Fit Sneak Peek

2

Welcome...

ram on e-da to Emily Skye’s F.I.T. prog

y Sneak Peek

ARE YOU READY TO GET F.I.T. & HEALTHY?

2

3

How will Emily Skye F.I.T. get you there? My new Emily Skye F.I.T. program works by combining: 1. The Emily Skye F.I.T. training method – all new unique workouts and unique movements designed especially with the needs of women in mind.

2. Advanced

‘back to basics’ nutrition strategies that allow you to satisfy your sweet tooth without compromising results.

ters

- Meat Ea

F.I.T. Chia Pudding

PHASE 1

SERVES 1 INGREDIENTS • 15g (0.5 oz.) chia seeds • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 30g (1.1 oz.) protein powder (whey, or vegan friendly), flavour of choice Optional • Stevia, to sweeten • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • Cinnamon • 10 almonds • 1/2 cup (75g/2.6 oz.) fresh or frozen berries DIRECTIONS Mix the ingredients together in a smaller bowl or container. Stir until well combined and store covered in the fridge for at least 20 minutes (can be left to set overnight). Serve with almonds, berries and sprinkle with cinnamon. NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning.

1

35

19

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

The recommended meals for the 4 weeks are mostly made up of the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural garnishes. These foods provide a steady flow of nutrients that help boost your metabolism and release stored body fat so it can be burnt off as fuel. These are the foods and meals that I recommend and that get the best results for me. You may feel hungry or have low energy for the first few days - this is normal. Your body is adjusting to burning off stored body fat as energy. You might be wondering why my program is about ‘back to basics’. The reason I recommend these foods is because they are in their cleanest and simplest form. Eliminating additives (i.e. sauces or manufactured/processed products) is one of the best things you can do for yourself nutritionally.

Quads r foot Hold you r leg & push you you back untiletch str it l fee through . your quad

General Guidelines

Buy Organic! Try to buy organic food whenever possible. It si worth spending extra money on organic - here’s is why: Toxins are terrible for you. They are found in many mass produced foods and can mess up your endocrine system and metabolism, increasing your body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS and heart disease.

MEAT

BREAKFAST

SNACK

LUNCH

SNACK

Day 19

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

Kerala Green Fish Curry with Steamed Vegetables

F.I.T. Mini Omelettes

DINNER Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

Black Bean and Lentil Salad

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

Palak Tempeh in Spinach Curry with Brown Rice

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

Crispy Cajun Chickpea Cakes with Vegan Guacamole

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 19

F.I.T. Chia Pudding

Black Bean and Lentil Salad

Palak Tempeh in Spinach Curry with Brown Rice

F.I.T. Protein Muffins (vegan)

Crispy Cajun Chickpea Cakes with Vegan Guacamole

Vegetables

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

CORE BASED HOME/GYM WORKOUT - BEGINNER & ADVANCED Equipment required: Mat, kettlebell.

Fruits and Berries

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

Hips / Quads

Nuts

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

While keeping your body upright put one knee out in front & push your hips forward until you feel it stretch through your hip & quad

• V sit-ups x 15 reps x 3 sets - Only 30 secs rest between sets here • Push-ups x 10 – slow tempo (5 secs down, 5 secs up) - Drop to modified push-ups if necessary - Repeat x 4 sets • Superman hold - 10 secs hold, 10 secs rest - Repeat x 6 sets • Kettlebell sumo deadlift - 8 reps x 4 sets • Wide knee sit-ups - 20 reps x 3 sets • Cool down and stretch

Meat and Fish

Meat and fish are a source of complete protein and good fats essential for brain and organ function. Protein is an important part of any sort of nutritional plan as our bodies thrive on it. Our muscles are created from it and our skin, nails, hair and teeth reap the benefits from it. Protein is also crucial for energy stores and helps to ensure our bodies can work at optimum efficiency. Protein makes up approximately 16% of the body’s total weight. Our bodies do not have the ability to produce all protein by themselves so we must obtain it from food sources like meat and fish.

