ‘fit, healthy, happy and
confident!’
MY STORY...
In 2010, I picked up my first copy of Oxygen
Magazine, which is a top women’s fitness
magazine. I had been exercising for about six
months but didn’t really know what I was doing.
I was the typical cardio machine girl, obsessing
over being lean & skinny. I even went to the
extreme of taking fat burners,
eating boiled chicken and broccoli every meal
and spent hours training in the gym.
I had no idea that you shape & tone your body
by doing strength training and eating plenty of
food - including good fats and carbohydrates.
In fact, I eat MORE food now than I ever have
and I am leaner than I have ever been!
I used to look through countless fitness
magazines at the amazing, fit, strong, shapely
women featured in them and I decided that
I wanted to be like that too! I wanted to be
strong, have shape, be fit and healthy but, most
of all, be happy with myself.
THE PERSON I USED TO BE...
All through my childhood and up until my mid-
20s, I was insecure with who I was. I had no self-
belief. I was depressed and would
worry myself sick about everything.
I think my insecurities stemmed from my school
years where I was teased & criticised for having
“big eyes”, being skinny, quiet, athletic or
different.
I started modelling when I was about 15. It was
something that I enjoyed and always had an
interest in but every job that came up I didn’t
think I would be “good enough” for it and
wouldn’t bother applying as I was scared of
being rejected...
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MAKING CHANGES...
When I was in my mid-20s, I started implementing changes in my life. If I didn’t like something, I’d change it. If
I couldn’t change it, I accepted it and stopped wasting time worrying about it. I learnt to make the most of my
life & appreciate the things I had rather than focusing on the things I didn’t have. Previously I was in search of
perfection, but it doesn’t exist, so it was a vicious cycle of disappointment.
I realised that it’s not about being perfect; it’s about being the best you can be - mentally and physically -
and accepting and loving yourself, flaws and all!
In order to overcome the way I was, I had to realise and admit to myself what I was doing - I was sabotaging
my own chance of happiness.
There were a lot of changes to be made and they took time and deliberate effort. Every day I had to work hard
to ensure I didn’t go back to being the person I used to be and my old ways of thinking. If I started thinking
negatively, I’d stop myself quick smart.
Every time I doubted myself I’d tell myself I AM good enough, I AM more than capable, I CAN do this! And I still
do this now. I replace negative thoughts with positive thoughts. Some days I’d be great and other days I would
find myself drifting back to how I used to be, but I knew if I kept at it, working on changing the way I thought,
what I thought of myself, being more positive and not allowing other people’s opinions of me or the way they
treated me affect me that over time it would become easier - and it now happens almost naturally!
Sure I slip up sometimes - I am human after all- but it is easier now. I control my thoughts, which then control
my feelings & actions.
TODAY...
My active lifestyle is not only about my body & being fit, it’s just as much about my mind! I feel set free from
the person I was previously. I am no longer preventing myself from living my best life possible. I feel like a
completely different person now! I am healthy, strong (mentally & physically), I’m confident, I have self belief,
am truly happy & I love myself for who I am. It’s up to me to make my life the best life possible because, at last,
I believe I am worth it!
YOU CAN HAVE IT TOO!
I am so excited to be able to share with you what I have learnt through my own struggles and mistakes.
Regardless of how someone might appear to you, everyone has his or her own insecurities! Your insecurities
may seem silly to others but they’re real to you and affect you negatively in some way.
I really hope that I can in some way help you to realise that you are worth more than you think you are and
you CAN be happier. Becoming fit and healthy has helped me immensely with my confidence. It comes as a
package. You feel free, truly alive and happy. I’m living life to the best of my ability and I want you to feel this
way too. The excitement and passion for life I have now discovered has completely changed me. Every day I
wake up excited for the day, excited to train and excited to nourish my body with healthy, clean food so it can
function efficiently.
Remember, in order to take care of anyone else you first must take care of yourself. Taking the time to
exercise and eat healthy is not selfish! You will have so much more energy and so much more to give the
people you love.
“My active lifestyle is not only about my body & being fit, it’s just as much about my mind!”
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O v e r v i e w
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