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Title Text Hi there! Welcome to the Emily Skye 30 Day Shred! This is a 30 day shred I have developed and recommend to specifically address the needs of women who have a special occasion to prepare for. This could be your wedding, your birthday, a party or celebration, a work function or basically ANY occasion that you want to look your best for! The 30 Day Shred is also perfect to kick-start your healthy lifestyle! This 30 day shred is what I do when I have an event coming up that I have to be lean for such as a fitness competition, photo shoot or commercial etc. I don’t agree with depleting yourself in order to get shredded, it’s not healthy or maintainable. My 30 Day Shred is all about ‘back to basics’ eating and training - this is what I do to shred fat fast. This is not a detox or lifestyle eating plan, it is a strict, goal oriented eating and exercise guide to get you lean and toned in a short period of time. You will be eating simply and exclusively unprocessed, nutrient rich foods. To get the best results, this guide is designed to be followed TO THE LETTER. No cheats, no ‘off days’, no lazy days, no substitutions and NO EXCUSES. By properly following my 30 Day Shred you will healthily shred body fat for your special occasion so you can enjoy yourself on the day knowing that you look your absolute best. Before beginning the 30 Day Shred be sure to read through this document so you know what you are in for. It’s not going to be easy but if you are strict with yourself and instil strong self-discipline throughout the 30 days you will see results, I guarantee it!

MEAL & EXERC I S PROGR E AM

After completing this program you should expect to have more energy, sleep better, your clothes may become loose, and you will feel better, fitter and healthier than ever! So lets get started! It won’t be easy, but it will be worth it!

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Contents Introduction

3

Tips & Tricks

4

Your Food Explained

6

Meal Plan - Meat Eaters

8

Meal Plan - Vegetarian

10

Shopping Lists Explained

12

Shopping List - Meat Eater

13

Shopping List - Vegetarian

17

Recipes - Meat Eaters

21

Recipes - Vegetarian

33

Your Training Explained

43

Warm Up /Warm Down / Stretches

45

30 Day Meal & Exercise Plan

60

Bonus Workouts - Beginner

90

Bonus Workouts - Advanced

95

Words of Wisdom

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Introduction Hi there, Welcome to the Emily Skye’s 30 Day Ab Shred! Over the years I have worked out what it takes to develop that at toned tummy or that ripped shapely six pack. Through the process of trial and error I now know the way to achieve the best results and I want to share it all with you. Over the past 3 years I have written down and recorded every single workout I have ever done. The following program is a collection of all of the best workouts that I have used to give me firm and toned abs. These workouts are exactly what I do when I want to see real results fast!

IMPORTANT INFORMATION •

I recommend seeing your doctor before starting this eating training guide to ensure this program is suitable for you that you are capable of performing the recommended exercises.

The training programs I have included can be intense and you need to ensure you are doing the correct techni ue to prevent injury.

This program does not take into consideration any individual food allergies. If you have any food allergies DO NOT follow this eating plan.

Individual results vary.

ust like The 30 Day Shred, The 30 Day Ab Shred has made achieving your goals simple and realistic. 30 days is more than enough time to see real changes both physically and mentally. As I always say, the key is consistency! If you commit yourself to the process you will see the results you are looking for. There aren’t any tricks or secrets here. I have given you the method and the rest is up to you! e have a fantastic online community of ladies that are all working towards their goals of a fit and healthier lifestyle. I welcome you to our community and I know that you are capable of achieving the results that you have dreamed of.

Emily xx

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Tips & Tricks • Plan ahead! Prepare your meals a few days in advance so you have no excuses! Plan your workouts so they fit in with your schedule.

• Take pics & measurements weekly! Take a pic front on, side on and a back view in similar lighting, clothing and same time of day. This is the best way to monitor your results! I’d love to see your results at the end of the 30 days so please feel free to submit your photos to the website under the “Testimonials” tab.

• Don’t go by what the scales say! They don’t take into account muscle weight! My weight goes up and down daily! The worst thing you can do is stress about your weight - it may actually cause your body to hold onto fat! It’s how you look & feel that’s important!

• Drink plenty of water! Drink at least 2L of water a day and more if you train!

• You can have coffee and tea! If you would like to have milk choose either almond milk or full fat milk. Light or low fat food is usually full of chemicals and sugar!

• Use a natural sweetener like Stevia instead of sugar or artificial sweeteners. Get some sachets so you can keep them in your purse when you go out! You can also add 1 tsp. stevia to pancakes, smoothies, quinoa bowls etc. to sweeten them up!

• Drink a big glass of water first thing in the morning! I like to have a glass of water at room temp with squeezed lemon in it. It’s cleansing and helps your digestive system run efficiently.

• If you aren’t exercising while on my 30 Day Ab Shred but following my meal plan and you wish to lose fat then I suggest cutting back a little on the carbs - don’t have as much sweet potato, pumpkin, rice, quinoa etc as you won’t be needing as much fuel for energy!

• Everybody is different! Your body is going to respond differently to other people doing the Ab Shred. If you find you don’t need as many carbs as what’s in the meal plan then feel free to adjust the serving sizes of carbs (brown rice, quinoa, pumpkin, sweet potato). You will notice I give a low carb option for some of the recipes so it’s up to you if you want to lower the carbs! Your health is number one to me and I would rather you have too much healthy food than not enough food.

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• If you don’t like salad you can substitute it for green veggies such as asparagus, green beans, zucchini, broccoli etc. You will of course have to adjust your shopping list to suit.

• Aim to get 6-8 hours sleep a night. (Preferably 8+)

• Buy fresh, organic food when possible! - Check out your local food market!

• Don’t under eat! This will only cause your metabolism to slow down and hold onto body fat, or worse store more! If you have previously been on a low calorie/low carb diet then I suggest seeking professional advice on how to gradually introduce more carbs to your diet over a period of time so you can get your metabolism running efficiently.

• It is normal to feel sick or lethargic when you first start eating clean. Don’t panic as you will be feeling great soon! Everybody is different but it usually takes a few days up to a week for your body to adjust. If you are feeling unwell and are worried, don’t hesitate to see a medical professional.

• Buy comfortable and supportive gym clothes! There’s nothing worse than exercising when you feel uncomfortable! Your shoes should also be supportive and suitable for your feet.

• Beware of bad influences! Don’t let your friends push you into eating an unhealthy meal or an alcoholic drink.

• Be prepared for people around you to not understand what you’re doing or why! - Even close friends and family. Because they don’t understand your reasons they might make negative comments such as “you’re training too hard”, “you’re getting too skinny”, “you look like a man”, “you’re taking it too far” etc. Try not to let their comments and opinions upset you. You need to remember why you decided to do this and make your own wants and needs a priority. You’re not here to please everyone else and if you’re not happy yourself how are you supposed to make anyone else happy?

• Try to surround yourself with positive, like-minded people who uplift you. It will make your journey so much more enjoyable and easier!

• Be proud of every step you take - every meal you eat and every workout you get through. Even if you couldn’t finish a workout, don’t be upset with yourself, be proud of what you DID do and try again next time. If you slip up with your meals, forgive yourself and get straight back on track with your next meal! None of us are perfect, we all make mistakes and we all have to start somewhere! Being too hard on yourself can be detrimental to your journey and your results.

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Your food explained The right foods are essential for your success. Without the right nutrition there is no point to an effective training program. Like the sayings go, “you can’t out train a bad diet” and “abs are built in the gym and revealed in the kitchen”! Your diet is by far the most important aspect to a good program. You can train all you like but if you don’t have the right fuel for your body you aren’t going to reap the rewards of your hard work in the gym. If you don’t eat the right food you will be left feeling tired and lethargic and your abs will never be seen. Not to mention the negative mental and emotional aspect a restrictive and unhealthy diet can have.

Why the Ab Shred is gluten free You will notice that the my 30 Day AB Shred is completely gluten free. luten is a protein found in bread, pasta, many breakfast cereals and many other foods containing wheat, spelt, barley or rye. Even though you might not be gluten intolerant or celiac, research shows that gluten is not good for anyone! It stimulates apetite - making you hungrier, may have addictive properties, can cause in ammation in your intestines, degeneration in the intestinal lining, bloating, stool inconsistency and fatigue. luten can also have sever effects on the brain. Many cases of neurological illness may be caused and or exacerbated by consuming gluten.

Buy Organic Try to buy organic food whenever possible. oods that are not organic can be full of nasties such as pesticides, hormones, antibiotics and other toxins. Toxins are terrible for you. They can mess up your endocrine system and metabolism, increasing your body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS and heart disease.

Meat and Fish Meat and fish are a source of complete protein and good fats essential for brain and organ function. rotein is an important part of any sort of nutritional plan as our bodies thrive on it. Our muscles are created from it and our skin, nails, hair and teeth reap the benefits from it. rotein is also crucial for energy stores and helps to ensure our bodies can work at optimum efficiency. Our bodies do not have the ability to produce all protein by themselves so we must obtain it from food sources like meat and fish.

Vegetables egetables are very nutrient dense with a minimal amount of calories. They are important to include in your diet for anyone trying to lose body fat. egetables offer a high fibre content, which will aid in keeping you regular and help you to ‘fill up for less’. eggies are fat free and cholesterol free. Organic varieties are grown with no pesticides or additives. This makes them even healthier.

Quinoa uinoa pronounced keen-wah . It is an ancient grain that is highly nutritious and gluten-free. It’s a good choice for vegetarians as it contains more protein than any other grain or seed, with a good balance of all essential amino acids. uinoa is also high in fibre, has a low- I and is a source of iron, B vitamins, calcium and magnesium, and vitamin E.

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Your food explained Fruit ruits, like vegetables, are full of essential fibre and nutrients. They are higher in natural sugars fructose than vegetables but, when consumed in moderation, can provide the body with vital minerals and energy. ruit consumption can help prevent colon cancer, diabetes, high cholesterol, high blood pressure, constipation and help aid metabolism and weight loss

Eggs Eggs are a fantastic source of protein. They have a huge amount of benefits for the human body. The main ones being they contain vitamin D and calcium which is needed for healthy bones and teeth. Also Choline, which is important for brain function and memory retention

Nuts Nuts are a great snack and a great addition to a meal. They are high in protein as well as healthy fats, antioxidants and fibre. Your skin, hair and teeth will love you fro including nuts into your diet as they are high in polyunsaturated fats.

Legumes Legumes are an excellent source of protein, low in fat, a good source of fibre, folate, phosphorus, otassium, iron, zinc, calcium and selenium. They contain Thiamin B , Ribo avin B , Niacin B3 , B and B . They also rich in antioxidants and have a low- I. * They have anti-nutrients in the outer layer so are best soaked or fermented before consuming.

Tempeh Tempeh is a textured soy product that is protein rich. Tofu is a highly processed food source where as Tempeh is made from fermented soy beans making it a much healthier alternative.

Brown Rice Brown rice is healthier than white rice. It contains far more nutrients and fibre because it retains the bran and germ which is where many of the vitamins and minerals are found. It’s a filling food source and provides your body with vital good carbohydrates essential for a healthy body.

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MEAL PLAN - Meat Eaters WEEK 1 BREAKFAST 1

Banana and chia seed Pancakes

SNACK

LUNCH

SNACK

DINNER

Green smoothie

Chicken and sweet potato salad

Healthy rice cakes

Chili con carne

2 Coconut pancakes with yoghurt

Berry smoothie

Turkey balls and cottage cheese salad

Apple muffins

Gluten free pizza

3

Quinoa smash bowl

1 Banana & 6 walnuts

Vegetarian chickpea salad

Salmon seaweed wraps

Sweet potato, mushroom & leek patties

4

Sweet potato and pumpkin omelette

Green smoothie

Turkey & lettuce cups

Healthy rice cakes

Lime Chili chicken salad

5 Blueberry & banana pancakes

Egg muffins

Chicken patties & pumpkin salad

Salmon seaweed wraps

Portobello stack

6 Quinoa banana bowl

Green smoothie

Smoked salmon salad

Healthy rice cakes

Thai green chicken with quinoa / brown rice

7 Cottage cheese omelette

Banana & 10 almonds

Vegetarian sweet potato salad

Apple muffins Chicken / lean red meat & veggie stir fry with Zucchini spaghetti

SNACK

LUNCH

SNACK

WEEK 2 BREAKFAST

DINNER

8 Apple & cinnamon Berry smoothie Chicken & sweet Healthy rice cakes Herb coated fish fillet Pancakes potato salad with brown rice 9 Quinoa blueberry bowl Egg muffins Turkey balls & cottage Salmon seaweed Chicken Mexican cheese salad wraps bowl 10 Spinach & pear omelette

Green smoothie

Vegetarian chickpea salad

Healthy rice cakes

Chili con carne

11 Banana & chia seed Egg muffins Turkey & lettuce cups Apple muffins pancakes

Gluten free pizza

12 Coconut pancakes with yogurt

1 Banana & 10 almonds

Chicken patties & pumpkin salad

Salmon seaweed wraps

Sweet potato mushroom and leek patties

13 Quinoa smash bowl

Green smoothie

Smoked salmon salad

Healthy rice cakes

Lime chili chicken salad

14 Sweet potato & pumpkin omelette

Berry smoothie

Vegetarian sweet potato salad

Apple muffins

Portobello stack

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WEEK 3 BREAKFAST

SNACK

LUNCH

SNACK

DINNER

15 Blueberry and banana pancakes

Egg muffins

Chicken & sweet potato salad

Seaweed & salmon wraps

Thai green chicken mince with quinoa / brown rice

16 Quinoa banana bowl

Green smoothie

Healthy rice cakes

Turkey balls & cottage cheese salad

Chicken / lean red meat & veggie stir fry with zucchini pasta

17 Cottage cheese omelette

Berry smoothie

Vegetarian chickpea salad

Apple muffins

Herb coated fish fillet with brown rice

18 Apple & cinnamon pancakes

1 Banana & 10 almonds

Turkey & lettuce cups

Salmon seaweed wraps

Chicken mexican bowl

19 Quinoa blueberry bowl

Egg muffins

Chicken patties and pumpkin salad

Healthy rice cakes

Chili con carne

20 Spinich & pear omelette

Berry smoothie

Smoked salmon salad

Apple muffins

Gluten free pizza

21 Banana & chia seed pancakes

Egg muffins

Vegetarian sweet potato salad

Salmon seaweed wraps

Sweet potato mushroom & leek patties

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

22 Coconut pancakes with yogurt

Banana & 6 walnuts

Chicken & sweet potato salad

Healthy rice cakes

Lime chili chicken salad

23 Quinoa smash bowl

Berry smoothie

Turkey balls & cottage cheese salad

Apple muffins

Portobello stack

24 Sweet potato & pumpkin omelette

1 Banana & 10 almonds

Vegetarian chickpea salad

Salmon seaweed wraps

Thai green chicken mince with quinoa / brown rice

25 Blueberry & banana pancakes

Egg muffins

Turkey and lettuce cups

Healthy rice cakes

Chicken / lean red meat and veggie stir fry with zucchini spaghetti

26 Quinoa banana bowl

Berry smoothie

Chicken patties & pumpkin salad

Apple muffins

Herb coated fish fillet with brown rice

27 Cottage cheese omelette

1 Banana & 6 walnuts

Smoked salmon salad

Green smoothie

Chicken mexican bowl

28 Apple & cinnamon pancakes

Egg muffins

Vegetarian sweet potato salad

Healthy rice cakes

Chili con carne

29 Quinoa blueberry bowl

Green smoothie

Chicken & sweet potato salad

Apple muffins

Gluten free pizza

30 Spinach & pear omelette

1 Banana & 6 walnuts

Turkey balls & cottage cheese salad

Salmon seaweed wraps

Sweet potato mushroom and leek patties

WEEK 4

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MEAL PLAN - Vegetarian WEEK 1 BREAKFAST 1

