Page 1


CONTENTS 4

Introduction

5

10 Commandments

6

Who Am I?

9

Which foods?

12 Supplements 14 Meal plan week 1 & 2 15 Meal plan week 3 & 4 16 Vegetarian meal plan week 1 & 2 17 Vegetarian meal plan week 3 & 4 18 Breakfast recipes 21 Vegetarian Breakfast recipes 23 Lunch recipes 24 Vegeterian Lunch recipes 25 Dinner recipes 28 Vegetarian Dinner recipes 32 Snack recipes 34 Cooking / Food tips

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CONTENTS 36 Shopping lists 37 Week 1 38 Week 2 39 Week 3 40 Week 4 41 Week 1 (Vegetarian) 42 Week 2 (Vegetarian) 43 Week 3 (Vegetarian) 44 Week 4 (Vegetarian) 45 Eating out 46 Tips and tricks 48 Workouts explained 55 30 Day shred 104 Fitspiration 107 Testimonials 112 Words of wisdom

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WELCOME 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 lean, it’s not healthy or maintainable. 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 technique 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 may vary.

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 clean, 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! 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!

Emily xx

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10 COMMANDMENTS 1.

DEDICATION. This is vital. This is not like a regular diet plan with flexible options and ‘off days’. This will take commitment and persistence.

2.

PLAN AHEAD.

3.

NO EXCUSES. An unexpected work shift, a family commitment etc. is not a reason to skip a meal, skip a workout or eat unclean. Get into the mind-set of working food and exercise into your life.

4.

DON’T CAVE. Thinking “I cheated this morning so I might as well cheat all day” is like

Read through the entire document so you know what to expect and start thinking ahead as to how you can work your meals and exercise around work hours and other commitments.

saying “there’s a little crack in my phone screen so I might as well smash my phone onto the ground and jump on it”. It doesn’t make much sense does it? 5.

BE PROUD. Don’t be ashamed or discouraged by this journey – everyone has to start somewhere. By the end of the Shred you will look back to where you were on day 1 and barely recognise yourself. Be proud of every step you take no matter how big or small.

6.

DO NOT QUIT. Especially if you don’t see results after one day. Persistence is vital and consistency is crucial. It will take your body a little bit of time to respond to the changes but it will! Don’t get fed up or discouraged and resort to unhealthy measures to see your results – bingeing, purging, laxative abuse etc. will not offer you long term results or healthy insides.

7.

IGNORE.

8.

FOOD IS YOUR GREATEST WEAPON. It can be your greatest downfall as well. Eat clean foods and fuel your body well and often. Do not over-eat and do not undereat. Follow the meal plan and you will be just right!

9.

DRINK WATER AND SLEEP.

10.

EXERCISE.

Ignore negative influences. Do not let your friends push you into that glass of wine or that fast food meal just because everyone else is having it. Be proud of your clean and healthy lifestyle and keep in the back of your mind that their meals might look good on the plate, but it’s not going to look good sitting on their love handles. You might receive remarks such as “you’re obsessed” and “you’re taking it too far” etc. Keep your mind free of the negativity and the misunderstanding of others and remind yourself why you are committed to achieving your goals.

The human body is made up of over 50% water. Water is vital for not only fat loss but for a healthy body in general. Do not let yourself get dehydrated especially while you are training. You should be drinking at least 2 litres a day and more if you’re active. Ensure you are well hydrated before you train. Get at least 6-8 hours of sleep a night. This is vital! While we sleep, our bodies repair themselves. We cannot expect our body to recover and work with us to achieve our goals if we do not allow it to recuperate. Filtered or pure water is always best!

Food may be 80% of your result but you cannot reap 100% of the benefits unless you put 100% effort into your workouts!

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WHO AM I? We’ve all heard the ‘big girl gets fit’ stories. These are without a doubt inspiring and I love hearing about them, but my story is different... I’m the ‘skinny, insecure, depressed girl’ who becomes ‘fit, healthy, happy and confident!’

MY STORY... In 2010 I picked up my first copy of Oxygen Magazine, which is a top women’s fitness magazine. I had been exercising for about 6 months but didn’t really know what I was doing. I was the typical cardio machine girl, obsessing over being lean & skinny. I even went to the extreme of taking fat burners, eating boiled chicken and broccoli every meal and spent hours training in the gym. I had no idea that you shape & tone your body by doing strength training and eating plenty of food including good fats and carbohydrates. In fact I eat MORE food now than I ever have and I am leaner than I have ever been! I used to look through countless fitness magazines at the amazing, fit, strong, shapely women featured in them and I decided that I wanted to be like that too! I wanted to be strong, have shape, be fit and healthy and most of all be happy with myself. THE PERSON I USED TO BE... All through my childhood up until my mid 20’s I was insecure with who I was. I had no self-belief, I was depressed and would worry myself sick about everything. I think my insecurities stemmed from my school years where I was teased & criticized for having “big eyes”, being skinny, quiet, athletic or different. I started modelling when I was about 15. It was something that I enjoyed and always had an interest in but every job that came up I didn’t think I would be “good enough” for it and wouldn’t bother applying as I was scared of being rejected.... If I was lucky enough to get a job I’d make excuses as to

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why they picked me. I could never just be happy that I got it & couldn’t believe that I deserved it. I was a pessimist, always negative & always putting myself down. I didn’t know who I was and I definitely wasn’t comfortable or happy with my life thus far. I couldn’t imagine how hard it must have been for others to be around such a negative person. I was always worried about what others thought about me & constantly did things to make them happy even if it meant putting my own happiness aside! I let people use me and put me down and didn’t stand up for myself. I believed the things other people would say about me and it just added to my long list of insecurities.

MAKING CHANGES... When I was in my mid 20’s I started implementing changes in my life. If I didn’t like something I’d change it, if I couldn’t change it I accepted it and stopped wasting time worrying about it. I learnt to make the most of my life & appreciate the things I had rather than focusing on the things I didn’t have. Previously I was in search of perfection but it doesn’t exist, so it was a vicious cycle of disappointment. I realised that it’s not about being perfect; it’s about being the best you can be mentally and physically and accepting and loving yourself - flaws and all! In order to overcome the way I was I had to realise and admit to myself what I was doing - I was sabotaging my own chance of happiness. There were a lot of changes to be made and they took time and deliberate effort. Every day I had to work hard to ensure I didn’t go back to the person I used to be and my old ways of thinking. If I started thinking negatively I’d stop myself quick smart. Every time I doubted myself I’d tell myself I am good enough, I am more than capable, I CAN do this! - I still do this now! I replace negative thoughts with positive thoughts. Some days I’d be great and other days I would find myself drifting back to how I used to be, but I kept at it, working on changing the way I thought, what I thought of myself, being more positive and not allowing other people’s opinions of me or the way they treated me affect me. Over time it became easier and it now happens almost naturally! Sure I slip up sometimes - I am human after all but it is easier now and I control my thoughts, which then controls my feelings & actions.

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TODAY... My active lifestyle is not only about my body & being fit, it’s just as much about my mind! I feel set free from the person I was previously. I am no longer preventing myself from living my best life possible. I feel like a completely different person now! I am healthy, strong mentally & physically, I’m confident, I have self belief, I’m truly happy & I love myself for who I am. It’s up to me to make my life the best life possible because at last I believe I am worth it! YOU CAN HAVE IT TOO! I am so excited to be able to share with you what I have learnt through my own struggles and mistakes. Regardless of how someone might appear to you, everyone has their own insecurities! Your insecurities may seem silly to others but they’re real to you and affects you negatively in some way. I really hope that I can in some way help you to realise that you are worth more than you think you are and you can be happier. Becoming fit and healthy has helped me immensely with my confidence. It comes as a package. You feel free, truly alive and happy. I’m living life to the best of my ability and I want you to feel this way too - the excitement and passion for life I have now discovered has completely changed me. Every day I wake up excited for the day, excited to train and excited to nourish my body with healthy, clean food so it can function efficiently. Remember, in order to take care of anyone else you first must take care of yourself. Taking the time to exercise and eat healthy is not selfish! You will have so much more energy and so much more to give the people you love.

“My active lifestyle is not only about my body & being fit... It’s just as much about my mind!”

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WHICH FOODS? The recommended meals for the 30 days are made up of the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural garnishes. These foods provide a steady flow of nutrients that help boost your metabolism and release stored body fat so it can be burnt off as fuel. These are the foods and meals that I recommend that get the best results for me. You may feel hungry or have low energy for the first few days - this is normal. Your body is adjusting to burning off stored body fat as energy. You might be wondering why my Shred guide is about ‘back to basics’. The reason I recommend these foods is because they are in their cleanest and simplest form. Eliminating additives (i.e. sauces or manufactured/processed products) is one of the best things you can do for yourself nutritionally. If you are a vegetarian I have also included a 30 day vegetarian meal plan made up of tempeh, legumes, quinoa, rice, vegetables, fruit, nuts, eggs, herbs and natural garnishes.

Buy Organic! Try to buy organic food whenever possible. It is worth spending extra money on and here is why; Foods 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 & Fish Meat and fish are a source of complete protein and good fats essential for brain and organ function. Protein 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. Protein is also crucial for energy stores and helps to ensure our bodies can work at optimum efficiency. Protein makes up approx. 16% of the body’s total weight. 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.

Fruits Fruits, 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. Fruit consumption can help prevent colon cancer, diabetes, high cholesterol, high blood pressure, constipation, and help to aid metabolism and weight loss.

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

Nuts Put very simply, nuts are a great source of protein and good fats. Walnuts and almonds in particular (unsalted) are a great source of healthy fats, antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great for skin, hair, teeth and nail health. They can lower cholesterol and are a perfect pick me up.

Eggs Like meat, eggs are a great source of protein. Like vegetables, they are very nutrient dense. Eggs contain Vitamin D which is needed for healthy bones and teeth, Choline which is necessary for brain development and improving memory retention, Calcium for healthy bones and teeth and Iron and Selenium for other health benefits. A large egg contains less than 100 calories. I always have at least 1 full egg with my egg whites as they contain far more nutrients & a higher amount of protein than the egg whites, as well as containing good fats that are necessary for optimal body & brain function.

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VEGETARIAN FOOD Tempeh Tempeh (pronounced Tempay) is a brownish and textured soy product that is made by fermenting cooked soy beans. Tempeh is a protein-rich meat alternative that is less processed than tofu making it a healthy choice to inlude in your diet.

Legumes Legumes are an excellent source of protein, low in fat, a good source of fiber, folate, phosphorus, potassium, iron, zinc, calcium and selenium. They contain Thiamin (B1), Riboflavin (B2), Niacin (B3), B5 and B6. They also rich in antioxidants and have a low-GI.

Quinoa Quinoa (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 8 essential amino acids. Quinoa is also high in fibre, has a low-GI and is a source of iron, B vitamins, calcium and magnesium, and vitamin E.

Brown rice Brown rice is a healthier alternative to white rice as it contains far more nutrients and fibre since it retains the bran and germ which is where many of the vitamins and minerals are found. It’s low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Selenium, and a very good source of Manganese. It’s filling but low in calories and contains healthy carbohydrates that boosts your metabolism and burns fat.

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SUPPLEMENTS Supplements are not compulsory, but can play a huge role in helping you achieve your results faster. I believe in getting my nutrients & protein from food sources, but a lot of people choose to take supplements to fill any gaps they may have in their nutrition. The following are the recommended supplements (should you choose to take any) and the best times to take them.

t As a precaution, ensure you check with your GP before commencing supplement usage. t Make sure you follow the instructions on the supplement packaging. t Never take more than the recommended daily dosage of each supplement. Supplements should only be used to “supplement” and assist you, they are not to be used to replace real foods.

L-Carnitine

Naturally produced in your body. It helps your body burn fat as energy. Carnitine has also been shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to take when you are dieting. It will not only help your body burn stored fat, but it will increase your aerobic capacity. When to take: First thing in the morning before your morning cardio & before your afternoon training session.

Whey Protein or Organic Raw Protein

Regarded as the ‘building blocks’ of muscle, used by athletes and fitness enthusiasts to help with muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more muscle you have the more fat you burn! When to take: The most important time is right after you train. You can also have protein when you first wake up, before bed and before you train.

L Glutamine

Naturally produced in your body, can become depleted through stress or training. The benefits include helping your muscles recover, helps your digestive system and supports your immune system. When to take: When you wake up in the morning and before bed.

BCAAS

Essential aminos (leucine, isoleucine, and valine). BCAA’S help with lean muscle building, recovery, helps prevent muscle breakdown, fat loss and performance. When to take: Take before and after your workouts and before bed.

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Creatine Monohydrate

Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine and methionine). It is also in meat and fish. Creatine helps to build lean muscle, improves muscular endurance and increases anaerobic power and performance and fights inflammation following muscle damaging exercise. It also has many health benefit; Studies have shown that supplementing with creatine improves brain function, longevity, neuromuscular function, heart health, and chronic fatigue. Vegetarians benefit from supplementing creatine as they have lower muscle stores of creatine than non vegetarians due to not eating meat and fish. When to take: Half an hour before and straight after expolosive types of exercise. (such as weights, circuits, sprints, intervals etc).

Fish Oil & Flaxseed Oil Tablets/Liquid

Excellent sources of omega 3. Essential for hormone function, assists with fat loss and muscle gain, mental health and digestion as well as overall health and wellbeing. Take fish oils and flaxseeds together to get the most benefit. When to take: Morning or night – whatever suits you best.

Multivitamin

Great at helping your immune system stay strong, helps to improve your health and provides your body with any vitamins it may be deficient in.

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MEAL PLAN WEEK 1 BREAKFAST

SNACK

LUNCH

SNACK

DINNER

1 Cottage cheese omelette

1 Green apple, 10 almonds OR Green smoothie

Lunch salad 1 (Chicken Breast)

Tomato soup

Chicken stir fry / Zucchini spaghetti

2 Spinach and pear omelette

1 banana, 6 walnuts

Lunch salad 3 (Chicken Mince and Egg)

Pumpkin soup

Salmon fillet / Steamed veggies

3 Lean red meat, Green bean and Nut

1 Cup of berries 10 almonds Lunch salad 2 OR berry smoothie (Tuna)

2 Hard-boiled eggs, Lime chili chicken salad 6 Walnuts

4 Sweet potato and pumpkin omelette

2 Hard-boiled eggs, 10 almonds

Lunch salad 1 (Chicken Breast)

Carrot & celery soup

Lean red meat / Dinner salad 3

5 Capsicum,herb and lean red meat mince omelette

1/2 Cup mix carrot & celery sticks, 10 almonds

Lunch salad 3 (Chicken Mince and Egg)

Clean ‘coleslaw’

White fish fillet / Dinner salad 1

6 Lemon & herb chicken breast, green beans & nut

1 Banana, 6 Walnuts

Lunch salad 2 (Tuna)

2 Hard-boiled eggs, Lean red meat stir fry 10 Almonds / Zucchini spaghetti

7 Spinach and onion omelette

1 Green apple, 10 Almonds Lunch salad 3 OR Green smoothie (Chicken Mince and Egg)

Tomato soup

Chicken fillet / Dinner salad 3

LUNCH

SNACK

DINNER

Lunch salad 3 (Chicken mince and egg)

Clean ‘coleslaw’

White fish fillet / Dinner Salad 1

WEEK 2 BREAKFAST

SNACK

8 Lean red meat, green Bean and Nut

2 Hard-boiled eggs, 6 Walnuts

9 Spinach and chicken mince omelette

1 Green apple, 10 Almonds / Lunch salad 2 Green smoothie (Tuna)

1 cup carrot & celery sticks

Lean red meat / Dinner salad 3

10 Sweet potato and cottage cheese omelette

1 Banana, 6 Walnuts

Lunch salad 3 (Chicken mince and egg)

Pumpkin Soup

Salmon Fillet / Steamed veggies

11 Lemon & herb chicken breast, green beans & nut

½ Cup mix carrot & celery sticks, 10 Almonds

Lunch salad 2 (Tuna)

2 Hard-boiled eggs, Lean red meat stir fry / 6 Walnuts Zucchini spaghetti

12 Tuna omelette

2 Hard-boiled eggs, ¼ cup carrot & celery sticks

Lunch salad 1 (Chicken breast)

Tomato soup

Lime chili chicken salad

13 Sweet potato and chicken mince omelette

1 Cup of berries 10 Almonds Lunch salad 3 OR Berry smoothie (Chicken mince and egg)

Carrot & celery soup

White fish fillet / Dinner salad 1

14 Cottage cheese omelette

1 Banana, 10 Almonds

Pumpkin soup

Lean red meat / Dinner salad 3

Lunch salad 2 (Tuna)

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WEEK 3 BREAKFAST

SNACK

LUNCH

SNACK

15 Lean red meat, Green bean and nut

1 Green apple, 10 Almonds Lunch salad 1 / Green Smoothie Chicken breast

Tomato soup

Salmon fillet / inner salad 1

1 Spinach and pear omelette

1 anana, Walnuts

Clean ‘coleslaw’