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

25

106 136

ARE YOU READY TO GET F.I.T. & HEALTHY?

3

4

What people are saying about the F.I.T. program... In a recent survey the positive response was overwhelming. Please read what these happy customers think about the F.I.T. program.

I’ve already lost 5lbs and I’m only on day 11. The food tastes good and the exercises are not too difficult to perform. I’m very happy so far and am excited for the 2nd phase.

Recipes are yummy and the program is very detailed. I also like how it has 3 phases and continues the program after 4 weeks. I have never EVER seen a diet and workout plan that is not only simple but immediately effective in producing results - I am amazed at how well my body is responding to everything!

I love the fact that you provide detailed information (i.e. videos and descriptions) and the option for home or gym workout. It is portable and very accessible.

I really enjoy that there are workouts and a meal plan included in your F.I.T. Plan. I think it is awesome! I also like that there are meat, veggie and vegan meal plans. It was all for a very decent price too. I think the value far exceeds the price I paid for the plan and I am already seeing results only after just completing week 1. I am very happy with this plan.

All the information included is wonderful, I also like that you’re doing it in phases as well so you switch it up and our bodies don’t get used to the same thing over and over again, which, is a problem I’ve had before with other programs.

The four week plans make success feel more achievable. It’s not so daunting as a 12 week program and the food is so much better than other programs I have tried.

ARE YOU READY TO GET F.I.T. & HEALTHY?

4

5

What’s included in the full Emily Skye F.I.T. program? • A complete 4-week meal & exercise plan • Exercise video tutorials • Motivational videos • Recipes for meat eaters, vegetarians and vegans • Weekly itemised shopping lists • Supplement guide • Online support forum

Vegan

an/ - Vegetari

MEAL PLANS - Meat Eaters

F.I.T. Chia Pudding SERVES 1 INGREDIENTS • 15g (0.5 oz.) chia seeds • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 30g (1.1 oz.) protein powder (whey, or vegan friendly), flavour of choice Optional • Stevia, to sweeten • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • Cinnamon • 10 almonds • 1/2 cup (75g/2.6 oz.) fresh or frozen berries

ping the 4 weeks of shop I have broken upit simple! for you to make

hing you need for list it tells you everyt shop In each shopping go to the grocery You will need to the entire week. some of the food of times a week for are best at least a couple and berries as they bles vegeta green such as fresh. when

