FAQ
Blast One Plan FAQ
1) A summary of the Blast One Plan
This is an educational fat-loss, fitness and health programme. Once you have paid the fee you will be sent, about 3 days before the official start of the programme, your Blast Pack. In this Blast pack is your eating plan and your first week’s workouts, along with 3 recipe collections (A: Meat/Fish and Veggie. B. Vegan and C. Family Weekday supper collection), a measurement sheet, a goal sheet, a food diary and a training diary. Please see question 4 for workouts information. You follow the Blast One eating plan guidelines and you do 4 workouts each week. You can change between levels of workout each week as much as you like. All this results in you losing fat, changing ingrained habits, becoming fitter and stronger. The food on Blast One Plan is based on recommended portion sizes. The food in the Blast Two Plan is tailored to your own personal data. Both plans work on the basis of a calorie deficit. You will feel healthier. You will be able to ask questions anytime to the Blast leaders. Every day you will receive from Annie Deadman a freshly written original email. These will keep you motivated, entertained and will also educate you so you understand what is happening to your body, and why what you are doing works.
2) What happens during the Blast One Plan
Once you have paid the fee and thereby agreed to the Terms and Conditions, you will be sent a welcome email. Then, a few days before the official start of the plan you will be sent the Blast Pack (see question 1). We ask you to take measurements of your body so you can check your progress at the end. We also suggest you take photographs too… such a great way to see how you are doing! You can email the Blast leaders at any time about any questions to do with the plan, food, workouts, anything. You are also invited to join a closed Facebook group where you can share your experiences (and recipes and tips) with all the other members around the world.
3) What can you expect to achieve during the Blast One Plan?
- You will feel less bloated as the food plan you follow is very kind to your gut.
- Your hair, nails and skin will feel different and better.
- You will sleep very deeply (less sugar, alcohol and caffeine)
- You may feel calmer and more ‘in control’.
- You will have more energy.
- You may see a reduction in allergies such as hay fever and eczema and any menopausal symptoms such as hot flushes and night sweats, will fade dramatically.
- You will have an increased sense of well-being.
4) What are the workouts like on the Blast One Plan?
The workout choices are the same for both Blast One and Blast Two. You can view the taster videos HERE.
Each week you will be sent 4 workouts which are about 25-40 minutes in length, depending on which type you choose. These are video links and you will need an internet connection to be able to view them. There are 5 choices of workout: Gentle, Pilates Beginner, Pilates Intermediate, then 3 levels of Interval Training (a mix of strength work and occasionally some cardio) which are Level A (newbie), Level B (intermediate) and level C (with weights). Annie is in all videos, accompanied sometimes by Aaron Roberts, a fitness coach and Blast leader. You are encouraged to do a workout one day, then walk the following day.
5) What is the Blast eating plan like?
You are encouraged to eat plenty of protein and vegetables, one portion of starchy carbohydrate (oats, rice, potatoes, pasta, bread) per day on the days you either do a workout or walk. The eating plan on this online programme is different (more flexible) than in the book as you do not have to omit wheat and animal dairy foods if you don’t want to. If you have IBS or a digestive condition, then omitting them can help the symptoms.
You are given simple food guidelines along with 3 different recipe collections, including a vegan collection, for inspiration for you and your family. You don’t have to use these recipes though, you can prepare your own meals using the Blast guidelines. There are also extra (and totally delicious) recipes in the 21 Day BLAST PLAN book (HarperCollins).
6) What is the level of support during the Blast One Plan?
You can email questions to Annie or any of the Blast leaders and we will usually reply the same day or at the least within 12 hours. Every single day of the programme, Annie Deadman writes a fresh, original email to all the Blast participants across both Blast plans. These emails bind everyone together and they contain educational information about your body as well as light-hearted chat to add fun and humour. There is also a closed Facebook group offered to the members which is an extremely valuable place to share experiences and recipes, ask for advice or generally have a moan about how much your thighs hurt.
7) How do I sign up and what happens then?
8) How different is Blast One to Blast Two?
On the Blast Two Plan everyone is given a calorie quota (and a macronutrient split : protein, carbs and fat) to follow each day based on their personal data (age, weight and height) which they send in to us just before the Blast plan starts. They plan their meals according to the advice in the Blast Two eating plan (higher protein, less sugar, lots of veg, carbohydrate every day) and aim not to exceed their calorie limit.
Alcohol isn’t going to help anyone lose fat but it isn’t banned and for sanity reasons, you’re encouraged to maintain your social life and manage alcohol intake with our help. Just ask us!
On the Blast One Plan you take your own body measurements at the beginning and then re-take them at the end. You’re not obliged to send them in to the Blast team (but it does help so feel free to share them with Annie).
On the Blast Two Plan, you are much more accountable. Each week you are asked to send in two new measurements to your Blast leader, average calories consumed along with average protein. Tracking and recording your food via an app involves some commitment and care but it is a great education and tool for the future. We give you plenty of help.