Lean red meat Stir fr / ucchini spaghetti

17 Lemon & herb chicken breast, green beans & nut

1 Cup of berries 10 Almonds Lunch salad 2 err smoothie Tuna

Pumpkin soup

Lime chili chicken salad

18 Spinach and onion omelette

1/2 Cup mix carrot & celer sticks, 10 Almonds

Lunch salad 1 Chicken breast

2 Hard-boiled eggs, Lean red meat / Walnuts inner salad 3

1 Capsicum,herb & lean ed meat mince omelette

2 Hard-boiled eggs, 10 Almonds

Lunch salad 2 Tuna

Carrot & celer soup

White fish fillet / Steamed eggies

20 Sweet potato and pumpkin omelette

1 anana, Walnuts

Lunch salad 3 Chicken mince and egg

Clean ‘coleslaw’

Lean red meat / inner salad 2

21 Lean red meat, green ean and nut

2 Hard-boiled eggs, Lunch salad 2 Cup carrot & celer sticks Tuna

Tomato soup

Chicken stir fr / ucchini spaghetti

SNACK

LUNCH

SNACK

DINNER

22 Spinach and chicken mince omelette

2 Hard-boiled eggs, Walnuts

Lunch salad 1 Chicken reast

Clean ‘coleslaw’

Salmon fillet / inner salad 1

23 Sweet potato and cottage cheese omelette

1 Green apple, 10 Almonds Lunch salad 2 / Green smoothie Tuna

1 Cup carrot & celer sticks

Lime chili chicken salad

2 Lemon herb chicken green beans & nut

1 anana, Walnuts

Lunch salad 3 chicken mince and egg

Pumpkin soup

Lean red meat stir fr / ucchini spaghetti

25 Tuna omelette

Cup mixture carrot & celer sticks, 10 Almonds

Lunch Salad 1 Chicken reast

2 Hard-boiled eggs, White fish fillet / Walnuts Steamed eggies

2 Sweet potato and chicken mince omelette

1 Cup of berries 10 Almonds Lunch salad 3 err smoothie Chicken mince and egg

Tomato soup

Lean red meat / inner salad 3

27 Cottage cheese omelette

2 Hard-boiled eggs, 10 Almonds

Lunch salad 2 Tuna

Pumpkin soup

Chicken stir fr / ucchini spaghetti

28 Lean red meat, green beans and nut

1 anana, 10 Almonds

Lunch salad 1 Chicken reast

2 Hard-boiled eggs, Salmon fillet / 10 Almonds Steamed eggies

2 Spinach and pear omelette

1/2 Cup mix carrot & celer sticks, 10 Amonds

Lunch salad 3 Chicken mince and egg

Tomato soup

Lean red meat / inner salad 2

30 Sweet potato and pumpkin omelette

1 Green apple, 10 Almonds / Lunch salad 2 Green smoothie Tuna

Carrot & celer soup

White fish fillet / inner salad 1

Lunch salad 3 Chicken mince and egg

DINNER

WEEK 4 BREAKFAST

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MEAL PLAN Vegetarian 8&&, BREAKFAST

SNACK

LUNCH

SNACK

DINNER

1

Cottage cheese omelette

1 Green apple, 10 almonds OR Green smoothie

Vegeterian lunch salad 1

Tomato soup

Portabella stack

2

Spinach and pear omelette

1 Banana, 6 Walnuts

Vegeterian lunch salad 3

Pumpkin soup

Simple mexi bowl

3

Quinoa banana bowl

1 cup of berries 10 almonds Vegeterian lunch salad 2 OR Berry smoothie

2 Hard-boiled eggs, Tempeh stir fry 6 Walnuts

4

Sweet potato and pumpkin omelette

2 Hard-boiled eggs, 10 Almonds

Carrot & celery soup

Veggie burgers dinner salad 2

5

uinoa coconut bowl

Clean ‘coleslaw’

oroccan chickpea salad

1/2 Cup mixed carrot & celery sticks, 10 Almonds

Vegeterian lunch salad 4

egeterian lunch salad 1

6 Tempeh scramble

1 Banana, 6 Walnuts

Vegeterian lunch salad 3

2 Hard-boiled eggs, Tasty lentil stir fry 10 Almonds

7 Spinach and onion Omelette

1 Green apple, 10 Almonds OR Green smoothie

Vegeterian lunch salad 2

Tomato soup

SNACK

LUNCH

Portabella stack

8&&, BREAKFAST 8

Simple mexi bowl

1 Green apple, 10 Almonds / Vegeterian lunch salad 1 Green smoothie

1 Cup carrots & celery sticks

Veggie burgers Dinner salad 1

10 Cottage cheese omelette

1 Banana, 6 Walnuts

Vegeterian lunch salad 3

Pumpkin soup

Tempeh stir fry

11 Quinoa coconut Bowl

½ Cup mixed carrot & celery sticks, 10 Almonds

Vegeterian lunch salad 2

2 Hard-boiled eggs, Moroccan chickpea 6 Walnuts salad

12 Tempeh scramble

2 Hard-boiled eggs, Vegeterian lunch salad 4 ¼ Cup carrot & celery sticks

Tomato soup

Portabella stack

13 Spinach and pear omelette

1 Cup of berries 10 Almonds Vegeterian lunch salad 1 OR Berry smoothie

Carrot & celery soup

Tasty lentil stir fry

14 Cottage Cheese Omelette

1 Banana, 10 Almonds

Pumpkin soup

Simple mexi bowl

Sweet potato and pumpkin omelette

2 Hard-boiled eggs, 6 Walnuts

egeterian lunch salad

DINNER

Clean ‘coleslaw’

9

uinoa anana owl

SNACK

Vegeterian lunch salad 3

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8&&, BREAKFAST

SNACK

LUNCH

SNACK

DINNER

15 Quinoa coconut bowl

1 Green apple, 10 Almonds / Green smoothie

Vegeterian lunch salad 2

Tomato soup

Veggie burgers Dinner salad 3

1 Spinach and Pear Omelette

1 anana, 6 Walnuts

Clean ‘coleslaw’

Tempeh stir fr

17 Sweet potato and pumpkin omelette

1 Cup of berries 10 Almonds Vegeterian lunch salad 1 OR Berry smoothie

Pumpkin soup

Moroccan chickpea salad

18 Spinach and Onion Omelette

1/2 Cup mix carrot & celery sticks, 10 Almonds

Vegeterian lunch salad 3

2 Hard-boiled eggs, Tasty lentil stir fry 6 Walnuts

19 Quinoa banana bowl

2 Hard-boiled eggs, 10 Almonds

Vegeterian lunch salad 2

Carrot & celery soup

Portabella stack

20 Cottage cheese omelette

1 anana, 6 Walnuts

Clean ‘coleslaw’

Simple mexi bowl

21 Tempeh scramble

2 Hard-boiled eggs, Vegeterian lunch salad 1 ¼ Cup carrot & celery sticks

Tomato soup

Veggie burgers Dinner salad 2

SNACK

SNACK

DINNER

Clean ‘coleslaw’

oroccan chickpea salad

egeterian lunch salad

egeterian lunch salad

8&&, BREAKFAST

LUNCH

22 Spinach and onion omelette

2 Hard-boiled eggs, 6 Walnuts

egeterian lunch salad 3

23 Sweet Potato and Cottage Cheese Omelette

1 Green apple, 10 Almonds / Green smoothie

Vegeterian lunch salad 2

1 Cup carrot & celery sticks

Tasty lentil stir fry

24 Quinoa coconut bowl

1 Banana, 6 Walnuts

Vegeterian lunch salad 4

Pumpkin soup

Simple mexi bowl

25 Sweet potato & pumpkin omelette

½ Cup mixture carrot & celery sticks, 10 Almonds

Vegeterian lunch salad 1

2 Hard-boiled eggs, Tempeh stir fry 6 Walnuts

26 Cottage cheese omelette

1 Cup of berries 10 Almonds Vegeterian lunch salad 3 OR Berry smoothie

Tomato soup

Veggie burgers Dinner salad 3

27 Quinoa banana bowl

2 Hard-boiled eggs, 10 Almonds

Vegeterian lunch salad 2

Pumpkin soup

Portabella stack

28 Tempeh scramble

1 Banana, 10 Almonds

Vegeterian lunch salad 4

2 Hard-boiled eggs, Moroccan chickpea 10 Almonds salas

29 Spinach and Pear Omelette

1/2 Cup mix carrot & celery sticks, 10 Almonds

Vegeterian lunch salad 1

Tomato soup

Tasty lentil stir fry

30 Sweet Potato and Pumpkin Omelette

1 Green apple, 10 Almonds / Vegeterian lunch salad 3 Green smoothie

Carrot & celery soup

Simple mexi bowl

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RECIPES... BREAKFAST Meat, green beans & nut breakfast

Cottage cheese omelette

Ingredients: 100g chosen lean meat (chicken / turkey / beef / kangaroo) 1 hand full (10-15) round green beans 10 almonds / 6 walnuts 1 tsp. coconut oil (if pan cooked) mixed herbs / pepper / spices (optional)

Ingredients: 5 eggs (4 whites, 1 whole egg) 3 tbsp. cottage cheese 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil or cook under grill. 2. Lightly steam green beans. 3. Cook meat until browned/white/consistently coloured throughout. 4. Eat meat & beans while hot, follow with nuts. 5. If desired, garnish mixed herbs/pepper/ spices

Spinach & pear omelette Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup washed spinach leaves ½ pear, thinly sliced or diced 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Pour eggs into pan. 3. Spread spinach and pear evenly over pan. 4. Cook until eggs whiten, then flip. 5. Serve hot.

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix eggs and cottage cheese in a bowl and pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Capsicum, herb & lean red meat mince omelette Ingredients: 5 eggs (4 whites, 1 whole egg) ½ capsicum, thinly sliced / diced 1 tsp. mixed herbs 100g chosen lean red meat mince (Mince browned in Pan) 1 tsp. coconut oil Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix capsicum and herbs in with eggs & pour into pan. 3. Spread mince evenly over pan. 4. Cook until eggs whiten, then flip. 5. Serve hot

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BREAKFAST Tuna omelette

Spinach & onion omelette

Ingredients: 5 eggs (4 whites, 1 whole egg) 1 tin (95g) unflavoured tuna 1 tsp. coconut oil

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup washed spinach leaves ½ onion, diced 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix tuna with eggs and pour over pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix onion with eggs in a bowl. pour into pan. 3. Spread spinach leaves over pan. 4. Cook until eggs whiten, then flip. Serve hot.

Sweet potato & pumpkin omelette

Spinach & chicken mince omelette

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup grated sweet potato ½ cup grated pumpkin 1 tsp. coconut oil

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup washed spinach leaves, chopped 100g lean chicken mince (Mince browned in Pan) 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix grated vegetables with eggs in a bowl and pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix mince & spinach with eggs in a bowl and pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

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BREAKFAST Sweet potato & chicken mince omelette

Sweet potato & cottage cheese omelette

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup grated sweet potato 100g lean chicken mince (Mince browned in Pan) 1 tsp. coconut oil

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup grated sweet potato 3 tbsp. cottage cheese 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix sweet potato and mince with eggs in a bowl and pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix sweet potato and cottage cheese with eggs in a bowl and pour over pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Kangaroo or beef mince omelette Ingredients: 5 eggs (4 whites, 1 whole egg) 100g lean kangaroo or beef mince (Mince browned in Pan) 1 tsp. coconut oil Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix mince with eggs in a bowl, pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

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#3&",'"45Vegetarian Quinoa Banana Bowl

Quinoa Coconut Bowl

Ingredients: ½ cup of quinoa 1 cup of water 1 banana 1 cup of almond milk (unsweetened) Ÿ cup of sliced almonds (optional) 1 pinch of cinnamon (as much as you desire)

Ingredients: 1 green apple – diced into small chunks ½ cup of quinoa 1 cup of water 1 cup of almond milk – unsweetened Ÿ cup of shredded coconut Ÿ sliced almonds 1 pinch of cinnamon (as much as you desire)

Directions: 1. Thoroughly wash the quinoa in water. 2. Place 1 cup of water in a saucepan and bring to the boil. 3. Add the quinoa to the water. Cover with a lid and reduce the heat to allow the quinoa to simmer for 10 mins. 4. Turn off the heat and allow the quinoa to sit for a further10 mins. 5. Scoop the quinoa into a bowl and add the almond milk. 6. Chop up the banana and place it on top of the quinoa along with the sliced almonds. Stir through gently if desired. 7. Sprinkle cinnamon on top of desired. 8. Enjoy!

Tempeh Scramble Ingredients: 150g block of tempeh - crumbled 5 cherry tomatoes - chopped into quarters ½ a small brown onion – finely chopped 1 pinch of garlic powder 1 tbsp cottage cheese 1 tsp coconut oil Directions: 1. Grease pan with coconut oil and place over a medium heat. 2. Place in finely chopped onions and cook until soft. 3. Add crumbled tempeh to the pan and cook until golden brown. 4. Add the diced cherry tomatoes to the mix and cook for a further 1 min until tomatoes become soft. At this time also add the garlic powder. Mix gently. 5. Place tempeh scramble on a plate and place a tbsp. of cottage chees on top. 6. Enjoy!

Directions: 1. Thoroughly wash the quinoa in water. 2. Place 1 cup of water into a saucepan and bring to boil. 3. Place quinoa into the water. Reduce heat, cover with a lid and allow quinoa to simmer for 10 mins. 4. Turn off the heat. Place the diced apple and shredded coconut into the quinoa and mix through gently. 5. Cover back up with lid and allow to sit for a further 10 mins. 6. Scoop the mix into a bowl and pour almond milk on top. 6. Sprinkle a pinch of cinnamon on top if desired. 7. Enjoy!

Sweet potato & cottage cheese omelette Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup grated sweet potato 3 tbsp. cottage cheese 1 tsp. coconut oil Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix sweet potato and cottage cheese with eggs in a bowl and pour over pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

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#3&",'"45Vegetarian Sweet potato & pumpkin omelette

Spinach & onion omelette

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup grated sweet potato ½ cup grated pumpkin 1 tsp. coconut oil

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup washed spinach leaves ½ onion, diced 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix grated vegetables with eggs in a bowl and pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix onion with eggs in a bowl. pour into pan. 3. Spread spinach leaves over pan. 4. Cook until eggs whiten, then flip. Serve hot.

Cottage cheese omelette

Spinach & pear omelette

Ingredients: 5 eggs (4 whites, 1 whole egg) 3 tbsp. cottage cheese 1 tsp. coconut oil

Ingredients: 5 eggs (4 whites, 1 whole egg) ½ cup washed spinach leaves ½ pear, thinly sliced or diced 1 tsp. coconut oil

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Mix eggs and cottage cheese in a bowl and pour into pan. 3. Cook until eggs whiten, then flip. 4. Serve hot.

Directions: 1. Lightly grease a frying pan with coconut oil. 2. Pour eggs into pan. 3. Spread spinach and pear evenly over pan. 4. Cook until eggs whiten, then flip. 5. Serve hot.

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LUNCH Lunch salad 1:

Lunch salad 2:

Ingredients: 100g chicken breast 2 cups spinach leaves, washed ½ cup carrot, grated ½ cup cucumber, sliced ½ cup celery, sliced 2 tbsp. pine nuts ½ cup sweet potato, roasted/steamed Seasoning: (herbs/sea salt/pepper/vege salt etc). Salad dressing: (balsamic vinegar/olive oil/lime/ lemon/pepper etc).

Ingredients: 2 cups spinach leaves, washed ½ cup mushrooms, sliced ¼ cup capsicum, diced Small handful bean sprouts ½ cup cherry tomatoes, sliced ½ avocado sliced 95g tinned tuna (non-flavoured) Salad dressing: (balsamic vinegar/olive oil/lime/ lemon/pepper etc).

Directions: 1. Add 100g sliced chicken breast into pan with 1 tsp coconut oil OR cook under grill. 2. Season chicken with herbs of choice. 3. Combine cooked chicken with remaining ingredients into bowl. 4. Add dressing of choice to salad.

Directions: 1. Combine ingredients into bowl. 2. Add dressing of choice to salad.

Lunch salad 3: Ingredients: 100g chicken mince 2 cups spinach leaves, washed Small handful almonds ½ avocado, sliced ½ cup baby corn, sliced 3 hard-boiled egg whites, sliced Seasoning: (herbs/sea salt/pepper/vegetable salt etc). Salad dressing: (balsamic vinegar/olive oil/lime/ lemon/pepper etc). Directions: 1. Add 100g chicken mince into pan with 1 tsp coconut oil OR cook under grill. 2. Season chicken with herbs of choice. 3. Combine cooked chicken with remaining ingredients into bowl. 4. Add dressing of choice to salad.

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-6/$)Vegetarian Vegetarian Lunch Salad 1

Vegetarian Lunch Salad 2

Ingredients: 1 cup sweet potato - peeled & diced 1 cup broccoli - head diced into small chunks 1 clove minced garlic / 1 tsp garlic paste 1 handful green beans – diced 1 large handful of spinach leaves 5 cherry tomatoes 1 tsp. coconut oil 1 tsp. olive oil (optional)

Ingredients: 1 beetroot peeled & sliced 10 walnuts 1 large handful of spinach leaves 1 tbsp. cottage cheese 1 cup pumpkin – peeled & diced ½ lemon (optional)

Directions: 1. Grease pan with coconut oil and place over a medium heat 2. Add diced sweet potato cook for 5 min or until soft, then add broccoli, green beans and garlic. Cook for a further 5 mins. 3. Place spinach leaves and cherry tomatoes in a bowl. Add the cooked sweet potato, broccoli and green beans. Mix lightly. 4. Drizzle olive oil on top if desired. 4. Enjoy!

