Stephy Froll Live Update Member Page 2017

April 4th 2017

Welcome back Stephy

These are the new live update member pages.

As stated, the platform that we use is the same. The difference now… Is that we update the page consistently, date by date. For example… I’ve already put the date of the next update below, after what we’re going to discuss in this update.

That’s how we mimic the offline experience.

121 coaching chats

As stated yesterday… We do this solely via FB messenger now.

With your current stage 4 plan, you can message at any time that you need to. But we won’t have consecutive daily coaching chats. That’s what we do on stage 3 gold.

I don’t think you’ll need ‘that’ right now. Especially with the way your daily schedule is set up. Hence… Why you’re on stage 4.

End of day meal reporting

#1 You’ll send across what you’ve been eating for breakfast, lunch and dinner, twice a week.

#2 I’ll fix and change things around if you’ve been slipping up, to keep you on track with your S-curve meal structure (below).

#3 I’ll give you alternative food options to encourage meal variety. As this plays a big part in boosting your results.

Give > this video a watch when you have a moment.

Morning workout S-curve meal structure

The S-curve meal structure changes based on the time of day that you workout.

And it’s the meal structure and workout, working in sync together… That’ll boost your results.

This is what it’ll look like for you…

Wake up at 5.00am?

Breakfast (Small portion)

Slow digesting carbs – Oatmeal (Heated with water)
Fast digesting protein – Whey protein as a sugar replacement
Fast digesting carbs – Orange juice
Slower digesting protein – Egg white from boiled eggs (No fat this time)

7.00am Pre/Post workout

 Fast digesting carbs- Orange juice
Fast digesting protein – Whey protein

10.00am tupperware snacks

– Any nuts that are high in mono/poly fats.
– Any fruit (To give you a constant energy boost throughout the day). Oranges, bananas. But never to eat fruit 3-4 hours before you sleep.

Lunch 12.00- 1.00pm

Mono/Poly fats – You could use the yolk from the boiled eggs from breakfast.

Slow digesting protein/carbs & fibrous carbs – Turkey breast brown bread sandwiches with lettuce.

4.00pm tupperware snacks

– Any nuts that are high in mono/poly fats
– Any fruit (To give you a constant energy boost). Oranges, bananas. But never to eat fruit 3-4 hours before you sleep.

Dinner 6.00-9.00pm

Slow digesting protein – Jerky beef

Slow digesting carbs – Purple rice

Fibrous carbs – Asparagus

Night food (Optional)

Slow digesting protein – Casein or left over meat from dinner.

The results time line looks like this…

– Day 1 – 14 = Initial noticeable results
– Day 15 – 45 = Phase 1 of your goal S-curve body (60% success)
– 3 – 6 months = Phase 2 of your goal S-curve body (70-80% success)
– 6 – 18 months = Phase 3 of your goal S-curve body (90-100% success)

It’s quite precise today, due to all of the results we’ve seen members go through over the years.

And we tend to get more precise with nutrition, strength progression and exercise profession the closer you get to 90-100% S-curvish.

But, we won’t be focusing on that with you right now. Your goal is to simply get back on track and stay on track. So in terms of nutrition, you’ll just eat until you feel content.

Your physical, mental and habit building fix will come along just fine if you stick to a variety of the above meal structure.

Morning workouts to coincide with the above morning S-curve meal structure.

Becoming S-curvish… That’ll always be your goal.

This is the best routine for you to be on right now, based on your current daily schedule.

Epic butt/Tiny waist split routines

There is a ‘reported by members’ more effective workout than this one. But.. It’ll probably drain you of your energy, instead of giving you that much desired energy boost. So this will be your workout routine right now.

> Today’s newsletter will explain the next routine you’ll be put through.

Tailored Daily Exercise videos

These are short 2-3 minute videos, that include 3-4 exercises that have been chosen for your specific goal.

#1 Throw weight plate over knees, laying knee raises x to near failure

#2 Push up position side to side jumps x to near failure

#3 Laying 90 degree leg kicks

#4 45 degree standing abduction with weight plate held on thigh

The video usually changes over time as you progress. You’ll do them everyday, when you wake up or before you go to bed. Even on your normal workout days.

Why we do them?

– To boost results
– To keep you on the fitwagon on the days/weeks where you struggle to get a full workout in. Which will probably happen on your current daily schedule.

Cheat snacking

Welcome to cheat snacking Steph!

Earlier, you talked about getting bored when it comes to eating foods. ‘Encouraged’ meal variety will help to fix that problem. But there’s two other things that’ll help with this.

