FITAZ Weekend Guide

HOW THE FK  DO I GET THROUGH

 THE WEEKEND?

WEEKEND WELLNESS GUIDE 

CONTENTS THREE 

FOUR 

SIX 

INTRO

ABOUT

HANGOVER FACTS

NINE 

SIXTEEN 

TWENTY 

 THE FKING FOOD

IT’S FRIYAY

G&A’s WEEKEND OF FITNESS

         O          R          T          N          I AT FITAZFK, WE KNOW THAT LIFE ISN’T JUST ABOUT TRAINING . WE TRAIN HARD TO LOOK GOOD, FEEL GOOD, AND ENJOY THE BEST  THINGS IN LIFE - AKA PARTYING. Although, a wild night out comes with the all too familiar consequences, which is why we decided to come up with a weekend guide to ensure that you feel FitazFk through thick and thin! These tips and tricks will set you up for a weekend

MUESLI: COCO POPS BURPEES: BED RUNNERS: STILETTOS

of fun without fking up that rig! Most days we want to do

GREEN JUICE: RED WINE

100 burpees, an hour of yoga before breakfast, and then

BOXING: EATING

wash it all down with some green juice. Other days we want to drink a bottle of patron and swing from a chandelier – Sia style. In other words, we, like anyone else want the best of both worlds. This is known as: BAL-ANCE.

MEDITATION: WATCHING TV QUINOA: PASTA FK IT, HAVE SOME FUN!  3

ABOUT TEAM FITAZFK OVER 30 YEARS. THAT’S HOW MUCH EXPERIENCE WE HAVE BETWEEN US The FitazFk family comes from a wide range of backgrounds with each of us bringing invaluable skills to the table! Just like you, some of us are still kick-starting our careers and working on our fitness game, while the veterans in our team have got it down pat. Work, travel, fitness, health and fun – we’re all about it! While we’re all at different stages in our lives, we have one thing in common – we’re young, fit professionals who know what a fking weekend looks like! We believe health and fitness is essential in life, but we don’t make it our whole life. We love to have a fk load of fun, but know when to focus on the grind. That’s why we’ve come up with a weekend guide to show you how we’ve mastered the perfect balance between fit and fun. Green juice one day, red wine the next – we see no problem with that!

4

BEFORE WE GET STARTED, LET’S GET THE FKING FACTS RIGHT Step away from the bottle! Before you start on the booze, we’re going to let you in on the truth about hangovers and how to actually get rid of them.

5

HANGOVER

MYTHS  Let’s face it – with a fk load of fun comes the unavoidable morning-after hangover. While we can’t make it magically go away (no pain-killer will work here), we can debunk a few hangover myths.

ONE

TWO

THREE

DON’T GO BACON MY HEART

SWEAT BACK TO SOBRIETY

HAIR OF THE DOG

We’re sorry to inform you, but an excess

Alcohol decreases the body’s ability

amount of bacon, pancakes, burgers and

to reabsorb water, which is why you

leftover pizza won’t cure your hangover.

should steer clear of saunas and

Fatty foods take longer to digest -

exercise on that dreaded morning

delaying the process of getting last

after. Tip of the day: get bottle-poppin’

night’s nasties out of your system.

instead (water bottles, that is).

Drinking more alcohol as a hangover remedy is more like a band-aid than a cure. You may feel better temporarily, but your hangover will pick up exactly where you left it when you do eventually put the booze away.

BEER

RED WINE

WHITE WINE

SPIRITS

CHAMPAGNE

MARTINI

COSMO

MARGARITA

MANHATTAN

PINA COLADA

153 calories

125 calories

121 calories

97 calories

84 calories

124 calories

146 calories

168 calories

164 calories

490 calories

WHAT’S REALLY IN THAT DRINK? No, we’re not the calorie counting type. But, it doesn’t hurt to know which drinks will give you a fking buzz and still keep you on the leaner side!

#FitazFK Tip: Steer clear of sweet and milky cocktails (but hey, Fk it - treat yourself every once in a while if you feel like it).

6

HOW TO REALLY CURE THAT

HANGOVER  Okay, so you let loose. We all do from time to time. Rather than waste the day in bed eating junk (and bacon), these hangover tips will get you back in action in no time!