Vegetarian Lunch Salad 3 Ingredients: 3/4 cup of chickpeas – rinsed (raw or cooked) 1 handful of spinach leaves 3/4 cup of four bean mix - rinsed 5 cherry tomatoes - cut into quarters 1 tsp. wholegrain mustard 1 tsp olive oil Ÿ tsp. or to taste of Herbamare, Mrs Dash or Sea Salt Directions: 1. If you decide to cook the chickpeas; lightly grease a pan with coconut oil and place over a medium heat. 2. Place the chickpeas in the pan and cook until golden. 3. Place chickpeas into a bowl, add spinach, tomatoes, four bean mix, whole grain mustard and olive oil. Mix lightly. 4. Add Herbamare, Mrs Dash or sea salt for taste. 5. Enjoy!

Directions: 1. Steam diced pumpkin until soft. 2. Add spinach, walnuts and sliced beetroot to a bowl. 3. Once cooked add the pumpkin and mix lightly. 4. Add cottage cheese to the top of the salad and squeeze fresh lemon on top if desired. 5. Enjoy!

Vegetarian Lunch Salad 4 Ingredients: 1 cup of chickpeas – rinsed (raw or cooked) 1 handful of spinach leaves 5 cherry tomatoes – cut into quarters 1 tbsp. cottage cheese (heaped) ½ Avocado - cut into thin slices ½ lemon 1 tsp. olive oil 1 tsp. dried oregano Ÿ tsp. or to taste of Herbamare, Mrs Dash or Sea Salt Directions: 1. If you decide to cook the chickpeas; lightly grease a pan with coconut oil and place over a medium heat. 2. Place the chickpeas in the pan and cook until golden. 3. Place chickpeas into a bowl. Add spinach, tomatoes, oregano, squeezed lemon juice and olive oil. Mix lightly. 4. Add cottage cheese and avocado to the top of the salad. 5. Add Herbamare, Mrs Dash or sea salt for taste. 6. Enjoy!

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DINNER Salmon fillet

Lime Chili Chicken Salad

Ingredients: 100g fresh salmon fillet 1 tsp. coconut oil (if pan cooked) Dressing: Lemons/limes/mixed herbs/pepper (if desired)

Ingredients: 100g fresh chicken fillet 2 cups spinach leaves 1 medium size mushroom sliced ¼ capsicum thinly sliced 1 small carrot grated

Directions: 1. Lightly grease a pan with coconut oil or cook under grill. 2. Cook salmon fillet until it flakes when you fork it, or until it doesn’t have a gelatinous appearance anymore. 3. If desired, can garnish with lemon/lime juice/ mixed herbs/pepper

Kangaroo steak Ingredients: 100g fresh kangaroo steak 1 tsp. coconut oil (if pan cooked) Minced garlic 1/2 clove or as much as desired 2 tsp. Tamari sauce/coconut aminos (optional for added flavour)

Dressing ½ finely grated zucchini ¼ tsp. chili flakes (or as much as desired) 1 lime juiced 1 tsp. finely grated lime peel ½ garlic clove grated/crushed or 1 tsp. of organic garlic paste ½ tsp. natural sweetener (stevia) Directions: 1. Mix chili flakes, lime juice, grated lime peel, grated zucchini, garlic & natural sweetener in a cup for the dressing. 2. Grill chicken under low heat until white. 3. Place chicken on plate on top of spinach, carrot, capsicum & mushrooms 4. Pour dressing over top

Directions: 1. Lightly grease a pan with coconut oil. or cook under grill. 2. Mix garlic & tamari sauce/coconut aminos in a cup and pour on kangaroo steak. 3. Cook steak until brown. 4. If desired, can garnish herbs/pepper/spices

Lean beef steak Ingredients: 100g fresh (non-packaged) lean beef steak 1 tsp. coconut oil (if pan cooked) Minced garlic 1/2 clove or as much as desired 2 tsp. Tamari sauce/coconut aminos (optional for added flavour) Directions: 1. Lightly grease a pan with coconut oil or grill. 2. Mix garlic & tamari sauce/coconut aminos in a cup & pour on beef. 3. Cook steak until brown. 4. If desired, can garnish mixed herbs/pepper/ spices

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DINNER White fish fillet

Chicken fillet

Ingredients: 100g fresh white fish fillet 1 tsp. coconut oil (if pan cooked) Lemons/limes/mixed herbs/pepper (if desired)

Ingredients: 100g fresh chicken fillet 1 tsp. coconut oil (if pan cooked) Minced garlic 1/2 clove or as much as desired 2 tsp. Tamari sauce/coconut aminos (optional for added flavour)

Directions: 1. Lightly grease a pan with coconut oil or cook under grill. 2. Cook fish until ‘golden’ or flaking. If desired, can garnish with lemon/lime juice/ mixed herbs/pepper.

Directions: 1. Lightly grease a pan with coconut oil or cook under grill. 2. Mix garlic & tamari sauce/coconut aminos in a cup & pour on chicken. 3. Cook chicken until white. If desired, can garnish with herbs/spices/pepper.

Zucchini spaghetti Ingredients: 1 medium zucchini 1 tsp. coconut oil Directions: 1. Using a peeler, carefully pull along the outside edge of the zucchini, turning after every pull, until the seeds are exposed. Cooking Option 1: 1. In boiling, salted water (add a tsp of coconut oil), cook spaghetti for 4 minutes. 2. Drain well. Serve. Cooking Option 2: 1. Cook the zucchini spaghetti in the pan over low heat in 1 tsp. coconut oil). Cooking option 3: 1. Cook spaghetti in a steamer for 4 minutes. Drain well. Serve.

Chicken/lean red meat & veggie stir fry Ingredients: 100g Chicken breast fillet OR lean red meat chopped into small bite size pieces ¼ capsicum chopped 1 carrot chopped 8 green beans chopped 3 baby corns sliced in halves 2 medium mushrooms chopped 1 clove garlic crushed or finely chopped or 2 tsps. Organic garlic paste 2cm long piece of ginger grated ¼ tsp. chili flakes ½ tbsp. coconut oil Coconut aminos/tamari sauce – 1 tbsp. OR 1 tsp. apple cider vinegar. Directions: 1. Heat pan or wok over medium-high heat & add coconut oil, heat for 2 mins so the oil is hot. 2. Add all ingredients minus the meat to pan 3. Sauté on high heat until cooked (about 3 mins). 4. Add the meat & cook until whitened all the way through (for chicken) & to your own liking for the red meat. 5. Serve hot.

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%*//&3 Dinner salad 1:

Dinner salad 2:

Ingredients: 2 cups spinach leaves, washed ½ cup cherry tomatoes, sliced ½ avocado, sliced ½ cup baby corn sliced raw or steamed. (Ends cut off and discarded).

Ingredients: 2 cups spinach leaves, washed ¼ red onion, diced 6-8 olives ¼ cup green beans chopped. (Ends cut off and discarded).

Directions: 1. If desired, steam baby corn for 3-4 mins 2. Combine ingredients into bowl

Directions: 1. Combine ingredients into bowl

Steamed veggies Dinner salad 3: Ingredients: 2 cups washed spinach leaves Small hand full of bean sprouts 45g (half 95g tin) tinned tuna (non-flavoured) ½ cup carrot, grated 2 tsp. pine nuts Directions: 1. Combine ingredients into bowl

Ingredients: 6 small broccoli heads 6 asparagus spears (ends cut off and discarded). ¼ cup green beans chopped (ends cut off and discarded). ½ cup carrot peeled and chopped ½ cup baby corn cut in halves. (Ends cut off and discarded). Directions: 1. Steam all ingredients for about 5 mins. Be sure not to overcook your veggies, they should still be slightly crisp. Check with a knife or fork 2. Drain and serve 3. If desired, can flavour with olive oil, sea salts, pepper, coconut aminos/tamari sauce etc.

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%*//&3Vegetarian 

  Portabella Stack Ingredients: 2 medium portabella mushroom caps 1 cup of cooked quinoa (wash thoroughly before you cook) ½ cup crumbled tempeh ½ red onion, diced 1 handful of spinach leaves 5 cherry tomatoes sliced 1 heaped tbsp. cottage cheese 1 tsp coconut oil Mixed spice: ½ tsp of paprika, garlic and onion powder Add Herbamare or Mrs Dash for extra taste Directions: 1. Pre set the grill to a high heat 2. Grease a non-stick pan with coconut oil & place over a medium heat. 3. Add diced red onion and crumbled tempeh to the pan & cook until onion becomes soft. 4. Add quinoa and mixed spices to the pan and continue to cook the ingredients for a further 3 minutes. 5. Lightly grease a small baking tray with coconut oil & place the portobello mushroom caps with the fleshy part facing up. 6. On top of the portobello caps place the spinach, sliced cherry tomatoes,quinoa mixture & cottage cheese. 7. Place on baking trays under the grill for 5 minutes. 8. Enjoy!

Simple Mexi Bowl Ingredients: 3/4 cup brown rice. ½ cup cooked black beans 2 heaped tbsp. organic low sugar salsa ½ sliced avocado 1 handful of spinach leaves 1 tbsp. cottage cheese if desired Directions: 1. Place a small saucepan with 1 ½ cups of water over a high heat. 2. Place rice in a fine strainer and wash under the tap to remove any chaff or starchy residue. 3. Bring the water to boil. 4. Place rice in saucepan and stir. Bring the rice to a gentle simmer. 5. Cover saucepan with a lid and turn the heat back to low. Don’t remove the lid until the rice is cooked. 6. Cook for 30–40 mins depending on the particular type of brown rice you are using. Be sure to check rice regularly to avoid over cooking. 7. Turn off the heat, remove the lid and drain the rice. Fluff the rice with a fork and allow to dry out for a few minutes. 8. Place spinach leaves on a plate then add the rice, black beans, organic salsa & avocado & add cottage cheese on top if desired. 9. Enjoy!

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DINNER - Vegetarian Moroccan Chickpea Salad

Veggie Burgers

Ingredients: ½ tbsp. chia seeds ½ lemon 1 tsp. organic honey 1 pinch cayenne pepper ¼ tsp. Herbamare, Mrs. Dash or sea salt 1 carrot peeled finely with a Julienne Peeler 1 ½ cups of chickpeas (drained and rinsed) ½ cup dates diced into small chunks 3 mint leaves ¼ cup sliced almonds 1 tsp. of coconut oil (may need to heat so it’s runny)

Ingredients: 2 tbsp. onion, grated 2 tbsp. red capsicum, grated 1 cup canned lentils (rinsed) 1/4 cup flaxseed, ground 1/4 cup almonds or walnuts, crushed ¼ cup shredded carrots ¼ cup shredded celery (remove veins with a veggie peeler) 1/2 garlic clove crushed or 1 tsp. garlic paste 1 tbsp. fresh parsley, chopped 1 tbsp. coconut oil 1 tsp. coconut aminos or tamari sauce 1 tsp. tomato paste 1/2 tsp. dried oregano 1/2 tsp. dried basil 1/4 tsp. curry powder 1/4 tsp. ground black pepper

Directions: Dressing 1. In a small bowl mix coconut oil, honey, ½ squeezed lemon juice and Herbamare, Mrs. Dash or sea salt. Set aside. Salad 1. Grease a pan with coconut oil and place over a medium head 2. Add chickpeas and sauté until golden (roughly 10mins) 3. In a mixing bowl combine chickpeas, peeled carrot, dates and sliced almonds. 4. Mix all the ingredients together while adding the dressing 5. Garnish on top with torn mint leaves. 6. Enjoy

Directions: 1. Preheat oven to 180C. 2. Place lentils in a bowl and mash them. 4. Combine all of the ingredients using your hands to mix together. 5. If you have time you can leave the ingredients to sit for an hour so the flavours mix together. 6. Lightly grease a baking tray with coconut oil. 7. Using your hands mould the mixture into small burger sized portions. 8. Bake for 25 to 30 minutes. Flip at the 10 minute mark but be very careful when flipping as the burgers are still quite delicate. 9. Enjoy!

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%*//&3Vegetarian Tempeh Stir Fry Ingredients: 150g block of tempeh ž cup brown rice 1tbsp. tamari sauce or coconut aminos ½ tsp ginger, ½ tsp garlic and ½ tsp onion powder. 1 medium sized head of broccoli Ÿ green capsicum diced Ÿ red capsicum diced 1 tbsp. coconut oil Directions: To cook the rice 1. Place a small saucepan with a 1 ½ cups of water over a high heat. 2. Place rice in a fine strainer and wash under the tap to remove any chaff or starchy residue. 3. Bring the water to boil. 4. Place in rice and stir. Bring the rice to a gentle simmer. 5. Cover saucepan with a lid and turn the heat back to low. Don’t remove the lid until the rice is cooked. 6. Cook for 30-40 mins depending on the particular type of brown rice you are using. Be sure to check rice regularly to avoid over cooking. 7. Turn off the heat, remove the lid and drain the rice. Fluff the rice with a fork and allow to dry out for a few minutes.

Tasty Lentil Stir Fry Ingredients: ½ sweet potato - diced 1 ½ cup canned lentils - rinsed 1 handful green beans - diced into small pieces Ÿ cup sliced almonds 1 carrot – diced into small chunks 2 dates – diced into small chunks 1 heaped tbsp. natural yoghurt 1 tsp. coconut oil Directions: 1. Grease a pan with coconut oil & place over a medium heat. 2. Add diced carrot and sweet potato to pan and cook for 5 mins. 3. Add diced green beans and cook until entire mixture is golden brown. 4. Add the lentils and dates to the pan and stir through until warm. 5. Serve on plate with a tbsp. of natural yoghurt on top. 6. Enjoy!

To cook the veggies and tempeh 1. Prepare tempeh by absorbing any extra moisture with paper towel 2. Slice tempeh into small cubes and place in a bowl for later. 3. Grease 2 small pans with coconut oil and place over a medium heat. 4. Add broccoli, green and red capsicum to the pan and cook until soft. 5. Add to the other pan and cook for 5 mins. Flip the tempeh occasionally to ensure it is cooked all the way through. 6. To serve place the brown rice into a bowl. Add mixed veggies and tempeh on top of the rice. 7. Enjoy!

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%*//&3Vegetarian Dinner salad 1:

Dinner salad 2:

Ingredients: 2 cups spinach leaves, washed ½ cup cherry tomatoes, sliced ½ avocado, sliced ½ cup baby corn sliced raw or steamed. (Ends cut off and discarded).

Ingredients: 2 cups spinach leaves, washed Âź red onion, diced 6-8 olives Âź cup green beans chopped. (Ends cut off and discarded).

Directions: 1. If desired, steam baby corn for 3-4 mins 2. Combine ingredients into bowl

Directions: 1. Combine ingredients into bowl

Dinner salad 3: Ingredients: 2 cups washed spinach leaves Small hand full of bean sprouts ½ cup carrot, grated 2 tsp. pine nuts Directions: 1. Combine ingredients into bowl

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SNACKS Hard boiled eggs Ingredients: Eggs Directions: 1. Fill a small pan with cold water and place in egg/s. 2. Boil for around 8 minutes from cold on gas stove, 10-15 minutes on electric stove. 3. Remove from heat and let cool before peeling.

Clean coleslaw Ingredients: 1.5 cups cabbage, shredded 1.5 cups red cabbage, shredded 1 cup carrot, grated 1/4 green capsicum, shredded 1/4 red capsicum, shredded ½ cup celery, shredded Dressing Mix the following ingredients in a cup: 2.5 tbsp. cottage cheese ½ lemon squeezed 1 tsp. mustard powder ½ tsp. natural sweetener (stevia) Directions: 1. In a large bowl, combine all ingredients, mix well. 2. Chill and serve.

Tomato soup (Serves one, to prepare in bulk for 30 days x qty by 7) Ingredients: 1 cup organic/fresh tomato juice 1 small celery rib including leaves chopped ½ cup water ½ cup or half a large onion, chopped 1 clove of garlic crushed or 1 tsp. garlic paste ½ tbsp. basil, dried 3-5 cloves 1 bay leaf 1 whole tomato diced Directions: 1. Blend all ingredients except cloves & bay leaf and put in saucepan on medium heat until starts to boil. Add bay leaf & cloves. 2. Cover and simmer on low for 6 minutes or until heated through. 3. Serve hot 4. Or let cool & put in containers to freeze & take out as needed.

Carrot & celery soup (Serves one, to prepare in bulk for 30 days x qty by 4) Ingredients: 1 tbsp. coconut oil ½ leek, thinly sliced 3 carrots, peeled and chopped 3 sticks celery, chopped 4cm piece of ginger 2 cups of water Directions: 1. Heat oil in saucepan over medium heat. 2. Add leek, carrots, celery and ginger. 3. Cook uncovered, stirring occasionally for 8 minutes or until vegetables start to soften. 4. Add water to saucepan and cover. Bring to boil. 5. Reduce heat to medium and simmer covered for 20 minutes or until carrots soften. 6. Remove from heat and blend. 7. Heat before serving.

