Fit Challenge Les Mills

 

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  pfct hov

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MY FITNESS BASELINE trc your y our rsults

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 rlly. 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 K󰀭IN

HOW ARE YOU FEELING?

EN D󰀭OF󰀭C 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 K󰀭IN

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 D󰀭OF󰀭C 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 TO󰀭BACK 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

gt 24/7 motiv󰁀ion 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

14

 

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

16

 

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󰁯􀁯 󰁦󰁴 y󰁯󰁵r b󰁯󰁤y ad m󰁩󰁮d 󰁳 y󰁯󰁵 g󰁯 t󰁨󰁲o􀁵󰁧h t󰁨􀁩s j󰁯󰁵r􀁮􀁥y. I󰁦 󰁀 ay s􀁴󰁡g󰁥 y󰁯󰁵 fe o󰁶w l󰁭􀁥d, w󰁥 s􀁵󰁧g󰁥􀁳t y󰁯󰁵 t􀁡k t󰁩􀁭 o􀁵󰁴 ad t􀁲󰁹  s󰁨􀁯r􀁴 10-m󰁩󰁮u􀁴􀁥 m󰁥󰁤󰁀i󰁯󰁮. B󰁏󰁄Y󰁂󰁁L􀁁󰁎C󰁅 #81 M󰁥󰁤󰁀i󰁯󰁮 M󰁥󰁤󰁀i󰁯󰁮 i󰁳  g􀁲􀁥󰁀 p󰁬󰁡 t󰁯 s􀁴t.

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 205-2020

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.

19

 

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

20

 

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

22

 

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

23

 

WEEK TWO FINDING THE RIGHT ADVICE + SNACK SWAPPING

There’s There’ s an overwhelming amount of nutrition

A󰁳 y󰁯󰁵 b􀁲􀁩 m󰁯󰁲 󰁷􀁮􀁥s󰁳 t󰁯 y󰁯󰁵r 󰁀i y󰁯󰁵 m􀁡󰁹 󰁬􀁳o 󰁩󰁮d  l󰁰􀁦u󰁬 t󰁯 i􀁮󰁴r󰁯󰁤u  c󰁯󰁵p󰁬􀁥 o󰁦 s󰁨􀁯r􀁴 m󰁩󰁮d󰁦󰁵l􀁮􀁥s󰁳 s󰁥􀁳s󰁩􀁯n󰁳 t󰁯 y󰁯󰁵r w󰁥􀁥󰁬󰁹 r󰁯󰁵t󰁩󰁮. W󰁥 s􀁵󰁧g󰁥􀁳t y󰁯󰁵 s􀁴t wh L󰁥􀁳 l󰁬􀁳 n􀁤􀁦u󰁬󰁮󰁳􀁳 B󰁯󰁤y S󰁣a 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

24

 

WEEK TWO RECIPES A􀁤󰁤i p􀁲􀁯t󰁥􀁩n t󰁯 y󰁯󰁵r o󰁀s s󰁨􀁩􀁴􀁳 t  m􀁡􀁣r󰁯󰁮u􀁴󰁲i󰁥󰁮t󰁳 ad l󰁰􀁳 y󰁯󰁵 fe 􀁵􀁬l 󰁯󰁲 l󰁯. Y󰁯󰁵 ca p󰁩􀁣 u󰁰 p􀁲􀁯t󰁥􀁩n p󰁯􀁷d 󰁀 y󰁯󰁵r l󰁯􀁣󰁬 s􀁵􀁰mkt.

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  

Ir󰁥󰁤i󰁥󰁮t󰁳 k m󰁰 t󰁳, p􀁲􀁯t󰁥􀁩n p󰁯􀁷d, r􀁡􀁷 c􀁡􀁣󰁯 ad g􀁲􀁯d 󰁬􀁭o􀁮󰁤s m􀁡k t󰁨􀁩s s􀁮󰁡c󰁫 s􀁵􀁰 n􀁵󰁴ri󰁯󰁵s. Y󰁯󰁵 ca  

󰁩󰁮dy󰁯󰁵r 󰁬􀁬 o󰁦 s󰁥 ir󰁥󰁤i󰁥󰁮t󰁳 󰁀 l󰁯􀁣󰁬t s􀁵􀁰mkt o􀁲 󰁬󰁴h 󰁯􀁯d󰁳 s􀁴􀁯r󰁥.

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

.

.

2.

2.

3.

3.

4.

4.

5.

5.

WEDNESDAY

Y E L LO W F O O D S

GREEN FOODS

THURSDAY

.

.

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

.

.

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􀁡􀁶 p􀁲􀁯t󰁥􀁩n p󰁯􀁷d o􀁲 c󰁯􀁬l􀁡󰁧􀁮 c􀁲􀁥󰁭 󰁀 h󰁯􀁭 y󰁯󰁵 ca p󰁩􀁣  u󰁰 󰁀 y󰁯󰁵r l󰁯􀁣󰁬 s􀁵􀁰mkt.

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󰁯󰁴 󰁸󰁴􀁮󰁤 y󰁯󰁵r m󰁩󰁮d󰁦󰁵l􀁮􀁥s󰁳 b󰁥󰁹o􀁮󰁤 j􀁵􀁳t y󰁯󰁵r 󰁀i? Y󰁯󰁵 m󰁩󰁧h􀁴 k t󰁯 g󰁩􀁶 t   L󰁥􀁳 l󰁬􀁳 n􀁤􀁦u󰁬󰁮󰁳􀁳 L􀁡󰁢e T󰁨􀁯u􀁧􀁨t󰁳 s󰁥􀁳s󰁩􀁯n  g󰁯. T s󰁥 s󰁨􀁯r􀁴 m󰁩󰁮d󰁦󰁵l􀁮􀁥s󰁳 s󰁥􀁳s󰁩􀁯n󰁳 ca l󰁰 y󰁯󰁵 b􀁲􀁩 m󰁯󰁲 󰁯􀁣u󰁳 t󰁯 󰁬􀁬 󰁳􀁰󰁣󰁴s o󰁦 y󰁯󰁵r 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:

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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󰁳􀁥 t󰁨􀁩s p􀁡󰁧 󰁳  r󰁥􀁳o􀁵󰁲 󰁯󰁲 t  􀁵󰁴u􀁲􀁥 i󰁦 y󰁯󰁵  󰁶 fei o󰁦􀁦 t􀁲󰁡c󰁫 o􀁲 l󰁯􀁳t. R󰁥􀁭i􀁮󰁤 y󰁯󰁵r󰁳e o󰁦 w󰁨󰁀 t󰁨􀁩s p􀁲􀁯s󰁳 h􀁡􀁳 d󰁯󰁮 󰁯󰁲 y󰁯󰁵, 󰁭􀁯t󰁩􀁯n􀁡􀁬l􀁹, m󰁥󰁮t􀁡􀁬l􀁹 m󰁥󰁮t􀁡􀁬l􀁹 ad ps󰁩􀁣󰁬􀁬y. U󰁳􀁥  t󰁯 k󰁰 g􀁲􀁯w󰁩.

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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