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Frequently Asked Questions…

Is it safe?
Will I lose weight?
How much can I expect to lose?
What if I change my mind?
What support will I get?
How do I know if I can eat a certain food?
Where can I find recipes?
What if I have a bad day?
What if I eat out?
Will I be hungry?
I often have cravings, how will I survive?
What if I don’t have time for exercise that day?
How will I feel during the plan?
Can I do the plan again?
I didn’t get the results you promised, how do I get my money back?

Is it safe?
Yes of course. You will only be eating fresh, whole foods and eliminating the processed unnatural foods from your diet. As long as your diet is balanced; unrefined carbohydrates, lean protein and healthy fats, you will be getting all the nutrients that you need.

Will I lose weight?
Yes probably, although it is better to think about it in terms of fat loss rather than weight loss. As you move forward through the plan you will be eating healthier therefore improving your metabolism and burning body fat, exercising and replacing that body fat with lean muscle, which actually weighs more than fat.

How much can I expect to lose?
If you are carrying some excess body fat, which most people are, you can expect to lose a minimum of 5lbs/2kg and 5 inches/12 cm.

What if I change my mind?
Once you pay for the plan you will receive the good and bad foods lists. If you decide this plan is not for you, you will have 24 hours to change your mind and will receive a full refund. It is a 21 day plan that guarantees results, what’s not to like? If you followed the plan exactly and still did not get results then you will receive your money back, 100% guaranteed.

What support will I get?
Email support will be available. If you have a question I will aim to respond within 24 hours. Motivation and advice is always available on the Hope Fitness Facebook page or Twitter feed.

How do I know if I can eat a certain food?
The foods lists are fairly definitive however, if you are unsure about a certain food, or you believe a food has been omitted from the list please send an email to angela@hopefitness.co.uk. As a general rule; if the food is in its natural state it is probably ok but if it comes in a packet and includes ingredients that you have never heard of, it probably isn’t!

Where can I find recipes?
Most recipes can be adapted to be cleaner. If you need help adapting a recipe please email angela@hopefitness.co.uk. However, if you need more ideas look up ‘gluten-free’ or ‘sugar-free’ recipes. Particularly good websites are; www.bodyism.com, www.bbc.co.uk and www.hungryhealthyhappy.com. I am in the process of gathering together a bank of clean-eating recipes for you.

What if I have a bad day?
It happens, don’t worry about it. Just turn the page and start again. One bad day isn’t going to ruin how far you’ve come so get over it and make amends the next day by doing better.

What if I eat out?
Give yourself a break. It’s ok to treat yourself but don’t go wild. Try and go for healthier choices on the menu. Have side orders of salad or vegetables rather than chips or bread and maybe pass on the dessert.

Will I be hungry?
If your body is well-nourished with lots of vitamins and minerals from a wide variety of healthy foods, the answer will be no. However, you may find over the first few days as your body gets used to not having certain foods you may feel hungry. Get through it by drinking plenty of water and making sure you have plenty of healthy snacks (crudités and nuts are particulaly useful) at hand.

I often have cravings, how will I survive?
If your diet is high in sugar you will almost certainly have cravings for sugar in the first few days. As your body recovers and realises that sugar is bad, your tastebuds will adapt and you will crave healthier, fresher foods. Snacking on vegetables, nuts, rice cakes and oat cakes will help, making sure fruit is a last resort, as this too is high in sugar.

What if I don’t have time for exercise that day?
Each week you will have a minimum of two rest days. If you miss a session, don’t worry just count it as a rest day and move the exercise session to the following day when you may have more time. The plan is designed to be flexible.

How will I feel during the plan?
You may find over the first few days that you are lacking in energy, having mood swings and headaches. This is your body going ‘cold turkey’ on sugar, which is a highly addictive substance. Once this stage passes you will have more energy and will feel great. This is only 21 days of your whole life. Hopefully by the end of the plan you will be well on your way to making good, healthy habits for life.

Can I do the plan again?
Yes you can, you have all the tools and information to carry on as long as you wish. In fact, to maintain your ideal bodyweight and never diet again, I would recommend that you continue to eat in this way 80% of the time – and enjoy yourself the other 20%. However, to keep constantly challenging the body you need to keep progressing the exercise. I offer additional 3 week exercise plans which you can purchase after you have completed the initial plan. You will be sent further details at the end of your plan.

I didn’t get the results you promised, how do I get my money back?
To be eligible for a full refund you must submit to me your before and after measurements and a completed 21 day food diary within 48 hours of completion. Once I have received this information I will issue you with a full refund.