SNACK

LUNCH

SNACK

DINNER

Banana & chia seed pancakes

Green smoothie

Vegetarian sweet potato salad

Healthy rice cakes

Sweet potato mushroom & leek patties

2 Coconut pancakes with yogurt

Berry smoothie

Vegetarian chickpea salad

Apple muffins

Tempeh con carne

3 Quinoa smash bowl

1 Banana & 6 walnuts

Vegetarian beetroot salad

Egg muffins

Tempeh stack

4 Sweet potato & pumpkin omelette

Green smoothie

Vegetarian mixed salad

Healthy rice cakes

Simple mexi bowl

5 Blueberry & banana pancakes

Egg muffins

Vegetarian sweet potato salad

Green smoothie

Veggie burgers

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Green smoothie

Vegetarian chickpea salad

Healthy rice cakes

Thai green tempeh with quinoa / brown rice

1 Banana & 10 almonds

Vegetarian beetroot salad

Apple muffins

Gluten free healthy pizza - vegetarian

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

8 Apple & cinnamon pancakes

Berry smoothie

Vegetarian mixed salad

Healthy rice cakes

Sweet potato mushroom & leek patties

9 Quinoa blueberry bowl

1 Banana & 6 walnuts

Vegetarian sweet potato salad

Egg muffins

Tempeh con carne

10 Spinach & pear omelette

Green smoothie

Vegetarian chickpea salad

Healthy rice cakes

Tempeh stack

11 Banana & chia seed pancakes

Egg muffins

Vegetarian beetroot salad

Apple muffins

Simple mexi bowl

12 Coconut pancakes with yogurt

1 Banana & 10 almonds

Vegetarian mixed salad

Green smoothie

Veggie burgers

13 Quinoa smash bowl

Green smoothie

Vegetarian sweet potato salad

Healthy rice cakes

Thai green tempeh with quinoa / brown rice

14 Sweet potato & pumpkin omelette

Berry smoothie

Vegetarian chickpea salad

Apple muffins

Gluten free healthy pizza - vegetarian

Quinoa banana bowl

7 Cottage cheese omelette

WEEK 2

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WEEK 3 BREAKFAST

SNACK

LUNCH

SNACK

DINNER

15 Blueberry & banana pancakes

Egg muffins

Vegetarian beetroot salad

Green smoothie

Sweet potato mushroom and leek patties

16 Quinoa banana bowl

Berry smoothie

Vegetarian mix salad

Healthy rice cakes

Tempeh con carne

17 Cottage cheese omelette

Berry smoothie

Vegetarian sweet potato salad

Apple muffins

Tempeh stack

18 Apple & cinnamon pancakes

1 Banana & 10 almonds

Vegetarian chickpea salad

Green smoothie

Simple mexi bowl

19 Quinoa blueberry bowl

Egg muffins

Vegetarian beetroot salad

Healthy rice cakes

Veggie burgers

20 Spinach & pear omelette

Berry smoothie

Vegetarian mix salad

Apple muffins

Thai green tempeh with quinoa / brown rice

21 Banana & chia seed pancakes

Egg muffins

Vegetarian sweet potato salad

Green smoothie

Gluten free healthy pizza - vegetarian

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

22 Coconut pancakes with yogurt

1 Banana & 6 walnuts

Vegetarian chickpea salad

Healthy rice cakes

Sweet potato mushroom & leek patties

23 Quinoa smash bowl

Berry smoothie

Vegetarian beetroot salad

Apple muffins

Tempeh con carne

24 Sweet potato & pumpkin omelette

1 Banana & 10 almonds

Vegetarian mix salad

Green smoothie

Tempeh stack

25 Blueberry & banana pancakes

Egg muffins

Vegetarian sweet potato salad

Healthy rice cakes

Simple mexi bowl

26 Quinoa banana bowl

Berry smoothie

Vegetarian chickpea salad

Apple muffins

Veggie burgers

27 Cottage cheese omelette

1 Banana & 6 walnuts

Vegetarian beetroot salad

Green smoothie

Thai green tempeh with quinoa / brown rice

28 Apple & cinnamon pancakes

Egg muffins

Vegetarian mix salad

Healthy rice cakes

Gluten free healthy pizza - vegetarian

29 Quinoa blueberry bowl

Green smoothie

Vegetarian sweet potato salad

Apple muffins

Sweet potato mushroom & leek patties

30 Spinach & pear omelette

1 Banana & 6 walnuts

Vegetarian chickpea salad

Healthy rice cakes

Tempeh con carne

WEEK 4

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Shopping Lists Explained The shopping lists for the meat and vegetarian meal plans are broken up to weekly amounts to make it simple for you! • In each shopping list it tells you everything you need for the entire week. You will need to go to the grocery shop at least a couple of times a week for some of the food as it’s best to always have fresh food. It might be an idea to buy green veggies and salad every few days. Some of the recipes I give a low carb option. If you decide to lower the carbs you will need to adjust your shopping list to suit as you will need extra spinach leaves lettuce and green veggies asparagus, broccoli, green beans, zucchini etc.

Plan ahead! • You can buy meat in bulk if you like • Buy all your fruits

freeze it until you need it.

veggies fresh unless specified.

It’s a good idea to look for local markets to get good uality food for a decent price! Coconut oil and coconut aminos can be found at health food shops if it’s not in your grocery store. You can also purchase these online! Low carb protein powder can be bought online. I recommend a natural organic one with nothing artificial in it. Remember to buy organic when possible especially meat and greens . • In the shopping lists you will see it says “optional” next to some of the ingredients - this is if you want to have those ingredients in the recipes or not. It totally depends on your taste. • Some of the things on the shopping list will last the whole 30 days so you may not need to buy more of a particular item when it says that item on the shopping list. eep track of your food such as spices, sweet potatoes, onions, yogurt, cottage cheese, coconut oil etc. Only buy as needed! If you wish you can use salad dressing on salads providing they have no sugar added. I like balsamic vinegar, whole grain mustard and olive oil mixed together. Lemons and limes are great as well! You may need to add these as extras to your shopping list. • When buying quinoa - All the recipes give instructions for the uinoa seeds but you can also buy uinoa already cooked and aked uinoa akes - it is much uicker and easier to cook but you will need to follow the instructions on the packet as the cooking instructions differ.

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SHOPPING LIST - Meat Eater Meat

WEEK 1 Fruit & Vegetables Bananas small Apples Blueberries packet Strawberries punnet Sweet potato umpkin small pumpkin Spinach leaves - 3 bags Lettuce small head Limes ale optional for smoothies Mixed berries packet fresh or frozen Cherry tomatoes punnets more if re . Broccoli large head arlic aste arlic reen beans packet eas bag Avocados Lemons optional extras for dressings Baby corn acket Brown onions small Mushrooms small small packets Asparagus - bunch Leek small leek Coriander bunch optional resh chili - optional resh thyme Chilli akes shaker Boc choy - bunch ucchinis medium size inger cm piece ortobello mushrooms Red capsicum Carrots

Nuts Sliced almonds packet alnuts packet ine nuts small packet Natural Roasted almonds

packet

Chicken breast 300g Chicken mince 0g Turkey mince 0g Smoked salmon 0g Beef mince 0g Chicken breast lean red meat Tinned salmon g -

00g

Dairy Cottage cheese tub Natural low sugar yoghurt

tub

Misc. Eggs Almond meal large packet Natural low carb protein powder tub round cinnamon shaker Raw honey - small jar Coconut oil large jar uinoa seeds large packet uinoa akes - small packet LSA packet Rice cakes packet ink sea salt Balsamic vinegar optional reen curry paste tube Brown rice packet aprika Shaker round cumin shaker idney Beans tin Coconut aminos tamari sauce bottle optional for extra avour Curry powder shaker luten free pizza base - medium size 0cm diameter Low sugar pizza sauce jar Stevia jar Baking soda container Almond milk unsweetened L Seaweed sushi sheets packet eeled tomatoes tin Shredded coconut small packet Chickpeas tin Basil aste - tube Chia Seeds ack Mustard owder - Shaker Tomato aste - tube Onion powder - shaker Mixed herbs - shaker 13


SHOPPING LIST - Meat Eater Only bu

y as needed ! You m ay have le ftover f ood fro the pre m vious w eek tha t is still f resh!

WEEK 2 Fruit & Vegetables Bananas small Apples Blueberries packet Strawberries - packet ear Sweet otato if re uired umpkin small pumpkin Spinach leaves 3 bags Lettuce small head Limes ale optional for smoothies Mixed berries fresh or frozen pack if re . Tomato paste small tub Cherry tomatoes punnets more if re . Broccoli large heads arlic aste arlic - if re uired reen beans packet Chickpeas tin if re uired Avocados Lemons 3 optional extras for dressings Brown onions small Tomatoes Mushrooms small pack Asparagus - bunches Leek small leek Coriander optional resh chili - optional ucchinis medium size - 3 ortobello mushrooms Carrots 3 Red capsicum -

Meat Chicken breast 00g hite fish 0g Chicken mince 0g Turkey mince 0g Smoked salmon 0g Beef mince 0g Tinned salmon g -

Dairy Natural low sugar yoghurt tub if reuired Cottage cheese tub if re uired

Misc. Eggs 30 Almond meal - bag if re uired Almond milk unsweetened L uinoa seeds packet if re uired Sushi seaweed sheets packet if reuired Brown rice bag if re uired Low sugar salsa jar idney Beans tin luten free pizza base medium size 0cm diameter Low sugar pizza sauce jar if re uired Basil paste - if re uired

Nuts Sliced almonds packet if re uired alnuts packet if re uired Natural Roasted almonds acket if re uired

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SHOPPING LIST - Meat Eater WEEK 3 Fruit & Vegetables

Meat

Bananas small Apples 3 ear Blueberries packet Sweet otato if re uired umpkin small pumpkin Spinach leaves - 3 bags Lettuce small head Limes ale optional for smoothies Mixed berries fresh or frozen pack if re . Cherry tomatoes punnets more if re . Broccoli head arlic aste arlic if re uired reen beans packet if re uired eas small bag if re uired Avocados Lemons - 3 optional extras for dressings Brown onions small Mushrooms small small packs if re . Asparagus - - bunches Leek small Coriander optional resh chili - optional resh thyme Baby corn - 3 ucchinis medium size inger cm piece Red capsicum - if re uired Carrots 3 Boc choy - bunch

Chicken breast 00g Chicken mince 0g Turkey mince 0g Smoked salmon 0g hite fish 0g Beef mince 00g Tinned salmon g - 3

Nuts Sliced almonds bag alnuts packet if re uired ine nuts packet if re uired Natural Roasted almonds packet if re uired

Dairy Natural low sugar yoghurt tub if reuired Cottage cheese tub if re uired

Misc. Almond meal packet if re uired Eggs 30 Natural low carb protein powder if reuired Almond milk unsweetened L Shredded coconut small packet Coconut oil jar if re uired uinoa seeds packet if re uired Rice cakes packet if re uired Chickpeas tin if re uired Low sugar salsa jar if re uired Seaweed sushi sheets packet if reuired reen curry paste tube if re uired Brown rice packet if re uired idney beans tin if re uired luten free pizza base - medium size 0cm diameter Low sugar pizza sauce jar if re uired Basil paste - if re uired

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SHOPPING LIST - Meat Eater WEEK 4 Fruit & Vegetables Bananas small Apples ear Blueberries packet Strawberries packet Sweet otato if re uired umpkin small pumpkin Spinach leaves - 3 bags Lettuce small head Limes - 3 ale optional for smoothies Mixed berries fresh or frozen pack if re . Cherry tomatoes punnets more if re . Broccoli head arlic aste arlic if re uired reen beans packet if re uired eas small bag if re uired Avocados Lemons - 3 optional extras for dressings Brown onions small Mushrooms small small packs if re . ortobello mushrooms Asparagus - - bunches Leek small Coriander optional resh chilli - optional resh thyme Baby corn - 3 ucchini medium size inger cm piece Red capsicum Carrots 3 Boc choy - bunch

Nuts Sliced almonds bag alnuts packet if re uired ine nuts packet if re uired Natural Roasted almonds packet if re uired

Meat Chicken breast 00g Chicken mince 0g Turkey mince 3 0g Smoked salmon 0g hite fish 0g Beef mince 0g Tinned salmon g -

Dairy Natural low sugar yoghurt uired Cottage cheese full fat

tub if retub if re uired

Misc. Almond meal packet if re uired Eggs 3 Natural low carb protein powder if reuired Almond milk unsweetened L Coconut oil jar if re uired uinoa seeds packet if re uired Rice cakes packet if re uired Chickpeas tin if re uired Low sugar salsa jar if re uired Seaweed sushi sheets packet if reuired reen curry paste tube if re uired Brown rice packet if re uired idney beans tin if re uired luten free pizza base - medium size 0cm diameter Low sugar pizza sauce jar if re uired Shredded coconut small packet if re uired Basil paste - if re uired

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SHOPPING LIST - Vegetarian WEEK 1 Fruit & Vegetables Banana small Apple Blueberries packet Strawberries packets Sweet potato - 3 umpkin small pumpkin Spinach leaves 3 packets Limes ale - optional for smoothies Mixed berries fresh or frozen packet Cherry tomatoes punnets more if re . Broccoli large heads arlic aste arlic if re uired reen beans packet Avocado Lemon - 3 optional extras for dressings Beetroot Celery head Brown onions small - 3 Red onions small Mushrooms small pack Asparagus - - bunches Leek - small ucchini more if re uired for low carb options resh thyme Boc choy - bunch inger cm piece ortobello mushrooms Red capsicum Carrots arsley - small bunch resh chili - optional

Nuts Sliced almonds packet alnuts- packet Natural roasted almonds -

packet

Dairy Natural low sugar yoghurt Cottage cheese full fat

tub tub

Misc. Almond meal large packet Eggs - 3 Natural low carb protein powder tub Almond milk unsweetened L Shredded coconut packet Chia seeds packet round cinnamon shaker Raw honey - small jar Coconut oil jar uinoa large packet LSA packet Rice cakes packet Chickpeas cans ink sea salt shaker Dried oregano shaker umpkin seeds packet Black pepper shaker Tempeh 00g reen curry paste tube Brown rice large packet eeled tomatoes tin Tomato paste tube aprika shaker Onion powder - shaker round cumin shaker idney Beans tin Black beans tin Organic salsa low sugar salsa jar Lentils tin round axseed shaker Coconut aminos tamari sauce - bottle optional Dried basil shaker Curry powder - shaker luten free pizza base - medium size 0cm diameter bean mix tin Low sugar pizza sauce jar Stevia jar Baking soda - container Basil aste - tube Mustard powder - shaker

-

17


SHOPPING LIST - Vegetarian Only bu

y as needed ! You m ay have le ftover f o od from the pre vious w eek tha t is still f resh!

WEEK 2 Fruit & Vegetables Bananas small 3 Apples Blueberries packet if re uired Strawberries packet if re uired Sweet potato if re uired umpkin of a small pumpkin Spinach leaves - 3 packets Limes - 3 ear ale - bunch optional for smoothies Mixed berries fresh or frozen pack if re . Cherry tomatoes punnets more if re . Broccoli large head arlic paste arlic if re uired reen beans packet Avocados 3 Lemon optional extras for dressings Beetroot Celery Brown onions small 3 Red onions small Mushrooms small small packs Asparagus - - bunches Leek - small resh thyme Boc choy - bunch ortobello mushrooms Red capsicum Carrots arsley - small bunch ucchini more if re uired for low carb options resh chili - optional inger cm piece if re uired

Dairy Natural low sugar yoghurt - tub if reuired Cottage cheese tub if re uired

Misc. Almond meal packet if re uired Eggs Natural low carb protein powder if reuired Almond milk unsweetened L Shredded coconut if re uired Chia seeds if re uired uinoa bag if re uired Chickpeas tin umpkin seeds packet if re uired Tempeh 00g Brown rice packet if re uired eeled tomatoes tin Tomato paste tube if re uired idney beans tin if re uired Black beans tin if re uired Lentils tin luten free pizza base - medium size 0cm diameter Bean mix tin if re uired Low sugar pizza sauce if re uired Basil paste - tube if re uired

-

Nuts Sliced almonds packet if re uired alnuts packet if re uired Natural Roasted almonds packet if re uired

18


SHOPPING LIST - Vegetarian WEEK 3 Fruit & Vegetables

Dairy

Bananas small Apples Blueberries packet Strawberries packet Sweet otato - if re uired umpkin small pumpkin Spinach leaves 3 bags Limes - 3 ale bunch optional for smoothies Mixed berries fresh or frozen packet if re . Cherry tomatoes punnets more if re . Broccoli large heads reen beans packet Avocados Lemons optional extras for dressings Beetroot Celery small bunch Red onions small Brown onions small - 3 Mushrooms small packet Asparagus - bunches Leek - small bunch resh thyme Boc choy - bunch inger cm piece arlic paste garlic - if re uired ortobello mushrooms Red capsicum arsley - small bunch ucchini more if re uired for low carb options ear resh chili - optional

Natural low sugar yoghurt Cottage cheese tub

tub

Misc. Almond meal bag if re uired Eggs - 3 Natural low carb protein powder tub if re uired Almond milk unsweetened L Shredded coconut small bag if reuired uinoa seeds packet if re uired Rice cakes packet if re uired Chickpeas tins umpkin seeds - small packet if re uired Black pepper - shaker Tempeh 00g reen curry paste if re uired Brown rice bag if re uired eeled tomatoes tin Tomato paste if re uired idney Beans tin Black beans tin Organic low sugar salsa jar if re uired Lentils tin round axseed - packet container if re uired Carrots Coconut aminos Tamari sauce optional luten free pizza base - medium size 0cm diameter Bean mix tin Low sugar pizza sauce jar if re uired Basil paste - tube if re uired

Nuts Sliced almonds packet alnuts packet if re uired Natural Roasted almonds packet if re uired

19


SHOPPING LIST - Vegetarian WEEK 4 Fruit & Vegetables

Dairy

Bananas small Apples Blueberries packet Strawberries packet Sweet potato - if re uired umpkin small pumpkin Spinach leaves bags Limes 3 ears ale bunch optional for smoothies Mixed berries fresh or frozen packet if re . Cherry tomatoes punnets more if re . Broccoli large heads arlic aste arlic - if re uired reen beans packet Avocados - 3 Lemons - 3 optional extras for dressings Beetroot Celery small bunch Red onions small Brown onions small Mushrooms small packet Asparagus bunches Leek - small bunch resh thyme Boc Choy - bunch inger cm piece if re uired ortobello mushrooms Red capsicum Carrots ucchini more if re uired for low carb options arsley - small bunch resh chili - optional

Natural low sugar yoghurt uired Cottage cheese tub

tub if re-

Misc. Almond meal bag if re uired Eggs Natural low carb protein powder tub if re uired Almond milk L Shredded coconut small bag if reuired uinoa packet if re uired Rice cakes packet if re uired Chickpeas tins Tempeh 00g reen curry paste if re uired Brown rice bag if re uired eeled tomatoes tin Tomato paste if re uired idney Beans tin Black beans tin Organic salsa Low sugar salsa jar if re uired Lentils tin round axseed - packet container luten free pizza base - medium size 0cm diameter Bean mix tin Low sugar pizza sauce jar if re uired Basil paste - tube if re uired

Nuts Sliced almonds packet alnuts packet if re uired Natural Roasted almonds packet if re uired

20


RECIPES - Meat Eaters BREAKFAST Spinach & Pear Omelette Serves Ingredients: eggs whites, whole egg cup washed spinach leaves pear, thinly sliced or diced tsp. coconut oil Directions: . Lightly grease a frying pan with coconut oil. . our eggs into pan. 3. Spread spinach and pear evenly over pan. . Cook until eggs whiten, then ip or cook under grill. . Serve hot.

