British women's alpine and snowboard squads and of course Zoe's Olympic S&C
.... populations, from, Joe public training for weight loss, to World Class Olympic ...
Weight Loss & Ongoing Fitness Plan As used by TeamGB Olympic athletes & Professional sports teams.
+ Welcome to ExpertHealth.me A weight loss and ongoing exercise plan designed by Britain’s No 1 TeamGB Olympic snow sports athlete Zoe Gillings and Olympic Strength & Conditioning coach John Noonan. John Noonan Zoe Gillings
Foreword
Welcome to the next 10 weeks of your LIFE! By purchasing this program it means you have already had the beginning of an idea… An idea formed by your desire to change, to be better, to achieve something different than before. This is the beginning of reaching YOUR fitness goals But, before we dive into the workings of this program we feel it’s prudent to lay the facts out on the table… Number 1) There are no complex magical formulas that guarantee results… Number 2) There are no assured gains by simply signing into the gym each day…
It’s all about applying the most amount of effort in the allotted time you have. In this document we will provide you with the training tools to stimulate physical change, but to make those changes your going to need self-determination, relentless consistency and an insane work ethic! These are the collective values YOU will need to rely on to win the weight loss battle. Because we realize that your time is precious we have worked hard to package the knowledge and expertise from our elite practitioners to bring YOU a program that works.
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Contents
1. Introduction 2. Online video resource 3. Zoe Gillings – TeamGB Olympic Athlete 4. John Noonan BSc ASCC 5. Disclaimer 6. Why is this plan being produced 7. How does this program work? 8. Success or failure… 9. Part 1 – “Kicker” program 10. Am workouts – high intensity intervals 11. High intensity interval sessions 12. Perceived exertion scale 13. Pm workouts – resistance circuits 14. Part 2 – “Maintenance” program 15. A personal note from John & Zoe 16. Press 17. A few key tips
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1. Introduction Zoe & John have brought together the most comprehensive fitness knowledge and experience gained over the last 20yrs of competition at the top level of professional team & Olympic sports. Zoe is currently in her final training phase for the 2014 Winter Olympic Games in Sochi, Russia. John is currently lead strength and conditioning (S&C) for the British women’s alpine and snowboard squads and of course Zoe’s Olympic S&C coach as well as working with several other top Olympic snow sports athletes.
Zoe has worked to the exact plan within this document several times during her career and uses parts of it every day. Just like it can do for you, this plan now forms part of Zoe’s lifestyle – Zoe may add or remove different exercises – but in essence Zoe has made her lifestyle choice – in and out of sport Zoe has changed her life and is fitter, healthier and will live longer for it. It’s not just Zoe who has benefitted from this exercise plan, all the people in Zoe’s Olympic program – various coaches, training partners, fellow athletes, and friends who were fortunate enough to have Zoe and John share this information with them have all seen huge results in all aspects of their health and lifestyle – especially weight loss. If it wasn’t for those results and people constantly asking Zoe and John for health and fitness advice, and especially how she lost weight, this lifestyle plan would never have been produced.
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2. Online video resource This is not a complicated exercise plan, John has specifically developed this with Zoe for everyone to understand. To complement the written plans, we have produced several accompanying exercise videos that you can view to ensure you are doing the exercises with the correct technique and maximizing gains. We have also produced a full home body workout routine within the library. The link to the electronic video library is:http://www.youtube.com/channel/UC0p3e7OsWjgCDPKGDH_x1jw or alternatively it can be found here:http://www.experthealth.me/?page_id=352 It can also be located on the main menu of the homepage www.ExpertHealth.me labeled “exercise videos.” (see below)
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3. Zoe Gillings 2 x TeamGB Olympian, 7 World Cup Podiums Multi times GB National Champion, Multi times X-Games finalist Completing final preparations for 2014 Olympic Games
Having competed in Snowboard X (SBX) for over 15 years (SBX is where 6 athletes race down a mountain over jumps and around turns), at only 28yrs of age, 2 x Olympian Zoe Gillings is Britain’s no 1 Olympic snow sports athlete and is heading into the 2014 Sochi Winter Olympic Games as a firm medal favorite.