•

WEEK 1

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1

F.I.T. Chia Pudding

2 Hard-boiled Eggs and Vegetable Sticks

Smoked Salmon with Mixed Salad

Yoghurt and Berry Delight

Spinach and Mushroom Frittata with Carrot and Kale Salad

DAY 2

F.I.T. Quinoa Porridge

1 serve F.I.T. Mini Omelettes

Spinach and Mushroom Frittata with Carrot and Kale Salad

2 Hard-boiled Eggs and Vegetable Sticks

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

DAY 3

Protein Smoothie

1 serve F.I.T. Mini Omelettes

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

10 Almonds and 1 Apple

Coriander & Lime Prawns with Cucumber & Avocado Salad and Brown Rice

DAY 4

F.I.T. Quinoa Porridge

1 serve F.I.T. Mini Omelettes

Coriander and Lime Prawns with Cucumber and Avocado Salad

Coconut Crusted Turkey Patties with Yoghurt Dip

Kerala Green Fish Curry with Brown Rice

DAY 5

F.I.T. Chia Pudding

Coconut Crusted Turkey Patties with Yoghurt Dip

Kerala Green Fish Curry with Steamed Vegetables

1 serve F.I.T. Mini Omelettes

Beef Rissoles with Sweet Potato Mash and Steamed Green Beans

DAY 6

F.I.T. Breakfast Burrito

Protein Smoothie

Beef Rissoles and Sweet Potato Mash and Steamed Green Beans

Yoghurt and Berry Delight

Chilli and Lime Chicken with Thai Greens

DAY 7

F.I.T. Pancakes

Beef Rissoles with Ajvar Relish

Chilli and Lime Chicken with Thai Greens

Protein Smoothie

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

WEEK 2

BREAKFAST

SNACK

SNACK

DINNER

DAY 8

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

F.I.T. Pancakes

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

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

Hot Fish Cakes with Thai Greens and Brown Rice

DAY 9

Chocolate Protein Pudding with 10 Almonds

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

Hot Fish Cakes with Thai Greens and Brown Rice

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Turkey Zucchini Patties with Quick Tomato Sauce and Brown Rice

DAY 10

Sundried Tomato, Mushroom, Spinach and Chicken Quiche

Hot Fish Cakes with Yoghurt Dip

Turkey Zucchini Patties with Quick Tomato Sauce and Steamed Vegetables

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

Palak Tempeh in Spinach Curry with Brown Rice

DAY 11

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

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

Palak Tempeh in Spinach Curry with Brown Rice

Hot Fish Cakes with Yoghurt Dip and 1/4 Avocado

Moroccan Chicken with Zucchini Noodles and Avocado Cream Sauce

DAY 12

Chocolate Protein Pudding

Turkey Zucchini Patties with Quick Tomato Sauce

Moroccan Chicken with Zucchini Noodles and Avocado Cream Sauce

30 Almonds and 1 Apple

Pork and Apple Patties with Red Cabbage and Apple Slaw

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

Pork and Apple Patties with Red Cabbage and Apple Slaw

Turkey Zucchini Patties with Quick Tomato Sauce

F.I.T. Moussaka with Salad

Pork and Apple Patties with 1/4 Avocado

F.I.T. Moussaka with Salad

30 Almonds and 1 Apple

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

DIRECTIONS Mix the ingredients together in a smaller bowl. Stir until well combined and store covered in the fridge for at least 20 minutes (can be left to set overnight). Serve with almonds and berries and sprinkle with cinnamon.

Plan ahead!

F.I.T. Quinoa Porridge

and freeze it in bulk if you like • You can buy meat unless specified. until you need it. and vegetables fresh whole • Buy all your fruits on the shopping list will last the things the of more when it says • Some not need to buy 4 weeks so you may ing list. Ensure you check your shopp to the shops. that item on the head you freezer before es, pantry, fridge and spices, sweet potato your food such as ut oil etc. • Keep track of cottage cheese, cocon onions, yoghurt, d. Only buy as neede

NOTES: You can store chia pudding in the fridge for 2-3 days, so it is perfect to make ahead to save time in the morning.

SERVES 1 INGREDIENTS • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes) • 1/2 cup (120 ml/4 fl. oz.) water • 1/2 tbsp. ground flaxseed (linseed) • 1/2 tsp. cinnamon • 20g (0.7 oz.) protein powder (whey, or vegan friendly), flavour of choice Optional • Stevia, to sweeten, optional • 1/2 tbsp. raw cacao, to enhance chocolate flavour • 1 tsp. organic vanilla extract, to enhance vanilla flavour To serve • 1/2 cup (75g/2.6 oz.) fresh or frozen berries DIRECTIONS Wash quinoa seeds well under cold water in a fine mesh strainer, gently rubbing the seeds together with your hands. To ensure saponins (gives a bitter taste) have been removed, taste a few seeds. If the seeds still taste bitter, continue to rinse. When rinsed add the seeds and water to a saucepan. Bring to a boil, reduce to simmer and cover. After about 10 minutes, add the almond milk, ground flaxseed, cinnamon and vanilla extract and stir. Cook for another 5 minutes, or until creamy. Remove from stove. Add the protein powder and mix until well combined. Let rest for 5 minutes. Place the porridge in a bowl. Top with berries and serve.

