Phase 6 Explanation

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Phase 6 Introduction

Welcome to phase 6

This is the phase where we are really focusing on HOLISTIC measures of health and fitness and stepping up our game a little with our training side of things. HOW EXCITING. Im actually so thrilled with this phase, as I know it will really allow you to extend yourself in such a powerful way.

You might be thinking, what are ‘holistic measures’? This is the phase where we are really bringing in a strong focus on gratitude practices as many studies have found proven benefits of gratitude upon many aspects of our life. Gratitude practices improves our physical health, our psychological health such as reducing toxic emotions such as envy, resentment, and frustration, increasing happiness and reduces depression. Gratitude is said to help people sleep better also  which we know how important this is for optimal decision making, as well as improving self-esteem, performance and mental strength. We all have the ability and opportunity to cultivate gratitude, sometimes we just need someone to help give us some direction with it, and in this instance, it is going to be your coaching group to drive you in that direction.

Not only will phase six, help you with your gratitude, but there is going to be a strong focus on helping you improve your current morning and night time routines. These two elements can really help set you up for the day, set great intentions for the day as well as improve upon your productivity, which is always going to work in your favour.

Another large component of phase 6 is STRENGTH TRAINING. Its time to step it up a notch!! Many of you have been really making the most of your everyday movement patters which is amazing, but its time to really make STRENGGTH training a priority. Within phase 6 you will receive strength programs, both home and gym, which will be made mandatory. You will also have to CHECK IN with your programs weekly to your coaches so we are able to see the progress made from week to week. 

Why are we making it mandatory… here is why. Strength training ultimately will assist you in increasing your ability to perform day-to day activities much easier- think things like carrying groceries, housework, gardening, carrying the kids etc. Strength training can help both manage and lose weight as it increases your metabolism to help you burn more calories. A good resistance program will; increase your excess post-exercise oxygen consumption, meaning your metabolism remains active and your body continues to burn calories long after the workout has taken place.

Lifting weights will help keep your joints strong and flexible which will contribute to better balance as you age. Strength training has been shows to reduce the risk of falling by 40%. Strength training will elevate our endorphins, helping lift energy levels and improve your mood. Another positive is that it reduces the chances of injury which is epic and reduces the risk of arthritis and osteoporosis down the track.

ALSO Strength training is the number style of training that will ensure you build muscle and maintain muscle and DID YOU KNOW retaining  and building muscle is the number one component in reducing a ageing.

I hope now you are able to see the reason why we are making strength training a mandatory component of phase 6.

The biggest thing to tie everything together to help us really excel and achieve your goals is to also make sure our nutrition in taking precedence as well. Hopefully knowing that you have instilled some really amazing habits with your food from the prior phases, this will come second nature to you. However, like the past phases you really need to make sure that your calories and macros are a central focus for you on the daily and you are making food choices that are going to allow you to thrive and get the most out of your day. We will still be giving you your weekly video feedback regarding your nutrition like all the prior phases. 

With Phase 6 being quite comprehensive, we want you to be able to get the most out of this phase. We have made phase 6, six weeks in total which will get you into some really great habits with your training as well as your gratitude practices.

Bring on phase 6! I think this phase is going to be game changing for you. 

Week 1


Why you can’t always be chasing a calorie deficit?

When it comes to being sustainable, feeling strong and continuing to hit lifestyle and fitness goals constantly being in a calorie deficit isn’t going to be the most optimal choice. From a health perspective staying in a calorie deficit for long periods of time can have serious and long term effects within the body. 

Yes, being in a calorie deficit can be a good tool in helping you achieve weight loss, but over time we must consider how the body begins to adapt to restricted and prolonged calorie intake. The body will adapt to anything over a period of time, this is a survival mechanism that is embedded in us in order to stay alive. Slowly the body will start to become accustomed to restricted a calorie intake and start to adapt to this, how this is done, the body will begin to slow down basic bodily functions you need in order to live day to day life, this can include slowing your overall heart rate down, reduce the intensity of your training meaning you won’t be able to output at peak levels and even reduce the amount of NEAT or involuntary movements you make day to day being things like blinking, swallowing, fidgeting ect.