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SNACKS Pumpkin soup (Serves one, to prepare in bulk for 30 days x qty by 6) Ingredients: 3 cups pumpkin flesh, diced 50g or 3tbsp. onion, finely diced 1 cup sweet potato, peeled and finely diced 25g or 1.5 tbsp. coconut oil 1 tbsp. Natural low sugar yoghurt 1 small bunch of fresh parsley 1 cup of water (add more if needed)

Green smoothie Ingredients: 1 cup spinach leaves (about 1 large hand full) 1 green apple 1 lime squeezed 2 tbsp. natural low sugar yogurt 1 cup chilled water 1 kale leaf (optional) Directions: 1. Put all ingredients in blender. 2. Blend until smooth and serve

Directions: 1. Melt coconut oil in pan and sautĂŠ onions until translucent. 2. Steam pumpkin & sweet potato until soft. 3. Blend pumpkin and sweet potatoes adding small amounts of water until pureed. 4. Add puree to saucepan. Mix until thickened. 5. Serve hot, garnish with yoghurt & chopped parsley, herb salt, pepper if desired.

Berry smoothie Ingredients: 1 cup spinach leaves (about 1 large hand full) 1 cup berries (frozen or fresh) 1 lime squeezed 2 tbsps. Natural low sugar yogurt 1 cup chilled water 1 kale leaf (optional) Directions: 1. Put all ingredients in blender. 2. Blend until smooth and serve

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COOKING/FOOD TIPS Don’t overcook your veggies! Make sure you don’t destroy the nutrients in your vegetables by overcooking them. If you are steaming them in a saucepan or steamer, only use a small amount of water so that you minimise the loss of nutrients in the water.

Omelettes... When cooking the omelettes for breakfast if you have trouble flipping them (like I do), cook one side then put the pan under the grill for a few minutes to cook the other side! I also like to mix my eggs and all the other ingredients in a bowl then pour it on the pan.

Prepare your food in advance... Where you can, try to prepare your meals in advance. This makes it easier for you if you have a busy schedule. I.e. mixing the omelettes the night before and keeping the mixture in the fridge, chopping/cooking meat or boiling eggs the night before etc.

Soups... You should prepare your soups in bulk for the whole 30 days then store in the freezer. Preparing the soups in advance will cut down on time and hassle.

Food containers... I recommend buying small BPA free plastic containers to store meals in if you have a busy schedule & need to take your meals with you to work. This way you can keep your food seperated. It makes it a lot easier when you’re busy!

Kitchen scales... I recommend buying some scales for weighing your meat etc.

Meat... Buy organic meat when possible. 100g of meat is about the size of your palm.

Tempeh... Buy organic Tempeh. After opening tempeh it may be kept in the fridge for up to 7 days. Use a ziplock plastic bag or other air-tight container to keep it moist and fresh. Discard if it smells unusual or has changed colour.

Legumes Buy your legumes (beans, chic peas, lentils) in cans, stay away from brands with added salts and rinse before you use them.

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Quinoa In the vegetarian recipes I given directions on how to cook quinoa seeds. If you want to speed up the cooking time you can buy quinoa flakes which only takes a couple of minutes to cook. In it’s natural state quinoa has a coating of saponins which is mildly poisonous. Don’t worry though, washing it thoroughly with water removes it. No soaking required.

Discard onions once cut! Onions cannot be kept once cut, if you only need half an onion, you will need to discard the rest as they become toxic and useless for cooking.

Flavours/salts/dressings... Avoid bottled dressings. To add flavour to your salad, use a maximum of 1 tbsp. coconut oil drizzled over your salad or squeeze half a lemon or lime over it, add pepper or mix balsamic vinegar (non-sweetened) with olive oil & pour over salad. You can add flavour to your meals by using a little herbal salt such as Herbamare, Mrs. Dash, herbs, spices, pepper & sea salt. Do not over do it as too much salt isn’t good for you. Also check the contents to ensure there is no added sugar. I love freezing a lemon & or lime & grating over food to add flavour – it’s very tasty! Try it on your salad or meat!

Meal Timings... You will notice that the meal plan has five separate meals/snacks throughout the day. Everyone’s schedules vary. As such you need to make sure you break your meals and snacks up evenly throughout the day. For example; if you get up at 6am to do your morning cardio your breakfast meal can be consumed before or after training – whichever you prefer. If you plan on having lunch at midday you need to plan to have your snack around 10am. You should be eating about every 2-3 hours! I recommend having one of your meals around the time that you do your afternoon training session. Eat at least an hour before or as soon as you can after training (within 40 minutes). If you train at 2pm then eating your snack after it would be a good idea. Training before dinner is ideal. If you choose to include protein shakes in this plan then I recommend having a shake straight after your training session. Take your shaker with you with your protein powder in it so it’s all ready to go. It’s important to plan ahead to create a routine. This will help you ensure success with following the shred diet guide.

Drinks... In addition to water some other drinks are allowed. These being green tea, herbal tea, fennel tea, mint tea, white tea, water with lemon and up to 2 long black coffees per day. Stay away from any drinks that contain sugar, artificial sweeteners, colours or preservatives. Always check the ingredients! I recommend drinking warm water with half a squeezed lemon every morning before you eat & workout – It aids your digestive system, cleanses your system, boosts your immune system, balances pH levels, clears your skin, energizes you, aids in weight loss & much more! (You can also add 1-2 teaspoons apple cider vinegar).

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SHOPPING LIST I have broken up the 4 weeks of shopping for you to make it simple! • 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 such as green veggies as they are best when fresh (especially spinach leaves).

Plan ahead! • You can buy meat in bulk if you like & freeze it until you need it. • Buy all your fruits & veggies fresh unless specified. • When it says “own choice of lean red meat” you can choose from kangaroo, beef or another lean red meat. • The amount of lemons/limes you buy per week depends on whether you choose to have them as a garnish on your food/salad or have the green or berry smoothie as a snack. Remember to buy organic when possible! • Some of the things on the shopping list will last the whole 30 days so you may not need to buy more when it says that item on the shopping list. • Keep track of your food such as spices, sweet potatos, onions, yogurt, cottage cheese, coconut oil etc. Only buy as needed.

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WEEK 1 Fruit & Vegetables

Meat

Green apple x 2 Pear x 1 Banana x 3 Berries x 1 pack (1 cup) – own choice Lemons – bag of at least 6 Limes – bag of at least 6 Spinach leaves x 6 packets (around 150g/packet) Ginger x 5 (4cm pieces) 2 Whole garlics / organic garlic paste (no added sugar) Olives – 1 small jar Green beans x 3 hand fulls Broccoli x 1 small Asparagus spears x 6 Red capsicum x 3 Green capsicum x 2 Cucumber x 2 Zucchini x 2 medium size White cabbage x 1 Red cabbage x 2 Brown onion x 6 Red onion x 1 Carrots x 4 bags (750g) Sweet potato x 8 medium size Pumpkin x 2.6 kg Kale leaves (optional for smoothies) Celery x 4 whole Leek x 2 Mushrooms x 3 small packs Bean sprouts x 1 pack Large tomatoes x 7 Cherry tomatoes x 1 small punnet Avocado x 3 Baby corn x 6 handfuls

300g Lean red meat (own choice) 100g Lean red meat mince (own choice) 600g Chicken or turkey breast fillet 300g Chicken or turkey mince 100g Salmon fillet 100g White fish fillet (own choice) Tuna (unflavoured) – 4 x 95g tins

Herbs and Spices Parsley Fresh - Small Bunch Basil fresh or dried x 1 handful or small pack Mixed Herbs x 1 shaker Cloves dried x 1 shaker Chili Flakes x 1 shaker Mustard Powder (this should last the full 30 days) Coconut Aminos* OR Organic (low sodium) Tamari Sauce

Oils and Dressings Apple cider vinegar (optional for stir fries)* Organic coconut oil x 1 jar* Herbamare, Trocomare, Dash, or other herb & vegetable sea salt (containing no sugar, additives, preservatives or MSG)* Balsamic Vinegar & Olive Oil (optional for salad dressings)

Dairy Natural Low Sugar Yoghurt x 1 small tub Full Fat Cottage Cheese x 1 small tub

Misc

Nuts

Eggs x 38 (free range if possible) Tomato Juice x 2L

Raw almonds – 1 large pack Pine nuts – 1 bag (70g / 6Tbspn) Walnuts – 1 large pack

*May need to purchase ingredient from health food store

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WEEK 2 Fruit & Vegetables

Meat

Lemons x 1 bag of at least 6 Limes x 1 bag of at least 6 Berries – 1 punnet (1 cup) – own choice Green apple x 1 Bananas x 2 Ginger x 1 (2cm piece) Garlic x 1 clove Spinach leaves 6 x 150g packets Carrots - 1 x bag 750g Kale x 2 leaves (optional for smoothies) Celery x 1 bunch Cucumbers x 1 Mushrooms x 1 medium size pack Cherry tomatoes x 2 small punnets Sweet potato x 3 medium size Red capsicum x 1 Green capsicum x 1 Avocado x 4 Zucchini x 1 Baby corn x 4 small packets/ handfuls White cabbage x 1/2 Red cabbage x 1/2 Green beans – 1 packet or 1 large handful Broccoli x 1 small Asparagus spears x 6 Bean sprouts x 3 packets or 3 handfuls Red onion x 1 small

500g chicken or turkey mince 300g chicken or turkey breast 300g chosen lean red meat 100g fresh salmon fillet 200g fresh white fish fillet Tuna (unflavoured) – 6 x 95g tins

Dairy Full fat cottage cheese x 1 small tub** Natural low sugar yogurt x 1 tub**

Misc. Eggs x 41 **You may still have these ingredients left over from last week. Only purchase if you are in need of more.

Nuts Raw almonds x 1 bag** Walnuts x 1 bag** Pine nuts small bag**

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WEEK 3 Fruits and Vegetables

Meat

Lemons x 1 bag of at least 6 Limes x 1 bag of at least 6 Green apples x 1 Bananas x 2 Berries x 1 punnet (1 cup) Olives – 1 small jar** Fresh parsley x 1 small bunch for soups Garlic x 1 clove Sweet potato x 1 medium size Pumpkin x 200g Spinach leaves 6 x 150g packets Red onion x 1 Brown onion x 1 Carrots 1 x packet 750g Cucumbers x 1 Broccoli x 1 Asparagus spears x 6 Kale x 2 leaves (optional for smoothies) Celery x 1 bunches Green beans x 3 packs or 4 large handfuls Bean sprouts x 4 handfuls Mushrooms x 2 small packs Red capsicum x 3 Red cabbage x 1 White cabbage x 1 Zucchini x 2 Cherry tomatoes x 1 small punnet Avocado x 3 Baby corn x 4 handfuls

200g Chicken/turkey mince 500g Chicken/turkey breast 100g White fish Fillet 100g Salmon Fillet 500g Lean red meat (beef, kangaroo etc.) 100g Lean red meat mince Tuna (unflavoured) – 4 x 95g tins

Dairy Natura low sugar yogurt x 1 tub**

Misc. Eggs x 32 **You may still have some of these ingredients left from last week. Only purchase if you are in need of more.

Nuts Raw almonds – 1 small pack if needed Walnuts x 1 small pack if needed Pine nuts x 1 small bag if needed

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WEEK 4 This list is for your last 9 days. (You may need to do 2 shops so food does not go stale - Check your food menu!)

Fruits and Vegetables

Meat

Lemons x 1 bag of at least 6 Limes x a bag of at least 6 Bananas x 2 Green apples x 2 Pears x 1 Berries x 1 punnet (1 cup) – own choice Ginger x 1 4cm piece Garlic/garlic paste x 1** Olives x 1 small jar** Spinach leaves 7 x 150g packets Cucumber x 2 Red onion x 1 Cherry tomatoes 2 x small punnets White cabbage x 1 Red Cabbage x 1 Celery x 1/2 bunch Mushrooms x 2 small packs Carrots x 1 packet (about 750g per packet) Red capsicum x 3 Green capsicum x 1 Kale x 2 leaves (optional for smoothies) Zucchini x 3 Asparagus spears x 12 Broccoli x 2 Baby Corn x 3 small packets or 6 handfuls Bean sprouts – 3 packets or 4 handfuls Green beans x 4 packs or 6 handfuls Sweet Potato x 3 medium size Pumpkin x 200g Avocados x 4

400g Lean red meat (beef, kangaroo etc.) 600g Chicken/turkey breast 500g Chicken/turkey Mince 200g White fish Fillet 200g Salmon Fillet Tuna (non flavoured) – 5 x 95g tins

Dairy Full fat cottage cheese - 1 small tub** Low sugar Greek yogurt 1 small tub**

Misc. Eggs x 52 **You may still have some of these ingredients left over from last week. Only puchase if required.

Nuts Raw almonds – 1 pack** Walnuts x 1 pack** Pine nuts x 1 small packet**

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8&&,Vegetarian Fruit & Vegetables

Herbs and Spices

Green apple x 3 Pear x 1 Banana x 3 Berries x 1 pack (1 cup) – own choice Lemons – 1 Limes – bag of at least 6 Spinach leaves 3 x packets (around 150g/packet) Ginger x 1 (4cm pieces) 2 garlics / organic garlic paste (no added sugar) Green beans – 1 hand full Red capsicum x 1 Green capsicum x 1 White cabbage x 1 Red cabbage x 1 Brown onion x 6 Red onion x 1 Carrots x 2 bags (750g) Sweet potato x 5 medium size Pumpkin x 2.7kg Kale leaves (optional for smoothies) Celery x 4 whole Leek x 2 Broccoli x 2 Large tomatoes x 7 Cherry tomatoes x 2 punnets Avocado x 2 Portabella mushroom x 4 (large) Beetroot x 2 Olives x 1 small jar

Fresh parsley - 1 small bunch Basil fresh or dried x 1 handful or small pack Cinnamon x 1 shaker Cloves dried x 1 shaker Chili Flakes x 1 shaker Mustard Powder (this should last the full 30 days) Coconut Aminos* OR Organic (low sodium) Tamari Sauce Garlic powder x 1 shaker Ground flaxseed x 1 pack or shaker Mint leaves x 1 handful Cayenne pepper x 1 shaker Dates x 1 pack Chia seeds x 1 pack Dried oregano x 1 pack Bay leaves x 1 pack Mustard powder x 1 shaker Stevia x 1 jar/pack Paprika x 1 shaker Onion powder x 1 shaker Curry powder x 1 shaker Black pepper x 1 shaker

Nuts - Grains - Legumes - Seeds Raw almonds x 1 large pack Sliced almonds x 1 pack Walnuts x 1 large pack Quinoa seeds or flakes x 1 large pack Lentils x 1 can Shredded coconut x 1 pack Chickpeas x 2 cans 4 bean mix x 1 can Brown rice x 1 large pack Black beans x 1 can*

Oils and Dressings Apple cider vinegar (optional for stir fries)* Organic coconut oil x 1 jar* Organic honey x 1 jar Herbamare, Trocomare, Dash, or other herb & vegetable sea salt (containing no sugar, additives, preservatives or MSG)* Balsamic Vinegar & Olive Oil (optional for salad dressings) Wholegrain mustard x 1 jar

Dairy - Other Organic/natural low sugar yoghurt x 1 small tub Full Fat Cottage Cheese x 1 small tub Organic almond milk x 1L Tempeh x 3 blocks

Misc Eggs x 26 (free range if possible) Tomato Juice x 2L Organic salsa x 1 jar Tomato paste x 1 small container *May need to purchase ingredient from health food store

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8&&,Vegetarian Fruit & Vegetables

Dairy - Other

Lemons x 2 Limes x 1 Berries – 1 punnet (1 cup) – own choice** Green apple x 3 Bananas x 3 Pumpkin x 400g Garlic/Garlic paste x 1** Spinach leaves 3 x 150g packets Pear x 1 Carrots - 1 x bag 750g Kale x 2 leaves (optional for smoothies) Celery x 1 bunch Portabella mushrooms x 2 large Cherry tomatoes x 2 punnet Sweet potato x 3 medium size Red capsicum x 2 Green capsicum x 2 Avocado x 1 White cabbage x 1** Red cabbage x 1** Green beans – 2 packet or 2 large handful Brown onion x 2 Red onion x 1 small Berries x 1 pack - own choise** Broccoli x 2 Beetroot x 2 Fresh parsley x 1 bunch Mint leaves x 1 handful

Full fat cottage cheese x 1 small tub** Organic/natural low sugar yogurt x 1 tub** Organic almond milk x 1L Tempeh x 2 blocks**

Misc. Eggs x 26 Organic salsa x 1** Tomato paste x 1 small tub** **You may still have these ingredients left over from last week. Only purchase if you are in need of more.

Nuts - Grains - Legumes - Seeds Raw almonds x 1 bag** Walnuts x 1 bag** Quinoa x 1 bag** Chickpeas x 1 can 4 Bean mix x 1 can Lentils x 2 cans Black beans x 1 can** Brown rice x 1 pack**

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8&&,Vegetarian Fruits and Vegetables

Dairy - Other

Lemons x 1 Limes x 1 Green apples x 2 Bananas x 2 Berries x 1 punnet (1 cup)** Garlic / Garlic paste x 1** Sweet potato x 2 medium size Pumpkin x 400g Spinach leaves 3 x 150g packets Red onion x 1 Brown onion x 2 Carrots 1 x packet 750g Kale x 2 leaves (optional for smoothies) Celery x 1 bunches Green beans x 2 packs or 2 large handfuls Portabella mushrooms x 2 large Red capsicum x 2 Green capsicum x 2 Red cabbage x 1 small White cabbage x 1 small Broccoli x 1 Cherry tomatoes x 3 punnets Avocado x 2 Mint leaves x 1 handful Fresh parsley x 1 bunch

Organic/natural low sugar yoghurt x 1 tub** Cottage cheese x 1 tub** Organic almond milk x 1L Tempeh x 3 blocks**

Misc. Eggs x 21 Tomato paste x 1 small tub Organic salsa x 1 jar** **You may still have some of these ingredients left from last week. Only purchase if you are in need of more.

