CREATED FOR

Rebecca Gardiner

Quick Start Guide

PREPARED BY

Leo Judkins
 Rebecca's Quick Start Guide | Introduction

INTRODUCTION

Congratulations

You’ve just taken some important first steps towards your goals. This Quick Start Guide —
created just for you — will get you started.

How to use your guide

Start slowly. Feel free to skim this and get a few nuggets. You can always come back to it as
you need it.

Use it as reference. If you forget some basics, no problem. This is your refresher. You’ll find
tips on:

• how to eat right for your individual goals

• meal planning & portion sizing
• stocking your kitchen with healthy options
• and more.

Use it for ideas. Need a shopping list? No problem. Need a few meal prep tips? That’s here
too.

Use it for practice. This is a habit-based program. Feel free to pick something out of this
guide — portion sizing, food choices, whatever you like — and work on it.

Have fun!
And if you have any questions, reach out to me.

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 Rebecca's Quick Start Guide | Introduction

Rebecca, here’s what I factored in to

create your custom report:

AGE GENDER WEIGHT

33 Female 88 kgs
HOW YOU RANKED YOUR GOALS

1 2 3 4 5 6 7 8 9 10

Add muscle

Get stronger

Look and feel better

Maintenance

Get control of your eating

Learn how to stay consistent

Sports performance

Gain more energy and vitality

Lose weight

Get off medications

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 Rebecca's Quick Start Guide | Meal Planning

MEAL PLANNING

How to eat the right

amount for your goals
How much you should eat depends on many factors, but here's a simple way to start.
To come up with your custom designed starter template, I've also factored in:

YOUR ACTIVITY LEVEL MAIN GOAL

Moderately active Gain muscle

The basics of portion sizing

You don’t need to count calories to get the right portions for your goals. Instead, just use
your hand to measure. This keeps meal times simple and easy.

As you go through your coaching program, you’ll learn more about specific foods and
nutrients. For now, just get the general idea.

A portion of protein A portion of A portion of carbs = A portion of fats = 1

= 1 palm vegetables = 1 fist 1 cupped hand thumb

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 Rebecca's Quick Start Guide | Meal Planning

Start planning your meals with this basic template that's customized for you. You can always
individualize further as you go along. For ideas, see the shopping list.

For your needs and goals, Rebecca, I suggest:

1 or 2 palm-sized FOR EXAMPLE:

portions of protein • Eggs

• Turkey
at any meal.
• Plain Greek yogurt
This should add up to 5 total portions
per day.
• Fish

1 or 2 fist-sized FOR EXAMPLE:

portions of veggies • Radishes

• Cauliflower
at any meal.
• Onions
This should add up to 4-6 total
portions per day.
• Zucchini

4 or 5 cupped FOR EXAMPLE:

handfuls of • Apples
• Sweet potatoes
carbohydrates
• Quinoa
at any meal. • Berries
This should add up to 14 total portions
per day.

3 thumbs of FOR EXAMPLE:

healthy fats • Pecans

• Almonds
at any meal.
• Walnuts
This should add up to 9 total portions
per day.
• Hazelnuts

Aim to eat like this 3 times a day. CONFIDENTIAL

If you’d like to eat less / more often, adjust portions up / down.
 Rebecca's Quick Start Guide | Making it Happen

MAKING IT HAPPEN

How to shop for what

you need and like

Shopping can feel complicated, or like a pain in the butt — if you don’t have a clear system
and structure.

It doesn’t have to be like that.

With a shopping list full of foods that you like and will eat, you can hit the grocery store,
get in and out quickly, and leave knowing you’ve bought all the things you need to make
your meal plan happen.

On the next page, you’ll see a list of options for each type of food. We’ve included every food
category, including ones you might not eat so you can use this resource if you’re ever
preparing food for people with different food restrictions.

So here’s what to do:

1. Check off what you’d like to buy this week.

2. Take this list to the grocery store with you.
3. Plan meals based on your custom meal template, knowing you’ll have all that you need.

If you’d like help with recipes or specific meal planning tips, just ask me. I’m here to help!