Apple and Cinnamon Pancakes Serves Ingredients: 3 cup of almond meal whole egg egg white scoop protein powder approx. dash of almond milk if needed tsp. ground cinnamon peeled and chopped apple - tbsp. natural yogurt tsp. coconut oil

3 cup

Directions: . Combine all the ingredients except the yoghurt into a bowl and mix well. . If mixture seems too dry, add a dash of almond milk. 3. Heat up frying pan to medium heat, grease pan with coconut oil, then add the mixture to pan. It should make 3 small pancakes. . Once bubbling in top, should take -3 minutes, turn pancakes over and they should be a nice brown tinge. . Cook for a further -3 minutes . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Blueberry and Banana Protein Pancakes Serves Ingredients: scoop protein powder approx. Dash of almond milk if needed 3 cup almond meal whole egg egg white small banana mashed cup berries tbsp. natural yogurt tsp. coconut oil

3 cup

Directions: . Mix almond meal and eggs in a bowl until it’s a smooth consistency . Add banana and berries and mix. If mixture seems too dry add a dash of almond milk. 3. Heat up frying pan to medium heat, grease pan with coconut oil, then add the mixture to pan. It should make 3 small pancakes. . Once bubbling in top, should take -3 minutes, turn pancakes over and they should be a nice brown tinge. . Cook for a further -3 minutes . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Cottage Cheese Omelette Serves Ingredients: eggs whites, whole egg tbsp. cottage cheese tsp. coconut oil Directions: . Lightly grease a frying pan with coconut oil. . Mix eggs and cottage cheese in a bowl and pour into pan 3. Cook until eggs whiten, then ip or cook under grill.

TIP: Ma ke the pancak es sma ll so they are eas y to flip! 21


RECIPES - Meat Eaters BREAKFAST Quinoa Blueberry Bowl

Quinoa Smash Bowl

Serves Ingredients: cup of uinoa cup of water tbsp. of LSA cup of blueberries Dash of almond milk unsweetened cup of sliced almonds pinch of cinnamon as much as you desire

Serves Ingredients: cup of uinoa cup of water tbsp. of LSA Dash of almond milk unsweetened cup of natural yogurt cup of sliced almonds cup of blueberries cup of chopped strawberries pinch of cinnamon as much as you desire

Directions: . Thoroughly wash the uinoa in water. . lace cup of water in a saucepan and bring to the boil. 3. Add the uinoa to the water. Cover with a lid and reduce the heat to allow the uinoa to simmer for 0- 0 mins or until smooth and creamy. . Turn off the heat and allow the uinoa to sit for a further 0 mins. . Scoop the uinoa into a bowl and add desired amount of almond milk. . lace the blueberries and LSA on top of the uinoa along with the sliced almonds. . Sprinkle cinnamon on top if desired.

Directions: . Thoroughly wash the uinoa in water. . lace cup of water in a saucepan and bring to the boil. 3. Add the uinoa to the water. Cover with a lid and reduce the heat to allow the uinoa to simmer for 0- 0 mins or until smooth and creamy. . Turn off the heat and allow the uinoa to sit for a further 0 mins. . Scoop the uinoa into a bowl and add the almond milk. As much as you desire . lace the blueberries, strawberries, chopped almonds and LSA on top of the uinoa along with the natural yogurt. . Sprinkle cinnamon on top if desired.

Sweet potato & pumpkin omelette Serves Ingredients: eggs whites, whole egg cup grated sweet potato cup grated pumpkin tsp. coconut oil Directions: . Lightly grease a frying pan with coconut oil. . Mix grated vegetables with eggs in a bowl and pour into pan. 3. Cook eggs until they whiten and turn a golden brown then ip to do the other side, or put under grill. . Serve hot.

22


RECIPES - Meat Eaters BREAKFAST Coconut Pancakes with Yoghurt

Banana and Chia Seed Pancakes

Serves Ingredients: cup of almond meal whole egg egg white scoop protein powder approx. Âź cup of cottage cheese Dash of almond milk cup of shredded coconut - tbsp. natural yogurt tsp. coconut oil

Serves Ingredients: . tbsp chia seeds whole egg egg white scoop protein powder approx. small banana, mashed Dash of almond milk if needed tsp. ground cinnamon - tbsp. natural yogurt tsp. coconut oil

3 cup

Directions: . Combine all the ingredients except the yoghurt into a bowl and mix well. . If mixture seems too dry, add almond milk until desired mixture texture is reached. 3. Bring pan to medium heat, grease pan with coconut oil then pour pancake batter and cook until golden brown. lip. . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Quinoa Banana Bowl Serves Ingredients: cup of uinoa uncooked cup of water tbsp of LSA small banana dash of almond milk unsweetened cup of sliced almonds optional pinch of cinnamon as much as you desire

3 cup

Directions: . lace chia seeds in a bowl with a cup of water and soak for at least 0 minutes stirring a couple of times. The chia seeds will absorb the water and swell into a pudding type of constency. . Combine all ingredients including chia seeds in a mixing bowl . 3. If mixture seems too dry, add a dash of almond milk. . Bring pan to medium heat, grease pan with coconut oil then pour pancake batter into 3 small pancakes and cook until golden brown. lip. Should take -3 mins each side . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Directions: . Thoroughly wash the uinoa in water. . lace cup of water in a saucepan and bring to the boil. 3. Add the uinoa to the water. Cover with a lid and reduce the heat to allow the uinoa to simmer for 0- 0 mins. . Turn off the heat and allow the uinoa to sit for a further 0 mins. . Scoop the uinoa into a bowl and add the almond milk. . Chop up the banana and place it on top of the uinoa along with the sliced almonds and LSA.. . Sprinkle cinnamon on top if desired. Serve.

23


RECIPES - Meat Eaters LUNCH Chicken Patties and Pumpkin Salad

Chicken and Sweet Potato Salad

Serves Ingredients: 0g chicken Mince egg whites cup of almond meal cup of onion, finely chopped cup of carrot, finely chopped cups spinach leaves or lettuce, washed cup pumpkin, chopped steamed roasted or boiled * Leave out to lower the carbs. cup cherry tomatoes, whole or sliced tbsp. pine nuts Seasoning herbs sea salt pepper vege salt etc . Salad dressing balsamic vinegar olive oil coconut oil with lime lemon etc .

Serves Ingredients: 00g chicken breast, sliced tsp coconut oil cups spinach leaves or lettuce, washed cup sweet potato, chopped steamed roasted or boiled * Leave out to lower the carbs. cup cherry tomatoes, whole or sliced tbsp. pine nuts Seasoning herbs sea salt pepper vege salt etc . Salad dressing balsamic vinegar olive oil coconut oil with lime lemon etc .

Directions: . Add chicken mince to mixing bowl along with the carrot and onion. Mix together. . Add egg whites to the mixture. Mix thoroughly. 3. Add almond meal to the mixture. The Turkey mixture should now be less sticky. The full cup of almond meal my not be re uired to reach a firm consistency. Add as much almond meal as you need . ashion two or more chicken patties out of the chicken mixture. . lace the chicken patties onto a pan with tsp. of Coconut oil. Cook over a medium heat until golden brown. . lace spinach leaves in a bowl. Add cherry tomatoes and pumpkin. . lace the cooked chicken patties on top of the salad. . Add dressing of choice to salad.

Directions: . Add 00g of chicken breast into pan with tsp. coconut oil OR cook under grill. . Season chicken with herbs of choice. 3. Combine cooked chicken with remaining ingredients into bowl. . Add dressing of choice to salad.

Smoked Salmon Salad Serves Ingredients: 0g smoked salmon cups of spinach leaves or lettuce, washed cup cherry tomatoes, whole or sliced cup mushrooms, sliced tbsp. pine nuts cup sweet potato, chopped steamed roasted or boiled * Leave out to lower the carbs. tbsp. cottage cheese Seasoning herbs sea salt pepper vege salt etc . Salad dressing balsamic vinegar olive oil coconut oil with lime lemon pepper etc . Directions: . lace spinach into a bowl . Add smoked salmon, cherry tomatoes, mushrooms, sweet potato, pine nuts and cottage cheese. 3. Add dressing . Mix gently . Enjoy!

24


RECIPES - Meat Eaters LUNCH Turkey and Lettuce Cups

Vegetarian Sweet Potato Salad

Serves Ingredients: 0g turkey mince top leaves of lettuce small bowl shape cup of onion finely chopped cup of mushrooms finely chopped cup of cherry tomatoes, sliced - tbsp. of almonds sliced silvered tsp. garlic powder tsp. coconut oil tsp. coconut aminos tamari sauce optional for extra avour

Serves Ingredients: cup sweet potato - peeled diced cup broccoli - head diced into small chunks clove minced garlic tsp garlic paste cup of green beans chopped cups of spinach leaves or lettuce, washed cup of cherry tomatoes tsp. coconut oil

Directions: . lace lettuce bowl shaped leaves on a plate and put aside. . lace onion in a pan with tsp. of coconut oil and cook over a medium heat until lightly browned. 3. Add turkey mince, mushrooms, garlic powder coconut aminos tamari sauce into the pan. Cook until turkey mince is cooked and lightly browned. . Turn off the heat and let the mince sit for a few minutes to cool down slightly. . Add the cherry tomatoes and the sliced almonds and mix through gently . Divide the turkey mixture evenly between the two lettuce bowls and serve. . Enjoy!

Directions: . rease pan with coconut oil and place over a medium heat . Add diced sweet potato cook for min or until soft, then add broccoli, green beans and garlic. Cook for another mins. 3. lace spinach leaves and cherry tomatoes in a bowl. Add the cooked sweet potato, broccoli and green beans. Mix lightly. . Drizzle coconut oil on top if desired.

Vegetarian Chickpea Salad Serves Ingredients: cup of chickpeas rinsed raw or cooked cups of spinach leaves or lettuce, washed cup of cherry tomatoes cut into uarters tbsp. cottage cheese heaped avocado - cut into thin slices lemon s ueezed tsp. coconut oil tsp. dried oregano tsp. or to taste of Herbamare or sea salt * or extra avour drizzle tbsp. of coconut aminos tamari sauce Directions: . If you decide to cook the chickpeas lightly grease a pan with coconut oil and place over a medium heat. . lace the chickpeas in the pan and cook until golden. 3. lace chickpeas into a bowl. Add spinach, tomatoes, oregano, s ueezed lemon juice and olive oil. Mix lightly. . Add cottage cheese and avocado to the top of the salad. Add Herbamare or sea salt for taste.

25


RECIPES - Meat Eaters LUNCH Turkey Balls and Cottage Cheese Salad Serves Ingredients: 0g turkey mince egg whites cup of almond meal Ÿ cup of peas cup of carrot, finely chopped tsp. curry powder cups spinach leaves or lettuce, washed cup of cherry tomatoes tbsp. cottage cheese tsp. coconut oil tbsp. coconut aminos tamari sauce * Optional lemon lime olive oil - as dressing. Directions: . Add Turkey mince to mixing bowl along with the carrot, peas, curry powder and coconut amininos tamari sauce. Mix together. . Add egg whites to the mixture and mix through well. 3. Add almond meal to the mixture. The turkey mixture should now be less sticky. . ashion - turkey balls out of the turkey mixture. . Heat a pan to medium heat and add coconut oil. . lace turkey balls onto the pan and cook until golden brown check that it’s cooked all the way through but cutting one of the balls. . lace spinach leaves in a bowl. Add cherry tomatoes and cottage cheese. . lace the cooked turkey balls on top of the salad and serve. Drizzle olive oil coconut oil and lemon or lime if desired

26


RECIPES - Meat Eaters DINNER Lime Chili Chicken Salad Serves Ingredients: 00g fresh chicken fillet - cups of spinach leaves or lettuce, washed cup of mushrooms, sliced red capsicum, thinly sliced cup of carrot grated cup uinoa brown rice uncooked * Low carb option Skip the uinoa brown rice just use cups of spinach leaves lettuce Dressing zucchini, finely grated raw tsp. chili akes or as much as desired lime juiced tsp. finely grated lime peel garlic clove grated crushed or tsp. of organic garlic paste tsp. natural sweetener stevia Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes. Directions: . Mix chili akes, lime juice, grated lime peel, grated zucchini, garlic natural sweetener in a cup for the dressing. . rill chicken under low heat until white. 3. lace chicken on plate on top of rice uinoa spinach, carrot, capsicum mushrooms . our dressing over top and serve.

Chicken/Lean Red Meat & Veggie Stir Fry and Zucchini Spaghetti Serves Zucchini spaghetti Ingredients: medium zucchini tsp. coconut oil depends on what cooking option you choose Directions: . Using a peeler uliane peeler, carefully pull along the outside edge of the zucchini turning after every pull until the seeds are exposed then discard the seedy part. Cooking Option 1: . In boiling, salted water add a tsp. of coconut oil , cook spaghetti for minutes. . Drain well. Cooking Option 2: . Add the zucchini spaghetti to the pan at the same time you add the meat. See the direc tions below Cooking option 3: . Cook spaghetti in a steamer for Drain well.

minutes.

Chicken/Lean Red Meat & Veggie Stir Fry Ingredients: 00g chicken breast fillet OR lean red meat chopped into small bite size pieces red capsicum chopped cup of carrot, chopped cup of green beans, chopped 3 baby corns sliced into halves cup of mushrooms chopped clove garlic crushed finely chopped or tsps. garlic paste cm long piece of ginger grated tsp. chili akes - or to taste optional tbsp. coconut oil tbsp. coconut aminos tamari sauce OR tbsp. apple cider vinegar depending on your taste Directions: . Heat pan or wok to medium-high heat add coconut oil then heat for mins so the oil is hot . Add all ingredients minus the meat to pan 3. Saut until cooked about 3 mins . . Reduce heat slightly and add the meat cook to your own liking . lace zucchini spaghetti on a plate and add meat veggies on top. Serve hot.

27


RECIPES - Meat Eaters Gluten Free Pizza

DINNER Chicken Mexican Bowl Serves Ingredients: cup brown rice uncooked 00g chicken breast, sliced cooked in a pan with coconut oil tbsp. coconut aminos tamari sauce - tbsp. basil paste heaped tbsp. low sugar salsa sliced avocado cup of spinach leaves tbsp. cottage cheese if desired tsp. coconut oil

* or a low carb option have leaves instead of

cups of spinach and leave out the rice.

Directions: . lace a small saucepan with cups of water over a high heat. . lace rice in a fine strainer and wash under the tap to remove any starchy residue. 3. Bring the water to boil. . lace rice in saucepan and stir. Bring the rice to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice is cooked. . Cook for 30 0 mins depending on the type of rice you are using. Be sure to check rice regularly to avoid over cooking. . Turn off the heat, remove the lid and drain the rice. luff the rice with a fork and allow to dry for a few minutes. . lace rice on a plate then add the spinach leaves, cooked chicken, salsa, avocado add cottage cheese on top and serve.