WATER

ELECTROLYTE DRINKS

Chilling a huge bottle of water in the

Sports drinks like Powerade can not only

fridge before you go out will ensure

help with dehydration but also provide

that you drink as much as you can

some easy digestible carbohydrates.

before hitting the pillow. This will

Coconut water is a great alternative if

soften the blow in the morning! Be

you’re looking for something more natural

sure to keep up your water intake the

(but, you’ll miss out on the extra carbs).

next day – your body will need all the rehydration it can get.

SNOOZE We don’t mean to get all Captain Obvious here, but there’s a reason why you feel the

CARBOHYDRATES

need to hide under the covers after a big night out – your body seriously needs it!

A big night out on the town usually means a repetitive line up of shots and an empty

FACT: sleep and exercise go hand in hand!

stomach, causing your blood sugar levels

Having a good night’s sleep allows your

to drop by the morning. Your poor liver at

body to recover after you’ve kicked its butt

this point is busy dealing with the mess

in the gym! Getting enough sleep will also

you made the night before, so it hardly has

keep your lepton levels in their place,

time to use stored carbs to get your blood

preventing your appetite from spiking.

sugar levels back into place. Having some complex carbs first thing in the morning

7-9 hours of sleep is optimal –

will reduce your erm, gas (your partner will

more or less is detrimental to your health.

thank us for this one!) and fast track the

Getting enough sleep helps your body

hangover process.

metabolise glucose efficiently.

 VITAMIN B Because alcohol depletes vitamin B from your body, drinking Berocca or a similar Vitamin B supplement before and after partying can help combat that horrible morning-after feeling. HYDRODOL VITAMINS TO AVOID HANGOVERS

Winding down before bed increases recovery and promotes a healthy sleep. 7

TIPS  ONE Avoid setting alarm clocks on Saturday and Sunday if possible. By letting your body wake up naturally, it will keep you energised throughout the day.

 TWO Set your phone on flight mode to avoid disruptions. We know how tempting it is to reply to that Facebook message or refresh your Instagram feed. By putting your phone on flight mode and leaving it out of arm’s reach, you’ll get the most out of your sleep.

 THREE Steer clear of big meals at night. We know this one can be hard if you’re eating out, but try opting for low-fat foods. This will save your stomach the effort of digesting when you’re trying to get to sleep.

8

HAVE YOUR FKING CAKE & EAT IT TOO  Your how-to on: takeaway, homemade meals and what to order at restaurants.

9

 YOUR BEST

TAKEAWAY  OPTIONS

ITALIAN EAT: tomato based sauces,

thin based pizza with plenty of veggies, meat or fish based dishes AVOID:  creamy pastas and risottos

INDIAN EAT: tomato based curries, Dhal,

Rogan Josh, Tandoori AVOID:  Fried foods like Pappadums

and Naan, and creamy curries

LEBANESE EAT:  tabouli, hommus,

baba ghannouj and meat skewers AVOID:

cheese pastries and

deep fried pies

Finding the time to spend in the kitchen is something the best of us struggle with, but who says takeaway has to fk up your diet? At FitazFk we say variety is the spice of life. Different foods have different benefits, so why not take advantage? Our takeaway guide means you can

 JAPANESE

CHINESE

EAT:  Sashimi, brown rice sushi,

EAT:  stir-fries, clear broth

edamame, miso soup, salads

soups, steamed fish

AVOID:   Tempura

AVOID:  deep-fried foods

dishes, dishes with

excessive mayonnaise

 THAI

GREEK

keep eating your favourite foods,

EAT:  Thai salads, stir fry

with ginger, chilli,

EAT:  chicken or lamb skewers,

minus the guilt. #winning

basil and plenty of vegetables, fish dishes,

Greek salad and Greek coffee

tom yum or clear broth soups

AVOID:

AVOID:  curries, deep fried dishes or starters

too much halloumi cheese

honey puffs (duh), pita bread,

and baklava

10

LUNCH  Whether you’re cooking up a storm at home or heading out on the town, be sure to keep fking focused. By that, we mean we know more than anyone that weekends can tend to get a little out of hand. Just be smart, as a few cheeky cheats here and there can sabotage your diet (and nobody wants that). Stick to lean proteins, lots of veggies, healthy fats and whole grains for a nutrient-rich lunch.

