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This fitness course program is a complete holistic body renovation program. I will be taking you through the program step by step, and when you come out the other side in 30 days time, your body will be renovated, rejuvenated and rehabilitated both inside and out!
This fitness course program is about the structure of your 30 days, it is your HOW TO guide to get your body in shape.
So throughout the next 30 days you will eat a clean healthy diet, you will exercise to turn your body into a fat burning machine and you will get rest and relaxation into your life. A complete holistic approach about getting results the right way. You will be renovating your bodies at a cellular level so in 30 days time you will be a brand new you.
These 30 days are about getting back to basics, removing fake processed, packaged foods from your diet. We focus on foods that are nutrient dense and full of mineral and vitamins your body requires for optimal health. It’s about giving you the facts as to why this way of eating works and you will experience the results for yourself.
You will learn the right types of foods to eat
You will be given:
I will teach you how to order good food at a restaurant that fits within these parameters. You will learn what to have for post workout meals. And most of all, over the 30 days you will begin to change your eating habits and the types of foods you are eating, and you will begin to notice how amazing you feel, how much energy and vitality you have, and these healthy habits will set you up for the rest of your life.
You will be given complete exercise workouts that move your body functionally in such a way that it burns fat not only during your workout but afterwards also,giving you energy and vibrancy for your everyday life.
Over the next thirty days, you are going to make life easy for your body. You are going to eliminate all foods that cause your body to store body fat, and you are going to eat more foods that help you burn body fat. Your nutrition is crucial if you are serious about getting results.
Workouts you will receive that allow you to workout at home or wherever it suits you (no equipment required):
Avoiding toxins is important for long term health and taking extra stresses off your body. These 30 days aren’t just about weight loss, they are about removing toxic load and stresses from your body so that you can renovate your health right down to the cellular level.
Take this ultimate Fitness Course now and shape your body with 30 day workout body renovation detox program.</p>
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|Section 1: BR30 Program Overview|
Section 1 is all about giving you the education towards nutrition and exercise so that you will understand the reasons why we will be doing the things we do in the program, and you will have the knowledge to make good decisions long after you have finished this program.
This content in section 1 is also available as a PDF download called the BR30 Manual to read and learn this way if you wish.
|Print these program guidelines and stick them on your fridge door.|
|Join the BR30 Facebook Group!|
|What you put into this program you will get out of it, it’s about being good 95% of the time.|
|Section 2: Measure Your Baseline Performance|
To be able to complete the Goals & Baseline form, you need to do a few fitness tests. The reason why you do these fitness tests is to see where you are at right now, and then when we re-test at the end of the program, you will be able to see how much you have improved by.
Test 1 – Press Ups - This tests your upper body strength. Arms at elbow width, do them on your toes if possible. Record how many you can do. See video for details.
Test 2 – Prone Hold - This tests your core strength. Hold this position for as long as you possibly can, time it and record how long you held it for. See video for details.
Test 3 – Down Ups - This tests your fitness levels. Mark out a 5 metre shuttle, and run between the markings going down onto your stomach at each end. There and back is 1 repetition, do 10 repetitions and time how long it takes you to complete. See video for details.
Test 4 – Wall Sit - This tests your leg strength. Sit up against the wall with you thighs at 90 degrees, hold this position for as long as possible, and time how long you can hold it for. See video for details.
Taking your measurements gives you a perfect baseline of information so that on completion of the program when you retake these measurements, you can see tangible data of whether you have improved, and by how much. Record these measurements, and input them into your Goals & Baseline form, which is coming up in another lecture.
Measurement 1 – Hips - Measuring around your hips and bottom. See video for details.
Measurement 2 – Waist - Measuring around your waist, no clothing layers in between the measuring tape. See video for details.
Measurement 3 – Arm - Measuring the girth around your arm at midway point between your shoulder and your elbow. See video for details.
Measurement 4 – Thigh - Measuring the girth around your thigh at the midway point between your hip joint and your knee. See video for details.
|Taking photos is important so you can see the physical changes you will make throughout the course.|
Complete this 'Goals & Baseline' form so that you can record where you are at right now, and to see your improvement levels on completion of the 30-Day Body Renovation. This way you have a baseline to compare against. Click on link below which will take you to my website www.foreverfit.tv where the form is located.
|Go to the Goals & Baseline form link form so that you can record where you are at right now, and to see your improvement levels on completion of the 30-Day Body Renovation.|
Clean out your pantry! Over the next 30 days we are completely cleaning out all processed and hard to digest foods. So time to clean out the pantry! I don’t want anything in your house that is going to tempt you. Be ruthless and don’t settle for thinking ‘maybe later’. Get rid of it!
Over the next thirty days, you are going to make life easy for your body. You are going to eliminate all foods that cause your body to store body fat, and you are going to eat more foods that help you burn body fat. Your nutrition is crucial if you are serious about getting results. Please understand this.
So read the BR30 Manual to understand the hard and fast rules, when you are allowed treats and what they are. Learn how to listen to your body, and understand what foods you should be avoiding if you are wanting to get lean and toned and get the results you desire.
We are completely cleaning out all processed and hard to digest foods, so it’s time to clean out the pantry! I don’t want anything in your house that is going to tempt you to be eaten. Be ruthless and don’t settle for thinking ‘maybe later’. Get rid of it!
