If you’re referring to this section of the Portal you are either new here or needing to re-set your lifestyle to reflect the principles taught on the DAMY Lean Program. Welcome and welcome back.

Because we are obsessed with the idea of everyone being ‘lean for life’ we love teaching the following principles. They are easy (although require a touch of discipline), effective (although the holistic approach may still be necessary for you) and meant to be used on a daily basis (although we recognize it is impossible to be 100% on any program).

To get started (or re-started) today follow the principles below. To understand why they are important and how to effectively implement them please refer to their specific sections in the modules section of the portal.

BASIC PRINCIPLES ON THE DAMY LEAN

Mindset

• move forward. Create a boundary in your mind between the experiences you have had and where you are now. This is your journey and you will be successful.
• stay in the moment – make nutrition choices that are supportive of your goals.
• visualize your best self – keep your goals front and centre in your mind

Fasting

• do not eat for 13 hours every night. You can have beverages but avoid all food.
• stop eating 3 hours before bed
• have breakfast 2 hours after waking

Nutrition

• eat a balanced diet (following the guidelines provided) but do not eat B foods (carbs) after 4pm and do not eat E foods (fats) before 4pm.
• follow the portion sizes provided – the most important portion size is for B foods — 1/2 cup cooked for breakfast and lunch
• do not skip meals, do not binge, do not eat during your fast

Exercise

• move everyday for 30 minutes
• challenge your large muscle groups a couple times per week
• get your heart rate up a couple times per week

Those are the four main pillars of the DAMY Lean. The other 6 are important but secondary. Start with these and you will be on track for success.

FOR BEST RESULTS – DAMY LEAN ACCOUNTABILITY

Keeping your focus on staying accountable to your highest self is essential on the DAMY Lean. We have made it easy with the Tracking Zone and weekly FB Live sessions.

Please do the following to make sure you stay on track:

• track your results weekly in the Tracking Zone
• join the weekly FB Live sessions (see you next week)

These are the basics. Follow these tips and keep yourself accountable. Now it is time to get specific. Head over to the module section to dive into your program.

Need an assessment to complete your holistic approach? Run your labs with us. Any lab you can imagine we can run for you.

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