 TOP TIPS AVOID BUFFET RESTAURANTS this is a recipe for disaster unless you’re a total master of the whole “willpower” thing.

ALWAYS ASK FOR TABLE WATER sometimes your brain will trick you into feeling hungrier than you actually are due to dehydration. Also, drinking a few glasses before your meal will make you feel fuller (so you don’t run the risk of overeating).

MAKE PROTEIN THE HERO OF YOUR DISH Cook a meal that is 80% protein (fish, chicken, beef) and 20% fresh produce (veggies or salad).

SMALLER PLATE Serve your scrumptious home cooked meal on a smaller plate to avoid over-eating.

11

HERE’S HOW:

DINNER 

SKIP THE ENTREE BREADBASKET Nothing good ever came from bleached white bread and fatty butter.

Dinner is the pain in the gluteus maximus that we all struggle with, especially on the weekend. Here’s the good news though, you can dine out minus the guilt-factor!

CHOOSE ENTREE SIZE MAIN MEALS Restaurants are notorious for packing unnecessary portions onto a plate.

ASK FOR DRESSINGS & SAUCES ON THE SIDE This way you can control how much you use – this especially applies to creamy sauces. We’re looking at you, Caesar lovers!

PICK DESSERT OR WINE We struggle with this one!

WINE & DINNER / RESTAURANT

 TAKE YOUR TIME Chewing slowly allows time for your stomach to tell your brain that you’re full. Hey, it works for French women.

NIBBLE ON SOMETHING AT HOME Before you head out – going to a restaurant on an empty stomach means you’re more likely to over-indulge.

SWITCH THE BUTTER FOR OLIVE OIL If you’re cooking dinner at home, use olive oil to avoid unnecessary saturated fats in your meal. You should also try to replace carbs like rice or pasta with loads of leafy greens.

12

         T          R          E          S          S          E          D

“I DON’T EAT DESSERT ON THE WEEKEND” – SAID NO ONE EVER!

And with MARIKA’S TIPS to a healthier dessert you can have your cake and eat it too. Have a SMALLER MEAL to save room for dessert rather than squeezing it in on a full stomach. Opt for a FRUIT BASED dessert (no – we don’t mean an apple pie from Maccas!)

SHARING IS CARING – half the dessert means half the guilt!

13

IS YOUR

“HEALTHY”

DESSERT HURTING YOU Sugar free, gluten free, dairy free, raw vegan, organic desserts. Surely one of these has to be a healthier dessert option, right? Dessert shouldn’t be so confusing. It’s best to educate yourself before believing in the latest health buzzwords blindly.

FATS

SUGAR

GELATO OR ICE CREAM?

Traditional desserts use butter 9 times out

Traditional desserts typically use cane

The real truth about Gelato and Ice Cream.

of 10. Raw desserts use a combination of

sugar. Raw desserts use a combination of

Hot summer nights call for cold desserts.

coconut oil and nuts. Nuts provide healthy

agave, coconut sugar, dates, honey, maple

So, which one is better – gelato or ice cream?

monounsaturated and polyunsaturated fats, syrup, or rice malt syrup. So, are these while butter and coconut oil are saturated

any better? Unfortuately, they are not. The

fats. The main difference in fats between

effects on your body and weight are still

traditional and raw desserts is the fat

similar, whether it be cane sugar or honey

content. Recipes that use nuts and coconut

on your lips. In fact, cane sugar is equally

oil can contain just as much fat as a Big

as natural as coconut sugar. Both are a

Mac in one serving.

plant-based sweetener and both add similar quantities of sweetness and calories.

OUR VERDICT?  Eat the dessert YOU prefer

whether it is classified as a “healthy” treat or not. While raw desserts can contain more nutrients than traditional desserts - they are still well, desserts. Treat yourself on the odd occasion and you have nothing to worry about.

