Fit Challenge Les Mills
February 5, 2023 | Author: Anonymous | Category: N/A
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S IX-W E E K
C H A L L E N G E
FAST FIT W ITH
RA C H A E L
N E W S H A M
THE ULTIMATE WAY TO KICK START YOUR FITNESS AND BECOME UNSTOPPABLE. Rachael Newsham Les Mills Program Director
WELCOME Keen to fast track your fitness?
You can expect...
This six-week challenge will make it happen! • I’m Rach, and I’m all set to bring the hustle, coaching you through the Fast Fit Challenge.
A six-week beginner to intermediate level challenge
•
30 minutes a day and no equipment needed
•
4-5 workouts a week
•
Goal-setting and baseline fitness testing
mix of cardio, strength and mobility training to get you on track with exercise and boost your fitness.
•
Workout Workout modifications for all fitness levels
Combine these energetic workouts with healthy
•
Weekly emails, videos, tips and advice
eating and you’ll be feeling stronger, fitter and
•
Ongoing support and motivation from our
I created this challenge along with Dr. Jinger Gottschall. We use short doable workouts and a
private Facebook group group
faster in no time. •
Les Mills Fuel Reset – a guided journey to healthy nutrition and joyful eating.
This is the ultimate way to get amazing results without a huge time commitment. Let’s do it!
Rachael Newsham, Newsham, Les Mills Program Director Instagram: @rachael_newsham 3
LET’S GET STARTED you’v got this! FIRS T UP, TICK THESE OFF... .
Congratulate yourself for taking this first step, and read through this challenge pack
2. Watch the video: Goals and Fitness Testing with Dan Cohen 3. Do the fitness tests and ha have ve a go at setting your your own goals 4. Join our LES our LES MILLS+ Fitness Challenges (Official) Private Facebook Group, Group, it’s where you can access amazing motivation and support 5. Check out the Les Mills Fuel Reset info at the back of this pack. Watch the Les Mills Fuel week one video and get set to find the foods that work best for you 6. Try your first workout — you’ll fi find nd all of tthe he workouts listed in the right order in the Fast Fit Challenge section
TAKE THE FITNESS TESTS These baseline fitness tests should be done
BASELINE TEST #2
at the beginning and end of the challenge.
THE HOVER TEST
Yo You u can also do them midway through to monitor
Assume a hover position on your forearms
progress. Record your results on the next page.
with your hips lifted off the floor so that your body creates a straight line from head to toe. Start timing
BASELINE TEST #
and stop the timer when your hips lower and you’re
MILE 1.6KM WALKING TEST
no longer able to hold your back in a straight line.
Find a mile (.6km) flat walking track or neighborhood route and record the time it takes for you to walk the route. You can slow down and speed up as you wish, but the goal is to complete the mile as quickly as possible. When you reach the end, record your time to the nearest second, and then keep walking for a few minutes to cool down.
t pfct hov
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MY FITNESS BASELINE trc your y our rsults
P RE C H A L L E N G E
WEE K T H R EE
END OF C H AL L EN GE
H O V E R D U R AT I O N
H O V E R D U R AT I O N
H OV E R D U R AT I O N
WA L K I NG T E ST
WA L K IN G T E ST
WALKIN G T EST
C O M M EN TS H O W A R E YO U F E E L I N G ?
COMMENTS HOW AR E YOU FEELING?
C O M M E N TS H O W A R E Y O U F E E L I N G ?
MEASURES
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GOAL SETTING hmm... not rlly. Setting yourself goals and tracking achievements
IS WEIGHT LOSS A GOOD GOAL?
is a good way to stay motivated and achieve results.
It’s more important to track how you feel than what
WE RECOMMEND FOCUSING ON THREE GOALS . Creating a HABIT HABIT 2. Improving BASELINE FITNESS
the scales say. When you feel good physically and emotionally you keep at your healthy habits – and that’s when long term body changes happen. If you would like to weigh yourself, do it once a week, at the same time of day. But be aware that there are
3. Improving NUTRITION It’s important that your goals are SMART; Specific, Measurable, Achievable, Realistic
and Timebound.
lots of variables and what the scale says isn’t the best indicator of success. GET TO I T! Use the spaces on the next page to write your goals down. It’s also a good idea to share your goals with like-minded friends and family as this is shown to boost your chances of success. And remember to reflect regularly. Keep note of changes and achievements and think about what you want to work on in the week ahead. It’s a great way to stay focused on your overall goal.
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MY GOALS G O A L O N E E Creating fitness habits comes down to being consistent. When you stick with it exercise soon becomes as automatic
GOAL ONE: HABIT FORMATIO FORMATIONN MY GOAL IS TO:
as brushing your teeth. What positive fitness habits do you want to achieve? SMART goal examples: •
I am going to prioritize exercise and make time for four 30-minute workouts a week over the next six weeks.
•
I am going to get up early for the next next six weeks and do a workout before work.
•
I am going to to do at least least half of the recommended workouts for six weeks.
WEEK THREE C HEC KIN
HOW ARE YOU FEELING?
EN DOFC HALLEN GE
WHAT DID YOU ACHIEVE?
GOAL TWO The next step is to set a RESULT RESULTS S based goal. You can refer to your baseline fitness test results for this. SMART goal examples:
GOAL TWO: FITNESS RESULT RESULTSS MY GOAL IS TO:
•
I want to to shift shift my baseline hover test results from average to above average in six weeks.
G O A L T H R E E E If you’re investing in your fitness for six weeks you should
WEEK THREE C HEC KIN
HOW ARE YOU FEELING?
also think about making nutrition choices that will serve you well. We suggest that you make completing the Les Mills Fuel Reset program your number one nutrition goal. You can easily do this by following all the steps in the Les Mills Fuel Reset section.
EN DOFC HALLEN GE
WHAT DID YOU ACHIEVE?
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MAKING THE CHALLENGE WORK FOR YOU
The whole idea of doing a challenge is to stretch
WORKING OUT WITH NO EQUIPMENT
your comfort zone – that’s where the change
All of the workouts in this challenge can be done
happens! So try and give all the workouts a go. If you
without any equipment.
follow the workout plan exactly as specified you’ll do the optimal mix of cardio, strength, and flexibility/
If you do have some equipment and you want to use
mobility training – a mix of workouts that is backed
it, you can swap one of the Trainer Trainer Series workouts
by science and designed to maximize results.
for any 30-minute BODYPUMP™ workout.