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 Rebecca's Quick Start Guide | Making it Happen

Lean protein FISH DAIRY

Tuna Milk
MEAT Salmon Cottage cheese
Tilapia Plain yogurt / Greek
Lean/extra-lean cuts of
Cod yogurt
beef
Haddock Protein powders (e.g.
Lamb
Trout whey protein)
Lean pork
Sardines or mackerel
(e.g. pork tenderloin)
PLANT BASED
Wild game
SEAFOOD & SHELLFISH
(e.g. venison, elk) Lentils
Shrimp (fresh or plain Beans
POULTRY frozen) Peas (chickpeas, pigeon
Mussels, clams, peas, etc.)
Chicken
scallops Hummus
Turkey
Crab, lobster Tofu, tempeh
Duck
Squid (calamari) or Vegetarian protein
Eggs & egg whites
octopus powders (e.g. hemp
protein)

Vegetables Eggplant / aubergine Turnip greens

Fennel / anise Collard greens
Fresh herbs (e.g. Radishes
Bean sprouts
parsley, basil) Rapini (broccoli rabe)
Beets
Garlic Red lettuce, radicchio
Broccoli
Green beans Red peppers
Brussel sprouts
Green peas Rhubarb stems
Cabbage (e.g. Napa,
Green peppers Spinach
purple, etc.)
Kale Sweet potatoes
Carrots
Lettuce Tomatoes
Cauliflower
Mushrooms Winter squash &
Celery
Okra pumpkin
Cucumber
Onions, leeks, shallots Zucchini / courgette

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 Rebecca's Quick Start Guide | Making it Happen

Smart Sprouted grains or Berries

breads Cantaloupe
carbohydrates Whole grain pasta Cherries
Look for whole food carbohydrates Cranberries (fresh)
that pack lots of nutrition and STARCHY TUBERS Currants (fresh)
fiber, such as the options below.
Grapefruit
Purple, red, or gold
Grapes
WHOLE GRAINS potatoes
Guava
Sweet potatoes / yams
Oats Lemons, limes
Yuca / cassava
Buckwheat Mangoes
Barley Melons
LEGUMES
Brown, red, or wild rice Oranges
Amaranth Lentils & beans Peaches, nectarines
Sorghum Bean / lentil pasta Persimmons
Quinoa Pineapple
Spelt FRUITS Plantains
Kamut Apples Plums
Teff Apricots Pomegranates
Wheat berries (whole Banana Strawberries
wheat kernels) Watermelon

Healthy fats Butter (look for grass- Raw, unflavored,

fed / organic if unsalted seeds (e.g.
Look for less-processed and/or
“whole food” fat sources. possible) pumpkin seeds,
Fresh avocado or fresh sunflower seeds, hemp
COLD-PRESSED OILS guacamole seeds, etc.)
Ground flax seeds
Extra-virgin olive oil NUTS & SEEDS Coconut (including
Walnut oil fresh coconut or
Hemp seed oil Raw, unflavored,
coconut milk)
Pumpkin seed oil unsalted nuts (e.g.
Natural peanut butter
Avocado seed oil almonds, cashews,
Natural nut or seed
Flax seed oil walnuts, pecans, Brazil
butters (e.g. almond
Extra-virgin coconut oil nuts, hazelnuts, etc.)
butter, tahini, etc.)
Fish oil or algae oil

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 Rebecca's Quick Start Guide | Fueling your Exercise

FUELING YOUR EXERCISE

How to get the most

from your workouts

A great workout starts with solid nutrition. Help yourself fuel up, stay energized, and recover
properly by matching your unique needs to your exercise nutrition plan.

Here are some specific suggestions for your individual activities, goals, and requirements.

WHAT YOU TOLD ME ABOUT YOUR ACTIVITY

3-4 3-4 <1 6+

hrs/wk hrs/wk hrs/wk hrs/wk

AEROBIC OR RESISTANCE INTENSE LOW-INTENSITY

CARDIO-TYPE TRAINING CONDITIONING OR MOVEMENT
TRAINING ANAEROBIC
(e.g. lifting weights, INTERVAL-STYLE (e.g. gentle walking,
(e.g. jogging, brisk bodybuilding, WORKOUT yoga, golf, AquaFit)
walking, cycling, powerlifting, (e.g. sprinting,
boxing, fast strongman / CrossFit, wrestling)
swimming) strongwoman)

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 Rebecca's Quick Start Guide | Fueling your Exercise

Workout Nutrition Guidelines

BEFORE YOUR WORKOUT

Eat 1-2 hours beforehand, as outlined in

your meal planning section above

DURING YOUR WORKOUT

Consider water plus 10-15 grams of

essential amino acids

AFTER YOUR WORKOUT

Eat within 1-2 hours after, as outlined in

your meal planning section above

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 Rebecca's Quick Start Guide | Putting it into practice

PUTTING IT INTO PRACTICE

Making meal prep

happen

Everything is better with a clear plan.