Constantly chasing a calorie deficit can play some many negative roles within your body, energy levels will be directly impacted as the body will start to conserve as much energy as possible due to reduced energy intake from being in a calorie deficit as mentioned above. Not to mention the role a calorie deficit has on muscle retention, the more you start to strip away your daily energy intake, the more the body starts to eat from itself in order to make up the energy lost from your caloric intake. . So as you can understand further trying to chase a constant deficit will start encourage unhealthy eating habits and can directly contribute to eating disorders and under eating. 

Now we are not demonising being in a calorie deficit or saying it’s a bad thing to do, but we can’t always be in a calorie deficit, due to the bodies common nature and survival mechanisms. We need to be smart on how we use a calorie deficit to our advantage. 

Ways we can do this is by taking frequent diet breaks, bringing yourself up to baseline calories, this will allow the body to reset from all the effects a calorie deficit can have on the body.  It can also help reset your metabolism, which can allow for future calorie deficits to work efficiently without running into plateaus down the track. 

This is why we need to make sure we aren’t always in a calorie deficit for you overall health we need to make sure we hit the reset button from time to time, to keep you being the healthiest and strongest version of you!


How does being in a calorie surplus play a positive role on your result?

Why can a calorie surplus be a good tool to further you to your overall goal? Some might be scared when it comes even think about eating more food, which will bring them up at maintenance calories or slightly above maintenance calories 

Many perspectives have gained over time that eating more food it will reverse or undo all the hard work you’ve put in. In Heinz sight this is the furthest thing from the truth. We are going to kill any myths on this subject and show you why we need to be cycling and considering eating more food. The more advanced or accustomed you become to sustainable training and nutrition habits the more it can start to become difficult to keep seeing constant and gradual results. You will start to have a different fat to muscle ratio from when you first started, regardless of what the end goal may be, everyone will always want to further build on their goals. to feel and get strong.  

As you begin to build strength this means you build muscle over a period of time, the stronger you get the more muscle you keep building, and when additional muscle mass is added to the body, more energy or fuel the body requires to maintain and keep these adaptations. This means you will have to start consuming more food to cater for these adaptions, furthermore to continue accelerating your results. Now knowing this, continuing getting stronger, will require you to consume more fuel to promote further strength gains, this will almost be impossible if you are eating in a restricted food intake. It simple terms the stronger you get the more food or fuel you need to consume to allow further muscle adaption this simply can’t be achieved if your food intake doesn’t allow for this.

Beyond this a calorie surplus doesn’t just have a sole purpose of promoting strength and building muscle, or “the gains”, it also has several health benefit, spending some time in a calorie surplus can help increase your energy, stabilize hormone levels, boost training performance and ultimately increase your metabolism as you put on more metabolically active tissue (muscle!) 

We cannot stress enough the importance of continuing to build healthy nutritional habits, and must always consider cycling through different methods of eating whether it be a calorie deficit, maintenance calories or calorie surplus, each have their own individual benefits for the body.

all the effects a calorie deficit can have on the body.  It can also help reset your metabolism, which can allow for future calorie deficits to work efficiently without running into plateaus down the track. 

This is why we need to make sure we aren’t always in a calorie deficit for you overall health we need to make sure we hit the reset button from time to time, to keep you being the healthiest and strongest version of you!

Week 2

Week 3


Why creating a routine is important to maintain a healthy lifestyle?

As most of us have probably learned by now, over this journey, building a routine is an ongoing battle we face, finding what works for you takes time to establish, not to say once you have found what works for you, amendments or adjustment might need to be made in accordance with the challenges life may throw at us. 

The most important thing when it comes to building and maintaining habits is to set a routine that allows you to do so, on the contrary making sure you are enjoying the process along the way is just as crucial. 

When it comes building and following a routine, finding something that slots in nicely with your lifestyle should always be priority, making sure you do things that don’t restrict you from enjoying life is also very important, this will encourage healthy relationships in whatever habits you are trying to build. Basically a routine, shouldn’t feel restrictive, it should be enjoyable and highly sustainable for your individual lifestyle. 

