FIT-1.pdf

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Product Disclaimer NOT FOR RESALE! This guide is published by Emily Skye Fitness Pty Ltd. All rights reserved. No part of this guide may be reproduced in any manner whatsoever without written permission from the publisher, except for the inclusion of brief quotations in a review.

Copyright Material in this electronic file is subject to copyright vested in Emily Skye Fitness Pty Ltd and other parties. You may download, display, print and reproduce this material in an unaltered form only for personal, non-commercial use associated with individual needs. The copyright owners of this material have the right to be recognised as the author of the material and the right to have their material remain unaltered. No material provided in this electronic file may be dealt with in any other way without first obtaining the permission of the copyright owner of those materials. Apart from any use as permitted here or under the Copyright Act 1968 (Cth), all other rights are reserved. All digital products, ebooks, PDF downloads, videos, resource material, videos and online content are subject to copyright performer and moral rights protection. Each digital product, eBook, PDF download and online content sold is licensed to a single user only. Customers are not allowed to copy, distribute, share and/ or transfer the product/s (and/or their associated username/passwords) they purchased to any third party or person. Fines of up to $10,000 or imprisonment may apply to person/s found to be infringing our copyright (refer to Part 5 Division 5 of the Copyright Act 1968 (Cth). In some cases, the Emily Skye Fitness Pty Ltd may encrypt, force password and/or stamp license details (including customer name, address, etc) on its digital products to ensure additional safety. Digital Rights Management software or processes may also be used to track the use and distribution of content to protect our rights. ©2015 Emily Skye Fitness Pty Ltd www.emilyskye.com

DISCLAIMER The information, recommendations and guidelines that we provide in this guide are not intended as medical advice or to replace medical advice given by a doctor or other healthcare professional. In the case of illness or other medical condition, a doctor or health professional should be consulted prior to commencing this program and diet. The information, recommendations and guidelines given relating to exercise and diet are to be used as a guidelines for healthy exercising and eating. It is not intended to be a substitute for medically prescribed diet or exercise. You are advised to meet with your general health practitioner to discuss your individual dietary needs and health, particularly before making any significant changes to your diet as a result of receiving this material. Emily Skye Fitness Pty Limited and its officers, employees or agents give no warranty and make no representation that the information, recommendations and guidelines contained in this guide, and disclaim all liability for any loss, damage, cost or expense incurred by reason of any person using or relying on this information, recommendations and guidelines or by reason of any error, omission, defect, or misstatement contained in such information, recommendations or guidelines.

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- Cooking tips & Food prep tips

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- Shopping list

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- Meat Eater

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- Vegetarian

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- Vegan

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- Eating out

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- Tips and tricks

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Table Of Contents

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Preface:

4 Part 3: Exercise Overview

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- Real world proof!

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- Your training breakdown!

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- About me!

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- How will I be training?

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- Weight training (and/or resistance training)

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- Circuits – HIIT (High Intensity Interval Training

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Part 1: Emily Skye F.I.T. (Phase1) Overview

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- Welcome

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- Stretch sessions

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- Who is Emily Skye F.I.T. for?

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- Rest

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- Here’s how it works

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- Drop sets

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- Important information before starting

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- Work to failure

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- How will Emily Skye F.I.T. get you there?

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- Reps, sets & rounds

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- The Emily Skye F.I.T. method

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- Equipment required

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- Focused Intense Toning

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- Warm-ups

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- Back to basics eating

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- Cool down/Stretches

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- My superchargers for success

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- Follow my program 100%

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- So, let’s get started!

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- HELP! I have a question!

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- Step one: Goal setting

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- Step two: Track your progress

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Part 4: Emily Skye F.I.T. program

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- Step three: Take action!

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- Let’s begin your F.I.T. (Phase 1) program

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- Week 1

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Part 2: Nutrition Overview

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- Week 2

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- Which foods?

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- Week 3

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- Supplements

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- Week 4

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- Meal plans – Meat Eaters

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- Meal plans – Vegetarian

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Part 5: You just finished Emily Skye F.I.T. (Phase 1)

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- Meal plans – Vegan

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- Well done!!

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- Breakfast – Meat Eaters

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- And remember

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- Breakfast – Vegetarian/Vegan

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- “After” photos & “After” body

- Lunch Dinner – Meat Eaters

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measurements and weight

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- Lunch Dinner – Vegetarian/Vegan

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- Submit your transformation

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- Snacks – Meat Eaters

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- Now what? Life after Emily Skye F.I.T. (Phase 1)

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- Snacks – Vegetarian/Vegan

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- A final word: staying on course

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Real World Proof Over 4,000,000 people have turned to me via social media and my programs to help them transform their bodies and minds. Before you get started, take a look at just a few of the many success stories from using my programs. This could be you too, in just 4 weeks! So please know this…. Even though we haven’t met, I believe in you and I won’t let you fail. It is my hope that my system will provide a platform for you to achieve anything in your life. So, what are you waiting for? - Let’s get started!

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Wendy

“Loving my progress!! I was in a body challenge from Jan 15 - Feb 15 and I wanted a workout regimen that I could stick to and that would give me the results I wanted to see. The workouts always changed which is great so that your body doesn’t get used to it. I learned a lot and it absolutely helped me with more ideas for my eating healthy. This is very easy to follow with the videos and all!! Great plan!!! I’ve already started month two!! Very excited! ;D Thank you!”

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Lisa

“Firstly I’d like to say that this program didn’t just help me get the body I’ve always wanted, it also helped make my frame of mind much more positive. I started the shred because I wanted to have a more positive relationship with food, my body and my mind. I wanted to be toned and fit and just be happier with myself. I’ve had a pretty awful relationship with my body for the last few years. In high school I was a state level runner, but after an ankle injury put me out I completely lost who I was and my purpose in life. I battled through depression, anxiety, panic attacks and an eating disorder. I even went to extremes starving myself and over exercising thinking it would make me feel better. It didn’t, it made my life a living hell. I went to the gym all the time but was a classic cardio machine girl thinking it would make me more toned but it never worked. Being pretty much out the other side of it and having been told from my dietitian that the meal plan was “a dietitians dream” I started the shred. I started to eat more frequently and better. The meals were easy to prepare and tasted great. I started to feel better inside and out. Having completed the shred I can honestly say I have never been happier. I love myself and my body and my frame of mind is so positive. I have a better body now than I did when I was a state level sprinter in high school and that to me is just astonishing. Even better I did it all using the at home workouts. So no excess money wasted with gym memberships, seeing as I’m frequently switching places because of Uni and live in a small country town. I absolutely loved the workouts and looked forward to them every day. All of the ladies in the forum were so supportive . Whenever I have a bad day or someone says something negative, I would go in there because I knew it will be filled with positive messages. I would honestly recommend this to anyone without any hesitation what so ever. Thank you Emily for creating this plan and giving me my life back. For me this has not just been a 28 day program. This is a lifestyle change.”

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Sara

“I DID IT ! I completed the Emily Skye’s 30 day shred! I am really proud of myself and my results. At first, when I bought it, I was discouraged. It seems like a lot to change and my friends were not giving me the support I was expecting from them. People were not believing in me and my ability to achieve this plan and I have to admit this gave me more determination. The plan itself is so clear and easy to follow and it was perfect for me because the vegetarian menu was delicious. Not to mention all the other ladies also doing it on the support forum! I think they were a big part of the reason why I was able to keep it up and not cheat. You never feel alone with this plan! Now that I am done, I will definitely continue clean eating and being active. I want my body and my mind to be happy. I was not confident before the shred and every morning looking at my reflection in the mirror was hard. Now when I see other people eating junk food and not being informed of what they do to their own lovely body I know that the food industry couldn’t care less about us... Buy the Shred. It is WORTH IT. I know you are probably suspicious like I was but you shouldn’t be. Buy it! For you. I think this has change my life. THANK YOU Emily for this plan xxxx.”

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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 was the ‘skinny, insecure, depressed girl’ who become ‘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 six 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 but, most of all, be happy with myself.

THE PERSON I USED TO BE... All through my childhood and up until my mid20s, I was insecure with who I was. I had no selfbelief. I was depressed and would worry myself sick about everything. I think my insecurities stemmed from my school years where I was teased & criticised 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...

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MAKING CHANGES... When I was in my mid-20s, 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 being 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! And 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 knew if 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 that over time it would become easier - and it now happens almost naturally! Sure I slip up sometimes - I am human after all- but it is easier now. I control my thoughts, which then control my feelings & actions.

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, am 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 his or her own insecurities! Your insecurities may seem silly to others but they’re real to you and affect 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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Overview 10

Welcome Welcome to Emily Skye F.I.T. (Phase 1)!

I would like to congratulate you and also sincerely thank you for putting your trust and faith in me to invest in my program. I say thank you because I know that it was probably not an easy decision and that you may have (quite possibly) attempted several different programs before, only to be left frustrated and confused. I understand how you feel. As I wrote in the ‘About me’ section, I put together this program because I was in the same place many of you probably are right now and I needed to find a better way. What you’re about to discover is everything I learned to get in the best possible shape in the shortest time possible. Over the years I’ve spent thousands upon thousands of hours working out what it takes to develop those toned and shapely six pack, booty, thighs and arms fast - along with ‘shredding’ my entire body at the same time. I have written down and recorded every workout I have ever done. I have noted down all the recipes that work best. This program is a collection of those notes and everything I do when I want to see real results fast. And, it’s written with the special needs of women in mind. I have developed and recommend my program to specifically address the needs of women who have a specific, time bound goal in mind. This could be a special occasion such as your wedding, your birthday, a party or celebration, a work function or basically ANYTHING that you want to look your best for!


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However, this Emily Skye F.I.T. (Phase 1) program is so much more than that too! One of my favorite sayings is…. “LIFE IS A MARATHON, BUT SOMETIMES YOU NEED TO SPRINT” When I look back through the past several years and my own health and fitness journey, plus connecting to literally millions of people online, I have learnt that healthy eating and exercise is something you need to create as a lifestyle. I understand the hurdles you will come up against and I know the tools to help you overcome them. The best approaches I have found to getting the body you want and a life you have dreamt of are: 1. Set a definite goal. 2. Go all-out to achieve it and do whatever it takes to get there. NOW is the time to make the commitment to yourself that you WILL make it happen. NOW ist he time where no distraction or obstacle is too big. NOW is the time when you finally put YOU first! NOW is the time when you commit to developing healthy exercise, nutrition and mindset habits that lay a solid foundation for your new lifestyle. The perfect kick-start to a healthy lifestyle and an allnew you! This is what my Emily Skye F.I.T. program is all about. Fitness. Inspiration. Transformation. Everything I know about how to make the change of a lifetime inside and out in just 4 Weeks! A change that when you look back I hope you see as a defining moment that helped to propel you towards bigger and better things. This is my mission. A mission that I am so happy you have put your trust in me to help you on your journey. You see, to me, losing extra body fat and getting in the best shape of your life isn’t just a physical transformation. It transcends throughout every area of your life. It’s a special gift. I truly believe that when you gain control of your body, you gain control of your LIFE. And my hope is that my new system will provide a platform for you to totally transform - inside and out. To finally take control, gain renewed confidence and a sense that anything is truly possible. And know this… Even though we may have not met personally before, I believe in you and won’t let you fail. And my entire hand-picked Emily Skye F.I.T. team of industry professionals with over 20+ years of industry experience are committed to you and here for you 24/7. We’ll be there every step of the way. When you’re committed, it truly can be an unstoppable combination. Welcome to the Emily Skye F.I.T. team

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Who is Emily Skye F.I.T. for?

This 4-week program is the first of 3 phases (each phase lasting 4 weeks). All up this is total of 12 weeks of Focused Intense Toning and training. All specifically designed to build on the previous phase and take your physical performance, fat loss and toning results to new levels so you never get bored or plateau (more details to follow on this). Like I said in the beginning, the secret to success over the long term is to set up specific and time-bound goals that set you up to succeed. For so many, committing yourself to a complete 12 week program all at once can be scary and, to be honest, ineffective because for so many girls it’s too BIG a commitment straight away! Plus, this one-size fits all approach doesn’t take into account your goals, your needs and motivation levels. I want to give you a structure to follow that’ll ensure you get results in the short term, and for life. I have found time and time again that 4 weeks is the “sweet spot”. Enough time to see great results, but short enough where you’re laser focused to hit your goals. This is why I’ve broken up the Emily Skye F.I.T. system over 3 Phases, each 4 weeks. Many of you will achieve the body of your dreams after 4 weeks and if so that’s fantastic. However, if you were looking to continue and take your training and fitness journey to the next level, this is where the next phases come in.

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Here's how it works PHASE

WHO IT’S FOR

WHAT YOU’LL BE DOING

Where am I at? • New to my programs, start here! Consider this phase as the starting line. • Target your entire body fast using workouts that focus on toning typical problem areas like your tummy, hips, arms and thighs.

MY PLAN: • You’ll learn to master unique movements that challenge you and make you fitter and leaner all at the same time. • Each workout puts you in optimal fat burning mode and helps you shape your entire body. • Workouts for home, gym and beginners & advanced.

OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details. Where am I at? • Ready for your next challenge? Want to continue to transform your body, while particularly targeting your booty and thighs in only a few short weeks? • Now you’ve got the base, this phase focuses on building on Phase 1 by increasing the intensity and difficulty of the moves - especially focused on toning your hips, butt and thighs.

MY PLAN: • This phase increases in intensity, moves and challenges you to go to the next level. • The focus is on making your thighs look toned without bulking them up with muscle, while firming and lifting your booty! • Workouts for home, gym and beginners & advanced.

OPTIONAL: Recovery week. Reset goals. Recharge. See Part 5 for more details. Where am I at? • If you really want to further define and tone your body with a particular focus on your core and mid section this is the time to go for it! • By this time, you’ve turned your body into a total fat-burning machine, it’s time to further tone and sculpt while flattening your tummy and mid-section. Phase 3 builds and define your abs like never before while still toning your entire body!

MY PLAN: • This is where my Emily Skye F.I.T. method comes into its own. By now you’ve mastered the moves, you’ve increased your intensity and are burning fat for hours after your workout. It’s now time to finish off your F.I.T. transformation journey. • Workouts for home, gym and beginners & advanced.

RESULTS

PLANNED TRAINING BREAK: Take a week off.

TIME

As you already know, all of my programs are about ‘back to basics’ eating and training (even if you’ve got a sweet tooth like me). My programs are not a detox or a fad. My programs are strict, goal oriented eating and exercise guides to get you lean and toned in a short period of time the healthy way. You will be eating simply and exclusively clean, nutrient rich foods. This is what I do to shred fat fast, and look and feel great! 14

HOW WILL EMILY SKYE F.I.T. GET YOU THERE? Emily Skye F.I.T. is unlike any other program I’ve ever designed. It was designed specifically for the needs of women and to solve three of the biggest areas of concern. Namely… • To lose body fat fast & tone specific problems areas • To combat losing motivation and lack of willpower to continue • To overcome plateaus no matter what changes are made And it’s created specifically for time-poor people. I lead a busy life just like so many of you. I do not have time for exercise and food preparation to take over my life. So everything I share with you is designed to be the easiest and fastest way possible to get the best results. My program works by combining: 1. The Emily Skye F.I.T. training method - all new unique workouts and unique movements designed especially with the needs of women in mind 2. Advanced ‘back to basics’ nutrition strategies that allow you to satisfy your sweet tooth without compromising results

IMPORTANT INFORMATION BEFORE STARTING • I recommend seeing your doctor before starting this eating & training guide to ensure the 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.

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! y n n i k s w e .F I.T. is the n

FOCUSED INTENSE TONING. My Emily Skye F.I.T. Training method combines the very best in fitness, fat loss & toning. It’s effective because it provides an extensive variety of different workouts and exercises at different intensity levels, rep speeds and difficulty - all centered around targeting each different problem area (upper body, lower body, abs/core and HIIT circuits for aerobic fitness) – that challenge your muscles to adapt so you tone up fast while at the same time raising you’re natural metabolism so you’re burning fat for hours after your workout: not by working harder in the gym, but by working smarter. How exactly? For those interested in the science and technology behind my systems, keep reading…. The problem with most fitness programs is that they’re not designed with women’s needs in mind. And, ultimately many are ‘one size fits all’. So one of two things often happen: - You plateau: The body becomes accustomed to the routines, and your results ultimately slow to a grinding halt. - You get bored and lose motivation: Doing the same routines with little variety or challenge is not only ineffective over the long term, let’s face it can be downright boring! 16

With my program, just when your body adapts, the intensity or type of exercise changes (every 4-5 days) - so not only will you find you’re capable of increasingly complex and challenging moves, it will help you naturally bust through plateaus and boost motivation because you’re doing something different almost every workout.

While my program isn’t always easy it’s very effective and efficient - and that’s as it should be. This program is one where the effort is commensurate with the results, where there is no empty promises If you keep doing the work, you will keep breaking through plateaus and ‘previous bests’ and getting the results you want. Second… Throughout the program we’ve included workouts and techniques that when performed properly will allow you to raise your natural metabolism so you’re burning for hours after your workout and allows your hormones to work for rather than against you. This is known more specifically as ‘EPOC’ (Excess Post-exercise Oxygen Consumption) and often called the ‘afterburn’ effect. Clinical studies have found that High Intensity Interval Training which we extensively use in the program - exercising for short intervals, with rests between exercises – helps to produce this effect and in turn helps you lose body fat faster. For instance: • In a study at Laval University in Quebec, one group cycled in numerous short bursts of 15 to 90 seconds and rested in between. A second group cycled 45 minutes without interruption. Those who cycled in numerous short bursts lost 9 times more fat than those who rode without breaks.

Tremblay, A., Simoneau, JA., and Bouchard, C. 1994 (Jul). Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 43(7):814-818.

The scientific study cited above found that short bursts of exercise trigger biological mechanisms in your body that actually cause you to burn more fat and lose weight faster. Specifically, short exercise periods help to release more HGH (human growth hormone) into your blood stream, levels of which decline as you age. This essential hormone can help prevent weight gain and burn away more fat faster.

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! g n i t a e h c t heat withou

C

The recommended meals for your next 4 weeks are mostly 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 and that get the best results for me. You may feel hungry or have low energy for the first few days but this is normal. Your body is adjusting to burning off stored body fat as energy. Why ‘back to basics’? The reason I recommend these foods is because they are in their cleanest and simplest form. Eliminating additives (such as sauces or manufactured/processed products) is one of the best things you can do for yourself nutritionally. To make things easier I’ve included a complete 4-week eating plan showing exactly what to eat, when to eat it and why. Plus, full shopping lists. Just take the list to the supermarket each week and know that you’re turning your kitchen into a fat-loss factory no matter if you’re a meat eater, vegetarian or vegan! In addition, I have also included a huge variety of “yummy” foods and recipes! This is one of the single biggest things girls rave about with my programs, and this one is no different, some of the foods you can enjoy include pancakes, muffins, chocolate balls and smoothies. It truly allows you to still eat clean versions of your favorite or ‘naughty’ foods and still shed the pounds! This ‘cheating on my diet plan without actually cheating’ is such a wonderful relief to many and is part of what makes the program work so well! Just look at what you can have on my program…. 18

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Step two: Track your progress! Measuring your success is critical to reaching your overall goals. But never fear, it’s as simple as this...

“What gets measured gets done!” There is something about knowing that you’re keeping track of your progress that makes it that much easier to wake up a bit earlier, do the extra repetition or not cheat on your diet. There are several ways to go about it and I’ve found is that it’s almost always best to use a variety of different measures to help you focus on your goals. There are three core things I recommend combining to give you a guide of your progress over the next four weeks: 1. Before & After photos 2. Body measurements (using a tape measure) 3. Take Action! And they are specifically in order of terms of importance and reliability. If you only had one choice though I’d strongly recommend doing a ‘Before’ photo. Without visibly being able to see how you’re going, it is all too easy to lose motivation. Sometimes photos will show more than the numbers on the scale do! And, while often confronting if you’ve never done one before, it can be one of the biggest motivators for you to take an honest look at where you are. For instance, while you can keep them somewhere private just for yourself, you can also tape them to your refrigerator door to use as a motivation to eat properly and exercise. This type of tactic keeps you motivated to stay on track. And you can’t have amazing ‘Before’ and ‘After’ shots – just like some of our many success stories you can see below – unless you take the plunge and take your ‘Before’ shots!

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1. Before & After photo guidelines -

Take your before photos just prior to starting your 4-week program.

- Take the photos in a bikini or tight gym shorts and a sports bra. - Take a natural relaxed stance without ‘posing’. -

Stand in front of a plain coloured wall, with as little distraction or clutter behind you as possible.

Sharon

-   Take a front image and side image. -  

Remember to take your photos regularly in those same positions (and even wearing the same clothing) – on Day 1, Day 14 and Day 28, at the same time of day each time. Also take the photos in the same lighting to give you the most accurate images.

Katie 2. Body measurements I suggest keeping this very simple and only take a few measurements. The reason why I avoid the scales is that it will often give you inaccurate measurements for success. While you are burning fat and gaining muscle, you can tend to find that your weight can actually increase. I myself have put on over 10kg of muscle since I started training. That may sound like a lot but I guarantee you I look a whole lot better now than I did when I started. You can’t develop shape without muscle and to be toned is to have muscle definition with little body fat. Measure your chest, waist, lower abdomen, hips and upper thighs. I suggest only doing this at the start and then at the end of your 4-week program. The main reason why you do not want to rely on the scale alone is because it might not paint the true picture. Muscle actually takes up less space than fat does. If the scale is not going down, but your measurements are, you know that you are improving your body composition and making progress.

