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Nutritional Survival Guides

ASK
Burger King
Caffe Nero
Costa Coffee
Dominos
All Bar One
Bella Italia
Wimpy
FATBURGER
Coffee Republic
Crown Carveries
Prezzo
Shake Shack
Little Caesers
Outback Steakhouse

Five Guys
Harvester
Leon
Costa
Greggs
Brewers Fayre
GBK - Gourmet Burger Kitchen
KFC
Nandos
Pizza Express
Cineworld
ITSU
Subway
Taco Bell

a course by

Internet FitPro

Silver Members

Current Progress

Current Progress

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Step 1

Step 2

Step 3

0% progress

Module 1 2 Lessons

Getting Started

Quick Start Guide.

Batch Cooking Guide.

Module 2 1 Lesson

Member Facebook Groups

Facebook Groups.

Module 3 2 Lessons

Perth Social Events.

Dundee Social Events.

Module 4 6 Lessons

Mindset Academy

Week 1 - Goal Setting.

Week 2 – Habits.

Week 4 – Self Belief.

Week 5 – Motivation.

Week 6 – Power of Achievement.

Module 5 10 Lessons

Nutrition Blueprint

Starting Point.

The Basics of Nutrition.

Food Labelling.

Habit Self Assessment.

Putting it All Together.

Module 6 2 Lessons

Recipe Books & Guides

Nutritional Survival Guides

Module 7 10 Lessons

Breakfast Recipes

Recipe 1: Flour Free Banana Pancakes.

Recipe 2: Oat with Coconut Butter, Apples & Walnuts.

Recipe 3: Morning Power Skillet.

Recipe 4: Veggie Scramble.

Recipe 5: Almond Muffin.

Recipe 6: Courgette Pancakes.

Recipe 7: Breakfast Muffin.

Recipe 8: Yoghurt With Fruit.

Recipe 9: Smoked Salmon.

Recipe 10: Breakfast Quinoa with Blueberries & Pecans.

Module 8 38 Lessons

Lunch & Dinner Recipes

Recipe 1: Tuna Salad.

Recipe 2: Turkey Burgers.

Recipe 3: Spiced Chicken Breast.

Recipe 4: Garlic Ginger Pork Chops.

Recipe 5: Beef or Chicken Fajitas.

Recipe 6: Baked Rice & Lentils with Vegetables.

Recipe 7: Awesome Meatballs.

Recipe 8: Citrus Marinated Chicken with Avocado.

Recipe 9: Roasted Salmon.

Recipe 10: Blueberry, Avocado, & Toasted Pecan Quinoa Salad.

Recipe 11: Signature Steak Salad.

Recipe 12: Simple Greek Salad.

Recipe 13: Fennel, Pear, Rocket & Walnut Salad.

Recipe 14: Kitchen Sink Salad.

Recipe 15: Go-To Chicken Salad Roll-Ups.

Recipe 16: Sesame Crusted Turkey.

Recipe 17: Hummus Chicken.

Recipe 18: Chicken with Sautéed Onions and Lemon.

Recipe 19: Coriander Lime Chicken.

Recipe 20: Simple & Delicious Pork Chops.

Recipe 21: Chimichurri Steak.

Recipe 22: Easy Grass-Fed Beef Burgers.

Recipe 23: Pan Seared Trout with Tomato Basil.

Recipe 24: Citrus Fish Tacos.

Recipe 25: Chipotle Salmon Burgers with Mango Salsa.

Recipe 26: Broiled Salmon.

Recipe 27: Sautéed Shrimp.

Recipe 28: Burgers in an Iceberg Lettuce Wrap.

Recipe 29: Chicken Fajitas in an Iceberg Lettuce Wrap.

Recipe 30: Stir Fry.

Recipe 31: Courgette Bolognaise.

Recipe 32: Prawn/ Chicken Curry.

Recipe 33: Spiced Tiger Prawns.

Recipe 34: Spicy Chicken with Vegetable Sauce.

Recipe 35: Butter “not” Lasagne.

Recipe 36: Vegetarian Spag Bol.

Recipe 37: Clean Lasagne.

Recipe 38: Tomato Pesto with Courgette Spaghetti (great served with meat or fish).

Module 9 5 Lessons

Recipe 1: Morning Mojo – Lemon Ginger Detox.

Recipe 2: Peach Dream.

Recipe 3: Brain Fuel.

Recipe 4: Pineapple Mango Smoothie.

Recipe 5: Spinach Blueberry Smoothie.

Module 10 24 Lessons

Snacks, Sides, Soups & Dressings

Recipe 1: Raw Energy Balls.

Recipe 2: Biscuits.

Recipe 3: Spicy Baked Plantain Crisps.

Recipe 4: Roasted Butternut Squash Seeds.

Recipe 5: Fig Truffles.

Recipe 6: Clean No Bake Bars or Homemade NAKD Bars.

Recipe 7: Simple Roasted Butternut Squash.

Recipe 8: Butternut Squash with Pancetta and Sage.