As you go along, you’ll learn more about what works for you, and how to make healthy eating
part of your regular routine.

You’ll practice planning, preparation and having strategies for when you’re busy, traveling,
and/or eating at restaurants — or for anything else that life throws at you. This will help you
feel confident and in control of your choices, and help you stay on the path towards the
goals you want to achieve.

Routine and “rituals” can help you.

Over time, you’ll build a “meal prep ritual” of your own: something you like, find easy, and can
do reliably.

For now, here are some of our favorite routines to get you started.

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 Rebecca's Quick Start Guide | Putting it into practice

On the weekend
Prep one-pot meals and versatile ingredients like grilled chicken and roasted veggies.

STEP 1 Which busy days in the

Look ahead coming week will you

need pre-prepped
meals?

STEP 2 Jot down ideas for your

Make a menu pre-prepped meals.

Keep this general;
nothing five-star.

STEP 3 Buy the ingredients for

Shop for your pre-prepped

meals.
ingredients

STEP 4 Cook time-consuming

Cook for meal components:

chicken, veggies,
the week
potatoes, etc.

STEP 5 Pack your prepped

Store it food in stackable clear

containers and make
conveniently
them accessible in the
fridge.

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 Rebecca's Quick Start Guide | Putting it into practice

The night before

Soak hearty foods like whole grains, beans, and oats to save up to an hour of cooking time.

Grains Oatmeal Beans

1. Dump slow-cooking 1. In a jar, combine equal 1. Pour 1 part beans into a

whole grains (like spelt, parts rolled oats, milk, and large bowl.
barley, or wheat berries) plain yogurt (generally 1/3
into a large bowl. - 1/2 cup each).

2. Cover them with a couple 2. Mix in healthy toppings 2. Cover with 4 parts water.
inches of water. like fresh or dried fruit,
nuts, seeds, spices and/or
protein powder.

3. Leave them on the 3. Cover and store in the 3. Leave them on the
counter overnight. fridge overnight. counter overnight.

4. Discard soaking water. 4. Enjoy for breakfast warm 4. Discard soaking water.
Pour soaked grains into or cold. Pour 1 part soaked beans
pot; cover with two inches into pot; cover with 3 parts
of fresh water and boil fresh water and boil until
until tender, 15-60 mins. tender, 45-60 mins.

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 Rebecca's Quick Start Guide | Putting it into practice

In the morning
Do quicker prep tasks like washing, chopping, boiling, and toasting.

1 WORK WITH YOUR

ROUTINE 2 PUT IT ON THE
CALENDAR 3 PREP
IN BULK

Pair food prep with a daily So you won’t forget — and Slicing a few carrots is as
activity like your morning you can reschedule if the fast as slicing one. Same
coffee, making lunches, or unexpected comes up. 15 with toasting almonds or
watching the news. minutes should do the trick. chopping herbs.

In a jar
Keep these pre-mixed meals handy at home or work for instant breakfasts and lunches.

In a large jar, combine uncooked oats with Pour a serving of salad dressing into a large
toppings like nuts, seeds, dried fruit, and jar. Add toppings like sliced veggies, nuts,
spices. At breakfast time, simply scoop a and cheese, then top with lettuce. Seal lid
serving into a pot, add water, and cook. and store upright. Shake and eat.

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 Rebecca's Quick Start Guide | Final Thoughts

FINAL THOUGHTS

Go towards your goals

A healthy, fit body isn’t just about food and exercise (though that’s important).

It’s also about how you think and feel, and what’s important to you.

Imagine your Perfect Day.

Imagine you’ve succeeded, and you’ve gotten everything you wanted. What’s happening?
What are you doing? What’s around you? What’s better?

Now, see if you can do a tiny piece of your Perfect Day, today.
This could be as simple as spending 30 seconds doing a little extra to work towards your
goals. Or tacking up a picture of what your Perfect Day might look like.

Or pretending, if only for a moment, that you’ve already become that person you want to be.
That you already live the way you want to live, and feel how you want to feel.

The more you can imagine yourself living your goals, the more real they get.

Don’t worry about being stuck with what you don’t want. You’ve already started taking steps
towards change.

Focus on moving toward what you do want.

Reward yourself for every small victory. Everything counts, no matter how little.

As always, if you need help with ideas on how to move forward, I’m here to help.

- Leo Judkins

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