PERSONALISED DIY RUNNING / CARDIO TRAINING PLAN


Cardio training is short for cardiovascular training and is all about getting your heart pumping. The benefits of regular cardio training include weight management, increased stamina, and a reduced risk of chronic diseases such as Obesity; Cardiovascular (Heart) Disease and Type 2 Diabetes by helping to lower blood pressure; controlling blood sugar levels and improving your cholesterol profile. Regular cardio activity helps keep you independent as you age, improves your sleep, and supports your mental health by releasing feel good hormones (endorphins) that can help with symptoms of depression and anxiety. Studies show those who participate in regular aerobic exercise live longer.

There are countless modes of cardio exercise and there is one that can suit you - no matter what your age; fitness level, equipment availability, current health / injury status, fitness goals and time availability is. Amy will work with you to find the best mode and variety of training to get you the results you want in a sustainable and enjoyable way.

Want to achieve a PB on your next half marathon or would you love to learn how to run 5km without stopping? With a Personalised DIY Running / Cardio Training Plan, Amy can create a strategy for beginners wanting to learn to run 5km and 10km fun runs; help elite track athletes, cross country or trail runners to run half and full marathons, and even assist ultra distance runners. No matter your age, fitness level or running history, Amy is an expert at developing plans that will accommodate your lifestyle factors and achieve your goals.


*Please note that you can do a Review Plan as many times as you like.
**Please note that a questionaire is required to be filled out for Amy to be able to make a personalised plan.




WHAT’S INCLUDED IN AN INITIAL CONSULTATION + MEAL PLAN?

THE THINGS WE WILL NEED FROM YOU

Complete nutrition, health and goal-setting questionnaire
Fill out a 7-day food diary
Your measurements for tracking changes in body composition

WHAT AMY SENDS TO YOU

Thorough nutrition analysis on your food diary, measured against your individual requirements
Detailed personalised guide on what you should be eating and how much, tailored to your age, gender, body size and activity levels
4 week Meal Plan with recipes for making your own meals and snacks centred around your individual requirements, goals, likes/dislikes, food availability, health/food beliefs, intolerances/allergies, time, financial and other lifestyle factors
Key lifestyle and behaviour changes summary, to achieve your goals
Interpreted results of you tracked body measurements

THE AWESOME EXTRAS YOU GET

Guidelines and tips for eating out/work/travel
Alcohol and ‘sometimes foods’ guidelines, to ensure you still get to enjoy the foods and drinks you love
General training guidelines to accompany your food plan to achieve your goals
WHAT’S INCLUDED IN A REVIEW CONSULTATION + MEAL PLAN?

THE THINGS WE WILL NEED FROM YOU

30-minute catch up call with Amy via Skype
Your measurements for tracking changes in body composition

WHAT AMY SENDS TO YOU

Detailed food group analysis
Second thorough analysis of your nutrition/meal plan, allowing Amy to visualise changes and evaluate if you are meeting your targets via simple graphs
Progress evaluation on the key lifestyle changes and goals made in your initial plan

THE AWESOME EXTRAS YOU GET

Opportunity to ask any questions/clarify any queries
Education, mentoring and motivational techniques
Discuss any new goals