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Step three: Take action! Simply wanting something is not enough, neither is just writing down your goals and then doing nothing about it. If you want be the best you can be then you need stop making excuses and take action now! Reaching your goals is no one else’s responsibility but your own. I hear so many people say, “Oh they are so lucky” or “She must have a fast metabolism,” looking for any reasoning behind why someone is successful, without recognising that most successful people get there because they work extremely hard for it. So, if you have some big goals and have just been sitting around talking about them, here’s how you can take some action – starting today… Put 100% Into It You must do everything possible to get what you want and put 100% into it. If losing weight is your goal, being healthy most the time then going crazy eating cakes and chocolate is not going to get you to your goal. If you want to be a successful artist, simply painting everyday is not good enough. You must get out there, promote your work and treat it like any other business. It doesn’t matter how much you want something. It will never become a reality without action and commitment. So put everything you have into it. Be prepared to work hard and you will get there. Stop Making Excuses Humans are very good at finding excuses as to why they can’t do something as opposed to looking for solutions. If there is something you are working towards, but that inner voice keeps giving you reasons on why you can’t, then go out there and find every reason why you can. Most of the time, the main thing getting between you and your goals are all the excuses you use to stop yourself from doing it. When you want something bad enough you can get very resourceful at making things happen, regards of the hurdles that pop up. Be Accountable If you aren’t very good at making yourself accountable to things you said you were going to do, then find a friend or family member who will. Each week, sit down and tell them what you are going to achieve and then have them hold you to it. And vice versa, you can in turn help them with their goals, too. It can actually become quite fun when you choose penalties and rewards depending on how well you both did that week. Prioritise If you aren’t reaching your goals then maybe you need to re-evaluate your priorities. Are you setting time aside each week to cook healthy dinners and exercise, or do you choose to go out with friends? Or maybe you choose to go out late which means you sleep in and miss your morning workout? Do you watch TV or spend hours on Facebook rather than learning that new skill? You need to make your goal a priority and then make sure you are doing everything possible to get there. Sometimes things will get in your way and you will have to be flexible. But, when you come across the obstacles, just keep the momentum and push forward. Stop Procrastinating I was the worst procrastinator and would always put off the things I needed to do the most. We all do it. But the trick is to know when you are procrastinating and then quickly change something. A key thing I’ve learnt when dealing with something I don’t want to do is break it down into smaller tasks and then tackle the hardest one first. That way when you have done the hard bit, the rest will come easy. Social media is a fantastic tool for procrastinating, so get strict on yourself and only allow yourself to go on when you have achieved what you needed to for the day. If you really want to make a change for yourself, your health, your fitness and your mind, you have to expect that you’ll need to work hard. Success doesn’t happen overnight and it definitely doesn’t happen by sitting there and doing nothing. It is time to get out there and take action towards achieving all those goals you have set for yourself. I’m not going to lie, it’s not going to be easy but the rewards will be so worth it!

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Overview 24

The recommended meals for the 4 weeks are mostly 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 and 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 program 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.

General Guidelines

Buy Organic! Try to buy organic food whenever possible. It is worth spending extra money on organic - here’s is why: Toxins are terrible for you. They are found in many mass produced foods and 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.

Vegetables

Vegetables provide vital nutrients to our bodies. They are very nutrient dense with a minimal amount 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 aid in keeping you regular and help you to ‘fill up for less’. Vegetables are fat free and cholesterol free. Organic varieties are grown with no pesticides or additives. This makes them even healthier. Try to eat a variety of different colored vegetables. The pigment in the skin are rich sources of disease-fighting antioxidants, helping to protect cells from damage that can lead to cancer and heart disease.

Fruits and Berries

Fruits, like vegetables, are full of essential fibre and nutrients. They are slightly higher in sugar (fructose) than vegetables but, when consumed in moderation, can provide the body with vital minerals and vitamins. Fruit consumption can help prevent colon cancer, diabetes, high cholesterol, high blood pressure, constipation, and help to aid metabolism and weight loss.

Nuts

Put very simply, nuts are a healthy 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’.

Meat and 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 approximately 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.

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Eggs

Like meat, eggs are a source of protein and they are also very nutrient dense. Eggs contain vitamin D, which is needed for healthy bones and teeth, choline that 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 whole egg with my egg whites as they contain far more nutrients and a higher amount of protein than the egg whites, as well as containing good fats that are necessary for optimal body and brain function.

Tempeh

Tempeh (pronounced Tempay) is a brownish and textured soy product that is made by fermenting cooked soybeans. Tempeh is a high protein meat alternative. It is recommended you cook the pre-packaged tempeh before using it in the recipes. First of all, it helps to remove some of its bitter flavour. Secondly, it helps to soften and moisten it, which makes it even easier to enjoy. Cooking it first also makes it accept more of the flavours you mix it with, especially when marinating.

Legumes

Legumes are an excellent source of protein, low in fat, a good source of fibre, folate, phosphorus, potassium, iron, zinc, calcium and selenium. They contain thiamine (B1), riboflavin (B2), niacin (B3), B5 and B6. They’re also rich in antioxidants and have a low-GI. Although legumes are among our most nutritious plant foods they, can cause bloating and intestinal gas. If you are not used to eating them, slowly introduce them into your healthy eating plan.

Quinoa

Quinoa (pronounced Keen-wah) 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. This is because it retains the bran and germ, which is where many of the vitamins and minerals are found. Brown rice is 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 yet lower in calories and contains healthy carbohydrates that boosts your metabolism and burns fat.

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Supplements are not compulsory, but can play a huge role in helping you achieve your results faster. I believe in getting my nutrients and 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. • As a precaution, ensure you check with your GP before commencing supplement usage. • Make sure you follow the instructions on the supplement packaging. • 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 a healthy and balanced diet.

L-Carnitine

Naturally produced in your body. It helps your body burn fat as energy. L-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: Take 2g first thing in the morning. Should be used daily for maximum effect, so even on rest days.

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: Your protein powder should assist you reaching your protein requirement and can thus be used as is or as part of a recipe on a daily basis.

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L-Glutamine

Naturally produced in your body, but can become depleted through stress or training. The benefits include helping your muscles recover, helping your digestive system and supporting your immune system. When to take: Take 5g when you wake up in the morning and before bed.

BCAAs

Branched Chain Amino Acids (leucine, isoleucine, and valine) are essential amino acids and will need to be attained from your diet. They are naturally found in protein, but supplementation of BCAA’s may help with lean muscle building, recovery, prevent muscle breakdown, and improve fat loss and performance. When to take: Take 5g of BCAAs before and after your workouts and before bed.

Creatine Monohydrate

Creatine is produced in the body naturally and derived from 3 amino acids (glycine, arginine and methionine). It is also found 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 benefits, such as improved brain function, longevity, neuromuscular function, heart health, and chronic fatigue. Vegetarians in particular 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: Take 5g on a daily basis.

Fish Oil and Flaxseed Oil Tablets/Liquid

Excellent sources of omega-3s, that are 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 (linseed) together to get the most benefit. When to take: Morning or night, whatever suits you best.

Multivitamin / Superfood

Great at helping your immune system stay strong, helps to improve your health and provides your body with any vitamins or minerals it may be deficient in. NOTE: Vegans and vegetarians should take extra note of their intake of vitamin B12, calcium, vitamin D, iodine, omega-3 fatty acids, vitamin A, iron, zinc and the essential amino acids. Ensure you get regular checks.

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MEAL PLANS - Meat Eaters WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

2 Hard-boiled Eggs and Vegetable Sticks

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

DAY 2

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

2 Hard-boiled Eggs and Vegetable Sticks

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

DAY 3

F.I.T. Smoothie with Flaxseeds

F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10 Almonds and 1 Apple

Coriander, Garlic and Lime Prawns

DAY 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander, Garlic and Lime Prawns

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

DAY 5

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

DAY 6

F.I.T. Breakfast Burrito

F.I.T. Smoothie with Chia Seed

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

F.I.T. Chicken with a Warm Thai Salad

DAY 7

F.I.T. Pancakes

Beef Rissoles with Ajvar Relish

F.I.T. Chicken with a Warm Thai Salad

F.I.T. Smoothie with Flaxseeds

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

WEEK 2

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 8

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 9

F.I.T. Choc Protein Pudding with 10 Almonds

F.I.T. Mini Omeletteswith 1/4 Avocado

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 10

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

2 hard-boiled eggs and vegetable sticks

Turkey Zucchini Patties with Brown Rice and Broccoli

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 11

F.I.T. Mini Omelettes with Vegetables and 1/4 Avocado

F.I.T. Chocolate Protein Balls and 10 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

F.I.T. Smoothie with Flaxseeds

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 12

F.I.T. Choc Protein Pudding

Pineapple, Coconut Smoothie

Turkey Zucchini Patties with Brown Rice and Broccoli

30 Almonds and 1 Apple

Pork and Apple Patties with Red Cabbage and Apple Slaw

DAY 13

F.I.T. Omelette with Veg

F.I.T. Chocolate Protein Balls and 10 Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

2 hard-boiled eggs and vegetable sticks

F.I.T. Moussaka with Salad

DAY 14

F.I.T. Pancakes

F.I.T. Smoothie with Flaxseeds

F.I.T. Moussaka with Salad

30 Almonds and 1 Apple

F.I.T. Pepper Steak Stir-Fry with Brown Rice

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WEEK 3

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 15

F.I.T. Chia Pudding

2 Hard-boiled Eggs and Vegetable Sticks

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

DAY 16

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

2 Hard-boiled Eggs and Vegetable Sticks

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

DAY 17

F.I.T. Smoothie with Flaxseeds

F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10 Almonds and 1 Apple

Coriander, Garlic and Lime Prawns

DAY 18

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander, Garlic and Lime Prawns

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

DAY 19

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

DAY 20

F.I.T. Breakfast Burrito

F.I.T. Smoothie with Chia Seed

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

F.I.T. Chicken with a Warm Thai Salad

DAY 21

F.I.T. Pancakes

Beef Rissoles with Ajvar Relish

F.I.T. Chicken with a Warm Thai Salad

F.I.T. Smoothie with Flaxseeds

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

WEEK 4

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 22

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 23

F.I.T. Choc Protein Pudding with 10 Almonds

F.I.T. Mini Omelettes with 1/4 Avocado

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 24

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

2 hard-boiled eggs and vegetable sticks

Turkey Zucchini Patties with Brown Rice and Broccoli

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 25

F.I.T. Mini Omelettes with Vegetables and 1/4 Avocado

F.I.T. Chocolate Protein Balls and 10 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

F.I.T. Smoothie with Flaxseed

Turkey Zucchini Patties with Brown Rice and Broccoli

DAY 26

F.I.T. Choc Protein Pudding

Pineapple, Coconut Smoothie

Turkey Zucchini Patties with Brown Rice and Broccoli

30 Almonds and 1 Apple

Pork and Apple Patties with Red Cabbage and Apple Slaw

DAY 27

F.I.T. Omelette with Veg

F.I.T. Chocolate Protein Balls and 10 Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

2 hard-boiled eggs and vegetable sticks

F.I.T. Moussaka with Salad

DAY 28

F.I.T. Pancakes

F.I.T. Smoothie with Flaxseed

F.I.T. Moussaka with Salad

30 Almonds and 1 Apple

F.I.T. Pepper Steak Stir-Fry with Brown Rice

30

MEAL PLANS - Vegetarian WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

Yoghurt and Berry Delight and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Stir-fry (vegan)

DAY 2

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

F.I.T. Mini Omelettes with 1/4 Avocado

Vegan Taco Salad

DAY 3

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Vegan Taco Salad

Yoghurt and Berry Delight

Black Bean and Lentil Salad

DAY 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with 1/4 Avocado

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 5

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Bean Patties with Mashed Avocado

DAY 6

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple

F.I.T. Stir-fry (vegan)

DAY 7

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

WEEK 2

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 8

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

DAY 9

F.I.T. Smoothie with Flaxseed

F.I.T. Chia Pudding

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean Stew

DAY 10

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean Stew

Tempeh balls in Tomato Sauce

F.I.T. Lentil and Broccoli Salad

DAY 11

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 12

F.I.T. Smoothie with Chia Seeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

Lentil and Chickpea Stew

F.I.T. Chia Pudding

F.I.T. Bean stew

DAY 13

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Bean stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 14

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

31

WEEK 3

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 15

F.I.T. Chia Pudding

Yoghurt and Berry Delight and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Stir-fry (vegan)

DAY 16

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

F.I.T. Mini Omelettes with 1/4 Avocado

Vegan Taco Salad

DAY 17

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Vegan Taco Salad

Yoghurt and Berry Delight

Black Bean and Lentil Salad

DAY 18

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with 1/4 Avocado

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 19

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Bean Patties with Mashed Avocado

DAY 20

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple

F.I.T. Stir-fry (vegan)

DAY 21

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

WEEK 4

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 22

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

DAY 23

F.I.T. Smoothie with Flaxseeds

F.I.T. Chia Pudding

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

DAY 24

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

Tempeh balls in Tomato Sauce

F.I.T. Lentil and Broccoli Salad

DAY 25

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 26

F.I.T. Smoothie with Chia Seeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

Lentil and Chickpea Stew

F.I.T. Chia Pudding

F.I.T. Bean stew

DAY 27

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Bean stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 28

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

32

MEAL PLANS - Vegan WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Mushroom and Lentil Salad

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Stir-fry (vegan)

DAY 2

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan)

F.I.T. Stir-fry (vegan)

F.I.T. Smoothie with Flaxseeds

Vegan Taco Salad

DAY 3

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan)

Vegan Taco Salad

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Black Bean and Lentil Salad

DAY 4

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 5

F.I.T. Quinoa Porridge

10 Almonds and 1 Apple and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

DAY 6

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 7

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. pumpkin curry

WEEK 2

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 8

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls In Tomato Sauce

DAY 9

F.I.T. Smoothie with Flaxseeds

Tempeh balls In Tomato Sauce

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

DAY 10

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

F.I.T. Chia Pudding and 10 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 11

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Smoothie with Flaxseeds and 20 Almonds

F.I.T. Bean stew

DAY 12

F.I.T. Smoothie with Flaxseeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Bean stew

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 13

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

Lentil and Chickpea Stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 14

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

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WEEK 3

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 15

F.I.T. Chia Pudding

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Mushroom and Lentil Salad

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Stir-fry (vegan)

DAY 16

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan)

F.I.T. Stir-fry (vegan)

F.I.T. Smoothie with Flaxseeds

Vegan Taco Salad

DAY 17

F.I.T. Smoothie with Flaxseeds

F.I.T. Protein Muffins (vegan)

Vegan Taco Salad

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Black Bean and Lentil Salad

DAY 18

F.I.T. Quinoa Porridge

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 19

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Mushroom and Lentil Salad

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

DAY 20

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Stir-fry (vegan)

DAY 21

F.I.T. Pancake (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. pumpkin curry

WEEK 4

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 22

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls In Tomato Sauce

DAY 23

F.I.T. Smoothie with Flaxseeds

Tempeh balls In Tomato Sauce

F.I.T. pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

DAY 24

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

F.I.T. Chia Pudding and 10 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 25

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Smoothie with Flaxseeds and 20 Almonds

F.I.T. Bean stew

DAY 26

F.I.T. Smoothie with Flaxseeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Bean stew

F.I.T. Chia Pudding

Lentil and Chickpea Stew

DAY 27

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

Lentil and Chickpea Stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

DAY 28

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

34

s r e t a E t a - Me

F.I.T. Chia Pudding SERVES 1 INGREDIENTS • 15g (0.5 oz.) chia seeds • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 30g (1.1 oz.) protein powder (whey, or vegan-friendly), flavour of choice Optional • Stevia, to sweeten • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • Cinnamon • 10 almonds • 1/2 cup (75g/2.6 oz.) fresh or frozen berries DIRECTIONS 1. Mix protein powder and milk in a shaker until the protein powder dissolves. 2. Pour in an airtight container and then add the other ingredients. Stir well. 3. Store covered in the fridge for at least 20 minutes, or preferably over night. 4. Serve with natural almonds, berries and a sprinkle of cinnamon. NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning. This recipe can also be turned into a smoothie. In the morning simply place the chia, protein mixture in a blender. Add the berries and process until smooth. Serve with the almonds on the side.

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F.I.T. Quinoa Porridge SERVES 1 INGREDIENTS • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes) • 1/2 cup (120 ml/4 fl. oz.) water • 1/2 tbsp. ground flaxseed (linseed) • 1/2 tsp. cinnamon • 20g (0.7 oz.) protein powder (whey, or vegan-friendly), flavour of choice Optional • Stevia, to sweeten, optional • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • 1/2 cup (75g/2.6 oz.) fresh or frozen berries DIRECTIONS 1. Remove the bitter taste of the quinoa seeds by washing them under cold water in a strainer. 2. When rinsed add the seeds and water to a small pot. 3. Bring to a boil and then reduce to simmer and cover. 4. After about 10 minutes, add the almond milk, ground flaxseed, cinnamon and flavouring. Stir well. 5. Let the porridge cook for another few minutes. 6. Remove from stove and let rest for few minutes. 7. Add the protein powder and mix until well combined. 8. Place the porridge in a bowl. Top with berries and serve. NOTES: By adding the protein powder to the quinoa porridge you will enhance the protein content of the breakfast. As quinoa already contains some protein, only a smaller quantity is required. Make sure you measure. Quinoa flakes are a great time saving product, as they will only take about 3 minutes to cook. If using flakes ensure you half the amount of liquid used. Quinoa has a slightly more bitter taste so feel free to add stevia, raw cacao, vanilla extract and/or cinnamon.

Protein Smoothies & Shakes Protein smoothies are a great alternative for a quick breakfast on the go or to have as a snack. Some general guidelines to make a smoothie are to first choose a base (e.g. water, unsweetened almond, rice or light coconut milk, or iced green tea), then adding some greens (e.g. spinach, kale, rocket etc.), and colour (berries and fruit). By adding ingredients like ice, chia seeds, hemp seeds, psyllium husk you will thicken your smoothie to a creamier consistency. You can also flavour you smoothie a bit more by adding stevia, spices and herbs. Finally give your smoothie a boost by adding some protein powder, superfoods and probiotics. Your options are endless! For some quick tasty ideas please see the recipes below. NOTES: Please be aware of the difference between a protein smoothie and a protein shake. When the meal plan is referring to a protein shake, it refers a serve of your protein powder mixed with water or almond milk. When the meal plan is referring to a smoothie use any of the recipes below.

F.I.T. Smoothie with Flaxseeds SERVES 1 INGREDIENTS • • • • • •

1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) 1 cup (150g/5.3 oz.) fresh or frozen berries 1 handful fresh spinach or baby kale 30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla 1 tbsp. flaxseed (linseed) Ice, as needed

DIRECTIONS 1. Place all ingredients except for the ice in a blender and mix until smooth. 2. Add ice and blend again until smooth. 3. Serve in a tall glass. NOTES: Flaxseeds are very nutritious as they contain healthy omega-3 and omega-6 fatty acids, a significant amount of protein and a number of vitamins and minerals.

F.I.T. Smoothie with Chia Seeds SERVES 1 INGREDIENTS • • • • • • • • • •

1/2 cup (125g/4.4 oz.) plain Greek yoghurt 1/2 water (option: unsweetened almond milk) 1/2 large banana 1/2 cup (75g/2.6 oz.) fresh or frozen berries 1 handful fresh spinach or baby kale 20g (0.7 oz.) protein powder (whey, or vegan-friendly), vanilla 1 tbsp. chia seeds 1/2 tsp. cinnamon Pinch ground nutmeg Ice, as needed

DIRECTIONS 1. Place all ingredients except for the ice in a blender and mix until smooth. 2. Add ice and blend again until smooth. 3. Serve in a tall glass. NOTES: If you are using frozen banana and berries you will not need as much ice to make the smoothie creamy. 36

F.I.T. Breakfast Burrito SERVES 2 INGREDIENTS Tortilla wrap (per serve) • 1 gluten-free wrap Filling • 1 tsp. (5ml/0.17 fl. oz.) extra virgin coconut oil • Pinch of chilli powder • 1 clove of garlic, minced • 1 small onion, finely chopped • 1 tsp. paprika • 100g (3.5 oz.) turkey mince To serve • Fresh coriander (cilantro), for garnish • 1/4 avocado, mashed, optional • 1 roma tomato, sliced • 1/8 cup (30g/1.1 oz.) onion, julienned • 1/8 cup (30g/1.1 oz.) red capsicum (bell pepper), sliced DIRECTIONS Filling 1. Heat some oil in a frying pan over medium to high heat. 2. Add the onion and garlic and sauté for a minute or two. 3. Add the turkey mince and the spices. 4. Cook until the turkey mince is cooked through and slightly browned. 5. Set aside to cool slightly before assembling the burrito. Assembly 1. Top the wrap with the seasoned mince, mashed avocado, fresh tomato, onion, capsicum and garnish with coriander. 2. Serve and enjoy! NOTES: Place the other wraps in the fridge or freezer for later use. You can prepare the mince the night before and just assemble the burrito in the morning.

37

F.I.T. Pancakes SERVES 2 INGREDIENTS • 1/4 cup (22.5g/0.8 oz.) coconut flour • 3/4 cup (85g/3 oz.) protein powder (whey, or vegan-friendly), vanilla • 1 whole egg • 2 egg whites • 1 cup (235 ml/8 fl. oz.) unsweetened almond milk, (option: unsweetened vanilla almond milk) • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • Dash of pink Himalayan salt Toppings (optional) • 1/2 cup (75g/2.6 oz.) fresh or frozen berries or 50g (1.8 oz.) banana • Cinnamon • 2 tbsp. plain Greek yoghurt • Stevia DIRECTIONS 1. Preheat a non-stick pan over medium-low heat. 2. Meanwhile, mix all dry ingredients in a bowl and blend well. 3. Add the wet ingredients and whisk until thoroughly combined and a batter is formed. 4. Pour batter onto prepared pan and cook until golden brown, flipping halfway. 5. Place a serve of pancakes on a plate and top with berries, Greek yoghurt or your favourite topping. Just ensure it is compliant with the program. NOTES: The recipe is for two serves so you can easily store one serve in the fridge to use the next day or have as a quick snack. If you like fluffy pancakes like I do (see image) you can add 2 teaspoons baking powder in the dry mixture.