If you have a small amount of weight/centimetres to lose then eating the right amount of food for your age and body-shape is vital as every mouthful will count. Therefore Blast Two will probably be best for you. If you have a substantial amount of weight to lose then either Plan will suit, but if you don’t fancy the idea of tracking your food closely then Blast One may be best.
If you would like some advice about which plan to start with please email annie@theblastplan.com stating your age, weight and height, what you would like to achieve and a little about your ‘dieting’ history.
Blast Two Plan FAQ
1) A summary of the Blast Two Plan
The Blast Two eating plan: Blast is primarily about eating the right food to keep hormones stable, energy up and fat levels down. On Blast One, you are given a set of food guidelines with portion size recommendations. On Blast Two you use the same food guidelines but with a little more flexibility given you are being more exact, as you have the right amount of calories for YOUR body shape and age. You must stay within the calorie range which you have been sent.
Each week you will be sent 4 workouts to do. You may combine these with any other fitness regime you already have in place, and you can seek our advice about this at the time. See question 4) below for more details about the workouts.
You follow the Blast Two eating plan guidelines and you do your workouts. All this results in you losing fat, changing ingrained habits, becoming fitter and stronger. You will feel much healthier and have more energy. You are kept on track through weekly check-ins with your Blast leader. Each week everyone on Blast Two must send in revised measurements, average protein for the week and average calories for the week. If there is no news from you, then you will be asked once by a personal email to send them to us. This accountability is important and helps keep you on track. Every day you will receive from Annie Deadman a freshly written original email. These will keep you motivated, entertained and will also educate you so you understand what is happening to your body, and why what you are doing works.
2) What happens during the Blast Two Plan
Once you have paid the fee and thereby agreed to the Terms and Conditions, you will be sent a welcome email. In this email, you will be asked to provide to your Blast leader your height in cms, your weight in kgs and your age. This will enable your Blast leader to calculate your daily calorie quota plus your daily protein quota. It is up to you to provide this information but preferably around a week before the official start of the Blast. Without this data, your Blast leader cannot give you what you need to start the Blast Two plan. Your daily calorie and protein intake will be sent to you just before the official start of the Plan. You will also need digital food weighing scales, but they’re not expensive. A few days before the official start of the Blast Two plan, you will be sent your Blast Two pack (see question 1).
Each week you will be sent 4 workouts for that week. There are a number of different types, depending on your fitness level and ability. See question 4) below. You will plan your food according to your calorie quota and you will track it too, either by an app on your phone or by pen and paper. It’s up to you. You do your workouts (or mix them in with your current fitness regime) and you may email your Blast leader at any time with questions, which will get answered promptly.
At the end of each week, your Blast leader will ask you to check-in, and send in your hip and waist measurements, as well as average protein and average calories so we can gauge progress and see how you’re doing. It’s not compulsory to send in these measurements and you will be prodded just once if we receive nothing from you, but it makes sense to take advantage of this accountability as it will play a big part in your success.
You are also invited to join a closed Facebook group where you can share your experiences (and recipes and tips) with all the other members around the world. Every day you will receive an email from Annie to keep you educated and amused. You will be so proud of what you achieve.
3) What can you expect to achieve during the Blast Two Plan?
You will achieve fat-loss and therefore your circumference measurements will decrease! We don’t concern ourselves too much with scale weight (i.e. how heavy you are). The more fat you have (and the more sugary your diet was before) the more fat you will lose on the Blast Two Plan. You will become fitter and your muscles will become firmer and you will be stronger. Both Blast One and Blast Two are suitable for everyone, it’s just a matter of how much commitment you can give and whether you like the thought of tracking your macronutrients (Carbs, Fat, Protein. However, if you are already fairly lean, and looking to lose fat, then Blast Two would be preferable for you over Blast One, as the amount of food we eat is absolutely crucial for fat-loss, more than exercise.
You will also have better sleep, more energy, denser muscles, an increased level of fitness and you will feel calmer as you will rely less on sugary foods for your energy. If you choose to avoid wheat and dairy products you may well also experience the following:
- You will feel less bloated.
- Your hair, nails and skin will feel different and better.
- You may see a reduction in allergies such as hay fever and eczema and menopausal symptoms such as hot flushes and night sweats will fade dramatically.
- You will have an increased sense of well-being.
4) What are the workouts like on the Blast Two Plan?
The workout choices are the same for both Blast One and Blast Two. You can view the taster videos HERE.
Each week you will be sent 4 workouts which are about 25-40 minutes in length, depending on which type you choose. These are video links and you will need an internet connection to be able to view them. There are 5 choices of workout: Seniors, Pilates, then 3 levels of Interval Training (a mix of strength work and occasionally some cardio) which are Level A (newbie), Level B (intermediate) and level C (with weights). Annie is in all videos, accompanied sometimes by Aaron, sometimes by other people (to do the bits Annie doesn’t fancy doing).
