(Some) Major Projects

-the detox project-

3-day clean & freshen up

clean out

clean in

employ dietary inclusions

simple to follow

-recharge23-

14-day plug in project

movement rules

nourishing plan

recharge the brain

easy to follow

-riavviare modella-

a 21-day program for women

3 key dietary phases

meal choices within the phases

daily vlogs

a hormonal rebalance

-the 12 days of christmas-

12 day reset plan

just before the silly season

optimise your health before...

diet & activity plan

easy to follow

-the reboot program-

21-day metabolic booster

3 key dietary phases

meal choices within the phases

daily vlogs

the ultimate metabolic booster

-the CI reset-

16-weeks towards healthy ketosis

return to your ideal weight

change food behaviour

drive up healthy ketosis

establish optimum blood sugar

-time restricted eating experiment-

a 7-day ketosis booster

consume all calories 7/24 @ 7

a fasting introduction

change food behaviour

boost fat burning metabolism

-the CGM experiment-

eat, monitor, change

live 24/7 blood glucose monitoring

be guided by choices

note & tinker

change food behaviour forever

-the ergogenic project-

bp trials six ergogenic supplements

testing 6 'legal' supplements

what the data says

do 'they' boost athletic performance?

would I recommend?

-ATT: MEN, 40 YRS+-

a six week re-calibration

6 weekly themes

super easy to follow

return to your best health

return to your best weight

-pampy eats-

bp's 6-day away from home feedbag

choices have to travel

require zero cooking skills

filling on few calories

give enough nutrients

-choose your best food-

a 21-day experiment

bp's 6 step rules

report & forward choices

make changes on the go

test & assess

-ergogenic supplement trial-

6 supps road tested

check bp's report

are they for you

what are BCAA's?

naaa, not for me

-pampy's porridge-

the ultimate cereal mix

8 ingredients

contain & shake

repeatable & tasty

total appetite suppressor

-losing weight, properly-

practicing & combining four key principles

eat right.

sleep right

move right

think right

-men's health-

the outage 4 men

28 day most simple menu

shop, prep, eat - as is

designed for fit most men

the yearly gut & energy reboot

-your nourishing-

your bespoke dietary plan

starting test

starting questionnaire

we chat

follow with bp YOUR plan

-31 days/ 31 exercises-

progressive activity

day one/ one set

day two/ exercise 1 & 2

work at your pace

goal: day 31

-spring clean activity-

monday to friday training

core strength

functional strength

stretch & unwind

video sessions

-the core stability series-

12 x 10 min core sets

tight tum

tight bum

strong back

fun sets

-postural DB series part 2-

12 x 10 minute sets

choose 'your' dumbbells

press play

enjoy training continuity

suits ALL fitness levels

-the power cord series-

4 x 15 min sets

choose your fitting power cord

press play

easy to follow

collective strength & toning

-pampy trains-

bp's 4 fitting strength workouts

functional strength & balance

30-45 min workouts

leanness & functional performance

can you log all 56 workouts

-core sessions-

5 core workouts

tummy, bum & sides

12 minutes sessions

easy to follow

press play

-the golden slumbers project-

a 24 hr sleeping reboot checklist

quiz your sleep quality

understand your circadian rhythm

follow the ordered checklist

return to baby-like sleep

-the limitless series-

balancing your mindset

5 mental strategies

defuse stress

relax

centre

-box breathing practice-

calm in 2 minutes

practice the 4 second splits

a perfect timeout

press play

cumulative results

-relearning nasal breathing-

practice the right way

re-learn

practice

test

boost health

-returning to exercise plan-

fitting progressive intensity

I haven't exercised for years

Starting is challenging

I need safe options

Tell me what to do

-starting exercise intensity-

your right effort level

use the simple DTI calculation

your safe zone

your best fat burning zone

feel great at this zone

-your CITY 2 SURF-

preparing properly

yellow/red/blue/green plans

technique

intensity

the plan

-the born to run project-

run 10km safely from scratch

follow the 5 golden rules

progress as listed

learn to love running

no pain, no injuries

-21.1-

your half-marathon plan

choose your plan

refine your technique

know your right intensity

tick off the sessions

-42.2-

the marathon

choose your plan

calculate your best intensity

follow the build

report

-pampy's peloton-

7-day stationary cycling tour

7 x 40 min guided riding sets

hills

intervals

enduro

-cycling strength project-

cycling specific (off-bike) exercises

15 min sets

MTB & ROAD specific sets

press play & follow

boost cycling performance

-desk stretching-

100 seconds of loosening up

sitting is horrible for your posture

break up every hour

5 simple to follow stretches

great for mind & body

-the stretching series-

find 10 minutes & loosen up

10 x 10 minute sets

easy to follow

modified movements

simply press play