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-the detox project-
3-day clean & freshen up
clean out
clean in
employ dietary inclusions
simple to follow
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-recharge23-
14-day plug in project
movement rules
nourishing plan
recharge the brain
easy to follow
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-riavviare modella-
a 21-day program for women
3 key dietary phases
meal choices within the phases
daily vlogs
a hormonal rebalance
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-the 12 days of christmas-
12 day reset plan
just before the silly season
optimise your health before...
diet & activity plan
easy to follow
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-the reboot program-
21-day metabolic booster
3 key dietary phases
meal choices within the phases
daily vlogs
the ultimate metabolic booster
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-the CI reset-
16-weeks towards healthy ketosis
return to your ideal weight
change food behaviour
drive up healthy ketosis
establish optimum blood sugar
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-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
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-the CGM experiment-
eat, monitor, change
live 24/7 blood glucose monitoring
be guided by choices
note & tinker
change food behaviour forever
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-the ergogenic project-
bp trials six ergogenic supplements
testing 6 'legal' supplements
what the data says
do 'they' boost athletic performance?
would I recommend?
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-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
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-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
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-hydration matters-
trial the 'right' & proven strategy
trial the strats for 14 days
boost athletic performance
recovery faster
mind & body optimisation
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-choose your best food-
a 21-day experiment
bp's 6 step rules
report & forward choices
make changes on the go
test & assess
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-ergogenic supplement trial-
6 supps road tested
check bp's report
are they for you
what are BCAA's?
naaa, not for me
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-pampy's porridge-
the ultimate cereal mix
8 ingredients
contain & shake
repeatable & tasty
total appetite suppressor
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-losing weight, properly-
practicing & combining four key principles
eat right.
sleep right
move right
think right
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-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
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-your nourishing-
your bespoke dietary plan
starting test
starting questionnaire
we chat
follow with bp YOUR plan
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-31 days/ 31 exercises-
progressive activity
day one/ one set
day two/ exercise 1 & 2
work at your pace
goal: day 31
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-spring clean activity-
monday to friday training
core strength
functional strength
stretch & unwind
video sessions
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-postural DB series part 1-
21 x 10 minute sets
choose 'your' dumbbells
press play
enjoy training continuity
suits ALL fitness levels
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-the core stability series-
12 x 10 min core sets
tight tum
tight bum
strong back
fun sets
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-postural DB series part 2-
12 x 10 minute sets
choose 'your' dumbbells
press play
enjoy training continuity
suits ALL fitness levels
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-the power cord series-
4 x 15 min sets
choose your fitting power cord
press play
easy to follow
collective strength & toning
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-pampy trains-
bp's 4 fitting strength workouts
functional strength & balance
30-45 min workouts
leanness & functional performance
can you log all 56 workouts
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-core sessions-
5 core workouts
tummy, bum & sides
12 minutes sessions
easy to follow
press play
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-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
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-the limitless series-
balancing your mindset
5 mental strategies
defuse stress
relax
centre
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-box breathing practice-
calm in 2 minutes
practice the 4 second splits
a perfect timeout
press play
cumulative results
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-relearning nasal breathing-
practice the right way
re-learn
practice
test
boost health
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-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
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-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
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-your CITY 2 SURF-
preparing properly
yellow/red/blue/green plans
technique
intensity
the plan
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-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
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-running drill set-
running tech
6 running drills
include safely
practice the right technique
boost your speed
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-pampy's peloton-
7-day stationary cycling tour
7 x 40 min guided riding sets
hills
intervals
enduro
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-cycling strength project-
cycling specific (off-bike) exercises
15 min sets
MTB & ROAD specific sets
press play & follow
boost cycling performance
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-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
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-the stretching series-
find 10 minutes & loosen up
10 x 10 minute sets
easy to follow
modified movements
simply press play
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-the hip stretching set-
the 4 best & safest movements
for those who; sit lots.
are 40yrs +
ride bikes
need a grease & oil