Pantry Clean Out List:
Fridge and Freezer Clean Out List:
|Section 3: Plan Your Workouts|
|You can find the workout each day that is going to suit you and do it along with me, or jot down the notes and do them in your own time.|
HIIT - this combines both cardiovascular training and resistance training in a short time frame. Most workouts take only 15 minutes. This is important. This is functional training that combines interval training with intensity, these workouts go directly to your fat stores, and are more beneficial than any 30 minute jog. You have to work hard though to get the results. There are heaps of these style of workouts to choose from, and every workout has all the options, so watch them and make them work for you. If these are just too much, then your option here is to replace a HIIT with a LITE workout, the perfect option for beginners.
Sculpt + Tone - Our body needs us to lift heavy things so that we keep our bones and ligaments strong. Your hormones are also stimulated by lifting weights. These workouts are your resistance training. They are functional workouts that tone your entire body and are about lifting heavy things within the movements that your body is designed to do. So make sure you combine both upper and lower body Sculpt + Tone workouts into your weekly training.
Lite - These workouts are the perfect option for absolute beginners. Do the Lite workouts instead of the HIITs if you find that the HIIT workouts are too intense and difficult for you. These workouts combine both cardiovascular training and resistance training in a short time frame. Most workouts take only 15 minutes. This is important. This is functional training that combines interval training with intensity, these workouts go directly to your fat stores, and are more beneficial than any 30 minute jog. You have to work hard though to get the results. There are heaps of these style of workouts to choose from, and every workout has all the options, so watch them and make them work for you.
|Active recovery days are important. Find out why in this video.|
|Plan your workout week using the blank schedule attached. You can look at the example workout week as a guide.|
|This video explains each workout type and how to choose the right workouts for you.|
|Section 4: Workout Video Library|
Do HIIT #1
Do HIIT #2
|Do HIIT #3|
|Do HIIT #4|
|Do S+T #1|
|Do S+T #2|
|Do S+T #3|
|Do S+T #4|
|Do Lite #1|
|Do Lite #2|
|Do Lite #3|
|Do Lite #4|
|Do Yoga & Stretching #1|
|Do Yoga & Stretching #2|
|Do Yoga & Stretching #3|
|Do Yoga & Stretching #4|
|Section 5: Learn About Nutrition|
|All about the right food types you should be eating.|
|All about supplements.|
|About the importance of hydration.|
|What you can have for post workout meals.|
|Learn about calories.|
|Learn about fats and oils.|
|Learn to avoid vegetable oils.|
|Learn about nuts and seeds.|
|Learn about grains and legumes.|
|Learn about the effects alcohol has on your body.|
|All about store bought products.|
|All about treat meals.|
|Learn tricks to eating at restaurants.|
|Learn about how refined sugar is really bad for you.|
|All about dairy foods and protein powders.|
|Section 6: Nutrition Resources|
|Link to some great recipes on my website.|
|Download some example menu plans.|
|Print this grocery list and use it as a guide when shopping for food.|
|Here is a guide to slimming down in 7 days for something important.|
|Section 7: Learn About Exercise, Fitness & Movement|
|Learn about fitness and movement principles.|
|Learn the intensity you need to train at.|
|If you want to improve and get results, you need to keep challenging yourself.|
|Section 8: Retest Your Fitness And Measurements After 30 Days|
|Go to this link to complete the 'Goals and Retest' form so we can measure your success!|
|Section 9: BR30 Program Conclusion|
"I just wanna say that you have inspired and changed my way of life even more these last few weeks that I've started following you on fb, podcasts and website, I've always been about health but I was getting it so wrong like so many people! Thank u!!! " - Michelle
My name is Nicola Reilly, I am a Personal Trainer, Nutrition and Lifestyle coach. I have been involved in the wellness industry now since 2002.
I studied at the University of Otago, where I gained my Bachelor of Physical education, majoring in Sports Science and Exercise Prescription. Throughout my studies I worked one on one personal training with clients while I continued to learn. After finishing my degree I discovered I needed to know more, so I continued to train clients while taking my study further into holistic nutrition and lifestyle coaching gaining my Chek HLC level 2 with Paul Chek.
I have been extremely lucky to work with some amazing people and learn from them also. My passion is to help people achieve optimal health and well being. I do this from the inside out.
I am not your typical personal trainer, I look at my clients holistically. Create health from the food that they eat, to the movement they create over to the lifestyle they lead. Without looking at the complete package optimal health can not be created.
Foreverfit.tv is my way of sharing what I can with you. I want you to achieve health and wellbeing. There is so much information out there that is wrong. Conventional Nutrition and the food pyramid have lead us down a path of obesity and disease. I want to bring clarity and help make it easy for you to understand what you need to do to achieve health and well being.
I follow a traditional approach to nutrition, using traditional principles of the Weston A Price Foundation and follow a primal/paleo approach to food. However this approach isn’t completely black and white, I go further than this, every client has there own metabolic type and specific dietry requirements. I work with my clients to help them understand what foods work for them. From helping to heal digestive disorders, weight loss, weight gain to performance nutrition. Once you have the food right and your body is in an optimal place for health and well being, I then work with you to bring correct movement and help with improving lifestyle. Doing this in any other order will lead you to bigger problems later and you not achieving your goals.
By training with me you will increase vitality, decrease stress and sculpt the body of your dreams. I take a look at you as an individual and teach you how to avoid disease and stress, by taking a look at your body as a “system of systems.” I teach you how disease and stress are preventable through healthy eating habits, lifestyle management and appropriate types of exercise.
You will understand why every meal, every bout of exercise and every late night has a hormonal consequence on your body. You will learn how you are what you eat, every cell in your body is created by the food that you eat, and we are all different and we all have different nutritional requirements, whether it is healing, prevention or performance you are unique.