Reset evolved as a result of pooling all the best ideas and expert knowledge from our clients, members, trainers and athletes. We compiled these, and then worked alongside nutritionists and doctors to establish what seemed to work consistently and put together an integrated, 12-day package that was common sense, but really did work.
Reset is your step-by-step guide to becoming healthier. It is based on Cognitive Behavioural coaching techniques, such as Motivational Interviewing, and a model of change called the ‘Change Cycle’. This takes you through the process of making these healthy changes in your life, so that they become more achievable and, crucially, sustainable.
We have tried and tested Reset for years, in hard copy, and it works. It works dramatically in the short term and long term, as the testimonials in Chapter 9 (in the iBook or ePublication) will show you. Now, as an e-pub, you can benefit from Reset wherever you are in the world, in an exciting, new, easier to use format.
So, read on, follow each of the steps and our tested advice and we are sure that you will enjoy the process and have a healthy, successful 12 days.
Generally, we all know how to be healthy. The principles behind good health are almost universally understood. If you ask anyone their top tips to get healthier, increase energy, lose weight, feel better postnatal, or even play sport at a higher level, their answers would usually be among the following ten:
- Reduce alcohol consumption
- Increase exercise
- Improve diet
- Eat lots of Veg, lots of colours
- Drink more water
- Stretch more
- Reduce simple carbohydrates (more for weight loss)
- Eat breakfast
- Do not eat too close to sleeping
- Eat little and often
- Increase good quality sleep
It is actually making these changes that is the more difficult business!
MAKING POSITIVE CHANGES
Going away to a retreat, active sporting holiday or even a fitness boot camp are often very good ways to start a healthy lifestyle. A week away from home, eating healthily while increasing your level of exercise results in weight loss and feeling cleansed. However, on returning to your usual environment you can return to your old self and your old habits.
We believe that undertaking a similar programme in your usual environment, for a limited period, with the same support you would receive at a retreat or camp, is a better way to make truly sustainable positive changes to your lifestyle. This is why we have created Reset.
WHY DOES RESET WORK?
Reset kick starts your metabolism by increasing the amount of exercise that you do and improving the food you eat. It is not difficult: the food is good and the amount of exercise is sustainable. Plus, in order to ensure that you can always see an end in sight, it lasts only 12 days.
You will get the best results from reset if you work with a friend or as part of a group, motivating each other.
HOW DOES RESET WORK?
Before you get started, it is important you understand the basic elements of Reset, and read the information about how to make sure that you succeed. You may also find it useful to come back to these sections during Reset to remind yourself of what you are doing and why. If you prefer, you can watch a short video here that explains how Reset works.
There are four key elements to Reset:
> The Contract
> The Journal
> The Nutrition Plan
> The Exercise Plan
To be successful on Reset you must commit to all four elements:
1. THE CONTRACT
The contract is a critical part of Reset. It is a manifestation of your commitment to stick to Reset for the full 12 days.
It is vital that you read the contract with a trainer, coach or buddy/partner and agree in front of them, before starting Reset that you will stick to all aspects. Sharing this commitment with another person gives them the permission to support you during Reset. You will be shown where to access the contract in Chapter 3: Get Started in the iBook or ePublication.
Before you sign the contract, you should think about the difficulties you might face in times of temptation. Discuss these with your trainer or coach and work with them to develop coping strategies in advance of starting Reset and, most importantly, actually visualise overcoming any difficulties. For more information on how to do this, make sure you read Chapter 2: Your Success in the iBook or ePublication.
2. THE NUTRITION PLAN
The Reset iBook or ePub outlines a day by day plan for your nutrition and exercise for the 12 days, found in Chapter 4: The Plan. The basic principles underlying the nutrition plan that you should follow are:
- Reduce salt intake where you can.
- Cooking everything for yourself is the healthiest option.
- If eating out make healthy Reset choices.
- Eat as many colours of fruit and vegetables as you can.
- Eat slowly – this helps to release sugar into the blood stream at a slower rate.
- Try not to eat too close to going to bed.
- Aim to eat only until you are 75% full. Think about reducing your portion size. You may find this easier if you reduce the size of the plate or bowl you are eating from.
- Avoid refined carbohydrates such as wheat bread, white rice, pasta or couscous. Try rye or spelt bread, quinoa, short-grain brown rice, or brown rice noodles.
- Avoid dairy products except goats’ cheese/milk. Try Soya, rice, nut or oat milk.
The food you will be eating is low in sugars and high in fibre and protein. The nutrition plan that follows gives two shopping lists, one for each half of Reset. In Chapter 6 of the iBook and ePub, you will find an additional Lunch shopping list, which you should add on if you plan to cook our lunch recipes too. Then, as you go through the plan, you will find a meal plan and recipes for each day of Reset.
3. THE EXERCISE PLAN
To complete Reset you need to do one two minute training session every day plus a one hour long training session every other day*.
You must do one ten minute long training session every day, even if you are also doing a one-hour session on that day. These ten-minute sessions are found on each day of the plan. If you do it in the morning, before showering, and turn this into a habit, you’ll find it far more achievable.
The exercises are done in a circuit format and your Reset journal includes the programme for each day. You will find more guidance on each of the exercises in Chapter 7. The basics to remember when doing your ten-minute session are:
- Do three sets of 15 repetitions per exercise. If you feel up to it you can do one set of 45 repetitions per exercise.
- Try to limit rest between sets to no more than 20 seconds
- Each repetition should last four seconds (two seconds down and two seconds up)
You should also try to stretch as much as possible during Reset. You will find more information on stretches in Chapter 8.
Alternate Day Sessions
You will also be doing a one-hour exercise session every other day. For some this might feel daunting at first, but you will quickly feel your body respond to regular exercise, it will love the increased intensity.
The one-hour sessions must consist of one of the following:
- Jog, run, cycle or walk (fast, so that you feel out of breath)
- One Element’s Training in the Park or Personal Training.
- Sport (football, rugby, hockey, rowing, swimming, pilates etc.)
- Gym session
The key to fitting these sessions in is to make a plan. Run through each day, and write down realistic times you can exercise. So as opposed to saying I’ll train 4 times this week, say I will exercise on Monday at 6pm for one hour, Wednesday at 7am for one hour etc. You will be much more likely to succeed.
It will help to visualise the training you will do. If you are going for a jog, picture the route; if you will engage in team sports, visualise the players.
If you are designing your own session, see the additional information in Chapter 7.
* Physical activity is generally safe and has many benefits. However, if you are at all unsure about your health, for example if you have: a heart condition; chest pain; high blood pressure, joint problems; had an eating disorder; a medical condition which requires a specialised diet; or you could be pregnant; you should check with your doctor before you start any news exercise programme or nutritional plan. If you experience pain during a training session then stop, and consult a trainer, doctor or physiotherapist.
4. THE JOURNAL
In order for Reset to work you must ensure that you take the time each day to answer the short questions found in the plan about what you have eaten, the exercise you have done and how you are feeling. Get a notebook to write these down in, as simply writing down and acknowledging what you have done will make it feel more like an achievement. This will help you sustain your motivation throughout Reset especially before you start to see and feel the physical results.
You can adapt Reset slightly to suit your lifestyle and dietary requirements, however, please remember that the closer you stick to the guidelines, the better the results.
Download the iBook to read about the full program.