If you need to modify, follow the guidelines on the
MODIFYING WORKOUTS
following pages.
If you need to, take options to modify intensity and
CHOOSING THE BEST WORK OUT TIME
impact, particularly during your cardio. Low-impact options will still give you a great workout. In fact,
Take control of your challenge by planning. Plan
when you’re loading and staying grounded you’re
ahead in a one-week block and schedule your
often getting higher muscle activation than if you
workouts in the same way you would an important
are doing jumps – so embrace it! Instead of high
meeting. The best time to do the workouts is
knee runs do marches, instead of jumps do a
whenever works best for you – as this will help you be consistent. Research does show that the
squat and a heel rise.
afternoon is the best time for strength training, so if that works for you make it happen. But if it’s easiest for you to do it as soon as you wake, that’s much better than putting it off till later in the day and then not doing it at all.
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D O I N G B A C K T TOBACK WORKOUTS
BODYCOMBAT LOVE
SWAPPING WORKOUTS
Worried the 30-minute workouts are not enough?
You’ll notice there are a lot of BODYCOMBAT™
You can swap out workouts for others that are the
30 minutes will give you a great workout. But if you
workouts featured in this challenge. BODYCO BODYCOMBAT MBAT
same duration and same style of training – check
want to keep going, you can choose the full length
is great because you build cardio fitness, increase
out the table below. Be sure to keep the same types
workout, or add in another short workout. However However,,
strength, improve agility, agility, and get an amazing core
of workouts on the same days of the week so you
HIIT workouts are an exception! HIIT is designed to
workout all at once. It also leaves you feeling fierce,
have sufficient recovery time between different
promote a different response in the body. The aim
strong and empowered. It can take a few workouts
types of training.
is to push yourself into the red zone, going as hard as you can so you don’t have any energy left in the
to find your feet, but stick with it as once you get hooked on BODYCOMBAT it’s life-changing! If, after
tank. If you’re doing HIIT and adding on extra it can
a couple of workouts you feel that BODYCOMBAT
be too much – and you risk overtraining. Your body
really isn’t your thing, you can try BODYATTACK™
needs rest to replenish and reset.
instead.
S K I P P I N G O R A D D I N G W O R K O U TS TS
PRACTICE MAKES PERFECT
If you’d like to add in a bonus workout or skip a
During this challenge you’ll get the opportunity to
workout, go for it. Do whatever it takes to stay motivated and feel good about your training.
do the same workout a couple of times. This is one of the best ways to get familiar with the workouts
CARDIO
STRENGTH
BO DY ATTACK
BODYPUMP
BODYCOMBAT
BODYBALANCE
BODYSTEP
LES MILLS CORE
RP M
LES MILLS BARRE
SH’BAM
TRAINER SERIES STRENGTH
THE TRIP TRAINER SERIES CARDIO
F L EX I BI L I T Y
H II T
and feel more confident about your training. You’ll
BODYBALANCE
LES MILLS GRIT
be amazed at how much you improve the second
LES MILLS STRETCH
L E S M I L L S S P R I N T
TRAINER SERIES FLEXIBILITY
time around!
Top tip from Rach: Before you go swapping things out willy-nilly willy-nilly,, I really suggest you give every workout a go at least once. Each workout has been hand-picked for the results it can deliver. Even if you think it’s not your thing, you might surprise yourself! 10
LOOKING AFTER YOUR BODY TAKING TIME TO REST
TRY LES MILLS WELLNESS
Try one of our favorite short sessions – you only
The positive adaptions born from exercise take
Calming practices such as breath training,
need five minutes!
place when your body is in recovery. So you must
meditation and yin yoga are the perfect
rest between workouts and have at least one rest
complement to your physical workouts. Start
day per week. Insufficient recovery can reduce the
experimenting with these different practices by
short three-part practice that will
effectiveness of your training.
adding one or two sessions to your weekly routine –
help you get to sleep quickly.
Of course, a rest day doesn’t mean you can’t leave the sofa! If you’re an active relaxer, gentle walks and
GUIDED SLEEP PRACTICE Join Diana Archer Mills for a
it can make a remarkable difference to your sense of wellbeing.
yoga sessions are all fantastic low key activities for
The LES MILLS WELLNESS sessions include:
your rest day.
YIN YOGA: Follow YOGA: Follow a full guided yoga journey or
Learn how to transition your
choose short yoga practices to center yourself at
mindset from the busyness of
STRETCH, STRETCH, STRETCH Stretching and/or and/or yoga sessions are a great way to improve flexibility, flexibility, help injury prevention, and leave you feeling calm and serene.
mind and open your heart. BREATH TRAINING: TRAINING: Explore breath techniques to increase energy, vitality and inner power. These sessions can help create clarity of mind, shift
sessions to your weekly schedule as much as you
anxiety, promote sleep, and so much more.
Flexibility sessions in the evening – research shows this can improve your recovery rate as well as your positive emotions and sleep quality.
the day to a state of calm.
any time of the day. These sessions will calm your
Feel free to add extra BODYBALANCE™ Flexibility like. It’s especially good to do the BODYBALANC BODYBALANCE E
WORK TO HOME STATE CHANGE
MEDITATION: Choose from various guided meditations and be guided to a state of peace
YOGA BRE AK In just five minutes you’ll move through five grounding yoga postures that you can use to center yourself at any time of day.
and wellbeing.
If you want to mix things up you might also like to check out some of the new LES MILLS STRETCH™ sessions. 11
JOIN THE CHALLENGE COMMUNITY
gt 24/7 motivion ad support
HOW OTHER PEOPLE CAN HELP MAXIMIZE YOUR RESULTS Science shows that you’re more likely to boost your fitness success when you’re part of a fitness community. Join the LES MILLS+ Challenges Official Facebook group and you’ll find all the info and updates you need to maximize results. You’ll unlock motivation, inspiration, and advice from fitness experts and home workout fans, and receive endless support on tap. It is a safe, positive, and encouraging space where you can really accelerate your fitness journey. — There’s There’ s no doubt some days will be tough, but if you keep at it you will be feeling amazing in six short weeks. Stay focused on your goals and remember, every workout is a win!