Furthermore, mind set plays a factor when it comes building a healthy routine with habits, a routine can help cement a strong mind-set that will help promote efficiency, conveniency and practicality.

A routine supports your mental wellbeing by giving you more control and allows you cope with change minimising the feeling of stress. When it comes to change, things can get overwhelming so sticking to a routine is a great way to make you feel more comfortable and relaxed when it comes to building and maintain healthy lifestyle habits.

As you can probably start to gather, we are saying, once you set your direction, you will be in a clear and healthy mindset which will begin to promote healthy and long lasting habits. Stress is minimised, and direction is set.

This is why we can’t stress enough, that creating a routine is super important, when it comes to maintaining healthy lifestyle habits, give yourself structure and direction so you can be the best version possible of yourself!

Week 4


Why is it important to always hit your protein goal?

Protein, Protein, Protein!  As many of us will start to gather, the importance of protein is extremely valuable when it comes to building muscle, maintaining good health and developing long lasting nutritional habits. To give you a better insight on why protein is so important, we will provide you with a deeper understanding on the many roles protein contributes to on a day to day basis. Protein makes up majority of the bodies structure, when it comes to organs, muscles, bones and even skin these are all made up of large, collective amounts of protein tissue. 

The function protein plays when it comes to allowing the body to run correctly internally enormous, under eating your protein on a daily basis can have so many negative effects, firstly it can directly contribute to hormonal imbalances, then causing a domino effect when it comes to overall health, this can directly impact the strength of your immune system, cause bone and muscle density problems, along with promoting poor nutrient absorption along with episodes fatigue and irritability. Now we can start to gather why the importance of protein is stressed upon, this is so we can avoid these complications with your overall health.

When it comes to setting your individual protein targets, there is no one size fits all approach, but there are recommended ranges that are considered optimal when you are setting your daily intake. 

This generally ranges from 1.8-2.4x per kilo of body weight, consuming within this range of protein will help prevent any complications that come with undereating or not hitting an appropriate daily protein intake

Protein is something you should not be scared of, hitting your daily protein intake can have many positive attributes on your day to day life, some of these being, the direct impact it plays on your appetite these means protein will allow you to feel fuller for longer, working in conjunction with this it can help with boosting your metabolism, this due to the fact your body uses more calories to digest and make use of the nutrients in high protein foods, furthermore other positive attributes protein contribute to are; it can help lower blood pressure levels, help reduce cravings and directly build bone density and muscle mass.

As you can see hitting your protein goals day to day is super important, it directly plays so many roles within the body so we can’t stress it enough to make sure you are eating good whole sources of protein at every meal and make it a priority when it comes hitting your daily protein intake.

Week 5


Understanding the difference between keto (higher fat) and higher carb diet, how does it affect impact your goals and everyday mood?

When it comes to distributing out your macro breakdown, there are many different to effectively distribute your macros. 

Most commonly and traditionally protein is set and will be untouched, then when it comes to distributing carbs and fats to make up the remainder of your calories, this can vary depending on your goals or preference. We are going to dive in and talk about some of the key difference when it comes to low carb/ high fats diets vs high carb/low fat diets.

So first off, what is a low carb/high fat diet and how is it the most optimal way to do so?

This type of macro distribution, is often referred to a more ketogenic diet, meaning the primary source of fuel that feeds the body will be fat. There are many benefits when it comes to a high fat/ low carb diet, but can also be some disadvantages if you spend prolonged periods of time doing so. 

When it comes to switching carbs around with fats, you can experience a number of different things within the initial phase of the changeover, carbs being the main fuel source of the body, some might find it difficult when reducing the bodies main source of fuel. This can sometimes cause tiredness or fatigue due to change of energy source, to keep well hydrated to keep your muscles and organs hydrated due to the loss of water retention carbs contribute to, this will be the most effective way to keep this macro distribution optimal. Building on this as well as being smart with what fat sources you choose can also help promote optimal habits with this type of dieting. 

