Ditch the Desk

Libra’s Remedy

DITCH THE DESK

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No part of this guide may be reproduced by an electronic, photocopying or recording means, sold, broadcast or transmitted without prior approval of the publisher, Libras Remedy Ltd.

Please consult your doctor before beginning this or any exercise program. This is especially important for persons over age 35 or persons with pre-existing health problems. Libras Remedy Ltd assumes no responsibility for personal injury or property damage sustained by or through the use of this product.

Guides are not suitable for women who have recently been or are currently pregnant. Women should consult their doctor 6 to 12 weeks after giving birth before commencing this or any other exercise programme.

The advice given on librasremedy.com is in no way intended to be a substitute for professional medical advice. Discontinue any exercise that causes you pain, severe discomfort, nausea, dizziness, or shortness of breath and consult a medical expert. Start slowly and at the level that is appropriate for you. Not all exercise plans are suitable for everyone.

Guides should be used as a set of guidelines only aimed at a broad segment of people and are not individually tailored. Guides are not designed to suit any injuries, health problems or conditions which could be aggravated by physical exercise.

Libra’s Remedy

A little bit of

Legal Stuff

About

MeI’m open about the fact I spent most of my teens and early twenties sedentary, with little regard for or interest in exercise, nutrition and general health. My weight was constantly fluctuating and I thought the only way to lose weight was by crash dieting. I also suffered side effects as a result of my unhealthy lifestyle including depression, fatigue, mood swings, bad skin and trouble sleeping.

When my depression grew worse I had two choices. Try to heal myself holistically or take medication which would control my Central Nervous System and hormones. Fortunately I adopted the former approach after doing my own research and threw myself into fitness, whether it be gym based exercise, running or spinning.

I continued this for a few years, but it was after flying as cabin crew for 2 years that I took a real interest in nutrition, yoga and mindfulness. My body and mind was sluggish and tired and I knew it had to be rejuvenated. It was around this time that I met Sally, (now Director of Yoga and Mindfulness for Libra’s Remedy and my very talented friend) and together we used different techniques to bring the best out in ourselves.

I had swapped my addiction with the couch for an addiction with health, and I felt amazing. I helped friends and family achieve the same results and got a buzz out of seeing them feel happier, healthier and more confident. A career change seemed like the obvious choice, and after 6 years of using myself as a guinea pig, I graduated from Fitness Industry Education as a REPS Level 4 Personal Trainer.

Kate Whillock Managing Director REPS Level 4 Personal Trainer

Forming an online presence seemed like the best direction for my business Libra’s Remedy in order to reach and help as many people as possible. I’m so proud of my guides which are based on my own experiences, knowledge, research and training. I hope you agree that they have all the tools you need to help you achieve your goals, whether it be to lose weight, feel stronger or educate yourself on a balanced approach to physical and emotional wellbeing.

About Sally Director of Yoga and Meditation

After training as a Counsellor in 1999 Sally developed a strong interest in the mind, body and spirit connection, which led her to train as a Reiki Master, Yoga and Meditation Teacher at the renowned Sivananda Centre in India. Over the last 13 years she has used her knowledge and skills to work with individuals and groups across the globe to help each person recognise and develop their own natural talents, passions and potential.

Her work and studies have taken her to destinations worldwide including Spain, Egypt, Malaysia, India and New Zealand. Whether you want to learn to relax your mind and body through yoga and mindfulness, or understand more about your path and life direction, Sally can help you to make the changes you need.

I think if you exercise, your state of mind - my state of mind - is usually more at ease, ready for more mental challenges. Once I get the physical stuff out of the way it always seems like I have more calmness and better self-esteem.

Stone Gossard, Pearl Jam

Sally Trotman

Sivanada Trained Yoga and Meditation Teacher

Goal Setting About You

Definition of health:

- World Health Organisation

A healthy lifestyle is made up of various different elements, which is why it’s important to remember that this is not a diet, this is a new lifestyle choice. Yes, fitness and nutrition can be regressed or progressed to achieve different things but in general everyone should be paying attention to their body, mind and spirit every day, what they’re telling you, what they need to avoid deterioration and function at their very best.

Every one of you who has purchased this guide will have different goals in mind. I encourage you to write these down now, split into short term (12 week), mid term (6 month) and long term (12 month) goals. Constantly refer back to these – even stick them on your fridge! Use them to motivate you when you’re doing that last minute of cardio, pushing through squats or choosing your groceries. Try to make sure they’re measurable, achievable and realistic.

Short Term (12 weeks)

• Decrease feelings of stress and anxiety at work

• Lose 10 lbs for my wedding

• Look physically stronger and boost confidence

• Feel energetic and positive every day

Mid Term (6 months)

• Run first 5k for charity with office workers

• Join a local sports team or fitness class to meet new people

• Remember that I have a fun new lifestyle –don’t stop

• Make all meals from scratch and quit refined foods

Examples

Long Term (12 months)

• Be physically healthy so that I can stay active with my kids and grandkids

• Run a half or full marathon

• Increase confidence at work and get a promotion

• Always feel body confident in front of my husband

“A state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”

5 STAGES OF CHANGE MODEL a useful tool to keep you on track

PRE-CONTEMPLATION 1

People in this stage don’t recognise that they need to change, want to change or see that their life can be improved.

PREPARATION 3

You’ve made the decision to change! Whether it be joining a gym, purchasing my guide or contacting a Personal Trainer, you have now started your life changing journey.

CONTEMPLATION 2

At this stage people weigh up the pros and cons. What will it cost? Will I really feel better? Can I spare 30 minutes 3 times per week?

5

MAINTENANCE

Success! You’ve reached your goals and are a year or two into your new lifestyle, feeling brand new. One important point to remember is that you have to USE IT or LOSE IT. Keep maintaining your fitness levels, healthy habits and body/mind awareness. Your body is a powerful machine capable of incredible things – take care of it and it will take care of you.

ACTION 4

This is the process stage of getting to those goals. Keep reminding yourself of them to avoid relapse and remember that you’re now in control of your own body. Encourage friends and family to support you and if you do have a bad day (we all have them) put it down as an off day and get straight back on your journey.

The great news is that you’re already at Stage 3…without even moving from your sofa!

Libra’s Remedy

Introduction Ditch the Desk

Whether you’re at University, work in an office or have your own business, sitting for prolonged periods of time can be strangely exhausting. As the day progresses, stresses build up making you feel more lethargic and less likely to venture to the gym. Back in my corporate days I was also a victim of this unhealthy cycle before I changed my lifestyle, so I’m really excited to share this guide which will help you make the same change and ultimately improve your body, stamina and focus.

Society generally looks upon exercise as a way to improve body image, however we tend to forget that physical activity is an essential part of maintaining health. Postural deviations, high blood pressure, coronary heart disease, obesity, anxiety and depression are just some of the problems which can occur later in life as a result of a sedentary lifestyle. Intense or prolonged stress can also lead to adrenal fatigue, a condition which develops as a result of overworked adrenal glands. People with this condition suffer from a feeling of being ‘burnt out,’ or just general fatigue which cannot be relieved with sleep. This is why managing daily stress is paramount in today’s hectic world.

By starting this guide you’ve made the fantastic decision to change your lifestyle for the better and give your body the resources it needs to avoid health problems in the future. Over the next 12 weeks you’ll be following a range of different techniques to help fuel your body with energy, boost weight loss and increase mental stamina. If you feel like getting colleagues or friends involved, do so. Motivate each other towards a better state of health and reap the benefits together.

Exercise

Increases testosterone levels

Increases bone density and reduces risk of osteoporosis

Reduces stress

Improves muscle strength and tone

Increases stamina

Speeds up metabolism

In this guide you’ll be doing 30 minutes of circuits 3 times per week prior to yoga which makes up your resistance training requirements. There will be 3 different exercises in each circuit with set repetitions using bodyweight and free weights, which you should aim to complete within 5 minutes and then repeat. Take 60 seconds rest in between each circuit, drink plenty of water and try to exercise for the entire 10 minutes of each circuit.

If the exercise requires the use of a dumbbell, chose a weight which you feel comfortable with. As the weeks progress I’ll remind you to up the weight, but only do so if you think your strength has improved enough. You should always be able to complete the exercise and set repetitions, with the last few repetitions feeling challenging. If the exercises don’t feel intense it simply means your muscles are stronger than you think and not working hard enough!

Example:

Warm up

Circuit 1 – 5 minutes

Circuit 1 – Repeat

Rest 60 seconds

Circuit 2 – 5 minutes

Circuit 2 – Repeat

Rest 60 seconds

Circuit 3 – 5 minutes

Circuit 3 – Repeat

Cool Down Stretches

Resistance Training

Everyone’s bodies strengthen at different rates due to genetic factors, which unfortunately we cannot change!

If you find the circuits progressing at a rate which is too challenging, please rewind and repeat the previous 2 weeks. You will still burn the same number of calories and your muscles will be better prepared to take on the next level of intensity. Plus it makes the guide last even longer…bonus!

Exercise

Cardio Training

Promotes a large, positive, hormonal response

Strengthens heart and lungs and increases energy

Reduces stress and anxiety

Releases pain-relieving endorphins

Improves sleep

Promotes weight loss

In this guide you’ll be doing high intensity cardio exercises in each session for 12 weeks, however I will also schedule in continuous training. This is a steady aerobic type of exercising which will improve your endurance, burn more body fat and decrease stress levels.

Continuous CV Training is flexible. If you prefer to do it on the same day as Resistance Training this is safe to do, provided one is carried out in morning and one in the evening. Suitable types of Continuous CV would be 30-45 minutes of cycling, fast-paced walking, elliptical training (crosstrainer), jogging or swimming.

DO NOT do any more than 60 minutes of exercise in one day. Overexertion will actually inhibit progress as muscles need recovery time in order to repair, grow and strengthen.

Exercise

Promotes mental and emotional balance

Calms the mind

Rids daily stress

Massages internal organs aiding the immune system

Improves flexibility and posture

Boosts energy

Improves muscular endurance and strength

Improves balance and core strength

Boosts weight loss

Yoga

Yoga tests your mental endurance and physical stamina through holding postures for extending breathes. There are many different types, but in this guide you’ll be doing 30 minutes of Hatha yoga on a Saturday focusing on basic postures at a comfortable pace.

Instead of timing each pose like you would do a normal exercise, Sally will give you a set number of breathes to do before moving on. Deep breathing in yoga is a fantastic tool to reduce anxiety, feelings of stress and overwhelm, ultimately boosting energy levels. When you breathe slowly and deeply, the parasympathetic nervous system is activated which reverses the stress response in your body. This response is your sympathetic nervous system, or your ‘flight or fight’ system which boosts energy to get you out of perceived danger and is constantly triggered in today’s fast paced world. Your breathing becomes rapid, adrenaline hormones are released, pulse rate and blood pressure rises and suddenly you’re in a constant state of high alert…or, stressed. When the adrenal glands are overworked the body prepares for disaster by storing fat. We then crave food, gain weight and wonder why that new exercise regime isn’t working.

Make sure you try this deep breathing technique a few times before trying it with your first yoga pose: With one hand on your stomach, relax your abdominal muscles, and slowly inhale through the nose, bringing air into the bottom of your lungs. You should feel your abdomen rise. This expands the lower parts of the lungs. Continue to inhale as your rib cage expands outward, and finally, the collar bones rise. At the peak of the inhalation, pause for a moment, then exhale gently from the top of your lungs to the bottom. At the end of exhalation, contract your abdominal muscles slightly to push any remaining air out of the bottom of your lungs.

Yoga will also act as stretching and rehabilitation at the end of each week. However, please do pay attention to the additional stretches I provide on Page __ and do at least 5 after each circuit workout during the week.

Food Boosts

• Promotes hormone balance

• Strengthens bones

• Maintains a strong immune system

• Improves energy

• Maintains weight

• Improves heart health

• Reduces risk of diabetes

• Improves brain health

• Decreases mood swings

From macronutrients to the truth about food myths, this guide will provide you with all the knowledge and advice you need to change your eating habits in line with your new lifestyle. I’ll be giving you a staple shopping list outlining the reasons why each item should permanently be in your kitchen, plus recipes which you can follow which will help you achieve your goals. You’ll also see that all dinner recipes are family-friendly to minimise time and expense.

Mindfulness Meditation

• Inhibits the ‘fight or flight’ nervous system

• Reduces stress/adrenaline hormones

• Improves self control, memory and focus

• Increases life satisfaction

• Helps to stop negative thoughts

• Increases positive emotions

If Oprah, Premier League Football Players, the US Marines and school children are practising mindfulness meditation there must be something to it? Indeed there is! A lot of research has emerged confirming the above benefits of mindfulness, however more intensive studies are still being carried out on the extent of its power. Scientists have now found positive changes in the structure and function of the human brain after people meditated for just 11 hours.

The exercises given to you with this guide are an introduction to mindfulness, and can be done whenever you feel the need for head space. I’ll also post mindfulness reminders throughout the guide, just in case you forget. These exercises are designed to provide you with the basic tools you need to take control of your own mind at any given time.

The goal of mindfulness is to focus and quiet your mind, eventually reaching a higher level of awareness and inner calm. It may come as a surprise that you can do this anywhere and at any time (I do it on the train!), allowing yourself to access a sense of tranquillity and peace no matter where you are. Firstly, chose a place where you won’t be disturbed and sit in a comfortable position. Close your eyes. Then follow what the exercise asks of you for 10 minutes, whether it be focusing on your breath or visualising. That’s it! Easy! I use Sally’s exercises a lot before bedtime when I’ve been working late and my heart rate is still slightly elevated. So far so good; I always drop off within minutes.

Progress Photos

If one of your goals is weight loss, the best tool you have to track progress is your camera. The naked eye can’t spot minimal changes every day, but it can definitely see inch loss when compared in photos taken 4 weeks apart. Weighing yourself is a good secondary option, however this doesn’t serve as an accurate tracking method as you will have lost body fat but gained muscle which is actually a lot heavier.

