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Dear Challengers,


et me take this opportunity to welcome and congratulate you on taking the first step, and for some of you, the next step, towards a healthier lifestyle that will leave you feeling and looking great. Being a fitness trainer for many years, I have always been passionate about promoting a healthy approach to life. Experience has taught me that as a society we have developed innumerable bad habits. Just one of the major habits that this program will strive to achieve will be to substitute an unhealthy diet for a fat burning diet, to change a ‘quick fix’ mindset to one of a permanent mindset committed to intrinsically transforming you into a slim and healthy person. I was personally fortunate enough to have had a childhood that emphasized a healthy diet and lifestyle. My mother, an amazing women, ensured that we had healthy, nutritious and tasty meals, daily. We were encouraged to climb trees, ride make-believe horses, and enjoy the great outdoors. These good

habits were a natural part of my upbringing that is the cornerstone of all the work I do. To look and feel amazing for the rest of your life, you need to adopt certain healthy habits on an ongoing basis. Maintaining a healthy lifestyle does not have to be complicated. However, whilst lifestyle changes can be made simple, the key is to be consistent. So, make the commitment and you will see and feel the difference in your body and your attitude to a healthier lifestyle. Winter is usually a time to self indulge, cuddle up under the blankets and eat oodles of warm, fuzzy, fattening foods. Winter doesn’t have to mean runny noses, colds, flus and hiding under your blankets. This winter let’s get shredded - let’s lose fat and keep our immune systems fit. This winter you have the opportunity to keep off the kilos and sculpt a slim and fit body. The month of ramadaan gives us the opportunity to cleanse our systems by substituting unhealthy eating habits and diets for a healthy, cleansing and energising diet. Lets us not detract from this by eating calorie laden foods.

There are no quick fixes. If you can master the art of a healthy lifestyle, you will never be fooled by unnatural injections, starving yourself or popping pills that promise the world and more. End the cycle here. Through many years of experience and meticulous planning, I have transformed the standard ramadaan diet and activities to one that will keep you active, motivated and eating healthy meals for sehri and iftaar that are tasty, colourful and nutritious. The first group of participants, who had embarked on this journey with me to transform their lives, astounded me with their drive to see results. Even more impressive, was their positive feedback, not only on the scale, but also in all the different aspects of their lives. With encouragement from me and the other challengers, they were able to overcome obstacles that they had never before imagined overcoming. Another astonishing outcome has been the total commitment exhibited a year later to maintaining their new lifestyle. They have been reaping the benefits of the journey you are starting today. Benefits such as increased energy, improved moods, a

healthy diet, glowing skin and of course, dropping clothes sizes. The key to sustaining fat loss and maintaining your figure is being consistent with your exercise and diet plan. Your health depends on regular exercise. Commit to three to four hours of exercise per week and you will see and feel the difference. I wish you the best outcomes as you embark on this life altering challenge and the opportunity to remember the more you put in, the more you get out (... and I’m not only talking about the amazing prizes that are up for grabs at the end of the challenge.) Planks & Kisses,

KhadijaK 60 Day Winter Challenge 2015

What is the




Choose which group you follow into:


Will follow the program, be assessed and attend the gym classes @theRed Studio, with KhadijaK

or #theBlackChallengers:



ver the next 60 days, this challenge aims to transform your body, your health, your mind and most importantly, your lifestyle. This turn around program includes:

# Diet and meal plans # Vitamins # Exercise program # Recipes including; Breakfast Pudding, Chicken PeriPeri, Avocado Dessert

# Guidelines on which types of carbohydrates, proteins, fruits and vegetables to eat. # Pre and Post measurements

How does the




3 4 5

Will follow the program, Do a self-assessment and received the weekly exercise plans sent to them from KhadijaK


Now that you have signed up at and have received your Winter Shred pack that consists of the following:

• A Guideline book, that covers: Diet & Meal Plan, Assessments, Rules, etc. • 60 day supply of Multi-Vitamins • Willpower Bar • Gym Schedule (Updated Weekly) • Recipes (Updated Weekly)

Join the Cheeky Shorts community: #shredchallenge wintershredchallenge @khadijakhealth Write down your starting Measurements, Weight and Fitness level (Pg4) Write down your Goals (Pg4)

Now you ready to begin…

How to measure:

Cardio test:

• Measure in cm’s, on your right hand side. • Hold your tape taut. • Always weigh and measure yourself at the same day and time as you did the previous week. • For a measurement demo, go to:

• Mark off a 15m area and set 1min on a timer. See how many laps (15m = 1 lap) u can do in 1 min… record that. • Plank while timing yourself, the moment you body touches the ground, record that.