Italian gelato contains less fat than regular ice cream. Why? Well ice cream is made of cream (hence the “cream” in the name, duh!). Also, gelato usually is made from whole milk and uses less egg yolks, if any. Gelato is churned at a slower speed than ice cream, so it contains less air (which is why it’s fuller in flavour). SO WHICH ONE DO YOU CHOOSE?   Either

one really, it’s much of a muchness! What gelato lacks in fat is made up for in sugar, and vice versa. So treat yourself to a scoop of your favourite every now and then – we definitely do!

14

LOOKING FOR A TREAT  WITH A LITTLE LESS GUILT   TRY MARIKA’S APPLE CRUMBLE (serves 6) 6 GRANNY SMITH APPLES, CORED, PEELED AND CUT INTO WEDGES 1 TBSP MAPLE SYRUP ½ TSP CINNAMON 1 CUP ROLLED OATS ½ CUP ALMOND MEAL ½ CUP DESICCATED COCONUT ½ CUP BROWN SUGAR ¼ CUP SOFTENED BUTTER OR COCONUT OIL

Method: 1. Preheat oven to 180 degrees Celsius. 2. Place the apples in a baking dish with maple syrup and cinnamon. Toss to coat. Cover with foil and place in oven while preparing crumble topping. 3. In a large bowl combine oats, almond meal, coconut and sugar. Stir until combined. Add butter or oil, and using fingers rub until mixture resembles a course sand texture. 4. Remove apples from oven. Remove foil and spread crumble evenly over apples. 5. Bake crumble for 30-40 minutes or until apples are soft and topping is golden brown.

15

FRIYAY 

HAS ARRIVED & IT’S OFF TO AFTERNOON DRINKS!

After-work drinks can kick your weekend off to an unhealthy start, setting you up for failure. The combination of alcohol, unhealthy food and minimal sleep isn’t exactly the best formula to start your weekend off with a bang. Make smarter choices (and your body will thank you later) with these tips:

EAT A BIG HEALTHY LUNCH – Friday isn’t

SAY NO TO NIBBLES – canapés and finger

KEEP HYDRATED – in preparation for a night

technically the weekend yet so hold off on

foods tend to be high in calories and

of drinking, sip water regularly throughout

that cheat meal just a little longer.

saturated fats, and can quite easily blow

the day and alternate alcoholic drinks with

the calorie budget. Choose rice paper rolls,

water.

PLAN AHEAD – unless there is a meal

vegetable sticks with dip or sushi if you

provided at your shindig, eat something

have the choice.

healthy before you leave the office.

GET TO BED AT A REASONABLE HOUR – don’t waste your weekend feeling tired and

KEEP YOUR HANDS BUSY – it’s much

awful. Schedule a breakfast date in the

harder to keep picking away at the nibbles if morning or a walk with a friend so you have your hands are full! Hold your drink in one

no choice but to get out of bed early.

hand and your purse in the other to make it more difficult to continue eating.

16

BREAKFAST  We’re all for sleeping in that little bit longer on the weekends (especially after a big night of drinking), but be sure to get your lazy bones up and moving at a reasonable hour. A delicious breakfast is the perfect excuse to get up and at ‘em. And our tasty Hangover Smoothie is just what you need.

HANGOVER SMOOTHIE Whip this baby up in no time for the perfect combination of electrolytes and carbs, plus ginger to help with that morning nausea. 1 BANANA 1 CUP SPINACH OR KALE 1 CUP GRAPES 1 CUP COCONUT WATER 1 TSP CHIA SEEDS ¼ TSP GINGER GRATED SQUEEZE OF LEMON OR LIME JUICE ICE

HEALTHY SUNDAY BRUNCHING WITH MARIKA

1. Check the menu online before you

I am the first to admit that breakfast is

go – who doesn’t do this anyway?

where you can! These will keep you

my favourite meal of the day and eating

Have a look and see if there are healthier

fuller and keep the calories down.

out for breakfast makes it even better. It

options available.

seems breakfast dates are the new dinner

2. Don’t drink your calories.

dates, and I’m not complaining! But is that

Juices, smoothies, and coffees – you

breakfast really as healthy as you think it

want them all! Just pick one drink and

is? It’s easy to get sucked into sides and

choose low fat or dairy free milk.

smoothies when eating out on the weekend. 3. Go easy on the carbs – you don’t need Here is my list of tips when brunching out and menu do’s and don’ts.

to eat all the bread on your own. 4. Choose a dish that has a combination of protein, carbs and healthy fats.