DAY 13

NOTES: By adding the protein powder to the quinoa porridge you will enhance the protein content of the breakfast. As quinoa already contains some protein, only a smaller quantity is required. Make sure you measure. Quinoa flakes are a great time saving product, as they will only take about 3 minutes to cook. If using flakes ensure you half the amount of liquid used.

DAY 14

Folded Omelette with Sprouts F.I.T. Pancakes

LUNCH

40

29

76

Herbs and Spices • • • • • • •

1 bunch fresh chives 1 bunch fresh coriander Tumeric Chana masala (option: garam masala) Aamchoor Piri piri Mustard seeds

Try to avoid to adding too much flavour to your salad. Instead use a maximum of 1 tbsp. coconut oil drizzled over your salad, or squeeze half a lemon or lime over it, add pepper or mix balsamic vinegar (non-sweetened) with olive oil to use as a dressing. You can add flavour to your meals by using a little herbal salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and pink Himalayan salt. Do not over do it, as too much salt isn’t good for you. Also check the contents to ensure there is no added sugar.

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

• 8 cups (2 L/70 fl. oz.) almond milk, unsweetened (plain and/or vanilla)

L-Carnitine

You will notice that the meal plan has five separate meals/snacks throughout the day. Everyone’s schedules vary. As such you need to make sure you break your meals and snacks up evenly throughout the day. For example; if you get up at 6am to do your morning cardio your breakfast meal can be consumed before or after training – whichever you prefer. If you plan on having lunch at midday you need to plan to have your snack around 10am. You should be eating about every 2-3 hours!

1 small package Açaí powder 200g (7.1 oz.) tomato paste 200 ml (7 fl. oz.) vegetable stock 1 bottle apple cider vinegar 1 container jalapeño, pickled

Naturally produced in your body. It helps your body burn fat as energy. L-carnitine has also been shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to take when you are dieting. It will not only help your body burn stored fat, but it will increase your aerobic capacity. When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even on rest days.

Organic Raw Protein

I recommend having one of your meals around the time that you do your afternoon training session. Eat at least an hour before or as soon as you can after training (within 40 minutes). If you train at 2pm then eating your snack after it would be a good idea. Training before dinner is ideal. If you choose to include protein shakes in this plan then I recommend having a shake straight after your training session. Take your shaker with you with your protein powder in it so it’s all ready to go. It’s important to plan ahead to create a routine. This will help you ensure success with following the diet guide.

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

Supplements should only be used to “supplement” and assist you, they are not to be used to replace a healthy and balanced diet.

Meal Timing

Miscellaneous • • • • •

• As a precaution, ensure you check with your GP before commencing supplement usage. • Make sure you follow the instructions on the supplement packaging. • Never take more than the recommended daily dosage of each supplement.

I love freezing a lemon and or lime and grating over food to add flavour – it’s very tasty! Try it on your salad or meat!

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

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

Flavours/Salts/Dressings

1 avocado 600g berries, fresh or frozen, your choice 150g (5.3 oz.) frozen blueberries 1-2 bananas 100g (3.5 oz.) baby spinach 1/2 head cauliflower 4 capsicums (bell pepper) 1/4 head celery 1/2 pumpkin 1 bunch kale 120g (4.2 oz.) mung bean sprouts 5-6 onions (red or brown) 100g (3.5 oz.) mushrooms 11-12 large tomatoes 1 large ginger, fresh 2-3 heads garlic, fresh 1 jalapeño

Regarded as the ‘building blocks’ of muscle, used by athletes and fitness enthusiasts to help with muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more muscle you have the more fat you burn! When to take: Your protein powder should assist you reaching your protein requirement and can thus be used as is or as part of a recipe on a daily basis.

Cook Big

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

Drinks

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

Nuts, Seeds, Grains, Legumes and Flours • 100g (3.5 oz.) almonds, natural • 400g (14.1 oz.) tempeh • 150g (5.3 oz.) tinned organic chickpeas (garbanzo beans) • 1 package buckwheat • 420g (14.8 oz.) tinned organic kidney beans • 150g (5.3 oz.) cashew nuts, natural • 1 container tahini

75

ARE YOU READY TO GET F.I.T. & HEALTHY?