Measurements & Fitness test:


Bicep Waist

Forearm Heigth

Bust Height


Waist Hips

Love handles


Thighs Calve





Weigh-in 1

Weigh-in 2

Weigh-in 3



Shoulder Bust / Chest Arm / Bicep Forearm Waist

Love handles Hips Thighs Calve Weight No. of laps Plank Time

Fitness Goals (e.g. run 5km in 30mins or 20 push-ups):


Nutritional Goals (e.g. Start the day with a nutritional breakfast or stop dunking biscuits in your tea/coffee):

Aesthetic Goals (e.g. to drop 2 dress sizes or to firm up the rear):

Winter Eating Plan ● Men increase your protein portion to approx 200g. ● Juices can be substituted with green juice. ● Smoothies choose from any one.

Daily Rules:


● 2 tsp honey a day not more. ● 1 - 2 caffeine drinks a day ● Breakfast every morning. ● Fruit – 1 to 2 servings a day ● 8 - 12 glasses water a day ● One green salad a day!! ● Two portions vegetables a day - non starchy ● Choose one drink a day - detox tonic/ green/veg juice ● Only low GI bread / Rye bread

Weekly Guide

●4 Blocks/40g Dark Chocolate allowed a week– Not compulsory ●Eggs : 5 – 8 whole eggs and 5 – 20 egg whites ● Chicken: 5 – 6 times a week ● Mutton or steak: once a week Beans and lentils once a week ● Fish: 3 – 4 times a week

DONT’S ● No added sugar ● No cold drinks ● No biscuits, ● No cakes ● No sweets ● No crisps ● No fried foods ● No crackers, provitas etc.

Ramadaan Eating Plan “Health is balance and it differs from person to person. Once you make fitness a part of your life, you will notice you automatically make better diet choices and your stress levels are under control, your sleeping patterns improve and you don’t get sick often.�

Shopping list:

Fruits and Vegetables


Low GI Bread/ Seed Bread Whole-wheat pita bread Basmati Rice Potatoes Roti Muesli - Slimmers Choice Sugar Free Whole-wheat wraps

Meat and Dairy:

Chicken Fillet Ajmer ChickenStrips WinterShred Steak/Mutton Kingklip /hake Eggs Salt meat/ Pastrami Biltong Cottage Cheese Low fat plain yoghurt Mozzarella Cheese Skim milk

Red peppers Red onion Grapefruit Strawberries Beetroot Peppadews Limes Radish Olives Apples Lettuce Carrots Avocado Cucumbers Tomatoes Peas Cabbage

Peppers Lemons Gherkins Bananas Pomegranate Lentils Broccoli Figs Asparagus Green beans Shredded coconut Mushrooms Spinach Dates Baby spinach Celery Chillies


Mixed seeds Chia Seeds Peanut butter Herbal teas Almonds Flaxseeds Apple cider vinegar Coconut Cream Salt and sugar free peanut butter Plain Whey Powder


Poached Eggs with stir Fry Vegetables Ingredients and Method:

Ingredients: 20g Oats 5g Chia Seeds 10g Quinoa

5g Freshly grated coconut


Cook for 15 minutes on low. Add the following when serving:

1 tsp Raisins 1 tsp Coconut Cream


1 tablespoon raw pumpkin seeds 1 tablespoons chia seeds 1 tablespoon fresh coconut 1 tablespoon oats (15ml) 2 dates chopped 1 teaspoon vanilla essence 1/2 small granny smith apple grated. Water 1 tablespoon milk

Power Porridge Method:

Sock oats overnight in water. Combine first three ingredients in a grinder until seeds are milled into a powder. Cook oats for few minutes. Stir in Vanilla, apple, dates and seed mix. Serve hot

One or two poached eggs. Stir fry courgettes, mushrooms, onions for two minutes in 1 tsp coconut oil. Add sweet chilli sauce.