5. Up the greens – ask for extra vegetables

6. Watch portion sizes – more often than not, portion sizes at a café are 2-3 times what you would usually eat at home. 7. Avoid sauces and syrups or ask for them on the side. Hollandaise and maple syrup are the main culprits at breakfast. Ask for these sauces on the side so you can control how much goes on your food.

17

 THE DO’S  & DONT’S  OF BRUNCHING BREAD

EGGS

Multigrain

White

Rye

Turkish

Sourdough

Brioche

Poached Boiled Omelets Frittatas

SPREADS

Scrambled (usually filled with butter and cream) Fried

Avocado

Butter

Peanut / nut

Jams

butters

Nutella

Vegemite Hummus MEATS

Smoked salmon

Streaky bacon

Lean leg ham

Sausages Chorizo

SWEET OPTIONS

Bircher Muesli

Pancakes

Porridge

French toast

Muesli & fruit Acai Bowl

DRINKS

Tea

Added sugar

Coffee on skim or

Added syrups

Dairy free milk

Hot chocolates

Smoothies

Milkshakes

Fresh juices

Powdered chai lattes Large sized drinks Coconut milk Bottled juices

SIDES

Avocado

Bacon

Mushrooms

Sausages

Tomato

Hash-browns

Wilted Spinach

Chorizo

Smoked Salmon Baked beans

18

MARIKA’S TOP

HEALTHY  BREAKFASTS GO GREEN

BIRCHER MUESLI

KEEP IT SIMPLE

Try breakfast salads with poached eggs.

Perfect for a hot summer’s day!

A breakfast of poached eggs on grain

Super food salads are making more

Ask for Greek yoghurt instead of coconut

toast with avocado, roasted tomato,

regular appearances on many café menus

yoghurt if it’s offered for a healthier

spinach and mushrooms is the perfect

lately and I love them. They usually

alternative.

combo of greens, carbs and protein

contain a great mix of vegetables, whole

(and not to mention super yummy!)

grains like quinoa or freeka, protein from

PORRIDGE

eggs or meat and healthy fats from nuts

One of my all time fave breakfasts!

OMELETTE STATION

and avocado. A mix of these makes the

There are so many delicious ways to

I love trying new omelet combinations.

perfect start to the day!

cook porridge, and unless the café is

An all-time favourite is spinach, smoked

adding cream and sugar, it is difficult to

salmon, onion and mushrooms.

make porridge oats unhealthy.

Make sure you go easy on the cheese!

BAKED EGGS Depending on how these are made they can be incredibly healthy. Keep an eye out for cheese or chorizo - the calories can add up!

19

GEORGIO & AARON’S

WEEKEND OF

FITNESS  HOW WE KEEP OUR FITNESS GAME UP AMID WEEKEND SHENANIGANS

20

IT’S FKING

FRIDAY  You’ve probably noticed, but we’re unlike other fitness gurus. We’re actually a lot like you. We don’t want to spend our Friday evening squatting and juicing; we want to spend it like you do. Whether that’s spending time with family, digging into a greasy dinner or having a cheeky drink or two with friends.

FITNESS IS A LIFESTYLE, BUT DONT LET IT DICTATE YOUR LIFE Confidence doesn’t start from the reflection in the mirror; it starts from the right attitude. There’s no point hiding under all those layers, you’ve worked hard for it – so flaunt it! From our experience, overtraining can usually lead to burning yourself out. We like to base everything around consistency – build a healthy lifestyle that you can maintain and live life to the max. Don’t feel guilty for taking a night off. You’ve fking earned it! Remember: it takes more than one salad to make you fit, and it’ll take a lot more than a few drinks to sabotage your progress! Plus, looking forward to that night out will make each workout more meaningful and motivate you to go that extra mile. Cheers to Friday afternoons, good food and great company because we understand that there is a life beyond working out!

21

TRAINING  Get it done first thing in the morning and that’s one less thing to worry about after a 40-hour week! Plus, you don’t want to get FOMO when your friends are having Friday afternoon drinks, do you? ‘BUT I CAN ONLY TRAIN IN THE AFTERNOON!’ 