Nuts - Grains - Legumes Raw almonds – 1 small pack** Walnuts x 1 small pack** Quinoa x 1 pack** Shredded coconut x 1 pack** Black beans x 1 can** Chickpeas x 2 cans 4 Bean mix x 1 can** Lentils x 1 can Brown rice x 1 pack**

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8&&,Vegetarian This list is for your last 9 days. (You may need to do 2 shops so food does not go stale - Check your food menu!)

Fruits and Vegetables Lemons x 1 Limes x 2 Bananas x 3 Green apples x 3 Pears x 1 Berries x 1 punnet (1 cup) Garlic or Garlic paste x 1** Spinach leaves x 3 150g packets Red onion x 1 Cherry tomatoes x 3 punnets White cabbage x 1 Red cabbage x 1 Celery x 1 bunch Portabella mushrooms x 2 large Carrots x 1 packet (about 750g packet) Red capsicum x 2 Green capsicum x 2 Kale x 2 leaves (optional for smoothies) Green beans x 2 packs or 4 handfuls Sweet Potato x 3 medium size Pumpkin x 400g Avocados x 3 Broccoli x 3 Brown onion x 3 Red onion x 1 Beetroot x 2 Bean sprouts x 1 small handful Fresh parsley x 1 bunch Mint leaves x 1 handful

Chickpeas x 3 cans 4 Bean mix x 2 cans Pine nuts x 1 small packet** Shredded coconut x 1 pack** Brown rice x 1 pack**

Dairy - Other Full fat cottage cheese x 1 small tub** Organic/natural low sugar yoghurt x 1 small tub** Organic lmond milk x 1L Tempeh x 2 blocks**

Misc. Eggs x 33 Wholegrain mustard x 1 container** Dates x 1 pack** Mint leaves x 1 pack Organic slasa x 1 tub** Tomato paste x 1 small container **You may still have some of these ingredients left over from last week. Only puchase if required.

Nuts - Grains - Legumes Raw almonds – 1 pack** Sliced almonds x 1 small pack** Pine nuts x 1 small pack** Walnuts x 1 pack** Quinoa x 1 pack** Lentils x 2 cans Black beans x 1 can Brown rice x 1 pack

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EATING OUT This program is designed to be followed 100% to get the best results possible, but I understand that things happen that are out of your control and there may be times when you must eat out and you cannot bring your own food with you. By no means am I saying it’s okay to eat out every now and then while on this plan and still achieve the best results possible. If you choose to eat out you are risking your results being affected negatively. A meal that is not a part of this plan can undo your hard work and the last thing you want is to go backwards!

Here are some tips on eating out if it is a must: •

Chicken or fish salad. Ask for the balsamic dressing on the side (you can add raw olive oil) Ask to add avocado if it’s not on the menu. When it comes out taste the balsamic dressing – some are sweet & have a lot of sugar in it so you have to be careful. If it tastes too sweet to be healthy, it probably is.

Order some sort of lean meat such as grilled chicken, beef, or fish with salad or vegetables. I ask for mainly green vegetables & ask for them to be steamed with no oil or butter. Some places don’t allow you to change the menu but most places are happy to cater to your needs. You must be specific when ordering! Tell them exactly what you want in detail.

Omelettes. A lot of people have these with the yolks removed as they are high in fat, but I always have at least one whole egg! The yolks actually have far more nutrients & protein than the whites & contain necessary good fats.

Sushi. Find somewhere that does brown or black rice. Ask for it to be made with no mayonnaise. Cooked tuna & avocado have all sorts of things added to it, which makes it not so healthy! Sushimi, raw fish & avocado made with brown rice is one of the healthiest options, or prawn/crab & avocado. Don’t add soy sauce.

Mexican. My favourite Mexican place to eat here in Australia is ‘Guzman Y Gomez’. I get a burrito bowl made with brown rice, chicken, tomato salsa & guacamole, or if I don’t want the rice I get lettuce in place of the rice & ask for no cheese. They also do chicken or beef salads.

If you’re a vegetarian look for somewhere that has foods such as; brown rice, quinoa, gluten free pasta, buckwheat pasta, eggs, tempeh, beans, lentils, veggies, salad, mushrooms, breads such as ezekiel, gluten free, rye, spelt, or sourdoug. Stay away from anything deep fried, processed, sugary, oily, fatty (excluding good fats such as avocado, nuts, coconut oil etc).

Remember it’s important to try your very hardest to avoid eating out while on my 30 Day Shred if you want to achieve the best results possible.

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TIPS & TRICKS •

As previously stated, when purchasing your food for the 30 Day Shred, (when possible) buy fresh and/or organic ingredients.

If you MUST have a sweetener in your coffee or tea get a natural sweetener like Stevia! Keep sachets in your handbag for when you’re out. Avoid artificial sweeteners.

Invest in waterproof make-up & dry shampoo – if you are a shift worker or a busy mum and are trying to save time then these can be a godsend when it comes to fitting workouts into a busy day. If you have to go somewhere after your workout throw your waterproof mascara on before training, jump into a quick shower afterwards and dry-shampoo your hair so you’re all ready to go. Much quicker than re-applying all your make-up and washing and blow-drying your hair all over again.

If you have to work early and therefore need to work out even earlier, set your alarm and put it on the other side of the room so you HAVE to get up to turn it off. Have your gym clothes ready to go next to your bedroom door so you can put them straight on. Once your runners are laced up, you won’t be getting back into bed.

Set an alarm to remind yourself to eat. It’s important that you don’t skip meals as this will only lead to your body’s metabolism slowing down and more fat being stored!

Try to surround yourself with like-minded people. If you have a friend that is keen on exercise and healthy eating then organise for them to join you when you train or if you have to go out for an occasion. Healthy influences will lead to healthy choices.

Pre-make your meals weekly or so and store them in the freezer or refrigerator ready for heating up to save you some time. No excuses for not eating well!

All nuts must be unsalted and all fruit must be fresh, not dried. Dried fruit is a trap; it is full of sugar and preservatives!

Following this plan exactly will provide results. ‘Straying’ for a day or two will not give you the results you are after. You MUST be strict with yourself and realise that just thinking about becoming a fitter person will not automatically make you a fitter person. Practice saying “no thank you”. It will get easier!

If you can’t resist driving past your local cake shop, or sitting with people who are eating unhealthy food then don’t! Drive a different way and sit on your own to eat. You have to take control of yourself and do whatever it takes to stay on track.

Steer well clear of alcohol – there are so many hidden calories in alcohol that will do nothing but hinder your results, not to mention the fact that a hangover will affect your appetite and motivation to train the following day. Nowhere in this plan is alcohol suggested or recommended. It should therefore not be consumed.

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Failing to plan is planning to fail – if you know you are going to have a busy few days then plan ahead and pre-make your food and set times for your training!

Buy 2-3 1.5L bottles of water and re-fill these each day. It is an easy way to keep track of your exact water consumption.

Drink a big glass of water (not cold) first thing in the morning, this helps to get your digestive system working. It’s even better with squeezed lemon in warm water.

Use your time off or days off to have “you time” – make food, train, catch up on some sleep and do anything that you do not have time to do on other days. This will help to free up your busy days so you can still focus on your goals. That way there are no excuses.

Use full fat cottage cheese in omelettes and low sugar yogurt in your tomato soup to avoid the nasties and preservatives in the low fat varieties.

Love your exercise – learn to view your training times as ‘you time’/downtime. Use it as a break from your busy day and a break from the world. You will learn to love and crave this time out!

If you slip up and eat something you shouldn’t have it’s not the end of the world. We are human after all! Forgive yourself and get straight back into your program. Start again from your next meal. A lot of people feel like giving up when they make one slip up. DO NOT BE ONE OF THOSE PEOPLE! You will regret it, I can assure you!

If you’re new to clean eating, all of this may seem overwhelming, but the hardest part is the start! You are re-training your body to like healthy foods & it will become easier in time. If you stick to this program you will get results & this is the biggest motivation you can have to keep you going so you can make healthy eating a way of life.

Don’t give up before you see results – if you stick to it and don’t cheat I guarantee you will get results!

Make sure you wear the appropriate attire for your training. High quality, comfortable, supportive footwear is essential. Wear clothing that is comfortable/supportive that will allow you to train unhindered.

Stay focussed on your goal. If you feel unmotivated, find something such as photos that motivate you to keep going. Motivation is a day-to-day necessity! It’s up to YOU to keep yourself motivated!

After the 30 days, keep adopting a healthy lifestyle. This is not a nutritional guide that you follow for 30 days and then go back to your old ways of bad eating. Clean, basic foods accompanied with exercise are an important part of being mentally and physically sound all year round.

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WORKOUTS I strongly recommend doing my suggested training programs as I have found them to be the best and fastest way to get lean and toned. If for some reason you are unable to perform the exercises I have given you I recommend doing alternative exercise and not remaining completely sedentary. GETTING TONED I have found that the best way to achieve a lean, toned body is by including strength training in your workouts combined with eating clean! The idea is to work your muscles so they can grow because the more muscle you have the more fat you burn – even while you’re sleeping! Being toned is having a good healthy amount of muscle and being lean. Don’t freak out at the mere mention of ‘muscles’, I don’t mean bulky, body builder type of muscles. I’m talking about long & lean muscles that give your body a healthy, toned look. Don’t be afraid of strength training!

REPS, SETS & ROUNDS – WHAT ARE THEY? REPS: how many times you perform an exercise eg. 12 reps of bicep curls. SETS: 1 set is 1 lot of reps. Eg. Doing 12 reps of bicep curls is 1 set. It may look like this: 4 x 12 of bicep curls which means 4 sets of 12 reps. ROUNDS: generally used in a circuit. You may do 4 different exercises one after the other & do them 8 times, which is 8 rounds. Always warm up with either no weigh

LOW INTENSITY CARDIO ‘Low intensity’ cardio means a brisk walk, or slow jog. You can go for a walk/run, ride a bike, use the cross trainer, stepper machine or rower, or any other kind of cardio machine at a low intensity.

Always warm up with either no weights or light weights, then do your sets with a suitable yet challenging weight! 48


WARM UPS/STRETCHING Warming up your body and stretching before and after a workout is very important. It helps you get physically and mentally prepared. Warm ups help prevent injury and gets your muscles fired up and ready for your workout. Warm down stretching after your workouts help your muscles to relax and repair. I recommend stretching on your days off also.

Here are some stretches you can do before and after you train. Hold each stretch for 5-10 seconds and repeat each side 3 times.

UPPER BODY STRETCHES Forearms / Wrists

Shoulders

Triceps

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Chest

Back

Biceps / Chest

Obliques / Lats

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LOWER BODY STRETCHES Groin

Calves

Quads

Hamstrings

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Glutes Groin

Hamstrings / Groin

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WEIGHT TRAINING It’s important to pick weights that are not too heavy but not too light. The idea is for you to be struggling to lift the weight on the final 2-3 reps. It shouldn’t be painful but should feel like your muscles are struggling. The idea is to fatigue your muscles. If you feel any kind of pain or feel a pull in your muscle stop immediately & seek medical help. Never push through a workout if you are in pain or you are hurt. Your workouts should be exhausting and challenging but not painful. If you are new to exercising then ensure you are starting with light weights. When it says to squat with a bar or weights, if that’s too hard for you, just do air squats until you are strong enough to do them weighted. Just do what you can, while ensuring you are still pushing yourself. Concentrate on your technique and form rather than how much you’re lifting! Lower weight with good technique is far more beneficial than throwing heavy weight around with bad form.

CIRCUITS – HIIT (High Intensity Interval Training) Circuits are short and intense workouts where you perform one exercise after another with little or no rest in between. It includes core, cardiovascular and resistance training so it promotes power, flexibility & aerobic endurance while shredding fat to get a lean defined physique. Circuits usually use a range of different muscle groups in one workout as opposed to focussing on one muscle group at a time when doing weight training. The objective of circuit training is to keep your heart rate up. Make sure you don’t pick a weight that is too heavy or you won’t have enough energy to get through the whole circuit. You can time your workouts on your phone or watch. I recommend aiming to do the circuits with no rest in between each set, but for beginners you can allow yourself 30secs – 2mins of rest in between, no more than this. Keep in mind that circuits are supposed to be hard but be sure to have small breaks in between each round if you must. A round is completed when a series of different exercises are completed one after the other. You can progress from this as your fitness levels improve.

YOU WON’T ET UL Y I want to stress that doing the type of training in my 30 Day Shred will NOT get you bulky. Females don’t have as much testosterone in their bodies as men do. It’s very hard for females to get bulky even with the right training, diet and supplements.

DON’T S IP A ODY PART You might be thinking “but I don’t need to train my chest, or back” etc. Your body works as a whole you can’t train one half of it and forget the other.

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AT HOME TRAINING If you are unable to get to a gym I have included alternative “at home” workouts that I do when I cannot get to a gym. I recommend purchasing some equipment if you plan on training at home: • 2 sets of dumbbells: light weight (around 4-5kg) and moderate to heavy weight (around 8-10kg); You will need to be able do at least 12 reps of bicep curls with the light weight so pick a weight that is suitable. You will need to be able to do at least 12 reps of shoulder press with the heavier dumbbells. Get a professional to help you pick the right weights for you. A good idea would be to go to a gym and do a dumbbell arm workout so you can find the perfect weight for you. • Large Swiss ball; • Floor mat • Ankle weights (2-3kg each) if desired; however they are not essential. These can easily be found at a local fitness/gym store or online. Throughout the plan you will notice that there are warm up sets before most ot the exercises, when it says to warm up with a light weight just go through the movements of the exercise with no weights if you don’t have a lighter weight. It’s just to get the blood into the muscle.

*Always consult your doctor before starting a new training routine. People with high blood pressure and heart problems should not do this program. 54


30 DAY PLAN

DAY 1

MEALS REA FAST Cottage cheese omelette

SNAC 1 green apple, 10 almonds or green smoothie

LUNCH Lunch salad 1

SNAC Tomato soup

DINNER Chicken stir fry & zucchini spaghetti

MEALS Vegetarian REA FAST Cottage cheese omelette

SNAC 1 green apple, 10 almonds or green smoothie

LUNCH

SNAC

Vegetarian lunch Tomato salad 1 soup

DINNER Portabella stack

MORNING Start your day with 40 minutes of low intensity cardio of your own choice. It could be a fast walk, cross trainer, bike, stepper machine, row machine etc. AFTERNOON/EVENIN SHRED WOR OUT Legs/Butt AT HOME WORKOUT You will need: • Dumbbells • Swiss ball • Ankle weights (optional) Rest 90 seconds between sets, rest 120 seconds between exercises WARM UP & WARM DOWN Stretch - Upper & lower body stretch 1. WEIGHTED SQUAT (if you can’t do these weighted, do them all without weight OR do as many as you can with weight then do the rest without) 1 x warm up air squats 4 x 12 – 15 reps holding a dumbbell between legs 1 set of air squats until failure 2. DUMBBELL LUNGE (do without weights if you are finding it too hard) 4 x 16 reps (walk for 8 lunges, return for 8 lunges)

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3. SWISS BALL SQUAT Select a Swiss ball; place it in your lower back with it up against the wall. Place a medicine ball or rolled up towel in between your knees and concentrate on squeezing your knees together. 4 x 10 - 20 reps (do as many as you can & do last set until failure) 4. HIP THRUST 4 x 10 - 20 reps (do the last set until failure)

5. ALL FOUR KICKBACK (ankle weights optional) Concentrate on contracting the glute muscles while conducting the reps 4 x 20 reps each leg GYM WORKOUT

You will need: • Olympic bar/barbell • Dumbbells • Swiss ball • Cable machine • Ankle weights (optional) Rest 90 seconds in between sets, rest 120 seconds between exercises WARM UP & WARM DOWN Stretch - Lower body stretch 5 min brisk walk on the treadmill. 1. WEIGHTED SQUAT 1 x 12 reps warm up with a bar (no weights) 4 x 12 -15 reps with a weighted bar (add plates if possible otherwise just do without plates) 1 x set at half the weight until failure 2. DUMBBELL LUNGE 4 x 16 reps (walk for 8 reps, return for 8 reps) 3. SWISS BALL SQUAT Select a swiss ball; place it in your lower back with it up against the wall. Place a medicine ball or rolled up towel in between your knees and concentrate on squeezing your knees together 4 x 12-15 reps 4. SINGLE LEG CABLE KICKBACK 4 x 12 -15 reps (light weight) 5. ALL FOUR KICKBACK Concentrate on contracting the glute muscles while conducting the rep 4 x 20 reps alternating legs

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DAY DAY 2

2

MEALS REA FAST Spinach & pear omelette

SNAC 1 banana, 6 walnuts

LUNCH

SNAC

Lunch salad 3

Pumpkin soup

LUNCH

SNAC

DINNER Salmon, Steamed veggies

MEALS Vegetarian REA FAST Spinach & pear omelette

SNAC 1 banana, 6 walnuts

Vegetarian lunch salad 3

Pumpkin soup

DINNER Simple mexi bowl

MORNING 40 mins low intensity cardio – make sure you stretch as you did legs yesterday! AFTERNOON/EVENIN SHRED WOR OUT Biceps, Triceps & Abs AT HOME WORKOUT