Make sure you follow these points to ensure you have an accurate track on progress:

ΠTake full length photos before starting this guide, and every 4 weeks thereafter

 Take one photo from the front and one photo with a side view

Ž Try to take the photos at the same time of the day, using the same mirror

 Wear underwear, swimwear, a sports bra or shorts

 DON’T delete any photos – you’ll look at them in a few weeks and feel great

If your goal is not necessarily weight loss and you just want to feel stronger and happier, it’s still important that you take progress photos when you’re out socialising. Make sure you take a photo when you’re feeling fantastic if there’s a special event or a holiday you’ve been working towards so that you can look back and remind yourself of how good you felt. This is key in avoiding relapse and maintaining all the hard work you’ve done.

We love following our client’s progress. Feel free to send us your photos!

ΠFollow us on Instagram and tag @librasremedy on your photo

 Like our Facebook page and tag @librasremedy on your photo

Ž Email your photos to transform@librasremedy.com

Please also remember to support our health movement and other women using our guides by mentioning #YesToStrength in all your posts!

Things You’ll Need

ΠGood music!

 Exercise mat

Ž Towel

 Water

Remember to drink plenty

 Dumbbells

Between 2kg and 6kg (buy 3 sets if you can, you’ll need them as you get stronger)

‘ A bench

A chair or step is a good alternative, but make sure it’s safe and secure

Exercise Education

Warm Ups

In this guide you’ll be doing high intensity cardio exercises in each session for 12 weeks, however I will also schedule in continuous training. This is a steady aerobic type of exercising which will improve your endurance, burn more body fat and decrease stress levels.

Continuous CV Training is flexible. If you prefer to do it on the same day as Resistance Training this is safe to do, provided one is carried out in morning and one in the evening. Suitable types of Continuous CV would be 30-45 minutes of cycling, fast-paced walking, elliptical training (crosstrainer), jogging or swimming.

DO NOT do any more than 60 minutes of exercise in one day. Overexertion will actually inhibit progress as muscles need recovery time in order to repair, grow and strengthen.

Stretching

Stretching has many benefits and is featured throughout this guide in the form of yoga and traditional static methods. Some of them include:

• Tension release caused by stress

• Injury Prevention

• A calmer mind

• Better flexibility

Stretching can also improve poor posture by correcting chronically tense and tight muscles. Kyphosis is a common postural deviation found in people who work long hours at desks and is an exaggerated outward curve of the thoracic spine. To the naked eye, the person will appear slouched with their head carried forward. People with this curvature should consult a physiotherapist before commencing physical activity, however it can be fixed by stretching the chest and upper abdominals. The muscles in the back (rhomboids and trapezius) also need to be strengthened.

Lordosis is another common postural abnormality which a physiotherapist and exercise can correct. It’s an inward curvature of the spine causing the stomach to sit forward, the glutes to look more prominent and the lower back to ache. The glutes and abdominal muscles need to be strengthened and the erector spinae (back muscles) and hip flexors should be stretched.

Delayed Onset of Muscle Soreness (DOMS)

DOMS is pain and stiffness felt in the muscles and usually appears 24-48 hours after exercise. When you do exercise, microscopic tears appear in muscle fibres and the PH within the muscle becomes slightly acidic. This is a necessary process to ultimately strengthen your muscles, so make sure you drink lots of water and take it easy until the discomfort subsides. The exercises in this guide may cause DOMS due to the progressive overload techniques used, which gradually increase stress upon the body and improve strength.

Toxin Release

Toxins are everywhere. We find them in the food we eat, our environment and alcohol. Depending on your recent lifestyle habits, you may have an unhealthy toxic build up in your body and have toxins hiding in your fat cells. As you burn fat during exercise these old toxins will be released into the blood stream, causing flu-like symptoms. The correct nutrition will improve the body’s mechanisms which eliminate toxins and consumption of water will help flush them out. The green juice recipes provided in this guide will also aid elimination, so hopefully you won’t have to suffer the symptoms of toxin release for too long.

It’s imperative that we get rid of these toxins by living a healthier lifestyle so that we don’t suffer any of these side effects:

Exercise Education

• Poor digestion

• Difficult sleeping

• Weight gain

• Hormone imbalance

• Fatigue

Tips & Tricks

Prepare Your Meals

6 to

It’s really difficult to find healthy food which is readily available when you’re on the go. Prepare your lunch and snacks and take them to the office to avoid temptation.

Swap Caffeine for Water

The majority of people who work in offices are dehydrated due to excessive consumption of coffee and tea. Avoid drowsiness in the afternoon by drinking at least 2 litres of water every day.

Try to Exercise in the Mornings

By the time you finish work, your body is sluggish from being sedentary all day therefore you’re more likely to make excuses to avoid exercise. Boost your energy levels by working out in the mornings, keeping you focused and positive throughout the day.

Go For A Walk

De-stress at lunchtime by taking a short walk or doing some stretches if you can find a private space. Improved circulation to the brain will help you stay alert and reduced stress levels will boost your mood.

Analyse Your Posture

If you sit for long periods of time at a desk, you’re likely to have a kyphotic posture meaning that your shoulders roll forward. The exercises in this guide will help strengthen your back, but try to be aware of your posture at work by sitting up straight with shoulders back, looking straight ahead.

7

Use Your Holidays

It’s important to get away in order to de-stress and avoid adrenal fatigue, which occurs when the body is under too much repetitive strain. Holidays are not a luxury, they’re a necessity in order to recharge our batteries. If you don’t have a holiday planned for a while, do a mindfulness exercise to imagine yourself in another place.

Avoid Overtime

Working late on frequent occasions can be detrimental to your health as your body is not getting sufficient time to recover from the stress of the day. It’s much more productive to take things at your own pace. Not only will you have more energy, but your work will be of a much higher quality.

8

Get Colleagues Involved

A healthy office is a happier office. Take fruit in for everyone to share, invite a colleague to work out with you before work and share what you’re doing. Try to motivate each other and instil a positive atmosphere in the office.

9

1 2 3 4 5 10

Limit Alcohol Intake

If part of your weekly routine is to have drinks with colleagues on a Friday, there’s no need to sacrifice this. Simply be more aware of what you’re drinking and try to drink in moderation, swapping higher calorie drinks with low calorie alternatives.

Remember Your Goals

Put a list of your goals on your desk, or on a little folder on your computer. If you’re feeling demotivated have a look at them and remind yourself why it’s important to keep going.

improve your health at work

Food Boosts

Feeding your body with the vitamins and nutrients it needs as part of a healthy balanced diet will lead to a drastic improvement in your mental and physical strength.

Known as the sunshine vitamin, Vitamin D is produced by the body in response to the skin exposed to sunlight. If you’re indoors all day it’s essential that you’re eating Vitamin D rich foods in order to maintain healthy bones and brain development

Vitamin D can be found in:

• oily fish – such as salmon, sardines and mackerel

• eggs

• pork

• ricotta cheese

• yoghurt

• fortified breakfast cereals

Kitchen Staples

When you’re feeling stressed and tired it’s also important to remember that proper nutrition can help the brain focus. Eating a diet rich in Vitamin B can assist with energy production, essential for concentration levels and hormone balance.

Good sources of Vitamin B include:

• vegetables

• fresh and dried fruit

• eggs

• wholegrain breads

• milk

• fish

• meat, especially liver

• oatmeal

• brown rice

• soya beans

• peanuts

My Superfoods

Here is a list of foods which I strongly recommend you keep in the kitchen and cook with as often as possible. They’ll help achieve weight loss goals faster, improve stamina and reduce cravings.

Coconut oil High in medium chain fatty acids, coconut oil reduces LDL (bad cholesterol) levels in the blood.

Chai seeds Full of antioxidants, fibre, protein and omega 3 fatty acids, chai seeds are one of the world’s best sources of several important nutrients, calorie for calorie.

Flax seed High in fibre and omega 3 fatty acids, helping to combat cardiovascular diseases and blood sugar levels.

Lemon Packed with Vitamin C and antioxidants, starting your day with a mug of hot water and lemon juice is a great way to detox the liver and bowels.

Kale One of the most nutrient dense foods in existence, kale can be used in soups, salads and juices.

Spinach Full of Vitamin K, fibre and iron as well as many other vitamins and antioxidants.

Berries These colorful fruits are high in antioxidants and polyphenols, which help prevent chronic diseases and cancer.

Honey Loaded with antibacterial and antifungal properties honey has been used since the early days of Egyptian tombs and is great for fighting allergies, coughs and colds.

Raw cocoa powder

In its raw state, chocolate has more than 300 nutritional compounds and is one of the richest sources of antioxidants of any food on the planet

Salmon Full of omega 3 fatty acids essential for a healthy heart, brain function and joints.

Oats Packed with soluble fibre, oats curb bad cholesterol as well as control blood sugar levels and decrease urges to snack.

Avocado Avocados offer nearly 20 vitamins in every serving, are full of fibre, low in sugar and decrease levels of bad cholesterol.

Broccoli Broccoli has a strong positive impact on the body’s detoxification system, as well as provide essential vitamins, minerals and fibre.

Quinoa With twice the protein content of rice or barley, quinoa is a great source of calcium. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.

Brown rice Rich in fiber and antioxidants, brown rice’s low glycaemic rating makes it an ideal meal addition for weight loss, helping to control blood sugar levels.

Beans Packed full of protein and fibre, beans help lower bad cholesterol and keep hunger at bay.

Almond milk Full of vitamins, almond milk contains 50 percent of the recommended daily amount of vitamin E, which contains antioxidant properties essential to your skin’s health.

Coconut water Replaces electrolytes to better facilitate hydration, without the sugar content of sports drinks. It also promotes a healthier complexion.

Lentils Low in calories and high in nutrition, lentils are full of protein and fibre making them a great addition to soups and salads

Bananas Rich in Vitamin B6, fibre and potassium, bananas help digestion, improve mood and regulate blood sugar levels.

Ginger This wonder spice offers anti-inflammatory, anti-ulcer and antioxidant activities. Great for digestion, nausea and cold symptoms.

Flavour List

• Thyme

• Bay leaf

• Rosemary

• Soy sauce

• Peanut butter (sugar free)

• Vanilla extract

• Dried basil

• Stock cubes

• Chilli powder

• Paprika

• Garlic powder

• Tarragon

• Oregano

• Apple cider vinegar

Spices and healthy sauces are a great way to make tasty meals whilst keeping cost low. Invest in these kitchen essentials and you’ll be better prepared to whip up a feast with just a few main ingredients.

• Coriander

• Cumin

• Dijon mustard

• Cinnamon

Carbs

Carbohydrates are NOT the devil! They are essential to maintain energy levels and brain function and should definitely be consumed throughout the day. Low carb (ketogenic) diets cause glycogen stores in the muscles and liver to be depleted, which are essential for energy systems to work effectively. This reduction in muscle mass actually results in dehydration, which is why the bathroom scales think you’ve lost weight. In actual fact, you won’t have lost any fat and your body will subsequently hang onto any carbohydrates you feed it as it goes into starvation mode.

Fat

Food Myths

Food manufacturers are constantly bombarding consumers with clever ‘low fat’ labeling, encouraging us to think that we’re making a healthier choice when in actual fact the food is loaded with sugar instead. Whilst hydrogenated fat found in crisps and sugary snacks is damaging to health, poly and monounsaturated fats are actually essential to our diet. They’re needed to produce hormones and build brain cells, as well as store vitamins and maintain healthy skin and hair.

A diet high in unsaturated fat also helps reduce heart disease and stroke by reducing low-density lipoprotein (LDL) cholesterol and fat in the blood. Omega 3, 6 and 9 fatty acids have been shown to increase HDL (“good”) cholesterol and decrease LDL (“bad”) cholesterol, helping to eliminate plaque buildup in the arteries, which may cause heart attack or stroke.

Good carbohydrates with a low glycaemic index (low in sugar) include any foods high in soluble fibre. These include oats, beans, brown rice, brown bread, quinoa and whole wheat pasta. Vegetables are also a great source of carbohydrate and provide insoluble fibre, removing unwanted debris from the digestive track and helping to expel toxins.

Many of my dinner recipes come with an optional extra of adding brown rice or quinoa. If you’re frequently short of time, I would recommend stocking up on Uncle Ben’s Brown Basmati or Brown Rice & Quinoa microwavable packs, which are ready to eat in 90 seconds. It’s always better to cook things from scratch so as not to lose any nutrients, however these are a great alternative.

Sources of good fat which you should include in your new diet are raw nuts, chia seeds, green leafy vegetables, flaxseed, olive oil and avocados, fatty fish, soy milk and peanut butter.

Protein

Meat has got a bad rep over the years simply because it contains saturated fat. It’s actually an essential part of our diet, providing all 8 amino acids essential for the body, muscle repair and energy production. It’s one of the three macronutrients (the others are carbohydrate and fat) that your body needs on a daily basis.

White meat such as chicken and turkey is leaner than red meat and therefore better for weight loss, however it’s very important to include red meat in your diet a few times per week. It contains significantly more Vitamin B12, iron and zinc which the body regularly needs to top up on.

Vitamin Tablets

Do you pop a vitamin tablet every morning and think you’ve hit your recommended daily intake of essential vitamins and minerals? Unfortunately you will lose most of this tablet through your urine as vitamins B and C are water soluble. For this reason it’s important to eat a healthy diet throughout the day and ensure you’re consuming your recommended 5 a day of fruit and vegetables. You’ll see a big improvement in energy and the immune system.

Diet Drinks

Diet drinks are frequently linked to health impairments on the news, however they are now proven to adversely effect weight control. Artificial sweeteners and empty calories trick the body into thinking its consuming real food and sugar, leading to metabolic confusion. The stomach then sends a signal to the brain saying that something is wrong, and the body goes into starvation mode to conserve fat and energy.