No worries! We’ve put together a FitazFk Quickie to give you the metabolic blast you need in preparation for the bound-to-happen weekend naughties! Why is it effective? High intensity interval training enhances your metabolism, helping your body deal with your weekend misbehaviour! This quickie will have a massive cardiovascular effect on your energy system – maximising initial energy expenditure during the session and well after it, while weight bearing will tone your body. In a nutshell: you’ll burn a fk load of calories during your exercise and continue burning them while you’re hitting the town or watching Netflix and chill!

P.S. Have we mentioned HIIT is a great way

Reps:

to release endorphins? Do this 9-minute

20 (beginner)

REST 1 MIN

HIIT and you’ll be setting yourself up for an

25 (intermediate)

REPEAT X 3

awesome weekend.

30 (advance)

JUMP SQUATS

COMMANDOS  (L,R = 1 rep)

MOUNTAIN CLIMBERS  (L, R = 1 rep)

22

SATURDAY   THE WEEKEND HAS BEGUN! Whether you’re a go-getter who plans a jam-packed Saturday of errands and catch-ups, or the type who likes to recharge and lay low, there’s no better way to start your Saturday than by breaking a fking sweat! Rise and grind! Weekends are a great opportunity to break away from your usual workout routine and surprise your body with something different! Choose a workout that feels more like leisure and less like a task. Need some inspiration? Here are our no-fail weekend workouts:

BOXING

SWIMMING

A boxing session can easily burn up to 500 calories, making

Swimming is a great weekend workout as it keeps your heart

it one of the best fat burning workouts! Boxing is also our

rate up with less impact on your body. Not to mention the

favourite stress reliever, taking away any tension built up in a

muscle-tone you’ll build while squeezing in some Vitamin D

busy, stressful week (Rocky, anyone?). If you need more of a

time!

reason to start doing this killer exercise, just think - it’ll give you the toned arms and core you’ve been dreaming of in no time!

 YOGA What better way to start your weekend than getting your blood

GO FOR A HIKE

flowing while clearing your mind? Yoga is perfect for breaking

Research a hiking trail in your city and drag your friends along.

away from the day-to-day business of our lives and restarting a

They’ll hate you for the early morning wake-up but trust us;

brand new week.

they’ll thank you later! There’s nothing more refreshing than working out in a natural environment for a change.

CROSSFIT This is one of our all-time faves! Crossfit is amazing for blasting calories in a short amount of time, increasing joint mobility and cardiovascular condition. Plus, it’s a great way to meet new people! 23

SUNDAY  GIVE IT A REST! And on the seventh day – you deserve a fking rest! After a full week of work, sweat and play, we think you’ve earned yourself a treat. Some of you might think of this day as the evil of all evils, but here at Fitazfk we say embrace the rest day. Skipping your workout on Sunday will help your body repair torn muscles so you get the most out of your training. Plus, giving yourself a break will get you that much more energised for the week ahead!

24

MISSED A MID WEEK

WORKOUT?  IF YOU’RE ONE TO MAKE UP FOR MISSED MID-WEEK WORKOUTS ON THE WEEKEND,  TRY THIS FULL BODY WORKOUT CIRCUIT. SQUAT PRESS

KETTLE BELL SWING

WEIGHTED WALKING LUNGE

HALF BURPEES

SUMO SQUAT UPRIGHT-ROW

UPRIGHT-ROW

 Perform each exercise for 1 minute for the below reps, resting for the remainder of the minute. 10 (beginner), 14 (intermediate), 18 (advance) 25

A SUNDAY  WELL SPENT

BRINGS A WEEK OF 

CONTENT!  MAKING SUNDAY PLANS? HEAD TO YOUR LOCAL FARMERS’ MARKETS! WHY, YOU MAY ASK?

ONE

FOUR

Your $$ will support local farmers

Farmers’ markets are cheaper than your supermarket,

rather than large corporations

especially if you buy in bulk.

 TWO

FIVE

Fresh fruit and vegetables from your local farmers’

You’ll always find new, exciting and wonderful varieties

markets haven’t had to travel as far before they hit the

at the markets. Try something new next time you go!

supermarket shelves. In fact, some market stalls can even tell you when the produce was picked, meaning you’re

SIX

getting the freshest there is!