J O I N U S O N F A C E B O OK OK Search: LES MILLS+ Fitness Challenges (Official) Search:
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WORKOUT PLAN
FAST FIT
Here are all the awesome workouts you’ll do during the Fast Fit Challenge! If you follow the Fast Fit Ch allenge sequence on the LES MILLS™+ platform you’ll get served up every workout in the right order. It’s also a great idea to print this page and use it to tick off your progress – it will help you stay motivated and on track!
WITH RACHAEL NEWSHAM
Mark to complete
M O N D AY DAY 0 — BODYWEIGHT CONDITIONING
T U E S D AY DAY 02
DAY 09
4 TRAINER SERIES #14 K E W
DAY 29 — FLEXIBILITY
BODYBALANCE #85
5 FLEXIBILITY K E E W
S AT U R D AY
DAY 05 — CARDIO
DAY 06 — FLEXIBILITY
RACHAEL NEWSHAM
MARK NU’U-STEELE
TRAINER SERIES #16
TRAINER SERIES #14
DAY 6
DAY — FLEXIBILITY
DAY 2 — CARDIO
BODYCOMBAT BASE
JACKIE MILLS
BODYCOMBAT BASE
DAY 3
DAY 4 — FLEXIBILITY
BODYBALANCE TUTORIAL BEGINNER
REST
DAN COHEN
DAY 23 — BODYWEIGHT CONDITIONING
BEN MAIN
DAY 8 — CARDIO
DAY 9 — FLEXIBILITY
BODYATTACK #112 30MIN
BODYBALANCE BASE
DAY 20
REST
30MIN
DAY 24 — CARDIO
DAY 25 — FLEXIBILITY
BODYCOMBAT BODYCOMBA T #87 30MIN
MARK NU’U-STEELE
DAY 26
DAY 27
DAY 3 — CARDIO
DAY 32 — CARDIO
BODYCOMBAT BODYCOMBA T #80 30MIN
BODYCOMBAT BODYCOMBA T #80 30MIN
DAY 33
TRAINER SERIES #24
DAY 28
REST
DAY 34
REST
DAY 36 — FLEXIBILITY
DAY 37 — BODYWEIGHT CONDITIONING
DAY 38 — CARDIO
DAY 39 — CARDIO
AND KAYLAH-BLAYR 6 MARK TRAINER SERIES #01 K E E W
RACHAEL NEWSHAM
BODYCOMBAT BODYCOMBA T #87 30MIN
BODYATTACK #112 30MIN
TRAINER SERIES #05
REST
TRAINER SERIES #11
REST
LISA OSBORNE
DAY 2
or BODYBALANCE UNITED
TRAINER SERIES #08
TRAINER SERIES #01
DAY 30 — BODYWEIGHT CONDITIONING
DAY 07
REST
DAY 0 — CARDIO
DAY 7 — BODYWEIGHT CONDITIONING
REST
S U N DAY
REST
REST
3 30MIN K E E W
DAN COHEN
F R I DAY
TRAINER SERIES #02
BODYATTACK #112
DAY 22 — CARDIO
DAY 04
TRAINER SERIES #10
REST
2 RACHAEL NEWSHAM K TRAINER SERIES #11 E E W
DAY 5 — CARDIO
DAY 03 — CARDIO
T H U R S D AY
LISA OSBORNE
1 RACHAEL NEWSHAM K TRAINER SERIES #05 E E W
DAY 08 — BODYWEIGHT CONDITIONING
W E D N E S D AY
DAY 40
DAY 35
REST
DAY 4
REST
REST
REST
DAY 42
REST
REST
GET STRONGER WITH EQUIPMENT When you’re ready for your next challenge, we have challenge options that use equipment to help you to get stronger, faster. LES MILLS SMART TECH is beautifully designed, highly durable equipment used in BODYPUMP, LES MILLS GRIT, BODYBALANCE, and more.
SMARTBAR + WEIGHT SET
LES MILLS SMA RTSTEP
The official BODYPUMP barbell and weight
Step up your training with a dual purpose
system. The SMARTBAR ™ uses gator
cardio and strength platform designed
release technology for faster transitions
to aid foot placement and increase
and the weight plates double as ergonomic
muscle activation.
hand weights.
LES MILLS SMARTBAND
MB X MAT
Designed to deliver consistent
Get instant stability to strike
resistance and a flat band for comfort
challenging yoga poses and keep
and performance. Tone your abs, butt and legs with targeted resistance
anchored during dynamic exercise with this two-sided training mat. This is perfect
training during LES MILLS CORE,
for BODYBALANCE, LES MILLS CORE,
LES MILLS TONE, and more.
and more.
EXPLORE EQUIPMENT
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If you are injured we recommend consulting a medical professional before starting this Challenge. We don’t recommend starting this Challenge if you are pregnant. While exercising during pregnancy can be beneficial for you and your baby, pregnancy is not the time to strive for new fitness goals or increase exercise intensity. DISCLAIMER: You acknowledge and agree that your use of this Challenge is governed by the LES MILLS+ Terms of Use. Consult your physician or a medical professional before starting this Challenge and follow his or her advice. If you choose to exercise using this Challenge, you do so at your own risk and acknowledge that the exercises carry an inherent risk of physical injury, particularly if you have a history of health problems or any previous injuries. Do not follow this Challenge if you have a history of chest pain, knee, ankle, wrist, shoulder, joint, or spinal (back and neck) problems or injuries. Read and follow all safety guidance provided as part of the Challenge or on the LES MILLS+ platform.
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Les Mills Fuel
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Les Mills Fuel
How’s your relationship relationship with food going?
suggestions into your life. You do it in a way that
Have you ever explored the type of eating that
works for you — all with the goal to discover how you
works best for your body?
can feel healthier, happier and more energized.