#1 Buying A-C rated foods and not just A-rated foods only (These taste boring as hell… Unless it’s fruit).

A-rated foods would be… Chicken breast.

A-C rated would be chicken breast cooked with a sweet lemon sauce (This is yummy).

#2 Cheat snacking

It’s simple. It’s when you eat a small amount of dark chocolate right after your lunch meal above.

This way… You won’t crave for something sweet. And this is much better than binge cheating. Which is what a ‘cheat day’ would be. So none of that going on here.

You’ve just read your initial plan of action.

What you do now, after every live update like this… Is to message me on directly on FB messenger if you have any questions.

This is like a foundation month again for us. So communication might be a little more regular. Especially since we have a history of doing this stuff. And learning how we do things today.

But with time… You’ll only be reporting back to me, around once or twice a week. That’s what stage 4 is designed to be.

Become S-curvish > A focus on actually having a life whilst we become S-curvish > Embrace travel-curvish moments with your 90-100% S-curvish body.

That’s the big picture goal TODAY!

See you on messenger Steph.

April 7th 2017


Sooo… As you would have noticed in the past few days… The changes/additions to the program have impacted you directly already. Notably…

#1 Tailored Daily Exercise videos

#2 End of the meal reporting

#3 Cheat snacking

#4 This new live update member page

#5 Long term habit building shenanigans

Anyway… Let’s give you some breakfast options. As I know that you’ll wake up and be brain dead for what to eat, until we start drumming the habit building shenanigans into you, until the S-curve meal structure becomes ‘protocol’ in your head.


– Granola + Fruit (Raisin/berries) + Almond milk

– Muesli + Fruit (Raisin/berries) + Almond milk

– Shredded wheat/Weetabix

– When food shopping, look for other variations of these. The food label is key. Hi fiber and carbs should be the norm.

– Rye bread/Ezekiel bread + Any low saturated fat spread

– Melba toast (Zero fat)

– Quinoa

– Plantain (Fried tastes better, but boiled is healthier). So alternate from time to time. It’s best to eat with brown bread variations and beans.

– Pasta + dried fruit (Raisins) + Low fat sauce + Avocados + Nuts

– Baby potatoes + Your favorite leafy greens + The yogurt below + Berries


– Non fat greek yogurt/Icelandic yogurt + berries

– Turkey breast (Less thigh)

This all comes from experience and past/tried and tested meal ideas. Some you’ll like. Some you won’t. But for the long term, it’s all about shopping for food variations that are similar to the above. You’ll find them in the same sections in the supermarkets.

That shopping mall video from above and this…

– Look for cereal variations

– Rice variations

– Nuts variations

– Fruit variations

#1 > Here’s some S-curve meal to play around with <

#2 I’ll post the full list of foods below… It’ll be updated continuously.

April 8th 2017

‘Coming up for air’ explained

> Here

> Here

April 10th 2017

The following is the S-curve meal structure, based on evening workouts or working a 9-5 work shift.


Carbs (Fast & slow digesting)
Protein (Fast & slow digesting)
Fats (Mono/poly-saturated)

Yup… You need all 5 at the start of the day.


Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so

Slow carbs refeed you after a long fast (Sleep)

Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.

The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.


Protein (Slow digesting)
Fat (Mono/poly-saturated)
Fibrous carbs (Leafy greens)
Slow carbs (Optional)

It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.


Fruit, seeds and nuts

It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.

Pre/Post workout

Fast protein and carbs

Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.


Slow protein
Slow carbs
Leafy greens

It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.

Night food

Slow protein and some fat

…To protect your muscles as you sleep.

May 2nd 2017

Welcome to May Steph. So… The following gram amounts were created from your age/weight/height and sex.

It’s pretty precise. But we can still only use it as gauge, because as you know… We do everything LIVE now. Which means that we shift these numbers slightly, based on your on-going results.

Either way, you’ll now have the percentages firmly placed in your head, with the app that you’ll put these numbers into

Total daily grams

Protein 185.27 grams

Carbs 339.66 grams

Fat 41.17 grams


Protein 62 grams

Carbs 113 grams

Fat 13 grams

That’s what you’ll usually hit, on a ‘normal’ workout week, as your body will ‘want’ to take those numbers in.

But during a ‘busy-ness’ phase, like what you’re going through now?

Most likely not. But at least this way, you’ll see ‘daily’ when you’re slacking, in terms of hitting the numbers to become Steph-curvish.