Mother Earth will thank you. Less food miles = less pollution.

 THREE Farmers’ markets will only stock fruit and vegetable

SEVEN

varieties that are in seasosn. Our ancestors ate

It’s the perfect place for a morning catch-up –

seasonally, so why shouldn’t we! Besides, who wants to

hitting two birds with one stone!

eat fruit and vegetables shipped from the other side of the world?

26

HERE ARE OUR TOP TIPS FOR BEGINNER FOOD PREPPERS:

ONE PLAN Write down your meals and snacks for the week. If you don’t want to overwhelm yourself, start by doing two mini meal preps a week – one on Wednesday and one on Sunday!

PLAN TO

SUCCEED!  PLANNING YOUR MEALS AHEAD IS THE EASIEST WAY TO KEEP TRACK OF YOUR NUTRITION DURING THE MAYHEM AND STRESS OF THE WORKING WEEK.

 TWO SHOP Buy all the ingredients you need for your meals and snacks, but don’t be tempted by naughty foods you don’t need! Zip lock bags and plastic containers are also a must. BPA free are your best option.

 THREE PREP Cut up all your vegetables, fruit and meats and portion out your snacks. This way when dinner time comes around there will be no temptation to go back for seconds!

FOUR COOK Cooking a bulk portion of whole grains or sweet potato is the easiest, quickest way to get prepared for a healthy week. Be sure to add flavour to your meats experimenting with spices and herbs will ensure you don’t get sick of the same grilled chicken and cave in for something naughty! Most importantly do what works best for you! No two bodies are the same, so do some experimenting until you find your groove. 27

OUR FAVOURITE

MEAL PREP RECIPE

MEXICAN BAKED POTATOES EASY & DELICIOUS  500G LEAN BEEF MINCE (turkey mince also works well) 1 ONION DICED MEXICAN SPICE MIX (amount based on taste preference) 1 CAPSICUM DICED 400G TINNED TOMATOES 3-4 SMALL SWEET POTATOES DICED CUCUMBER DICED TOMATO CORIANDER AVOCADO

1. Preheat oven to 190 degrees Celsius.

4. Remove sweet potatoes from the oven and leave

Wrap sweet potatoes in aluminium and place on

to cool slightly. Place into heatproof plastic

baking tray in oven. Cook for 40-50 minutes until

containers and top with Mexican mince.

tender and cooked through. 5. Combine the diced tomatoes, coriander and 2. Heat a fry pan to medium-high and add a dash of oil. Add mince and cook for 3-4 minutes, breaking

cucumber in a separate container. Divide among smaller containers with the avocado.

up lumps with the back of a spoon. 6. Place all containers in the refrigerator and store 3. Add diced onion and capsicum. Sauté for 2

for up to 5 days. When serving, heat the

minutes until vegetables are tender. Add spice mix

mince and sweet potato in the microwave until

and tomatoes and simmer for 5 – 10 minutes.

warm throughout, then add the salad mix.

28

NOW YOU’VE GOT

NO EXCUSE NOT TO HAVE A

FKING AWESOME  WEEKEND!  THAT’S ALL, FOLKS! You’ve reached the end of the FitazFk food and exercise guide to a guilt-free weekend! Remember, health and fitness is the foundation of your life, not your entire life. So, go out, have a drink (or two), indulge in a cheeky dessert and pump yourself up for a fresh week ahead. With years of experience and copious amounts of ups and downs’ on our fitness journey, we’ve learnt, it’s to embrace balance with open arms. Take our advice. There’s no better time than the present to make the change you’ve been dreaming of. Head to WWW.FITAZFK.COM today for more killer fitness advice.

CREATORS AND OWNERS: FITAZFK @FITAZFK CREATIVE COPY: NICOLA CRISTOFOROS & CYNTHIA HABCHI @FOR_NICOLA & @CYNTIAHABCHI DESIGN: KOBY LEE @KOLEHA PHOTOGRAPHY: DARCIE & KOBY LEE DIETITIAN: MARIKA DAY @FITFOODANDSOUL MODELS: NICOLA CROSS & YASMIN MCALLISTER @DICOLAAA & @YASMINANGELIKA