This Les Mills Fuel Reset will help you experience
So results will vary. This reset is a very personal
the remarkable physical and emotional benefits that
experience. Everyone will get something different
come from fueling your body with food that serves
out of the next six weeks — and that’s the beauty
YOU best.
of it. The one thing we can be sure of … you’ll make
Our aim is not to tell you what you should and
friends with food and set patterns that feel great and bring you joy.
shouldn’t eat. Instead, we’re here to help bring awareness to what you’re eating. We’ll guide you to a better understanding of different types of food, so you can find out what foods make you feel good, happy, satisfied and energized. By adding intention to your nutrition you’ll start to feel much more in control of your energy levels and have a better understanding of your eating
Diana Archer Mills Mills Les Mills Creative Director
habits – which is key to your physical and emotional wellbeing. This is no quick fix diet! And you won’t be taught any magic tricks that you can use to instantly reach your goal. Instead, this is an experience where from week to week you find ways to implement
Bas Hollander Les Mills Education Director The content being provided is for information purposes only and should not be construed, in any manner, as dispensing medical advice. If you suffer from a medical condition, you should consult a healthcare practitioner before undertaking any sort of diet regimen or changing your nutrition plan. 17
WEEK ONE MACRONUTRIENTS AND FOOD JOURNALING
There are three main macronutrients that our bodies need to function properly — carbohydrates, proteins, and fats. Do you have a good handle on whether you’r you’re e getting the mix of macronutrients you need?
D’t g t l yr by ad md y g toh ts jry. I ay sg y fe ow ld, w sgt y tk t o ad t sr 10-mu mi. BYLC #81 Mi Mi i g p t st.
Carbohydrates 4 5 6 6 5 % OF OF Y O UR UR T OT OT AL AL C A LO LO R IE IE S *
0 3 3 5 % OF OF Y O UR UR T OT OT AL AL C A LO LO R IE IE S *
Fat 2 0 3 3 5% 5% O F Y OU OU R T OT OT AL AL C A LO LO R IE IE S *
Function
Function
Function
•
•
•
Energy
•
Carrier of fat-soluble vitamins Structural component of cells Other biological functions
Energy
Building blocks to grow, build + repair
Complex carbohydrates come from:
How is what you’re eating affecting your mental and
•
Vegetables
physical health? The best way to find out is to start
•
Fruit
•
tracking your food intake. This is where your food journal comes in.
Protein
•
Grains
•
Pasta
•
Bread
Be sure to watch the week one video. You’ll find out
•
more about what to expect over the next six weeks,
Simple carbohydrates come from:
freshen up on macronutrients and get set up for
•
Candy
success with your food journal.
•
Cookies
•
Animal-based protein sources:
Legumes and pulses
Soda
Meat
•
Poultry
Trans fat sources (advised to be
•
Fish
limited to less than % of your total intake)
•
Eggs
•
•
Dairy
•
Margarine
•
Fast/fried food
Plant-based protein sources include:
Baked goods
•
Beans
Saturated fats can be found in animal products such as:
•
Lentils
•
•
Nuts
Beef
•
Lamb
•
Pork
•
Seeds
•
Cream
•
Soy
•
Butter
•
Cheese
Unsaturated fats are the healthiest fats and can be found in: •
Avocados
•
Nuts and seeds
•
Oils
•
Fish like salmon, mackerel,tuna
*Dietary Guidelines for Americans 205-2020
Week Les Mills Fuel Reset
JOIN US ON FACEBOOK
Join the Les Mills Fuel Reset Facebook Group. This Group. This group is where you’ll find plenty of motivation and support, so make sure you’re part of the action! 18
Task One
Task Two
YOUR FOOD JOURNAL
IDENTIFY PATTERNS
SMALL CHANGE, BIG DIFFERENCE
Keep a journal of everything you eat and drink this
In the box below write down any patterns you notice
Review your food journal and think about where you
coming week. (We encourage you to keep it up for
over time. Both patterns that make you feel good, as
could make small changes. Often the small changes
the full six-week journey, as it will provide you with
well as patterns that don’t make you feel good.
can make a big difference. It could be as simple as stopping snacking on your children’s leftovers — it’s
some really interesting insights throughout the
amazing how many extra calories you can consume
process.) You You can use the table on the next page or use a digital journal option. Be sure to record how you felt mentally, emotionally emotionally,, and physically straight after a meal, as well as two hours after. Record as much detail as you can. Ask
PA T T E R NS
by eating leftover sandwich crusts! In the box below record one or a few small changes you plan to make over the next few weeks. At the end of the challenge you can record the difference you noticed.
yourself … How do you feel physically? Are you bloated? How do you feel emotionally? Did you
S M A L L C H A NG E S
notice any changes to your skin? Are you more tired than usual? This journal will provide you with a really good insight into your daily habits, and get you thinking about what small changes you can apply to better serve your body.
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YOUR FOOD JOURNAL Day
Time
Food / Drink
SATIETY LEVELS:
Satiety
How I Felt Immediately
S T I L L H U NG R Y
2 3 4 5
SATISFIED FULL STUFFED SICK
How I Felt Later
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YOUR FOOD JOURNAL Day
Time
Food / Drink
SATIETY LEVELS:
Satiety
How I Felt Immediately
S T I L L H U NG R Y
2 3 4 5
SATISFIED FULL STUFFED SICK
How I Felt Later
21
YOUR FOOD JOURNAL Day
Time
Food / Drink
SATIETY LEVELS:
Satiety
How I Felt Immediately
S T I L L H U NG R Y
2 3 4 5
SATISFIED FULL STUFFED SICK
How I Felt Later
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WEEK ONE RECIPES The Best Breakfast Ever
Falafel Burgers
K.G’s Vegetable Bread
by Jackie Mills
by Bevan James + Jo Eyles
by Kylie Gates
Ingredients
Ingredients
Dry ingredients
Toast Toa st (this is exceptiona exceptionall with GF seed loaf)
400g can chickpeas (rinsed and drained)
Avocado
small red onion
½ cup coconut flour cup of arrowroot
Sauerkraut
garlic clove
tsp bicarb of soda
2 poached eggs
A handful of parsley
tsp baking powder
tsp ground cumin Method
tsp ground coriander
cup pumpkin seeds Salt
Put your toast on the bottom, avo next, then sauerkraut, and egg on top.
½ tsp of chili powder (optional)
Wet ingredients
2 Tbsp flour
“This tastes delicious and has all the nutritional things I need for hours.”
