Downloads

This page is dedicated to really simple but effective tools that you can use to help you get the results you are after. These are the kinds of tools I use every day with clients that need help planning and scheduling exercise into a busy week, for improving their awareness of good and bad eating habits, and for setting goals to keep them motivated in their exercise. If you have any questions please contact us.

Movement Planner

The movement planner is a simple A4 calendar that you can use to plan your movement week by week.

To use:

  1. Print the monthly calendar and put it on your fridge.
  2. At the start of every week write in the gym sessions, group classes, walks, weight sessions, sports, bike rides or any other physical exercise you plan to do that week. Make sure you note the length as well for example: “Spin Class 60 min” or/ “Weight Session 45 min”. By keeping a note of the length of time you workout we can also determine how many calories you burnt during that session if necessary.
  3. Tick off each planned activity as you complete it.
  4. Make a note of any extra or incidental exercise you may also complete during the week.
  5. The National Heart Foundation recommends a minimum of 30 minutes of walking everyday just to maintain a basic level of health.

(Right click on the links below and select ‘Save Link As..’ to download the file)

Movement Planner AUGUST

Movement Planner SEPTEMBER

Meal Planner

The meal planner is a simple A4 table that allows you to record the details of up to 6 meals per day for an entire week. It is a very basic tool that will allow you to look at your current diet and see a more ‘macro’ view of what you are putting into your mouth over 7 days.

You can either use this tool to plan your weeks meals in advance and make sure you don’t stray too far away from healthy options, or it can be used to portray a snapshot of your current diet to see if you are on the right track.

To use:

  1. Print off the meal planner and put it on the fridge or somewhere easily accessible.
  2. Write your meals or snacks into the appropriate boxes in the table. Try and record as much information as possible for example “Breakfast – 1 cup of Low fat Muesli, 2 tbsp No Fat Yoghurt, 1 Kiwifruit” etc..
  3. If you do want to count calories then ‘Calorie King’ is a great program – You can find it here.
  4. Some basic guidelines to follow are:
  • Aim for 5 small meals per day
  • Try to eat predominantly whole and unprocessed foods
  • Aim for 4 servings of Vegetables per day
  • Aim for 2 servings of Fruit per day
  • Make sure you replenish your fluids daily
  • Try to stop eating when you are satisfied rather than when you are full
  • Aim for 5 to 6 alcohol free days per week
  • Walking 1000 steps after a meal will stimulate your metabolism

(Right click on the link below and select ‘Save Link As..’ to download the file)

Meal Planner