F.I.T. Mini Omelette SERVES 4 INGREDIENTS • • • •

4 whole eggs 1 1/2 cup egg whites (or 16 egg whites) A little extra virgin coconut oil to line the muffin tins with Pink Himalayan salt and black pepper to taste

Fillings Your options are endless with the fillings for these mini omelettes. Be creative when you choose your healthy fillings, but feel free to try some of the suggestions below. Suggestion 1 • 1/4 cup (30g/1.1 oz.) tomatoes, finely chopped • 1/4 cup (15g/0.7 oz.) fresh basil, finely chopped • 1/8 cup (15g/0.7 oz.) onion, finely chopped Suggestion 2 • 1/2 cup (15g/0.5 oz.) kale or spinach, chopped • 3 cloves garlic, finely chopped • 1/8 cup (15g/0.7 oz.) onion, finely chopped Suggestion 3 • 1/4 cup (15g/0.7 oz.) broccoli, steamed, finely chopped • 1/4 cup (30g/1.1 oz.) onion, finely chopped To Serve • 1/4 avocado • Mixed salad DIRECTIONS 1. Preheat oven to 180°C (350°F). 2. Meanwhile, lightly grease 8 larger muffin tins (or 12 smaller) with coconut oil. 3. Chop the vegetables finely. 4. Place eggs and egg whites in a bowl and whisk well. Add salt and pepper to taste. 4. Add the vegetables to the egg mixture. If you are making several different fillings, make sure that you divide the egg mixture in separate bowls before adding the vegetables. 5. Pour the mixture evenly into the muffin tins and bake for until the eggs are fully cooked through. 6. Divide the muffins into 4 servings. 7. For breakfast, top with the avocado and serve with a mixed salad. NOTES: Make sure you use a good non stick muffin tin or line with baking paper. Otherwise the omelettes might stick. Mini omelettes are great to make in batch

38

F.I.T. Choc Protein Pudding SERVES 1 INGREDIENTS Protein pudding • 1 large egg • 40g (1.4 oz.) protein powder (whey), plain or vanilla • 50g (1.8 oz.) puréed pumpkin • 1 tsp. raw cacao • 1 tsp. baking powder • 3 drops stevia To Serve • 1/2 cup (75g/2.6 oz.) fresh berries or fruit DIRECTIONS 1. Coat a ramekin with coconut oil. 2. Add all the ingredients into a bowl and mix throughly. 3. Add the mixture to the ramekin. 4. Microwave on high for about a minute. 5. Take a look and microwave again if needed. 6. Once done remove and let cool for a few minutes. 7. Add extra toppings like berries or fruit. NOTES: The pumpkin can be replaced with 1/2 banana for a slightly sweeter and higher carbohydrate option. If you use banana you will need to cook the pudding slightly longer.

F.I.T. Omelette with Mixed Veg SERVES 1 INGREDIENTS Sprouts • 1/3 cup (30g/1.1 oz.) red capsicum (bell pepper), diced • 1/8 cup (15g/0.5 oz.) onion, diced • 1/2 cup (60g/2.1 oz.) mushrooms, sliced • 1/2 cup (60g/2.1 oz.) zucchini, thinly sliced Omelette • 1 whole egg • 5 egg whites • 1/4 cup (60 ml/2 fl. oz.) unsweetened almond milk • 1-2 tsp. (5-10 ml/0.2 fl. oz.) extra virgin coconut oil • Pink Himalayan salt and pepper, to taste DIRECTIONS 1, Heat some oil in a pan and sauté the vegetables a for a few minutes. 2. Remove vegetables from the heat. 3. In a bowl, whip together the egg, egg whites, almond milk and seasoning. 4. Pour the egg mixture into another pan and cook on both sides. 5. Once done, place the omelette on a plate. 6. Place the sautéed vegetables in the centre and fold the omelette over. 7. Enjoy!

39

-

gan e V / n a i r a Veget

F.I.T. Chia Pudding SERVES 1 INGREDIENTS • • •

15g (0.5 oz.) chia seeds 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) 30g (1.1 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional • Stevia, to sweeten • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • Cinnamon • 10 almonds • 1/2 cup (75g/2.6 oz.) fresh or frozen berries DIRECTIONS

F.I.T. Quinoa Porridge SERVES 1 INGREDIENTS • • • • • •

1. Mix protein powder and milk in a shaker until the protein powder dissolves. 2. Pour in an airtight container and then add the other ingredients. Stir well. 3. Store covered in the fridge for at least 20 minutes, or preferably over night. 4. Serve with natural almonds, berries and a sprinkle of cinnamon. NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning. This recipe can also be turned into a smoothie. In the morning simply place the chia, protein mixture in a blender. Add the berries and process until smooth. Serve with the almonds on the side.

1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) 1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes) 1/2 cup (120 ml/4 fl. oz.) water 1/2 tbsp. ground flaxseed (linseed) 1/2 tsp. cinnamon 20g (0.7 oz.) protein powder (whey, or vegan-friendly), flavour of choice

Optional • Stevia, to sweeten, optional • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • 1/2 cup (75g/2.6 oz.) fresh or frozen berries DIRECTIONS 1. Remove the bitter taste of the quinoa seeds by washing them under cold water in a strainer. 2. When rinsed add the seeds and water to a small pot. 3. Bring to a boil and then reduce to simmer and cover. 4. After about 10 minutes, add the almond milk, ground flaxseed, cinnamon and flavouring. Stir well. 5. Let the porridge cook for another few minutes. 6. Remove from stove and let rest for few minutes. 7. Add the protein powder and mix until well combined. 8. Place the porridge in a bowl. Top with berries and serve. NOTES: By adding the protein powder to the quinoa porridge you will enhance the protein content of the breakfast. As quinoa already contains some protein, only a smaller quantity is required. Make sure you measure. Quinoa flakes are a great time saving product, as they will only take about 3 minutes to cook. If using flakes ensure you half the amount of liquid used. Quinoa has a slightly more bitter taste so feel free to add stevia, raw cacao, vanilla extract and/or cinnamon. 40

Protein Smoothies & Shakes Protein smoothies are a great alternative for a quick breakfast on the go or to have as a snack. Some general guidelines to make a smoothie are to first choose a base (e.g. water, unsweetened almond, rice or light coconut milk, or iced green tea), then adding some greens (e.g. spinach, kale, rocket etc.) , and colour (berries and fruit). By adding ingredients like ice, chia seeds, hemp seeds, psyllium husk you will thicken your smoothie to a creamier consistency. You can also flavour you smoothie a bit more by adding stevia, spices and herbs. Finally give your smoothie a boost by adding some protein powder, superfoods and probiotics. Your options are endless! For some quick tasty ideas please see the recipes below. NOTES: Please be aware of the difference between a protein smoothie and a protein shake. When the meal plan is referring to a protein shake, it refers a serve of your protein powder mixed with water or almond milk. When the meal plan is referring to a smoothie use any of the recipes below.

F.I.T. Smoothie with Flaxseeds SERVES 1 INGREDIENTS • • • • • •

1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) 1 cup (150g/5.3 oz.) fresh or frozen berries 1 handful fresh spinach 30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla 1 tbsp. flaxseed (linseed) meal Ice, as needed

DIRECTIONS 1. Place all ingredients except for the ice in a blender and mix until smooth. 2. Add ice and blend again until smooth. 3. Serve in a tall glass. NOTES: Flaxseeds are very nutritious as they contain healthy omega-3 and omega-6 fatty acids, a significant amount of protein and a number of vitamins and minerals.

F.I.T. Smoothie with Chia Seeds SERVES 1 INGREDIENTS • • • • • • • • • •

1/2 cup plain Greek yoghurt 1/2 cup water (option: unsweetened almond milk) 1/2 large banana 1/2 cup (75g/2.6 oz.) fresh or frozen berries 1 handful fresh spinach 20g (0.7 oz.) protein powder (whey, or vegan friendly), vanilla 1 tbsp. chia seeds 1/2 tsp. cinnamon Pinch ground nutmeg Ice, as needed

DIRECTIONS 1. Place all ingredients except for the ice in a blender and mix until smooth. 2. Add ice and blend again until smooth. 3. Serve in a tall glass. NOTES: If you are using frozen banana and berries you will not need as much ice to make the smoothie creamy. 41

F.I.T. Breakfast Burrito (vegan) SERVES 2 INGREDIENTS Tortilla wrap (per serve) • 1 gluten-free, vegan-friendly wrap Filling • 400g (14.1 oz.) red kidney beans, cooked • 2-3 tsp. nutritional yeast • 1/8 tsp. pink Himalayan salt • 1/2-1 tsp. water • Extra virgin coconut oil, to cook • 1 clove garlic, finely chopped • 1/2 onion, finely chopped To serve • Fresh coriander (cilantro), for garnish • 1/4 avocado, mashed • Fresh tomatoes, sliced • 1/8 cup (15g/0.5 oz.) onion, julienned • 1/8 cup (30g/1.1 oz.) red capsicum (bell pepper), sliced DIRECTIONS Filling 1. Cook the kidney beans according to packet instructions. 2. Rinse and drain the cooked kidney beans. Once drained place it in a food processor. Pulse for a few seconds to break up the beans. 3. Then add the nutritional yeast and salt. Pulse some more. The consistency should be like moist crumbles. Add water if necessary. 4. Heat up a skillet over medium-high heat. Add the coconut oil. 5. Once hot, add the garlic and onion and sauté for a few minutes (or until they brown). 6. Add the kidney beans to to the pan and stir frequently for couple of minutes. 7. Set aside and start the assembly of the burrito. Assembly 1. Place a wrap on a plate. Add the beans, avocado, tomato, capsicum, onion and coriander. 2. Enjoy! NOTES: You may need to soak the kidney beans overnight. If you don’t have time to cook the beans, simply buy tinned organic. Place the other warps in the fridge or freezer for later use.

42

F.I.T. Pancake (vegan) SERVES 2

F.I.T. Brown Rice & Almond Porridge

INGREDIENTS • 100g (3.5 oz.) banana • 1 tsp. organic vanilla extract • 1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 1 cup (100g/3.5 oz.) almond flour (option: 1/2 3/4 cup (60-85g/2.1-3 oz.) coconut flour) • 40g (1.4 oz.) protein powder (vegan-friendly), vanilla • 2 tsp. baking powder • 1/4 tsp. cinnamon • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • 1 tbsp. flaxseed (linseed) meal • 3 tbsp. water Toppings (Optional) • 1/2 cup (75g/2.6 oz.) fresh or frozen berries • Cinnamon • Stevia DIRECTIONS 1. Mix flaxseed and water together and set aside for about 20 minutes. 2. Meanwhile, whisk together almond milk, mashed banana and vanilla extract. 2. Add the flaxseed mixture. 3. In a separate bowl, mix remaining dry ingredients. 4. Incorporate the dry ingredients into the wet and mix until combined. 5. Add more almond milk if the batter is too thick. 6. Melt coconut oil in a non-stick pan over low heat. 7. Pour batter onto the pan and cook until golden brown, flipping halfway. 8. Place a serve of pancakes on a plate and top with berries or your favourite topping. Just ensure it is compliant with the program.

SERVES 1 INGREDIENTS Porridge • 1/4 cup (25g/0.9 oz.) brown rice flakes (option: any gluten free flake) • 10 natural almonds, finely chopped • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 1/2 cup (120 ml/4 fl. oz.) water • 1 tsp. organic vanilla extract • 20g (0.7 oz.) protein powder (whey, or vegan friendly), vanilla To Serve • 1/2 cup (75g/2.6 oz.) fresh or frozen berries • Cinnamon DIRECTIONS 1. Combine the brown rice flakes, almond milk and vanilla extract into a small pot over low heat. 2. When the porridge starts to thicken, add the chopped almonds. 3. Remove from the stove and mix in the protein powder until well combined. 4. Add more water or almond milk if needed. 5. Serve in a bowl topped with your choice of berries and cinnamon. 6. Enjoy!

NOTES: The recipe is for two serves so you can easily store one serve in the fridge for use the next day or have as a quick snack.

43

F.I.T. Acai Bowl SERVES 1 INGREDIENTS • 1 cup (150g/5.3 oz.) frozen blueberries • 1 (100g/3.5 oz.) frozen banana • Handful baby spinach or kale leaves (optional) • 1 tbsp. açaí powder • 1 tbsp. chia seed or ground flaxseed (linseed) • 40g (1.4 oz.) protein powder (whey, or vegan friendly), vanilla • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) DIRECTIONS 1. Soak the chia seeds for at least 20 minutes in some of the almond milk. 2. Once done combine the soaked chia seeds with the blueberries, banana, spinach, açaí, protein powder, and the rest of the almond milk into a high-performance blender. 3. Blend the ingredients until smooth and creamy. 4. If needed add a little more almond milk (depending on the consistency you like). 5. Pour or spoon into a bowl. G 6. Garnish with small amounts of fresh berries, banana, nuts or seeds. NOTES: You can replace the banana with 1 cup (150g/5.3 oz.) frozen strawberries.

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s r e t a E t - Mea Smoked Salmon with Mixed Salad SERVES 1 INGREDIENTS • • • • • • • • •

100g (3.5 oz.) smoked salmon Handful mixed salad leaves 1/2 English cucumber, chopped 1/2 red capsicum (bell pepper), chopped 1 medium tomato, chopped 1 medium carrot, julienned Mixed bean sprouts 1/4 lemon, juiced Black pepper, to season

DIRECTIONS 1. Start assembling the salad by placing the salad leaves in a bowl. 2. Then add the rest of the vegetables, including the sprouts. 3. Add the salmon on top and squeeze the lemon over the salad. 4. Season the salad with some black pepper. NOTES: If you don’t like fish the salmon can be replaced with 100g cooked chicken breast and 1/4 avocado or some olive oil.

45

Spinach and Mushroom Frittata SERVES 4 INGREDIENTS • • • • • • • • • • • •

2 whole eggs, beaten and seasoned 4 egg whites, beaten and seasoned with the whole egg 2 cups (60g/2.1 oz.) baby spinach 200g (7.1 oz.) mushrooms, sliced 60g (2.1 oz.) feta cheese 1/2 onion, thinly sliced 1/2 leek, thinly sliced 1 clove garlic, finely chopped 3 tbsp. (45 ml/1.5 fl. oz.) extra virgin coconut oil Pinch of turmeric 1 sprig flat leaf parsley, stems removed and finely chopped 1 sprig oregano, stems removed and finely chopped (option: rosemary or thyme)

DIRECTIONS 1. Preheat the oven to 190°C (375°F). 2. Meanwhile, add 2 tablespoons of oil to a frying pan and place over medium heat. 3. Once the oil is hot add the mushrooms and cook for a few minutes until they start to brown. 4. Add the onion and leek and cook for another few minutes until they start to brown. 5. Add the garlic and cook for another minute. 6. Add the spinach and cook until the spinach starts to wilt. 7. Season with salt and pepper and then remove from heat. 8. Place another frying pan over low to medium heat. 9. Add some oil and heat up. 10..Whilst pan is heating up, whisk egg and egg whites in a bowl together with the turmeric and any other spice you might want to add. Set aside. 11. Add the vegetables to the second sauté pan and then add the egg mixture. 12. Cook the frittata on the stove for a few minutes, or until it starts to set. 13. Whilst the frittata is cooking, mix half the fresh herbs with the feta cheese in a bowl. 14. Once the frittata begin to set, sprinkle the cheese and herb mix on top. 15. Place the pan into the oven and let cook until the centre of the frittata is firm. 16. Remove the frittata from the oven and place on a chopping board. 17. Let cool and then slice up and serve with the kale, sweet potato and avocado salad. NOTES: Place the remaining 2 serves in the freezer.

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Kale, Sweet Potato and Avocado Salad SERVES 2 INGREDIENTS • • • • • • •

1 1/2 cup of baby kale leaves 200g (7.1 oz.) of sweet potato, oven roasted 1/2 avocado 1/2 leek Black pepper, to taste Pink Himalayan salt, to taste Balsamic vinegar

DIRECTIONS 1. Preheat oven to 180°C (350°F). 2. Meanwhile, cut the sweet potato into smaller cubes. 3. Place the sweet potato on an oven tray lined with baking paper. Season with black pepper and salt. 4. Place in the oven and bake until tender and slightly browned. 5. Set aside and let cool completely. 6. Meanwhile, place the baby kale leafs in a bowl. 7. Add the avocado and sweet potato. 8. Drizzle with some balsamic vinegar. 9. Enjoy!

Coconut Crusted Turkey Patties

Red Cabbage and Apple Slaw

SERVES 4

SERVES 2

INGREDIENTS

INGREDIENTS

• 500g (1 lbs. 1.6 oz.) lean turkey mince (option: lean chicken) • 1 egg • 1 small onion, finely chopped • 2 cloves of garlic, minced • 1/4 tsp. chilli powder, optional • 1 tbsp. mixed dried herbs • 1/4 cup (30g/1.1 oz.) + 1/2 cup (60g/2.1 oz.) coconut flour (or preferred gluten free flour) • 1/2 cup (50g/1.8 oz.) unsweetened desiccated coconut • 1/2 cup (120 ml/4 fl. oz.) extra virgin coconut oil • Pink Himalayan salt • Black pepper

• • • • • • •

DIRECTIONS 1. Preheat oven to 180°C (350°F). 2. Meanwhile, add 1/4 cup coconut flour, dessicated coconut and salt and pepper in a bowl. Mix well. 3. In separate bowl combine the ground turkey, 1/2 cup flour, egg, onion, garlic and spices. 4. Mix well until everything is incorporated. 5. Add coconut oil to a frying pan and heat on medium heat. 6. Meanwhile, form 4 larger or 8 smaller patties with the turkey mixture. 7. Coat with the coconut mixture. Repeat with remaining patties. 8. Place the patties into the frying pan and cook on each side for about 5-7 minutes or until cooked through. 9. Serve with the red cabbage and apple slaw. 10. Enjoy! NOTES: The patties can be kept in the fridge for convenient snacks or in the freezer for later use.

1/4 head red cabbage, finely shredded 1/2 onion, thinly sliced 1 rib celery, sliced 1 medium carrot, shredded 1 medium green apple (optional) chopped or finely sliced 50g (1.8 oz.) feta cheese, crumbled 25g (0.9 oz.) natural walnuts

Dressing • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil • 1 1/4 tbsp. (20 ml/0.7 fl. oz.) lemon juice • Stevia • Pink Himalayan salt, to taste • Black pepper, to taste • 1 small clove garlic, minced • 1/4 tsp. dried oregano

DIRECTIONS 1. Prepare the vegetables and then place them in a large serving bowl. 2. Add the feta cheese and then scatter over the walnuts. 3. Prepare the dressing by mixing together oil, lemon juice, stevia, oregano, garlic and salt and pepper. 4. Add additional flavouring to taste. 5. Pour dressing over salad, mix and enjoy!

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Coriander, Garlic and Lime Prawns SERVES 2 INGREDIENTS • 3/4 cup (15g/0.5 oz.) coriander (cilantro) leaves • 2 tbsp. (30 ml/1 fl. oz.) extra virgin coconut oil • 1 clove garlic, finely chopped • 1 small red chilli, deseeded, thinly sliced • 1 lime, juiced • 250g (8.8 oz.) prawns (shrimp), peeled and deveined • 1 large zucchini, julienned • 1 handful of rocket (arugula) leaves • 1/2 avocado, peeled, diced • 1 gluten-free wrap per serve • Fresh limes, to serve DIRECTIONS 1. Finely chop the fresh coriander and then add to bowl with the coconut oil, garlic, chilli and most of the lime juice. Note: leave some of the coriander and lime to serve. 2. Add the prawns and ensure that they are covered with the marinade. 3. Place the bowl in the refrigerator and let marinade for at least 3 minutes. 4. Meanwhile, prepare the rice and salad. 5. Place the zucchini, coriander, rocket and avocado in a bowl. 6. Add the remaining lime juice. Season with salt and pepper and set aside. 7. Preheat a frying pan on medium to high heat. 8. Cook the prawns for a few minutes on each side, until cooked through. 9. Place a wrap on a plate. 10. Add the prawns and the salad. 11. Squeeze some fresh lime over and enjoy! NOTES: Use leftover prawns and salad for lunch the next day. Top up with more vegetables if needed.

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F.I.T. Fish Curry

Beef Rissoles with Sweet Potato Mash and Green Beans

SERVES 2

SERVES 4

INGREDIENTS

INGREDIENTS

• • • • • • • • • • •

Rissoles • 500g (1 lbs. 1.6 oz.) lean beef mince (options: lean turkey, chicken or pork mince) • 1 whole egg, lightly beaten • 2 large cloves garlic, crushed • 1 medium carrot, grated • 1 onion, grated • 1/2 cup (65g/2.4 oz.) ground flaxseed (linseed) • 1-2 tbsp. paprika, or to taste • 1 tbsp. of dried basil, or to taste • 1 roma tomato, finely chopped • 1/4 tsp. pink Himalayan salt • 1/4 tsp. freshly ground black pepper

250g (8.8 oz.) ling (option: other firm white-fleshed fish) cleaned and cut into medium pieces 1/4 cup (25g/0.9 oz.) unsweetened desiccated (shredded) coconut 1 large onion, peeled and chopped 2 cloves of garlic, chopped 1/2 tbsp. coriander seeds 3/4 tsp. turmeric 1 fresh red chilli, finely chopped 1 large red capsicum (bell pepper), in larger pieces Extra virgin coconut oil, for cooking Pink Himalayan salt, as required Water, to cover fish

To serve • 3/4 cup of brown rice, cooked (or 1/3 uncooked) DIRECTIONS 1. Cook the rice according to packet instructions. 2. Meanwhile, add the coconut, chilli, coriander, turmeric, garlic and onion to a food processor and blend until smooth. 3. Pour the mixture into a frying pan. 4. Add 1 cup of water and bring to a boil on medium heat. 5. Add the fish carefully and add salt to taste. There should be enough water in the mixture so that the fish is well immersed in it. If not add some more. 6. Stir occasionally, but ensure you don’t break the fish pieces. 7. After a few minutes, add the capsicum. 8. Cook until the curry sauce has been reduced or until the fish is cooked through. 9. Serve with some brown rice.