Food Myths

As a substitute try drinking fizzy water with fresh mint and the juice of half a lemon or lime. If you’re still struggling add a dash of apple juice to make sure you drink at least 2 litres of water every day.

Sugar

Our biggest threat to weight control is sugar. It’s found everywhere; sweets, cakes, drinks, fast food, alcohol, juice, milk, spreads, readymade sauces and breakfast cereals. If you go into the kitchen now and look at the food labels of your favourite snacks (sweet and savoury) you’ll most likely find a few cleverly hiding sugar.

So what’s the problem with sugar? As well as causing an increase in body fat, it encourages Type II Diabetes and high levels of bad cholesterol putting you at greater risk for heart disease and stroke. In addition, consumption of refined sugar causes frequent spikes in insulin levels, which causes a toxic gut, mood swings, fatigue and hunger pangs, ultimately impacting your weight loss efforts. It’s also highly addictive, meaning that in the first few days of your new lifestyle you may experience irritability, headaches and cravings.

Refined sugar is so harmful it’s now being linked with diseases such as Alzheimer’s and depression, therefore it’s imperative we cut back. There are however healthy substitutes for sugar cravings which I’ve provided on pages 42-43 , just in case you need a quick ‘pick me up!’ If you really can’t live without your favourite treats, allow yourself a cheat day once a week but try to swap biscuits for dark chocolate and wine or beer for clean spirits if you drink alcohol. These small changes will make a positive difference to your cravings and energy levels the next day in comparison to a big sugar crash.

Breakfast Recipes

As you’ve probably heard many times before, breakfast is the most important meal of the day. It’s essential to kick start metabolism, fuel the brain with energy and stop sugar cravings later in the morning. Stay away from sugary breakfast cereals and give these a go to give your body the vitamins, fibre and good fats it needs to wake up.

Berry Porridge

3/4 cup plain instant oatmeal

1 cup semi skimmed milk

1 tsp honey

1 tsp flaxseed

Handful of berries (fresh or frozen)

Method: Mix everything together in a bowl and microwave for 2 minutes

Mango and Coconut Yoghurt

1 small pot low fat Greek yoghurt

2 tsp desiccated or flaked coconut

2 tbsp chopped mango

Method:

Combine all ingredients together and enjoy! Add honey if you need a bit of extra sweetness.

Baked Eggs in Avocado

One avocado, halved 2 eggs

A few sprigs of chives, chopped

Method: Preheat oven to 220 degrees C. Place the avocados on a baking tray and scoop out a little of the flesh from each half. Crack an egg directly into each hollow and put in the oven for 15 to 20 mins. Remove, season with salt, pepper and chives, and serve!

Nutty Banana Toast

1 slice whole wheat bread

1 tbsp peanut butter (sugar free)

1 banana, finely sliced

Method: Toast the bread, spread on the peanut butter and place the banana on top

Homemade Muesli

Serves: 2

2 cups old-fashioned rolled oats

2 tbsp coarsely chopped almonds,

2 tbsp chopped walnuts

2 tbsp desiccated or flaked coconut

2 tbsp cranberries

2 tbsp honey

1/2 tsp vanilla extract

Pinch of cinnamon

2 tbsp flaxseeds

Method:

1. Preheat oven to 160°C. Line a roasting pan or large baking sheet with parchment paper. In a bowl whisk the honey, cinnamon and vanilla extract together with a pinch of salt.

2. Combine oats, almonds and walnuts in another bowl and pour the sweet mixture over the top, tossing to coat. Spread the mixture in the prepared pan.

3. Bake, stirring every 15 minutes, until lightly and evenly browned and starting to dry out. Total baking time should be 50 minutes to 1 hour. Let the muesli cool completely in the pan before serving with milk or yoghurt. You can also store it too in a cool, dry place.

Green Smoothies Recipes

Whip these up in your blender for a punch of tasty vitamins, fibre and protein in the morning. Alternatively, have one mid-morning or late afternoon instead of a caffeine fix.

Vitamin D Smoothie

Lifts your mood, melts stubborn pounds and strengthens bones

175 ml low-fat Greek yogurt

125 ml semi-skimmed milk

1 small banana

Handful of spinach

Small handful fresh or frozen berries

1 tbsp chai or flaxseeds

Vitamin B Smoothie

Eases stress, boosts energy, improves memory and relieves PMS symptoms

175ml soya milk (sugar free)

125ml coconut water

Small handful of mango

Small handful spinach or half an avocado

Half a peeled lemon

1 tbsp chai or flaxseeds

Omega Smoothie

Full of Omega 3 and 6 fatty acids for hormone balance, glowing skin, prevention of depression, stronger libido and lower cholesterol.

175ml almond milk (sugar free)

125ml coconut water

Small handful of strawberries

Half an avocado

1 tsp of honey

Half a peeled lemon

1 tbsp chai or flaxseeds

Vitamin E Smoothie

A powerful antioxidant which promotes skin health, prevents signs of aging and helps protect cell membranes against pollution

175ml almond milk

125ml coconut water

Handful of spinach

Half an avocado

Half a peeled lemon

Half a cup of ripe pineapple

1 tbsp flaxseeds

1 tsp honey (to sweeten if necessary)

Vitamin C Smoothie

Boosts the immune system, protects against pollution, improves skin and acts as an anti-inflammatory for sinus problems.

175ml almond milk

125ml coconut water

1 large carrot, cut into chunks

Half a peeled lemon

1 inch of fresh ginger

Half a peeled orange

Small handful ripe pineapple

Small handful strawberries or frozen berries

Post-Cheat Detox Smoothie

If you’ve overindulged in sugar or alcohol, this smoothie will help flush out toxins, cleanse the liver, boost energy, rehydrate and curb cravings.

300ml coconut water

Quarter of a cucumber

Small handful ripe pineapple

1 banana

1 inch of fresh ginger

Half a peeled lemon

Small celery stick

1 tbsp flaxseed

Whole Wheat Tuna Pasta Salad

1 tbsp lemon juice

2 tsps olive oil

¼ tsp dried basil

1 crushed garlic clove

140g cooked wholewheat spiral pasta

2 tbsps black olives

1 small tin water packed tuna

30g mixed leaves (around 2 handfuls)

Method:

1. Prepare the dressing by whisking the lemon juice, olive oil, basil and garlic together

2. In a bowl combine the pasta, black olives and tuna. Serve with the leaves and the dressing.

Lunch Recipes

Quick Salads

Salmon Grapefruit and Avocado Salad

Serves: 1

1 x small can salmon

Handful of rocket

1 small avocado, peeled, pitted and sliced

½ pink grapefruit, sliced into segments

½ tsp Dijon or wholegrain mustard

1 tbsp olive oil

1 tbsp lemon juice

Method:

1. Drain the canned salmon and break into chunks

2. Put the salad leaves into a large salad bowl and add the avocado and grapefruit.

3. To make the dressing combine the mustard, olive oil and lemon juice. Tip into the salad bowl and add the salmon chunks, then toss together gently.

Three Bean Salad

Serves: 4

Keep in the fridge and serve with tuna or roast chicken on alternative days.

1 can chickpeas, rinsed and drained

1 can kidney beans, rinsed and drained

1 can butter beans, rinsed and drained

4 spring onions, chopped fine

2 red and 2 yellow peppers, finely chopped

1 small can sweetcorn (sugar free)

Juice of 1 lemon

1 tbsp Dijon mustard

3 garlic cloves, crushed

125ml olive oil

Method:

1. For the dressing, combine the mustard and garlic in a bowl, season with salt and pepper then gradually whisk in the olive oil and lemon juice

2. Stir the beans and vegetables together. Store the dressing in the fridge and add just before serving.

Quick Salads Recipes

Berry Goats Cheese and Chicken Salad

Serves: 1

2 handfuls baby spinach

1/4 cup halved strawberries

1/4 cup blueberries

1 handful walnuts

1 tomato, finely chopped

1 skinless chicken breast, grilled

1 Tbsp goat-cheese, crumbled

2 tbsp olive oil

½ tbsp cider or balsamic vinegar

Method:

1. In a large bowl, combine spinach, berries and tomato. In a separate bowl whisk the olive oil and vinegar together with salt and pepper. Toss gently into the salad.

2. Sprinkle with nuts and goat cheese.

Quinoa, Feta and Chickpea Salad

Serves: 2

2 cups cooked quinoa

1 tin chickpeas, drained and washed

1 stick celery, finely sliced

1 handful flat leaf parsley, finely chopped

25g feta cheese

4 tbsp olive oil

1 tbsp cider or balsamic vinegar

Method:

1. Combine the quinoa, chickpeas, celery, parsley and cheese in a bowl.

2. Whisk the olive oil and vinegar together with salt and pepper and drizzle over the salad. Serve.

Chicken, Grape and Walnut Salad

Serves: 1

1 grilled chicken breast, chopped

½ cup grapes, cut into halves

2 tbsp chopped walnuts

3 Tbsp. plain low-fat yogurt

Salt and pepper

2 handfuls romaine lettuce

Method:

Mix together chicken, grapes, walnuts and yogurt. Season with salt and pepper. Serve on top of lettuce.

Smoked Salmon and Egg Salad

Serves: 1

1 egg

Handful of spinach

4 cherry tomatoes, quartered

¼ cucumber, cubed

½ ripe avocado, sliced

1 spring onions

50g smoked salmon

1 tbsp olive oil

Squeeze of lemon juice

½ tsp Dijon mustard

Method:

1. Put the egg in boiling water and simmer for 8 mins. Allow to cool, then peel and quarter.

2. Toss the greens together and place the egg on top of the salad with slices of smoked salmon.

3. Mix the olive oil, lemon juice and mustard in a small dish and drizzle over the top.

Lunch Recipes

Quick Salads

Lentil Salad

Serves: 1

1 cup cooked lentils

1 tsp whole-grain mustard

½ tablespoons cider vinegar

1 tablespoons extra-virgin olive oil

½ medium cucumber, chopped into 1

inch pieces

1 cup pitted olives, roughly chopped

1 tbsp feta cheese

Method:

1. To make the dressing, whisk together the mustard, olive oil and vinegar with some salt.

2. Combine the lentils, cucumbers and olives in a large bowl. Pour over the dressing and toss together, before crumbling over the feta cheese.

Kale and Chicken Salad

Serves: 1

1 cooked chicken breast

1 handful curly leaf kale

1 stalk celery

10 sliced almonds

Small handful raisins

2 tbsp olive oil

1 tbsp cider vinegar

1 tbsp honey

½ tbsp Dijon mustard

Method:

1. Dice the celery into small pieces and prepare the dressing my mixing the cider vinegar, honey, Dijon mustard and olive oil together with salt and pepper.

2. Tear the kale into small, bite-sized pieces, rinse, and then dry the leaves well. Place the kale in a bowl, then layer the chicken, celery, almonds, and raisins over the top. Add the dressing and toss together.

Soups Recipes

Perfect for making in advance and storing in the freezer.

Chickpea and Vegetable Soup

Serves: 4

2 tablespoons coconut oil

2 stalks celery, chopped

2 carrots, sliced

1 onion, chopped

2 tablespoons tomato paste

1.5ml vegetable stock

225g green beans, halved

1 can chickpeas, rinsed

1 cup frozen peas

Method:

1. Heat the oil in a large pot. Add the celery, carrots, onion, plus salt and pepper, and cook for 5 to 7 minutes. Stir in the tomato paste and cook for another 1 minute.

2. Add the vegetable broth, green beans, chickpeas, and frozen peas. Simmer until the vegetables are tender for 15 to 20 minutes.

Lentil Soup

Serves: 4

1 tbsp coconut oil

1 small onion, finely chopped

3 medium carrot, finely chopped

3 medium celery stalk, finely chopped

1 garlic clove, crushed

1.5 litres vegetable or chicken stock

2 cans lentils, rinsed and drained

2 teaspoons cider vinegar

Method:

1. Heat the coconut oil in a sauce pan over medium heat. Add the onion, carrot, celery, and garlic, and season with salt and pepper. Cook until the onion softens for 3 to 5 minutes.

2. Add the stock, bring to the boil and cook 5 minutes. Add lentils and cook until soup thickens slightly, 3 to 5 minutes. Stir in the cider vinegar and add more salt and pepper if needed.

Ham and Kale Soup

Serves: 4

1 tbsp coconut oil

1 medium yellow onion, chopped

4 garlic cloves, minced

3 medium carrots, chopped

3 medium celery stalks, chopped

1.5litres chicken stock

2 chicken breasts, cooked and cut into chunks

2 handfuls chopped kale

1 ½ cups diced ham

Method:

1. Heat the coconut oil in a medium pot over a medium heat.

2. Add onion, garlic, carrots, and celery and saute for 10 minutes, until onions are soft.

3. Add chicken stock and ham, cover, and bring to a boil. Lower heat and continue to simmer, cover, for an additional 10 minutes.

4. Add the kale and simmer for 5 minutes, until kale is bright green and just tender.

5. Add sea salt and black pepper to taste.

Oriental Noodle Soup

Serves: 4

2 tbsp coconut oil

1 onion

2 garlic cloves

1 inch fresh ginger, chopped

1.5l beef stock

1 carrot, chopped

1 cup broccoli

½ cup peas

1 stalk celery

280g defrosted prawns

170g rice noodles

1 tbsp soy sauce

1 cup bean sprouts

Method:

1. Heat the oil in a saucepan over medium heat. Add onions, garlic and ginger and cook for 3 minutes. Add the beef stock, carrots, celery, peas, carrots and broccoli and bring to the boil.

2. Reduce heat and simmer for 4-5 minutes until vegetables are tender. Then add noodles and cook for 3-5 minutes or until slightly softened. Add the prawns and simmer for another 5 minutes.