You will need: • Dumbbells • Chair/bench • Swiss Ball • Mat Rest 90 seconds between sets, rest 120 seconds between exercises WARM UP & WARM DOWN Upper body stretch 1. DUMBBELL BICEP CURL 1 x warm up with light weight 4 x 12-15 reps with a suitable but challenging weight 2. DUMBBELL HAMMER CURLS 4 x 12-15 reps 3. SEATED CONCENTRATION CURL Bend over with elbow resting on inner thigh near knee 4 x 12 -15 reps

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4. TRICEP KICKBACK 1 x warm up with light weight 4 x 12-15 reps with dumbbels that are suitable yet challenging 5. OVERHEAD TRICEP EXTENSION 4 x 12-15 reps A S – concentrate on contracting abdominals with each rep rather than using your hip flexors 1. SWISS BALL CRUNCH - 3 x 30 reps 2. ROMAN TWIST - 3 x 30 reps 3. V UPS (on mat) - 3 x 30 reps

GYM WORKOUT

What you will need: • Dumbbells • Swiss ball • Incline bench • Cable Machine Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch. 5mins rowing machine 1. DUMBBELL BICEP CURL 1 x 12 reps warm up with light weight 4 x 12-15 reps 2. SEATED CONCENTRATION CURL 4 x 12-15 reps 3. TWO ARM CABLE CURL (using the straight bar attachment) 4 x 12-15 reps 4. TRICEP PULL DOWN 1 x 12 reps warm up with light weight 4 x 12-15 reps 5. OVERHEAD TRICEP EXTENSION 4 x 12-15 reps A S Concentrate on contracting abs with each rep 1.SWISS BALL CRUNCH - 3 x 30 reps 2. ROMAN TWIST - 3 x 30 reps 3. V UPS (on bench) 3 X 30 reps

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DAY 3 MEALS BREAKFAST Lean red meat, green beans & nuts

SNACK 1 cup berries, 10 almonds or berry smoothie

LUNCH Lunch salad 2

SNACK 2 hard boiled eggs, 6 walnuts

DINNER Lime chili chicken salad

MEALS - Vegetarian BREAKFAST Quinoa banana bowl

SNACK 1 cup berries, 10 almonds or berry smoothie

LUNCH Vegetarian lunch salad 2

SNACK 2 hard boiled eggs, 6 walnuts

DINNER Tempeh stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENING SHRED WORKOUT 3 Shred Circuit - Upper Body AT HOME WORKOUT:

You will need: • Light dumbbells • Mat WARM UP & WARM DOWN Upper & lower body stretch 8 X ROUNDS 2 min rest in between rounds, 1 round consists of completing all 4 exercises (Complete all 4 exercises without rest in between) 12 x MIL PRESS 12 x UPRIGHT ROW 12 x BENTOVER ROW 12 x KNEE PUSHUP WARM DOWN 10 mins of upper body stretching.

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GYM WORKOUT

You will need: • Barbell (light) • Mat WARM UP & WARM DOWN Upper & lower body stretch 8 X ROUNDS 2 min rest in between rounds, 1 round consists of completing all 4 exercises (Complete all 4 exercises without rest in between) 12 x MIL PRESS 12 x UPRIGHT ROW 12 x BENTOVER ROW 12 x KNEE PUSHUP WARM DOWN 10 mins of upper body stretching

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DAY 4 MEALS REA FAST

SNAC

Sweet potato & 2 hard boiled eggs, pumpkin omelette 10 almonds

LUNCH

SNAC

Lunch salad 1

Carrot & celery soup

LUNCH

SNAC

DINNER Lean red meat, dinner salad 3

MEALS Vegetarian REA FAST

SNAC

Sweet potato & 2 hard boiled eggs, Vegetarian lunch pumpkin omelette 10 almonds salad 4

Carrot & celery soup

DINNER Veggie burgers dinner salad 2

REST/ STRETCH DAY - MORNING 40 mins low intensity cardio (optional)

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DAY 5 MEALS REA FAST Capsicum herb & lean red meat mince omelette

SNAC ½ cup mix

LUNCH

SNAC

Lunch salad 3

Clean coleslaw

LUNCH

SNAC

Vegetarian lunch salad 1

Clean coleslaw

carrot & celery sticks, 10 almonds

DINNER White fish fillet, dinner salad 1

MEALS Vegetarian REA FAST Coconut quinoa bowl

SNAC ½ cup mix

carrot & celery sticks, 10 almonds

DINNER Moroccan chickpea salad

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Back AT HOME WORKOUT

You will need: • Dumbbells • Chair/bench • Swiss ball • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper & lower body stretch 1. DUMBBELL DEAD LIFT 1 x 12 reps warm up with light dumbbells - concentrate on technique 4 x 20-30 reps with suitable yet challenging weights 2. DUMBBELL BENT OVER ROW 1 x 12 reps warm up 4 x 12-15 reps 3. BENT OVER BACK FLY 1 x 12 reps warm up 6 x 12-15 reps with selected weight

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4. SINGLE ARM ROW 1 x 12 reps warm up 4 x 12-15 reps A S 1. SWISS BALL CRUNCHE - 3 x 30 reps 2. STRICT CRUNCH - 3 x 30 reps 3. BUTTERFLY KICK - 3 x 30 rep

GYM WORKOUT:

You will need: • Olympic bar/barbell • Lat pull-down machine • Seated row machine • Swiss ball • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Lower & upper body stretch 5 mins rowing machine 1.DEAD LIFT 1 x 12 reps warm up (if this is the first time performing a dead lift select a light weight and ensure you use correct technique) 4 x 12-15 reps 2. BENT OVER ROW 1 x 12 reps warm up 4 x 12-15 reps 3. LAT PULL DOWN (wide grip alternating under grasp) 1 x 12 reps warm up 6 x 12-15 reps 4. SEATED ROW 1 x 12 reps warm up 4 x 12-15 reps A S 1. SWISS BALL CRUNCH - 3 x 30 reps 2. STRICT CRUNCH - 3 x 30 reps 3. BUTTERFLY KICK - 3 x 30 reps

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DAY DAY 6 6 MEALS REA FAST

SNAC

LUNCH

SNAC

DINNER

Lemon herb chicken breast, green beans & nuts

1 banana, 6 walnuts

Lunch salad 2

2 hard boiled eggs, 10 almonds

Lean red meat stir fry, zucchini spaghetti

SNAC

LUNCH

SNAC

DINNER

1 banana, 6 walnuts

Vegetarian lunch salad 3

2 hard boiled eggs, 10 almonds

MEALS Vegetarian REA FAST Tempeh scramble

Tasty lentil stir fry

MORNING 40 mins low intensity cardio

AFTERNOON/EVENIN SHRED WOR OUT Shred Circuit - Lower Body AT HOME WORKOUT:

No equipment needed! WARM UP & WARM DOWN Lower & upper body stretch 6 x ROUNDS - 1 min rest in between rounds, 1 round is completed when all 4 exercises are completed 20 x AIR SQUAT 20 seconds rest 20 x LUNGE 20 seconds rest 20 x WIDE LEG SQUAT 20 seconds rest 10 x SPLIT JUMP

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GYM WORKOUT

No equipment needed! WARM UP & WARM DOWN Lower & upper body stretch 5 mins cardio (own choise) 6 x ROUNDS - 1 min rest in between rounds, 1 round is completed when all 4 exercises are completed 20 x AIR SQUAT 20 seconds rest 20 x LUNGE 20 seconds rest 20 x WIDE LEG SQUAT 20 seconds rest 10 x SPLIT JUMP

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DAY DAY 7 7 MEALS REA FAST Spinach & onion omelette

SNAC

LUNCH

SNAC

1 green apple, 10 almonds or green smoothie

Lunch salad 3

Tomato soup

SNAC

LUNCH

SNAC

1 green apple, 10 almonds or green smoothie

Vegetarian lunch salad 2

Tomato soup

DINNER Chicken fillet, dinner salad 3

MEALS Vegetarian REA FAST Spinach & onion omelette

DINNER Portabella stack

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Biceps, Triceps & Ab’s AT HOME WORKOUT

You will need: • Dumbbells • Chair/bench • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. DUMBBELL BICEP CURL 1 x 12 reps warm up with light weights 4 x 12-15 reps 2. DUMBBELL HAMMER CURL 4 x 12-15 reps 3. ARNOLD BICEP CURL (both arms together) 4 X 12 - 15 reps

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4. TRICEP KICKBACK 1 x 12 reps warm up 4 x 12-15 reps 5. OVERHEAD TRICEP EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 6. BENCH/CHAIR TRICEP DIPS 4 x reps until failure A S 1. V-UPS 4 x 20 reps 2. ROMAN TWISTS 3 x 20 reps – last rep until failure GYM WORKOUT

You will need: • Dumbbells • Cable machine • Bench Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch. 5 mins rowing machine. 1. FIXED BAR BICEP CURL 1 x 12 reps warm up 4 x 12-15 reps 2. DUMBBELL HAMMER CURL 1 x 12 reps warm up 4 x 12-15 reps 3. SINGLE ARM CABLE CURL using hang grip attachment (alternating arms) 8 x 20 second of lifting on 20 seconds rest (moderate weight) 4. TRICEP KICKBACK 1 x 12 reps warm up 4 x 12-15 reps 5. OVERHEAD TRICEP EXTENSION using ropes 1 x 12 reps warm up 4 x 12-15 reps 6. BENCH TRICEP DIPS 4 x reps until failure AB’S 1. V UPS - 4 x 20 reps 2. ROMAN TWIST - 3 x rep until failure

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DAY DAY 7 8 MEALS REA FAST Lean red meat, green beans & nut breakfast

SNAC 2 Hard boiled eggs, 6 walnuts

LUNCH

SNAC

Lunch salad 3

Clean coleslaw

LUNCH

SNAC

DINNER White fish fillet, dinner salad 1

MEALS Vegetarian REA FAST Quinoa banana bowl

SNAC

2 Hard boiled eggs, Vegetarian lunch 6 walnuts salad 4

Clean coleslaw

DINNER Simple mexi bowl

REST/ STRETCH DAY - MORNING 40 mins low intensity cardio (optional)

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DAY DAY 9 9 MEALS REA FAST Spinach & chicken mince omelette

SNAC

LUNCH

SNAC

1 green apple, 10 almonds or green smoothie

Lunch salad 2

1 cup carrot & celery sticks

SNAC

LUNCH

SNAC

1 green apple, 10 almonds or green smoothie

Vegetarian lunch salad 1

1 cup carrot & celery sticks

DINNER Lean red meat, dinner salad 3

MEALS Vegetarian REA FAST Sweet potato & pumkin omelette

DINNER Veggie burgers dinner salad 1

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shoulders & Abs AT HOME WORKOUT

You will need: • Dumbbells • Chair/bench • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. STANDING DUMBBELL MIL PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. STANDING ARNOLD PRESS 1 x 12 reps warm up 4 x 12-15 reps 3. STANDING FRONT RAISE 1 x 12 reps warm up 4 x 12 – 15 reps

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4. LATERAL SHOULDER FLY 1 x 12 reps warm up 4 x 12-15 reps A S Twice through 1. LAYING ANKLE TAPS - 5 x rounds - 20 seconds on 20 seconds off 2. REVERSE CRUNCH - 4 x rounds - 20 seconds on 20 seconds off 3. BUTTERFLY KICK - 3 x rounds - 20 seconds on 20 seconds off

GYM WORKOUT You will need: • Dumbbells • Decline bench • Cables • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch & 5 mins rowing machine 1. STANDING DUMBBELL MIL PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. STANDING ARNOLD PRESS 1 x 12 reps warm up 4 x 12-15 reps 3. SHOULDER FLY COMPLEX (select light weight) 4 x rounds 10 x lateral rear delt fly 5 x rear fly (keep arms straight, bring arms parallel to body) 5 x supermans 4. LEANING CABLE SHOULDER FLY using hang grip attachment 1 x 12 reps warm up 4 x 12-15 reps A S Twice through 1. LAYING ANKLE TAPS - 5 x rounds - 20 seconds on, 20 seconds off 2. REVERSE CRUNCH - 4 x rounds - 20 seconds on, 20 seconds off 3. BUTTERFLY KICK - 3 x rounds - 20 seconds on, 20 seconds off

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DAY DAY 1010 MEALS REA FAST Sweet potato & cottage cheese omelette

SNAC 1 banana, 6 walnuts

LUNCH

SNAC

Lunch salad 3

Pumpkin soup

LUNCH

SNAC

Vegetarian lunch salad 3

Pumpkin soup

DINNER Salmon fillet, Steamed veggies

MEALS Vegetarian REA FAST Cottage cheese omelette

SNAC 1 banana, 6 walnuts

DINNER Tempeh stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shred Circuit - Full Body AT HOME WORKOUT and AT GYM WORKOUT

You will need: • Mat WARM UP Upper & lower body stretch (5 reps of each exercise in the circuit) 6 x ROUNDS (attempt to complete as quickly as possible – high intensity) 10 x BURPEES 12 x SIT THROUGHS 15 x AIR SQUAT 20 x LAYING ANKLE TAP 20 x ROMAN TWIST WARM DOWN 5 mins cardio (own choice)

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DAY DAY 1111 MEALS BREAKFAST Lemon & herb chicken breast, green beans & nuts

SNACK ½ cup mixed

LUNCH Lunch salad 2

carrot & celery sticks, 10 almonds

SNACK 2 hard boiled eggs, 6 walnuts

DINNER Lean red meat stir fry, zucchini spaghetti

MEALS - Vegetarian BREAKFAST Quinoa coconut bowl

SNACK ½ cup mixed

carrot & celery sticks, 10 almonds

LUNCH vegetarian lunch salad 2

SNACK 2 hard boiled eggs, 6 walnuts

DINNER Moroccan chickpea salad

MORNING 40 mins low intensity cardio AFTERNOON/EVENING SHRED WORKOUT 11 Legs AT HOME WORKOUT:

You will need: • Dumbbells (moderate to heavy) • Swiss ball • Chair/bench • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Lower & upper body stretch 1. DUMBBELL SQUAT 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL SQUAT 6 x 15 reps

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3. SINGLE LEG BENCH / CHAIR LUNGE (alternating legs) 4 x 10-12 reps 4. HIP THRUST 4 X 15 reps (concentrate on activating glute) 5. ALL FOUR KICKBACK (alternating leg) – ANKLE WEIGHTS OPTIONAL 4 x 15 reps (concentrate on activating glute) GYM WORKOUT

You will need: • Olympic bar/barbell • Swiss ball • Mat • Bench • Leg extension machine Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Lower & upper body stretch. 5 mins cardio (own choice) 1. WEIGHTED SQUAT 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL SQUAT 4 x 15 reps 3. SINGLE LEG BENCH LUNGE (alternating legs) 4 x 10 -12 reps 4. LEG EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 5. HIP THRUST 4 x15 reps (concentrate on activating glute) 6. ALL FOUR KICKBACK (alternating leg) (ANKLE WEIGHTS OPTIONAL) 4 x 15 reps (concentrate on activating glute)

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DAY DAY 1212 MEALS BREAKFAST Tuna omelette

SNACK 2 hard boiled eggs, half cup carrot & celery sticks

LUNCH Lunch salad 1

SNACK Tomato soup

DINNER Lime Chili Chicken Salad

MEALS - Vegetarian BREAKFAST

SNACK

Tempeh scramble 2 hard boiled eggs, half cup carrot & celery sticks

LUNCH Vegetarian lunch salad 4

SNACK Tomato soup

DINNER Portabella stack

REST/ STRETCH DAY - MORNING - 40 mins low intensity cardio (optional)

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DAY DAY 1313 MEALS REA FAST Sweet potato & chicken mince omelette

SNAC

LUNCH

SNAC

1 cup berries, 10 almonds or berry smoothie

Lunch salad 3

Carrot & celery soup

SNAC

LUNCH

SNAC

1 cup berries, 10 almonds or berry smoothie

Vegetarian lunch salad 1

Carrot & celery soup

DINNER White fish fillet, dinner salad 1

MEALS Vegetarian REA FAST Spinach & pear omelette

DINNER Tasty lentil stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT AT HOME WORKOUT:

You will need: • Dumbbells • Swiss ball • Chair/bench • Mat WARM UP & WARM DOWN Upper & lower body stretch 5 x DUMBBELL BICEP CURL (both arms) 20 seconds on, 20 seconds off, rest 90 sec 5 x BENCH/CHAIR TRICEP DIP 20 seconds on, 20 seconds off rest, 90 sec 5 x DUMBBELL HAMMER CURL (both arms) 20 seconds on, 20 seconds off, rest 90 sec 5 x SWISS BALL CRUNCH 20 seconds on, 20 seconds off, rest 90 sec 5 x TRICEP KICKBACK 20 seconds on, 20 seconds off, rest 90 sec 5 x BUTTERFLY KICK 20 seconds on, 20 seconds off, rest 90 sec 5 x SWISS BALL CRUNCH 20 seconds on, 20 seconds off