2 Tbsp sunflower oil
2 Tbsp apple cider vinegar ½ cups of grated broccoli
Warmed pita breads to serve with tomato salsa and salad.
½ cup goats cheese 6 eggs
— Jackie Mills
Method
It’s easy! Drain chickpeas and pat dry. Put them into a
Method
blender with red onion, garlic, parsley, cumin, coriander, chili powder (optional), flour and a pinch of salt. Blitz it up until fairly smooth. Have a taste (a squeeze of lemon juice is a nice addition here). The consistency should be not too sticky – you may need to add a little more flour so that you can then shape into four patties (or lots of small patties). Pop into the fridge to set slightly (about 30 minutes). Heat 2 Tbsp of oil in non-stick fry pan. Fry the falafel until golden brown on each side.
Mix the dry ingredients well. Then mix the wet ingredients well. Mix the wet into the dry, stirring to mix well until all the wet mixture is used. Line a tin with greaseproof paper and spoon the mixture into the tin. You can add a few extra pumpkin seeds to the top if you like. Cook at 70°C for 45 minutes. Turn the tin half way through the cooking time. “This is super healthy and makes a great snack!” — Kylie Gates
Serve in pita breads with salsa, lettuce and any other fillings you like in a burger – a little garlic aioli is great! “Tasty, quick, healthy and easy! A true favorite!” — Bevan + Jo 23
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WEEK TWO FINDING THE RIGHT ADVICE + SNACK SWAPPING
There’s There’ s an overwhelming amount of nutrition
A y b m s t yr i y m o d lu t iru cp o sr mdls ssn t yr w rt. W sgt y st wh L l nu By Sa 1
Task One O ne
Task Two
advice out there, and it’s certainly not all created equally! Following the nutrition guidelines of a global
This week we want you to find the healthy nutrition
One of the most common habits people experience
authority such as the World Health Organization is a
guidelines for your country or region, read them
is unconscious snacking. Or in other words; not
great place to start. There are also healthy nutrition
through and think about what change you could
knowing what we are really putting into our bodies
guidelines for most countries, which can be helpful
make that aligns with the overarching themes
so we end up eating more than we need. Chances
as they are based on culture and what’s common to
around healthy eating.
are, you may be choosing snacks that don’t satisfy
eat in your region. Watch the week two video. You’ll find tips about how
your needs or make you feel good. There may be Record a change you could incorporate in your diet that helps you on your journey.
to find the recommendations that work best for you. Plus there’s added snack inspiration too!
MY CHANGE IS:
other options that will leave you feeling fulfilled and happy. This week choose two snacks that you think you could replace for healthier alternatives and record them below.
CURRENT SNACK #1
H E A L T H I E R A L T E R N A T I VE # 1
CURRENT SNACK #2
H E A L T H I E R A L T E R N A T I VE # 2
Week 2 Les Mills Fuel Reset
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WEEK TWO RECIPES Ai ptn t yr os s t mruit ad l y fe l l. Y ca p u ptn pd yr l smkt.
Sugar-free Macaroons
Choco Berry Fudge Balls
by Des Helu
by Kaylah-Blayr Fitzsimons-Nu’u
Ingredients
Ingredients
35g rolled oats
2 large egg whites (room temperature)
500g pumpkin
50g egg whites (optional)
1 tsp stevia sweetener
00g protein powder
30g (or one scoop) protein powder
½ tsp vanilla extract
00g strawberries
00g berries
½ cups (90g) unsweetened coconut flakes
40g raw cacao
5g peanut butter
3 ounces (85g) dark chocolate, chopped
50g hemp hearts
tsp coconut oil
30g ground almonds
Proats (Protein Oats) by Khemani Chatly Ingredients
Method
Add oats and water in a pot and place to boil over stove. Once it starts to simmer, lower the heat and add in egg whites while stirring super well. When it is well mixed and cooked add in protein powder and stir once again. Add in any toppings you fancy. “This is my go-to breakfast because I have the biggest sweet tooth! I feel like I am eating dessert every morning – and I am being adequately fueled to teach my classes. It’s super quick and delicious!” — Khemani Chatly
Irit k m t, ptn pd, r c ad gd os mk ts sc s nris. Y ca
dyr o s irit lt smkt o h d sr.
25ml almond milk Method
00g dark chocolate
Preheat the oven to 80°C. Line a baking sheet with parchment paper and set aside. Put the egg whites in a large mixing bowl and add the stevia and vanilla. Beat with an electric mixer until the egg whites are opaque and stiff peaks form when you lift the beater straight up. Gently fold the coconut into the egg whites with a rubber spatula.
½ Tbsp apple cider vinegar
Use an ice cream scoop or soup spoon to make balls about the size of a walnut and drop them on the baking sheet. Bake for 5 minutes until golden brown.
hearts, raw cacao, vanilla, apple cider vinegar and half of the almond milk in a bowl until it becomes a smooth dough. Add the chocolate, strawberries and the remainder of the milk. Mix it all up. Roll the dough into small balls.
Put the chocolate in a small saucepan and cook over low heat, stirring constantly until chocolate is ¾ melted. Remove from heat, add coconut oil, and continue to stir until chocolate has melted. Gently pick up the macaroons by the top and dip the bottom in the chocolate. Chill until the chocolate has set. “We love making these at our house. They are super fun to make and even more fun to eat. The kids love it!” — Des Helu
½ tsp vanilla extract Method
Mix up the pumpkin, protein, ground almonds, hemp
“This snack is very easy to prepare and take on the go. It gives me the fuel that I need to be able to teach my classes.” — Kaylah-Blayr Fitzsimons-Nu’u
25
WEEK THREE MICRONUTRIENTS
Vitamins and minerals are what we call
Task One
Task Two
micronutrients. They are vital for our survival, but our body doesn’t make sufficient quantities, so it’s
Think about all the different colored foods you can
At the end of each day reflect on how color-packed
important that we get a balance of micronutrients
eat. Write down as many nutritious foods you have
your eating was and record below.
from our food. Different vitamins and minerals come
access to in each color group and aim to eat them all
from different types of food groups. And a fun way
this week.
to ensure you get the variety you need is to eat a
Super colorful (all 6 color groups) Colorful (3-5 color groups)
colorful array of foods. THINK: Eat the rainbow! Not very colorful (2 or less color grou groups) ps) Watch the week three video. It’s where you’ll discover lots of easy to digest information about where to find the vitamins and minerals your body needs.