3. Stir in soy sauce and bean sprouts. Add salt and pepper to taste.

Lunch Recipes Soups

Spinach and Smoked Salmon Soup

Serves: 4

Ingredients:

2 tbsp coconut oil

2 medium onions, chopped

6 cloves garlic, crushed

1.5l fish or vegetable stock

500g spinach, chopped

¼ cup fresh parsley

½ cup crème fraiche

200g smoked salmon, chopped

Method:

1. Heat coconut oil in a large saucepan and add the onion and garlic until soft. Add the fish stock and spinach and stir until the spinach is wilted.

2. Use a hand blender to blitz the mixture until smooth. Add the smoked salmon, parsley and crème fraiche and serve.

Dinner Recipes

15-Minute Meals

Beef, Ginger and Brocolli Stir Fry

Serves: 4

4 tbsp oyster sauce

2 tbsp dark soy sauce

1-2 tbsp coconut oil

400g beef stir fry strips

1-2 inches chunk fresh root ginger, chopped

2 handfuls of brocolli

150g pack chestnut mushrooms, sliced

Cod with Tomato, Thyme and Kale

Serves: 4

1 tbsp coconut oil

1 onion, chopped

400g can chopped tomatoes

Juice of half an orange (to add sweetness)

few sprigs thyme, leaves stripped

1 tbsp soy sauce

4 cod fillets

2 handfuls of kale

Prawn Curry

Serves: 4

2 tbsp curry paste (sugar free)

1 tbsp coconut oil

1 onion, finely sliced

200g large raw or cooked prawns

400g can chopped tomatoes

2 cloves crushed garlic

1 tbsp natural peanut butter

250g frozen peas

Method:

Method

1. Mix the sauces together and set to one side. Heat a wok until smoking hot, add 1 tsp coconut oil, then stirfry the meat until brown.

2. Remove the meat.

3. Add another tsp of oil. Stir-fry the ginger until golden, then add the brocolli and mushrooms. Cook for 3 to 4 mins, then add the steak and soy sauce mixture. Cook for 3-4 more mins until the sauce has thickened a little.

4. Optional Extra: Brown rice or quinoa

Method

1. Heat the oil in a frying pan, add the onion and fry for 5-8 mins until lightly browned. Stir in the tomatoes, orange juice, thyme and soy, then bring to the boil.

2. Simmer for 5 mins, then add the cod into the sauce. Cover and gently cook for 8-10 mins until the cod flakes easily.

3. Serve with steamed kale

4. Optional Extra: Brown rice or quinoa.

1. Gently heat the oil in a large frying pan and add the onion. Sizzle over a low heat for 4 mins until the onion softens, then stir in the paste and peanut butter and cook for 2 more minutes.

2. Stir in the prawns, garlic, peas, and tomatoes, then bring to a simmer. If using raw prawns, simmer until they have changed colour and are cooked through.

3. Optional Extra: Serve with brown rice or quinoa

Chicken Noodle Soup

Serves: 4

1.5 litres chicken stock

3 chicken breasts, chopped into small pieces

1 inch chopped ginger

2 garlic cloves, finely chopped

100g rice noodles

6 mushrooms, thinly sliced

2 handfuls kale

4 tsp soy sauce

Method:

1. Pour the stock into a pan and add the chicken, ginger and garlic. Bring to the boil, then reduce the heat, partly cover and simmer for 20 mins, until the chicken is tender.

2. Add the noodles, mushrooms, kale and the soy sauce. Simmer for 3-4 mins until the noodles are tender.

Dinner Recipes

Beef Stew

Serves: 4

1 onion, sliced

1 garlic clove, sliced

2 tbsp coconut oil

300g pack beef stir-fry strips

1 yellow pepper, deseeded and thinly sliced

400g can chopped tomatoes

1 tbsp dried rosemary

1 x 400g can chickpeas

Juice of whole orange handful pitted olives (optional)

Method:

1. Cook onion and garlic in the coconut oil for 5 mins until softened and turning golden.

2. Add in the beef strips, chick peas, pepper, tomatoes, rosemary and orange juice, then bring to the boil. Simmer for 15 mins until the meat is cooked through.

3. Add boiling water if needed. Stir through the olives at the last minute and serve.

Chicken and Chickpea Stew

Serves: 4

2 tbsp coconut oil

3 or 4 chicken breasts, cut into chunks

1 onion, finely chopped

3 carrots, finely chopped

3 celery sticks, finely chopped

2 thyme sprigs or ½ tsp dried

1 bay leaf, fresh or dried

600ml chicken stock

2 x 400g cans chickpeas drained

Method:

1. Heat the coconut oil in a large pan, add the chicken and fry until lightly browned. Add the vegetables, then fry for 2 mins more. Add the herbs and stock. Bring to the boil. Stir well, reduce the heat, then cover and cook for 40 mins, until the chicken is tender.

2. Stir the chickpeas into the pan, then simmer for 5 mins and serve.

Dinner Recipes

Orange Pork with Broccoli

Serves: 4

Ham and Veggie Fried Rice

Serves: 4

2 tbsp coconut oil

300g cooked brown rice

2 large eggs, beaten

100g cubed ham, cooked

1small chopped onion

1cup thawed frozen green pea

1tablespoon soy sauce

1tablespoon oyster sauce

Method:

1. Heat 1 tbsp coconut oil in a pan, then add the beaten eggs and fry until set. Transfer to a plate and break up the eggs with a fork so that they’re in small pieces.

2. In the same pan heat another tbsp of oil. Add the ham and cook until lightly browned. Transfer ham to eggs and set aside.

3. In same pan again, add onion and stir fry for 1 minute. Add the peas and cook for 2-3 minutes.

4. Gently stir in the cooked rice, eggs, ham, soy sauce and oyster sauce.

1 cup orange juice

1 tbsp coconut oil

1 tablespoon soy sauce

2 cloves garlic, minced

1/2 teaspoon dried thyme

4 pork chops, trimmed of fat

2 handfuls broccoli

Method:

1. Preheat oven to 200° C. Combine orange juice, soy sauce, garlic and thyme in a small bowl and set to one side (marinate with the pork overnight if possible).

2. Season pork chops with salt and pepper. Heat oil in a large pan over a high heat. Add the pork chops and sear until browned, 1 to 2 minutes per side.

3. Transfer the pan to the oven and bake the chops for 5 minutes. Transfer the chops to a plate and keep warm.

4. Add the reserved orange juice mixture to the pan with the broccoli and cook over a high heat until the sauce is reduced by half, for 3 to 5 minutes. Add the cooked pork to the pan and heat through with the sauce.

5. Optional Extra: Brown rice or quinoa

Baked Salmon with Garlic Spinach

Serves: 4

4 salmon fillets

4 tbsps soy sauce

1 tbsp lemon juice

1 inch grated ginger

3 large handfuls spinach

1 tbsp coconut oil

3 cloves garlic, thinly sliced

Method:

1. Preheat oven to 160 degrees C.

2. Mix together soy sauce, lemon juice and ginger.

3. Place salmon in a baking dish, and pour liquid mixture over the fillets.

4. Bake for 25 minutes.

5. Whilst the salmon is baking, heat the coconut oil and garlic in a pan for 2 minutes. Put in the spinach leaves and cook for about 5 minutes while stirring, until the leaves are dark and are about 1/4 of their original size.

6. Optional Extra: Brown rice or quinoa

Honey Chicken Thighs

Serves: 4

2 teaspoons chili powder

2 teaspoons garlic powder

1 teaspoon paprika

8 skinless, boneless chicken thighs

6 tablespoons honey

2 teaspoons cider vinegar

Method:

1. Preheat the grill to 200 degrees C.

2. Combine the chilli, paprika and garlic powder in a large bowl with some salt and pepper. Add the chicken to the bowl and toss to coat.

3. Place chicken on a grill pan coated with coconut oil spray and grill 5 minutes on each side.

4. Stir together the honey and vinegar in a small bowl. Remove chicken from oven and brush half the honey mixture on the chicken. Grill 1 minute.

5. Remove chicken from oven again and turn over. Brush chicken with remaining honey mixture. Grill for 1 additional minute or until chicken is done.

6. Serve with peas and carrots or steamed kale

7. Optional Extra: Quinoa

Dinner Recipes

Poached Cod with Tarragon

Serves: 4

2 carrots, thinly sliced

1 onion, thinly sliced

2 sticks of celery, thinly sliced

1 small leek, thinly sliced

1 bay leaf

1 tbsp dried thyme

150ml orange juice

4 x cod fillets

1 x tsp tarragon

1 x lemon

Method:

1. Add the vegetables, bay leaf and thyme to a large saucepan with salt and pepper. Then add 300ml of water and simmer until the vegetables are tender. Pour in the orange juice and boil until everything has reduced by half.

2. Season the cod fillets with salt and pepper and position on top of the vegetables. Cover the pan and simmer for 8 to 10 minutes until the fish is firm and cooked through.

3. Lift the fillets out for serving. Add the juice of lemon and tarragon to the broth, then spoon the broth onto the cod.

4. Optional extra: Serve with brown rice

Spiced Lentils with Salmon

Serves: 4

400g can lentils

4 salmon fillets

2 handfuls spinach

400g can chopped tomatoes

1 red onion, finely diced

2 cloves garlic, crushed

2 tbsp curry paste

150ml vegetable stock

20g fresh coriander, roughly chopped

1 tbsp coconut oil

Method:

1. Heat the coconut oil in a wok, or deep sided frying pan. Fry onion and garlic until soft.

2. Stir in the curry paste and fry for 1 minute

3. Stir in tomatoes, stock and lentils, bring to the boil and reduce to a simmer

4. Place the salmon fillets on top and cook for 10 minutes

5. Remove the salmon fillets to plates, then stir spinach into lentils and gently heat through

6. Serve lentils alongside salmon.

Dinner Recipes

Roast Lemon and Garlic Chicken

Serves: 4

Chicken breasts (or thighs)

1 head of garlic

Lemons

Olive oil

Pepper

Dried oregano

Method:

1. Preheat oven to 180 degrees C

2. Rip the garlic head apart (don’t worry about peeling) and scatter the gloves onto a baking tray. Lay the chicken on top

3. Quarter the lemons and place them around the chicken. Season the chicken with salt, pepper and dried oregano.

4. Drizzle olive oil over the top and bake for 30 to 40 minutes.

5. Serve with a fresh green salad.

Chicken and Sweet Potato Bake

Serves: 4

8 skinless chicken thigh fillets

2tbsp olive oil

500g sweet potatoes, chopped

2 medium red onions, thinly sliced

8 cloves garlic, skin on

2tsp dried thyme leaves

1tsp dried rosemary

1tsp smoked paprika

1 lemon

150ml chicken stock

Method:

1. Sear the chicken fillets over a high heat in a non-stick frying pan in coconut oil until lightly golden. Cover and set to one side. Add the vegetables to a roasting pan with the rest of the oil, the unpeeled garlic cloves, herbs and seasoning. Roast at 200°C for 15 minutes.

Chicken and Sweet Potato Bake

2. Remove the roasting pan from the oven, turn over the vegetable pieces, and place the chicken thighs in the pan. Squeeze the juice of one lemon over the top, add more salt and pepper and the smoked paprika. Roast at 180°C for 15 minutes, then add the chicken stock to the pan and continue cooking for another 20 minutes. You may need to add more stock if the pan looks too dry towards the end.

3. When everything is tender, serve with the gravy from the bottom of the pan and garlic if you wish.

4. Serve with steamed kale or broccoli.

Dinner Recipes

Beef Skewers with Mustard

Serves: 4

2tbsp coconut oil

150g rib-eye beef, cut into thick strips and set on metal skewers

1 garlic clove, chopped

85g mange tout, halved lengthways

85g baby sweetcorn, halved lengthways

1tbsp soy sauce

1 tsp chilli powder

1 lime, juice only

2tsp clear honey

2tbsp whole grain mustard

Method:

1. Heat a griddle pan until smoking hot. Rub the steak in one tablespoon of the coconut oil, season generously with salt and black pepper and griddle for 1-2 minutes. Remove and set aside to keep warm.

2. Heat a wok with the rest of the coconut oil, add the garlic and fry for one minute. Add the vegetables to the wok and fry for a further one minute. Then add the soy sauce, chilli flakes, lime juice and honey to the wok and cook for one minute.

3. Coat the steak with the mustard and serve with the vegetables

Blue Cheese, Walnut, Chicken and Quinoa Salad

Serves: 2

80g rocket leaves

1 tsp coconut oil

1 tsp olive oil

2 crushed garlic cloves

2 tbsp balsamic or cider vinegar

120g cooked quinoa

2 roasted skinless chicken breasts

2 handfuls chopped walnuts

2 tbsp crumbled blue cheese

Method:

1. Gently cook the rocket leaves in a pan with a touch of salt and 1 teaspoon of coconut oil for 3 minutes or until wilted.

2. For the dressing, whisk 1 teaspoon of olive oil, the crushed garlic, and vinegar.

3. Combine the rocket with the quinoa and lay the chicken breast on top. Sprinkle the walnuts and quinoa over everything and drizzle with the dressing.

Spicy Pork Skewers

Serves: 4

750 grams pork fillet

cloves garlic, crushed

1 tbsp ground cumin

2 tspn dried coriander

2 tspn ground paprika

¼ cup chopped parsley

2 tbsp dried oregano

8 tbsp olive oil

Method:

1. Cut pork into 3cm cubes and combine with remaining ingredients in a large bowl. Refrigerate overnight.

2. Thread the pork onto skewers and discard the remaining mixture

3. Cook the skewers on a heated griddle pan, sprayed with coconut oil, until browned and cooked through.

4. Serve with steamed kale and/or brown rice

Dinner Recipes

Coconut and Lime Cod

Serves: 4

Zest of 3 limes

4 cloves garlic, crushed

5 tbsps coconut oil, melted

4 x cod fillets

Bag of spinach

1 tbsp lime juice

Method

1. Heat a large pan over a medium to high heat. In a bowl mix the lime, coconut oil and garlic with salt and pepper.

2. Coat the fish with the mixture covering both sides and place them in the pan, two at a time. Cook for 4 minutes on each side until golden brown.