GYM WORKOUT

WARM UP & WARM DOWN Upper & lower body stretch You will need: • Barbell (select a lightweight) • Bench • Dumbbells • Mat • Swiss ball 5 x FIXED BAR BICEP CURL 20 seconds on, 20 seconds off, rest 90 sec 5 x BENCH TRICEP DIP 20 seconds on, 20 seconds off, rest 90 sec 5 x DUMBBELL HAMMER CURL 20 seconds on, 20 seconds off, rest 90 sec 5 x SWISS BALL CRUNCH 20 seconds on, 20 seconds off, rest 90 sec 5 x TRICEP PULL DOWN 20 seconds on, 20 seconds off, rest 90 sec 5 x BUTTERFLY KICK 20 seconds on, 20 seconds off, rest 90 sec 5 x SWISS BALL CRUNCH 20 seconds on, 20 seconds off

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DAY DAY 1414 MEALS REA FAST Cottage cheese omelette

SNAC

LUNCH

SNAC

Lunch salad 2

Pumpkin soup

LUNCH

SNAC

Vegetarian lunch salad 3

Pumpkin soup

1 banana, 10 almonds

DINNER Lean red meat, dinner salad 3

MEALS Vegetarian REA FAST Cottage cheese omelette

SNAC 1 banana, 10 almonds

DINNER Simple mexi bowl

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shoulders & Chest AT HOME WORKOUT:

You will need: • Dumbbells • Swiss ball Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. STANDING DUMBBELL MIL PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. STANDING DUMBBELL UPRIGHT ROW 1 x 12 reps warm up 4 x 12-15 reps 3. LATERAL SHOULDER FLY 1 x 12 reps warm up 4 x 12-15 reps 4. KNEE PUSHUP 4 x 15-20 reps

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5. SWISS BALL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 6. SWISS BALL DUMBBELL CHEST FLY 1 x 12 reps warm up 4 x 12-15 reps

GYM WORKOUT

Rest 90 seconds in between sets rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. STANDING DUMBBELL MIL PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. UPRIGHT ROW 1 x 12 reps warm up 4 x 12-15 reps 3. LATERAL SHOULDER FLY 1 x 12 reps warm up 4 x 12-15 reps 4. DUMBBELL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 5. INCLINE DUMBBELL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 6. DUMBBELL CHEST FLYS 1 x 12 reps warm up 4 x 12 -15 reps

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DAY DAY 1515 MEALS REA FAST Lean red meat, green beans & nuts MEALS

SNAC

LUNCH

SNAC

1 green apple, 10 almonds or green smoothie

Lunch salad 1

Tomato soup

DINNER Salmon fillet, dinner salad 1

Vegetarian

REA FAST

SNAC

LUNCH

SNAC

Quinoa coconut bowl

1 green apple, 10 almonds or green smoothie

Vegetarian lunch salad 2

Tomato soup

DINNER Veggie burgers dinner salad 3

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Back AT HOME WORKOUT:

You will need: • Dumbbells • Swiss ball • Chair/bench • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper & lower body stretch 1. DUMBBELL DEADLIFT 1 x 12 reps warm up 4 x 12-15 reps 2. BENT OVER ROW (under grasp) 1 x 12 reps warm up 4 x 12-15 reps 3. BENT OVER ROW (over grasp) 4 x 12-15 reps

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4. BENT OVER BACK FLY 1 x 12 reps warm up 6 x 12-15 reps 5. SINGLE ARM ROW 1 x 12 reps warm up 4 x 12-15 reps A S 1. SWISS BALL CRUNCH - 3 x 30 reps 2. ROMAN TWIST - 3 x 30 reps 3. BUTTERFLY KICK - 3 x 30 reps

GYM WORKOUT

You will need: • Barbell • Dumbbells • Swiss ball • Bench • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper & lower body stretch 1. DEADLIFT 1 x 12 reps warm up 4 x 12-15 reps 2. BENT OVER ROW 1 x 12 reps warm up 4 x 12-15 reps 3. LAT PULL DOWN (wide grip) 1 x 12 reps warm up 4 x 12-15 reps 4. LAT PULL DOWN (close under grasp) 4 x 12-15 reps 5. SEATED ROW 1 x 12 reps warm up 4 x 12-15 reps A S 1. SWISS BALL CRUNCH - 3 x 30 reps 2. ROMAN TWIST - 3 x 30 reps 3. BUTTERFLY KICK - 3 x 30 reps

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DAY DAY 1616 MEALS REA FAST Spinach & pear omelette

SNAC 1 banana, 6 walnuts

LUNCH

SNAC

DINNER

Lunch salad 3

Clean coleslaw

Lean red meat stir fry, zucchini spaghetti

LUNCH

SNAC

DINNER

Vegetarian lunch salad 4

Clean coleslaw

MEALS Vegetarian REA FAST Spinach & pear omelette

SNAC 1 banana, 6 walnuts

Tempeh stir fry

REST/ STRETCH DAY - MORNING 40 mins low intensity cardio (optional)

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DAY 1717 DAY MEALS BREAKFAST Lean & herb chicken breast, green beans, & nuts

SNACK 1 cup berries, 10 almonds or berry smoothie

LUNCH

SNACK

Lunch salad 2

Pumpkin soup

LUNCH

SNACK

DINNER Lime Chili Chicken Salad

MEALS - Vegetarian BREAKFAST

SNACK

Sweet potato 1 cup berries, pumpkin omelette 10 almonds or berry smoothie

Vegetarin lunch salad 1

Pumpkin soup

DINNER Moroccan chickpea salad

MORNING 40 mins low intensity cardio GYM WORKOUT AFTERNOON/EVENING Shred Circuit 17 - Legs AT HOME WORKOUT:

You will need: • Mat WARM UP & WARM DOWN Lower body stretch 5 reps of each exercise in circuit 1. AIR SQUAT x 8 (20 seconds squat 20 seconds off) 90 seconds rest 2. ALTERNATING LUNGE x 8 (20 seconds lunge, 20 seconds off) 90 seconds rest 3. WIDE LEG SQUAT x 8 (20 seconds squat, 20 seconds off) 90 seconds rest 4. V-UPS x 8 (20 seconds v-up, 20 seconds off) 90 seconds rest 5. ROMAN TWIST x 8 (20 seconds twist, 20 seconds off)

You will need: • Mat • Step • Bench WARM UP & WARM DOWN Lower body stretch 5 mins cardio of own choice 1. AIR SQUAT x 8 (20 seconds squat, 20 seconds off) 90 seconds rest 2. ALTERNATING LUNGE x 8 (20 seconds lunge, 20 seconds off) 90 seconds rest 3. WIDE LEG SQUAT x 8 (20 seconds squat, 20 seconds off) 90 seconds rest 4. STEP UPS x 8 (20 seconds step up, 20 seconds off) 90 seconds rest 5. V UPS - ON BENCH x 8 (20 seconds v-up, 20 seconds off)

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DAY DAY 1818 MEALS REA FAST Spinach & onion omelette

SNAC ½ cup carrot

LUNCH

SNAC

Lunch salad 1

2 hard boiled eggs, 6 walnuts

LUNCH

SNAC

Vegetarian lunch salad 3

2 hard boiled eggs, 6 walnuts

& celery sticks, 10 almonds

DINNER Lean red meat, dinner salad 3

MEALS Vegetarian REA FAST Spinach & onion omelette

SNAC ½ cup carrot

& celery sticks, 10 almonds

DINNER Tasty lentil stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Biceps & Triceps AT HOME WORKOUT:

You will need: • Dumbbells • Chair/bench Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. DUMBBELL BICEP CURL 1 x 12 reps warm up 4 x 12-15 reps 2. ARNOLD BICEP CURL 4 x 12-15 reps 3. DUMBBELL HAMMER CURL - STANDING 4 x 12-15 reps – 4th set until failure

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4. TRICEP KICKBACK 1 x 12 reps warm up 4 x 12-15 reps 5. OVERHEAD TRICEP EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 6. BENCH DIP 3 x until failure

GYM WORKOUT

You will need: • Dumbbells • Cables • Bench Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. DUMBBELL HAMMER CURL 1 x 12 reps warm up 4 x 12-15 reps 2. SEATED CONCENTRATION CURL 1 x 12 reps warm up 4 x 12-15 reps 3.TWO ARM CABLE CURL Select a suitable weight and lift until failure then drop the weight to half and lift until failure to complete 1 set. Complete 4 sets. 4. TRICEP PULL DOWN 1 x 12 reps warm up 4 x 12-15 reps 5. OVERHEAD TRICEP EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 6. BENCH DIP 3 x until failure

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DAY DAY 1919 MEALS REA FAST Capsicum herb & lean red meat mince omelette

SNAC 2 hard boiled eggs, 10 almonds

LUNCH

SNAC

Lunch salad 2

Carrot & celery soup

LUNCH

SNAC

DINNER White fish fillet, Steamed veggies

MEALS Vegetarian REA FAST Quinoa banana bowl

SNAC 2 hard boiled eggs, 10 almonds

Vegetarian lunch salad 2

Carrot & celery soup

DINNER Portabella stack

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shoulders, Chest & Abs AT HOME WORKOUT:

You will need: • Dumbbells • Swiss ball • Mat • Chair/bench Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. SWISS BALL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL DUMBBELL CHEST FLY 1 x 12 reps warm up 4 x 12-15 reps 3. KNEE PUSH UP 3 x until failure 4. UPRIGHT ROW 1 x 12 reps warm up 4 x 12-15 reps

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5. STANDING ARNOLD PRESS 1 x 12 reps warm up 4 x 12-15 reps 6. LATERAL SHOULDER FLY 4 x 20 seconds on 20 seconds off A S 1. SWISS BALL CRUNCH - 8 x 20 seconds on, 20 seconds off 2. V UPS - 8 x 20 seconds on, 20 seconds off (Do as many reps as you can in the 20 seconds)

GYM WORKOUT You will need: • Dumbbells • Swiss ball • Mat • Bench Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch - 5 min on rowing machine 1. DUMBBELL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. INCLINE DUMBBELL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 3. KNEE PUSH UP 3 x until failure 4. UPRIGHT ROW 1 x 12 reps warm up 4 x 12-15 reps 5. STANDING ARNOLD PRESS 1 x 12 reps warm up 4 x 12-15 reps 6. LATERAL SHOULDER FLY 4 x 20 seconds on 20 seconds off A S 1. SWISS BALL CRUNCH - 8 x 20 seconds on, 20 seconds off 2. LAYING ANKLE TAPS - 8 x 20 seconds on, 20 seconds off (Do as many reps as you can in the 20 seconds)

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DAY2020 DAY MEALS REA FAST Sweet potato & pumpkin omelette

SNAC 1 banana, 6 walnuts

LUNCH

SNAC

Lunch salad 3

Clean coleslaw

LUNCH

SNAC

DINNER Lean red meat, dinner salad 2

MEALS Vegetarian REA FAST Cottage cheese omelette

SNAC 1 banana, 6 walnuts

Vegetarian lunch Clean coleslaw salad 4

DINNER Simple mexi bowl

REST/ STRETCH DAY - MORNING 40 mins low intensity cardio (optional)

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DAY DAY 2121 MEALS REA FAST Lean red meat, green beans & nuts

SNAC 2 hard boiled eggs, ¼ cup carrot & celery sticks

LUNCH

SNAC

DINNER

Lunch salad 2

Tomato soup

Chicken stir fry, zucchini spaghetti

LUNCH

SNAC

DINNER

MEALS Vegetarian REA FAST

SNAC

Tempeh scramble 2 hard boiled eggs, ¼ cup carrot & celery sticks

Vegetarian lunch salad 1

Tomato soup

Veggie burgers dinner salad 2

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shred Circuit - Back AT HOME WORKOUT:

You will need: • Dumbbells (light) • Chair/bench • Mat WARM UP & WARM DOWN Upper & lower body stretch Time how long it takes to perform 1 set then rest for the same amount of time before doing the next set. For Example If 40 reps takes 1 min then you rest for 1 min, then do 30 reps and so on. USE A VERY LIGHT WEIGHT !!!! THIS IS A TOUGH ONE !!!! 1. DUMBBELL DEAD LIFT 40 reps Rest 30 reps Rest 20 reps Rest 10 reps Rest 2 mins

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2. DUMBBELL BENT OVER ROW 40 reps Rest 30 reps Rest 20 reps Rest 10 reps Rest 2 mins 3. SEATED BACK FLY 40 reps Rest 30 reps Rest 20 reps Rest 10 reps Rest 2 mins A S Twice through 1. LAYING ANKLE TAP 5 x rounds 20 seconds on 20 seconds off 2. REVERSE CRUNCH 4 x rounds 20 seconds on 20 seconds off 3. BUTTERFLY KICK 3 x rounds 20 seconds on 20 seconds off

GYM WORKOUT

You will need: • Lat pull-down machine • Sated row machine • Barbell • Mat WARM UP & WARM DOWN Upper & lower body stretch. 5 mins cardio (own choice) 1. LAT PULL DOWN – OVER GRASP GRIP (select moderate weight) complete 2 full rounds 12 x reps, drop 1 plate 8 x reps, drop 1 plate 6 x reps, drop 1 plate 4 x reps Rest 2 mins

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2. BENT OVER ROW (select a moderate weight barbell) complete two full rounds 5 x 20 seconds on, 20 seconds off Rest 2 mins 3. SEATED ROW (select moderate weight) complete 2 full rounds 12 x reps, drop 1 plate 8 x reps, drop 1 plate 6 x reps, drop 1 plate 4 x reps Rest 2 minutes 4. DEAD LIFT (select light weight) complete 2 full rounds 4 x 20 seconds on 20 seconds off rest 2 mins Rest 5 minutes A S Twice through 1. LAYING ANKLE TAP 5 x rounds 20 seconds on, 20 seconds off 2. REVERSE CRUNCH 4 x rounds 20 seconds on, 20 seconds off 3. BUTTERFLY KICK 3 x rounds 20 seconds on, 20 seconds off

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DAY 22 DAY 22 MEALS REA FAST Spinach & chicken mince omelette

SNAC 2 hard boiled eggs, 6 walnuts

LUNCH

SNAC

Lunch salad 1

Clean coleslaw

LUNCH

SNAC

DINNER Salmon fillet, dinner salad 1

MEALS Vegetarian REA FAST Spinach & onion omelette

SNAC

2 hard boiled eggs, Vegetarian lunch 6 walnuts salad 3

Clean coleslaw

DINNER Moroccan chickpea salad

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT

Legs

AT HOME WORKOUT:

You will need: • Swiss ball • Bench/Chair • Dumbbells • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper & lower body stretch 1. DUMBBELL SQUAT 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL SQUAT 4 x 15 reps 3. SINGLE LEG BENCH/CHAIR LUNGE (alternating legs) 4 x 10 -12 reps 4. WALKING LUNGE - WITH DUMBBELLS 4 x 10 walking lunges up then turn around and do 10 walking lunges back 5. WALKING LUNGE (without weights) 4 x 20 walking lunges - 10 lunges up, turn around then do 10 lunges back

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6. HIP THRUST 4 x 15 reps (concentrate on activating glutes) 7. ALL FOUR KICKBACK (alternating legs) – ANKLE WEIGHTS OPTIONAL 4 x 15 reps each side (concentrate on activating glutes)

GYM WORKOUT

You will need: • Olympic bar/Barbell • Swiss ball • Bench • Dumbbells • Leg extension machine Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Lower & upper body stretch. 5 mins light cardio warm-up (own choice) 1. WEIGHTED SQUAT 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL SQUAT 4 x 15 reps 3. SINGLE LEG BENCH LUNGE (alternating legs) 4 x 10 -12 reps 4. WALKING LUNGE 4 x 20 walking lunges - 10 lunges up, turn around then do 10 lunges back 5. LEG EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 6. LEG CURL 1 x 12 reps warm up 4 x 12-15 reps 7. HIP THRUST 4 x 15 reps (concentrate on activating glute)

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DAY DAY 2323 MEALS BREAKFAST Sweet potato & cottage cheese omelette

SNACK 1 green apple, 10 almonds or green smoothie

LUNCH

SNACK

Lunch salad 2

1 cup carrot & celery sticks

LUNCH

SNACK

Vegetarian lunch salad 2

1 cup carrot & celery sticks

DINNER Lime Chili Chicken Salad

MEALS - Vegetarian BREAKFAST Sweet potato & cottage cheese omelette

SNACK 1 green apple, 10 almonds or green smoothie

DINNER Tasty lentil stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENING SHRED WORKOUT 23 - Biceps, Triceps & Abs AT HOME WORKOUT:

You will need: • Dumbbells • Chair/bench • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. DUMBBELL BICEP CURL 1 x 12 reps warm up 4 x 12-15 reps 2. DUMBBELL HAMMER CURL 4 x 12-15 reps 3. SEATED CONCENTRATION CURL (alternating arms) 4 x 12-15 reps each arm 4. TRICEP KICKBACK 1 x 12 reps warm up 4 x 12-15 reps

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5. OVERHEAD TRICEP EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 6. BENCH TRICEP DIP 4 x reps until failure