Consider the amounts of saturated dietary fats you consume things like butter, some cheeses, creams and margarine this is so can you prevent the development of cholesterol and visceral fat, instead opt to consume foods like, avocados, fresh nuts, olives, olive or coconut oils, this can lead to a number of health benefits and further accelerate your goals and overall health.  These benefits can include, it can further support weight loss, improve heart health, reduce inflammation within the body and even help with nutrient deficiencies just to name a few.

What is a high carb/low fat diet and what are the benefits & disadvantages?

This type of macro distribution refers to using carbohydrates as the primary source of energy and restrict the amount of daily fat intake fuel, this method helps promote muscle recovery and replenish energy levels in the most optimal way. 

Carbs have so many amazing benefits within the body, as they are our main source of fuel, carbs help contribute to a better sleep, promote to muscle growth and repair as well as help fuel your heart, brain and kidneys.

When it comes to stripping away your dietary fats, as you have now learned keeping a bare minimum of 20g a day is required to ensure your body’s cells are getting the required nutrients the body received from dietary fats. 

This distribution is person dependent, some individuals do better when it comes to relying on fewer carbs, due to the reason their body can’t optimally metabolise carbohydrates efficiently, which can often lead to bloating and gastrointestinal distress. On the flip side some do better with higher carbohydrate intakes due to the fact their body is highly carb tolerate and absorb more efficiently which means they are more reliant of carbs to fuel them day to day. 

In summary different diets play different effects on the body, and individuals will have different effects by them, each having their own benefits so keep this in mind when it comes to best distributing your macro breakdown and take all this information when it comes to distinguishing what path you go with allocating your macros.

Week 6


The importance of movement, why a calorie intake isn’t just the answer.

Our body is designed to move, for many reasons we need to be moving on day to day basis. Before we into the importance movement we must have an understanding of the calories in vs calories out equation. This refers to the amount of calories or energy intake you consume on a daily basis vs the amount of calories you burn on a daily basis. 

This is what directly impacts weight gain vs weight loss, simply if you eat more than what you burn you gain weight, if you eat less than what you burn you lose weight. Often the calories in side of the equation is only considered, now yes, calories play a big role in contributing what side of the spectrum you are on when it comes to weight loss vs weight gain, but we also have to take into consideration the other side of the equation being calories out. 

A lot of the time everyone is so focused on what they are putting into our mouths and often forget movement is just as important when we look to creating and maintaining long lasting and sustainable habits.

Moving your body promotes burned calories, basically if you are always stagnant and don’t move your body will look to slow down how many calories it burns due to small stressed placed on the body to allow it to be more efficient. On the flip side If you are constantly moving the body will look to burn more calories to keep up the demand and physical stress the body is under. This means the amount you move directly impacts your goals and wellbeing.

Not moving your body can have so many negative impacts, from a human structural standpoint our joints need to be moving frequently to allow proper lubrication of the joints, following that your muscles also need to be efficiently challenged in some way, shape or form to promote strong bone, joint and tendon health, failing to do so can cause a lot of structural damage and weaknesses furthermore encourage stress fractures within bones due to lack of bone density. Basically making you weak and fragile.

Now that we know the disadvantages caused by poor movement habits, we must also look on how movement positively impacts us mechanically and internally. Regulating our metabolism is important for a number of different reasons, the main reasons can include weight control, healthy organ function and regulated hormones production being some of the most important. Movement can help promote the function of all these things, not only that movement also places good stresses on our bodies from a mechanical standpoint, it causes the appropriate adaptions to condition the body for everyday life. It promotes strong bone healthy and directly improves bone density, helps build stronger muscle tissue, improve the amount of oxygen the body can travel around the body. Finally, and most importantly movement releases endorphins meaning happy hormones get released through movement and exercise.  

So yes caloric intake is important, but movement or the “calories out” side of things is just as important for so many reasons, this means we should aim to move on the daily, whether it be, resistance or cardio based training, walking or stretching they all promote movement, this goes hand in hand when you building and maintaining healthy lifestyle habits, so make sure you take into consideration how much you are moving on a daily basis to help build good habits and accelerate you to your overall goals!

Phase 1


Phase 2


Phase 3


Phase 4


Phase 5


Phase 6