3. In another bowl toss the spinach with

1 tbsp melted coconut oil and 1 tbsp lime juice. Divide the spinach among 4 plates and serve each fillet on top with a squeeze of lime.

4. Optional extra: Serve with quinoa or brown rice.

15-Minute Meals

Chicken and Tomato Casserole

Serves: 4

2 tbsp coconut oil

4 chicken legs or breasts

1 large onion finely sliced

4 stalks celery, diced

2 carrots, peeled and thickly chopped

2 cloves garlic, crushed

120ml chicken stock

400g can chopped tomatoes

2 tbsp dried basil

2 tbsp tomato paste

Method:

1. Heat the coconut oil in a saucepan over high heat and fry chicken until lightly golden.

2. Add onion, celery, carrots and garlic. Cook for 2 minutes and then add the chicken stock. Bring to the boil.

3. Turn down the heat then add the tomatoes, tomato paste, basil plus salt and pepper.

4. Cover and simmer on a low heat for 30 minutes; or longer if possible.

5. Serve with brown rice

Pork and Mushroom Stew

Serves: 4

1 tbsp coconut oil

1 onion, thinly sliced

200g sliced mushrooms

450g pork fillets thinly sliced

1 tbsp smoked paprika

1 tbsp tomato paste

3 tbsp crème fraiche

1 tbsp dried oregano

Juice of half a lemon

Method:

1. Heat the oil in a large frying pan over medium heat. Cook the onion, stirring, for 4 mins or until golden. Increase heat to high. Add the mushrooms, pork and paprika. Cook, stirring, for 4-5 mins or until pork starts to brown. Stir in the tomato paste and lemon juice. Season.

2. Stir in the crème fraiche and oregano. Cook, stirring, for 1 min or until sauce begins to bubble.

3. Serve with brown rice.

Chilli Con Carne

1 tbsp coconut oil

1 large onion (finely chopped)

1 red pepper (finely chopped)

2 garlic cloves (finely grated or chopped)

1 heaped tsp hot chilli powder

1 tsp paprika

1 tsp ground cumin

500g lean minced beef

1 beef stock cube

400g can chopped tomatoes

½ tsp dried marjoram

2 tbsp tomato purée

410g can red kidney beans

Glass of red wine

Method:

1. Add the oil to a pot and leave it for 1-2 minutes until hot. Add the onions and cook for about 5 minutes until soft. Add in the garlic, red pepper, chilli powder, paprika and ground cumin. Give it a good stir, then leave it to cook for another 5 minutes, stirring occasionally.

2. Add the mince and heat until brown, stirring the mixture for at least 5 minutes.

Dinner Recipes

Guilt-free Comfort Food

Chilli Con Carne

(continued)

3. Dissolve 1 beef stock cube into

4. 300ml of hot water. Pour this into the pan with the mince mixture. Add the chopped tomatoes, marjoram and red wine, plus a pinch of salt and pepper. Then add the 2 tbsp tomato purée and stir the sauce well.

5. Bring everything to the boil, give it a good stir and put a lid on the pan. Turn down the heat until it is gently bubbling and leave it for 20 minutes. Stir half way through. The mince mixture should look thick, moist and juicy.

6. Drain and rinse 1 can of red kidney beans (410g can) in a sieve and stir them into the pot. Bring to the boil again, and gently simmer without the lid for another 10 minutes, adding a little more water if it looks too dry. Taste a bit of the chilli and season with more salt if necessary.

7. Turn off the heat and leave your chilli to stand for 10 minutes before serving to allow the flavours to mingle.

8. Serve in a bowl by itself or with brown rice.

Chicken Curry

Serves: 4

1 tbsp coconut oil

1 onion, thinly sliced

1 garlic clove

1 inch of ginger, grated or sliced

½-1tsp ready chopped chillies

200g can chopped tomatoes

200g chopped chicken breast

2 tsp garam masala

2 tbsp Greek yogurt

1 tbsp natural peanut butter (optional)

2 handfuls spinach

Method:

1. Heat the oil in a pan, add onion and fry until they colour. Crush the garlic into the pan, add ginger and chilli and cook for 1 minute.

2. Add tomatoes and 100ml of water and bring to the boil. Simmer for 2 mins, add the chicken, peanut butter and garam masala, cover and cook for 5-6 mins.

3. Stir in the yogurt, a tablespoonful at time. Add the spinach and serve immediately

4. Optional extra: Brown rice or quinoa

Dinner Recipes

Fish and Chips

Serves: 4

1 kg sweet potato, cut into wedges

Coconut oil spray

3/4 cup breadcrumbs

1 tbs Parmesan cheese, grated

1/4 cup basil leaves, chopped

1 egg, beaten

4 x cod fillets

Frozen peas and lemon wedges, to serve

Method:

1. Preheat oven to 230ºC (210ºC fan assisted) and line a baking tray with non-stick baking paper.

2. Spread potatoes in a single layer on a tray, spray with coconut oil, season with salt and bake for 15 minutes on top shelf of the oven.

3. Combine breadcrumbs, cheese and basil in a shallow dish. Fill a separate shallow bowl with beaten egg. Dip fish in egg wash, shake off excess so it is damp but not wet. Add fish to breadcrumb mixture, turning to make sure it is well coated and gently press on crumbs. Spray with coconut oil. Arrange on another baking tray and place in oven.

Fish and Chips (continued)

4. Turn wedges over and bake both for 10 minutes until fish is golden and wedges are crisp.

5. Cook the frozen peas and serve with a wedge of lemon on the side.

Mediterranean Pizza

Makes: 1 Pizza

Ingredients:

100g each strong white and strong wholewheat flour

1 tsp dried yeast

125ml warm water

For the topping

200g can chopped tomatoes, juice drained

2 cooked chicken breasts, finely chopped

handful cherry tomatoes, halved

1 large courgette, thinly sliced using a peeler

25g mozzarella, torn into pieces

1 tsp capers in brine, drained

8 green olives, roughly chopped

1 garlic clove, finely chopped

1 tbsp coconut oil

Mediterranean Pizza (continued)

Method:

1. Mix the flours and yeast with a pinch of salt in a food processor fitted with a dough blade. Pour in the water and mix to a soft dough, then work for 1 min. Remove the dough and roll out on a lightly floured surface until it measures 30cm across. Lift onto an oiled baking sheet.

2. Spread the canned tomatoes over the dough leaving a 2cm border. Put the cherry tomatoes and courgettes over the base, and place the capers, olives and garlic evenly over the top. Drizzle evenly with the coconut oil. Leave to rise for 20 mins.

3. Sprinkle the chicken pieces and mozzarella over the top and heat oven to 240C/ fan 220C/gas 9 or the highest setting.

4. Bake the pizza for 10-12 mins until crisp and golden around the edges.

Dinner Recipes

Whole Wheat Pasta Bolognese

Serves: 4

1 tbsp coconut oil

200g lean steak mince

3 crushed garlic cloves

1 onion, finely chopped

4 large mushrooms, sliced

1 carrot, grated

1 400g tin tomatoes, chopped

230ml vegetable stock

2 tbsp tomato purée

½ tsp Worcestershire sauce

1 tsp freshly ground black pepper

300g wholemeal spaghetti

Method:

1. Heat the coconut oil in a large saucepan over a medium heat. Add the mince, garlic and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.

Whole Wheat Pasta Bolognese (continued)

2. Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.

3. Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain.

4. To serve, divide the cooked spaghetti between four dishes, spoon equal portions of Bolognese sauce over each.

Sugar Free Desserts Recipes

Chocolate Chia Pudding

Serves: 2

Benefits: Packed with protein, fibre and fatty acids

¾ cup unsweetened almond milk

2 tablespoons chia seeds

2 tablespoons raw cacao powder

4 dates, pitted

¼ teaspoon vanilla extract (optional)

½ teaspoon sea salt

Method:

1. Combine all of the ingredients in a high-speed blender, and blend until very smooth. Taste as you go and add more cacao or dates to suit your tastes.

2. Pour the pudding into two small dishes. Cover and refrigerate overnight (or for at least 1 hour). The chia seeds will plump up over time and thicken the pudding to a lovely consistency.

Vanilla and Berry Chia Pudding

Serves: 2

¼ cup chia seeds

¾ cup / 175 ml almond milk

1 teaspoon vanilla extract

2 tablespoons honey or maple syrup

1 cup of berries

Method:

1. Combine the chai seeds, almond milk, vanilla extract and honey in a serving dish and soak for 1 hour in the fridge, or overnight if possible.

2. Serve with berries and enjoy!

Chocolate, Banana and Peanut Butter Fudge

Serves: 4

Benefits: Full of good fats and stabilises blood sugar levels

1/2 cup peanut butter (sugar free)

1 large banana

1 teaspoon vanilla extract

2 tablespoon coconut oil

2 tablespoon maple syrup or honey

1 tbsp cocoa powder, unsweetened

Method:

1. Line a loaf pan with parchment paper.

2. Melt the peanut butter in a pan if need be, and blitz together with all ingredients in a food blender (or mash with a fork if you don’t have a blender).

3. Add the chocolate mixture into the loaf pan. Place in the fridge for 30 minutes, or the freezer for about 10 minutes. Cut into pieces.

4. Store the fudge in the freezer for best results. Enjoy!

Sugar Free Desserts Recipes

Oatmeal and Raisin Bites

Serves: 15

1 ½ cup rolled oats

1/4 cup ground flaxseed

1 cup raisins

1 tsp cinnamon

¼ tsp nutmeg

¼ tsp salt

2 tsps vanilla extract

1 ½ tbsps honey

½ cup almond butter

Benefits: Full of fibre and good fats

Method:

1. Mix the dry ingredients in a bowl.

2. Add the vanilla, honey, and almond butter and mix to form a sticky dough.

3. If the dough is too sticky, add more rolled oats. If the dough is a bit too dry, add more almond butter.

4. Roll the mixture into 1 inch balls.

5. Keep in the fridge and enjoy instead of biscuits!

Strawberry Smoothie Ice Cream

Serves: 6

1/2 cup mango

1/2 cup strawberries

1/3 cup raw kale or spinach (optional)

1/4 cup full fat Greek yoghurt

1/4 tsp cinnamon

1/2 tsp pure vanilla extract

1-2 tbsp honey (sweeten more if desired)

Benefits: Packed with vitamin C, nutrients and protein

Method:

1. Combine all ingredients together in a blender and blitz until smooth

2. Divide among popsicle moulds and freeze for 6 hours

Healthy Snacks

• Sliced tomato with feta and olive oil

• A few handfuls of sugar free microwavable popcorn

• Vanilla and berry chai pudding (see recipe)

• Sugar free nut bar

• Baby carrots with hummus

• Green juice

• Any fruit with Greek yoghurt and honey

• Handful of nuts

• Wheat crackers and cottage cheese

• Apple slices with cheese

• Celery sticks with guacamole

It’s important to have a snack between meals in order to keep your metabolism revved up and maintain energy. Try any of these snacks, which are high in protein and fibre. They’ll stop you from overeating at meal times and maintain your body’s ability to burn fat.

Libra’s Remedy

Workout Plan

MONDAY | Legs

Circuit 1 Squatting Punches

Stationary Lunges

Step Ups with Knee Raise

Circuit 2 Hip Thrusts

Mountain Climbers

Squatting Punches

Circuit 3 Walking Lunges

Step Ups with Knee Raise

Tuck Jumps

WEDNESDAY | Chest & Back

Circuit 1 Push Ups on Knees

Bent Over Row

Burpees

Circuit 2 Balance Chop

Chest Press

Mountain Climbers

Circuit 3 Plank

Dumbbell Pullover

High Knee Skips

FRIDAY | Arms & Abs

Circuit 1 Straight Leg Situps

Elbow Knee Crunch

Tricep Dips

Circuit 2 Straight Leg Raises

Situps

Bird Dogs

Circuit 3 Bicep Curls

Tuck Jumps

Grasshoppers

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Bent Knee Sitting Forward Bend

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

The Tree

The Cobra

Child Pose

Downward Dog

Relaxation

MONDAY | Legs

Circuit 1 Squatting Punches

Stationary Lunges

Step Ups with Knee Raise

Circuit 2 Hip Thrusts

Mountain Climbers

Squatting Punches

Circuit 3 Walking Lunges

Step Ups with Knee Raise

Tuck Jumps

WEDNESDAY | Chest & Back

Circuit 1 Push Ups on Knees

Bent Over Row

Burpees

Circuit 2 Balance Chop

Chest Press

Mountain Climbers

Circuit 3 Plank

Dumbbell Pullover

High Knee Skips

FRIDAY | Arms & Abs

Circuit 1 Straight Leg Situps

Elbow Knee Crunch

Tricep Dips

Circuit 2 Straight Leg Raises

Situps

Bird Dogs

Circuit 3 Bicep Curls

Tuck Jumps

Grasshoppers

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Spinal Twist

Through the Hole

Mountain Pose

The Triangle

The Tree

Child Pose

Downward Dog

Half Shoulder Stand

Relaxation

MONDAY | Legs

Circuit 1 Step Ups with Knee Raise

Squat Jumps

Stationary Lunges w/ Dumbbells

Circuit 2 Glute Bridge Hold

Mountain Climbers

Box Jumps

Circuit 3 Single Leg Lunges

High Knee Skips

Squat and Punch

WEDNESDAY | Chest & Back

Circuit 1 Balance Chop

Push Ups

Bent Over Row

Circuit 2 Plank

Burpees

High Knee Skips

Circuit 3 Rear Lateral Raises

Chest Flies

Mountain Climbers

FRIDAY | Arms & Abs

Circuit 1 Grasshoppers

Bicep Curls

Tricep Dips

Circuit 2 Straight Leg Situps

Elbow Knee Crunch

Box Jumps

Circuit 3 Side Crunches

Straight Leg Raises

Situps

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

Half Shoulder Stand

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

The Tree

The Cobra

Half Locust

Inclined Plane

Child Pose

Relaxation

MONDAY | Legs

Circuit 1 Step Ups with Knee Raise

Squat Jumps

Stationary Lunges w/ Dumbbells

Circuit 2 Glute Bridge Hold

Mountain Climbers

Box Jumps

Circuit 3 Single Leg Lunges

High Knee Skips

Squat and Punch

WEDNESDAY | Chest & Back

Circuit 1 Balance Chop

Push Ups

Bent Over Row

Circuit 2 Plank

Burpees

High Knee Skips

Circuit 3 Rear Lateral Raises

Chest Flies

Mountain Climbers

FRIDAY | Arms & Abs

Circuit 1 Grasshoppers

Bicep Curls

Tricep Dips

Circuit 2 Straight Leg Situps

Elbow Knee Crunch

Box Jumps

Circuit 3 Side Crunches

Straight Leg Raises

Situps

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

Half Moon

The Cobra

The Boat

Child Pose

Inclined Plane

Relaxation

Important Reminders !

