5 ANT Rules


Here are the five guidelines we've established for you to follow during your journey at ANT:


  • Exercise – Engage with us at ANT. We suggest aiming for 3-5 training sessions each week. 

  • Nutrition – Utilize our nutrition resources to structure your meals and create balanced plates. 

  • Hydration – Drink 6-8 glasses of water each day to maintain proper hydration. 

  • Sleep – Strive for 7+ hours of sleep each night to allow your body the time it needs to recharge and repair.

  • Accountability – Monitor your progress using the ANT Accountability Chart and consider an inbody scan every six weeks to stay on track. 

THE ANT TRAINING PROGRAM

At ANT, we suggest training between 3 to 5 times a week. For those on a 3 times a week membership, we recommend 2 STRONGER classes and 1 FITTER or HYBRID class each week.


If your membership includes 4 or more sessions a week, we advise incorporating  2-3 STRONGER classes and 1-2 FITTER or HYBRID classes into your routine.


We also encourage you to schedule your sessions for the upcoming week on SUNDAY, treating them like important doctor’s appointments.


Another invaluable tip is to NEVER MISS 2 SESSIONS IN A ROW; staying consistent with your training will set you on the path to success.

A woman is squatting with a barbell in a gym.

THE ANT NUTRITION ADVICE

SUSTAINABLE HEALTHY HABITS THAT WILL HELP YOU ACHIEVE AND MAINTAIN RESULTS.

Life is to be lived and enjoyed! At ANT we recommend a 80:20 approach.


Follow your health and fitness plan for nutrition 80% of the time and then20% of the time you can eat the foods that you love.


If you want to be stricter, get even better results you should follow the plan to 90%, but somewhere in between those numbers is what we recommend.


This re-enforces the mindset that you are fit for life and won’t fall back into oldways that didn’t support your goals.

A white plate topped with rice , broccoli , and chicken.

  • How much do I eat per day?

    Your forever plan - here will be where you create a sustainable nutrition and fitness plan so you can maintain your results long term.


    How much do I eat per day?


    WOMEN


    4-6 palms of protein


    6-8 fists of vegetables


    4-8 cupped hands of carbs (high energy or low sugar fruit)


    4-6 thumbs of fat


    MEN


    8-12 palms of protein


    6-8 fists of vegetables


    4-8 cupped hands of carbs (high energy or low sugar fruit)


    4-8 thumbs of fat


    It is important to accommodate your bodies individual needs including your physical size. The bigger you are the higher your nutritional needs, i.e. a 6 foot tall person requires more than a 5 foot person. Activity level, i.e. more active = more nutritional requirements. Age and life stage also play a role, the younger you are the higher your nutritional requirements, pregnant and nursing women also require additional nutrition, as we age into our 60’s our requirements reduce.


    Last but not least your body composition. Bottom line is a one-size fits allplan just does not exist! Your forever plan needs to be tailored to your unique nutritional requirements. 


    Eat high energy carbs when you need them, as the name suggests eat them when you need energy for exercise so your body can use the energy and not store it! Eat your high energy carbs with the snack or meal before or after exercise. If you are not vigorously exercising during the day you don’t have to eat these, this is up to you. 


    You can choose the number of meals/snacks a day you eat; we recommend no less than 2 and no more than 5.

PORTION CONTROL GUIDE

A poster showing the different positions of a hand

The easiest way to portion meals is to use a hand measurement guide. This controls calorie intake without having to count anything! Your hand is proportionate to your body, its size never changes, and it’s always with you, making it the perfect tool for measuring food and nutrients.


This nutrition protocol will also help us to re-set our nutrition approach to focus on wholefoods, as well as re-programming our tastebuds and re-balancing our nutritional intake so we are eating with what our bodies actually need.

Ready to Give It a Try?


Download our recipe pack and enjoy 28 days of healthy, delicious meals. It’s the perfect way to test it out and see how simple and enjoyable good nutrition can be!

SMART TECHNOLOGY

TRACK YOUR PROGRESS

A white and black scale on a white background.

BIOSCAN - INBODY


InBody provides individual measurements for each of the body’s 5 cylinders (arms, legs and torso) to provide you with a precise and detailed analysis of your body composition.


The scan itself is less than 2 minutes and super simple however, the results are mind blowing!You are a unique individual, why not ditch the scales & BMI results & give your body what it deserves with precise measurement of YOUR unique body composition.


InBody uses multiple currents at varying frequencies to provide precise body composition analysis.The 8-point electrode system ensures measurements remain the same resulting in a high level of precision.


Doing the scan is optional but it is a great way to keep track of your results and progress. It is all included in the 6 week challenge and ANT memberships.
A smart watch , a smart phone , and a heart rate monitor on a white background.

HEART RATE SYSTEM


Myzone is a wearable fitness tracker and online social platform that shows and rewards EFFORT when you work out.


It displays real time heart rate, calories and intensity with five colour coded personalised zones and has a simple rewards-based metric called MEPs (Myzone Effort Points) that align with the WHO guidelines for physical activity. The data can be displayed collectively for group training or individually direct to your smartphone.


Effort is different for all of us. When we work out, we should be rewarded for what we put in. So we invented Myzone Effort Points (MEPs), tailored to how hard your heart is working; not to your fitness level.


Reach different zones on-screen based on your heart rate. Each zone is worth a different number of MEPs. The harder you work, the more you earn. Instant feedback tells you when to ease off or step up as you enter each zone. MEPs transform average workouts into a game with motivation and engagement guaranteed.

NEED CHAT TO US


Need extra support with 

 the training, nutrition, recovery ?

Book a call below or text us anything!