Haleem oats

Breakfast Pudding

1 cup oats 1 onion sliced 1 tbsp Ghee few cinnamon sticks elachi pods whole jeero 1 tsp garic i cup cubed chicken green chillies salt to taste dhana \ jeero pwd fresh greens

Method :

Boil oats in water till thick Cook separately : Saute Onion. Add all spices and chicken and cook for 10 minutes then add oats and boil till flavour sets in . Garnish with fresh greens and serve

Detox Green Juice


1kg chicken Fillet cubed 1 tsp chilli garlic paste 1 tsp red chillies 1 tsp pepper steak spice 1 tsp crushed Cumin 1 tsp salt 2 Tbsp tomato Paste

Ingredients: 2 Baby Marrows 1/2 cup spinach 1 lime 1 green apple 1/4 cup celery

Chicken PeriPeri

1 Tbsp avocado oil with 1 tsp chillipowder or 1 tbsp chilli oil. ¼ cup lemon juice


1 tbsp (15ml) ghee

½ tsp periperi

spice Salt to taste Leftover marinade

Ghee used for frying


1. Combine spices, tomato paste, periperi oil, lemon juice and marinate the chicken. 2. Heat ghee in a large frying pan and fry the chicken. Remove chicken from the ghee and leave aside. 3. Combine the sauce ingredients together and add the leftover marinade and ghee. 4. Dip the chicken in the sauce mixture and place in an oven tray. 5. Pour remaining sauce over the chicken and cover with foil. Bake at 180 degrees Celsius for 30 minutes, remove foil and bake for 15 minutes basting chicken constantly.

1. Juice all the ingredients together, drink immediately.


1 block lindt dark chocolate 1 tsp raw cocoa unsweetened 30 ml natures choice pure plain whey (optional) ice as required 250 ml water or 125 ml water 125-ml milk 2 dates ½ banana 1 tsp unshelled hemp

Lindt Deluxe

SAUCE: ½ cup tomato puree 3 Tbsp lemon juice

Method :

Break chocolate into pieces Remove pits from dates and chop into pieces Add the rest of the ingredients and Blend in a smoothie maker or iiquidiser till smooth Add ice and serve chilled .

Dessert: Strawberry Sensation


few sprigs mint 8 strawberries ½ banana 2 tbsp oats 1 tsp honey or 2 dates 30 ml whey ( optional) Ÿ cup spinach

Method :

Avocado Dessert 1 Avocado 30ml Plain Whey 1 tsp Honey ½ tsp vanilla essence Milk to taste Blend Together and enjoy.

Grilled Figs


Remove pits from dates and chop Add all ingredients in a smoothie maker or liquidiser and blend till smooth serve chilled

Vegetable parcels

A few large baby spinach leaves cucumbers and carrot julienned chives Wrap into bundles and tie with chives. Serve with dipping sauce.

Dipping sauce: 1 tsp soy sauce 1 tbsp balsamic vinegar

grilled figs banana pistachios almonds vanilla pod or essence dollop of greek yoghurt drizzle of honey


Combine ingredients except yoghurt and grill in the oven for 10 minutes. Serve with yoghurt.

Winter Shred Gym Plan

This circuit is meant to challenge you. Increase your weight every two weeks or so.

Exercise Plan


DO YOU WANT TO BE THE BEST CHALLENGER THIS WINTER? At the end of the program, a winner will be chosen to be the best overall Winter Shred Challenger. Each challenger will be judged under the following criteria:

N.B Body weight lost / cm’s lost will be determined on percentage lost compared to your start weight / measurements. All other criteria will be judged as a percentage.

One Male & One Female winners will be chossen Prizes sponsored by

1. Social Media activity 2. cm Lost / Gained 3. Fitness assessment 4. Class Attendance 5. Weight Lost / gained

5% 25% 25% 20% 25%

Cheeky short challenge 2015  

Lose Fat, Diet Food, Excises & Daily Meals

Cheeky short challenge 2015  

Lose Fat, Diet Food, Excises & Daily Meals