• Warm up before starting exercise

• Post workout stretches

• Tuesday, Thursday, Saturday: Continuous CV

• Meditate at least 3 times per week

• Take progress photos every 4 weeks

Warm Ups

Warm ups are a necessity every time you do any kind of physical activity. They increase blood flow to your heart, lungs and muscles better preparing them for the exercise to come, plus boost lubrication of the joints by promoting synovial fluid secretion. This reduces the chance of soft tissue injury by allowing your muscles and joints to move freely through a greater range of motion.

Plan to warm up 5 to 10 minutes before starting exercise. This can be a brisk walk, soft jog or cycle of a medium intensity provided your heart rate increases. Then perform 4 or 5 stretches from page 100 so that your muscles are ready for action.

Week 6

Week 7 Week 8

MONDAY | Legs

Circuit 1 Goblet Squats

Plyo Lunge Jumps

Kick Crunches

Circuit 2 Deadlifts

Walking Lunges with Dumbbell

Box Jumps

Circuit 3 Squat and Punch w/ Dumbbells

Step Ups With Dumbbells

Jumping Burpees

WEDNESDAY | Chest & Back

Circuit 1 Push Ups

Kneeling Rows

X Jumps

Circuit 2 Dumbbell Pullover

Chest Flies

Bench Hops

Circuit 3 Rear Lateral Raises

Plank Jacks

Mountain Climbers

FRIDAY | Arms & Abs

Circuit 1

Squat and Press

Elevated Leg Tricep Dips

Side Lunge with Hammer Curls

Circuit 2 V-Ups

Side Plank Thrusts

Jumping Burpees

Circuit 3 Flutter Kicks

Straight Leg Situps w/ Dumbbell

Bench Hops

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

The Tree

The Cobra

Half Locust

Child Pose

Downward Dog

Relaxation

MONDAY | Legs

Circuit 1 Goblet Squats

Plyo Lunge Jumps

Kick Crunches

Circuit 2 Deadlifts

Walking Lunges with Dumbbell

Box Jumps

Circuit 3 Squat and Punch w/ Dumbbells

Step Ups With Dumbbells

Jumping Burpees

WEDNESDAY | Chest & Back

Circuit 1 Push Ups

Kneeling Rows

X Jumps

Circuit 2 Dumbbell Pullover

Chest Flies

Bench Hops

Circuit 3 Rear Lateral Raises

Plank Jacks

Mountain Climbers

FRIDAY | Arms & Abs

Circuit 1 Squat and Press

Elevated Leg Tricep Dips

Side Lunge with Hammer Curls

Circuit 2 V-Ups

Side Plank Thrusts

Jumping Burpees

Circuit 3 Flutter Kicks

Straight Leg Situps w/ Dumbbell

Bench Hops

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

The Tree

The Cobra

Child Pose

Half Shoulder Stand

Reclining Spinal Twist

Relaxation

MONDAY | Legs

Circuit 1 Step Ups with Dumbbells

Single Leg Lunge w/ Dumbbells

Goblet Squats

Circuit 2 Deadlifts

Elevated Leg Glute Bridges

Jumping Burpees

Circuit 3 Isometric Squat

Walking Lunges with Dumbbells

Box Jumps

WEDNESDAY | Chest & Back

Circuit 1 Pushups

Kneeling Rows

Jumping Burpees

Circuit 2 Dumbbell Pullovers

Chest Flies

Bench Hops

Circuit 3 Rear Lateral Raises

Plank Jacks

X Jumps

FRIDAY | Arms & Abs

Circuit 1 Squats with High Pulls

Bicep Curl to Shoulder Press

Lying Tricep Extensions

Circuit 2 V-Ups

Side Crunches

Box Jumps

Circuit 3 Flutter Kicks

Straight Leg Situps w/ Dumbbell

Bench Hops

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

Sitting Forward Bend

Spinal Twist

The Triangle

The Tree

The Cobra

Child Pose

Relaxation

MONDAY | Legs

Circuit 1 Step Ups with Dumbbells

Single Leg Lunge w/ Dumbbells

Goblet Squats

Circuit 2 Deadlifts

Elevated Leg Glute Bridges

Jumping Burpees

Circuit 3 Isometric Squat

Walking Lunges with Dumbbells

Box Jumps

WEDNESDAY | Chest & Back

Circuit 1 Pushups

Kneeling Rows

Jumping Burpees

Circuit 2 Dumbbell Pullovers

Chest Flies

Bench Hops

Circuit 3 Rear Lateral Raises

Plank Jacks

X Jumps

FRIDAY | Arms & Abs

Circuit 1 Squats with High Pulls

Bicep Curl to Shoulder Press

Lying Tricep Extensions

Circuit 2 V-Ups

Side Crunches

Box Jumps

Circuit 3 Flutter Kicks

Straight Leg Situps w/ Dumbbell

Bench Hops

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Spinal Twist

The Triangle

The Tree

Half Shoulder Stand

Downward Dog

Relaxation

Important Reminders !

• Warm up before starting exercise

• Post workout stretches

• Tuesday, Thursday, Saturday: Continuous CV

• Meditate at least 3 times per week

• Take progress photos every 4 weeks

Feeling stronger? Up the weight this month!

Progress Photos

ΠTake full length photos

 Take one photo from the front and one photo with a side view

Ž Try to take the photos at the same time of the day, using the same mirror

 Wear underwear, swimwear, a sports bra or shorts

 DON’T delete any photos – you’ll look at them in a few weeks and feel great

@librasremedy

transform@librasremedy.com

#YestoStrength

WEEKS

Week 9

MONDAY | Legs

Circuit 1 Squat Leg Abductions

Lunges with Bicep Curls

Jumping Burpees

Circuit 2 Single Leg Deadlifts

Lunges With Twists

Dumbbell Squat Jumps

Circuit 3 Steps Ups with Dumbbells

Donkey Kickbacks

Dumbbell Burpees

WEDNESDAY | Chest & Back

Circuit 1 Decline Pushups

Balanced Dumbbell Pullover

Burpee Box Jumps

Circuit 2 Bent Over Row

Tuck Jumps

Bridge Chest Press

Circuit 3

Weighted Bird Dogs

Dumbbell Burpees

Kick Crunches

FRIDAY | Arms & Abs

Circuit 1 Spiderman Planks

V-Ups

Side Reach With Dumbbell

Circuit 2 Plank Curls

Elevated Leg Tricep Dips

Bench Hops

Circuit 3 Dumbbell Crossover Punches

Jackknives

Burpee Box Jumps

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Mountain Pose

The Triangle

The Tree

The Cobra

Half Locust

Relaxation

MONDAY | Legs

Week 10

Circuit 1 Squat Leg Abductions

Lunges with Bicep Curls

Jumping Burpees

Circuit 2 Single Leg Deadlifts

Lunges With Twists

Dumbbell Squat Jumps

Circuit 3 Steps Ups with Dumbbells

Donkey Kickbacks

Dumbbell Burpees

WEDNESDAY | Chest & Back

Circuit 1 Decline Pushups

Balanced Dumbbell Pullover

Burpee Box Jumps

Circuit 2 Bent Over Row

Tuck Jumps

Bridge Chest Press

Circuit 3 Weighted Bird Dogs

Dumbbell Burpees

Kick Crunches

FRIDAY | Arms & Abs

Circuit 1 Spiderman Planks

V-Ups

Side Reach With Dumbbell

Circuit 2 Plank Curls

Elevated Leg Tricep Dips

Bench Hops

Circuit 3 Dumbbell Crossover Punches

Jackknives

Burpee Box Jumps

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

Reclining Spinal Twist

Relaxation

AT-A-GLANCE

MONDAY | Legs

Week 11

Circuit 1 Goblet Squats

Deadlifts

Dumbbell Burpees

Circuit 2 Lunges with Twists

Squats with Leg Abductions

Box Jumps

Circuit 3 Single Leg Lunges w/ Dumbbells

Donkey Kickbacks

Mountain Climbers (4)

Pushups (2)

WEDNESDAY | Chest & Back

Circuit 1 Decline Pushups

Balanced Dumbbell Pullovers

Bench Hops

Circuit 2 Kneeling Row

Bridge Chest Press

Burpee Box Jumps

Circuit 3 Side Reaches with Dumbbell

Dumbbell Burpees

Kick Crunches

FRIDAY | Arms & Abs

Circuit 1 Dumbbell Crossover

Jackknives

Burpee Box Jumps

Circuit 2 Lunges with Bicep Curls

Weighted Tricep Dips

Double Bench Jumps

Circuit 3 V-Ups

Spiderman Planks

X Jumps

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Spinal Twist

Mountain Pose

The Triangle

Downward Dog

Relaxation

MONDAY | Legs

Week 12

Circuit 1 Goblet Squats

Deadlifts

Dumbbell Burpees

Circuit 2 Lunges with Twists

Squats with Leg Abductions

Box Jumps

Circuit 3 Single Leg Lunges w/ Dumbbells

Donkey Kickbacks

Mountain Climbers (4)

Pushups (2)

WEDNESDAY | Chest & Back

Circuit 1 Decline Pushups

Balanced Dumbbell Pullovers

Bench Hops

Circuit 2 Kneeling Row

Bridge Chest Press

Burpee Box Jumps

Circuit 3 Side Reaches with Dumbbell

Dumbbell Burpees

Kick Crunches

FRIDAY | Arms & Abs

Circuit 1 Dumbbell Crossover

Jackknives

Burpee Box Jumps

Circuit 2 Lunges with Bicep Curls

Weighted Tricep Dips

Double Bench Jumps

Circuit 3 V-Ups

Spiderman Planks X Jumps

SATURDAY | Yoga

Relaxation Pose

Leg Stretches

The Bridge

Sitting Forward Bend

Mountain Pose

The Tree

Half Locust

The Boat

Relaxation

Important Reminders !

• Warm up before starting exercise

• Post workout stretches

• Tuesday, Thursday, Saturday: Continuous CV

• Meditate at least 3 times per week

• Take progress photos every 4 weeks

Feeling stronger? Up the weight this month!

Progress Photos

Chest StretchUpper Back StretchTricep StretchCalf Stretch Lying Hamstring

Standing HamstringStanding QuadLying Quad StretchPiriformis and GluteStanding Adductor

Lying AdductorLower Back TwistLower Back StretchGlute Stretch Abductor Stretch

Congratulations on changing your lifestyle!

So what’s next?

Do it again!

Repeat all circuits pushing harder and faster. Set yourself times to beat and increase the weights if you feel stronger. Find a local yoga class and join in on a Saturday to remain stress free and improve your flexibility even more! Feel incredibly proud of your achievement so far and keep taking those progress photos to motivate yourself.

Remember to keep in touch with your photos on Instagram and Facebook and inspire women to make the same changes.

@librasremedy

transform@librasremedy.com

#YestoStrength

Glossary

Glute Bridge Hold

1. Lie face up on an exercise mat with knees bent and feet flat on the floor

2. Raise the hips so that they form a straight line from the shoulders to the knees

3. Hold this position for 30 seconds, then return the body slowly back to the mat

Elevated Leg Glute Bridge

1. Lie face up on an exercise mat with knees bent and feet flat on the floor

2. Raise the hips so that they form a straight line from the shoulders to the knees

3. Lift one leg off the mat and bend your knee so that it’s at a 90 degree angle to your thigh

4. Return the body slowly back to the mat, keeping the leg elevated, and extend the hips again by pushing from the glutes

5. Repeat for the set amount of repetitions and switch legs

Hip Thrusts

1. Lie face up on an exercise mat with knees bents and feet flat on the floor

2. Raise the hips so that they form a straight line from the shoulders to the knees

3. Pause in this position, then return the body slowly back to the mat

Single Leg Lunge

1. Facing away, stand 2 or 3 feet in front of the bench with feet shoulder width apart (and a dumbbell in each hand if specified)

2. Move one foot back so that your toe is resting on top of the bench. The other foot should be stationary in front of you, back should be straight and your head should be upright, looking ahead

3. Slowly lower your leg until your thigh is parallel to the floor. At this point, your front knee should be in line with your ankle

4. Elevate your leg back to the starting position

5. Repeat for the set amount of repetitions and switch legs

Squat Jumps

1. Stand with the feet shoulder width apart (with a dumbbell in each hand if specified)

2. Squat down as if you were performing a normal squat

3. Engage your core and jump in the air explosively

4. On landing lower the body back into the squat position maintaining control

Squatting Punches

1. Stand up straight with your feet hip width apart and your arms down by your side (holding a dumbbell in each hand if specified)

2. Start to lower your body as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels

3. As you are lowering into the squat punch forward with your right arm, keeping a straight back, never letting your knees go over your toes

4. Pause when your thighs are parallel to the floor, then lift back up in a controlled movement to the starting position and repeat with the opposite arm

Squat with High Pull

1. Stand up straight with your feet hip width apart and your hands in front of your thighs with a dumbbell in each hand

2. Start to lower your body as far as you can by pushing your hips back and bending your knees and pushing your body weight into your heels

3. Pause when your thighs are parallel to the floor, then lift back up in a controlled movement to the starting position, pulling your hands up to your chest so that your arms are horizontal to the ground

4. Repeat for set number of repetitions

Goblet Squat

1. Standing tall with your feet shoulder width apart, grab the head of a dumbbell with both hands and hold it vertically in front of your chest

2. Keeping your back straight, squat down until your thighs are at least parallel to the floor Extend your hips and knees to return to the starting position and repeat for the set number of repetitions

Isometric Squat

1. Standing tall with your feet shoulder width apart, grab a dumbbell with both hands and hold it horizontally in front of your chest with straight arms

2. Keeping your back straight, squat down until your thighs are at least parallel to the floor

3. Hold for 30 seconds, then extend your hips and knees to return to the starting position

Walking Lunges

1. Stand upright, feet together (holding one dumbbell in each hand if specified)

2. Take a controlled step forward with your left leg

3. Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.