Recipe 9: Mango Salsa.

Recipe 10: Courgette Pasta with Sundried Tomatoes.

Recipe 11: Roasted Broccoli & Garlic.

Recipe 12: Protein Packed Grain Salad.

Recipe 13: Simple Sautéed Spinach.

Recipe 14: Chilled Avocado Soup.

Recipe 15: Courgette and Fennel Soup.

Recipe 16: Butternut Squash & Bacon Soup.

Recipe 17: Minestrone.

Recipe 18: Pea and Ham Soup.

Recipe 19: Tomato Soup with Flaked Cod.

Recipe 20: House Balsamic Dressing.

Recipe 21: Beet Dressing.

Recipe 22: Creamy Avocado Dressing.

Recipe 23: Greek Dressing.

Recipe 24: Homemade Mayo.

Module 11 10 Lessons

Healthy Desserts

Recipe 1: Lemon Bites.

Recipe 2: Bananas Baked in Coconut.

Recipe 3: Simple Baked Apples.

Recipe 4: Avocado Chocolate Mousse.

Recipe 5: Roasted Figs with Honey and Marsala.

Recipe 6: Luscious Date Pecan Squares.

Recipes 7: Strawberries with Balsamic Vinegar.

Recipes 8: Roasted Banana Frozen Yoghurt.

Recipe 9: Fresh Fruit Crumble.

Recipe 10: Barbecued Pineapple.

Module 12 24 Lessons

Open Gym Workouts

Workout 1 – Upper Body Blast.

Workout 2 – Triple Threat.

Workout 3 – Full Body.

Workout 4 – Sweatfest.

Workout 5 – Decline Ladder.

Workout 6 – Dirty 30’s.

Workout 7 – Time Challenge.

Workout 8 – The Devil Eleven.

Workout 9 - EMOM TIME.

Workout 10 – Pump It Up!.

Workout 11 – Suns Out Guns Out.

Workout 12 – Shoulders & Legs!.

Workout 13 – Kettlebell & Dumbbell EMOM.

Workout 14 – Skip Diddy Skip.

Workout 15 – Full Body Strength.

Workout 16 – Supersets!.

Workout 17 – Strength Supersets.

Workout 18 – 21, 15, 9.

Workout 19 – FitLight Fun.

Workout 20 – Knock them off!.

Workout 21 – 7 Minutes in Hellven.

Workout 22 – Spartan 300.

Workout 23 – John’s Full Body Blast.

Workout 24 – Strength Pyramid.

Module 13 52 Lessons

Workout 1 – Lucky 7’s.

Workout 2 – Twisted Burpee Ladder.

Workout 3 – 3 Rounds for Time.

Workout 4 – 10-1 Ladder.

Workout 5 – Metabolic Booster.

Workout 6 – Timed Metabolic Booster.

Workout 7 – The Gauntlet.

Workout 8 – The Smoker!.

Workout 9 – The Downward Spiral.

Workout 10 – The Fat Incinerator!.

Workout 11 – Total Body.

Workout 12 – Total Body Blaster.

Workout 13 – Total Body Met Con.

Workout 14 – Flip it & Reverse it (Upper Body Burn!!).

Workout 15 – Crazy Met Con Challenge.

Workout 16 – Soup to Nuts.

Workout 17 – Dirty Thirties.

Workout 18 – Jumpin’.

Workout 19 – Switching It Up.

Workout 20 – Shortie but Goodie!.

Workout 21 – Cardio & Core Ladder.

Workout 22 – Fitness Fave x3 Rounds.

Workout 23 – Total Body Meltdown.

Workout 24 – Rinse & Repeat!.

Workout 25 – A Quickie!.

Workout 26 – Superset Blast.

Workout 27 – “450 Workout”.

Workout 28 – Do OVER!.

Workout 29 – It Gets Easier.

Workout 30 – Lucky 7 Burn!.

Workout 31 – BURPEES! BURPEES! & More BURPEES!.

Workout 32 – Body Burn!.

Workout 33 – Turn Up The Heat!.

Workout 34 – Feel the Burn!.

Workout 35 – Go the Extra Mile!.

Workout 36 – Run-Forrest.

Workout 37 – Hilly Ride!.

Workout 38 – Easy Climb!.

Workout 39 – Challenger!.

Workout 40 – Hot for Your Night Out!.

Workout 41 – Short & Sweet.

Workout 42 – 300 Rep Challenge!.

Workout 43 – Beat the Rep!.

Workout 44 – Triple the Fun!.

Workout 45 – Combo Twist.

Workout 46 – Metabolic on Steroids!.

Workout 47 – Warrior Workout!.

Workout 48 – It’s Go Time!.

Workout 49 – Tabata Style.

Workout 50 – Playlist Workout!.

Workout 51 – Lower Body Challenge.

Workout 52 – Death by Burpees!.

Mark lesson complete

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Our Team
Physiotherapy
- Women’s Pelvic Physiotherapy
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