Serves Ingredients: medium size gluten free pizza base tbsp. low salt low sugar pizza sauce 00g chicken breast, sliced cup of mushrooms, sliced cup of cherry tomatoes, sliced red capsicum, chopped ¼ cup of cottage cheese tsp. garlic paste or clove crushed. * Add any veggies you like! Directions: . reheat oven to 0 degrees celsius. . Mix garlic in pizza sauce spread evenly over the pizza base. 3. lace cottage cheese, chicken, mushrooms, cherry tomatoes and capsicum evenly over the pizza. . lace pizza in the oven on a backing tray for 0 mins or until pizza is golden brown. eep your eye on it to ensure it doesn’t burn! Serve hot.

Portobello Stack Serves Ingredients: medium portobello mushroom caps stalks removed 0g beef mince cup brown onion, diced red capsicum, diced ¼ cup of asparagus diced cup of cherry tomatoes sliced heaped tbsp. cottage cheese tsp. coconut oil tsp. paprika, tsp. garlic paste or - garlic clove tsp. onion powder Directions: . re set the grill to a med-high heat . rease a non-stick pan with coconut oil place over a medium heat. 3. Add diced onion, capsicum, asparagus beef mince, paprika, garlic and onion powder to the pan cook until the vegetables become soft and the mince is browned. . Lightly grease a small baking tray with coconut oil place the portobello mushroom caps with the eshy part facing up. . On top of the portobello caps place the sliced cherry tomatoes, beef mince mixture cottage cheese. . lace baking trays under the grill for minutes or until browned then serve.

28


RECIPES - Meat Eaters DINNER Sweet Potato, Mushroom and Leek Patties Serves Ingredients: . cups of sweet potato chopped boiled or steamed cup of mushrooms chopped cup of asparagus chopped cup of leek chopped tsp. chopped fresh thyme tsp. coconut oil inch of pink salt inch of ground black pepper egg cup almond meal or less - cups of spinach or lettuce leaves cup of cherry tomatoes Directions: . In a mixing bowl mash up the cooked sweet potato. . Add mushrooms, asparagus, leek, thyme, salt, pepper and egg to the bowl. Mix the ingredients together gently. 3. Slowly add the almond meal so that the mix goes from a sticky mixture to a mixture that will hold it’s shape. You may not need the entire cup of almond meal. Use as much as it takes for the mix to become a more solid consistency. . Using your hands make or more palm size patties . lace a pan over a medium heat and add coconut oil. lace patties on the pan and cook until it’s golden brown then ip and cook until that side is golden brown. . Serve the patties on a plate on a bed of spinach leaves lettuce and cherry tomatoes.

Thai Green Chicken Mince with Quinoa/Brown Rice Serves Ingredients: 00g of chicken mince tsp. coconut oil cup of broccoli cut into small pieces bunch of boc choy, cut finely cup of mushrooms, chopped tbsp. thai green curry paste small bunch coriander optional fresh chilli, chopped optional tsp. of garlic paste or clove, chopped cm piece of ginger, chopped finely cup brown rice or cup of uinoa uncooked cup almond milk * Low carb option Replace rice uinoa with cups of spinach leaves lettuce zucchini spaghetti Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes. Directions – chicken and veg: . Cut up the broccoli and bok choy . Heat frying pan wok up to medium to hot temperature and add a dash of coconut oil 3. Add the chillies, ginger and garlic . Let this cook for minutes . Add the chicken mince . Stir everything together . Once chicken is starting to brown minutes add the broccoli and mushrooms . Cook for another - minutes. . Stir in thai green curry paste, coriander and almond milk. 0. Serve the chicken and veggies on a plate on top of the brown rice uinoa.

29


RECIPES - Meat Eaters DINNER Chilli Con Carne Serves Ingredients: 00g of beef mince cup onion, finely diced cup of tinned peeled tomatoes tbsp. tomato paste tsp. of garlic paste tsp. of paprika fresh chilli, chopped optional tsp. of ground cumin cup of cherry tomatoes, sliced cup of kidney beans tsp. of coconut oil cup brown rice uinoa uncooked * Low carb option Replace rice uinoa with cups spinach leaves zucchini spaghetti green veggies. Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes. Directions - Chilli Con Carne: . lace a pan over a medium heat with a coconut oil in the pan. . lace beef mince and onion in the pan and cook till golden brown 3. Add tinned tomatoes, garlic paste, paprika, cumin, cherry tomatoes and kidney beans to the mix. . Reduce the heat so that the mix starts to simmer. Stir regularly . Simmer the chilli con carn for 0 mins until the kidney beans begin to soften. hen they are soft the meal is ready. Serve on top of cooked rice uinoa.

Herb Coated Fish Fillet with Brown Rice/Quinoa & Veggies Serves Ingredients: 0g white fish fillet egg zucchini chopped carrot copped cup of uncooked uinoa akes tbsp. mixed herbs lemon s ueezed tbsp. coconut oil cup of brown rice uinoa uncooked * Low carb option Replace rice uinoa with cups spinach leaves lettuce zucchini spaghetti green veggies Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes. Directions - Fish Fillet: . lace egg in a mixing bowl and whisk up until the egg and the egg white have mixed together. . lace the uncooked uinoa on a plate and mix together with mixed herbs. 3. Dip the fish fillet into the egg mix and cover with the egg batter . lace the batter-covered fillet onto the uinoa mix and coat the fish fillet . lace a pan over a medium heat and place the coconut oil into the pan. . Lightly steam the zucchini carrot. . hen the pan has reached the desired temperature place the fish fillet in and cook until golden brown then ip. Cook until the other side is golden brown. . Serve the herb coated fish fillet on a bed of rice and s ueeze the lemon on top. Serve.

30


RECIPES - Meat Eaters SNACKS Green Smoothie

Berry Smoothie

Serves Ingredients: cup of spinach leaves green apple lime juiced tbsp. natural low sugar yoghurt cup of chilled water kale Leaf optional

Serves Ingredients: cup of spinach leaves cup of berries fresh or frozen lime juiced tbsp. natural low sugar yoghurt cup of chilled water kale leaf optional

Directions: . ut all ingredients into a blender . Blend until smooth and serve

Directions: . ut all ingredients into a blender . Blend until smooth and serve

Salmon Seaweed Wraps Serves Ingredients: seaweed sushi sheets lemon can of tinned salmon g Âź avocado - tsp. cottage cheese cup spinach leaves cup cherry tomatoes - chopped Directions: . S ueeze lemon juice on seaweed sheets to soften them. . ut avocado cottage cheese on first in a line up the middle of the sheet. leaving a gap at the end to roll up , then add salmon, chopped tomato spinach. 3. S ueeze more lemon all over then wrap!

Healthy Rice cakes Serves Ingredients: un avoured rice cakes - tbsp. cottage cheese or avocado cup cherry tomatoes halved Directions: . Evenly spread the cottage cheese over the rice cakes . lace cherry tomatoes evenly around the rice cakes.

31


RECIPES - Meat Eaters SNACKS Egg Muffins Serves adjust amounts to suit - depends on how many serves you want to make in advance Ingredients: eggs g pumpkin grated tsp. basil paste small chopped onion tsp. garlic paste or garlic clove crushed tbsp. cottage cheese tsp. mustard powder medium zucchini grated Approx. tsp. coconut oil to grease tins Directions: . .

3. .

.

reheat oven to 0 C hisk eggs in a large mixing bowl then add grated pumpkin, grated zucchini, chopped onion, garlic, basil, cottage cheese, and mustard powder and mix well. Spoon mixture into lightly greased muffin tins with coconut oil . Bake for approx 0 mins or until golden brown. eep your eye on them so they don’t burn! Serve warm or store in fridge or freezer.

Apple Muffins Serves adjust amounts to suit - depends on how many serves you want to make in advance Ingredients: . cups almond meal tsp baking soda tbsp. raw honey - tbsp. cinnamon the more the better I think! - tbsp. stevia depends on how sweet you want them eggs whisked green apple, peeled and grated Almond silvers optional for topping scoops of low carb protein powder inch of salt Approx. tsp. coconut oil to grease tins Directions: . .

3. .

.

reheat oven to 0 C non fan-forced lace almond meal, baking soda, cinnamon, stevia and protein powder in in a large mixing bowl and mix well. Add apple, honey and eggs to mixture and combine well. Spoon mixture into lightly greased muffin tins, if easier shape them into balls with your hands, sprinkle almond slivers over top optional and bake for approx minutes. Check after 0 mins . eep your eye on them so they don’t burn! Serve warm or store in fridge or freezer.

32


RECIPES - Vegetarian BREAKFAST Spinach & Pear Omelette

Cottage Cheese Omelette

Serves Ingredients: eggs whites, whole egg cup washed spinach leaves pear, thinly sliced or diced tsp. coconut oil

Serves Ingredients: eggs whites, whole egg tbsp. cottage cheese tsp. coconut oil

Directions: . Lightly grease a frying pan with coconut oil. . our eggs into pan. 3. Spread spinach and pear evenly over pan. . Cook until eggs whiten, then ip or put under grill. . Serve hot.

Directions: . Lightly grease a frying pan with coconut oil. . Mix eggs and cottage cheese in a bowl and pour into pan. 3. Cook until eggs whiten, then ip or put under grill. . Serve hot.

Quinoa Banana Bowl Blueberry and Banana Protein Pancakes Serves Ingredients: scoop protein powder approx. dash of almond milk if needed 3 cup almond meal whole egg egg white small banana mashed cup berries tbsp. natural yogurt tsp. coconut oil

3 cup

Directions: . Mix almond meal and eggs in a bowl until it’s a smooth consistency . Add banana and berries and mix. If mixture seems too dry add a dash of almond milk. 3. Heat up frying pan to medium heat, grease pan with coconut oil, then add the mixture to pan. It should make 3 small pancakes. . Once bubbling in top, should take -3 minutes, turn pancakes over and they should be a nice brown tinge. . Cook for a further -3 minutes . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Serves Ingredients: cup of uinoa cup of water tbsp of LSA small banana dash of almond milk unsweetened cup of sliced almonds optional pinch of cinnamon as much as you desire Directions: . Thoroughly wash the uinoa in water. . lace cup of water in a saucepan and bring to the boil. 3. Add the uinoa to the water. Cover with a lid and reduce the heat to allow the uinoa to simmer for 0- 0 mins or until smooth and creamy. . Turn off the heat and allow the uinoa to sit for a further 0 mins. . Scoop the uinoa into a bowl and add the almond milk. . Chop up the banana and place it on top of the uinoa along with the sliced almonds and LSA. . Sprinkle cinnamon on top if desired.

33


RECIPES - Vegetarian BREAKFAST Quinoa Blueberry Bowl

Quinoa Smash Bowl

Serves Ingredients: cup of uinoa cup of water tbsp. of LSA cup of blueberries Dash of almond milk unsweetened cup of sliced almonds pinch of cinnamon as much as you desire

Serves Ingredients: cup of uinoa can add more if needed cup of water add more if needed tbsp. of LSA Dash of almond milk unsweetened cup of natural yogurt cup of sliced almonds cup of blueberries cup of chopped Strawberries pinch of cinnamon as much as you desire

Directions: . Thoroughly wash the uinoa in water. . lace cup of water in a saucepan and bring to the boil. 3. Add the uinoa to the water. Cover with a lid and reduce the heat and simmer for 0- 0 mins or until smooth and creamy. . Turn off the heat, stir and allow the uinoa to sit for a further 0 mins. . Scoop the uinoa into a bowl and add desired amount of almond milk. . lace the Blueberries and sprinkle LSA and sliced almonds on top. Stir through gently if desired. . Sprinkle cinnamon on top of desired.

Directions: . Thoroughly wash the uinoa in water. . lace cup of water in a saucepan and bring to the boil. Add more water if you added extra uinoa. 3. Add the uinoa to the water. Cover with a lid and reduce the heat to allow the uinoa to simmer for 0- 0 mins or until smooth and creamy . Turn off the heat and allow the uinoa to sit for a further 0 mins. . Scoop the uinoa into a bowl and add the almond milk. . lace the Blueberries, Strawberries, chopped almonds and LSA on top of the uinoa along with the Natural Yogurt. Stir through gently if desired. . Sprinkle cinnamon on top of desired.

34


RECIPES - Vegetarian BREAKFAST Coconut Pancakes with Yoghurt

Banana and Chia Seed Pancakes

Serves Ingredients: 3 cup of almond meal whole egg egg white scoop low carb protein powder approx. cup tbsp of cottage cheese Dash of almond milk if needed cup of shredded coconut - tbsp. natural yogurt tsp. coconut oil

Serves Ingredients: . tbsp. chia seeds whole egg egg white scoop low carb protein powder approx. cup small banana, mashed Dash of almond milk if needed tsp. ground cinnamon - tbsp. natural yogurt tsp. coconut oil

3

Directions: . Combine all the ingredients except the yoghurt into a bowl and mix well. . If mixture seems too dry, add almond milk until desired mixture texture is reached. 3. Bring pan to medium heat, grease pan with coconut oil then pour pancake batter into 3 small pancakes and cook until golden brown. lip. should take -3 mins each side . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Apple and Cinnamon Pancakes Serves Ingredients: 3 cup of almond meal whole egg egg white scoop protein powder approx. dash of almond milk if needed tsp. ground cinnamon peeled and chopped apple - tbsp. natural yogurt tsp. coconut oil

3 cup

Directions: . Combine all the ingredients except the yoghurt into a bowl and mix well. . If mixture seems too dry, add a dash of almond milk. 3. Bring pan to medium heat, grease pan with coconut oil then pour pancake batter into 3 small pancakes and cook until golden brown. lip Should take -3 mins each side . . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

3

Directions: . lace chia seeds in a bowl with a cup of water and soak for at least 0 minutes stirring a couple of times. The chia seeds will absorb the water and swell into a pudding type of constency. . Combine all ingredients including chia seeds in a mixing bowl . 3. If mixture seems too dry, add a dash of almond milk. . Bring pan to medium heat, grease pan with coconut oil then pour pancake batter into 3 small pancakes and cook until golden brown. lip. Should take -3 mins each side . Serve the pancakes topped with natural yogurt and a sprinkle of cinnamon.

Sweet potato & pumpkin omelette Serves Ingredients: eggs whites, whole egg cup grated sweet potato cup grated pumpkin tsp. coconut oil Directions: . Lightly grease a frying pan with coconut oil. . Mix grated vegetables with eggs in a bowl and pour into pan. 3. Cooke eggs until they whiten and turn a golden brown colour then ip to do the other side,or put under grill. . Serve hot.

35


RECIPES - Vegetarian Vegetarian Mixed Salad

LUNCH Vegetarian Beetroot Salad Serves Ingredients: beetroot, peeled and diced steamed if you like cup of pumpkin, diced cup of sweet potato, diced tbsp. of pumpkin seeds 0 walnuts cups of spinach leaves or lettuce, washed tbsp. cottage cheese lemon s ueezed Directions: . rease pan with coconut oil and place over a medium heat . Add diced sweet potato and pumpkin - cook for min or until soft. 3. lace spinach leaves lettuce, walnuts, pumpkin seeds beetroot in a bowl. Add the cooked sweet potato and pumpkin. Mix lightly. . Serve then spread cottage cheese evenly over the salad and add s ueezed lemon juice.

Vegetarian Sweet Potato Salad Serves Ingredients: cup sweet potato - peeled diced * Leave out to lower the carbs. cup broccoli - head diced into small chunks clove minced garlic tsp. garlic paste cup of green beans chopped - cups of spinach leaves or lettuce, washed cup of cherry tomatoes tsp. coconut oil tsp. olive oil optional s ueezed lemon optional Directions: . rease pan with coconut oil and place over a medium heat . Add diced sweet potato cook for min or until soft, then add broccoli, green beans and garlic. Cook for another mins. 3. lace spinach leaves and cherry tomatoes in a bowl. Add the cooked sweet potato, broccoli and green beans. Mix lightly. . Drizzle olive oil and lemon on top if desired.

Serves Ingredients: celery stalk, thinly sliced cup sliced almonds cups of spinach or lettuce, washed 3 cup of chickpeas, raw or roasted cup of broccoli, steamed or roasted cup of red onion, very thinly sliced tsp. garlic paste or crushed garlic clove of avocado sliced. Salad dressing balsamic vinegar olive oil coconut oil with lime lemon etc - optional. Directions: . If you want to cook the chickpeas and broccoli Heat a pan over a medium heat and add tsp. of coconut oil. Add chickpeas and broccoli to the pan and fry until they’re lightly browned. . lace the spinach or lettuce, celery, sliced almonds, red onion in a mixing bowl. 3. Add the chickpeas, broccoli, avocado, and garlic to the salad. Mix gently. . Serve and add a dressing if desired.