Zoe has finished on every step of the podium at World Cup competitions the world over – is multi British national champion at every age group and multi X-Games finalist. Zoe is a UK Sport podium funded athlete which in essence means she has received (and continues to do so) the highest level of professional support available to British athletes (summer or winter) for the past 10 years including nutrition, strength and conditioning, sports psychology, physiotherapy, and so on. Zoe has used this wealth of experience to produce this exercise plan with her fitness coach and friend, John Noonan. Zoe is a full time Olympic athlete but due to huge financial problems within her governing body, following the 2010 Vancouver Olympics when her then governing body went into administration, Zoe set up her own business to help fund her Olympic sport. Zoe fully understands the need to manage her time both to run her own business as well as to eat, train and compete at the highest level. Zoe has a full time job as well as being a full time athlete. If Zoe can eat right, work, train and compete all in a days work, so can you. You only need 1 out of 24hrs in any day to train and plan your meals.
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And finally a note from Zoe … For many years, despite training hard for Olympic competition I found I was always carrying fat that I just couldn’t lose. I tried everything but I just couldn’t shift it. I thought I was eating healthily – pastas/rice/meats etc, I was training in the gym but it just wasn’t shifting, I didn’t eat sweets, chocolates or drink fizzy drinks. I thought there was just no chance of it ever going. I couldn’t understand why.
The exercise plan John designed for me was a major part of shifting the excess weight. Hand on heart, despite previously thinking I could never shift it, now I can loose weight, gain weight (lean muscle mass), keep my weight the same – all with the practical knowledge in this plan.
I have done it, fellow athletes have done it, friends, colleagues and family members have all changed their lifestyle for the better due to the contents of this plan – now you can do it too…. Lose the weight you want to and live healthily from then on… Good luck and remember loosing weight is not an art – it’s a science. Anyone can do it. 7
4. John Noonan Lead S&C GB Women’s SBX & Alpine Ski squads.
John Noonan BSc (Hons), ASCC John is an elite Strength and Conditioning Coach currently working with GB Snow Sport athletes within Snowboard Cross, Freestyle and Alpine Skiing in preparation for World Cup and Olympic competitions. As an accredited UK Strength and Conditioning Coach with UK Strength and Conditioning Association (UKSCA), John has worked with a number of professional sport teams in Soccer and Rugby, such as Chelsea FC and Leeds Carnegie RUFC, and developed a number of players credited at International level. John is currently undertaking his PhD in Applied Physiology at Liverpool John Moore’s university researching the physiological demands of elite snow sport competition, with special attention on application of training and competition methods to enhance performance.
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5. Disclaimer
This document does not contain medical advice, it is for educational purposes only to assist you in loosing weight, getting fitter, sleeping better, reducing stress and increasing your overall health and fitness knowledge. The information in this document is in no way intended to replace your doctor or medical professional. If in doubt always contact your doctor or health care professional before embarking on this new lifestyle.
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6. Why is this plan being produced?
First and foremost this plan has changed Zoe’s life and the lives of many of her fellow athletes, work colleagues, friends and family. John Noonan is a highly qualified strength and conditioning coach, since working with John it has literally changed Zoe’s life. She lost excess weight, she developed lean body mass, become much stronger and overall is much more healthier and fitter than ever before. It is not easy to get fit, sometimes it is not easy to get out of bed and go to work in the morning but you do it anyway. Adopting the fitness and lifestyle habits in this plan will be a challenge, but if you follow this plan Zoe and John guarantee you will lose weight and have a much healthier lifestyle.