Sweet Potato Mash (serves 2) • 300g (10.6 oz.) sweet potatoes, peeled and cut into smaller pieces • 1-2 cloves garlic • Unsweetened almond milk, as required • Pink Himalayan salt, to taste • Black pepper, to taste Green Beans (serves 2) • 300g (10.6 oz.) green beans (string/snap beans) DIRECTIONS 1. Combine the beef mince, carrot, onion, egg, garlic, ground flaxseed, tomatoes and spices in a bowl. 2. Mix well by using your hands. 3. Form the beef mince into 8 rissoles and set aside. 4. Meanwhile, add some oil to a frying pan over medium heat. 5. Add the rissoles and cook them for a 5-7 minutes on each side, or until cooked through. 6. Place the sweet potato in a pot and add water. 7. Place over medium to high heat and boil until the sweet potato has softened. 8. Drain the sweet potato and place in a bowl with a small amount of almond milk, garlic and spices. 9. Mash the sweet potato until desired consistency is achieved. Note: You may need to add more almond milk. 10. Place the beans in a microwave-safe dish. Cover. 11. Microwave on high for 2-3 minutes or until bright green and tender. Drain. 12. Serve the beef rissoles with half the sweet potato mash and steamed green beans. NOTES: Bring the rest of the sweet potato mash, green beans and one serve of rissoles for lunch the next day. Place the other two serves of rissoles in the freezer for use week 3 or when short of time. 49

F.I.T. Chicken with a Warm Thai Salad SERVES 4 INGREDIENTS F.I.T. Chicken • 500g (1 lbs. 1.6 oz.) chicken breast, cut into smaller pieces • 1/8 cup (30 ml/1 fl. oz.) fresh lime juice • 1/8 cup (30 ml/1 fl. oz.) extra virgin olive oil • 1/2 fresh red chilli, finely chopped Warm Thai Salad (serves 2) • 2 baby bok choy (option: pak choy) • 100g bean sprouts (option: any bean sprout) • 1 red capsicum (bell pepper), sliced • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • 1 clove garlic • 1/2 fresh red chilli, sliced • 1 tbsp. gluten free fish sauce, or to taste • 1/4 cup (60 ml/2 fl. oz.) of water • 1/4 tbsp. coconut nectar • Fresh coriander (cilantro), to garnish DIRECTIONS 1. Make the marinade by mixing the olive oil, lime juice, and chilli fruit in a bowl. 2. Add the chicken pieces and set aside to marinate for at least 30 minutes. 3. Meanwhile, prepare the vegetables for the salad. 4. Cook the chicken in a non-stick frying pan over medium heat until cooked through. 5. In another pan, sautée garlic, chilli and ginger. 6. When fragrant, add the capsicum and cook for a few minutes. 7. Then add baby bok choy, fish sauce and coconut nectar. 8. Stir and cook for an additional few minutes. 9. Remove from the heat and add the bean sprouts. 10. Place a serve on a plate together with the chicken and top with some fresh coriander. NOTES: The chicken will make 4 serves. Place two serves in the freezer for use week 3 or when short of time. The Thai greens will make enough to bring one serve for lunch the next day. Top up with more vegetables if needed.

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Sundried Tomato, Mushroom, Spinach and Chicken Quiche SERVES 6 INGREDIENTS Crust • 2 whole eggs • 1 cup (100g/3.5 oz.) coconut flour • 1 cup (100g/3.5 oz.) quinoa flour (or another gluten free flour) • 1/2 tsp. pink Himalayan salt • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • 1-2 1/2 tbsp. (15-37.5 ml/0.5-1.3 fl. oz.) water, as needed Filling • 4 whole eggs • 400g (14.1 oz.) cooked chicken, shredded (about 600g/21.2 oz. uncooked) • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • 1 onion, thinly sliced • 4 cloves garlic, minced • 3 cups (240g/8.5 oz.) mushrooms (crimini or any other), sliced • 1/2 cup (30g/1.1 oz.) fresh basil leaves, finely chopped • 1/3 cup sun-dried tomatoes, finely chopped • 1 cup (30g/1.1 oz.) baby spinach • 1 tsp. fresh oregano • 3/4-1 tsp. pink Himalayan salt • Black pepper, to taste • Red chilli flakes, to taste To serve • 100g (3.5 oz,) broccoli DIRECTIONS Preheat the oven to 180°C (350°F). Meanwhile lightly grease a round 25-centimetre (10-inch) oven-safe form or tart pan. Crust 1. Place the coconut flour, gluten free flour and salt in bowl and blend. 2. Add the eggs, coconut oil and mix until the mixture starts to form a dough. Add water as required. The dough should still be a bit sticky at touch. If it is not sticky, add some more water. 3. Once desired consistency is achieved, spread the dough in a ovensafe form or a tart pan. Ensure the dough is evenly spread. 4. Using a fork, poke a few holes and then place the form in the oven. Bake at 180°C (350°F) until the crust is slightly golden. 5. Once golden, remove the crust from the oven and set aside to cool. 6. Increase oven temperature to 190°C (375°F). Filling 1. Add oil to a frying pan and heat over medium heat. 2. Once hot, add onion and garlic and sauté for a minute or two. 3. Once the onion and garlic have softened, add the mushrooms and season with salt and pepper. Let most of the water evaporate before adding the sun-dried tomatoes, spinach and spices. 4. Stir until well combined and cook until the spinach is slightly wilted. 5. Remove from heat and add the shredded chicken. 6. Mix thoroughly. Set aside. 7. Whisk eggs in a smaller bowl until well blended. 8. Add to the chicken and vegetable mixture and blend. 9. Once the mixture is done spoon it into the crust. Smooth out with a spoon. 10. Place the quiche in the oven at 190°C (375°F). Cook until the quiche is firm to the touch. 11. Once the quiche is done let it cool for about 15 minutes. 12. Meanwhile, steam the broccoli. 13. Place a serve on a plate and enjoy! NOTES; Place the remaining serves in the fridge or freezer and use at a later date. 51

Hot Fish Cakes with Thai Greens SERVES 4 INGREDIENTS Hot Fish Cakes • 400g (14.1 oz.) ling (option: other firm white-fleshed fish) chopped into smaller pieces • 1 clove garlic, peeled • 4 stems fresh coriander (cilantro) • 1 red chilli, finely chopped (optional) • 1 tbsp. (15 ml/0.5 fl. oz.) fresh lemon juice • 1 whole egg Thai Greens (serves 2) • 1/2 small red capsicum (bell pepper), seeded and sliced • 1 large zucchini • 2 cups (180g/6.3 oz.) bean sprouts • 1 cup (60g/2.1 oz.) coriander (cilantro) chopped • 1 red chilli, seeded and thinly sliced (optional) Dressing (serves 2) • 1 tbsp. (15 ml/0.5 fl. oz.) fresh lemon juice, extra • 1 tbsp. red chilli, minced • Stevia, to balance flavours • 1 tsp. gluten free fish sauce To serve • Extra virgin olive oil, to serve • Lemon or lime wedges • 2/3 cup of brown rice, unccoked DIRECTIONS 1. Cook the brown rice according to packet instructions. 2. Place the ingredients for the fish cakes into a food processor. Mix until well combined and then transfer the mixture to a large bowl. 3. Form the mixture into 12 patties and then set aside. 4. Add some oil to a large non-stick fry pan. Place over medium heat. 5. Cook the fish cakes for 3-4 minutes per side until they are cooked through. 6. Whilst the fish cakes are cooking prepare the vegetables. 7. Add the capsicum to a large bowl and then add the zucchini, bean sprouts, coriander and chilli. 8. Set aside and prepare the dressing. 9. Combine the ingredients for the dressing in a small bowl. 10. Pour the dressing over the salad just before serving. 11. Place a serve of the rice, fish cakes and salad on a plate Enjoy! NOTES: Bring one serve of the fish cakes for leftover lunch the next day together with half of the Thai greens. Add more vegetables if needed. Include other salad ingredients such as sliced red or spring onion, snow pea sprouts, halved cherry tomatoes, baby spinach leaves or mixed salad greens.

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Turkey Zucchini Patties with Brown Rice and Broccoli SERVES 4 INGREDIENTS Patties • 500g (1 lbs. 1.6 oz.) lean turkey mince • 1 large zucchini, grated (option: fresh spinach or baby kale, chopped) • 2 onions, thinly chopped • 1 whole egg • 1/2 tbsp. fresh rosemary, chopped • 1 clove garlic, minced • 1 tsp. pink Himalayan salt • 1/2 tsp. ground black pepper • 1/2 tsp. cayenne pepper To serve • 2/3 cup brown rice, uncooked • 400g (14.1 oz.) broccoli, steamed DIRECTIONS 1. Cook the brown rice according to packet instructions. 2. Meanwhile, combine all the ingredients for the patties in a bowl. 3. When well combined shape the mixture into 8 patties. Set aside. 4. Heat 1 tablespoon of coconut oil in large frying pan over medium-high heat. 5. Cook the patties until golden brown, about 6-7 minutes per side. 6. While the patties are cooking, steam or boil the broccoli. 7. Place one serve of the turkey patties on a plate and serve with the steamed broccoli and brown rice. NOTES: Place the leftovers in the fridge and use during the week.

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Pork and Apple Patties with Red Cabbage and Apple Slaw SERVES 4 INGREDIENTS • • • • • • • •

400g (14.1 oz.) lean pork mince 1 small onion, grated 1 small apple, grated 2 cloves garlic, minced Fresh coriander, to taste 1 tsp. black pepper 1 tsp. pink Himalayan salt 2 tbsp. (30 ml/1 fl. oz.) extra virgin coconut oil

DIRECTIONS 1. Place the apple, onion, garlic and pork mince in a bowl. 2. Add the spices and mix until well combined. 3. Form the mixture into 4 larger patties or 8 smaller. 4. Add oil to a frying pan and heat over medium to high heat. 5. When hot, add the patties and cook for 5-7 minutes per side or until cooked through and lightly browned on the outside. 6. Serve with red cabbage and apple slaw (recipe provided previously). 7. Enjoy! NOTES: The patties can be kept in the fridge for a few days or stored in the freezer.

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F.I.T. Moussaka SERVES 4 INGREDIENTS • • • • • • • • • • • • •

1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil 1 onion, chopped 2 cloves garlic, minced 400g (14.1 oz.) lean beef mince 170g (6 oz.) sodium reduced tomato paste Pink Himalayan salt, to taste Black pepper, to taste 2 tbsp, dried rosemary, or to taste 1 cup (235 ml/8 fl. oz.) water 3 large eggplants (aubergines) 1 1/2 cup (355 ml/12 fl. oz.) light coconut milk 1/4 cup (30g/1.1 oz.) arrowroot 1 whole egg

DIRECTIONS 1. Preheat oven to 180°C (360°F). 2. Meanwhile, heat the coconut oil in a fry pan over medium heat. 3. Once the pan is hot, add garlic and onion and sauté for a few minutes until they start to brown. 4. Add the mince and spices. 5. Once the minced is browned add the tomato paste and water. 6. Mix well and cook for another few minutes and then set aside. 7. Meanwhile, slice the eggplant lengthwise and place slices in an even layer in a greased square 23x23centimetre (9x9 inch) oven-safe form. 8. Spoon the meat sauce evenly over the eggplant and place the frying pan back onto the stove. 9. Sprinkle with some rosemary and then put a second layer of eggplant on the meat sauce. It should be nicely covered. 10. Set aside and then prepare the sauce. 11. Place a small amount (about 1/4 cup) of the coconut milk in a small bowl, and pour the rest into the frying pan and heat over medium heat. 12. Meanwhile, add the arrowroot to the bowl and mix until well combined. 13. In another small bowl. add the egg and beat is lightly. Set aside. 14. When the coconut milk in the frying pan starts to bubble, add the coconut milk mixture and stir well. You may want to season with some salt and pepper. 15. The sauce should thicken slightly, and once this happens remove it from the heat. 16. Quickly add the beaten egg and whisk until smooth. 17. Add the sauce to the oven-safe dish evenly. 18. Bake for about 40 minutes. 19. Finish the cooking by putting your oven on broil. 20. After 3-5 minutes, or once the moussaka has a nice colour on the top, remove the dish from the oven. 21. Let it cool down for 10-15 minutes. 22. Place a slice on a plate and enjoy!

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F.I.T. Pepper Steak Stir-fry SERVES 1 INGREDIENTS • 120g (4.2 oz.) lean piece of steak, cut into strips • 50g (1.8 oz.) red capsicum (bell pepper), thinly sliced • 50g (1.8 oz.) green capsicum (bell pepper), cut into smaller pieces • 50g (1.8 oz.) yellow capsicum (bell pepper), cut into smaller pieces • 1 onion, sliced • 100g (3.5 oz.) broccoli florets • 50g (1.8 oz.) green beans (snap beans), cut in half • 1-2 cloves garlic, minced • 1/2 tbsp. (7 ml/0.25 fl. oz.) extra virgin olive oil Marinade • 1/4 cup (60 ml/2 fl. oz.) coconut aminos (option: gluten free soy sauce like Tamari) • 1/8 cup (30 ml/1 fl. oz.) water • 1 tbsp. (30 ml/1 fl. oz.) lemon juice • Pinch ground black pepper • Pinch of chilli powder To serve • 1/2 cup of brown rice cooked (~1/5-1/4 uncooked) DIRECTIONS 1. Prepare the rice according to packet instructions. 2. Place the coconut aminos, water, vinegar and spices in a bowl. 3. Add the steak and then toss to ensure the meat is coated. 4. Cover the bowl and place in the refrigerator for at least 15 minutes. 5. Add the olive oil to a frying pan over a medium-high heat. 6. Add the broccoli and sauté for a few minutes. Then add the sliced capsicum, onion, garlic, and zucchini. 7. Sauté for additional few minutes and then transfer to a plate. 8. Remove the steak from the fridge and add it to the same pan and sauté until brown (about 2-3 minutes), stirring occasionally. 9. Return the vegetables to the frying pan until heated through. 10. Serve with 1/2 cup cooked brown rice. 56

n a g e V / n a i - Vegetar

Mushroom and Lentil Salad SERVES 1 INGREDIENTS • 1/2 can of organic lentils, rinsed and drained • 1 cup (30g/1.1 oz.) baby kale (or mixed salad) • 3 medium sized mushrooms, sliced • 1 roma tomato, diced • 1/2 zucchini, cut in slices • 1 tbsp. fresh parsley, chopped Dressing • 1 tbsp. (15ml/0.5 fl. oz.) extra virgin olive oil • 1/2 tbsp. (7 ml/0.25 fl. oz.) white wine vinegar • 1 tbsp. (15ml/0.5 fl. oz.) fresh lemon juice • 1/2 tsp. pink Himalayan salt • 1 tsp. organic mustard DIRECTIONS 1. Mix the ingredients for the dressing in a bowl and set aside. 2. Rinse and drain the lentils. Set aside. 3. Meanwhile, place kale, mushroom, tomato, cucumber and parsley on a plate. 4. Add the lentils and season with some of the dressing. 5. Enjoy! NOTES: If you have time you can cook your own lentils.

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F.I.T. Stir-fry (vegan) SERVES 4 INGREDIENTS • 400g (14.1 oz.) tempeh, cut into smaller cubes • 2 onions, sliced • 2-3 cloves of garlic, minced • 2 carrots, julienned • 200g (7.1 oz.) snow peas • 200g (7.1 oz.) red capsicum (bell pepper), diced • 1 can (400g/14.1 oz) of organic black beans, drained and rinsed • 2 tbsp. of black bean sauce • Red chilli flakes, to taste • Black pepper, to taste • Pink Himalayan salt, to taste • Extra virgin olive oil, to cook DIRECTIONS 1. Heat some olive oil in a nonstick frying pan (or a wok) over high heat. 2. Add the tempeh and cook until golden brown. 3. Remove the tempeh from the pan. 4. Add the onion and garlic and sauté for about a minute. 5. Add the other vegetables and stir-fry for a few minutes until they are slightly tender. 6. Add the tempeh and the black bean sauce and spices. 7. Cook for another few minutes until the tempeh is heated through. 8. Add a serve on a plate and enjoy! NOTES: Place the other serves in the fridge or freezer and use at a later date.

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Vegan Taco Salad

Black Bean and Lentil Salad

SERVES 2

SERVES 2

INGREDIENTS

INGREDIENTS

Taco “meat” • 1 onion, sliced • 6 tbsp. (90 ml/3 fl. oz.) water • 200g (7.1 oz.) tinned organic chickpeas (garbanzo beans) • 2 tsp. taco seasoning

• • • • • • • • • • • • • •

Vegan Guacamole • 1/2 avocado flesh, mashed • 1 tbsp. onion, finely diced • 1 clove garlic, minced • 1 tbsp. fresh coriander (cilantro), finely chopped • 1/2 lime, juiced • Pink Himalayan salt, to taste • Black pepper, to taste Salad • 4 cups (60g/2.1 oz.) romaine lettuce, chopped • 2 roma tomatoes, chopped • 4 tbsp. tomato salsa • 1/2 cup (15g/0.5 oz.) fresh coriander (cilantro), finely chopped DIRECTIONS 1. Add sliced onion and water to a mediumsized frying pan. 2. Heat on medium-high heat for 2-3 minutes, until onions are softened. 3. Drain and rinse the chickpeas and then add them and taco seasoning to the pan. 4. Reduce heat to medium and cook uncovered for another few minutes, until heated through. 5. Meanwhile, add the ingredients for the guacamole to a small bowl. 6. Mash with a fork to combine the ingredients. 7. The consistency of the guacamole is up to you. Set aside. 8. Pile all of the salad ingredients in a bowl. Top with guacamole and taco “meat”.

3 cups (1.4 L/47 fl. oz.) water 1/4 cup (50g/1.8 oz.) red lentils 1/4 cup (50g/1.8 oz.) green lentils 200g (7.1 oz.) tinned organic black beans 2 roma tomatoes, diced 1 English cucumber, sliced 1 handful of rocket (arugula) 1/4 tsp. red chilli flakes 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil 2 tbsp. (30 ml/1 fl. oz.) white wine vinegar Coconut nectar, to balance flavours 1 tbsp. fresh parsley, chopped 1/4 tsp. pink Himalayan salt Ground black pepper, to taste

DIRECTIONS 1. Place the lentils in a large pot and cover with the water. 2. Once shimmering cook the lentils for about 15-20 minutes, or until tender. 3. Once tender, drain the red and green lentils in a strainer and rinse with cold water. 4. Drain and rinse the black beans and then combine with the lentils in a large bowl. 5. Add the other ingredients and then toss to combine. 6. Enjoy! NOTES: This salad will keep in the fridge for 3-4 days. If you prepare it the night before the flavours will become more notable.

NOTES: Add 1 gluten-free wrap to your dinner.

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F.I.T. Bean Patties with Mashed Avocado SERVES 4 INGREDIENTS Bean Patties • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • 1/4 cup (30g/1.1 oz.) onion, diced • 2 cloves of garlic • 1 zucchini, finely chopped • 600g (1 lbs. 5.2 oz.) tinned organic mixed beans • 1 tsp. ground paprika • Chilli powder, to taste • 2 tbsp. mixed fresh herbs, or to taste • 1-2 tbsp. coconut flour, or more • Pink Himalayan salt and pepper • Extra virgin coconut oil, for frying Mashed Avocado (serves 2) • 1/2 avocado flesh, mashed • 1 clove garlic, minced • 1 tbsp. fresh coriander (cilantro), finely chopped • 1/2 lime, juiced • Pink Himalayan salt and freshly ground pepper, to taste DIRECTIONS 1. Place the mixed beans, onion, garlic, and zucchini in a food processor and pulse until a ‘mixture’ is formed. 2. Place the mixture in a bowl and add the spices and coconut flour. 3. Mix until well combined. 4. Place the mixture in the fridge for about 20-30 minutes. 5. Meanwhile prepare the mashed avocado. 6. Place the avocado and the other ingredients in a bowl. 7. Mash them together using a fork and then set aside. 8. Remove the mixture from the fridge and shape into 8-12 patties. 9. Heat oil in a frying pan over medium heat. 10. Cook the patties for 3-4 minutes on each side, or until browned. 11. Place one serve on a plate and serve with the mashed avocado and a mixed salad. NOTES: The recipe makes 4 serves. Use one serve the next day and place the other two serves in the fridge or freezer for later use. 60

F.I.T. Pumpkin Curry SERVES 3 INGREDIENTS • • • • • • • • • • • • •

1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil 300g (10.6 oz.) chickpeas, cooked 1 large onion, cut into chunks 1/4 bunch of fresh coriander (cilantro), chopped 300g (10.6 oz.) pumpkin, cut into smaller pieces 2 tbsp. vegan green curry paste, gluten free, or to taste 1 tbsp. of gluten free tamarind paste 3/4 cup (180 ml/6 fl. oz.) light coconut milk 3/4 cup (180 ml/6 fl. oz.) water 1 tbsp. coconut nectar 100g (3.5 oz.) green beans (string/snap beans) 1/2 bunch fresh coriander (cilantro) leaves, roughly chopped 1 lemon, cut into generous wedges.