Week 3 Les Mills Fuel Reset
HOW COLORFUL?
RE D FOODS
ORAN GE FOOD S
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2.
2.
3.
3.
4.
4.
5.
5.
WEDNESDAY
Y E L LO W F O O D S
GREEN FOODS
THURSDAY
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2.
2.
3.
3.
4.
4.
5.
5.
B L U E P U R P L E FO FO O D S
W H I T E B R O W N FO FO O D S
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2.
2.
3. 4.
3. 4.
5.
5.
MONDAY
TUESDAY
FRIDAY
SATURDAY
SUNDAY
26
WEEK THREE RECIPES Red Pepper Sauce with Cauliflower Rice
Peanut Tofu and Noodle Salad
by Vili Fifita
by Phillip Mills
by Grace Stevens
Ingredients
Ingredients
Ingredients
medium raw beetroot
A jar of red peppers
Firm tofu (about half a pack)
can raw sprouted chickpeas
2 Tbsp balsamic
Noodles (any kind you have, udon, rice, soba, etc.)
2 Tbsp tahini
Cauliflower rice ingredients:
Tbsp cold pressed olive oil
Cauliflower
Salad ingredients (I like mesclun, coriander, parsley, cucumber, carrot, onion and capsicum capsicum))
Juice of large lemon
½ red onion
large garlic clove
Tbsp olive oil
Himalayan salt to taste
cup arborio/risotto rice
Beet Hummus
Olive oil Peanut butter Maple syrup or agave Soy sauce
4 cups vegetable or chicken stock Method
“I love the flavors of these individual ingredients – and when you mix them together all these individual ingredients taste even better. It’s really quick to make and you can easily pop it in a container for a quick snack.”
Lime or lemon juice Chili powder (optional)
Pepper and salt to taste
Put all the ingredients into a blender and mix everything until smooth. Then transfer the hummus to a bowl. Serve with healthy crackers, pieces of avocado, red onion, cucumber or tomato.
— Vili Fifita
Method
Method
To make the sauce: Blend together the jar of red peppers and the balsamic. To make the cauliflower rice: Either finely chop or blitz cauliflower in a blender until it looks like rice. Set aside. In a large sauté pan put finely chopped red onion and olive oil. Brown the onion and then add rice and gently fry, making sure the rice doesn’t burn. Add vegetable or chicken stock to the pan gradually – about a cup at a time. Stir consistently to avoid any sticking to the bottom of the pan. When the liquid is gone, add the next cup of stock. Keep doing this until the risotto is soft and palatable. Add the cauliflower now and cook for a further 5-0 minutes until the texture is consistent, without any hard bits. Add salt and pepper to taste, and serve covered in the red pepper sauce. Yum! “We have this family favorite as a family meal almost every week. All of my grandkids, who are rather fussy eaters, enjoy it. I am always sure to add extra sauce as it is so delicious!”
— Phillip Mills
Chop tofu into small cubes, press water out with a paper towel and lightly coat in olive oi l and soy sauce. Bake in oven at around 80°C until golden brown, crispy on outside and soft in the middle. Cook a handful of noodles according to packet directions. Drain and cool. In a new pot, combine roughly tsp of peanut butter, tsp of maple syrup, tsp of soy sauce and tsp of lime or lemon juice with a dash of hot water (you can adjust these amounts to your personal taste and add chili if you like heat). Bring to simmer and wait for it to thicken slightly. Chop, dice or grate salad ingredients. Combine salad, noodles and tofu and pour the peanut sauce over the top. Enjoy! Top tip: If you want a more warming meal, simply bake some broccoli with the tofu and have broccoli instead of salad. “This is super yummy, filling and nourishing without feeling heavy in your stomach. You can have it on the go for lunch or dinner, and it can easily be changed depending on what you have in the fridge or pantry.” — Grace Stevens
27
WEEK FOUR ADDED SUGAR
A different name for carbohydrates is sugars.
Watch the week four video. You’ll discover the
Ta Table ble sugar (sucrose) sits within the carbohydrate
surprising places sugar hides and how you can
macronutrient group and is added to food to make
satisfy your sweet tooth in the healthiest ways.
it taste sweeter (added sugar).
small changes you can make that will minimize your added sugar intake and write them in the chart
and soda (and many other surprising places). It’s
below. Perhaps it’s switching your coffee with sugar
considered ‘empty calories’ as it provides only
for coffee with oat milk? (It’s just as delicious!) Or
calories or energy to the body, not much more. Other carbohydrates from fruits, veggies, grains,
swapping your favorite mayonnaise or spread for a low-sugar alternative?
etc. provide energy along with other nutrients (like vitamins, minerals, and fiber), which makes them
MEALS SNACKS IN MY CURRENT DIET THAT FEATURE ADDED SUGAR
much more valuable.
ketchup, sauces, canned foods, dried fruits, packaged meals, alcohol. You can spot it when you read nutritional labels and see words such as; sugar, corn syrup, sucrose, and fructose.
DID YOU KNOW... A glass of wine can contain more than a teaspoon of added sugar. And there can be one teaspoon of added sugar in every tablespoon of ketchup.
Become a sugar detective and identify where added sugar is sneaking into your diet. Then think about
Added sugar is found in things like cookies, candy,
Added sugar is disguised in all sorts of places;
Task
Week 4 Les Mills Fuel Reset
HEALTHIER ALTERNATIVES
28
WEEK FOUR RECIPES Chocolate Berry Mousse
Healthy Quick Smoothie Bowl
Vegan Banana Bread
by Ben Main
by Mark Nu’u-Steele
by Khiran Huston
Ingredients
Ingredients
Ingredients
scoop of protein powder
3 avocados
4 medium ripe bananas
banana
cup coconut cream
¼ cup vegetable oil
Water or oat milk
200g strawberries
¼ cup almond milk or any unsweetened non-dairy milk
Ice cubes (lots)
200g blueberries
To garnish: mixed berries, granola, coconut shavings, cacao nibs
40g chocolate protein powder 30g collagen creamer Tbsp raw cacao
Tbsp agave
I y d’t h ptn pd o cl c h y ca p u yr l smkt.