4. Push off with your right foot and bring it forward to starting position. This completes one rep.

5. Next step forward and repeat with the right leg

Stationary Lunges

1. Start standing, feet together (holding a dumbbell in each hand if specified)

2. Take a big step behind you with your left leg and position it so that your left heel is lifted off of the floor. Keep most of your weight in your right leg

3. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up

4. Repeat for the set amount of repetitions and switch legs

Squat Leg Abduction

1. Hold a pair of dumbbells at your sides and stand with your feet hip-width apart

2. Engage your core and lower your body into a squat. As you return to standing, lift your right leg out to the side while raising your arms until they’re in line with your shoulders.

3. Repeat with alternating legs for the set amount of repetitions

Glossary

Lunges with Bicep Curls

1. Stand upright, feet together, holding one dumbbell in each hand

2. Take a controlled step forward with your left leg curling the dumbbells to your shoulders, keeping your elbows close to the body

3. Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor

4. Push off with your right foot and bring it forward to starting position, lowering the dumbbells to your side. This completes one rep

5. Next step forward and repeat with the right leg

Step Ups with Knee Raises

1. Place a high step in front of you

2. Step up with your left foot, bringing your right leg forward and up and bending your knee until your thigh is parallel to the floor

3. Lower your right leg back to start, then the left. Repeat with the other leg

Stationary Lunges

1. Start standing, feet together (holding a dumbbell in each hand if specified)

2. Take a big step behind you with your left leg and position it so that your left heel is lifted off of the floor. Keep most of your weight in your right leg

3. Slowly bend both knees, lowering your body straight down until both knees make 90-degree angles, being sure to keep your front knee in line with your ankle. Push down through your front heel as you slowly stand back up

4. Repeat for the set amount of repetitions and switch legs

Walking Lunges

1. Stand upright, feet together (holding one dumbbell in each hand if specified)

2. Take a controlled step forward with your left leg

3. Lower hips toward the floor and bend both knees (almost at 90 degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle and the back knee should be pointing down toward the floor.

4. Push off with your right foot and bring it forward to starting position. This completes one rep.

5. Next step forward and repeat with the right leg

Lunges with Twists

1. Stand upright, feet together, holding a dumbbell in front of your stomach with both hands

2. Take a controlled step forward with your left leg keeping your elbows close to the body

3. Lower hips toward the floor and bend both knees (almost at 90 degree angles), twisting your torso towards your right leg

4. Twist your torso back to a neutral position, push off with your right foot and bring it forward to starting position. This completes one rep

5. Next step forward and repeat with the right leg

Plyo Lunge Jumps

1. Start by standing with feet shoulder width apart. Next, step forward with your right foot. This is the starting position.

2. Begin exercise by lowering body down until your right thigh is parallel to the ground and back knee is almost touching the ground. As soon as you reach this point, explode back up and alternate leg positions in the air.

3. As you land drop back down into the lunge and then explode back up and switch feet positions again.

Box Jumps

1. Stand with your feet shoulder-width apart, at a comfortable distance from a box or step

2. When you’re ready to jump, drop quickly into a quarter squat, then extend your hips, swing your arms, and push your feet through the floor to propel yourself onto the box

3. Land with knees slightly bent, not locked out

4. Jump back with both feet, landing in the starting position

Donkey Kickbacks

1. Start on all fours, and place a weight in the crease of your right knee

2. Keeping your right knee bent at a 90-degree angle, lift your right leg up until you feel your right glute squeeze. Flex your foot, and slowly pulse the foot toward the ceiling by squeezing your glute. Do not move the torso at all — the motion is just in the hip joint

3. Pulse 15 times, and switch legs to complete a set

Step Ups with Dumbbells

1. Place a high step in front of you and hold a dumbbell in each hand, arms hanging by your sides

2. Step up with your left foot, then follow with the right foot so that both feet are placed on the step

3. Lower your left leg back to start, then the right. Repeat for the set number of repetitions leading with the same leg, then switch legs

Deadlifts

1. Holding the two dumbbells in front of your thighs, keep your arms straight and knees slightly bent. Back should be kept straight at all times

2. Slowly bend at your hip joint by pushing your butt backwards, and lower the weights as far as possible without rounding your back. Make sure you keep your spine neutral with a natural low-back arch, with shoulders down. Looking forward, not at the ground, will help you avoid rounding your back

3. Keep the dumbbells close to your legs, almost touching them

4. Squeeze your glutes to pull yourself up without using your back

Single Leg Deadlift

1. Grab a pair of dumbbells and stand on your left foot. Lift your right foot behind you and bend your knee so that your right lower leg is parallel to the floor

2. Bend forward at your hips, and slowly lower your body as far as you can. Pause, then push your body back to the starting position. As you come up use your glutes to push your hips forward instead of lifting from your back.

3. Keep the core engaged and chest up during the entire movement. Repeat the exercise for the set number of repetitions then switch legs.

Step Ups with Bicep Curls

1. Place a high step in front of you and hold one dumbbell in each hand

2. Step up with your left foot, bringing your right leg up to touch the bench with the front of your foot. Pause and do one bicep curl

3. Lower your right leg back to start, then the left. Repeat with the other leg

Exercise Glossary

Burpees

1. Bend over or squat down and place your hands on the floor in front of you, just outside of your feet

2. Jump both feet back so that you’re now in plank position

3. Jump the feet back in toward the hands

4. Explosively jump into the air, reaching your arms straight overhead

Dumbbell Burpees

1. Hold a dumbbell in each hand

2. Bend over or squat down and place your hands on the floor in front of you, dumbbells pointing forward, just outside of your feet

3. Jump both feet back so that you’re now in plank position

4. Jump the feet back in toward the hands

5. Explosively jump into the air, keeping your hands by your sides

Burpee with Shoulder Press

1. Hold a dumbbell in each hand

2. Bend over or squat down and place your hands on the floor in front of you, dumbbells pointing forward, just outside of your feet

3. Jump both feet back so that you’re now in plank position

4. Jump the feet back in toward the hands

5. Explosively jump into the air, keeping your hands by your sides

6. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level

7. Push the dumbbells up and in until the ends of the dumbbells touch lightly, directly over your head, and then lower the dumbbells back to ear level

Jumping Burpees

1. Follow the instructions for a burpee, but when you explosively jump in the air propel your body forward as far as you can before dropping into the next burpee

Grasshoppers

1. Get in a standard push-up position, with your back straight and core engaged

2. Swing your right leg underneath you kicking your foot towards your left shoulder without touching the floor

3. Swing the leg back and bring it to the starting position. Then repeat on the opposite side

High Knee Skips

1. Stand with feet hip width apart, back straight

2. Leading with the right knee, explosively jump in the air so that both feet leave the ground. Touch your left elbow to your right knee at the top of the jump and then return to the ground, left foot first followed by the right foot

3. Alternate legs for each jump. Propel yourself forward if you’re in an open space, or simply skip on the spot if you’re indoors

Mountain Climbers

1. Assume a press up position so your hands are directly under your chest at shoulder width apart with straight arms

2. Your body should form a straight line from your shoulders to your ankles

3. Lift your right foot off the floor and slowly raise your knee as close to your chest as you can

4. Return to the starting position and repeat with your left leg

5. Continue alternating for the set number of reps

Tuck Jumps

1. Stand with feet hip width apart

2. Jump up bringing your knees as high as you can

3. Land softly with feet in the starting position

Bench Hops

1. Start with your hands on the bench and your feet placed on one side. Make sure you back is straight and your knees are bent

2. Push off of the ground with both legs at the same time, clearing the bench. Try to land roughly in the same spot you were standing on the other side. This is one rep

3. Push back off again and repeat the exercise on the other side

Kick Crunches

1. Stand with feet hip width apart and back straight

2. Lift your left foot, keeping your leg straight, until the leg is parallel to the ground. At the same time reach forward with your right hand and try to touch your left foot

3. Return the left leg to the ground and quickly alternate legs and arms to repeat the exercise

X Hops

1. Stand with feet shoulder width apart

2. Squat down and explosively jump in the air

3. As your feet return to the ground, reach to your right foot with your left hand

4. Jump up again from this position, and on return reach to your left foot with your right hand

Balance Chop

1. Stand with feet wide and hold a single dumbbell with both hands overhead, arms extended. Shift body weight to left leg as you pivot on right foot and rotate your body to the left

2. Bring the dumbbell down beside your right hip as you raise bent right knee to hip level. Return to starting position

3. Complete the set number of reps on one side before switching to the other leg

Bent Over Row

1. Hold a dumbbell in each hand. Slowly bend forward at your waist so that your chest is leaning forward over your feet. Keep a slight bend in your knees while keeping your feet at about shoulder width apart

2. Start with your arms fully extended, allowing the dumbbells to naturally hang down, thumbs pointing in towards one another and your palms facing your body

3. Lift the dumbbells up to the top and close to your stomach. Slowly return to the starting position. Keep your head up, back straight and your shoulders back throughout this exercise

Decline Push Up

1. Repeat the same movement as the normal push up, but elevate your feet onto a bench behind you

Bridge Chest Press

1. Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell in each hand, keeping the weights directly above your chest with your palms facing away from you

2. Press your hips off the floor until your torso forms a straight line, and contract your abs so that your body does not move. Next, press the weights straight up above your chest and then lower them, repeating for a set of 15

Chest Press

1. Lie on the bench with a dumbbell in each hand and your feet flat on the floor

2. With your core engaged, push the dumbbells up so that your arms are directly over your shoulders and your palms are up

3. Lower the dumbbells down and to the side until your elbows are slightly below your shoulders and your shoulder blades feel pinched together

4. Push the weights back up, taking care not to lock your elbows or allow your shoulder blades to rise off the bench

Push Ups

1. Get into a plank position, with your hands under but slightly outside of your shoulders, then lower your body until your chest nearly touches the floor

2. As you lower yourself, keep your elbows as close to your body as possible so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core engaged and back straight for the entire time

Dumbbell Chest Fly

1. Hold a dumbbell in each hand, facing up on the bench. Support the dumbbells above your chest with arms fixed in a slightly bent position and palms facing each other

2. Lower the dumbbells to the sides until chest muscles are stretched with elbows fixed in slightly bent position. Then bring the dumbbells together until your hands almost meet, without banging the dumbbells. Repeat for 15 repetitions

Rear Lateral Raise

1. Hold a dumbbell in each hand and hold them at arm’s length, your palms facing each other. Stand shoulder-width apart

2. Keeping your back straight, bend at your hips and knees and lower your torso until it’s almost parallel to the floor

3. Raise your arms up and to the side so that they are parallel to the floor and squeeze your shoulder blades together

4. Return your hands to the start position maintaining your torso position and repeat 15 times

Balanced Pullover

1. Follow the same technique as the dumbbell pullover, however instead of lying on the bench, position just your shoulders on it. Bend your knees and keep your back straight with core engaged at all times

Dumbbell Pullover

1. Lie face up on a bench, with a single dumbbell gripped in two hands. Hold the dumbbell straight out towards the ceiling, with elbows slightly bent

2. Lower the dumbbell behind and down below your head with arms kept straight

3. Return to the starting position and repeat

Kneeling Row

1. Holding a dumbbell in each hand, palms facing towards each other, get in a plank position on your knees. Hands should be shoulder width apart, back should be straight and core should be engaged

2. Pulling from the shoulder, lift your left hand and dumbbell to the side of your stomach, arms bent and close to your body. This is one rep. Return to the start position and repeat with the other hand

Bird Dogs

1. Begin on all fours, knees hip-width apart and under the hips, hands flat and shoulder-width apart. Engage your core by pulling your stomach towards your spine (hold a dumbbell in each hand if specified)

2. Without arching the back or rotating the hips, extend your right leg back and your left arm straight ahead. Hold for two to three seconds, then return to the starting position and repeat on the same side for the set number of repetitions before alternating

Bicep Curls

1. Hold a dumbbell in each hand and stand with your feet as wide apart as your hips. Let your arms hang down at your sides with your palms forward. Pull your abdominals in, stand tall, and keep your knees slightly bent