DIRECTIONS 1. Heat half of the oil in a large frying pan over medium-high heat. 2. Once the oil is hot add the chickpeas. 3. Sauté until the chickpeas are nicely browned on most sides. Make sure to stir frequently. 4. Once done, transfer the chickpeas to a plate and set aside. 5. Heat the remaining oil in the same frying pan. 6. Sauté the onions in the pan until they begin to brown. 7. Add 1/2 bunch of coriander and sauté for another few minutes. 8. Add the pumpkin, and toss to coat. 9. Add the curry paste and cook for another few minutes. Stir often. 10. Add the tamarind paste, coconut milk, vegetable stock, coconut nectar and chickpeas. 11. Let it simmer uncovered until pumpkin is almost tender. 12. Add the green beans and let simmer until sauce thickens. 13. Once the sauce has thickened garnish generously with coriander. Enjoy! NOTES: Bring the other two serves for lunch over the next two days. You can put leftover chickpeas into the freezer and use for another dish at a later date.

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Tempeh Balls in Tomato Sauce SERVES 4 INGREDIENTS • 400g (14.1 oz.) tempeh • 2 tbsp. coconut aminos (option: gluten free soy sauce like Tamari) • 2 tbsp. water • 1 tsp. ground cumin • 2 onions, chopped • 2 tbsp. (30 ml/1 fl. oz.) extra virgin coconut oil • 200g (7.1 oz.) tomato paste • 1 tbsp. (15 ml/0.5 fl. oz.) white wine vinegar • Pink Himalayan salt and pepper, to taste DIRECTIONS 1. Heat up a fry pan on medium heat. 2. Add the water and coconut aminos before adding the tempeh. 3. Cook the temphe for about 4 minutes on each side. 4. Drain and cool. 5. Place the tempeh in a food processor and mix until smooth. 5. Place the tempeh in a bowl and add the spices. 6. Mix well and then shape into balls. 7. Heat up a frying pan with some oil. Add onions and sauté until tender. 8. Add the tempeh balls to the pan and cook for about 3 minutes. 9. Add tomato paste and water to the skillet just enough to cover the balls. 10. Add some vinegar. 11. Bring to a boil and then let simmer for about 15 minutes. NOTES: The recipe makes 4 serves. Bring one serve as a snack one day and place two serves in the freezer to use week 4 or when time poor.

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F.I.T. Bean Stew SERVES 4 INGREDIENTS • • • • • • • • • • • • •

150g (5.3 oz.) tinned organic kidney beans 800g (28.2 oz.) tinned organic chickpeas (garbanzo beans) 2 cups (470 ml/16 fl. oz.) of water 3/4 cups (100g/3.5 oz.) tomato paste 1/2 tsp. extra virgin olive oil 1/2 onion, finely chopped 2 cloves of garlic, minced 1 green chilli, finely chopped, optional (option: red) 1/2 tsp. ground paprika 1/4 tsp. turmeric 1/4 cup (15g/0.5 oz.) of fresh oregano, finely chopped Pink Himalayan salt, to taste Black pepper, to taste

DIRECTIONS 1. Drain and rinse the chickpeas and kidney beans. 2. Then heat the oil in a fry pan. 3. Add the onion and sauté the over medium heat until they start to brown, then add the garlic and chilli. Sauté for less than a minute before adding the tomato paste and the spices. 4. Let the mixture cook for 2-3 minutes and then add the water. 5. Add the chickpeas and the beans, and then let the stew come to a boil. 6. Once boiling, lower the heat and let it simmer for another few minutes. 7. Serve in a bowl and enjoy! NOTES: Store the remaining three serves in the fridge and use over the next couple of days. You can freeze the remainder of the kidney beans and use in week 4.

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F.I.T. Lentil and Broccoli Salad SERVES 2 INGREDIENTS • 1/2 cup (25g/0.9 oz.) red lentils, uncooked • 1 head of broccoli, cut into florets • 1 onion, sliced • 1 handful of baby spinach leaves • 1 red capsicum (bell pepper), chopped • 1/2 avocado • Balsamic vinegar, to serve Toppings • Baby spinach • Roasted capsicum (bell pepper) • Onion Rings • Pickled jalapeño • Fresh coriander (cilantro), chopped • 1/4 avocado DIRECTIONS 1. Cook the lentils according to packet instructions. Once done, set aside to cool. 2. Meanwhile, cut the broccoli into florets and steam. Once done, set aside to cool. 3. Add the onion, baby spinach and capsicum to a large bowl. 4. Once the broccoli and lentils have cooled down, add them to the bowl. 5. Add the avocado and then drizzle with balsamic vinegar. 6. Place one serve of the salad in a bowl and enjoy. NOTES: Place the second serve of the salad in the fridge.

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Lentil and Chickpea Stew SERVES 4 INGREDIENTS • • • • • • • • • • • • •

400g (14.1 oz.) of tinned organic chickpeas (garbanzo beans), drained and rinsed 400g (14.1 oz.) of tinned organic brown lentils, drained and rinsed 1 large zucchini, chopped 1 onion, diced 3 cloves of garlic 1 small sweet potato, diced 2 cup of baby spinach 2 tbsp. of tomato paste 2 tbsp. of extra virgin olive oil 3-4 cups of water 1 tbsp. of chopped fresh flat-leaf parsley or dried Pink Himalayan salt Black pepper, to taste

DIRECTIONS 1. In a large saucepan over medium heat, heat the oil and fry the garlic and onion for 1 minute. 2. Add the tomato paste and water and bring to the boil. 3. Add the sweet potato and let simmer for about 5-10 minutes. 4. Add the other vegetables and let simmer for additional 15 minutes, then add the beans and lentils. 4. Once vegetables are tender, remove from the heat and stir through the spinach. 5. Serve with fresh parsley, and season with salt and pepper. NOTES: Any legume such as split peas or lentils can be used as a substitute. Place the second serve in the fridge and use at a later date. Place the last serve in the freezer.

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s r e t a E t a - Me Yoghurt and Berry Delight SERVES 1 INGREDIENTS • • • •

1 cup (150g/4.7 oz.) plain Greek yoghurt 1 cup (150g/4.7 oz.) fresh or frozen berries Stevia, to sweeten Cinnamon, to serve

DIRECTIONS 1. Place yoghurt in a bowl and add some stevia. 2. Mix well to ensure the stevia is well incorporated. 3. Add the berries for a nutrient boost. 4. Sprinkle with cinnamon on top.

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F.I.T. Mini Omelettes SERVES 4 INGREDIENTS • • • •

4 whole eggs 1 1/2 cup egg whites (or 16 egg whites) A little extra virgin coconut oil to line the muffin tins with Pink Himalayan salt and black pepper to taste

Fillings Your options are endless with the fillings for these mini omelettes. Be creative when you choose your healthy fillings, but feel free to try some of the suggestions below. Suggestion 1 • 1/4 cup (30g/1.1 oz.) tomatoes, finely chopped • 1/4 cup (15g/0.7 oz.) fresh basil, finely chopped • 1/8 cup (15g/0.7 oz.) onion, finely chopped Suggestion 2 • 1/2 cup (15g/0.5 oz.) kale or spinach, chopped • 3 cloves garlic, finely chopped • 1/8 cup (15g/0.7 oz.) onion, finely chopped Suggestion 3 • 1/4 cup (15g/0.7 oz.) broccoli, steamed, finely chopped • 1/4 cup (30g/1.1 oz.) onion, finely chopped DIRECTIONS 1. Preheat oven to 180°C (350°F). 2. Lightly grease 8 larger muffin tins (or 12 smaller) with coconut oil. 3. Chop vegetables. 4. Place eggs and egg whites in a bowl and whisk well. 5. Add salt and pepper to taste. 6. Add the vegetables to the egg mixture. If you are making several different fillings, make sure that you divide the egg mixture in separate bowls before adding the vegetables. 7. Pour the mixture evenly into the muffin tins and bake until eggs are fully cooked through. 8. Divide the muffins into 4 servings. NOTES: Make sure you use a good non stick muffin tin or line with baking paper. Otherwise the omelettes may stick. Mini omelettes are great to make in batch and keep in fridge for a quick breakfast or convenient snack.

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Protein Smoothies THERE ARE ENDLESS RECIPES FOR SMOOTHIES SO BE CREATIVE. IN EMILY SKYE F.I.T. THERE WILL BE FEW OPTIONS AVAILABLE.

Kale, Banana, Chia, Smoothie SERVES 1 INGREDIENTS • • • • • • •

3/4 cup (180 ml/6 fl. oz.) unsweetened vanilla almond milk 30g (1.1 oz.) protein powder (whey, or vegan-friendly), vanilla 1 tbsp. flaxseeds (linseeds) (or seeds of your choice) 1/2 ripe banana 1/2 tbsp. chia seeds 3/4 cup (85g/3 oz.) baby kale (or spinach) 1 cup ice

DIRECTIONS 1. Combine all the ingredients in the blender and blend until smooth.

Pineapple Coconut Smoothie SERVES 1 INGREDIENTS • • • • • • •

50g (1.8 oz.) ripe frozen banana 3/4 cup (180 ml/6 fl. oz.) unsweetened almond milk 30g (1.1 oz.) protein powder (whey, or vegan-friendly, vanilla 1/2 cup (75g/2.6 oz.) fresh pineapple, chopped 2/3 cup ice 1 tbsp. chia seeds (optional) 1 tbsp. unsweetened desiccated (shredded) coconut

DIRECTIONS 1. Place all the ingredients in the blender except for the coconut and blend until smooth. 2. Mix in coconut and pour over a glass of ice.

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Yoghurt Dip SERVES 4 INGREDIENTS • 1 cup (150g/4.7 oz.) plain Greek yoghurt • 2 tbsp. fresh coriander (cilantro), chopped • 1 tbsp. onion, thinly sliced • 1 tbsp. fresh lime juice • 3/4 tsp. lime zest • 1/2 tsp. stevia, or to taste • 1/4 tsp. pink Himalayan salt DIRECTIONS Stir together all ingredients in a medium bowl. Cover and chill for at least 1 hour for flavours to blend.

F.I.T. Chocolate Protein Balls SERVES 8 INGREDIENTS • 1 tsp. cinnamon • Water, as required • 2 cups of uncooked pumpkin, peeled and diced • 8 tbsp. coconut flour • 120g (4.2 oz.) pea protein, vanilla • 3/4 cup dried dates, soaked in water for 20 minutes • 1 cup raw almonds • 4 tbsp. raw cacao powder • Stevia, optional DIRECTIONS 1. Place all dry ingredients in a food processor and mix until well combined. Set aside. 2. Steam the pumpkin and then puree together with the dates until you get a nice smooth consistency. 3. Slowly add in the dry ingredients and mix together. The mixture should be a bit sticky, but not wet. If the mixture is too dry, add more water. 4. Once the mixture is ready roll into 24 balls (each serving equals 3 balls). 5. Freeze for 20-30 minutes. NOTES: This is a high fibre and high protein recipe, perfect as a quick and easy snack to satisfy your sweet tooth. Place some serves in the fridge and keep the rest in the freezer.

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n a g e V / n a i - Vegetar

Yoghurt and Berry Delight SERVES 1 INGREDIENTS • • • •

1 cup (150g/4.7 oz.) plain Greek yoghurt 1 cup (150g/4.7 oz.) fresh or frozen berries Stevia, to sweeten Cinnamon, to serve

DIRECTIONS 1. Place yoghurt in a bowl and add some stevia. 2. Mix well to ensure the stevia is well incorporated. 3. Add the berries for a nutrient boost. 4. Sprinkle with cinnamon on top.

F.I.T. Mini Omelettes SERVES 4 INGREDIENTS • • • •

4 whole eggs 1 1/2 cup egg whites (or 16 egg whites) A little extra virgin coconut oil to line the muffin tins with Pink Himalayan salt and black pepper to taste

Fillings Suggestion 1 • 1/4 cup (30g/1.1 oz.) tomatoes, finely chopped • 1/4 cup (15g/0.7 oz.) fresh basil, finely chopped • 1/8 cup (15g/0.7 oz.) onion, finely chopped Suggestion 2 • 1/2 cup (60g/2.1 oz.) kale or spinach, chopped • 3 cloves garlic, finely chopped • 1/8 cup (15g/0.7 oz.) onion, finely chopped Suggestion 3 • 1/4 cup (15g/0.7 oz.) broccoli, steamed, finely chopped • 1/4 cup (30g/1.1 oz.) onion, finely chopped DIRECTIONS 1. Preheat oven to 180°C (350°F). 2. Lightly grease 8 larger muffin tins (or 12 smaller) with coconut oil. 3. Chop vegetables. 4. Place eggs and egg whites in a bowl and whisk well. Add salt and pepper to taste. 4. Add the vegetables to the egg mixture. If you are making several different fillings, make sure that you divide the egg mixture in separate bowls before adding the vegetables. 5. Pour the mixture evenly into the muffin tins and bake until eggs are fully cooked through. 6. Divide the muffins into 4 servings. NOTES: Make sure you use a good non stick muffin tin or line with baking paper. Otherwise the omelettes may stick. Mini omelettes are great to make in batch and keep in fridge for a quick breakfast or convenient snack. 70

F.I.T. Protein Muffins (vegan) SERVES 8 INGREDIENTS • 1 3/4 cup (200g/7.1 oz.) oat flour • 1/2 cup (50g/1.8 oz.) rolled oats • 1/2 cup (50g/1.8 oz.) flaxseed (linseed) meal • 1 tbsp. baking powder • 1/2 tsp. ground cinnamon • 60g (2.1 oz.) vegan protein powder, vanilla • Pinch pink Himalayan salt • 3 large or 4 small ripe bananas • 1 cup (235 ml/8 fl. oz.) unsweetened almond milk • 1 cup (120g/4.2 oz.) unsweetened applesauce (option: homemade) • 1 tsp. organic vanilla extract • 1 tbsp. (15 ml/0.5 fl. oz.) melted extra virgin coconut oil • Stevia, to sweeten, optional DIRECTIONS 1. Preheat oven to 180°C (350°F). 2. Mix all of the dry ingredients in a large mixing bowl. 3. Place the bananas, almond milk, applesauce, vanilla and coconut oil into a blender and blend well. 4. Mix wet ingredients into dry till just incorporated. 5. Pour dough into lined muffin cups. 6. Bake muffins for 30 or so minutes, or until the top springs back when you touch it. 7. Let the muffins cool down before serving. NOTES: Make sure you use VERY ripe bananas as this will make the muffins more sweet.

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F.I.T. Chocolate Protein Balls SERVES 8 INGREDIENTS • 1 tsp. cinnamon • Water, as required • 2 cups of uncooked pumpkin, peeled and diced • 8 tbsp. coconut flour • 120g (4.2 oz.) pea protein, vanilla • 3/4 cup dried dates, soaked in water for 20 minutes • 1 cup raw almonds • 4 tbsp. raw cacao powder • Stevia, optional DIRECTIONS 1. Place all dry ingredients in a food processor and mix until well combined. Set aside. 2. Steam the pumpkin and then puree together with the dates until you get a nice smooth consistency. 3. Slowly add in the dry ingredients and mix together. The mixture should be a bit sticky, but not wet. If the mixture is too dry, add more water. 4. Once the mixture is ready roll into 24 balls (each serving equals 3 balls). 5. Freeze for 20-30 minutes. NOTES: This is a high fibre and high protein recipe, perfect as a quick and easy snack to satisfy your sweet tooth. Place a few serves in the fridge and keep the rest in the freezer.

Vegan Guacamole SERVES 2 INGREDIENTS • • • • • • •

1/2 avocado flesh, mashed 1 tbsp. onion, finely diced 1 clove garlic, minced 1 tbsp. fresh coriander (cilantro), finely chopped 1/2 lime, juiced Pink Himalayan salt, to taste Black pepper, to taste

DIRECTIONS 1. Add all the ingredients to a small bowl. 2. Mash with a fork to combine. You can make the guacamole chunky or smooth, it is entirely up to you. 3. Once done, set aside.

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Hummus

Hummus is a great condiment to use with vegetable sticks, here is a healthy and delicious alternatives for you to try.

Vegan Roasted Garlic Flavoured Hummus SERVES 15 INGREDIENTS • 1 head of garlic • 400g (14.1 oz.) tinned organic chickpeas (garbanzo beans) • 1 1/2 tbsp. extra virgin olive oil • 1/8 cup (30 ml/1 fl. oz.) water • 1/2 lemon, juiced • Pink Himalayan salt, to taste • Black pepper, to taste • Smoked paprika, to taste DIRECTIONS 1. Preheat oven to 190°C (375°F). 2. Cut the top off the head of garlic so the cloves are slightly exposed. 3. Drizzle some olive oil over the cloves and then season with some salt and pepper. 4. Wrap the garlic head with foil and roast in the oven for about 1 hour. 5. Meanwhile, drain and rinse the chickpeas. Set aside. 6. Once the garlic is roasted, slide the cloves out of the peel and into a food processor. 7. Add all other ingredients to the processor. 8. Blend until completely mixed and smooth. 9. Season according to taste. 10. Store in refrigerator in an airtight container.

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Don’t Overcook Your Vegetables!

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.

Keep It Tidy With Containers

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

Kitchen Scales

I recommend buying some scales for weighing your food. It is quite easy to suffer from portion distortion, so make sure you don’t.

Meat

Buy organic meat when possible and remember your portion sizes. If you don’t have your kitchen scale close by, use your hand to determine your serving size. 100g of meat is about the size of your palm (fingers not included).

Tempeh

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

Legumes

It is always better and cheaper to buy your legumes (beans, chickpeas, lentils) dry and cook them yourself. However, if you are time poor you can buy tinned varieties. If you do buy tinned, opt for organic and stay away from brands with added salt. Also, always make sure you rinse them throughly before use.

Quinoa

In some of the recipes I give 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 and bitter in its taste. Don’t worry though; washing it thoroughly with water removes it. No soaking required.

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Flavours/Salts/Dressings

Try to avoid to adding too much flavour to your salad. Instead 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 to use as a dressing. You can add flavour to your meals by using a little herbal salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and pink Himalayan 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 and or lime and grating over food to add flavour – it’s very tasty! Try it on your salad or meat!

Meal Timing

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 workout 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 diet guide.

Cook Big

Some of the recipes provide a larger amount of serves so that you can put in the fridge for use over the next day or two or for you to freeze for later use.

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 and 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 and much more! You can also add 1-2 teaspoons apple cider vinegar and some grated ginger.

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Nuts, Seeds and Nut Flours • • • • • • • •

1 package chia seeds 1 package quinoa seeds 1 package quinoa flour 1 package coconut flour 1 package of natural almonds 1 package of ground flaxseed (linseed) 1 small package of natural walnuts 1 packet of unsweetened desiccated (shredded) coconut

Meat

Please note that some of the recipes gives you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. Fruit and Vegetables • • • • • • • • • • • • • • • • • • • • • • • • • • • •

1 banana 150g (5.3 oz.) baby spinach 1 ½ kg (3 lbs. 4.9 oz.) fresh of frozen berries of your choice 6 onions 2 heads of garlic 2 avocados 4 roma tomatoes 3 red capsicums (bell peppers) 110g (3.8 oz.) baby kale 5 medium carrots 3 ribs of celery 2 green apples 1 packet of mixed bean sprouts 100g (3.5 oz.) of bean sprouts 2 lemons 1 English cucumber 20g (0.7 oz.) mixed salad leaves (option: baby kale or spinach) 20g (0.7 oz.) rocket (arugula) (option: baby kale or spinach) 2 baby bok choy 500g (17.6 oz.) mushroom (crimini, button, flat etc.) 300g (10.6 oz.) green beans (string/snap beans) 500g (17.6 oz.) sweet potato ½ leek ¼ head red cabbage 4 red chillies 5-6 limes 1 large zucchini 115g (4 oz.) broccoli

• • • • •

100g (3.5 oz.) of smoked salmon 250g (8.8 oz.) ling (option: any firm white-fleshed fish) 250 g (8.8 oz.) prawns (shrimp) 500g (1 lbs. 1.6 oz.) of extra lean beef mince 1100g (1 lbs. 7.1 oz.) chicken breast fillet 600g (1lbs. 5 oz.) extra lean turkey mince

Herbs and Spices • Black pepper • Ground cinnamon • Pink Himalayan salt • Turmeric • Chilli powder • Red chilli flakes • Ground nutmeg • Ground paprika • Coriander seeds • Dried basil • Dried oregano • 2 bunches fresh coriander • 1 bunch fresh oregano • 1 bunch fresh basil • 1 bunch fresh flat-leaf parsley

Oils and Dressings • Extra virgin olive oil • Extra virgin coconut oil • Balsamic vinegar

Dairy and Dairy Alternatives • 2 cartons of unsweetened almond milk • 1 large tub of Greek yoghurt • 150g (5.3 oz.) feta cheese

Miscellaneous • • • • • • • • • • • • •

1 tub of protein powder (whey), plain or vanilla 1 small tub of protein powder (pea), vanilla 1 container of stevia 1 container or liquid stevia 1 container of baking powder 1 container or raw cacao 1 packet of brown rice 1 packet of gluten-free wraps 40 whole eggs 1 jar of sun-dried tomatoes 1 small jar of ajvar relish (option: another relish or dip) Gluten free fish sauce Coconut nectar

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Nuts, Seeds and Nut Flours Top up on your nuts, seeds and flours if needed • 25g (0.9 oz.) walnuts, natural

Meat or Meat Alternatives • • • • •

400g (14.1 oz.) ling (option: another firm white-fleshed fish) 500g (17.6 oz.) extra lean turkey mince 400g (14.1 oz.) extra lean pork mince 400g (14.1 oz.) extra lean beef mince 120g (4.2 oz.) lean piece of steak

Herbs and Spices Please note that some of the recipes gives you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients from last week. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

• • • •

1 bunch of fresh basil 1 bunch fresh rosemary 1 bunch fresh oregano 2 bunches fresh coriander (cilantro)

Oils and Dressings Fill up if needed • Extra virgin coconut oil • Extra virgin olive oil

Dairy and Dairy Alternatives • 50g (1.7 oz.) feta cheese • 1 carton of unsweetened almond milk • 1 small tub of Greek yoghurt

Fruit and Vegetables

Miscellaneous

Take a look to see what you have left from last week and top up if required.