Vegetarian Chickpea Salad Serves Ingredients: cup of chickpeas rinsed raw or cooked cups of spinach leaves or lettuce, washed cup of cherry tomatoes cut into uarters tbsp. cottage cheese heaped avocado - cut into thin slices lemon s ueezed tsp. coconut oil tsp. dried oregano tsp. or to taste of Herbamare or sea salt . Salad dressing balsamic vinegar olive oil coconut oil with lime lemon etc - optional Directions: . If you decide to cook the chickpeas lightly grease a pan with coconut oil and place over a medium heat. . lace the chickpeas in the pan and cook until golden. 3. lace chickpeas into a bowl. Add spinach, tomatoes, oregano, s ueezed lemon juice and olive oil. Mix lightly. . Add cottage cheese and avocado to the top of the salad. Add Herbamare, sea salt or dressing for taste. 36


RECIPES - Vegetarian DINNER Simple Mexi Bowl – Vegetarian

Veggie Burgers

Serves Ingredients: cup brown rice uncooked cup cooked black beans heaped tbsp. organic low sugar salsa sliced avocado cup of spinach leaves tbsp. cottage cheese if desired * Low carb option Replace rice with an extra cup of spinach leaves OR cup of zucchini spaghetti green veggies.

Serves Ingredients: tbsp. brown onion, grated red capsicum, grated cup canned lentils rinsed cup axseed, ground cup almonds or walnuts, crushed ¼ cup shredded carrots cup shredded celery remove veins with a veggie peeler garlic clove crushed or tsp. garlic paste tbsp. fresh parsley, chopped tbsp. coconut oil tsp. coconut aminos or tamari sauce tsp. tomato paste tsp. dried oregano tsp. dried basil ¼ tsp. curry powder tsp. ground black pepper cups of spinach or lettuce, washed cup of cherry tomatoes, sliced lemon

Directions: . lace a small saucepan with cups of water over a high heat. . lace rice in a fine strainer and wash under the tap to remove any chaff or starchy residue. 3. Bring the water to boil. . lace rice in saucepan and stir. Bring the rice to a gentle simmer. . Cover saucepan with a lid and turn the heat back to low. Don’t remove the lid until the rice is cooked . Cook for 30 0 mins depending on the particular type of brown rice you are using. Be sure to check rice regularly to avoid over cooking. . Turn off the heat, remove the lid and drain the rice. luff the rice with a fork and allow to dry for a few minutes. . lace spinach leaves on a plate then add the rice, black beans, organic salsa avocado add cottage cheese on top if desired.

Directions: . reheat oven to 0C. . lace lentils in a bowl and mash them. 3. Using your hands combine all of the ingredients except spinach lettuce, cherry tomatoes lemon . . If you have time you can leave the ingredients to sit for an hour so the avours mix together. . Lightly grease a baking tray with coconut oil. . Using your hands mould the mixture into small burger size portions. . Bake for to 30 minutes. lip at the 0 minute mark but be very careful when ipping as the burgers are still uite delicate. . Serve on a bed of spinach or lettuce and cherry tomatoes. S ueeze lemon on top.

37


RECIPES - Vegetarian DINNER Thai Green Tempeh with Quinoa/Brown Rice - Serves Ingredients: cup crumbled tempeh coconut oil cup of broccoli cut into small pieces bunch of boc choy , cut finely cup of mushrooms, chopped tbsp. thai green curry paste bunch coriander optional tsp. of garlic chopped or garlic paste cm piece of ginger, chopped finely cup brown rice or cup of uinoa uncooked cup almond milk * Low carb option replace rice or uinoa with green veggies or zucchini spaghetti. Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes. Directions – Tempeh and Veg: . Cut up the broccoli and bok choy . Heat frying pan wok up to medium to hot temperature and add a dash of coconut oil 3. Add the chillies, ginger and garlic cook for mins. . Add the tempeh stir. . Once tempeh is starting to brown minutes add the broccoli mushrooms. . Cook for another - minutes. . Stir in thai green curry paste, coriander almond milk. . Serve on brown rice uinoa.

Tempeh Stack Serves Ingredients: medium portobello mushroom caps stalks removed cup of tempeh cup of brown onion, diced red capsicum, diced Âź cup of asparagus diced cup of cherry tomatoes sliced heaped tbsp. cottage cheese tsp. coconut oil tsp. paprika tsp. garlic paste - garlic clove tsp. onion powder - tbsp. coconut aminos tamari sauce. * Optional carbs cup brown rice or uinoa uncooked - Serve mushrooms on top. Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes. Tempeh Stack Directions: . re-set the grill to a med-high heat . rease a non-stick pan with coconut oil place over a medium heat. 3. Add diced onion, capsicum, asparagus, tempeh, paprika, garlic and onion powder to the pan cook until the vegetables become soft and the tempeh is browned. . Lightly grease a small baking tray with coconut oil place the portobello mushroom caps with the eshy part facing up. . On top of the mushroom caps place the sliced cherry tomatoes, tempeh mixture cottage cheese. . lace on baking trays under the grill for minutes or until brown, then serve.

38


RECIPES - Vegetarian DINNER Sweet Potato, Mushroom, and Leek Patties Serves Ingredients: cup of sweet potato boiled or steamed cup of mushrooms chopped cup of asparagus chopped cup of leek chopped teaspoon chopped fresh thyme tsp. coconut oil inch of pink salt inch of freshly ground black pepper egg cup almond meal cup of spinach or lettuce cup of cherry tomatoes Directions: . In a mixing bowl mash up the cooked sweet potato. . Add to the bowl the mushrooms, asparagus, leek, thyme, pink salt, pepper and egg. Mix the ingredients together gently. 3. Slowly add the almond meal so that the mix goes from a sticky mixture to a mixture that will hold its shape. You may not need the entire cup of almond meal. Use as much as it takes for the mix to become a more solid consistency. . Using your hands make or more palm size patties . lace a pan over a medium heat and add coconut oil. lace patties on the pan and cook till one side is golden brown then ip. . lace the patties on a plate on a bed of spinach leaves or lettuce and cherry tomatoes.

Tempeh Con Carne Serves Ingredients: cup of tempeh, crumbled cup of a brown onion, finely diced tin of peeled tomatoes tbsp. tomato paste tsp. of garlic paste tsp. of paprika fresh chilli, chopped optional tsp. of ground cumin cup of cherry tomatoes, sliced cup of kidney beans tsp. of coconut oil cup brown rice or uinoa, uncooked * Low carb option replace rice or uinoa with green veggies or zucchini spaghetti. Directions - cooking the rice/quinoa: . lace a small saucepan with cup of water over a high heat. . lace rice uinoa in a fine strainer and wash thoroughly to remove any starchy residue. 3. Bring the water to boil. . lace rice or uinoa in saucepan and stir. Add more water if needed Bring the rice uinoa to a gentle simmer. . Cover saucepan with a lid and turn the heat down. eep the lid on until the rice or uinoa is cooked. . Rice Cook for 30 0 mins depends on the particular type of rice you are using. Be sure not to overcook. uinoa Cook for approx. 0- 0 mins depending on the type of uinoa you are using It should be a creamy smooth texture when ready. . Turn off the heat, remove the lid and drain. luff the rice uinoa with a fork and allow to dry for a few minutes Directions - Tempeh: . lace a pan over a medium heat with a coconut oil in the pan. . lace Tempeh and onion in the pan and cook until golden brown. 3. Add tinned tomatoes, garlic paste, paprika, cumin, cherry tomatoes and kidney beans to the mix. . Reduce the heat so that the mix starts to simmer. Stir regularly . Simmer the Tempeh con carn for 0 mins until the kidney beans begin to soften. hen they are soft the meal is ready. Serve on top of cooked rice uinoa.

39


RECIPES - Vegetarian DINNER Gluten Free Pizza Serves Ingredients: medium size gluten free pizza base tbsp. low salt low sugar pizza sauce cup of sweet potato, finely sliced cup of bean mix cup of mushrooms, sliced cup of cherry tomatoes, sliced red capsicum, chopped Âź cup of cottage cheese tsp. garlic paste *Any other vegetable ingredients you feel like adding! Directions: . reheat oven to 0 degrees celsius. . Spread pizza sauce and garlic evenly over the gluten free pizza base. 3. lace cottage cheese evenly over the pizza. Then place all of the vegetables evenly over the pizza. . lace izza in the oven on a baking tray for 0 mins or until pizza is golden brown.

Zucchini Spaghetti Serves Ingredients: medium zucchini tsp. coconut oil depends on what cooking option you choose Directions: . Using a peeler uliane peeler, carefully pull along the outside edge of the zucchini turning after every pull until the seeds are exposed then discard the seedy part. Cooking Option 1: . In boiling, salted water add a tsp. of coconut oil , cook spaghetti for minutes. . Drain well. Cooking option 2: . Cook spaghetti in a steamer for Drain well.

minutes.

40


RECIPES - Vegetarian SNACKS Green Smoothie

Berry Smoothie

Serves Ingredients: cup of spinach leaves green apple lime juiced tbsp. natural low sugar yoghurt cup of chilled water kale Leaf optional

Serves Ingredients: cup of spinach leaves cup of berries fresh or frozen lime juiced tbsp. natural low sugar yoghurt cup of chilled water kale Leaf optional

Directions: . ut all ingredients into a blender . Blend until smooth and serve

Directions: . ut all ingredients into a blender . Blend until smooth and serve.

Healthy Rice Cakes Serves Ingredients: un avoured rice cakes - tbsp. cottage cheese or avocado cup cherry tomatoes halved Directions: . Evenly spread the cottage cheese over the rice cakes . lace cherry tomatoes evenly around the rice cakes.

41


RECIPES - Vegetarian SNACKS Egg muffins Serves adjust amounts to suit - depends on how many serves you want to make in advance Ingredients: eggs g pumpkin grated tsp. basil paste small chopped onion tsp. garlic paste or garlic clove crushed tbsp. cottage cheese tsp. mustard powder medium zucchini grated tsp. coconut oil to grease tins Directions: . .

3. .

.

reheat oven to 0 C non fan-forced hisk eggs in a large mixing bowl then add grated pumpkin, grated zucchini, chopped onion, garlic, basil, cottage cheese, and mustard powdwer and mix well. Spoon mixture into lightly greased muffin tins with coconut oil . Bake for approx 0 mins or until golden brown. eep your eye on them to be sure you don’t over cook them. Serve warm or store in fridge or freezer.

Apple muffins Serves adjust amounts to suit - depends on how many serves you want to make in advance Ingredients: . cups almond meal tsp. baking soda tbsp. raw honey - tbsp. cinnamon the more the better I think! - tbsp. stevia depend on how sweet you want them eggs whisked green apple, peeled and grated Almond slivers optional for topping scoops of low carb protein powder inch of salt tsp. coconut oil to grease tins Directions: . .

3. .

.

reheat oven to 0 C non fan-forced lace almond meal, baking soda, cinnamon, stevia and protein powder in in a large mixing bowl and mix well. Add apple, honey and eggs to mixture and combine well. Spoon mixture into lightly greased muffin tins with coconut oil , if easier shape them into balls with your hands, sprinkle almond slivers over top optional and bake for approx minutes Check after 0 mins . eep your eye on them so they don’t burn! Serve warm or store in fridge or freezer.

42


d e in la p x E g in in a r T r u o Y At Home Training You will notice throughout the 30 day exercise plan that there are Beginner Home workouts - all of these workouts can be done at home as well as the gym. However there are a few small pieces of e uipment you’ll need in order to facilitate your training. hen picking weights it’s important to choose a weight that is suitable yet challenging. et a professional to help you pick the right weights for you. • A oor mat • ettle bells ie kg 0kg or kg kg • medicine ball 3 - 0kg • medium to large swiss ball depending on what is most suitable for your height plate weight - 0kg - This is optional as the exercises that re uire a plate may also be done with a kettle bell.

* These can easily be found at a local fitness/gym store or online.

If you’re finding the workouts too easy... Everyone has different levels of fitness strengh. In order to progress it’s important to push yourself! If you are finding the workouts too easy you can uite easily make them more difficult by increasing the reps, weight, and or decreasing your rest time!

If you would like to do the “Beginner / At Home” workouts but find them too easy... A lot of the Advanced ym workouts can be done at home too, but some of them you will need gym e uipment. eel free to pick and choose workouts to construct your own program that suits you or have a look at some of the Bonus orkouts!

Be sure to watch my Exercise Tutorial videos on my 30 Day Ab Shred website in the members section! WWW.30DAYABSHRED.COM.AU 43


Your Training Explained How to make your abs visible Achieving a toned at stomach or a shapely two main factors being

pack is the combination of a few things with the

. Appropriate diet . Appropriate exercise My 30 Day Ab shred is the program I personally do to target and define my mid section. Simply doing ab or core exercises exclusively everyday is unrealistic and is not the best way to get the results you want. My approach to achieving a great mid section is more holistic. hat I have found to get the best results is combining strength sessions that target specifically your abs and core coupled with circuit training that works your whole body and appropriate rest.

Reps, Sets, Rounds – What are they? Reps: How many times you perform an exercise eg.

reps of bicep curls.

With ab exercises (unless stated), 1 rep is when both sides are complete. ie. When it says 15 reps of bicycle crunches you have to crunch to both your right side and your left side to complete 1 rep. Sets: set is lot of reps. Eg. Doing reps of bicep curls is set. It may look like this x of bicep curls which means sets of reps. Rounds: enerally used in a circuit. You may do different exercises one after the other them times, which is rounds.

do

Circuits – HIIT (High Intensity Interval Training) HIIT Circuits have been shown to be one of the most effective methods for shredding fat. The idea of a HIIT circuit is very simple. You take a handful of exercises put them together. You perform each exercise at high intensity and keep the rest between exercises to a minimum. enerally HIIT Circuits involve core, cardiovascular and resistance training in the one workout. This is the reason they as so effective. The idea behind a HIIT Circuit is to really push yourself. You want to keep your heart rate up throughout the session. This will ensure your success and really bring out that amazing mid section.

When choosing weights for your workouts, make sure you pick a weight that is suitable yet challenging. It’s important that you can perform each exercise with good technique. 44


Warm up/Warm down/Stretches It’s important to warm up before you exercise as it prepares your body for the work load you’re about to put on it. It increases blood ow, reduces the chances of muscle injury and increases impulse speed between your brain and your nerves. arm down stretching after your workouts help your muscles to relax and restore exibility to tightened, shortened muscles. It’s also great to stretch on your rest days. Before you start your work out I recommend performing the suggested warm ups ull body stretch of at least one stretch per body part, then straight into

minutes of jumping jacks,

running on the spot, static high knees, hip openers. min - jumping jacks mins - running on the spot min - static high knees alternating between right and left leg min - hip openers alternating between right and left leg

UPPER BODY STRETCHES Forearms / Wrists

Hold 5-10 se each st cs retch. Perform times. 3

45


Shoulders

Pull your ss your arm acro el til you fe n u t s e h c through it stretch ulders your sho

Triceps

Put one arm behind your head & p ush down on your elb with your othe ow r arm to stretch you r triceps

46


Chest

Gently t ins push aga ntil the wall utretch ts you feel ih your throug t ches

Chest / Shoulders / Biceps

Interloc

k

p o

o o

Link hands b eh your kn ind ees gently p & ull upward

47


Lats / Obliques / Back Stretch en lean up tall th e gently id s r u o y to opposite r u o y g pullin l hould fee s u o Y . m ar your this down sides

Link han d behind y s knees & our arched b with an ack pull upw gently ard to stretch your ba ck

48


Trunk

Gently r upper u o y t s i w t side to m o r f y d o b e keeping l i h w e d i s and your hips legs still

Neck

Gently warm up your neck by tilting y our head on each s ide, look up & down & look from side to side

49


50


LOWER BODY STRETCHES Quads

r Hold you sh foot & pu ntil back u your leg tretch s t i l e e f you our through y quad.

Hips / Quads While keeping your bod y upright put one kn ee out in front & push your hips forward until you feel it stretch thro ugh your hip & quad

51


Groin

t Place fee el & pe together ard with w t u o t e e your f le using i h w s d n ly your ha s to gent w o b l e r rd you ees towa n k r u o y push d. the groun back ep your e k o t y r T straight.

52


Calves To stretch your calf m uscle push forwa rd while keeping yo ur back leg fairly straig ht. The fur ther forward yo u push the more inten se the stretch!

Full Body Stretch This stretch is great fo r opening up your b ack, neck, chest, hips & shoulders & stretc hes out your calves & hamstrings!

53


Hamstrings

Bend one ur knee & put yo tly in other leg sligh ith your foot w u o y f o t n o fr o o o fl your hands to bent leg with mstring of stretch the ha the other leg

While keeping your ba ck straight , gently lean forward towards your foot unt il you fe el it stretch through your hamstri ngs

54


Back / Glutes / Neck

Put one fo ot over your knee & twist aroun d to look over your shoulder. U se your uppe r arm to pu sh your leg across your body. You should fee l this acros s your glute & back.

Hamstrings / Glutes

fl t o o o o o i

o

to p t to o t i o ti t

55


Hamstrings / Glutes Gently pull your le g towards yo ur chest to fee la stretch thro ug your hamst h ring & glute

Hold each stretch for approximately 5-10 seconds! 56


WARM UP EXERCISES Jumping Jacks

m Perforng Jumpifor 1 Jacksin m

Running On The Spot

Run on the spot for 2 mins

57


Static High Knees

m Perfor igh H Static for 1 Kneesin m Keep your core & glutes ti while liftin ght knees up t g your o your hands.