Seniors: These workouts are less than 30 minutes in length and involve no bending at the knee. Some workouts require a chair. Each workout is either wholly standing/sitting or on the floor so there is no getting up or down off the floor during a workout. They involve strength and mobility work. Annie does everything with you. The only equipment you may need is a chair and a couple of very light weights or make shift items from around the house.
Pilates workouts: These workouts are around 40-45 minutes in length. If you are new to Pilates then you would follow Pilates Beginners workouts. If you already have Pilates experience then you would follow Pilates Intermediate.
Interval training: These workouts are a mix of strength training and cardio. Dumbbells are required for Level C workouts and occasionally in Level B you may be asked to get a chair or a couple of items from around the house to use as weights.
Level A: There is a mix of strength training and cardio and all the work is low impact
Level B: there is lots of strength work and some cardio, most of which is low impact but some high impact alternatives are offered.
Level C: the workouts are divided into Legs I, Back/Core, Legs II and Chest/Arms. There will be high impact and low impact options of any cardio offered.
You will need dumbbells and if you would like advice please email the office, giving details of your current fitness level and your age and clothes size.
Warm-ups and cool downs. All workouts include warm ups and a little stretching at the end. There are a choice of cool down/stretch videos to use afterwards if you choose.
5) What is the Blast Two eating plan like?
The Blast Two eating plan involves totally normal food, just like the Blast One Plan. Blast One advises portion sizes. Blast Two is giving you exact calories. On Blast Two you can be more flexible with food choices than on Blast One, simply because you are tracking your food more closely, in terms of amount and how much fat, protein and carbohydrate. But you are encouraged to increase protein levels and eat less carbohydrate. You plan your meals according to your own personal range of Carbohydrate, Protein and Fat. You don’t have to be a gourmet chef, you can just create your own meal ideas within the boundaries of your calorie quota. Or you can use the 3 recipe collections.
Many of the recipes in the recipe collection will omit wheat and dairy because these have a reputation for causing bloating and disturbance in the gut, but it is up to you whether you include them in your food. Omitting them may help your well-being and digestive comfort.
6) What is the level of support during the Blast Two Plan?
Right from the beginning you can ask questions of your Blast leader at any time and we have a very good response time. From those emails, conversation will ensue. The support is very personal. Each week your Blast leader will ask you to send in new hip and waist measurements and average protein and average calories. This enables you to see what progress you are making and allows us to check that everything is on track. If it isn’t we will make recommendations which will result in progress. It is up to the Blast Two candidates to make full use of the fitness coaches running the programme as it will increase your understanding of your own body. If you ask a question we will reply. Every single day of the BLAST programme, Annie Deadman writes a fresh, original email to the whole Blast group. These emails bind everyone together and they contain educational information about your body as well as light-hearted chat to add fun and humour. There is also a closed Facebook group offered to the members which is an extremely valuable place to share experiences and recipes, ask for advice or generally have a moan about how much their thighs hurt.
7) How do I sign up for Blast Two and what happens then?
To buy a place on Blast Two, simply visit the Blast Two Plan page, select your date, and follow the instructions. Read the Terms and Conditions and make your payment, then it is done! You will then receive a welcome email and a payment confirmation. See question 2.
8) How different is the Blast Two plan to Blast One?
The Blast One plan works on the basis that you will be eating less carbohydrate, less sugar and more protein and training your body. That means you are very likely in a calorie deficit. You will be given portion size recommendations rather than exact calories like Blast Two. You can also (on either plan) omit wheat and dairy foods which can help alleviate bloating and reduce menopausal symptoms and promote feelings of well-being. On the Blast Two Plan everyone is given a calorie quota (and macronutrients : protein, carbs and fat) to follow each day based on their personal data (age, weight and height) which you send in to us just before the Blast plan starts. You will be recommended to follow a healthy eating plan while tracking your food within the boundaries of your own personal calorie limit. You may omit wheat and dairy if you like or you can include them but you will, like the Blast One plan, be focusing on eating more protein than before and less carbohydrate. It is because you are tracking calories that you can be more flexible in what you eat. Sugary foods are not recommended on either Plan, nor is alcohol. That said you are encouraged to maintain your social life and manage alcohol intake with our help.
Blast One does not ask for regular measurements each week (though you may send them in to Annie of your own free will) but on Blast Two, you are asked to send in new measurements of just hip and waist (along with average protein and calories for that week). There will be a loss of measurements as you will be eating exactly the right amount for your body shape and age. If there is no change then comments will be made by the Blast leader over an email exchange and we will put you on the right track.
Tracking and recording your food via an app involves some commitment and care but it is a great education and tool for the future. We give you plenty of help.
If you don’t want to track food, then Blast One may be best for you to start with but please do ask our advice by emailing annie@theblastplan.com starting your age, weight and height. All workout choices are the same for both Blast One and Blast Two.
