Thank you for purchasing!

There’s much to do before you start but in the meantime please do the following:

1. Like my Facebook Business page Choose Fitness Gibraltar Natalie Hill

2. Friend request me on Facebook “Natalie Hill”

3. Join my Exclusive Facebook Group

4. Say hi on all my media channels and subscribe to my Youtube channel

5. IMPORTANT! REGISTER your account below – PLEASE remember your username and password.  If you have problems logging in/don’t remember your password, please email us.

The features will become accessible few days prior to starting

Welcome to the SPRINTER Program

Here is the information you need to guide you through your program
If you ever need to talk or ask any questions,
please don’t hesitate to contact me. 🙂
Don’t forget to join my Facebook group

Food Prep & Basic Shopping List

7 Day Overview:

  • Day 1 – Intro and IF
  • Day 2 – Carb Cycling
  • Day 3 – Carb Cycling with Juice
  • Day 4 – IF and eating Mindfully
  • Day 5 – Carb Cycling and Eating Mindfully
  • Day 6 – 3 balanced meals
  • Day 7 – IF & How to continue

Glad to have you on board

Please read carefully and Please watch EVERYTHING carefully so you know EXACTLY what to do. 

Shopping List

Here is a list all of the foods that you can eat.

You can choose when you eat them and what you eat from them.

This plan is for you to design your own meals as long as you eat the food from the shopping list and nothing else.

Make sure you watch each daily video so you know exactly what to do.

We are adding Intermittent fasting and carb cycling during the 7 days.

Try and eat a ratio of 75% Good fats such as Coconut Oil, Avocados, Butter, Macadamia Nuts, Cold pressed Virgin Olive Oil.

Remember fats have NO effect on blood sugar and insulin levels so eating fats at every meal is key. Go Organic and Choose GrassFed or Local Meat wherever you can.

Choose from the following foods:

  • Beef
  • Chicken
  • Duck
  • Turkey
  • Lamb
  • Liver
  • Kidney
  • Veal
  • Pork
  • Lean bacon
  • Shellfish/Shrimp
  • Crab
  • Lobster
  • Salmon
  • Cod
  • Plaice
  • Halibut/Turbot
  • Hake
  • Bream
  • Prawns
  • Eggs
  • Rainbow Trout
  • Haddock
  • Mackerel
  • Sea Bass

Try and buy organic meat or grass fed from your local butcher – supermarket meat is mass produced and often has been fed on grains and wheat.


NO PEANUTS salted or roasted nuts
Organic if possible stick with Macadamias / Almonds /Pecans /Hazelnuts / Brazils


As much Green Veg as you can eat at every meal – Veggies in BOLD should be eaten as much as possible:

  • Courgette
  • Brussels sprouts
  • Cucumber
  • Broccoli
  • Rocket
  • Aubergine
  • Squash
  • All leafy greens Spinach, Kale, spring greens, lettuce etc
  • Tomatoes – Remember Tomato is a fruit so has sugar.
  • Onion
  • Cabbage
  • Leeks
  • Celery
  • Green, Red, Orange, Yellow Peppers
  • Green Beans
  • Purple Sprouting Broccoli
  • Cauliflower
  • Avocado

ROOT VEG such as:
Parsnips, Carrots, Swedes, Sweet Potatoes will be rotated in on various days but won’t be eaten every day so please watch the daily videos or instructions

Be aware of peas -they contain high amounts of sugar. Buy as much Green Veg as you can you will be eating greens at every meal.

Flavour Enhancement

Herbs & Spices are fine to enhance and flavour

Very Important!
Coconut Oil to cook with
Olive Oil
Organic Ghee – Order from Amazon Fushi
Kerrygold Grass fed unsalted Butter
Drink Water bottled or filter NOT TAP
Fruit teas :
No de-caff tea or coffee, or alcohol.
You can do this on your pc, on your phone or as a hard copy whichever works for you. Every day please write down EVERYTHING you eat and drink and the times you eat it.
PLEASE Also photograph your meals on your smartphone. You can share these with the group.
Also, add a note to the journal about how you feel after you have eaten the meal.
Do you feel really full? Bloated? Uncomfortable?
or pleasantly full? Include in this the quantity of oil you have cooked with or dressed your food with.
Make sure you cook with the coconut oil and dress with Olive Oil

Your Photos – Keep your weekly photos on your phone and you can download an app called Instacollage or Picstitch where you can put them all together side by side for weekly comparisons. Post your photos in the Facebook Group.

I recommend you perform one of my daily workouts, in fact, every day would be amazing and really help you gain the best results. Performing the workouts will help you achieve your goals in the minimum amount of time. Remember work at your own pace and make sure you do some jogging on the spot or skipping to warm up before you begin.
Please read and PREP as much as possible to understand exactly how KSFL Works and if you can do the daily workouts they will speed up your fatloss and results.

Beg, Borrow, Buy or Steal a Slow Cooker. Slow Cookers are KSFLer’s best friend and will help you plan and prepare your KSFL Meals.
Choose the Good Carbs
KSFL isn’t a low carb diet it’s a GOOD CARB diet. You get all of the amazing nutrients your body needs by eating vegetables. Broccoli really is super food number 1 along with spinach, kale, brussel sprouts, and all greens. These are all good carbs and you can afford to eat plenty at every sitting.

It’s the starchy carbs like bread, pasta, cakes and pastries that you should cut out and limit only to treat meals once a week or less once you have completed the detox.

Ditch the Processed Food
Research proves that many foods we deem to be“healthy” such as low-fat options are actually heavily processed and contain a heap of sugar.
Consuming sugar daily will leave the body and brain craving for more and more, keeping us locked into a cycle of constantly wanting more of these foods. Creating your own meals from scratch and using your slow cooker will ensure you fuel your body with the best possible nutrients and turn your body into a fat burning machine.

Drink plenty of bottled/filtered water every day to flush toxins and aid the liver in detoxification.

Take your pictures, measurements, weight and POST IN THE GROUP for accountability.

Food Shopping and food planned for the week.