58


Perform Hip Openers for 1 min

Hip Openers

Keep your core tight while lifting your knee up & out to the side then return to start position before doing the other side. - You may need to hold onto something for balance!

59


30 Day Meal & Exercise Plan DAY 1 MEALS - MEAT EATERS BREAKFAST Banana and chia seed pancakes

SNACK

LUNCH

SNACK

reen Smoothie

Chicken and sweet potato salad

DINNER

Healthy rice cakes

Chili con carne

MEALS - VEGETARIAN BREAKFAST Banana and chia seed pancakes

SNACK

LUNCH

SNACK

reen Smoothie

egetarian sweet potato salad

DINNER

Healthy rice cakes

Sweet potato, mushroom and leek patties

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BICYCLE CRUNCH (EASY) -

reps x

sets

BICYCLE CRUNCH (HARD) -

reps x

sets rest

FIGURE 8

0 reps x 3 sets

MOUNTAIN CLIMBERS -

seconds rest in between sets min and

seconds in between sets

min rest in between sets

reps x 3 sets 30 seconds rest in between sets

ELBOWS AND TOES PLANK

30 second hold x 3 sets 30 seconds rest in between sets

STANDARD SIDE PLANK

second hold x 3 sets 30 seconds rest in between sets

COOL DOWN

ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

30 reps x

SWISS BALL KNEE TO CHEST DUMBBELL WOOD CHOP

0 reps x reps x

REVERSE BENCH KNEE RAISES HANGING KNEE RAISES LAYING KNEE TWISTS COOL DOWN

sets

seconds rest in between sets sets

times

0 reps x

0 reps x 3 sets 0 reps x 3 sets

seconds rest in between sets

on left side sets

on right side

seconds rest.

min rest in between sets

seconds rest in between sets seconds rest in between sets

ull body stretch.

60


DAY 2 MEALS - MEAT EATERS BREAKFAST

SNACK

Coconut pancakes with yogurt

LUNCH

Berry Smoothie

SNACK

Turkey balls and cottage cheese salad

Apple muffins

DINNER luten free pizza

MEALS - VEGETARIAN BREAKFAST

SNACK

Coconut pancakes with yogurt

LUNCH

Berry Smoothie

SNACK

egetarian chickpea salad

Apple Muffins

DINNER Tempeh con carne

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x

SWISS BALL PELVIC TILT

reps x

SWISS BALL KNEE TO CHEST STRICT CRUNCH

seconds rest in between sets

0 reps x 3 sets

0 reps x

ELBOWS AND TOES PLANK

min rest in between sets

sets

reps x 3 sets

RUSSIAN TWIST (EASY) COOL DOWN

sets

min

seconds rest in between sets

min rest in between sets sets

min rest in between sets

Hold plank for as long as possible x sets

min rest in between

ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BUTTERFLY KICKS

0 reps x

sets

min

LYING LEG CROSSOVERS

0 reps x

FIGURE 8

min rest in between sets

0 reps x 3 sets

GRASS HOPPERS

reps x 3 sets

sets

seconds rest in between sets min

seconds rest in between sets

seconds rest in between sets

EXTENDED ARM CRUNCH - 0 reps x 3 sets

min rest in between sets

ELBOW AND TOES PLANK - Hold plank until failure x 3 sets COOL DOWN

min rest in between sets

ull body stretch

61


DAY 3 MEALS - MEAT EATERS BREAKFAST

SNACK

uinoa smash bowl

banana, walnuts

LUNCH egetarian chickpea salad

SNACK Salmon seaweed wraps

DINNER Sweet potato, mushroom and leek patties

MEALS - VEGETARIAN BREAKFAST

SNACK

uinoa smash bowl

banana, walnuts

LUNCH egetarian beetroot salad

SNACK Egg Muffins

DINNER Tempeh stack

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot, static high knees, hip openers. 8 rounds with 2 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) KETTLE BELL SWING x 0 KETTLE BELL FRONT SQUAT x 0 SIT THROUGH x 0 one rep is one side LUNGE x 0 one rep is on one side COOL DOWN

ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes of

jumping jacks, running on the spot, static high knees, hip openers. 8 rounds with 2 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) KETTLE BELL SWING x 0 KETTLE BELL FRONT SQUAT x 0 SIT THROUGH x 0 one rep is one side LUNGE x 0 one rep is on one side COOL DOWN

ull body stretch

62


DAY 4 MEALS - MEAT EATERS BREAKFAST Sweet potato and pumpkin omelette

SNACK reen smoothie

LUNCH

SNACK

DINNER

Healthy rice cakes

Lime chili chicken salad

LUNCH

SNACK

DINNER

egetarian mixed salad

Healthy rice cakes

Turkey and lettuce cups

MEALS - VEGETARIAN BREAKFAST Sweet potato and pumpkin omelette

SNACK reen smoothie

Simple mexi bowl

REST DAY

63


DAY 5 MEALS - MEAT EATERS BREAKFAST

SNACK

Blueberry and banana pancakes

LUNCH

Egg muffins

SNACK

Chicken pattie and pumpkin salad

Salmon seaweed wraps

DINNER ortobello stack

MEALS - VEGETARIAN BREAKFAST

SNACK

Blueberry and banana pancakes

LUNCH

Egg muffins

SNACK

egetarian sweet potato salad

reen smoothie

DINNER eggie burgers

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x

BICYCLE CRUNCH (EASY) BUTTERFLY KICKS

sets

0 reps x

0 reps x 3 sets

min rest in between sets sets

seconds rest in between sets

min rest in between sets -

rep is complete when both

feet have kicked LYING LEG CROSS OVERS V–UP (EASY) FIGURE 8

reps x 3 sets

min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets 0 reps x

sets 30 seconds rest in between sets

MOUNTAIN CLIMBERS COOL DOWN

0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

SWISS BALL OBLIQUE ROLL SWISS BALL LEG RAISES

sets

0 reps x

sets

0 reps x 3 sets

SWISS BALL STRAIGHT ARM TWIST SWISS BALL SINGLE LEG LIFTS COOL DOWN

min rest in between sets min rest in between sets min rest in between sets

0 reps x 3 sets

0 reps x 3 sets

min rest in between sets

min rest in between sets

ull body stretch

64


DAY 6 MEALS - MEAT EATERS BREAKFAST

SNACK

uinoa banana bowl

LUNCH

reen Smoothie

SNACK

Smoked salmon salad

DINNER

Healthy rice cakes

Thai green chicken mince with uinoa brown rice

MEALS - VEGETARIAN BREAKFAST

SNACK

uinoa banana bowl

LUNCH

reen Smoothie

SNACK

egetarian chickpea salad

DINNER

Heathy rice cakes

Thai green tempeh with uinoa brown rice

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOWS AND TOES PLANK V-UP (EASY)

0 reps x

min or until failure x 3 times

sets

secs rest in between each set.

min rest between sets

DUMBBELL WOOD CHOP (can be done using a plate)

0 reps x

sets -

sets on each side

seconds rest inbetween sets SWISS BALL CRUNCH

reps x 3 sets

SWISS BALL STRAIGHT ARM TWIST REVERSE CRUNCH COOL DOWN

0 reps x

seconds rest in between sets reps x 3 sets 30 seconds rest in between sets

sets 30 seconds rest in between sets

ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL UPWARD CRUNCH V–UP (HARD)

30 reps x

sets

CABLE PULLDOWN CRUNCH CABLE TORSO TWIST

reps x

OVERHEAD MED BALL SLAMS MOUNTAIN CLIMBERS COOL DOWN

reps x

sets

min rest between sets

min rest in between sets reps x 3 sets sets

min rest in between sets

min rest in between sets -

reps x 3 sets

sets on each side

min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

65


DAY 7 MEALS - MEAT EATERS BREAKFAST

SNACK

Cottage cheese omelette

Banana 0 almonds

LUNCH egetarian sweet potato salad

SNACK Apple muffins

DINNER Chicken lean red meat veggie stir fry with zucchini spaghetti

MEALS - VEGETARIAN BREAKFAST

SNACK

Cottage cheese omelette

Banana 0 almonds

LUNCH egetarian beetroot salad

SNACK Apple muffins

DINNER luten free healthy pizza vegetarian

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes

of jumping jacks, running on the spot, static high knees, hip openers. 6 rounds with 2 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) ETTLE BELL SUMO DEAD LI T HI H ULL x 0 AIR S UAT x 0 BUR EES x 0 ANKLE TAP x 0 COOL DOWN

each side ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes

of jumping jacks, running on the spot, static high knees, hip openers. 6 rounds with 2 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) ETTLE BELL SUMO DEAD LI T HI H ULL x 0 AIR S UAT x 0 BUR EE x 0 ANKLE TAP x 0 COOL DOWN

each side ull body stretch

66


DAY 8 MEALS - MEAT EATERS BREAKFAST Apple and cinnamon pancakes

SNACK Berry smoothie

LUNCH Chicken and sweet potato salad

SNACK Healthy rice cakes

DINNER Herb coated fish fillet with brown rice

MEALS - VEGETARIAN BREAKFAST Apple and cinnamon pancakes

SNACK Berry smoothie

LUNCH

SNACK

egetarian mixed salad

Healthy rice cakes

DINNER Sweet potato, mushroom and leek patties

REST DAY

67


DAY 9 MEALS - MEAT EATERS BREAKFAST

SNACK

uinoa blueberry bowl

LUNCH

Egg muffins

SNACK

Turkey balls and cottage cheese salad

DINNER

Salmon seaweed wraps

Chicken mexican bowl

MEALS - VEGETARIAN BREAKFAST

SNACK

uinoa blueberry bowl

LUNCH

banana walnuts

SNACK

egetarian sweet potato salad

DINNER

Egg muffins

Tempeh con carne

BEGINNER / HOME WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x

sets

SWISS BALL UPWARD CRUNCH BUTTERFLY KICKS PLANK PUSH UPS PLANK TWIST COOL DOWN

reps x

0 reps x 3 sets

0 reps x 3 sets

sets

min rest in between sets

min rest in between sets

0 reps x 3 sets

PLANK SIDE KNEE RAISE

seconds rest in between sets

min rest in between sets

seconds rest in between sets

reps x 3 sets

seconds rest in between sets

ull body stretch

ADVANCED / GYM WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. REVERSE BENCH STRAIGHT LEG RAISES REVERSE CRUNCH

reps x

sets

SIDE PLANK ROW

SIDE PLANK ROTATION x COOL DOWN

reps x

0 reps x

sets

sets

0 seconds rest in between sets

seconds rest in between sets

RUSSIAN TWIST (HARD) - 30 reps x 3 sets SINGLE ARM CABLE TWIST

reps x

min rest in between sets

sets

times on each side -

times on each side -

times until failure rest for

min rest in between sets

min rest in between sets

min 30 seconds in between sets

ull body stretch

68


DAY 10 MEALS - MEAT EATERS BREAKFAST

SNACK

Spinach and pear omelette

reen smoothie

LUNCH

SNACK

egetarian chickpea salad

Healthy rice cakes

LUNCH

SNACK

egetarian chickpea salad

Healthy rice cakes

DINNER Chili con carne

MEALS - VEGETARIAN BREAKFAST

SNACK

Spinach and pear omelette

reen smoothie

DINNER Tempeh stack

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BUTTERFLY KICKS – 0 reps x 3 sets 30 seconds rest in between sets LYING LEG CROSS OVERS REVERSE CRUNCH

reps x 3 sets

BICYCLE CRUNCH (EASY) RUSSIAN TWIST (EASY) V – UP (EASY) COOL DOWN

0 reps x 3 sets 30 seconds rest in between sets 0 reps x

min rest in between sets sets

0 reps x 3 sets

seconds rest in between sets seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

REVERSE BENCH KNEE RAISES HANGING KNEES TO ELBOWS CABLE TORSO TWIST V – UP (HARD)

reps x

30 reps x 3 sets

sets

min rest in between sets

0 reps x reps x sets

sets

sets

min rest in between sets

times on each side -

min rest in between sets

min rest in between sets

WALKING LUNGE PLATE TWIST - 0 reps x 3 sets COOL DOWN

min rest in between sets

min rest in between sets

ull body stretch

69


DAY 11 MEALS - MEAT EATERS BREAKFAST Banana and chia seed pancakes

SNACK Egg muffins

LUNCH Turkey and lettuce cups

SNACK Apple muffins

DINNER luten free pizza

MEALS - VEGETARIAN BREAKFAST Banana and chia seed pancakes

SNACK Egg muffins

LUNCH egetarian beetroot salad

SNACK Apple muffins

DINNER Simple mexi bowl

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot, static high knees, hip openers. 6 rounds with 2 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) SINGLE ARM UPRIGHT ROW x 0 each arm AIR SQUAT x KETTLE BELL SWING x 0 WIDE LEG SQUAT x COOL DOWN

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes

of jumping jacks, running on the spot, static high knees, hip openers. 6 rounds with 2 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) SINGLE ARM UPRIGHT ROW x

each arm

AIR SQUAT x KETTLE BELL SWING x WIDE LEG SQUAT x COOL DOWN

ull body stretch

70


DAY 12 MEALS - MEAT EATERS BREAKFAST Coconut pancakes with yogurt

SNACK banana, 0 almonds

LUNCH Chicken pattie and pumpkin salad

SNACK Salmon seaweed wraps

DINNER Sweet potato, mushroom and leek patties

MEALS - VEGETARIAN BREAKFAST Coconut pancakes with yogurt

SNACK banana, 0 almonds

LUNCH egetarian mixed salad

SNACK reen smoothie

DINNER eggie burgers

REST DAY

71


DAY 13 MEALS - MEAT EATERS BREAKFAST

SNACK

uinoa smash bowl

LUNCH

reen smoothie

Smoked salmon salad

SNACK

DINNER

Healthy rice cakes

Lime chili chicken salad

SNACK

DINNER

MEALS - VEGETARIAN BREAKFAST uinoa smash bowl

SNACK

LUNCH

reen smoothie

egetarian sweet potato salad

Healthy rice cakes

Thai green tempeh with uinoa brown rice

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BICYCLE CRUNCH (HARD) GRASS HOPPERS

0 reps x

0 reps x

LYING KNEE TWISTS

sets

0 reps x

sets

seconds rest in between sets

min rest in between sets

sets

min rest in between sets

RUSSIAN TWIST (HARD)

0 reps x 3 sets

V – UP (EASY)

reps x

sets

seconds rest in between sets

V – UP (HARD)

0 reps x

sets

seconds rest in between sets

COOL DOWN

seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOW AND TOES PLANK rest for

x hold until failure hold plank for no longer that

mins 30 seconds

min

PLANK PUSH UPS PLANK LEG LIFT

reps x 0 reps x

sets

min rest in between sets

sets 30 seconds rest in between sets

LYING OBLIQUE CRUNCH - 0 reps x

sets

times on each side 30 seconds rest between sets

MED BALL BRIDGE

0 reps x 3 sets

LYING SUPERMAN

0 reps x 3 sets 30 seconds rest in between sets

COOL DOWN

seconds rest in between sets

ull body stretch

72


DAY 14 MEALS - MEAT EATERS BREAKFAST

SNACK

Sweet potato and pumpkin omelette

LUNCH

Berry smoothie

SNACK

egetarian sweet potato salad

Apple muffins

DINNER ortobello stack

MEALS - VEGETARIAN BREAKFAST

SNACK

Sweet potato and pumpkin omelette

LUNCH

Berry smoothie

SNACK

egetarian chickpea salad

Apple muffins

DINNER luten free healthy pizza vegetarian

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOWS AND TOES PLANK

seconds x 3 sets

seconds rest in between sets

ELBOWS AND TOES PLANK x

times hold plank as long as possible no longer than

minutes.

Minute rest in between holds. PLANK PUSH UPS

0 reps x 3 sets

STANDARD SIDE PLANK LYING SUPER MAN

seconds hold x 3 sets reps x 3 sets

STANDING PLATE TWIST COOL DOWN

min rest in between sets

reps x

seconds rest in between sets

seconds rest in between sets sets

min rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. REVERSE BENCH STRAIGHT LEG RAISES REVERSE CRUNCH

reps x

sets

reps x 3 sets

COOL DOWN

0 seconds rest in between sets

min rest in between sets

seconds rest in between sets

EXTENDED ARM CRUNCH 0 reps x 3 sets ELBOW AND TOES PLANS

sets

seconds rest in between sets

RUSSIAN TWIST (HARD) 30 reps x 3 sets GRASS HOPPERS

reps x

min rest in between sets

x plank until failure no longer than

mins 30 seconds

min rest

ull body stretch

73


DAY 15 MEALS - MEAT EATERS BREAKFAST

SNACK

Blueberry and banana pancakes

Egg muffins

LUNCH Chicken and sweet potato salad

SNACK Salmon seaweed wraps

DINNER Thai green chicken mince with uinoa brown rice

MEALS - VEGETARIAN BREAKFAST

SNACK

Blueberry and banana pancakes

Egg muffins

LUNCH egetarian beetroot salad

SNACK reen smoothie

DINNER Sweet potato, mushroom and leek patties

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. • or each exercise perform as many reps as possible in 0 seconds, then rest for 0 seconds repeat

times. Rest 0 seconds in between each exercise in the circuit.