2 tsp pure vanilla extract 2 cups flour of your choice 2 tsp cinnamon
Method
tsp cinnamon
tsp baking soda
There is an art to making a good smoothie, here’s the secret... Put ice in a blender until it’s 80% full. Then add 20% of either water or oat milk. Add the scoop of protein powder and the banana and blend. The trick is to blend it thoroughly, then stop blending and give the blender a good shake. Then blend it again. Keep blending until you hear the blender make the satisfying RRRRRGRRRR RRRRRGRRRRGRRR-so GRRR-sound. und. Put the smoothie in a bowl and garnish as you please — I go for a little bit of everything!
Stevia to taste
½ tsp salt
“I love this because it’s easy to make and it tastes like a dessert. Plus it’s packed with good nutritious things!”
— Ben Main
Sliced banana, for topping
Method Put all the ingredients (except the strawberries) in a bowl and mix it all together. Then, drown the strawberries into the mousse. Let it all set in the fridge for at least two hours. “I love this recipe because it tastes great! It’s perfect when I need a sweet treat if I am eating well.” — Mark Nu’u Steele
Method Preheat oven to 80°C. In a large mixing bowl, roughly mash the bananas. Add the agave, oil, vanilla, and almond milk, and whisk to incorporate. Mix in the flour, baking soda, salt and cinnamon and stir un til combined. Do not over mix, or the banana bread can come out dense! Transfer the batter to your prepared pan, and top with the extra banana slices. Bake for about 35 minutes, then cover with foil a nd bake for 0-5 minutes longer, until a toothpick inserted in the center comes out with just a couple crumbs. “I love this for breakfast with coconut yoghurt and fruit, or as a snack or even lunch. And if I ever have any left over it freezes well too.” — Khiran Huston
29
WEEK FIVE DIETS + MINDFUL EATING
Whatever your goal; losing weight, gaining weight,
Watch the week five video. You’ll learn the truth
eating healthier, feeling more energetic… the best
about dieting and get some great advice on how
HOW TO MAKE MINDFUL EATING WORK FOR YOU
diet is a diet that gives you all the nutrients your
mindful eating can be a much better approach.
•
body needs, AND one that works for you in the
Engage all of your senses. Look at yo your ur food, food, smell it, enjoy the feel of e ating and the taste.
long run.
•
Only focus on the m meal eal in front of you.
While there is a multitude of diet plans out
•
Check-in with your emotions while you’re
there, following a strict diet is difficult, and often
eating. Try to notice your feelings and not judge
ineffective.
yourself. Is there guilt? Is the meal making you feel better about something?
Success comes when you don’t feel like you’re
•
restricting yourself too much, and your diet
become a ritual rather than a chore?
realistically fits with your lifestyle. This is why a soft •
approach where you implement small change is key. In time, these small shifts in the right direction will
Something that can really help is becoming more present when you eat. This is called mindful eating.
Think about about where where your your food food has co come me from from and be thankful for having food to nourish your body.
Week 5 Les Mills Fuel Reset
•
create a big difference.
Try to slow slow down, chew more. more. Can y your our meal
Notice when you are satisfied.
Task Put your mindful eating into practice and keep a mindful eating journal during the week ahead. Start meals with the intention to be more mindful. Then
W n yr mdls bo jt yr i? Y mh k t g t L l nu Le Tut ssn g. T s sr mdls ssn ca l y b m u t s o yr f.
after your meal, write down what you have eaten and what you noticed while you ate — physically and emotionally.. You can use the mindful eating journal emotionally on the following pages.
30
YOUR MINDFUL EATING EA TING JOURNAL DAY
TIME
DE SC RI PTI ON OF FOO D
H OW MI NDFU L WERE YOU?
Use a scale of to 5, where = not at all mindful and 5 = very mindful
WHAT DID YOU NOTICE WHILE YOU ATE?
What did you see? What did you smell? What flavors/ tastes did you experience? What was your emotional state pre and post-meal? Did you feel fuller faster?
WHAT CAN YOU FOCUS ON NEXT TIME YOU PRACTICE MINDFUL EATING?
31
YOUR MINDFUL EATING EA TING JOURNAL DAY
TIME
DE SC RI PTI ON OF FOO D
H OW MI NDFU L WERE YOU?
Use a scale of to 5, where = not at all mindful and 5 = very mindful
WHAT DID YOU NOTICE WHILE YOU ATE?
What did you see? What did you smell? What flavors/ tastes did you experience? What was your emotional state pre and post-meal? Did you feel fuller faster?
WHAT CAN YOU FOCUS ON NEXT TIME YOU PRACTICE MINDFUL EATING?
32
YOUR MINDFUL EATING EA TING JOURNAL DAY
TIME
DE SC RI PTI ON OF FOO D
H OW MI NDFU L WERE YOU?
Use a scale of to 5, where = not at all mindful and 5 = very mindful
WHAT DID YOU NOTICE WHILE YOU ATE?
What did you see? What did you smell? What flavors/ tastes did you experience? What was your emotional state pre and post-meal? Did you feel fuller faster?
WHAT CAN YOU FOCUS ON NEXT TIME YOU PRACTICE MINDFUL EATING?
33
YOUR MINDFUL EATING EA TING JOURNAL DAY
TIME
DE SC RI PTI ON OF FOO D
H OW MI NDFU L WERE YOU?
Use a scale of to 5, where = not at all mindful and 5 = very mindful
WHAT DID YOU NOTICE WHILE YOU ATE?
What did you see? What did you smell? What flavors/ tastes did you experience? What was your emotional state pre and post-meal? Did you feel fuller faster?
WHAT CAN YOU FOCUS ON NEXT TIME YOU PRACTICE MINDFUL EATING?