GYM WORKOUT

You will need: • Dumbbells • Barbell • Bench • Mat • Cable machine Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch. 5 mins cardio (own choice) 1. FIXED BAR BICEP CURL 1 x 12 reps warm up 4 x 12-15 reps 2. DUMBBELL HAMMER CURL 4 x 12-15 reps 3. SINGLE ARM CABLE CURL (alternating arms) Choose a moderate weight. Do a set for one arm then swap & do the other arm. 4 x 12-15 reps each arm. 4. DUMBBELL TRICEP KICKBACK 1 x 12 reps warm up 4 x 12-15 reps 5. OVERHEAD TRICEP EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 5. BENCH TRICEP DIP 4 x reps until failure A S 1. REVERSE CRUNCH - 4 x 20 reps (concentrate on using your abs not your hip flexors) 2. ROMAN TWIST - 3 x rep until failure

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DAY DAY 2424 MEALS REA FAST Lemon & herb chicken breast, green beans & nuts

SNAC 1 banana, 6 walnuts

LUNCH

SNAC

DINNER

Lunch salad 3

Pumpkin soup

Lean read meat stir fry, zucchini spaghetti

LUNCH

SNAC

DINNER

Vegetarian lunch salad 4

Pumpkin soup

MEALS Vegetarian REA FAST Quinoa coconut bowl

SNAC 1 banana, 6 walnuts

Simple mext bowl

REST/ STRETCH DAY - MORNING 40 mins low intensity cardio (optional)

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DAY2525 DAY MEALS REA FAST Tuna omelette

SNAC

LUNCH

SNAC

Lunch salad 1

2 hard boiled eggs, 6 walnuts

LUNCH

SNAC

Vegetarian lunch salad 1

2 hard boiled eggs, 6 walnuts

½ cup carrot &

celery sticks, 10 almonds

DINNER White fish fillet, Steamed veggies

MEALS Vegaterian REA FAST Sweet potato & pumpkin omelette

SNAC ½ cup carrot &

celery sticks, 10 almonds

DINNER Tempeh stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shred Circuit - Upper Body AT HOME WORKOUT & GYM WORKOUT

You will need: • Dumbbells (very light) - home workout • Barbell (ver light) - gym workout • Mat WARM UP & WARM DOWN Upper & lower body stretch 10 x ROUNDS – 1 min rest in between rounds (no rest in between exercises) 12 x UPRIGHT DUMBBELL ROW 12 x MIL PRESS 12 x BENTOVER DUMBBELL ROW 12 x KNEE PUSHUP

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DAY2626 DAY MEALS REA FAST Sweet potato & chicken mince omelette

SNAC

LUNCH

SNAC

1 cup berries, 10 almonds or berry smoothie

Lunch salad 3

Tomato soup

DINNER Lean red meat, dinner salad 2

MEALS Vegetarian REA FAST

SNAC

LUNCH

SNAC

Cottage cheese omelette

1 cup berries, 10 almonds or berry smoothie

Vegetarian lunch salad 3

Tomato soup

DINNER Veggie burgers dinner salad 3

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Back & Abs AT HOME WORKOUT:

You will need: • Dumbbells • Swiss ball • Mat • Chair/bench Rest 90 seconds in between sets, rest 120 seconds in between exercises. WARM UP & WARM DOWN Upper & lower body stretch 1. DUMBBELL DEADLIFT 1 x 12 reps warm up 4 x 12-15 reps 2. BENT OVER ROW (over grasp) 1 x 12 reps warm up 4 x 12-15 reps 3. BENT OVER ROW (under grasp) 4 x 12-15 reps

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4. SEATED BACK FLY 1 x 12 reps warm up 4 x 12-15 reps 5. SINGLE ARM ROW 1 x 12 reps warm up 4 x 12-15 reps

GYM WORKOUT

You will need: • Olympic bar/barbell • Dumbbells • Bench • Mat • Swiss ball • Lat pull down machine • Seated row machine Rest 90 seconds in between sets, rest 120 seconds in between exercises. WARM UP & WARM DOWN Upper & lower body stretch. 5 mins rowing machine. 1. DEADLIFT 1 x 12 reps warm up 4 x 12-15 reps 2. BENT OVER ROW 1 x 12 reps warm up 4 x 12-15 reps 3. LAT PULL DOWN (wide grip) 1 x 12 reps warm up 4 x 12-15 reps 4. LAT PULL DOWN (close under grasp) 4 x 12-15 reps 5. SEATED ROW 1 x 12 reps warm up 4 x 12-15 reps A S 1. SWISS BALL CRUNCH - 4 x 30 reps 2. ROMAN TWISTS - 4 x 30 reps

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DAY DAY 2727 MEALS REA FAST Cottage cheese omelette

SNAC 2 hard boiled eggs, 10 almonds

LUNCH

SNAC

DINNER

Lunch salad 2

Pumpkin soup

Chicken stir fry, zucchini spaghetti

LUNCH

SNAC

DINNER

MEALS Vegertarian REA FAST Quinoa banana bowl

SNAC

2 hard boiled eggs, Vegetarian lunch 10 almonds salad 2

Pumpkin soup

Portabella stack

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Legs AT HOME WORKOUT:

You will need: • Dumbbells • Swiss ball • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises. WARM UP & WARM DOWN Upper & lower body stretch 1. DUMBBELL SQUAT 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL SQUAT 4 x 15 reps 3. SINGLE LEG BENCH/CHAIR LUNGE (alternating legs) 4 x 10-12 reps 4. WALKING LUNGE 4 x 20 (10 walking lunges up, turn around, 10 walking lunges back) 5. WIDE LEG SQUAT (with dumbbell in between legs) 4 x 15 reps

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6. HIP THRUST 4 x 15 reps (concentrate on activating glutes) 7. ALL FOUR KICKBACK (with ankle weights if you choose; alternating legs) 4 x 15 reps (concentrate on activating glute)

GYM WORKOUT

You will need: • Olympic bar/barbell • Swiss ball • Bench • Dumbbells • Mat Rest 90 seconds in between sets rest 120 seconds in between exercises WARM UP & WARM DOWN Upper & lower body stretch. 5 mins cardio (own choice) 1. WEIGHTED SQUAT 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL SQUAT 4 x 15 reps 3. SINGLE LEG BENCH LUNGE (alternating legs) 4 x 10-12 reps 4. WALKING LUNGE 4 x 10 walking lunges turn around 10 walking lunges to return 5. LEG EXTENSION 1 x 12 reps warm up 4 x 12-15 reps 6. LEG CURL 1 x 12 reps warm up 4 x 12-15 reps 7. ALL FOUR KICKBACK (alternating legs) 4 x 15 reps (concentrate on activating glutes)

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DAY DAY 2828 MEALS REA FAST

SNAC

Lean red meat, green beans & nuts

1 banana, 10 almonds

LUNCH

SNAC

Lunch salad 1

2 hard boiled eggs, 10 almonds

LUNCH

SNAC

Vegetarian lunch salad 4

2 hard boiled eggs, 10 almonds

DINNER Salmon fillet, Steamed veggies

MEALS Vegetarian REA FAST

SNAC

Tempeh scramble 1 banana, 10 almonds

DINNER Moroccan chickpea salad

REST/ STRETCH DAY - MORNING 40 mins low intensity cardio (optional)

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DAY DAY 2929 MEALS REA FAST Spinach & pear omelette

SNAC

LUNCH

SNAC

½ cup mix carrot

Lunch salad 3

Tomato soup

SNAC

LUNCH

SNAC

½ cup mix carrot

Vegetarian lunch salad 1

Tomato soup

& celery sticks, 10 almonds

DINNER Lean red meat, dinner salad 2

MEALS Vegetarian REA FAST Spinach & pear omelette 10 almonds

& celery sticks,

DINNER Tasty lentil stir fry

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT Shred Circuit - Upper Body AT HOME WORKOUT:

You will need: • Dumbbells • Bench/chair • Swiss ball • Mat WARM UP & WARM DOWN Upper body stretch. Perform each exercise 5 times to warm up. Select a light weight 5 x ARNOLD BICEP CURL (both arms) 20 seconds curl, 20 seconds off, rest 90 sec 5 x BENCH/CHAIR TRICEP DIP 20 seconds dip, 20 seconds off, rest 90 sec 5 x DUMBBELL HAMMER CURL 20 seconds curl, 20 seconds off, rest 90 sec 5 x TRICEP KICKBACK 20 seconds extension, 20 seconds off, rest 90 sec 5 x BUTTERFLY KICK 20 seconds kick, 20 seconds off, rest 90 sec 5 x SWISS BALL CRUNCH 20 seconds crunch, 20 seconds off

GYM WORKOUT

You will need: • Dumbbells • Bench/chair • Swiss ball WARM UP & WARM DOWN Upper body stretch. 5 mins rowing machine Select a light weight 5 x FIXED BAR BICEP CURL 20 seconds curl, 20 seconds off, rest 90 sec 5 x BENCH TRICEP DIP 20 seconds dip, 20 seconds off, rest 90 sec 5 x DUMBBELL HAMMER CURL 20 seconds curl, 20 seconds off, rest 90 sec 5 x TRICEP PULL DOWN 20 seconds pull down, 20 seconds off, rest 90 sec 5 x BUTTERFLY KICK 20 seconds kick, 20 seconds off, rest 90 sec 5 x SWISS BALL CRUNCH 20 seconds crunch, 20 seconds off

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DAY DAY 3030 MEALS REA FAST

SNAC

LUNCH

SNAC

Lunch salad 2

Carrot & celery soup

LUNCH

SNAC

Vegetarian lunch salad 3

Carrot & celery soup

Sweet potato & 1 green apple, pumpkin omelette 10 almonds or green smoothie MEALS

DINNER White fish fillet, dinner salad 1

Vegetarian

REA FAST

SNAC

Sweet potato & 1 green apple, pumpkin omelette 10 almonds or green smoothie

DINNER Simple mexi bowl

MORNING 40 mins low intensity cardio AFTERNOON/EVENIN SHRED WOR OUT

- Shoulder, Chest & Abs

AT HOME WORKOUT:

You will need: • Dumbbells • Bench/chair • Swiss ball • Mat Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch 1. SWISS BALL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. SWISS BALL DUMBBELL CHEST FLY 1 x 12 reps warm up 4 x 12-15 reps 3. KNEE PUSH UPS 3 x until failure 4. STANDING DUMBBELL UPRIGHT ROW 1 x 12 reps warm up 4 x 12-15 reps

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5. STANDING ARNOLD PRESS 1 x 12 reps warm up 4 x 12-15 reps 6. LATERAL SHOULDER FLY 4 x 20 seconds on 20 seconds off A S 1. SWISS BALL CRUNCH - 8 x 20 seconds on 20 seconds off 2. V UPS - 8 x 20 seconds on 20 seconds off

GYM WORKOUT

You will need: • Dumbbells • Incline bench • Barbell • Mat • Swiss ball Rest 90 seconds in between sets, rest 120 seconds in between exercises WARM UP & WARM DOWN Upper body stretch. 5 mins rowing machine. 1. DUMBBELL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 2. INCLINE DUMBBELL CHEST PRESS 1 x 12 reps warm up 4 x 12-15 reps 3. KNEE PUSH UP 3 x until failure 4. UPRIGHT ROW 1 x 12 reps warm up 4 x 12-15 reps 5. STANDING ARNOLD PRESS 1 x 12 reps warm up 4 x 12-15 reps 6. LATERAL SHOULDER FLY 4 x 20 seconds on 20 seconds off A S 1. SWISS BALL CRUNCH - 8 x 20 seconds on 20 seconds off 2. ANKLE TAPS - 8 x 20 seconds on 20 seconds off

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FITSPIRATION

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TESTIMONIALS Lisa irstly would like to say have never had so much energy and body confidence n ust the first weeks of following the 30 day shred noticed a big difference in my waistline and my moods were lifted. dropped 3kgs and my clothes felt looser and more comfortable oodbye muffin top.. feel less bloated and my stomach has never been so firm and at. now ump out of bed believing that every training session is bringing me closer to the tight and toned body I’ve always wanted. The exercises are explained well and easy to follow with a good variety. Emily has taught me new exercises and I feel I now have a better understanding of what is actually working which part of my body The food is delicious, clean and fresh. It does require some preparation but after I got myself organised it is very quick and easy. I love the soups, making large batches means I never have an excuse to order takeout no matter how tired am after a big day My favourite snack has got to be the berry smoothie. AMA I’ve found extra energy after a day at work. I previously used to come home and sit straight on the lounge and turn on the T . ow find things to do and prepare myself for the next day. Thank you Emily for inspiring me to follow a healthier lifestyle. I’m going to continue the plan for another 30 days, can feel the abs coming through already

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TESTIMONIALS Kristy

“I can honestly say this is one of the best things I have ever done. I had such a strong sense of accomplishment once I had completed the program. Having said that, I’m not going to lie and say it was easy and fun 100% of the time. It was hard work, I worked out harder than I ever have before, I didn’t stop when I was tired and I didn’t cheat even though I traveled away for work. All my friends and family were telling me had proved my point or was skinny enough . t took every bit of strength and determination I had to get through it but knowing I had completed it and achieved amazing results was well worth it. After the first week felt lighter, could run further and was really en oying lifting weights. hen was half way through the program I had really got a handle on how to prepare all my meals. I cooked on Sunday and Wednesday nights. After the preparation was done I knew I could concentrate on my workouts. ow having finished the plan actually have abs, en oy doing s uats and have said goodbye to tuck shop lady arms. I have continued to eat healthy meals and am eating more frequently. I am still preparing all my meals and taking them everywhere with me so I don’t get tempted to go out and buy lunch because I have already have it with me. mily has thought of T couldn t have done it without her constant support and encouragement. f you don t try it, you will never change ush yourself and achieve your fitness or weightless goal

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TESTIMONIALS Hope loved mily Skye s 30 ay Shred, the recipes were delicious and easy to cook. The workouts were fantastic, by mixing up my training and using the 30 day shred program saw my body react and change. I instantly felt better especially with the food I was eating. By cutting out unhealthy food and controlling my portion sizes I noticed I wasn’t bloated after eating like I usually am and I have so much more energy. Prepping the meals at the start of the week were so convenient too had no excuses to eat unhealthy because it was all there ready to go. ve slimmed down nicely which has definitely helped me kick off my first fitness competition season

Jenna “I’ve tried every diet under the sun and have never had results even close to what I have gotten from doing mily Skye s 30 ay Shred. feel ama ing now and am finally feeling good about myself, I feel like a completely different person have lost over kg in the 30 days and m continuing to lose fat even after completing the 30 days. have learnt so much about nutrition and exercise that I feel like I now know how to live a healthy and active life. Thanks Emily, I feel great and it’s all because of you

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TESTIMONIALS Elise

“Throughout my life I have tried countless diets and spent hours at the gym trying to lose the fat I’d had since I was a kid. would find that might get a slight change in my appearance here and there but for the most part there wasn’t a lot of difference. I used to go to the gym quite regularly but usually found myself spending most of my time on cardio machines. I had pretty much no idea about nutrition, I thought that the only way to lose weight meant you had to eat less Since completing mily Skye s 30 ay Shred am ama ed at how much my body has changed. ven after the first week saw ama ing changes. no longer have a gassy bloated stomach and my headaches that had long suffered with completely went away. lost a total of 0kgs in the 30 days and was able to rid myself of the abby tummy that d had for most of my life. ve learnt so much about proper nutrition and training. I found that almost everything that I was doing before was stopping me from achieving my goals. ow am fitter, healthier, stronger and happier than ever before. mily Skye s 30 ay Shred is absolutely perfect if you want to take charge of your life and make serious changes with your body and mind. What I have learnt I will continue to practice so that I never end up where started ever again

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TESTIMONIALS Laura “After giving birth to my son just over a year ago I had sadly and slowly been convinced by many other mums out there that my body was just the way it was now and I should be proud of my lumps and bumps. I was very proud of what my body had accomplished, carrying and giving birth to my son but I had no energy left to play with him my ever growing and active one year old. I was very lethargic and found that most days getting dressed was a ordeal in itself. My self confidence and my love for life was disappearing daily, I would try to eat well, low fat, fad diets, detoxes, I’d count my calories but nothing felt like it was working. I had to face facts that this was not only baby fat but weight I had slowly put on over the last years so it wasn t coming off easy at all After doing mily Skye s 30 ay Shred, feel more like me than have felt in years. ot only did loose kgs in 30 days, but learnt lessons on nutrition and exercise that will forever live by. This to me has been a program that has provided me with energy to spend time with my one year old. It has given me the tools to not only look good short term but maintain this amazing feeling and body I have gained, thanks to mily Skye s 30 ay Shred, long term. feel like a healthier, fitter more confident woman, which not only allows me to be a better, happier mum but also a much more loving wife. I feel like have been given the tools to live a long, healthy and happy life.

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WORDS OF WISDOM o what makes O happy first if you re not happy within yourself then how are you supposed to make anyone else happy? If you don’t like something then change it, and if you can’t change it then learn to accept it and stop wasting time worrying about it. Don’t allow other people to negatively affect you or bring you down. Remember who you are, why you are doing what you’re doing and how it makes you feel. Not everyone is going to like you, but the most important thing is being at peace with yourself, accepting yourself & loving the person you are. Only YOU have the ability to change and be the best you can be so stop making excuses, stop travelling down the unhealthy and unhappy road and take that first step in the direction of your ultimate goal. Don’t compare yourself to anyone else and don’t search for perfection – it doesn’t exist and you will only be disappointed. Focus on aiming to be better than you were previously. Always believe in yourself, and believe that you can do it and you deserve it. Keep your eyes on your goal at all times, and keep yourself motivated every day Why dream about what you want when through hard work you can have it for real?

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