AIR SQUAT

x 0 seconds s uat 0, seconds rest.

ALTERNATING LUNGE WIDE LEG SQUAT V-UPS

x 0 seconds lunge, 0 seconds rest.

x 0 seconds s uat, 0 seconds rest.

x 0 seconds v-ups, 0 seconds rest.

RUSSIAN TWIST (EASY) COOL DOWN

x 0 seconds twist, 0 seconds rest.

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. • or each exercise perform as many reps as possible in 0 seconds, then rest for 0 seconds repeat

times. Rest 0 seconds in between each exercise in the circuit.

AIR SQUAT

x 0 seconds s uat, 0 seconds rest.

ALTERNATING LUNGE WIDE LEG SQUAT V-UPS

x 0 seconds lunge, 0 seconds rest.

x 0 seconds s uat, 0 seconds rest.

x 0 seconds v-ups, 0 seconds rest.

RUSSIAN TWIST (HARD) COOL DOWN

x 0 seconds twist, 0 seconds rest.

ull body stretch

74


DAY 16 MEALS - MEAT EATERS BREAKFAST uinoa banana bowl

SNACK

LUNCH

reen smoothie

Turkey balls and cottage cheese salad

SNACK Healthy rice cakes

DINNER Chicken lean red meat and veggie stir fry with zucchini spaghetti

MEALS - VEGETARIAN BREAKFAST uinoa banana bowl

SNACK Berry smoothie

LUNCH

SNACK

egetarian mix salad

Healthy rice cakes

DINNER Tempeh con carne

REST DAY

75


DAY 17 MEALS - MEAT EATERS BREAKFAST

SNACK

Cottage cheese omelette

LUNCH

Berry smoothie

SNACK

egetarian chickpea salad

Apple muffins

DINNER Herb coated fish fillet with brown rice

MEALS - VEGETARIAN BREAKFAST

SNACK

Cottage cheese omelette

LUNCH

Berry smoothie

SNACK

egetarian sweet potato salad

Apple muffins

DINNER Tempeh stack

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH V – UP (EASY)

reps x reps x

MED BALL BRIDGE

sets

sets

seconds rest in between sets min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

SWISS BALL STRAIGHT ARM TWIST

reps x 3 sets

min rest in between sets

SWISS BALL UPWARD CRUNCH

reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST

reps without plate

WALKING LUNGE PLATE TWIST

reps

COOL DOWN

x sets

x set

seconds rest in between sets

seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BUTTERFLY KICKS

0 reps x

LYING LEG CROSSOVERS

sets

0 reps x

RAISED LEG LOWER AB CRUNCH STRAIGHT LEG TAP MOUNTAIN CLIMBERS COOL DOWN

seconds rest in between sets

sets

min

seconds rest in between sets

reps x 3 sets

reps x 3 sets

OVERHEAD MED BALL SLAMS

min

min rest in between sets

min rest in between sets

reps x 3 sets

min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

76


DAY 18 MEALS - MEAT EATERS BREAKFAST

SNACK

Apple and cinnamon pancakes

LUNCH

banana, 0 almonds

Turkey and lettuce cups

SNACK Salmon seaweed wraps

DINNER Chicken mexi bowl

MEALS - VEGETARIAN BREAKFAST

SNACK

Apple and cinnamon pancakes

LUNCH

banana, 0 almonds

egetarian chickpea salad

SNACK reen smoothie

DINNER Simple mexi bowl

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x 3 sets 30 seconds rest in between sets

SWISS BALL PELVIC TILT

reps x 3 sets 30 seconds rest in between sets

SWISS BALL STRAIGHT ARM TWIST MOUNTAIN CLIMBERS

0 reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST

reps without plate x 3 sets

LYING WINDSCREEN WIPERS COOL DOWN

reps x 3 sets 30 seconds rest in between sets min rest in between sets

reps x 3 sets 30 seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

SWISS BALL OBLIQUE ROLL

sets

0 reps x

min rest in between sets sets

min rest in between sets

HANGING KNEES TO ELBOWS

reps x

sets

min rest in between sets

LYING WINDSCREEN WIPERS

reps x

sets

min rest in between sets

SIDE PLANK ROW

0 reps x

SIDE PLANK ROTATION x

sets -

times on each side rest for

times until failure -

time on each side

min in between sets 0 seconds rest in between

sets COOL DOWN

ull body stretch

77


DAY 19 MEALS - MEAT EATERS BREAKFAST

SNACK

uinoa blueberry bowl

Egg muffins

LUNCH

SNACK

DINNER

Healthy rice cakes

Chili con carne

LUNCH

SNACK

DINNER

egetarian beetroot salad

Healthy rice cakes

Chicken patties and pumpkin salad

MEALS - VEGETARIAN BREAKFAST

SNACK

uinoa blueberry bowl

Egg muffins

eggie burgers

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. 8 rounds with 1 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) KETTLE BELL SWING x KETTLE BELL FRONT SQUAT x SIT THROUGH x LUNGE x

each side

each leg

COOL DOWN

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STATIONARY BIKE do this for

0 seconds sprint, 0 seconds slow pedal

mins. Rest

choose medium resistance

mins

Mini circuit 5 rounds with 1 mins rest in between each round. (Perform all 3 exercises one after the other to complete 1 round) WEIGHTED LUNGE select a light weight x 0 WIDE LEG SQUAT x 0 PLANK - hold for 30 seconds COOL DOWN

ull body stretch

78


DAY 20 MEALS - MEAT EATERS BREAKFAST Spinach and pear omelette

SNACK Berry smoothie

LUNCH Smoked salmon salad

SNACK Apple muffins

DINNER luten free healthy pizza

MEALS - VEGETARIAN BREAKFAST Spinach and pear omelette

SNACK Berry smoothie

LUNCH egetarian mix salad

SNACK Apple muffins

DINNER Thai green tempeh with uinoa brown rice

REST DAY

79


DAY 21 MEALS - MEAT EATERS BREAKFAST

SNACK

Banana and chia seed pancakes

LUNCH

Egg muffins

egetarian sweet potato salad

SNACK Salmon seaweed wraps

DINNER Sweet potato, mushroom and leek patties

MEALS - VEGETARIAN BREAKFAST

SNACK

Banana and chia seed pancakes

LUNCH

Egg muffins

egetarian sweet potato salad

SNACK reen smoothie

DINNER luten free healthy pizza vegetarian

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x 3 sets

SWISS BALL KNEE TO CHEST

reps x 3 sets

SWISS BALL STRAIGHT ARM TWIST BICYCLE CRUNCH (EASY) FIGURE 8

0 reps x

min rest in between sets

reps x 3 sets 30 seconds rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

sets 30 seconds rest in between sets

OVERHEAD MED BALL SLAMS COOL DOWN

seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BUTTERFLY KICKS

0 reps x

sets

min rest in between sets

LYING LEG CROSSOVERS

0 reps x

FIGURE 8

min rest in between sets

reps x 3 sets

GRASS HOPPERS

reps x 3 sets

EXTENDED ARM CRUNCH -

sets

min rest in between sets

seconds rest in between sets

reps x 3 sets

min rest in between sets

ELBOW AND TOES PLANK x plank until failure no longer than COOL DOWN

mins 30 seconds

min rest

ull body stretch

80


DAY 22 MEALS - MEAT EATERS BREAKFAST

SNACK

Coconut pancakes with yogurt

Banana walnuts

LUNCH

SNACK

DINNER

Healthy rice cakes

Lime chili chicken salad

LUNCH

SNACK

DINNER

egetarian chickpea salad

Healthy rice cakes

Sweet potato, mushrom and leek patties

Chicken and sweet potato salad

MEALS - VEGETARIAN BREAKFAST

SNACK

Coconut pancakes with yogurt

Banana walnuts

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH

30 reps x 3 sets 30 seconds rest in between sets

V – UP (EASY)

reps x 3 sets 30 seconds rest in between sets

BUTTERFLY KICKS

0 reps x 3 sets 30 seconds rest in between sets

LYING LEG CROSS OVERS MOUNTAIN CLIMBERS

30 reps x 3 sets 30 seconds rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST COOL DOWN

reps x 3 sets 30 seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH

30 reps x

VERTICAL LEG CRUNCH PISTOL CRUNCH

sets reps x

0 reps x 3 sets

LYING OBLIQUE CRUNCH -

reps x

seconds rest in betwee sets sets

min

seconds rest in between sets

min rest in between sets sets -

times on each side 30 seconds rest in between

sets MED BALL BRIDGE LYING SUPERMAN COOL DOWN

0 reps x 3 sets

seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

ull body stretch

81


DAY 23 MEALS - MEAT EATERS BREAKFAST uinoa smash bowl

SNACK Berry smoothie

LUNCH Turkey balls and cotttage cheese

SNACK Apple muffins

DINNER ortobello stack

MEALS - VEGETARIAN BREAKFAST uinoa smash bowl

SNACK Berry smoothie

LUNCH egetarian beetroot salad

SNACK Apple muffins

DINNER Tempeh con carne

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. 6 rounds with 1 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) KETTLE BELL SUMO DEAD LIFT HIGH PULL x AIR SQUAT x BURPEE x ANKLE TAP x COOL DOWN

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ROWING MACHINE - row hard for 00m, row easy for 00 meters it is a concept

Set rowing machine to level

if

rower. Complete km

Mini circuit 5 rounds with 1 mins rest in between each round. (Perform all 3 exercises one after the other to complete 1 round) KETTLE BELL UPRIGHT ROW x 0 KETTLE BELL FRONT SQUAT x 0 LYING ANKLE TAPS x 0 COOL DOWN

ull body stretch

82


DAY 24 MEALS - MEAT EATERS BREAKFAST Sweet potato and pumpkin omelette

SNACK banana 0 almonds

LUNCH egetarian chickpea salad

SNACK Salmon seaweed wraps

DINNER Thai green chicken mince with uinoa brown rice

MEALS - VEGETARIAN BREAKFAST Sweet potato and pumpkin omelette

SNACK banana 0 almonds

LUNCH egetarian mix salad

SNACK reen smoothie

DINNER Tempeh stack

REST DAY

83


DAY 25 MEALS - MEAT EATERS BREAKFAST Blueberry and banana pancakes

SNACK

LUNCH

Egg muffins

SNACK

Turkey and lettuce cups

DINNER

Healthy rice cakes

Chicken lean red meat and veggie stir fry with zucchini spaghetti

MEALS - VEGETARIAN BREAKFAST Blueberry and banana pancakes

SNACK

LUNCH

Egg muffins

SNACK

egetarian sweet potato salad

DINNER

Healthy rice cakes

Simple mexi bowl

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

30 reps x

sets

SWISS BALL STRAIGHT ARM TWIST

seconds rest in between sets reps x 3 sets 30 seconds rest in between sets

DUMBBELL WOOD CHOP (can be done using a plate)

reps x

sets

sets on each side

seconds rest in between sets RUSSIAN TWIST (EASY) -

reps x

OVERHEAD MED BALL SLAMS ELBOWS AND TOES PLANK COOL DOWN

sets

sets on each side

reps x 3 sets min x 3 sets

seconds rest in between sets

min rest in between sets

seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL UPWARD CRUNCH V – UP (HARD)

0 reps x

sets

CABLE PULLDOWN CRUNCH CABLE TORSO TWIST

reps x

OVERHEAD MED BALL SLAMS MOUNTAIN CLIMBERS COOL DOWN

reps x

sets

min rest in between sets

min rest in between sets reps x 3 sets sets

seconds rest in between sets

times on each side

0 reps x 3 sets

seconds rest in between sets

min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

84


DAY 26 MEALS - MEAT EATERS BREAKFAST

SNACK

uinoa banana bowl

LUNCH

Berry smoothie

Chicken patties and pumpkin salad

SNACK Apple muffins

DINNER Herb coated fish fillet with brown rice

MEALS - VEGETARIAN BREAKFAST

SNACK

uinoa banana bowl

LUNCH

Berry smoothie

egetarian chickpea salad

SNACK Apple muffins

DINNER eggie burgers

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH V – UP (EASY)

30 reps x 0 reps x

BUTTERFLY KICKS

sets

sets

seconds rest inbetween sets

30 reps x 3 sets

MOUNTAIN CLIMBERS

min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST PLANK SIDE KNEE RAISE COOL DOWN

seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

reps x 3 sets

seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BENCH BARBELL CRUNCH

reps x

sets

min rest in between sets

BICYCLE CRUNCH (HARD)

30 reps x

sets

min rest in between sets

HANGING KNEES TO ELBOWS

reps x

sets

min rest in between sets

LYING WINDSCREEN WIPERS

0 reps x

sets

min rest in between sets

STANDING PLATE TWIST

reps x 3 sets

STANDING DUMBBELL OBLIQUE CRUNCH

min rest in between sets reps x

sets -

sets each side

min rest in between sets COOL DOWN

ull body stretch

85


DAY 27 MEALS - MEAT EATERS BREAKFAST

SNACK

Cottage cheese omelette

banana, walnuts

LUNCH Smoked salmon salad

SNACK

DINNER

reen smoothie

Chicken mexi bowl

MEALS - VEGETARIAN BREAKFAST

SNACK

Cottage cheese omelette

banana, walnuts

LUNCH egetarian beetroot salad

SNACK

DINNER

reen smoothie

Thai green tempeh with uinoa brown rice

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. 6 rounds with 1 mins rest in between each round. (Perform all 4 exercises one after the other to complete 1 round) SINGLE ARM UPRIGHT ROW x

reps each arm

AIR SQUAT x KETTLE BELL SWING x WIDE LEG SQUAT x COOL DOWN

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. Rest for then

seconds in between each set of exercises ie. 0 reps, then

seconds rest, 30 reps

seconds rest - all the way down to 0 reps

DUMBBELL DEAD LIFT - 0 reps, 30 reps, 0 reps, 0, reps, Rest

minute

DUMBBELL BENT OVER ROW - 0 reps, 30 reps, 0 reps, 0, reps, Rest SEATED BACK FLY - 0 reps, 30 reps, 0 reps, 0, reps, Rest

minute

DUMBBELL MIL PRESS - ress 0 reps, 30 reps, 0 reps, 0, reps, Rest COOL DOWN

minute minute

ull body stretch

86


DAY 28 MEALS - MEAT EATERS BREAKFAST Apple and cinnamon pancakes

SNACK Egg muffins

LUNCH

SNACK

DINNER

Healthy rice cakes

Chili con carne

LUNCH

SNACK

DINNER

egetarian mix salad

Healthy rice cakes

egetarian sweet potato salad

MEALS - VEGETARIAN BREAKFAST Apple and cinnamon pancakes

SNACK Egg muffins

luten free healthy pizza vegetarian

REST DAY

87


DAY 29 MEALS - MEAT EATERS BREAKFAST uinoa blueberry bowl

SNACK

LUNCH

SNACK

reen smoothie

Chicken and sweet potato salad

DINNER

Apple muffins

luten free healthy pizza

MEALS - VEGETARIAN BREAKFAST uinoa blueberry bowl

SNACK

LUNCH

SNACK

reen smoothie

egetarian sweet potato salad

DINNER

Apple muffins

Sweet potato, mushroom and leek patties

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH REVERSE CRUNCH

30 reps x 0 reps x

sets

MED BALL KNEES TO CHEST LYING SWISS BALL DRAGS -

sets

seconds rest in between sets min rest in between sets

reps x reps x

OVERHEAD MED BALL SLAMS

sets sets

seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

BUTTERFLY KICKS 30 reps x 3 sets COOL DOWN

seconds rest in between sets

seconds rest in between sets

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

REVERSE BENCH KNEE RAISES HANGING KNEES TO ELBOWS CABLE TORSO TWIST V – UP (HARD)

reps x

30 reps x 3 sets

WALKING LUNGE PLATE TWIST COOL DOWN

sets

min rest in between sets

reps x reps x sets

sets

sets

min rest in between sets

min rest in between sets

min rest in between sets -

sets for each side

min rest in between sets reps x 3 sets

min rest in between sets

ull body stretch

88


DAY 30 MEALS - MEAT EATERS BREAKFAST

SNACK

Spinach and pear omelette

LUNCH

banana walnuts

Turkey balls and cottage cheese salad

SNACK

DINNER

Salmon seaweed wraps

Sweet potato, mushroom and leek patties

MEALS - VEGETARIAN BREAKFAST

SNACK

Spinach and pear omelette

LUNCH

banana walnuts

egetarian chickpea salad

SNACK

DINNER

Healthy rice cakes

Tempeh con carne

BEGINNER WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. RUSSIAN TWIST (HARD) V – UP (HARD)