27

82

5

6

Emily Skye F.I.T. training method The Emily Skye F.I.T. training method aims to supercharge your metabolism by incorporating resistance training and HIIT circuits. Phase 1 focuses on whole body definition with workouts for at-home, the gym, for beginners or more advanced trainers. You will also get access to instructional videos of every exercise in the F.I.T program, including warm-ups.

Forearms / Wrists

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

ARE YOU READY TO GET F.I.T. & HEALTHY?

6

7

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

MEAT

F.I.T. Pancakes

F.I.T. Chocolate Protein Balls

Spinach and Mushroom Frittata with Carrot and Kale Salad

Kale, Banana, Chia Smoothie

Coconut Crusted Turkey Patties with Red Cabbage and Apple Slaw

VEGETARIAN

F.I.T. Pancakes

F.I.T. Chocolate Protein Balls

Spinach and Mushroom Frittata with Carrot and Kale Salad

Kale, Banana, Chia Smoothie

Thai Pumpkin and Tempeh Curry with Brown Rice

VEGAN

F.I.T. Pancakes (vegan)

F.I.T. Chocolate Protein Balls

Vegan Chilli with Vegan Sour Cream

Kale, Banana, Chia Smoothie

Thai Pumpkin and Tempeh Curry with Brown Rice

ARE YOU READY TO GET F.I.T. & HEALTHY?

7

Day 4

F.I.T. Quinoa Porridge

F.I.T. Mini Omelettes

Coriander and Lime Prawns with Cucumber and Avocado Salad

Coconut Crusted Turkey Patties with Yoghurt Dip

Kerala Green Fish Curry with Brown Rice

8 VEGETARIAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Quinoa Porridge

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

Black Bean and Lentil Salad

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

Palak Tempeh in Spinach Curry with Brown Rice

VEGAN

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

Day 4

F.I.T. Chia Pudding

Vegetable Sticks with Ajvar Relish and 30 Almonds

Black Bean and Lentil Salad

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

Palak Tempeh in Spinach Curry with Brown Rice

REST DAY

WARM-UP ONE EQUIPMENT REQUIRED: 2 CONES Set up 2 cones 10-15m apart. Complete each exercise from one cone to the other, then slowly jog back. Repeat x 3 sets of each exercise. • High knees • Bum kicks (boots to glutes) • Walking lunges • Side to side left • Side to side right • Running backwards • Jumping skips • Broad jumps

119

UPPER BODY HOME/BEGINNER WORKOUT

UPPER BODY GYM/ADVANCED WORKOUT

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

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

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

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

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

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

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

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

ARE YOU READY TO GET F.I.T. & HEALTHY?

8

9

F.I.T. Pancakes SERVES 2

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

F.I.T. Pancakes (Vegan) SERVES 2

INGREDIENTS • 100g (3.5 oz.) banana • 1 tsp. organic vanilla extract • 1 cup (235 ml/8 fl. oz.) unsweetened almond milk (option: unsweetened vanilla almond milk) • 1 cup (100g/3.5 oz.) almond flour (option: 1/2-3/4 cup (60-85g/2.1-3 oz.) coconut flour) • 40g (1.4 oz.) protein powder (vegan friendly), vanilla • 2 tsp. baking powder • 1/4 tsp. cinnamon • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil Toppings (Optional) • 1/2 cup (75g/2.6 oz.) fresh or frozen berries • Cinnamon • Stevia DIRECTIONS Whisk together almond milk, mashed banana and vanilla extract. Set aside. In a separate bowl, mix remaining dry ingredients. Incorporate the dry ingredients into the wet and mix until combined. Add more almond milk if batter appears too thick. Melt coconut oil in a non-stick pan over medium heat. Pour batter onto prepared pan and cook until golden brown, flipping halfway. Place a serve of pancakes on a plate and top with berries or your favourite topping. Just ensure it is compliant with the program. NOTES: The recipe is for two serves so you can easily store one serve in the fridge for use the next day or have as a quick snack.