• 38 whole eggs • 1 small tub of protein powder (pea), vanilla • 1 small tub of protein powder (whey or vegan-friendly), plain or vanilla • 1 packet dried dates • 1 packet arrowroot flour • 1 container (355 ml/12 fl. oz.) light coconut milk • 170g (6 oz.) sodium reduced tomato paste • 1 packet of brown rice • 1 bottle of coconut aminos (option: gluten free soy sauce)

• • • • • • • • • • • • • • • • • • • • • • • •

1 roma tomato 7 onions 100g (3.5 oz.) baby kale 1-3 head of garlic 515g (18.2 oz.) broccoli 1 avocado 450g (15.9 oz.) of butternut pumpkin 2 red capsicums (bell peppers) 1 green capsicums (bell peppers) 1 yellow capsicums (bell peppers) 50g (1.8 oz.) green beans (string/snap beans) 60g (2.1 oz) mushroom 3 zucchini 1 bag of fresh or frozen berries of your choice 3 carrots 3 celery ribs 2 apples 3 red chillies 3 lemons 180g bean sprouts 2 bananas 75g (2.6 oz.) pineapple, fresh or frozen ¼ head red cabbage 3 large eggplants (aubergines)

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Nuts, Seeds and Nut Flours • • • • • • • •

1 package chia seeds 1 package quinoa seeds 1 package quinoa flour 1 package coconut flour 1 package of natural almonds 1 package of ground flaxseed (linseed) 1 small package of natural walnuts 1 packet of unsweetened desiccated (shredded) coconut

Meat Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping. Fruit and Vegetables • • • • • • • • • • • • • • • • • • • • • • • • •

1 banana 90g (3.2 oz.) baby spinach 1 ½ kg (3 lbs. 4.9 oz.) fresh of frozen berries of your choice 2 onions 1-2 heads of garlic 2 avocados 4 roma tomatoes 2 red capsicums (bell peppers) 110g (3.8 oz.) baby kale 5 medium carrots 3 ribs of celery 2 green apples 1 packet of mixed bean sprouts 2 lemons 1 English cucumber 20g (0.7 oz.) mixed salad leaves (option: baby kale or spinach) 20g (0.7 oz.) rocket (arugula) (option: baby kale or spinach) 300g (10.6 oz.) mushroom (crimini, button, flat etc.) 300g (10.6 oz.) green beans (string/ snap beans) 500g (17.6 oz.) sweet potato ¼ head red cabbage 3 red chillies 5 limes 1 large zucchini 115g (4 oz.) broccoli

• • • • •

600g (1 lb. 5 oz.) turkey mince 100g (3.5 oz.) smoked salmon 250g (8.8 oz.) prawns (shrimp) 250g (8.8 oz.) firm white fish 600g (21.2 oz.) chicken breast

Herbs and Spices • Black pepper • Ground cinnamon • Pink Himalayan salt • Turmeric • Chilli powder • Red chilli flakes • Ground nutmeg • Ground paprika • Coriander seeds • Dried basil • Dried oregano • 2 bunches fresh coriander • 1/2 bunch fresh oregano • 1 bunch fresh basil

Oils and Dressings • Extra virgin olive oil • Extra virgin coconut oil • Balsamic vinegar

Dairy and Dairy Alternatives • 2 cartons of unsweetened almond milk • 1 large tub of Greek yoghurt • 50g (1.8 oz.) feta cheese

Miscellaneous • 1 tub of protein powder (whey), plain or vanilla • 1 small tub of protein powder (pea), vanilla • 1 container of stevia • 1 container or liquid stevia • 1 container of baking powder • 1 container or raw cacao • 1 packet of brown rice • 1 packet of gluten-free wraps • 34 whole eggs • 1 jar of sun-dried tomatoes • 1 tub of hummus

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Nuts, Seeds and Nut Flours Top up on your nuts, seeds and flours if needed • 25g (0.9 oz.) walnuts, natural

Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

Meat • • • •

400g (14.1 oz.) ling (option: another firm white-fleshed fish) 500g (17.6 oz.) extra lean turkey mince 400g (14.1 oz.) extra lean pork mince 120g (4.2 oz.) lean piece of steak

Fruit and Vegetables

Herbs and Spices

Take a look to see what you have left from last week and top up if required.

• • • •

• • • • • • • • • • • • • • • • • • • • • • •

1 roma tomato 6 onions 100g (3.5 oz.) baby kale 1 head of garlic 515g (18.2 oz.) broccoli 1 avocado 50g (1.8 oz.) of butternut pumpkin 2 red capsicums (bell peppers) 1 green capsicums (bell peppers) 1 yellow capsicums (bell peppers) 50g (1.8 oz.) green beans (string/snap beans) 60g (2.1 oz) mushroom 3 zucchini 1 bag of fresh or frozen berries of your choice 3 carrots 3 celery ribs 2 apples 3 red chillies 3 lemons 180g bean sprouts 2 bananas 75g (2.6 oz.) pineapple, fresh or frozen ¼ head red cabbage

1 bunch of fresh basil 1 bunch fresh rosemary 1 bunch fresh oregano 2 bunches fresh coriander (cilantro)

Oils and Dressings Fill up if needed • Extra virgin coconut oil • Extra virgin olive oil

Dairy and Dairy Alternatives • 50g (1.7 oz.) feta cheese • 1-2 cartons of unsweetened almond milk

Miscellaneous • • • •

37 whole eggs 1 small tub of protein powder (whey or vegan-friendly), plain or vanilla 1 packet of brown rice 1 bottle of coconut aminos

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• • • • • • •

1 package green lentils 2 cans (400g/14.1 oz. each) tinned organic black beans 50g (1.8 oz.) cashews, natural 1 package rolled oats, gluten free 1 package brown rice 400g (14.1 oz.) tinned organic kidney beans 1 can (400g/14.1 oz.) tinned lentils

Herbs and Spices

Please note that some of the recipes gives you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. Fruit and Vegetables • • • • • • • • • • • • • • • • • • • • • •

900g (30.4 oz.) fresh or frozen berries of your choice 30g (1 oz.) baby spinach 1-2 heads of garlic 6-7 onions 6 roma tomatoes 3 avocados 2 red capsicums (bell peppers) 5 bananas 160g (5.4 oz.) baby kale 30g (1.1 oz.) rocket (arugula) 150g (5 oz.) mushroom 1 zucchini 2 lemons 2 carrots 200g (7.1 oz.) snow peas 2 limes 60g (2.1 oz.) romaine lettuce 1 English cucumber 300g (10.1 oz.) butternut pumpkin 100g (3.5 oz.) green beans (string/snap beans) 1 head of broccoli 1 apple

Nuts, Seeds, Grains, Legumes and Flours • • • • • • • • • • •

• • • • • • • • • • • • • •



Pink Himalayan salt Black pepper Cinnamon Nutmeg Chilli powder Dried basil Dried oregano Paprika Cayenne pepper Red chilli flakes Taco spice mix 1 bunch fresh parsley 1 bunch fresh basil 2-3 bunches fresh coriander (cilantro)

Oils and Dressings • 1 bottle extra virgin olive oil • 1 bottle extra virgin coconut oil

Dairy and Dairy Alternatives • 1 tub of plain Greek yoghurt • 2 carton of unsweetened almond milk

Miscellaneous • • • • • • • • • • • • • • • • • • •



20 eggs 1 tub protein powder, whey, plain or vanilla 1 tub pea protein powder, vanilla Stevia Raw cacao Organic vanilla extract 1 packet of gluten-free wrap Nutritional yeast Baking powder White wine vinegar 1 jar organic mustard 1 jar unsweetened apple sauce 1 jar black bean sauce 1 small jar tomato salsa 1 packet red lentils 1 packet green lentils Coconut nectar Green curry paste Gluten-free tamarind paste

1 package chia seeds 100g (3.5 oz.) almonds, natural 1 package almond flour 1 package coconut flour 1 package oat flour, gluten free 1 package quinoa seeds (option: quinoa flakes) 1 package ground flaxseed (linseed) 2 cans (400g/14.1 oz. each) tinned organic mixed beans 400g (14.1 oz.) tempeh 500g (15.9 oz.) tinned organic chickpeas (garbanzo beans) 1 package red lentils

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Herbs and Spices • Ground cumin • 1 bunch fresh oregano • 1 bunch fresh flat-leaf parsley

Oils and Dressings • 1 bottle extra virgin olive oil • 1 bottle extra virgin coconut oil • 1 bottle organic balsamic vinegar

Dairy and Dairy Alternatives Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

• 1 tub of plain Greek yoghurt • 1 carton of unsweetened almond milk

Miscellaneous • • • • • • •

1 packet of brown rice flakes 1 tub of natural protein powder (pea), vanilla 300g (10.1 oz.) sodium reduced tomato paste Coconut aminos 1 jar ajvar relish (option: another relish or dip) 1 small packet with Açaí berry powder 1 packet dried dates

Fruit and Vegetables • • • • • • • • • • • • • • • • •



100g (3.5 oz) of baby spinach 3 bananas 150g (5 oz.) frozen blueberries 750g (25.4 oz.) fresh or frozen berries of your choice 1 apple 2 medium carrots 2 celery ribs 1 English cucumber 5 onions 1 head of garlic 1 green chilli 1 head of broccoli 1 red capsicum 1 avocado 1 large zucchini 1 small sweet potato 300g (10.1 oz.) butternut pumpkin

Nuts, Seeds, Grains, Legumes and Flours • • • •

400g (14.1 oz.) tempeh 150g (5 oz.) tinned organic kidney beans 1200g (42.3 oz.) tinned organic chickpeas (garbanzo beans) 400g (14.1 oz.) tinned organic lentils

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Nuts, Seeds, Grains, Legumes and Flours

Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping. Fruit and Vegetables • • • • • • • • • • • • • • • • • • • • • •

900g (30.4 oz.) fresh or frozen berries of your choice 30g (1 oz.) baby spinach 1-2 heads of garlic 6-7 onions 6 roma tomatoes 3 avocados 2 red capsicums (bell peppers) 5 bananas 160g (5.4 oz.) baby kale 30g (1.1 oz.) rocket (arugula) 150g (5 oz.) mushroom 1 zucchini 2 lemons 2 carrots 200g (7.1 oz.) snow peas 2 limes 60g (2.1 oz.) romaine lettuce 1 English cucumber 300g (10.1 oz.) butternut pumpkin 100g (3.5 oz.) green beans (string/snap beans) 1 head of broccoli 1 apple

• • • • • • • • • • • • • • •

1 package chia seeds 1 packet of natural almonds 1 package almond flour 1 package coconut flour 1 package oat flour, gluten free 1 package quinoa seeds (option: quinoa flakes) 1 package ground flaxseed (linseed) 400g (14.1 oz.) tinned organic kidney beans 1 can (400g/14.1 oz.) tinned lentils 2 cans (400g/14.1 oz. each) tinned organic black beans 500g (15.9 oz.) tinned organic chickpeas (garbanzo beans) 400g (14.1 oz.) tempeh 2 cans (400g/14.1 oz. each) tinned organic mixed beans 1 package rolled oats, gluten free 1 package brown rice

Herbs and Spices • • • • • • • • • • • • • •



Pink Himalayan salt Black pepper Cinnamon Nutmeg Chilli powder Dried basil Dried oregano Paprika Cayenne pepper Red chilli flakes Taco spice mix 1 bunch fresh parsley 1 bunch fresh basil 2-3 bunches fresh coriander (cilantro)

Oils and Dressings • 1 bottle extra virgin olive oil • 1 bottle extra virgin coconut oil

Dairy and Dairy Alternatives • 1 tub of plain Greek yoghurt • 2 cartons of unsweetened almond milk

Miscellaneous • • • • • • • • • • • • • • • • •



1 tub pea protein powder, vanilla Stevia Raw cacao Organic vanilla extract 1 packet of gluten-free wrap Nutritional yeast Baking powder White wine vinegar 1 jar organic mustard 1 jar unsweetened apple sauce 1 jar black bean sauce 1 small jar tomato salsa 1 packet red lentils 1 packet green lentils Coconut nectar Green curry paste Gluten-free tamarind paste

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Herbs and Spices • Ground cumin • 1 bunch fresh oregano • 1 bunch fresh flat-leaf parsley

Oils and Dressings • 1 bottle extra virgin olive oil • 1 bottle extra virgin coconut oil

Dairy and Dairy Alternatives • 1 tub of plain Greek yoghurt • 1 carton of unsweetened almond milk

Miscellaneous Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

• • • • •

1 packet of brown rice flakes 1 tub of natural protein powder (pea), vanilla 100g (3.5 oz.) sodium reduced tomato paste 1 jar ajvar relish (option: another relish or dip) 1 small packet with Açaí berry powder

Fruit and Vegetables • • • • • • • • • • • • • • • •



100g (3.5 oz) of baby spinach 3 bananas 150g (5 oz.) frozen blueberries 750g (25.4 oz.) fresh or frozen berries of your choice 1 apple 2 medium carrots 2 celery ribs 1 English cucumber 3 onions 1 head of garlic 1 green chilli 1 head of broccoli 1 red capsicum 1 avocado 1 large zucchini 1 small sweet potato

Nuts, Seeds, Grains, Legumes and Flours • • •

150g (5 oz.) tinned organic kidney beans 1200g (42.3 oz.) tinned organic chickpeas (garbanzo beans) 400g (14.1 oz.) tinned organic lentils

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• • •

beans), cooked or tinned 600g (21.2 oz.) tinned organic mixed beans 1 small packet red lentil 1 small packet green lentils

Herbs and Spices

Please note that some of the recipes gives you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. Fruit and Vegetables • • • • • • • • • • • • • • • • • • • • • •

750g (26.5 oz.) fresh or frozen berries of your choice 50g (1.8 oz.) baby spinach 5 bananas 2 apples 3 carrots 2 celery ribs 2 English cucumber 60g (2.1 oz.) baby kale 30g (1.1 oz.) rocket (arugula) 200g (7.1 oz.) mushroom, any type 6 roma tomatoes 2 zucchinis 3 lemons 6 onions 1 head of garlic 200g (7.1 oz.) snow peas 1 red capsicum 1 avocado 2 limes 60g (2.1 oz.) romaine lettuce 300g (10.6 oz.) butternut pumpkin 100g (3.5 oz.) green beans (string/snap beans)

• • • • • • • • • • • • •



Pink Himalayan salt Black pepper Cinnamon Chilli powder Red chilli flakes Dried oregano Ground paprika Ground nutmeg 2-3 bunches fresh coriander (cilantro) 1 bunch fresh flat-leaf parsley Stevia Organic vanilla extract Taco spice mix

Oils and Dressings • 1 bottle extra virgin olive oil • 1 bottle extra virgin coconut oil

Dairy Alternatives • 2 cartons of unsweetened almond milk

Miscellaneous • • • • • • • • • • • • • • • • •

1 tub of natural protein powder (vegan-friendly), vanilla 300g (10.1 oz.) sodium reduced tomato paste Coconut aminos Coconut nectar White wine vinegar Gluten-free green curry paste Gluten-free tamarind paste 180ml (6 fl. oz.) light coconut milk 1 jar ajvar relish (option: another relish or dip) Baking powder Gluten-free crackers 1 packet gluten-free, vegan-friendly wraps Raw cacao Organic mustard Unsweetened apple sauce Black bean sauce 1 small jar tomato salsa

Nuts, Seeds and Nut Flours • • • • • • • • • • • • •



1 packet chia seeds 1 packet natural almonds 1 packet coconut flour 1 packet ground flaxseed (linseed) 1 packet quinoa seeds 1 packet almond flour 1 packet gluten-free oat flour 1 packer gluten-free rolled oats 400g (14.1 oz.) tempeh 400g (14.1 oz.) kidney beans 1 can (400g/14.1 oz.) tinned organic lentils 2 cans (400g/14.1 oz. each) tinned organic black beans 500g (17.6 oz.) chickpeas (garbanzo

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Herbs and Spices • • • •



Ground cumin 1 bunch fresh flat-leaf parsley 1 bunch fresh oregano Turmeric

Oils and Dressings Top up if necessary • 1 bottle balsamic vinegar

Dairy Alternatives • 2 cartons of unsweetened almond milk

Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

Miscellaneous • • • • •

1 tub of natural protein powder (vegan-friendly), vanilla 1 packet brown rice flakes (option: any gluten free flake) 350g (12.4 oz.) sodium-reduced tomato paste 1 packet dried dates 1 small packet açaí powder

Fruit and Vegetables • • • • • • • • • • • • • • • • •

1025g (36.2 oz.) fresh or frozen berries of your choice 2 bananas 140g (4.9 oz.) baby spinach 1 apple 3 carrots 3 celery ribs 2 English cucumber 150g (5.3 oz.) frozen blueberries 5 onions 1 head of garlic 1 green chilli (option: red chilli) 1 head broccoli 1 red capsicum (bell pepper) 1 avocado 1 zucchini 1 small sweet potato 300g (10.6 oz.) butternut pumpkin

Nuts, Seeds and Nut Flours • • • • • • •



1 packet of natural almonds 1 packet almond flour 400g (14.1 oz.) tempeh 400g (14.1 oz.) tinned organic brown lentils 1 packet coconut flour 150g (5.3 oz.) tinned organic red kidney beans 1200g (42.3 oz.) tinned organic chickpeas (garbanzo beans)

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• • • • • •

1 can (400g/14.1 oz.) tinned organic lentils 2 cans (400g/14.1 oz. each) tinned organic black beans 500g (17.6 oz.) chickpeas (garbanzo beans), cooked or tinned 600g (21.2 oz.) tinned organic mixed beans 1 small packet red lentil 1 small packet green lentils

Herbs and Spices

Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

• • • • • • • • • • • • •



Pink Himalayan salt Black pepper Cinnamon Chilli powder Red chilli flakes Dried oregano Ground paprika Ground nutmeg 2-3 bunches fresh coriander (cilantro) 1 bunch fresh flat-leaf parsley Stevia Organic vanilla extract Taco spice mix

Oils and Dressings • 1 bottle extra virgin olive oil • 1 bottle extra virgin coconut oil

Dairy Alternatives Fruit and Vegetables

• 2 cartons of unsweetened almond milk

• • • • • • • • • • • • • • • • • • • • • •

Miscellaneous

750g (26.5 oz.) fresh or frozen berries of your choice 50g (1.8 oz.) baby spinach 5 bananas 2 apples 3 carrots 2 celery ribs 2 English cucumber 60g (2.1 oz.) baby kale 30g (1.1 oz.) rocket (arugula) 200g (7.1 oz.) mushroom, any type 6 roma tomatoes 2 zucchinis 3 lemons 6 onions 1 head of garlic 200g (7.1 oz.) snow peas 1 red capsicum 1 avocado 2 limes 60g (2.1 oz.) romaine lettuce 300g (10.6 oz.) butternut pumpkin 100g (3.5 oz.) green beans (string/snap beans)

• • • • • • • • • • • • • • • •

1 tub of natural protein powder (vegan-friendly), vanilla 300g (10.1 oz.) sodium reduced tomato paste Coconut aminos Coconut nectar White wine vinegar Gluten-free green curry paste Gluten-free tamarind paste 180ml (6 fl. oz.) light coconut milk 1 jar ajvar relish (option: another relish or dip) Baking powder Gluten-free crackers 1 packet gluten-free, vegan-friendly wraps Raw cacao Organic mustard Unsweetened apple sauce Black bean sauce

Nuts, Seeds and Nut Flours • • • • • • • • • •



1 packet chia seeds 1 packet natural almonds 1 packet coconut flour 1 packet ground flaxseed (linseed) 1 packet quinoa seeds 1 packet almond flour 1 packet gluten-free oat flour 1 packer gluten-free rolled oats 400g (14.1 oz.) tempeh 400g (14.1 oz.) kidney beans

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Herbs and Spices • 1 bunch fresh flat-leaf parsley • 1 bunch fresh oregano

Oils and Dressings Top up if necessary

Dairy Alternatives • 2 cartons of unsweetened almond milk

Please note that some of the recipes give you the option to chose your favourite salad greens and vegetables, or breakfast nutrient boosters. This might alter the quantity you might need for the week. You might also have some leftover ingredients in the fridge or freezer from previous weeks. Ensure you take a look in your pantry, fridge and freezer before you go shopping.