0 reps x 3 sets 30 seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

LYING SWISS BALL DRAGS

0 reps x

PLANK ROTATION

0 reps x 3 sets

SIDE PLANK ROW

0 reps x

min rest in between sets

seconds rest in between sets

sets

min rest in between sets -

BICYCLE CRUNCH (HARD) - 0 reps x COOL DOWN

sets

sets

sets for each side

min rest in between sets -

sets for each side

ull body stretch

ADVANCED WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. REVERSE BENCH KNEE RAISES HANGING KNEES TO ELBOWS V – UP (HARD)

x maximum reps until failure. Rest

x maximum reps until failure. Rest

LYING SWISS BALL DRAGS BICYCLE CRUNCH (HARD)

mins in between mins in between

mins in between

x maximum reps until failure. Rest

LYING WINDSCREEN WIPERS COOL DOWN

x maximum reps until failure. Rest

mins in between

x maximum reps until failure. Rest x maximum reps until failure Rest

mins in between

mins in between

ull body stretch

89


BONUS WORKOUTS - BEGINNER BEGINNERS 1. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH V – UP (EASY)

reps x reps x

MOUNTAIN CLIMBERS

sets

sets

min rest in between sets min rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

SWISS BALL STRAIGHT ARM TWIST SWISS BALL UPWARD CRUNCH

reps x 3 sets

min rest in between sets

reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST sets

reps x

sets without the plate

WALKING LUNGE PLATE TWIST

reps x

sets

COOL DOWN

seconds rest in between

seconds rest in between sets

ull body stretch

2. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x 3 sets 30 seconds rest in between sets

SWISS BALL PELVIC TILT

reps x 3 sets 30 seconds rest in between sets

SWISS BALL STRAIGHT ARM TWIST MOUNTAIL CLIMBERS

0 reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST STRAIGHT LEG TAP COOL DOWN

reps x 3 sets 30 seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

3. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static, high knees, hip openers. SWISS BALL CRUNCH

reps x 3 sets

SWISS BALL KNEE TO CHEST

0 reps x 3 sets

SWISS BALL STRAIGHT ARM TWIST BICYCLE CRUNCH (EASY) FIGURE 8

0 reps x

MOUNTAIN CLIMBERS COOL DOWN

seconds rest in between sets min rest in between sets

reps x 3 sets 30 seconds rest in between sets

0 reps x 3 sets

seconds rest in between sets

sets 30 seconds rest in between sets 0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

90


BONUS WORKOUTS - BEGINNER 4. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH V – UP (EASY)

reps x 3 sets 30 seconds rest in between sets reps x 3 sets 30 seconds rest in between sets

BUTTERFLY KICKS 30 reps x 3 sets 30 seconds rest in between sets LYING LEG CROSS OVERS MOUNTAIN CLIMBERS

0 reps x 3 sets 30 seconds rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST COOL DOWN

reps x 3 sets 30 seconds rest in between sets

ull body stretch

5. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x

sets

SWISS BALL STRAIGHT ARM TWIST DUMBBELL WOOD CHOP

reps x 3 sets 30 seconds rest in between sets

0 reps x

CABLE TORSO TWIST - 0 reps x

seconds rest in between sets

sets

sets

times each side

CABLE PULL DOWN CRUNCH

0 reps x

ELBOWS AND TOES PLANK

seconds x

COOL DOWN

times each side

sets

seconds rest in between set seconds rest in between set

min rest in between sets

sets

seconds rest in between sets

ull body stretch

6. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH V – UP (EASY)

reps x reps x

sets

BARBELL BENCH CRUNCH MOUNTAIN CLIMBERS

sets

COOL DOWN

seconds rest in between sets

0 reps x

sets

seconds rest in between sets

0 reps x 3 sets 30 seconds rest in between sets

WALKING LUNGE PLATE TWIST PLANK LEG LIFT

seconds rest in between sets

reps x

sets

ull body stretch

reps x 3 sets 30 seconds rest in between sets seconds rest in between sets

91


BONUS WORKOUTS - BEGINNER 7. ARM U

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BICYCLE CRUNCH (EASY) - 0 reps x

sets 30 seconds rest in between sets

BICYCLE CRUNCH (HARD) - 0 reps x

sets

FIGURE 8

reps x

sets

min rest in between sets

seconds rest in between sets

MOUNTAIN CLIMBERS - 0 reps x 3 sets 30 seconds rest in between sets ELBOWS AND TOES PLANK STANDARD SIDE PLANK COOL DOWN

second hold 30 seconds rest x 3 times 0 second hold 30 seconds rest x 3 times

ull body stretch

8. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x

SWISS BALL PELVIC TILT

reps x

SWISS BALL KNEE TO CHEST STRICT CRUNCH

sets

seconds rest in between sets min rest in between sets

min rest in between sets

0 reps x

ELBOWS AND TOES PLANK times, min rest

min rest in between sets

reps x 3 sets

reps x 3 sets

RUSSIAN TWIST (EASY)

COOL DOWN

sets

sets

min rest in between sets

Hold plank as long as possible. No longer than

minutes x

ull body stretch

9. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

reps x

BICYCLE CRUNCH (EASY) BUTTERFLY KICKS

0 reps x

30 reps x 3 sets

LYING LEG CROSS OVERS V – UP (EASY) FIGURE 8

min rest in between sets sets

seconds rest in between sets

min rest in between sets

reps x 3 sets

min rest in between sets

reps x 3 sets 30 seconds rest in between sets reps x 3 sets 30 seconds rest in between sets

MOUNTAIN CLIMBERS COOL DOWN

sets

0 reps x 3 sets 30 seconds rest in between sets

ull body stretch

92


BONUS WORKOUTS - BEGINNER 10. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOWS AND TOES PLANK

0 seconds x 3 sets

seconds rest in between sets

ELBOWS AND TOES PLANK x times hold plank as long as possible no longer than minutes. Minute rest in between holds. DUMBBELL WOOD CHOP SWISS BALL CRUNCH

reps x

sets

reps x 3 sets

SWISS BALL STRAIGHT ARM TWIST REVERSE CRUNCH COOL DOWN

sets each side

seconds rest in between sets

seconds rest in between sets reps x 3 sets 30 seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

ull body stretch

11. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. PISTOL CRUNCH

30 reps x

sets

seconds rest in between sets

SWISS BALL UPWARD CRUNCH BARBELL BENCH CRUNCH PLANK PUSH UPS PLANK TWIST

COOL DOWN

reps x

reps x

sets

reps x 3 sets

PLANK SIDE KNEE RAISE

reps x sets

sets

min rest in between sets

min rest in between sets

min rest in between sets

seconds rest in between sets

reps x 3 sets

seconds rest in between sets

ull body stretch

12. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BUTTERFLY KICKS

0 reps x 3 sets 30 seconds rest in between sets

LYING LEG CROSS OVERS REVERSE CRUNCH

30 reps x 3 sets 30 seconds rest in between sets

reps x 3 sets 30 seconds rest in between sets

BICYCLE CRUNCH (EASY)

0 reps x

RUSSIAN TWIST (EASY)

reps x 3 sets

V – UP (EASY) COOL DOWN

sets

seconds rest in between sets seconds rest in between sets

0 reps x 3 sets 30 seconds rest in between sets ull body stretch

93


BONUS WORKOUTS - BEGINNER 13. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BICYCLE CRUNCH (HARD) GRASS HOPPERS

0 reps x

0 reps x

LYING KNEE TWISTS

sets

0 reps x

sets

seconds rest in between sets

min rest in between sets

sets

min rest in between sets

RUSSIAN TWIST (HARD)

0 reps x 3 sets 30 seconds rest in between sets

V – UP (EASY)

reps x

sets

seconds rest in between sets

V – UP (HARD)

reps x

sets

seconds rest in between sets

COOL DOWN

ull body stretch

14. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOWS AND TOES PLANK

seconds x 3 sets

seconds rest in between sets

ELBOWS AND TOES PLANK x times hold plank as long as possible no longer than minutes. Minute rest in between holds. PLANK PUSH UPS

0 reps x

sets

min rest in between sets

STANDARD SIDE PLANK

seconds x 3 sets 30 seconds rest in between sets

PLANK SIDE KNEE RAISE

reps x 3 sets

seconds rest in between sets

0 reps x 3 sets

seconds rest in between sets

STANDING PLATE TWIST COOL DOWN

ull body stretch

94


BONUS WORKOUTS - ADVANCED ADVANCED

1. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. STRICT CRUNCH

reps x

VERTICAL LEG CRUNCH PISTOL CRUNCH

sets

seconds rest in between sets

0 reps x

0 reps x 3 sets

sets

min rest in between sets

min rest in between sets

LYING OBLIQUE CRUNCH - 0 reps x times on each side

sets 30 seconds rest in between sets

MED BALL BRIDGE

0 reps x 3 sets

LYING SUPERMAN

0 reps x 3 sets 30 seconds rest in between sets

COOL DOWN

seconds rest in between sets

ull body stretch

2. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. LYING SWISS BALL DRAGS

0 reps x

MED BALL KNEES TO CHEST

reps x

RAISED LEG LOWER AB CRUNCH STRAIGHT LEG TAP

sets

min rest in between sets

sets

seconds rest in between sets

reps x 3 sets

reps x 3 sets

min rest in between sets

STRAIGHT LEG WEIGHTED LOWER AB CRUNCH sets STANDING PLATE TWIST COOL DOWN

min rest in between sets

0 reps x 3 sets

0 reps x 3 sets

seconds rest in between

min rest in between sets

ull body stretch

3. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BENCH BARBELL CRUNCH

reps x

sets

min rest in between sets

BICYCLE CRUNCH (HARD)

0 reps x

sets

min rest in between sets

HANGING KNEES TO ELBOWS

reps x

sets

min rest in between sets

LYING WINDSCREEN WIPERS

reps x

sets

min rest in between sets

STANDING PLATE TWIST

0 reps x 3 sets

STANDING DUMBBELL OBLIQUE CRUNCH COOL DOWN

ull body stretch

min rest in between sets reps x

sets

min rest in between sets

95


BONUS WORKOUTS - ADVANCED 4. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOW AND TOES PLANK seconds rest for min PLANK PUSH UPS PLANK LEG LIFT

reps x 0 reps x

PLANK ROTATION PLANK TWIST

x hold until failure hold plank for no longer that min rest in between sets

sets 30 seconds rest in between sets

0 reps x 3 sets

0 reps x 3 sets

PLANK SIDE KNEE RAISE COOL DOWN

sets

mins 30

seconds rest in between sets

min rest in between sets

0 reps x 3 sets

min rest in between sets

ull body stretch

5. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

SWISS BALL OBLIQUE ROLL SWISS BALL LEG RAISES

0 reps x

reps x

OVERHEAD MED BALL SLAMS

COOL DOWN

min rest in between sets sets

0 reps x 3 sets

CABLE TORSO TWIST

MOUNTAIN CLIMBERS

sets

sets

min rest in between sets min rest in between sets

min rest in between sets -

reps x 3 sets

sets on each side

min rest in between sets

0 reps x 3 sets 30 seconds rest i between sets

ull body stretch

6. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. BENCH BARBELL CRUNCH

reps x

sets

min rest in between sets

BICYCLE CRUNCH (HARD)

0 reps x

sets

min rest in between sets

HANGING KNEES TO ELBOWS STRAIGHT LEG TAP

reps x

reps x 3 sets

sets

min rest in between sets

min rest in between sets

STRAIGHT LEG WEIGHTED LOWER AB CRUNCH 0 reps x sets seconds rest in between sets STANDING PLATE TWIST 0 reps x 3 sets min rest in between sets COOL DOWN

ull body stretch

96


BONUS WORKOUTS - ADVANCED 7. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

sets

REVERSE BENCH KNEE RAISES HANGING KNEES TO ELBOWS

0 reps x reps x

REVERSE BENCH KNEE RAISES HANGING KNEE RAISES LYING KNEE TWISTS COOL DOWN

min rest in between sets

sets

0 reps x

0 reps x 3 sets

0 reps x 3 sets

sets

min rest in between sets

min rest in between sets

sets

min rest in between sets

seconds rest in between sets seconds rest in between sets

ull body stretch

8. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

30 reps x

SWISS KNEE TO CHEST PISTOL CRUNCH

sets

0 reps x

sets

0 reps x 3 sets

seconds rest in betweens sets

min rest in between sets

LYING OBLIQUE CRUNCH - 0 reps x sets on each side SWISS BALL STRAIGHT ARM TWIST SWISS BALL SINGLE LEG LIFTS COOL DOWN

seconds rest in between sets

sets 30 seconds rest in between sets 0 reps x 3 sets

0 reps x 3 sets

min rest in between sets

min rest in between sets

ull body stretch

9. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL UPWARD CRUNCH V – UP (HARD)

30 reps x

PLANK LEG LIFT

0 reps x

PLANK ROTATION V – UP (HARD)

sets

reps x

sets

min rest in between sets

sets 30 seconds rest in between sets

0 reps x 3 sets

30 reps x 3 sets

seconds rest in between sets

min rest in between sets

WALKING LUNGE PLATE TWIST - 0 reps x 3 sets COOL DOWN

min rest in between sets

ull body stretch

min rest in between sets

97


BONUS WORKOUTS - ADVANCED 10. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

SWISS KNEE TO CHEST

sets

reps x

min rest in between sets

sets

seconds rest in between sets

DUMBBELL WOOD CHOP 0 reps x sets side REVERSE BENCH KNEE RAISES reps x HANGING KNEE RAISES

sets

reps x 3 sets

LAYING KNEE TWISTS COOL DOWN

seconds rest in between sets

sets on each

min rest in between sets

min rest in between sets

0 reps x 3 sets

seconds rest in between sets

ull body stretch

11. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. LYING SWISS BALL DRAGS

30 reps x

MED BALL KNEES TO CHEST

0 reps x

RAISED LEG LOWER AB CRUNCH STRAIGHT LEG TAP

sets

min

sets

seconds rest in between sets

reps x 3 sets

reps x 3 sets

COOL DOWN

min rest in between sets

min rest in between sets

STRAIGHT LEG WEIGHTED LOWER AB CRUNCH between sest STANDING PLATE TWIST

seconds rest in between sets

reps x 3 sets

0 reps x 3 sets

seconds rest in

min rest in between sets

ull body stretch

12. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. SWISS BALL CRUNCH

0 reps x

SWISS BALL OBLIQUE ROLL SWISS BALL LEG RAISES

sets

0 reps x

sets

reps x 3 sets

SWISS BALL STRAIGHT ARM TWIST SWISS BALL SINGLE LEG LIFTS COOL DOWN

min rest in between sets min rest in between sets min 30 seconds rest in between sets

reps x 3 sets

0 reps x 3 sets

min rest in between sets

min rest in between sets

ull body stretch

98


BONUS WORKOUTS - ADVANCED 13. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. ELBOW AND TOES PLANK seconds rest for min PLANK PUSH UPS

x hold until failure hold plank for no longer that

0 reps x 3 sets

PLANK LEG LIFT

0 reps x

PLANK ROTATION PLANK TWIST

min rest in between sets

sets 30 seconds rest in between sets

reps x 3 sets reps x 3 sets

PLANK SIDE KNEE RAISE COOL DOWN

mins 30

seconds rest in between sets

min rest in between sets

reps x 3 sets

min rest in between sets

ull body stretch

14. WARM UP

ull body stretch then straight into

minutes of jumping jacks, running on the spot,

static high knees, hip openers. REVERSE BENCH STRAIGHT LEG RAISES REVERSE CRUNCH

reps x

SIDE PLANK ROW

COOL DOWN

reps x

0 reps x 3 sets

SIDE PLANK ROTATION - x between

sets

min rest in between sets

sets 30 seconds rest in between sets

RUSSIAN TWIST (HARD) - 0 reps x 3 sets SINGLE ARM CABLE TWIST

reps x

min rest in between sets

sets

min rest in between sets

min rest in between sets

times until failure

sets on each side

sets on each side

time on each side rest for

min 30 seconds in

ull body stretch

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Words of Wisdom Don’t ever believe you can’t do something. If you have a dream you’ve got to go for it not matter what other people think. Believe in yourself and know that you are more than capable of achieving it and most importantly believe that you deserve it. When people tell you that you can’t do something it’s usually because they couldn’t do it themselves! Ignore negative people who put you down and make you feel inferior or inadequate. Surround yourself with people who believe in you and support you along your journey. If you really want something, you’ve got to do everything in your power to get it! Commit yourself to your dream, plan what needs to be done to achieve it, be consistent, dedicated and resilient. Pick yourself back up no matter how many times you fall and keep persevering until you reach your goal! Be responsible for yourself, your life and your happiness. Your life is yours alone so rise up and live it to the best of your ability and don’t ever settle for being anything but your best! X Emily Skye

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30 day ab shred  
30 day ab shred  
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