ARE YOU READY TO GET F.I.T. & HEALTHY?

9

10

Spinach and Mushroom Frittata SERVES 2

INGREDIENTS • 2 whole eggs, beaten and seasoned • 4 egg whites, beaten and seasoned with the whole egg • 2 cups (60g/2.1 oz.) baby spinach • 200g (7.1 oz.) mushrooms, sliced • 60g (2.1 oz.) feta cheese • 1/2 onion, thinly sliced • 1 clove garlic, finely chopped • 3 tbsp. (45 ml/1.5 fl. oz.) extra virgin coconut oil • Pinch of turmeric • 1 sprig flat leaf parsley, stems removed and finely chopped • 1 sprig oregano, stems removed and finely chopped (option: rosemary or thyme) DIRECTIONS Preheat the oven to 190°C (375°F). Meanwhile, add 2 tablespoons of oil to a small sauté pan and place over medium heat. Once the oil is hot add the mushrooms and cook for a few minutes until they start to brown. Add the onions and cook for another few minutes until the onions start to brown. Add the garlic and cook for another minute before adding the spinach. Cook until the spinach starts to wilt. Season with salt and pepper and then remove from heat. Place another sauté pan over low to medium heat. Add some oil and heat up. Whilst pan is heating up, whisk egg and egg whites in a bowl together with the turmeric. Set aside. Add the wilted spinach to the second sauté pan and then add the egg mixture. Cook the frittata on the stove for a few minutes, or until it starts to set. Whilst the frittata is cooking, mix half the fresh herbs with the feta cheese in a bowl. Once the frittata begin to set, sprinkle the cheese and herb mix on top. Place the pan into the oven and let cook for about 12-15 minutes, until the centre is firm. Remove the frittata from the oven. Remove the frittata from the pan and place on a chopping board. Slice up and serve with the carrot and kale salad.

Carrot and Kale Salad SERVES 2

INGREDIENTS • 2 wedges or slices lemon • 1 dash black pepper • 2 dash pink Himalayan salt • 1 tbsp. (15 ml/0.5 fl. oz.) (0.4 oz.) extra virgin olive oil • 1 1/2 cup (180g/6.3 oz.) kale, chopped • Pecan nuts, chopped • 2 small carrots, shredded DIRECTIONS Cut the kale along the rib, discarding the thick stem from the middle. Chop the kale small, like shredded lettuce. Add it to a bowl with olive oil, salt and pepper and fresh lemon juice. Use your hands to ‘massage’ the dressing into the kale. This will help make the kale a little more palatable. Shred in the carrots and toss again. Top the salad with chopped pecans and serve with a slice of the frittata. NOTES: Kale can be replaced with spinach, sweet potato greens, dandelion greens, chard, cabbage, beet greens or radish greens.

ARE YOU READY TO GET F.I.T. & HEALTHY?

10

11

Coconut Crusted Turkey Patties SERVES 2

INGREDIENTS • 500g (1 lbs. 1.6 oz.) lean turkey mince (option: lean chicken) • 1 egg yolk • 1 tsp. onion powder • 1/4 tsp. garlic powder • 1/4 tsp. chilli powder, optional • 1 tbsp. mixed dried herbs • 1/4 cup (30g/1.1 oz.) + 1/2 cup (60g/2.1 oz.) almond flour (or preferred gluten free flour) • 1/2 cup (50g/1.8 oz.) unsweetened desiccated coconut • 1/2 cup (120 ml/4 fl. oz.) extra virgin coconut oil • Pink Himalayan salt • Black pepper DIRECTIONS Preheat oven to 180°C (350°F). In bowl combine 1/4 cup flour, 1/2 cup desiccated coconut and salt and pepper, mix to combine. In separate bowl combine the ground turkey, 1/2 cup flour, egg yolk and spices. Mix well until everything is incorporated. In sauté pan, melt coconut oil on medium heat. Form patties with the turkey mixture then coat with the coconut and almond mixture. Repeat with remaining turkey. You should make about 4 larger patties or 8 smaller. Place patties into heated coconut oil and cook on each side for about 7-10 minutes. Discard of the excess coconut oil once cool. Transfer patties to a parchment lined bake pan and place in oven for 5-10 minutes to allow turkey to cook through. Serve with the red cabbage and apple slaw (recipe below). NOTES: The patties can be kept in the fridge for convenient snacks or in the freezer for later use.