34
WEEK FIVE RECIPES Jackfruit Nachos
Banana Berry Cacao Ice Cream
Homemade Oven Hangi
by Kelly MacDonald
by Kayla Atkins-Gordine Atkins-Gordine
by Dannielle Lally
Ingredients
Ingredients
Ingredients
Tbsp coconut oil
2 frozen bananas
cabbage
tsp ground cinnamon
300g frozen berries
250g kumara
tsp cumin seeds
2 cups frozen spinach
250g pumpkin
2 tsp chipotle tabasco
2 Tbsp raw cacao
250g potatoes
Tbsp apple cider vinegar
Plant milk (to create desired consistency)
tray of chicken (drumsticks or thighs) tray of pork (slices or chops)
4 Tbsp BBQ sauce (GF preferable) 200g chopped tomatoes
Method
tray of lamb (shoulder)
2 x 400g cans young jackfruit in salted water
Blend for a long time in a powerful blender. Serve with some granola sprinkles, a chunk of sugar-free dark chocolate and a dollop of coconut yoghurt.
Method
Method Put onion and spice in your pan. Cook until brown then add the sauces, tomato and jackfruit. Simmer for 20 minutes until the water has reduced. Add to corn chips (GF preferably), top with homemade guacamole, nutritional yeast and coconut yoghurt. “It’s so easy, and it just tastes so delicious!” — Kelly MacDonald
“I have a sweet tooth and love cacao/chocolate. cacao/chocolate. This is a goto dessert or snack because it’s quick and easy to make, full of goodness, and you can get creative with toppings!”
— Kayla Atkins-Gordine
Cover the bottom of a deep roasting dish with foil. Place a flat layer of cabbage leaves. Evenly place chicken, pork and lamb on cabbage. Cut and peel the kumara, pumpkin and potatoes and layer on top of the meat. Drizzle ¼ cup of water over the top. This will help the food steam (be careful not to add too much as you don’t want the food sitting in a pool of water). Season with salt and pepper. Place another flat layer of remaining cabbage leaves. Seal the roasting dish with foil, pinching at the corners to enclose all the kai (food). Bake at 220°C for one hour, and then reduce to 80°C for another two hours. “The hangi is a traditional Maori method of cooking in the ground. This recipe is adapted for modern lifestyles by using the oven. It makes use of everyday ingredients and can be easily substituted for whatever you have in your fridge. It’s a simple and healthy dish to be shared with the entire whanau (family).” — Dannielle Lally
35
WEEK SIX BEING PREPARED
Spontaneity is cool and brings joy into your eating.
Task One
Task Two
But feeling unprepared can bring stress, lack of options, and result in eating things that don’t serve
Think about the things that catch you off guard and
Now’s Now’ s your chance to de sign a battle plan and come
us well. This is why it’s awesome to do some food
make it hard for you to stick to your goals during the
up with some possible ways to deal with these
planning and think ahead about how you’re going
week. It might be a business lunch? Or maybe it’s
struggles. Part of your plan could be food prepping.
to fuel your body. You might be the type of person
the tempting snacks at the gas station? Or perhaps
Be as specific as you can here, and consider what
who wants to cook and store every meal for the rest
it’s the rushed mornings getting the kids ready?
will you prep and when will you prep it. Your battle
of the year, or you could simply want to have a few
Think about what challenges you face and list them:
plan might also consist of not buying anything that
options on hand for when you need a quick, easy and healthy meal. Either way, spending a little extra time on food preparation will help you feel in control. Watch the week six video. This video is jam-packed with lots of tips that will help set you up for a lifetime of healthy and joyful eating.
Week 6 Les Mills Fuel Reset
will not serve your body. Essentially, Essentially, you need to YOUR CHALLENGES:
think about what actions will keep you on track and help you refocus if you have some struggles. And don’t worry if you don’t get it right the first time. You can always change your plan or approach. YOUR BATTLE PLAN:
36
REFLECTION We hope you are really proud of yourself for taking on this Les Mills Fuel Reset. It’s hard to change habits we have practiced for years on end, but with patience and persistence, anything is possible. You’ve You’ ve undoubtedly learned some key things about yourself and your relationship with food — so don’t stop now! Keep moving and learning. Remember, every day is going to be different, so if one day is less than ideal, don’t beat yourself up, learn from it. This is your page to reflect on what your relationship with food has been like in the past, what it is now, and how it can be moving forward. Here you can document for yourself what your unconscious habits around food were, what you have learned through this process about how you are inclined to use food, and most importantly what works best for you nutritionally. Think about what makes you feel amazing.
U ts p ro t u i y fei o tc o lt. Ri yre o w ts ps h d y, tnl, mtl mtl ad psy. U t k gw.
37
WEEK SIX RECIPES Danish Power Breakfast
Baked Protein Oat Loaf
Pickled Onion (or whatever you want to pickle)
by Glen Ostergaard
by Denice Burr
by Chris Richardson
Ingredients
Ingredients
Ingredients
½ cup rolled oats
00g plain fat-free Greek-style yoghurt
large red onion
½ - cup whole milk/oat milk/rice milk
25g vanilla whey powder
Vinegar of your choice
scoop whey protein powder (vanilla is best)
50g unsweetened applesauce
Water
½ banana, chopped
egg
Salt
A handful of dried raisins
40g steel cut oats
Optional: Sweetener (stevia or honey)
50g grated courgette/ courgette/zucchini zucchini
Method
Method Soak oats in milk for 30 minutes until it’s sludgy. Mix in protein powder, adding more milk if it’s too solid. Add fruit and eat. “The Danes eat cold oats for breakfast with milk, just look how big and strong the vikings were! I love this breakfast so much I often eat it in the evening too. I will have oats at night time if I know I a m getting up early for a run or a ride.” — Glen Ostergaard
Method Combine oats with courgette and leave for 0 minutes. Mix all ingredients together and pour into a greased loaf tin. Cook at 200°C for approximately 30 minutes.
“This is quick, easy and tasty. It can be eaten hot or cold – I love it warm with yoghurt on the side! From this basic recipe you can add any berries or other fruits you like. And don’t worry about the courgette – you won’t taste it!”
— Denice Burr
Slice the onion and place it into a container. Use a 50/50 ratio of vinegar and water to cover the onion slices. Season with some salt and the sweetener (if you wish). Allow it to sit for at least 20 minutes before eating it. You can do this with many other foods. Some of my favorites are carrots, cucumbers and capsicum. You can always add some chili if you like heat too! “It’s quick. It’s simple. And it’s a great way to add some spice to your life.” — Chris Richardson
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