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Zoe has been lucky:-
Sochi 2014 legacy:-
Throughout Zoe’s career she has been fortunate in accessing experts in their field whether it be nutrition, exercise or sport specific coaching. She wants to bring this expert knowledge to you.
There were many legacies left with the hugely successful 2012 London Olympic Games. Zoe and John would like to leave a legacy for the Sochi 2014 Olympic Games – quite simply put – a lifestyle change of health & fitness. They would like to help the public in this day and age of cars, escalators, and quick fixes develop a healthy lifestyle for the current and next generations.
Whether you are simply young, want to lose weight, a keen sports person, ageing, or just looking for a healthier lifestyle, this plan covers that – it is a lifestyle choice.
Olympic
Financial reward The cost of this plan is the same as a couple of rounds of drinks on a night out. That’s it!! Any financial reward Zoe generates from this plan is being invested back into her Olympic snowboard program. If you have purchased this plan – you have invested in Zoe to win an Olympic medal and you are investing in a new lifestyle guaranteed to change your life. Thank you.
Where knowledge like this was only once accessible to movie stars, pop stars, the super rich or Olympic athletes – its now available to you.
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7. How does this program work? Throughout their professional careers our coaches have trained a wide range of fitness populations, from, Joe public training for weight loss, to World Class Olympic athletes staying in shape to compete at the highest level – now this is available to you. This program is the sum of that work broken down into an easy to use, bespoke and interactive training mix customized to you. This means you know that the time you commit to this program will be directly proportionate to the fitness and weight loss results you will achieve.
Secondly, the additional bonus with this program, unlike other Internet based plans, is the online video training resource that comes with it. The electronic training library accompanying this plan tells you exactly how each exercise should be performed, with cues to help optimize your posture and movement control for best results. Simply follow the link to each video where our fitness coach is waiting to help you through your paces.
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The other intelligent aspect of this plan is that we understand not every exercise suits everybody’s movement capabilities. We’re all unique by design and build, which means we all need exercises that most suit our dynamic and/ or physical needs. For this reason, you can swap out any exercises that you literally cannot perform through say a lack of strength, or technicality, and swap in a more appropriate alternative.
This means that you can still push through a whole session without missing valuable exercises, which are the key to stimulating physical change. It’s like having a personal trainer by your side every session for the whole 10 weeks!
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8. Success or failure… The reason most weight loss plans don’t work is; • Lack of specificity • Lack of progression/ over-load • No considerations for long-term training after the short-term plan Why this plan will work for you despite how long you have been training? • Frequency of exercise • Variety of high intensity sessions to suit individual needs and training environment • High intensity training forms twinned with clean eating Why this is suited to the busy person? • Short, intense worth-while sessions • Simple to follow • Scientifically proven methods that get results
So, what makes this program special? Training information and programming normally reserved for elite level athletes – methods to accelerate changes in body composition and health, packaged for you…. Kicker exercise plan to 'kick-start' physical changes in fitness and body composition. Maintenance plan that provides long-term training support to help keep your gains. Includes an online exercise library that shows you each exercise and coaches you through all the programmed movements. This is not just a training program, it’s a lifestyle! You can adapt this program into the rest of your life.
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Thank you for reading so far…
Many thanks for taking the time to read this plan so far. If you would like to download the entire nutritional plan in full including 10 weeks of detailed food menus please visit www.zoegillings.com/shop and purchase the weight loss and nutritional plan in full. “If you wanted to learn how to drive a rally car successfully would you go to your local learner driving school or would you go to a professional rally car driving instructor?” Zoe Gillings, TeamGB Olympic athlete, founder, ExpertHealth.me. Please remember this plan is tried, tested and 100% works if you are willing to make that lifestyle choice. For the cost of a round of drinks on a night out with friends you can change your life forever, lose weight and lead a healthy lifestyle… www.ExpertHealth.me www.ZoeGillings.com
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33. Press…
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Developed by a World Leading Nutritionist & TeamGB Olympic Athlete
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