Red Cabbage and Apple Slaw SERVES 2

INGREDIENTS • 1/4 head red cabbage, finely shredded • 1/2 onion, thinly sliced • 1 rib celery, sliced • 1 small carrot, shredded • 1 medium green apple (optional) chopped or finely sliced • 50g (1.8 oz.) feta cheese, crumbled • 25g (0.9 oz.) natural walnuts Dressing • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil • 1 1/4 tbsp. (20 ml/0.7 fl. oz.) lemon juice • Stevia • Pink Himalayan salt, to taste • Black pepper, to taste • 1 small clove garlic, minced • 1/4 tsp. dried oregano DIRECTIONS Once the vegetables have been prepared place them in a large serving bowl. Add the feta cheese and then scatter over the walnuts. Prepare the dressing by whisking together oil, lemon juice, stevia, oregano, garlic and salt and pepper until fully combined. Add additional stevia or lemon to taste. Pour dressing over salad, mix and enjoy!

ARE YOU READY TO GET F.I.T. & HEALTHY?

11

12

Vegan Chilli with Vegan Sour Cream SERVES 6

INGREDIENTS • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil • 1 medium onion, diced • 2 large cloves garlic, minced • 1 jalapeños, seeded (if desired) and diced • 1 celery stalk, diced • 1/2 large red capsicum (bell pepper), seeded and diced • 2-3 large tomatoes, diced • 1/2 cup (180 ml/4 fl. oz.) vegetable broth • 3 tbsp. organic tomato paste • 420g (14.8 oz.) tinned organic kidney beans • 1/4 tsp. chilli powder, add more for more heat • 1 tbsp. ground cumin • 1/2 tsp. dried oregano • 1/2 tsp. pink Himalayan salt, or to taste • 1/4 tsp. hot sauce, add more for more heat TOPPINGS • Homemade vegan sour cream • Chopped onions • Fresh coriander (cilantro) DIRECTIONS Add some oil to a pot and heat up over medium heat. Once the oil is hot, add onion and garlic and sauté until soft and translucent. Season with salt and stir. Add the jalapeños, celery, and capsicum and sauté for another few minutes until the vegetables have softened. Add the tomatoes, broth, and tomato paste and stir well. Add more water if needed. Increase heat to medium-high. Add the beans, cumin, oregano, salt, chilli powder and hot sauce and let the mixture simmer until it thickens and liquid is reduced. Serve with homemade vegan sour cream, chopped onion, and some fresh coriander leaves.

