Diet Breaks

Many people are either on a diet or off a diet, there is no inbetween. During this plan you will have diet breaks regularly to help regulate appetite and give you a psychological break from actively restricting calories. While people fear that this will stall fat loss, in fact the psychological break from dieting, lifting carbohydrate and calories, combined with a 'reset' of appetite hormones, allows you to continue your fat loss plan for longer than you would otherwise. We have these to give you confidence on how to eat when NOT on a diet, practicing 'maintenance' while being guided through it.

Higher Protein to Support Fat Loss

Protein is a key nutrient to support fat loss - it takes longer to digest (keeping you fuller for longer), it regulates blood sugar levels (helping avoid cravings) and takes way more calories to digest than fat or carbohydrate - significant when creating a calorie deficit as every little bit counts. If in doubt, turn to (lean) protein.

An Abundance of Vegetables to Regulate Appetite

Our stomach has receptors that let us know we have eaten enough food when they are stimulated, and this is related to food volume. For some people, this is a more important regulator of appetite than for others. Most vegetables can be eaten freely without fear of overeating calories, and as such I encourage you to eat your fill at each meal to ensure you feel satisfied on non PSMF days. We will discuss which ones are best to fill up on.

Strength Training Plan

An 8 week strength based plan created by Darren Ellis (who is our resident strengh training expert) is also included. Fat loss maintenance (and health and longevity) requires the preservation of muscle mass. Resistance training is THE way to build and preserve muscle, protecting your basal metabolic rate (BMR) which is naturally reduced as you lose weight. Darren is also on hand to help support you throughout the eight weeks. There are options for at home and in the gym.

Mondays Matter Workbook

This includes all of your go-to information, including meal plans (standard and vegetarian), shopping lists, discount codes, suggested brands/items and supplements and FAQ related to Mondays Matter.

Mondays Matter Journal

A journal to track your progress, including your non-scale victories, sleep, exercise, mood, energy, and a place to keep notes from Zoom calls and favourite recipes/meals.

Advanced Preparation to Save Time

Tips for advance preparation, and cook once, eat twice meals - so while some preparation is key, you're not always in the kitchen.

Contact, Community and Accountability

Weekly emails, FB coaching and zoom sessions (that will be recorded and available) with me to help support you.

Zoom Calls

Zoom calls every two weeks to embed the habits we are creating, to provide information around supplements, mindset, training and offer the opportunity for in person Q and A with our experts.