All vital information is kept in Guides and Featured and Files in your Facebook Coaching Group, so please use these as your point of reference –  you do not need to search the newsfeed.

If you have a question and you can’t find the answer in this Handbook, please post your question in the group. Your question may also be helpful to other participants who need the answer too!

There’s a lot of food in one day, why do we eat 6 times a day and can I skip one if I’m full?

No please eat every meal as it is designed for best results. Every meal is important to fuel your body and ‘rewire’ your metabolism, which will help you build lean muscle and burn fat. DO NOT think that by skipping meals you will get results faster, this is NOT the case.

Can I swap between full food / vegetarian / vegan / meal replacement plan?

Yes you can, just always ensure you have: 3 meals, 3 snacks (full food); 2 meals, 2 snacks and 2 shakes (meal replacement plan); 1 shake, 2 meals and 3 snacks (meal replacement plan). Whichever plan you follow, your bedtime snack must be a ‘snack’ and not a ‘meal’.

How long do I leave between meals?

Please leave a minimum of 2 hours and a maximum of 4 hours between meals.

Can I switch out a meal that I don’t like?

Yes you can change any meal on the plan for any other, meal for a meal, snack for a snack.

Are the portion sizes before or after cooking?

The portion sizes are before cooking unless stated otherwise.

Cottage cheese turns my stomach; can I switch this out for something else?

Yes, you can either replace it with quark or choose a different snack altogether.

Do I choose fat free cottage cheese/Greek yoghurt?

Please ensure you always buy FULL FAT Greek yoghurt/cottage cheese and NOT 0% fat. 0% fat products tend to be higher in added sugar.

Is there a difference between authentic Greek yoghurt and Greek style yoghurt?

Yes! Please ensure you buy and consume authentic Greek yoghurt only. The straining process is what gives Greek yoghurt a rich velvety texture because the liquid whey is removed. Greek style yoghurt on the other hand, has not been strained and often contains artificial thickeners/preservatives such a gelatin and gum which are added to produce the same creamy texture but with a longer shelf life. So please stick with authentic Greek yoghurt.

Is there a risk of increasing cholesterol by eating too many eggs?

This is not the case. For more information read this article: https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol

What if I don’t like an ingredient or I have an allergy to it?

In your meal plan there is a list of like for like swaps that are suitable, however, if this is not possible then please choose a different recipe altogether.

I can’t eat fish, what can I have instead?

You can switch out the fish for any other protein or vegetarian protein option listed on your meal plan.

What kind of Ryvita / cracker bread can I have?

Plain, to ensure there aren’t any added salts or fats.

I have a nut allergy, what’s the alternative?

Choose one of the meals on the plan that has no nuts and replace it with that. Alternatively, where possible, use your like for like options on your meal plan. For example, 6 almonds can be swapped for 2 teaspoons of seeds. Please always check the ingredients on packets to ensure they don’t contain nuts. Ultimately it is your responsibility to look after yourself.

The teaspoon of olive oil, is that in addition to the oil I use when cooking?

No, this is the oil you use when cooking.

Which oil is best? Coconut oil or olive oil?

Both are great options for our healthy fats as is sesame oil.

Can I add salt to my meals?

No. All of the nutritious SPR meals are full of all the revitalising minerals, botanicals, healthy salts and sugars that are naturally present in your food for a healthy body and mind so please refrain from adding any salt to your meals.

What spices and herbs can I use for flavour?

We LOVE herbs and spices! You can use pretty much any of them, as long as they don’t contain salt or sugar. If in doubt, run it by your coach in your Facebook group.

Are we allowed decaffeinated tea / coffee?

Yes, but maximum 2 a day.

The 2 cups of caffeinated tea / coffee allowed per day, is that included in my water intake?

Caffeinated drinks are NOT included in your intake, however, your hot water with lemon or ginger etc are.

Why do I need to drink a pint of water upon waking?

It kick starts your metabolism as soon as you start your day.

It looks like I need to consume a lot of water, is this necessary?

We recommend that women in menoPause should drink 3 litres of water daily for many reasons…

• Reduces Hot Flushes and Night Sweats – helps regulate body temperature.
• Supports Hormonal Management – nutrition supports natural management of hormones.
• Combats Bloating and Water Retention – flushes excess sodium.
• Boosts Skin and Reduces Dryness – keeps skin plump and elastic.
• Increases Energy and Focus – fights fatigue and brain fog.
• Aids Weight Management – supports metabolism and helps control appetite.
• Supports Heart and Kidney Health – improves circulation and flushes toxins.
• Improves Digestion – prevents constipation and eases gut discomfort.
• Protects Joints – reducing strain while strengthening muscles, flexibility and resilience.
• Reduces UTI Risk – flushes bacteria from the urinary tract.

Can I drink more than my 3 litres allocated?

We ask you to stick to the specific amount we recommend. We believe in balance and everything in moderation – too much or too little can be dangerous. When the body is in perfect balance it works at it’s optimum.

Can I have carbonated water?

No. Please stick to still water only. The gasses in the carbonated water will cause unnecessary bloating. It can also add to irritable bowel problems and can hinder the fat loss process.

I am considering using a shake replacement, how do I choose?

The brand you choose is entirely up to you. Refer to the supplement section page provided within the meal plan and ensure that what you are buying is of the correct nutritional composition.

What is the difference between a meal replacement smoothie / shake and a post workout smoothie / shake?

A Meal Replacement and Post Workout shake / smoothie are two completely different things.

A Meal Replacement has to reach a certain criteria of vitamins, minerals, botanicals, salts, fats, nutrition etc. to be classed as a meal.

A Post Workout shake is essentially protein and branch chain amino acids. This will feed the muscles, help with recovery to repair and replace what is depleted through exercise.

What is a post workout shake and why do I need one?

A post workout shake is very important as they have been shown to help build muscle, decrease muscle fatigue and alleviate muscle soreness. This will be in addition to your 6 meals / snacks a day.

Is there a set time to leave between having a post workout smoothie / shake / meal and having the next meal?

Preferably 1 hour between your post workout smoothie / shake and your next meal.

I like to work out first thing, should I do it on an empty stomach or after eating?

Never train on an empty stomach. It’s important to eat a minimum of an hour before if eating food or half an hour if consuming a shake / smoothie before you train, so your body has fuel to burn. If not, your body can tap into your muscle storage for energy and burn muscle instead of fat and we don’t want that happening. By eating beforehand, it will not only give your body energy to workout, it will kick start your metabolism and that is when you will start to burn the fat efficiently.

Do we complete the challenge every day until the next one is set?

Feel free to do the challenge as many times as you wish, however, we only require you to complete it once as a minimum, unless otherwise specified.

How do I post my video evidence for the challenge in the same video rather than posting all individually?

Use an app like PicPlayPost or Pic Stitch so that you can upload them as a video collage. By creating a collage, it is not only easier for uploading, it makes it quicker and easier for the coaches to view your technique.

I’m on a nightshift, how do I eat if I’m up longer than normal?

We recommend you eat every 2-4 hours for as long as you are awake. For example, if you are awake for more than 20 hours please add an extra meal / snack and continue to do so if needed.

Can I have chewing gum?

No. Chewing gum causes you to swallow excess air, which can contribute to stomach pain and bloating. In addition, when you chew gum you send your body physical signals that food is about to enter your body. Many sugar-free chewing gums contain artificial sweeteners which could also cause gastrointestinal symptoms, including diarrhoea.

Can I promote my business / charity within The Pause groups?

No. Please respect the privacy of your fellow participants as you haven’t opted in for any third party marketing and you all need to focus on achieving your best possible results. Thank you for understanding.