Hi and welcome to my DVD ‘Fit For Women’. You may have just completed my 1-Week Challenge and have purchased the DVD or you may have just purchased the DVD separately. The 1-Week Challenge gave you a flavour of the workouts and meals available on my DVD.

There are actually two DVDs in the pack. The first DVD contains all of the workouts and the second DVD contains all of the individual exercises in alphabetical order (in case you need more details on a particular exercise).

To get the most out of this DVD, here are my recommendations for getting started.

  1. MINDSET: The first thing I suggest is to set your goals and targets. If your mindset is right, you are much more likely to achieve your goals. I have included a mindset strategies document below. See below ‘Mindset Strategies’ for details.
  2. EATING: Before attempting any exercise, you should get your eating in order. I have included a recommended eating plan along with recipes and a shopping list. See below ‘The Eating Plan’ for details.
  3. EXERCISE: Once you have your goals in place, set a positive mindset and have prepared your foods, you can introduce exercise into your programme. Go to the Workout DVD (DVD 1) main menu to access my workouts (and if you want more information on a particular exercise, go to the Individual Exercises DVD (DVD 2)). I do have a schedule you can follow but it’s really up to you how you want to do it. You can just jump straight into the DVD and get cracking with the workouts or you can follow my 5-week exercise programme. See below ‘Exercise Programme’ for details.
  4. TAKE PHOTOS AND MEASUREMENTS: If you want to see your progress, I would recommend taking photos and measurements before starting the programme. Take a photo from the front and side and measure your waist, hips and body weight. Measure your progress as you continue your health and fitness journey.
  5. FEEDBACK: A lot of effort has gone into the compilation of this DVD so any feedback would be most welcome. Tell me about your progress, what you think of the exercises and workouts, how you are finding the food choices and what improvements I could make for future programmes.
    Email your feedback to: pauledgar@bodyandmindfitnesscompany.co.uk with the subject ‘DVD Feedback’.

1. Mindset Strategies

If you follow and complete these mindset exercises as honestly as you can, you will become much more focused on your health and fitness goals. Getting your mindset right will mean a healthier mind plus you will find you are more motivated and determined to actually live a healthier life. When you get your mindset right, it becomes easier to motivate yourself to exercise and eat well. You will have more energy in your work, business and around your family and friends. A healthier mind is the foundation towards a healthier body.

Click the following link…

Top Mindset Strategies

2. The Eating Plan

The idea behind this detox eating plan is to give your body enough time for a total body cleanse. It eliminates sugars, dairy, wheat, white flour products, alcohol and caffeine so that your body can start to work with nature and not against it. If you think you may have an intolerance or allergy to certain food groups, this is the eating plan to try for 5 weeks.

You will literally kick-start health improvements and gain the best results in your initial weight loss quest. Any chronic health issues you have will be addressed by getting to the root cause of the condition instead of relying on drugs, which can produce undesirable side effects.

By implementing this detox eating plan, these are the benefits you can expect:

  • Reduced body weight and body fat
  • More energy and clarity of mind
  • Increased colon function improving the digestion and elimination processes
  • Reduced health risks associated with diabetes and obesity
  • Reduced stress and anxiety
  • Improved muscle tone and strength in your joints, tendons and ligaments.

This detox eating plan can form the basis for long-term healthy eating so you never have to go on a diet again. If you decide that you can’t live without dairy or wheat after the 5 weeks, then just reintroduce them back into your routine but cut back on previous intake.

To access the Detox Eating Plan, click on the following links. Start by looking at the Detox 5-Week Meal Planner. The Detox Shopping List has a tick list for each week, i.e. the foods that you should buy from the Meal Planner. The other two links are recipe eBooks, which will give you more options to make your eating more interesting and varied.

Click the following links…

DVD 5-Week Meal Planner

DVD Shopping List

DVD Eating Plan – 30 Top Recipes

DVD Eating Plan – 20 Healthy Desserts, Snacks & Smoothies

3. Exercise Programme

You do not require equipment for most of these workouts. You will be working with your body weight and you can do these in the comfort of your own home. However, there are some kettlebell workouts so you’ll need 1 or 2 kettlebells for those. You can purchase kettlebells in most sports shops, on Amazon or shops such as Argos. My DVD Workout Schedule can be accessed via this link:

DVD Workout Schedule (if you want to print the schedule, remember to change your printer to landscape).

Warm Up Routine - Follow the video and warm up before EVERY workout.

Cool Down and Stretches - perform the stretches as in the PDF document after EVERY workout.

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