Miscellaneous • •

1 tub of natural protein powder (vegan-friendly), vanilla 150g (5.3 oz.) sodium-reduced tomato paste

Fruit and Vegetables • • • • • • • • • • • • • • • •

1025g (36.2 oz.) fresh or frozen berries of your choice 2 bananas 140g (4.9 oz.) baby spinach 1 apple 3 carrots 3 celery ribs 2 English cucumber 150g (5.3 oz.) frozen blueberries 3 onions 1 head of garlic 1 green chilli (option: red chilli) 1 head broccoli 1 red capsicum (bell pepper) 1 avocado 1 zucchini 1 small sweet potato

Nuts, Seeds and Nut Flours • • • • • •

1 packet of natural almonds 1 packet almond flour 400g (14.1 oz.) tinned organic brown lentils 1 packet coconut flour 150g (5.3 oz.) tinned organic red kidney beans 1200g (42.3 oz.) tinned organic chickpeas (garbanzo beans)

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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 and have a lot of sugar in it so you have to be careful. If it tastes too sweet to be healthy, it probably is. • Lean protein and vegetables. Order some sort of lean meat such as grilled chicken, beef, or fish with salad or vegetables. I ask for mainly green vegetables and 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 and protein than the whites and contain necessary good fats. • Sushi. Find somewhere that does brown or black rice. Ask for it to be made with no mayonnaise. Cooked tuna and avocado have all sorts of things added to it, which makes it not so healthy! Sashimi, raw fish and avocado made with brown rice is one of the healthiest options, or prawn/crab and avocado. Don’t add soy sauce. • Mexican. When I eat Mexican food I usually get a burrito bowl made with brown rice, chicken, tomato salsa and guacamole, or if I don’t want the rice I get lettuce in place of the rice and ask for no cheese. They also do chicken or beef salads. • Vegetarian or vegan? If you’re a vegetarian or vegan look for somewhere that has foods such as; brown rice, quinoa, gluten free pasta, buckwheat pasta, eggs, tempeh, beans, lentils, vegetables, salad, mushrooms, breads such as Ezekiel, gluten free, rye, spelt, or sourdough. Stay away from anything deep-fried, processed, sugary, oily, fatty (excluding good fats such as avocado, nuts, coconut oil etc.). 89

Remember it’s important to try your very hardest to avoid eating out while on my Emily Skye F.I.T. program if you want to achieve the best results possible. • • • • • • • • • • •

As previously stated, when purchasing your food for the Emily Skye F.I.T. program, (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 and 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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TIPS and TRICKS • 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! • Drink plenty 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. • Start you day with lemon First thing in the morning drink a large glass of warm water with some freshly squeezed lemon. This will help your digestive system working. • Make time for “you time” 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. • 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! • Learn from mistakes 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! • Stick to the program 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 and it will become easier in time. If you stick to this program you will get results and 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 Don’t give up before you see results – if you stick to it and don’t cheat I guarantee you will get results! • Wear gym attire 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 focused 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 4 weeks, keep adopting a healthy lifestyle. This is not a nutritional guide that you follow for 4 weeks 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. 91

Overview 92

A few important points before we begin: 1. I’ve written this section to give you a comprehensive overview and explain not only what you’ll be doing, but most importantly why so you can take this knowledge and use it as a foundation for your all-new strong and healthy lifestyle. Each workout, along with your daily nutrition and all the equipment you’ll need laid out simply for each individual day in ‘Part 4: Emily Skye F.I.T. Program’. 2. Please remember that both sections are meant to be used in conjunction with the exercise instruction videos stored in the members’ areas. Any time you are unsure of how to perform an exercise correctly please refer to these videos. 3. The workouts and guidelines equally apply to beginner and advanced trainers. Simply choose the workout level and type - either beginner/home or advanced - you think is right for you based on where you think you are at. If you’re in doubt. I often suggest starting with the beginner workouts first to get a good understanding of my programs, before moving to advanced.

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Ok. Let’s breakdown exactly what you’ll be doing in the gym or at home during your Emily Skye F.I.T. (Phase 1) program. Emily Skye F.I.T. (Phase 1) is the program I personally do to achieve full body definition fast while at the same time targeting key problem areas such as my mid section, thighs & booty and arms. What
I have found to get the best results is combining strength sessions that target specific areas, coupled with circuit training that works your whole body, and appropriate rest. So, with this holistic focus in mind, the program is split up to emphasize a particular goal each day, as follows:

1. 2. 3. 4.

Upper Body Lower Body Core (abs) HIIT circuits (for overall conditioning and aerobic fitness)

This is demonstrated below in the following breakdown:

DAY 1

2

3

4

5

6

7

WEEK 1

Upper body 1

Lower body 1

Core based 1

Rest

HIIT circuit 1

Upper body 2

Lower body 2

WEEK 2

Rest

Core based 2

HIIT circuit 2

Upper body 3

Rest

Lower body 3

Core based 3

WEEK 3

HIIT circuit 3

Rest

Upper body 4

Lower body 4

Core based 4

Rest

HIIT circuit 4

WEEK 4

Upper body 5 Lower body 5

Rest

Core based 5

HIIT circuit 5

Upper body 6 Rest

*Nb. Yellow highlighted days refer to your extra stretching workouts

The goal is to get the fastest results possible, and continue to get great results over time. This is why, just when your body adapts, the intensity, reps or type of exercise changes - so you’ll be doing an entirely new upper, lower, core and HIIT workout every 5-7 days. For example, you complete the upper body #1 routine on Day 1 and then do an all new upper body routine #2 on Day 6. It’s this variety and constantly challenging you to do different moves that will help you naturally bust through plateaus and boost motivation. You will always stimulated because you’re doing something different almost every workout.

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How will I be training?

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96

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COOL DOWN / STRETCHES Stretching after your workouts help your muscles to relax and restore flexibility to tightened, shortened muscles. It’s also great to stretch on your rest days.

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Forearms / Wrists

Hold 5-10 se each st cs re Performtch. times. 3

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Shoulders

arm Pull your chest ur across you feel it until yo rough h stretch t ulders o h your s

Triceps Put one arm behind your head & push down o your elbow w n it your other armh to stretch you r triceps

101

Chest

Gently t ins push aga ntil u the wall l it e you fe ugh hro stretch t hest your c

Chest / Shoulders / Biceps

Lin hands bk e your kn hind & gently ees p upward ull

Interloc fingers k push ha & n away fr ds om your bo dy

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Lats / Obliques / Back

Stretch en up tall th side our lean to y ing your ll gently pu arm. You e it oppos feel this should ur down yo sides

Link ha behind nds knees & your w arched ith an gently p back ull to stretc upward h your back

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Trunk Gently r twist you y d upper bo side o t from side eping while ke and your hips ill legs st

Neck Gently warm up your neck by tilting your head on e ach side, look up & down & look fr om side to side

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105

Quads r foot Hold you ur leg o & push y il you back unt etch feel it str h throug . d your qua

Hips / Quads

While keeping your body upright put one knee out in fr on & push your hips t forward until you fe it stretch through el your hip & quad

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Groin

t Place fee eel p & together utward o your feet ands while h r with you ur elbows to using yo h your knees s gently pu the ground. d towar ep your Try to ke aight. back str

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Calves To stret your calf mch push forw uscle a keeping y rd while our back leg fairly The furthe straight. r you push forward the m intense th ore e stretch!

Full Body Stretch This stretch is great for opening up your back, neck, chest, hips & shoulders & stretches out your calves & hamstrings!

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Hamstrings

Bend one ur knee & put yo y in htl other leg slig h your it w u front of yo down sh u foot flexed. P leg with on your bent stretch your hands to of the the hamstring other leg

Whil keeping e your back gently le straight, towardsan forward y until yo our foot u stretch feel it your ha through mstring s

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Back / Glutes / Neck

Put one over your foot twist arou knee & n over your d to look Use your u shoulder. p push your per arm to your body leg across .Y feel this ac ou should ros glute & ba s your ck.

Hamstrings / Glutes

n your Lay flat o e your s back & u ull your p o t hands our chest. knee to yld feel this You shou amstring in your h te & glu

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Hamstrings / Glutes Gently pull your le towards yo g chest to fe ur stretch thro el a your hamstrugh ing & glute

Hold each stretch for approximately 5-10 seconds!

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REMEMBER MY ‘99% IS HARD: 100% IS EASY’ RULE! 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.

IF YOU’RE FINDING THE WORKOUTS TOO HARD OR TOO EASY Everyone has different levels of fitness/strength. In order to progress it’s important to push yourself! It’s about finding a good level of intensity to challenge your body to adapt. If you are finding the workouts too easy you can quite easily make them more difficult by increasing the reps, weight, and/or decreasing your rest time. And, equally if you’re very new to training you can easily decrease the weights, reps and time to suit.

DON’T SKIP A BODY 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.

YOU WON’T GET BULKY! I want to stress that doing the type of training in my Emily Skye F.I.T. (Phase 1) program 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.

NOT SURE OF SOMETHING? Then please make sure to connect with one of our experts in the Facebook community. We are here for you every step of the way! Just click below….

HELP! I have a question!

www.emilyskye.com/members/login

*Always consult your doctor before starting a new training routine. People with high blood pressure and heart problems should not do this program. 112

m a r g o r p F.I.T. 113

, Let s begin your Emily Skye F.I.T. (Phase1) program. The following section provides a detailed and comprehensive overview of your 4 week program. A daily roadmap that I suggest you follow ‘to the letter’ for best results. The next 4 weeks can produce some of the best results you’ve ever achieved, both inside and out! Changes that when you look back I hope you see as a defining moment that helped to propel you to bigger and better things. You’ve got nothing to lose and everything to gain! So, go for it!

AND REMEMBER….. 1. Please remember that both sections are meant to be used in conjunction with the exercise instruction videos stored in the members’ areas. Any time you are unsure of how to perform an exercise correctly please refer to these videos. 2. Got questions? Need answers? My team, along with the awesome Emily Skye F.I.T. community are here to help. If you haven’t already done so, just jump online and go into the members section to gain access.

www.emilyskye.com/members/login I can’t wait to hear your feedback on the forum or online, plus see a picture of the new you!

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For complete exercise instructions go to www.emilyskye.com/members/login

MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 1

F.I.T. Chia Pudding

2 Hard-boiled Eggs and Vegetable Sticks

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 1

F.I.T. Chia Pudding

Yoghurt and Berry Delight and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Stir-fry (vegan)

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 1

F.I.T. Chia Pudding

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Mushroom and Lentil Salad

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Stir-fry (vegan)

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, bench, mat.

Equipment required: Barbell, lat pulldown machine, bench, seated row machine, mat.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the warm-ups recommended as preferred.

Workout instructions: Complete one set of exercise A1, then one set of A2, then go back to A1 and complete the required number of sets. Continue with B and C.

Workout instructions: Complete one set of exercise A1, then one set of A2, then go back to A1 and complete the required number of sets. Continue with B and C.

• A1 – Dumbbell (heavy) bench press x 12 • A2 – Dumbbell (light) standing bent over rows x 12 - 1 x warm-up set of each with light dumbbells (A1) and no weights (A2) - 60 secs rest between sets - Repeat x 3 sets, (not including warm-up set) • B1 – Seated dumbbell (heavy) military press x 12 • B2 – Dumbbell (heavy) kneeling rows x 12 each arm - 60 secs rest between sets - Repeat x 3 sets • C1 – Push-ups x 10 • C2 – Air squats x 15 • C3 – 60 sec elbows and toes plank - No rest between exercises - Rest 60 secs after C3, then repeat x 3 sets • Cool down and stretch

• A1 – Bench press x 12 • A2 – Wide grip lat pulldowns x 12 - 1 x warm-up set of each with empty bar (A1) and light weights (A2) - 60 secs rest between sets - Repeat x 3 sets, (not including warm-up set) • B1 – Seated barbell military press x 12 • B2 – Close grip seated row x 12 - 60 secs rest between sets - Repeat x 3 sets • C1 – Push-ups x 10 • C2 – Air squats x 15 • C3 – 60 sec elbows and toes plank - No rest between exercises - Rest 60 secs after C3, then repeat x 3 sets • Cool down and stretch

116

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 2

F.I.T. Quinoa Porridge

F.I.T Mini Omelettes

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

2 Hard-boiled Eggs and Vegetable Sticks

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 2

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

F.I.T. Mini Omelettes with 1/4 Avocado

Vegan Taco Salad with Brown Rice

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 2

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan)

F.I.T. Stir-fry (vegan)

F.I.T. Smoothie with Flaxseeds

Vegan Taco Salad

LOWER BODY HOME/BEGINNER WORKOUT

LOWER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, mat.

Equipment required: Barbell, dumbbells and a mat.

Warm-up: Use one of the seven warm-ups recommended as preferred. • Dumbbell squats x 12 - One set warm-up with just bodyweight - Heavy dumbbells, repeat x 3 sets • Dumbbell (light) lunges x 10 each side - 10 x lunges left leg, then 10 x lunges right leg - Rest 30 secs, then repeat x 3 sets • Dumbbell deadlifts x 12 - Heavy dumbbells, slow eccentric phase (3 seconds down, 1 second up) each rep - Rest 30 secs, then repeat x 3 sets • Complete the following 3 exercises with no rest between - Butterfly kicks x 20 each leg - Squat jumps x 10 - Lying superman x 10 reps - Rest 60 secs, then repeat x 3 sets • Cool down and stretch

Warm-up: Use one of the seven warm-ups recommended as preferred. • Barbell squats x 12 - One set warm-up with empty bar - Repeat x 3 sets (not including warm-up set) • Dumbbell lunge x 10 each side - 10 x lunges left leg, then 10 x lunges right leg - Rest 30 secs, then repeat x 3 sets • Barbell deadlifts x 12 - Slow eccentric phase (3 seconds down, 1 second up) each rep - Repeat x 3 sets • Complete the following 3 exercises with no rest between - Butterfly kicks x 20 each leg - Squat jumps x 10 - Lying superman x 10 - Rest 60 secs, then repeat x 3 sets • Cool down and stretch

117

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 3

F.I.T. Smoothie with Flaxseed

F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10 Almonds and 1 Apple

Coriander, garlic and lime prawns

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 3

F.I.T. Smoothie with Flaxseed

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Vegan Taco Salad

Yoghurt and Berry Delight

Black Bean and Lentil Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 3

F.I.T. Smoothie with Flaxseed

F.I.T. Smoothie with Flaxseed

Vegan Taco Salad

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Black Bean and Lentil Salad

CORE BASED HOME/GYM WORKOUT – BEGINNER & ADVANCED Equipment required: Mat, heavy dumbbells, sliding plate. Warm-up: Use one of the seven warm-ups recommended as preferred. • Elbows and toes plank 60 secs, rest 30 secs, x 4 sets • Push-ups x 10 – slow tempo (5 secs down, 5 secs up) - Drop to modified push-ups if necessary - Repeat x 4 sets • Leg lowers x 8 reps - Single (left), single (right), double = 1 rep - If you can’t do double leg lowers safely, modify to single (left), single (right) x 12 reps - Repeat x 3 sets • Lat pullover (heavy) x 10 - Repeat x 4 sets • Sliding plate mountain climbers x 20 reps each leg - Repeat x 4 sets • Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session.

118

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander, Garlic and Lime Prawns

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with 1/4 Avocado

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Stir-fry (vegan)

REST DAY

119

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 5

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 5

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Bean Patties with Mashed Avocado

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 5

F.I.T. Quinoa Porridge

10 Almonds and 1 Apple and 1 protein shake

Mushroom and Lentil Salad

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

HIIT CIRCUIT HOME/GYM WORKOUT – BEGINNER & ADVANCED Equipment required: Mat, heavy dumbbells Warm-up: Use one of the seven warm-ups recommended as preferred. Workout instructions: One minute of max reps. Go through all exercises (60 secs rest between). Then repeat x 3 rounds of the of the following: • Push-ups • Air squat • Shuttle runs (10m and back) • Dumbbell standing (heavy) military press • Sit-ups – legs up (toe touches if possible) Go through all exercises (60 secs rest between). Then repeat x 3 sets. Aim to have no more than a 10% reduction in reps per round for each exercise. Example – pushups first set is 50 reps, when you come back for round 2 aim for 45, then round 3 aim for 40 reps.

120

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 6

F.I.T. Breakfast Burrito

F.I.T. Smoothie with Chia Seed

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

F.I.T. Chicken with a Warm Thai Salad

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 6

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple

F.I.T. Stir-fry (vegan)

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 6

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Stir-fry (vegan)

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, bench.

Equipment required: Heavy dumbbells, light dumbbells, barbell, mat, bench

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

• Standing single arm shoulder press - Warm-up set with light dumbbells - With heavy dumbbells – 12 reps left arm, then 12 reps right arm, then 10 reps left arm, then 10 reps right arm, etc. down to 2 left arm, 2 right arm • Lat pullovers - Warm-up set with light dumbbells x 12 reps - Heavy dumbbells x 12 reps x 3 sets • Push-ups x 12 reps x 3 sets - If you can’t do regular push-ups, then do them on your knees • Strict bicep curls - Light dumbbells x 15 reps x 3 sets • Russian twists - With a dumbbell in your hands x 20 reps - Drop the dumbbell and straight away do 20 reps with hands touching the ground • Cool down and stretch

• Standing single arm shoulder press - Warm-up set with light dumbbells - With heavy dumbbells – 12 reps left arm, then 12 reps right arm, then 10 reps left arm, then 10 reps right arm, etc. down to 2 left arm, 2 right arm • Lat pullovers - Warm-up set with empty barbell x 12 reps - Regular weight x 12 reps x 3 sets • Barbell incline bench press - Roughly 45 degree angle bench - 12 reps x 3 sets • Strict bicep curls - Warm-up set with an empty (or lighter) barbell x 15 reps - Heavier weight x 12 reps x 3 sets • Russian twists - With a dumbbell in your hands x 20 reps - Drop the dumbbell and straight away do 20 reps with hands touching the ground • Cool down and stretch

121

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 7

F.I.T. Pancakes

Beef Rissoles with Ajvar Relish

F.I.T. Chicken with a Warm Thai Salad

F.I.T. Smoothie with Flaxseed

Sundried Tomato. Mushroom, Spinach and Chicken Quiche

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 7

F.I.T. Pancakes (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 7

F.I.T. Pancakes (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

LOWER BODY HOME/BEGINNER WORKOUT

LOWER BODY GYM/ADVANCED WORKOUT

Equipment required: Step, light dumbbells, mat, heavy dumbbells.

Equipment required: Step, mat, light dumbbells, barbell, heavy dumbbells.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

• Step-ups - Warm-up set with just bodyweight, x 8 reps each leg, alternating legs each step - With light dumbbells repeat x 3 sets • Lying windscreen wipers x 12 reps each side, x 3 sets - Bend knees if necessary • Lunges holding light dumbbells overhead - Walk for 20 steps, drop the weight then walk another 10 steps - Repeat x 3 sets • Single leg deadlifts - Warm-up set with light dumbbells x 10 left leg, then x 10 right leg - Regular sets with heavy dumbbells, repeat x 3 sets • Squat to shoulder press - Light dumbbells, x 10 reps, repeat x 3 sets • Cool down and stretch

• Step-ups - Warm-up set with just bodyweight, x 8 reps each leg, alternating legs each step - With light dumbbells repeat x 3 sets • Lying windscreen wipers x 12 reps each side, x 3 sets - Bend knees if necessary • Walking lunges holding a barbell overhead - Walk for 20 steps, drop the weight then walk another 10 steps - Repeat x 3 sets • Single leg deadlifts - Warm-up set with light dumbbells x 10 left leg, then x 10 right leg - Regular sets with heavy dumbbells, repeat x 3 sets • Squat to shoulder press - Barbell with weight, x 10 reps, repeat x 3 sets • Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session. 122

123

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 8

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 8

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 8

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T. Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

REST DAY

124

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 9

F.I.T. Choc Protein Pudding with 10 almonds

F.I.T. Mini Omelettes with 1/4 Avocado

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Brown Rice and Broccoli

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 9

F.I.T. Smoothie with Flaxseeds

F.I.T. Chia Pudding

F.I.T Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 9

F.I.T. Smoothie with Flaxseeds

Tempeh balls In Tomato Sauce

F.I.T Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

CORE BASED HOME/GYM WORKOUT – BEGINNER & ADVANCED Equipment required: Mat Warm-up: Use one of the seven warm-ups recommended as preferred. • Do the following plank complex, and try to keep your knees up the whole time: - Standard side plank x 10 reps (left side) - Rotate over into elbows and toes plank for 30 secs - Then into a standard side plank x 10 reps (right side) - Back into elbows and toes plank for 30 secs - Rest 60 secs and repeat x 3 sets • Bicycle crunch - 15 reps left knee, then 15 reps right knee, 12 reps left, 12 reps right, etc. down to 3 reps left and 3 reps right • Plank Side Knee Raises x 10 each side - Straight into glute bridge x 15 reps - Straight into butterfly kicks x 20 reps - Rest 60 secs, and repeat these 3 exercises x 3 sets • Mountain climbers at max effort for 2 minutes • Cool down and stretch

125

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 10

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

2 hard-boiled eggs and vegetable sticks

Turkey Zucchini Patties with Brown Rice and Broccoli

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 10

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

Tempeh balls in Tomato Sauce

F.I.T. Lentil and Broccoli Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 10

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

F.I.T. Chia Pudding and 10 Almonds

F.I.T. Lentil and Broccoli Salad

HIIT CIRCUIT HOME/GYM WORKOUT – BEGINNER & ADVANCED Equipment required: Medicine ball, kettlebell Warm-up: Use one of the seven warm-ups recommended as preferred. Workout instructions: Complete the following blocks of 2 exercises on the minute (complete the 2 exercises, then rest for the remainder of 60 secs, then complete the next two in the same format). The quicker you complete each set, the more rest you get before the next set. • A) 15 med ball squat to throws - Straight into 10 kettlebell sumo deadlift high pulls • B) 20 low lunge jumps (10 each leg) - Straight into 10 push-ups • C) 10 Kettlebell swings - Straight into 5 burpees (replace with modified burpees if this is too difficult) • Rest 1 minute • Repeat x 8 sets (32 mins total including rest) • Cool down and stretch

126

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 11

F.I.T. Mini Omelettes with Vegetables and 1/4 Avocado

F.I.T. Chocolate Protein Balls and 10 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

F.I.T. Smoothie with Flaxseeds

Turkey Zucchini Patties with Brown Rice and Broccoli

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 11

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Chia Pudding

Lentil and Chickpea Stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 11

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

Protein Smoothie and 20 Almonds

Lentil and Chickpea Stew

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, mat.