2. Curl both arms upward until they’re in front of your shoulders. Try to keep your hips steady

Elbow Knee Crunch

1. Begin by lying on your back. Place hands behind your ears and stretch legs out so that they are parallel to the floor

2. Bring you left knee and right elbow together so that they meet at the center of your body. This is one rep

3. Return to starting position and crunch your right knee to your left elbow

Plank

1. Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance

2. Ground the toes into the floor and squeeze the glutes to stabilize the body. Be careful not to lock your knees

3. Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back

4. Hold the position for 30 seconds

Plank Jacks

1. Start in the plank position with the elbows bent and the weight resting on the forearms

2. The body should form a straight line from the shoulders to the ankles

3. Engage the core by contracting your abs

4. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still

5. Return the feet to the starting position and that is 1 rep

Side Crunches

1. Hold a pair of dumbbells at your sides, arms straight and core engaged. Without twisting your upper body, slowly bend to the left as far as you can, lowering the weight toward your left knee. Pause, then slowly return to an upright position. This is one rep

2. Repeat on the opposite side

Plank Curls

1. Start in the plank position but with the arms straight, hands underneath the shoulders gripping the dumbbells. Thumbs should be pointing away from the body

2. The body should form a straight line from the shoulders to the ankles

3. Engage the core by contracting your abs

4. Bend your right elbow, raising the dumbbell towards your right shoulder without moving your torso. Return your hand to the starting position. This is one rep

5. Repeat with the other arm

Spiderman Planks

1. Start in a full plank position. Bring your right knee to the right shoulder. This is one rep

2. Return to plank and repeat with the other knee

Sit Ups

1. Lie on your back with your knees bent and your feet flat on the floor. Cross your arms in front of your chest

2. Engage your abs and then raise your body up towards your knees, shoulders should be lifted of the floor

3. Head should always look straight and the chin should not be on the chest

4. Roll back down to the starting position

Straight Leg Raises

1. Start on your back with arms by side and your palms down. Tuck in your hips, draw your lower back toward the floor and lift your legs to vertical

2. Slowly draw your legs down. This is one rep. If your back arches, place your hands underneath your hips

Straight Leg Situp

1. Begin this exercise by lying flat on the ground with your legs straight. Place your hands behind your head, keeping them loose to prevent pulling on your neck

2. Pull your upper body all the way up to a sitting position and reach forward to your ankles. Lower your upper body back down to the ground. The movement should be a smooth, rolling motion along your spine as you roll up and then back

3. If the movement specifies a dumbbell, simply repeat the exercise holding a dumbbell with both hands

Weighted Tricep Dips

1. This is the same movement as the Tricep Bench Dip, with a dumbbell balanced safely on top of the thighs

Tricep Bench Dips

1. This is the same movement as a normal Tricep Dip, however instead of positioning your feet on the ground, elevate them on another bench in front of you

Tricep Dips

1. Sit on a bench, hands shoulder width apart fingers facing forward and elbows pointing backwards with a slight bend

2. Extend your legs out in front of you with a slight bend in the knee

3. Slowly lower your body until your shoulder joints are below your elbows

4. Push back up until your elbows are nearly straight but do not lock them out

Flutter Kicks

1. Start by lying flat on your back with your arms by your sides and your palms down. Extend your legs fully out with a slight bend in your knees. Lift your heels about 6 inches off the floor

2. Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise

Side Lunge with Hammer Curl

1. Stand with your feet together, back straight with a dumbbell in each hand. Step sideways into a lunge keeping your knee above your toe

2. Curl the dumbbells up while keeping your elbows close to your sides. This is one rep. Return to standing and repeat on the alternate side

V-Ups

1. Start lying with your back on the floor, then raise your arms and legs up at the same time so that you touch your toes. Try not to rock and point your toes, then bring your core back down to the floor

2. If the movement specifies a dumbbell, simply grasp a dumbbell between two hands and begin the exercise lying down with hands above your head

Lying Tricep Extension

1. Grab a dumbbells between two hands and lie on a bench. With straight arms, hold the dumbbells up over your forehead

2. Bend at the elbows as you lower the weights down to above your head. Keep your upper arms in the same position, and pause when your elbows are bent just past 90 degrees. Return to the starting position

Side Plank Thrusts

1. Get into a side plank position, elbow bent underneath your shoulder, back completely straight and core engaged. Dip your hip down towards the ground and up again. This is one rep

2. Complete the set amount of reps on one side and then repeat on the other side of the body

Side Reach With Dumbbell

1. Hold a dumbbell in your left hand and get into a side plank, propping your upper body up on right elbow and forearm. Raise the hips until the body forms a straight line from ankles to shoulders

2. Extend your left arm up to the ceiling above your shoulder, looking up at your hand

3. Keeping your torso steady, reach under and behind torso with your left hand, eyes watching your hand. Lift your arm back to the starting position. This is one rep

4. Do all reps on the right side, then repeat on opposite side

Squat and Press

1. Stand with your feet shoulder width apart. Hold the dumbbells in front of your shoulders with your palms facing away from you

2. Move your body down into a squat while keeping the dumbbells in front of your shoulders. Do not bend your knees past 90 degrees

3. As you stand back up from the squat, extend your arms to push the dumbbells up into the air above your shoulders. Extend your legs at the same rate you extend your arms. Go back into a squat and return your arms to the starting position

Double Bench Jumps

1. Begin by standing on a one to two foot bench with your knees slightly bent and your arms straight out in front of you at shoulder height

2. Jump down so you’re straddling the bench. Jump back onto the bench, landing with your feet together. This is one rep

Jackknives

1. Lie on your back, holding a weight above your head with both hands and engaging your core

2. Keeping your feet together, bend your knees in towards your chest and bring the weight towards your knees

3. Bring the weight back down to above your head and stretch your legs outwards, lying back down with your legs straight out in front of you

Bicep Curl to Shoulder Press

1. Start on your back with arms by side Holding a pair of dumbbells with the palms face up, stand tall with feet hipwidth apart, abs tight

2. Lift the weights toward your shoulders, turn the palms to face out and continue pushing the weight over your head in a fluid, continuous motion. Then reverse the motion, bring the weight down to your shoulders with the palms out, then turning them to fully extend the elbows, bringing the arms to the starting position

Dumbbell Crossover Punch

1. Begin by lying on your back with your knees bent and your feet flat on the ground. Hold weights in both hands at your chest with your elbows on the floor

2. Keeping your hands at your chest, roll up to a sitting position. Twist your ribs to the left as you punch your right hand to the outside of the left knee

3. Bring the right hand back to your chest as you untwist, bringing your torso back to the center, and roll down to the ground. This is one rep

4. Repeat the sit-up, twisting to the opposite side

Exercise Glossary

Bent Knee Sitting Forward Bend (Stretches Legs and Spine)

1. Sit on the floor with your legs stretched out in front of you and then bend your left knee and bring your left heel toward your right thigh. Rest your bent left knee on the floor and place the sole of your left foot on the inside of your right thigh

2. Bring your back up tall, and as you inhale, raise your arms forward and up overhead until they’re beside your ears. As you exhale, bend forward from the hips, bringing your hands, chest and head toward your right leg. You should feel your back stretching on the right side

3. Hold for the set number of breathes and switches legs

Child Pose

(Massages Internal Organs)

1. Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor

2. Keep the arms alongside your body with hands on the floor. Gently press your chest into the thighs and hold for the set number of breathes

Child Pose

(Massages Internal Organs)

1. Start lying with your back on the floor, then raise your arms and legs up at the same time so that you touch your toes. Try not to rock and point your toes, then bring your core back down to the floor

2. If the movement specifies a dumbbell, simply grasp a dumbbell between two hands and begin the exercise lying down with hands above your head

Cobra Pose (Improves Circulation)

1. Lie on your stomach with your legs spread at hip width and the tops of your feet on the floor. Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head

2. Press your forearms against the floor, and raise your chest and head looking straight ahead. Keep your forearms and the front of your pelvis on the floor, and relax your shoulders as much as possible

3. Hold for set number of breathes

Downward Dog

(Stretches Hamstrings and Tendons)

1. Position yourself on the floor on your hands and knees. Knees should be directly below your hips and your hands slightly in front of your shoulders

2. Lift your knees away from the floor, pushing your glutes towards the ceiling. Stretch your heels down towards the floor and try to straighten your knees without locking them

3. Hold for set number of breathes

Half Locust (Tones Back and Buttocks)

1. Lie on your stomach with your chin on the floor, legs together and arms alongside the body, palms down

2. Rock the hips from side to side to walk the arms underneath the body, so that the forearms are on the inside of the hip bones and the hands are under the thighs

3. Squeeze the buttocks, press the arms down into the floor and slowly lift one leg up towards the ceiling. Hold for the set number of breathes and repeat with the other leg

4. Do all reps on the right side, then repeat on opposite side

Half Shoulder Stand

(Aids Metabolism and Complexion)

1. Lie on your back with arms by the sides of the body, palms facing down. Bend your knees and kick your legs up and back placing the hands under the hips

2. Straighten the legs over your head. Support the weight of the body with the arms and the shoulders, ensuring little or no weight is in the head and neck

3. Hold for the set number of breathes without moving the legs or torso

Half Moon Pose

(Trims Waistline and Tones Arms)

1. With your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches

2. Push your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel to the floor. Do not lock the standing knee

3. Keep the left hand on the left hip and the head in a neutral position, looking forward. Stay balanced and remain in this position for the set number of breathes before switching legs

Inclined Plane (Strengthens Arms and Wrists)

1. Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect. Place the palms on the floor around the waist or at shoulder level, fingertips pointing away from you. Do not bend the arms, leaning back and supporting the weight of your body with your hands

2. Raise the pelvis up, keeping the whole body and knees straight with feet flat on the floor. Allow the head to fall back towards the floor and hold for the set number of breathes

Mountain Pose

(Aligns Spine and Aids Posture)

1. From a standing position, bring the feet together or hip width apart, parallel. Inhale and lift out of your waist, pressing the crown of the head up towards the ceiling, feeling the spine extend

2. Exhale and drop the shoulders down and back as you push the fingertips towards the floor.

3. Maintaining perfect posture, with spinal stretched and shoulders back, hold this position for the set number of breathes

Reclining Spinal Twist

(Relieves Headaches and Calms the Mind)

1. Lie on your back with knees bent and feet flat on the floor. Bring both knees to your chest and hug them. Extend your left leg along the floor, keeping your right knee drawn to your chest. Extend your right arm out along the floor at shoulder-height with your palm facing down.

2. Place your left hand on the outside of your right knee and drop your right knee over the left side of your body

3. Turn your head to the right and look at your right fingertips. Keep your shoulder blades down and try to let your right knee drop as much as possible

4. Hold the pose for the set number of breathes and repeat on the other side

Sitting Forward Bend (Stretches Entire Back)

1. Lift the arms up over the head and lengthen up through the fingers and top of the head. Slowly lower the torso towards the legs, reaching the hands to the toes, feet or ankles

2. Try to use your arms to gently pull the head and torso closer to the legs and hold for the set number of breathes

Exercise Glossary

Spinal Twist

(Stretches Spine)

1. Sit up with legs stretched out straight in front of you, keeping the feet together and the spine straight. Bend the left leg and put the heal of the left foot at the insde of the right hip. Put the right leg over the left knee

2. Place your left hand on the right knee and your right hand behind you. Then twist the waist, shoulders and neck to the right and look over your right shoulder, keeping the spine straight

3. Hold for the set number of breathes then switch sides

The Boat

(Strengthens Back and Core Muscles)

1. Lie on your back with your feet together and arms beside your body. Lift your chest and feet off the ground, stretching your arms towards your feet so that your eyes, fingers and toes are in a straight line

2. Hold steady for the set number of breathes

The Bridge

(Increases Flexibility in Neck)

1. Lie on your back with knees bent and feet hip distance apart. Arms should be beside your body, palms facing down

2. Slowly lift your entire back off the floor until just your shoulders are touching the floor. Keep your glutes and core engaged and hold the pose for the set number of breathes

Through the Hole (Opens Hip

Area)

1. Lie on the floor on your back. Cross your left leg over the right, with the left ankle resting on the right knee

2. Loop your left hand through the gap between your legs, and clasp it with your right hand so that you’re hugging the leg. Slowly move your right thigh towards your chest

3. Hold for the set number of breathes and switch legs

The Tree (Improves Balance

and Posture)

1. Stand up straight with arms hanging by the side of your body. Bend your right knee, place the right foot as high as you can on your left thigh. The sole of the foot should be placed flat on the thigh, as close to the groin as possible

2. When you are well balanced, raise your arms over your head from the side, and bring your palms together, looking straight ahead

3. Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh

4. Hold for the set number of breathes and switch legs

Upright Relaxation

(Relaxes Mind and Body)

1. Sit cross legged on the floor with back straight, core engaged. Keep the head straight and look ahead, or close your eyes

2. Place your hands on your knees, palms facing upwards. Relax your body and muscles and hold for the set number of breathes

Leg Stretches

(Stretches Back Leg Muscles)

1. Lie on your back with your legs extended and arms resting at your sides, bend your right knee and hug your thigh to your chest. Your left leg should remain extended along the floor

2. Extend your right heel to the ceiling, keeping your right foot flexed and your glutes equally balanced on the floor. The lower back should stay on the floor

3. Hold for the set number of breathes and switch legs

The Triangle (Increases Strength and Flexibility)

1. From a standing position with the legs wide apart, turn the right foot outwards to a 90 degree angle and the left foot slightly inwards

2. Exhale and rotate only the arms, raising the left arm up and resting the right hand against the right leg, with the palms facing forward

3. Press the finger tips away from each other, keeping the arms in a straight line

4. Hold for the set number of breathes and change sides

Final Relaxation (Relaxes Mind

and Body)

1. Lie on your back, with the arms about 45 degrees from the side of your body

2. Close your eyes, taking slow deep breaths through the nose. Allow your whole body to relax into the floor

3. Bring your awareness to different areas of the body scanning for tension in the muscles, relaxing any areas that you discover

4. Feel your body rise and fall with every breath and relax into a deep state of peace until the timer rings