Thai Pumpkin and Tempeh Curry SERVES 3

INGREDIENTS • 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil • 150g (5.3 oz.) tempeh, diced • 1 large onion, cut into chunks • 1/4 bunch of fresh coriander (cilantro), chopped • 300g (10.6 oz.) pumpkin, cut into smaller pieces • 2 tbsp. vegan green curry paste, gluten free, or to taste • 1 tbsp. of gluten free tamarind paste • 3/4 cup (180 ml/6 fl. oz.) light coconut milk • 3/4 cup (180 ml/6 fl. oz.) vegetable stock • 1 tbsp. coconut nectar • 100g (3.5 oz.) choy sum stems (options: green beans (string/snap beans)) • 1 kaffir lime leaf • 1/2 bunch fresh coriander (cilantro) leaves, roughly chopped • 1 lemon, cut into generous wedges. DIRECTIONS Heat half of the oil in a large skillet over medium-high heat. Once oil is hot add the tempeh and sprinkle with coriander. Sauté until the tempeh is nicely browned on most sides. Make sure to stir frequently. Once done, transfer the tempeh to a plate and set aside. Heat the remaining oil in the same skillet. Sauté the onions in the skillet until they begin to brown. Add coriander and sauté for another few minutes. Add the pumpkin in pan, toss and coat with onion, then add the curry paste and cook for another few minutes. Stir often. Add the tamarind paste, coconut milk, stock, coconut nectar, kaffir lime leaf and tempeh. Let it simmer uncovered until pumpkin is almost tender. Add choy sum stems and simmer to thicken sauce. Once nearly done garnish generously with chopped coriander. For dinner serve with brown rice and lemon wedges. NOTES: Bring the other two serves for lunch over the next two days.

ARE YOU READY TO GET F.I.T. & HEALTHY?

12

13

Kale, Banana, Chia Smoothie SERVES 1

INGREDIENTS • 3/4 cup (180 ml/6 fl. oz.) unsweetened vanilla almond milk • 30g (1.1 oz.) protein powder (whey, or vegan friendly), vanilla • 1 tbsp. flaxseeds (linseeds) (or seeds of your choice) • 1/2 ripe banana • 1/2 tbsp. chia seeds • 3/4 cup (85g/3 oz.) baby kale (or spinach) • 1 cup ice DIRECTIONS Combine all the ingredients in the blender and blend until smooth.

F.I.T. Chocolate Protein Balls SERVES 8

INGREDIENTS • 1 tsp. cinnamon • Water, as required • 450g (15.8 oz.) pumpkin, steamed • 8 tbsp. coconut flour • 120g (4.2 oz.) pea protein, vanilla • 3/4 cup dried dates, soaked in water for 20 minutes • 1 cup raw almonds • 4 tbsp. raw cacao powder • Stevia, optional DIRECTIONS Place all dry ingredients in a food processor and mix until well combined. Set aside. Steam the pumpkin and then puree together with the dates until you get a nice smooth consistency. Slowly add in the dry ingredients and mix together. The mixture should be a bit sticky, but not wet. If the mixture is too dry, add more water. Once the mixture is ready roll into 24 balls (each serving equals 3 balls). Freeze for 20-30 minutes. NOTES: This is a high fibre and high protein recipe, perfect as a quick and easy snack to satisfy your sweet tooth.

ARE YOU READY TO GET F.I.T. & HEALTHY?

13

14

Thank you for taking your time to have a Sneak Peek of my new Emily Skye F.I.T. program, and congratulations for taking the f irst step to change. I hope you love it as much as these girls do:

I like that it is a comprehensive program that includes both nutrition & fitness. And that it also focuses on the inner person, not just outer looks.

Love the workout that changes every time so your routine is never boring that keeps me motivated. And I love the meal plan too, full of yummy stuff. You really feel it is not a diet but a healthy lifestyle, and that’s my goal. A healthy lifestyle. I’m fed up with strict diets that work only temporarily; makes you feel so miserable, and at the end you just gain more kilos. Love this healthy lifestyle that makes me feel so good and confident.

The exercises are simple but put together in an effective straight forward plan producing real results. I’ve done countless sit ups and push ups but I didn’t get anywhere. The support forum is positive and instructional with real responsive staff chiming in. Emily’s comments are super encouraging since she is really engaged making the program real since she is doing these. Many programs preach but don’t practice what they’re promoting. Emily seems real down to earth and wants to continue to improve and receive feedback which she incorporates.

ARE YOU READY TO GET F.I.T. & HEALTHY?

14

15

16

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

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

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

ARE YOU READY TO GET F.I.T. & HEALTHY?

16