Equipment required: Barbell, heavy dumbbells, light dumbbells, mat.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

• Dumbbell bench press drop set x 12 reps - First set with heavy dumbbells - Straight into a second set with lighter dumbbells - Straight into a third set with no weight, max reps in 45 secs • Butterfly kicks - 20 slow (take 20 – 30 secs) - Straight into 20 fast • Bent-over rows drop set x 12 reps - First set with heavy dumbbells - Straight into a second set with lighter dumbbells - Straight into a third set with no weight, max reps in 45 secs • Butterfly kicks - 20 slow (take 20 – 30 secs - Straight into 20 fast • Seated dumbbell military press drop set x 12 reps - First set with heavy dumbbells - Straight into second set with light dumbbells - Straight into third set with no weight, max reps in 45 secs • Butterfly kicks - 20 slow (take 20 – 30 secs) - Straight into 20 fast • Repeat all sets above for a second set • Cool down and stretch

• Bench press drop set - Use a barbell with heavy weight for the first set - Straight into a second set with lighter weight - Straight into a third set with an empty bar, max reps in 45 secs • Butterfly kicks - 20 slow (take 20 – 30 secs) - Straight into 20 fast • Close grip seated rows drop set x 12 reps - 3 sets of decreasing weight • Butterfly kicks - 20 slow (take 20 – 30 secs - Straight into 20 fast • Seated dumbbell military press drop set x 12 reps - First set with heavy dumbbells - Straight into second set with light dumbbells - Straight into third set with no weight, max reps in 45 secs • Butterfly kicks - 20 slow (take 20 – 30 secs) - Straight into 20 fast • Repeat all sets above for a second set • Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session. 127

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 12

F.I.T. Choc Protein Pudding

Pineapple, Coconut Smoothie

Turkey Zucchini Patties with Brown Rice and Broccoli

30 Almonds and 1 Apple

Pork and Apple Patties with Red Cabbage and Apple Slaw

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 12

F.I.T. Smoothie with Chia Seeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

Lentil and Chickpea Stew

F.I.T. Chia Pudding

F.I.T. Bean stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 12

F.I.T. Smoothie with Flaxseeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Bean stew

F.I.T. Chia Pudding

Lentil and Chickpea Stew

REST DAY

128

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 13

F.I.T. Omelette with Veg

F.I.T. Chocolate Protein Balls and 10 Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

Turkey Zucchini Patties with Quick Tomato Sauce

F.I.T. Moussaka with Salad

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 13

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Bean stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 13

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

Lentil and Chickpea Stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

LOWER BODY HOME/BEGINNER WORKOUT

LOWER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, kettlebell, step.

Equipment required: Heavy dumbbells, light dumbbells, kettlebell, barbell, step.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

• Lunges drop set x 12 reps - Left leg set with heavy dumbbells - Straight into left leg again set with light dumbbells - Straight into left leg again set of just bodyweight - Repeat above with right leg • 30 kettlebell swings • Dumbbell deadlift drop set x 12 reps - First set with heavy dumbbells - Straight into second set with light dumbbells - Straight into third set with no weight, max reps in 45 secs • 30 kettlebell swings • Step-ups - Max effort in 60 secs with right leg only - Repeat with left leg • 30 kettlebell swings • Repeat all sets above • Cool down and stretch

• Lunges drop set x 12 reps - Left leg set with heavy dumbbells - Straight into left leg again set with light dumbbells - Straight into left leg again set of just bodyweight - Repeat above with right leg • 30 kettlebell swings • Barbell deadlift drop set x 12 reps - Use a barbell with heavy weight for the first set - Straight into a second set with lighter weight - Straight into a third set with an empty bar, max reps in 45 secs • 30 kettlebell swings • Step-ups - Max effort in 60 secs with right leg only - Repeat with left leg • 30 kettlebell swings • Repeat all sets above • Cool down and stretch 129

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 14

F.I.T. Pancakes

F.I.T. Smoothie with Flaxseeds

F.I.T. Moussaka with Salad

30 Almonds and 1 Apple

F.I.T. Pepper Steak Stir-Fry with Brown Rice

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 14

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 14

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

CORE BASED HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Swiss ball. Warm-up: Use one of the seven warm-ups recommended as preferred. • Swiss ball plank (forearms on the ball) for 60 secs - Swiss ball plank (feet on the ball) for 60 secs - Repeat x 3 sets each • Swiss ball crunches x 15, no rest - Swiss ball oblique crunches x 10 each side - Rest 60 secs, then repeat x 3 sets • Push-ups with feet on Swiss ball (option: push-ups) - 10 reps x 3 sets • Swiss ball oblique roll - 20 reps x 3 sets • Cool down and stretch

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 15

F.I.T. Chia Pudding

2 Hard-boiled Eggs and Vegetable Sticks

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado salad

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 15

F.I.T. Chia Pudding

Yoghurt and Berry Delight and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Stir-fry (vegan)

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 15

F.I.T. Chia Pudding

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Mushroom and Lentil Salad

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Stir-fry (vegan)

HIIT CIRCUIT HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Mat, kettlebell. Warm-up: Use one of the seven warm-ups recommended as preferred. Complete the following exercises in TABATA format (20 secs on, 10 secs off) x 8 rounds each – 4 mins total. Rest between exercises as little as possible, with a max of 2 mins between each exercise. • • • • • •

Burpees (chest to ground) Air squats Bench dips Mountain climbers Kettlebell swings Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session.

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 16

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Spinach and Mushroom Frittata with Kale, Sweet Potato and Avocado Salad

2 Hard-boiled Eggs and Vegetable Sticks

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 16

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

F.I.T. Mini Omelettes with 1/4 Avocado

Vegan Taco Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 16

F.I.T. Quinoa Porridge

F.I.T. Protein Muffins (vegan)

F.I.T. Stir-fry (vegan)

Protein Smoothie

Vegan Taco Salad

REST DAY

133

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 17

F.I.T. Smoothie with Flaxseed

F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10 Almonds and 1 Apple

Coriander, garlic and lime prawns

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 17

F.I.T. Smoothie with Flaxseed

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Vegan Taco Salad

Yoghurt and Berry Delight

Black Bean and Lentil Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 17

F.I.T. Smoothie with Flaxseed

F.I.T. Protein Muffins (vegan)

Vegan Taco Salad

Gluten Free Crackers with Vegan Hummus and 1 Protein Shake

Black Bean and Lentil Salad

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, mat.

Equipment required: Barbell, assisted chin-up machine, bench, light dumbbells, mat.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions: Supersets (complete first exercise, then immediately do the second exercise, then rest).

Workout instructions: Supersets (complete first exercise, then immediately do the second exercise, then rest).

• Bent-over back flys (light dumbbells) x 12 - Bicep curls (light dumbbells), max effort in 45 secs - Rest 2 mins and repeat x 3 sets • Dumbbell bench press (heavy dumbbells) x 12 reps - Push-ups, max effort in 45 secs - Rest 2 mins and repeat x 3 sets • Front raise (light dumbbells) x 12 reps - Lateral shoulder fly (light dumbbells) x 12 reps - Rest 60 secs, then repeat x 3 sets • Butterfly kicks x 20 - Straight into a 60 sec plank • Cool down and stretch

• Assisted chin-ups x 12 - Barbell bicep curls, max effort in 45 secs - Rest 2 mins and repeat x 3 sets • Bench press x 12 reps - Push ups, max effort in 45 secs - Rest 2 mins and repeat x 3 sets • Front raise (dumbbells) x 12 reps - Lateral shoulder fly x 12 reps - Rest 60 secs, then repeat x 3 sets • Butterfly kicks x 20 - Straight into a 60 sec plank • Cool down and stretch

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 18

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander, Garlic and Lime Prawns

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 18

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes with 1/4 Avocado

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) with 1 Protein Shake

F.I.T. Stir-fry (vegan)

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 18

F.I.T. Quinoa Porridge

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Stir-fry (vegan)

LOWER BODY HOME/BEGINNER WORKOUT

LOWER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, mat.

Equipment required: Leg press machine, light dumbbells, mat, box.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions: Supersets (complete first exercise, then immediately do the second exercise, then rest).

Workout instructions: Supersets (complete first exercise, then immediately do the second exercise, then rest).

• Kettlebell front squats x 8 - Air squats, max effort in 60 secs • Glute activation lunges (light dumbbells) x 10 left leg - Straight into plank leg lift x 10 left leg - Repeat both above sets with right leg • Box jumps x 10 - Glute bridge x 15 • Rest 2 mins • Repeat all above x 3 sets • Cool down and stretch

• Leg press x 8 - Air squats, max effort in 60 secs • Glute activation lunges (light dumbbells) x 10 left leg - Straight into plank leg lift x 10 left leg - Repeat both above sets with right leg • Box jumps x 10 - Glute bridge x 15 • Rest 2 mins • Repeat all above x 3 sets • Cool down and stretch

135

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

F.I.T. Fish Curry

F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

Black Bean and Lentil Salad

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

Mushroom and Lentil Salad

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Bean Patties with Mashed Avocado

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Mushroom and Lentil Salad

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

CORE BASED HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Mat, kettlebell. • V ups x 15 reps x 3 sets - Only 30 secs rest between sets here • Push-ups x 10 – slow tempo (5 secs down, 5 secs up) - Drop to modified push-ups if necessary - Repeat x 4 sets • Lying superman holds - 10 secs hold, 10 secs rest - Repeat x 6 sets • Kettlebell sumo deadlift - 8 reps x 4 sets • Wide knee sit-ups - 20 reps x 3 sets • Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session.

136

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 20

F.I.T. Breakfast Burrito

F.I.T. Smoothie with Chia Seed

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

F.I.T. Chicken with a Warm Thai Salad

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 20

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan) and 1 Protein Shake

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple

F.I.T. Stir-fry (vegan)

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 20

F.I.T. Breakfast Burrito (vegan)

F.I.T. Protein Muffins (vegan)

F.I.T. Bean Patties with Mashed Avocado

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Stir-fry (vegan)

REST DAY

137

For complete exercise instructions go to www.emilyskye.com/members/login

MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 21

F.I.T. Pancakes

Beef Rissoles with Ajvar Relish

F.I.T. Chicken with a Warm Thai Salad

F.I.T. Smoothie with Flaxseed

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 21

F.I.T. Pancakes (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 21

F.I.T. Pancakes (vegan)

F.I.T. Breakfast Burrito (vegan)

F.I.T. Bean Patties with Mashed Avocado

F.I.T. Protein Muffins (vegan)

F.I.T. Pumpkin Curry

HIIT CIRCUIT HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Mat, kettlebell. Exercise instructions: Set a timer for 45 mins. Complete the following ladder workout, and get as far as you can in the time limit. Do one of every exercise, then run 50m and back. Then complete 2 of every exercise and run 50m and back. Then 3 of every exercise, etc. until time is up: • Push-ups • Squat jumps • Plank jacks • Sit-up claps (each leg) • Kettlebell swings • Cool down and stretch Optional – if you are struggling, rest after 25 mins, then complete a further 20 mins.

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 22

F.I.T. Mini Omelettes with 1/4 Avocado

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 22

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 22

F.I.T. Brown Rice and Almond Porridge

F.I.T. Pancake (vegan)

F.I.T pumpkin curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

Tempeh balls in Tomato Sauce

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Light dumbbells, mat.

Equipment required: Incline bench press, lat pulldown machine, barbell, light dumbbells.

Warm-up: Use one of the seven warm-ups recommended as preferred. Workout instructions: Complete the following exercises with as little rest between exercises as possible. • Alternate upright rows (light dumbbells) x 10 each side • Push-ups x 15 • Reverse flys (light dumbbells) x 10 • Alternate snatch (light dumbbells) x 10 each arm • Renegade rows (light dumbbells) x 8 each side Rest 1 min. Repeat x 5 sets. • Cool down and stretch

Warm-up: Use one of the seven warm-ups recommended as preferred. Workout instructions: Complete the following exercises with as little rest between exercises as possible. • Barbell incline bench press x 12 • Lat pulldowns x 12 • Barbell military press x 12 • Alternate snatch (light dumbbells) x 10 each arm • Renegade rows (light dumbbells) x 8 each side Rest 1 min. Repeat x 5 sets. • Cool down and stretch

140

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 23

F.I.T. Choc Protein Pudding

F.I.T. Mini Omelettes with 1/4 Avocado

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Brown Rice and Broccoli

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 23

F.I.T. Smoothie with Flaxseeds

F.I.T. Chia Pudding

F.I.T Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 23

F.I.T. Smoothie with Flaxseeds

Tempeh balls In Tomato Sauce

F.I.T Pumpkin Curry

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

LOWER BODY HOME/BEGINNER WORKOUT

LOWER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, light dumbbells, mat.

Equipment required: Barbell, mat, Wedge or weight plate (for heels up squat)

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Workout instructions: Complete the following exercises with as little rest between exercises as possible.

Workout instructions: Complete the following exercises with as little rest between exercises as possible.

• Hip thrust (heavy dumbbells) x 12 • Around the world lunges (light dumbbells) x 3 circles • Air squat - into squat jump (squat and stand up, then squat and jump) x 10 reps • Superman bird dog combo x 20 reps • Heels up air squats x 20 reps Rest 1 min. Repeat x 5 sets. • Cool down and stretch

• Hip thrust (barbell) x 12 • Glute activation lunge x 12 • Bodyweight squat into squat jump (squat and stand up, then squat and jump) x 10 reps • Superman bird dog combo x 20 reps • Heels up air squats x 20 reps Rest 1 min. Repeat x 5 sets. • Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session.

141

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 24

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

2 hard-boiled eggs and vegetable sticks

Turkey Zucchini Patties with Brown Rice and Broccoli

F.I.T. Chocolate Protein Balls and 30 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 24

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

Tempeh balls in Tomato Sauce

F.I.T. Lentil and Broccoli Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 24

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Bean stew

F.I.T. Chia Pudding and 10 Almonds

F.I.T. Lentil and Broccoli Salad

REST DAY

142

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 25

F.I.T. Mini Omelettes with Vegetables and 1/4 Avocado

F.I.T. Chocolate Protein Balls and 10 Almonds

Hot Fish Cakes with Thai Greens and Brown Rice

F.I.T. Smoothie with Flaxseed

Turkey Zucchini Patties with Brown Rice and Broccoli

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 25

F.I.T. Brown Rice and Almond Porridge

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Chia Pudding

Lentil and Chickpea Stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 25

F.I.T. Chia Pudding

F.I.T. Chocolate Protein Balls and 1 Protein Shake

F.I.T. Lentil and Broccoli Salad

F.I.T. Smoothie with Flaxseeds and 20 Almonds

F.I.T. Bean stew

CORE BASED HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Mat, sliding plate, medicine ball. Warm-up: Use one of the seven warm-ups recommended as preferred. Workout instructions: Complete the following exercises with as little rest between exercises as possible. • Elbows and toes plank 60 secs • V-ups x 10 reps • Overhead medicine ball slams x 15 • Sliding plate mountain climbers x 20 • Raised leg lower ab crunch x 10 • Plank leg lift x 5 each leg Rest 1 min. Repeat x 5 sets. • Cool down and stretch

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F.I.T. SMOOTHIE WITH CHIA SEEDS

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 26

F.I.T. Choc Protein Pudding

Pineapple, Coconut Smoothie

Turkey Zucchini Patties with Brown Rice and Broccoli

30 Almonds and 1 Apple

Pork and Apple Patties with Red Cabbage and Apple Slaw

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 26

F.I.T. Smoothie with Chia Seeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

Lentil and Chickpea Stew

F.I.T. Chia Pudding

F.I.T. Bean stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 26

F.I.T. Smoothie with Flaxseeds

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Bean stew

F.I.T. Chia Pudding

Lentil and Chickpea Stew

HIIT CIRCUIT HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Mat, kettlebell, skipping rope. Warm-up: Use one of the seven warm-ups recommended as preferred. Workout instructions: Complete the following exercises in TABATA format (20 secs on, 10 secs off) x 8 rounds each – 4 mins total. Rest between exercises as little as possible, with a max of 2 mins between each exercise. • Push-ups • Power jacks • Kettlebell sumo deadlift high pulls • Skipping (double-unders if possible) • Kettlebell front squat • Cool down and stretch

144

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 27

F.I.T. Omelette with mixed Veg

F.I.T. Chocolate Protein Balls and 10 Almonds

Pork and Apple Patties with Red Cabbage and Apple Slaw

2 hard-boiled eggs and vegetable sticks

F.I.T. Moussaka with Salad

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 27

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

F.I.T. Bean stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 27

F.I.T. Pancake (vegan)

10 Almonds and 1 Apple and 1 Protein Shake

Lentil and Chickpea Stew

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Swiss ball, light dumbbells, heavy dumbbells, mat.

Equipment required: Light dumbbells, barbell, heavy dumbbells.

Warm-up: Use one of the seven warm-ups recommended as preferred.

Warm-up: Use one of the seven warm-ups recommended as preferred.

• Swiss ball chest flys - Warm-up set with light dumbbells x 12 - Heavy dumbbells x 12 x 3 sets • Swiss ball alternate rows - Warm-up set with light dumbbells x 20 - Heavy dumbbells x 20 x 3 sets • Skull crushers with light dumbbells x 12 - Straight into lat pullovers with light dumbbells x 12 - Repeat x 3 sets • Renegade rows with light dumbbells x 10 each side - Straight into butterfly kicks x 20 reps - Repeat x 3 sets • Cool down and stretch

• Swiss ball chest flys - Warmup set with light dumbbells x 12 - Heavy dumbbells x 12 x 3 sets • Swiss ball alternate rows - Warmup set with light dumbbells x 20 - Heavy dumbbells x 20 x 3 sets • Skull crushers with barbell x 12 - Straight into lat pullovers with barbell x 12 - Repeat x 3 sets • Renegade rows with light dumbbells x 10 each side - Straight into butterfly kicks x 20 reps - Repeat x 3 sets • Cool down and stretch

STRETCHING SESSION Complete a comprehensive 30-minute full-body stretching session.

145

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MEAT

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 28

F.I.T. Pancakes

F.I.T. Smoothie with Flaxseeds

F.I.T. Moussaka with Salad

30 Almonds and 1 Apple

F.I.T. Pepper Steak Stir-Fry with Brown Rice

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 28

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 28

F.I.T. Açaí Bowl

Vegetable Sticks with Ajvar Relish and 30 Almonds

F.I.T. Lentil and Broccoli Salad

F.I.T. Pancake (vegan)

Lentil and Chickpea Stew

REST DAY

146

(phase1) 147

Well done!! You did it! You’re now officially get rid of part of a select group that ‘DO’ rather than ‘TALK’ and make changes not excuses! You’ve not only decided to make the change, but also committed and followed through each and every day for 4 weeks! Make no mistake it’s an extraordinary achievement. I’m so proud of you! Congratulations! But, the best bit…… I’ve congratulated you already; but the most important acknowledgment needs to come from YOU. So many of us are too hard on ourselves. You need to take the time to befriend yourself, and really (I mean, really) take stock and feel proud of what you’ve done, and thank yourself for the special gift that you now can keep forever.

AND REMEMBER There are still a few important things to do… 1.

‘After’ Photos: Take your ‘after’ photo at the same time and in the same way you took your ‘before’ photo. And, now that you’ve gone a long way to creating your best body ever, it’s only natural to want to share it! I’d love to hear about your transformation on the forum, or you can submit you photo directly to me by going to the testimonials section in the members area!

2. ‘After’ body measurements and weight: So many of the BIG changes come in the form of measurements. When you add muscle to your frame, while your bodyweight may not decrease, a new shapely figure emerges, and this can be seen in inches lost in all of the right areas. Please do this process to really lock in and understand all the changes that have taken place over the last 4 weeks! http://www.emilyskye.com/members/testimonial

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Now what? Life after Emily Skye F.I.T. (Phase 1)! Emily Skye F.I.T. is a program designed to give you the tools and knowledge for the rest of your life - One that I truly hope is now filled with so many new possibilities for you. The person that’s looking back at you in the mirror isn’t the same one that stared back at you on day 1. The person you have become is capable of so much more. So, it’s only natural for you to wonder ‘what’s next?’ Well, the truth is there really is no end. Everything I provided you in this program is EXACTLY what I do on a regular basis to keep me in get rid of shape all year round. So, my advice is pretty simple… First, take stock of your achievement. Lock in the ‘win’ as fast as possible by taking ‘after’ photos and measurements as I outlined at the start of this section. Second, an extremely important part of the process is to allow adequate recovery and for you to recharge and get ready for your next goal. So, if you are feeling great keep going. However, this is also a perfect time to take a ‘recovery week’. During this time I suggest to: 1. Continue to eat five times per day as per the healthy eating guidelines I’ve outlined in Part 2. It’s ok during this time to throw in a ‘cheat meal’ or two and relax a little. 2. I suggest training only 2-3 times recovery week using either a Core or HIIT workout. 3. Enjoy time outdoors, or doing activities that allow you to create some space away from the gym and experience other things in life! Enjoy your new body and new attitude as much as you can. 4. Connect with the community and share your story. It’s time to give back. Share your new love of life and become a positive role model for others around you.

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Third, now you’ve finished one journey it’s time to start another! Whatever you do, don’t stop!

Why not check out Phase 2 of my Emily Skye F.I.T. Program? This is where the magic of a health and fitness lifestyle really starts to kick in. The more you continue to build upon the habits and new lifestyle you’ve created, the easier and easier everything becomes until it’s second nature. So, just like what you did at the start of the journey - Start at the beginning…. Look over the goal setting section, re-set your goals, and get going! Congratulations once again. I believe in you. Believe in yourself. And remember...

Love Emily

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, , , Don t ever believe you can t do something. If you have a dream you ve got to go for it not matter what other people think. Believe in yourself and know that you are more than capable of achieving it, and most importantly, believe that you deserve it. When people tell you that you , , , can t do something it s usually because they couldn' t do it themselves! Ignore negative people who put you down and make you feel inferior or inadequate. Surround yourself with people who believe in you and support you along your journey. , If you really want something, you ve got to do every-thing in your power to get it! Commit yourself to your dream, plan what needs to be done to achieve it, be consistent, dedicated and resilient. Pick yourself back up no matter how many times you fall and keep persevering until you reach your goal!

Be responsible for yourself, your life and your happiness. Your life is yours alone so rise up and , live it to the best of your ability and don t ever settle for being anything but your best!

X Emily Skye

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