12WBT LEAN & STRONG PROGRAM

Transcription

1 12WBT LEAN & STRONG PROGRAM Here's a taste of what 12WBT is all about! INCLUDES Weekly Meal Plan Pg 1 Breakfast: Baked Eggs, Italian Style Pg 2 Lunch: Chicken & Guacamole Wrap Pg 3 Dinner: Spinach & Ricotta Cannelloni Pg 4 Dessert: Chocolate Puddings Pg 5 Cardio Workout Pg 6 Toning Workout Pg 8

2 Baked Eggs, Italian Style Leftover s with Salad Treat Meal Customise your plans: 8 dietary preferences Time saver plans Cooking for 1 plans Family friendly recipes Budget friendly recipes Bacon & Egg Roll Broccoli & Mushroom Rice Cakes Beef Pad See Ew EXAMPLE MEAL PLAN Monday Tuesday Wednesday Thursday Friday Saturday Sunday Breakfast Berry Muesli Banana Bruschetta Porridge with Cinnamon Apples Berry Muesli Banana Bruschetta Lunch Roasted Mushroom, Spinach, Asparagus & Ricotta Wrap Rare Roast Beef, Avocado & Cottage Cheese Wrap Wasabi & Soy Marinated Salmon with Noodles Shredded Slaw, Cheese & Black Bean wrap Spaghetti with Red Sauce Dinner Lamb with Spiced Rice Wasabi & Soy Marinated Salmon with Noodles Chicken & Leek Pie with Mushy Peas Spaghetti with Red Sauce Bean Nachos with Chilli Guacamole Tip #1 Are you vegetarian, gluten-free or lactose-free? Tip #2 Or just don t like a particular meal? My plans are 100% customisable with over 900 recipes to chose from! I also provide family and freezer friendly meals, to suit all the busy mums out there. Filled with dread at the thought of shopping? Every week an automated shopping list is generated for your meal plan, you can then choose to have it delivered right to your door by our partner Woolworths!

3 BREAKFAST Baked Eggs, Italian Style 2 SERVES 15 MIN PREP 30 MIN COOKING 382 CAL / SERVE Mish Tips * Breakfast is an important meal of the day, however I know that some people struggle for time or are just not hungry in the morning. With over 100 breakfast options to choose from, you can tailor your meal plans to suit your lifestyle and needs - no more excuses! Nutritional Information Per Serve* Calories 382 // Protein 25.0g // Fat Total 24.7g // Fat Saturated 7.4g // Carbohydrates 13.1g // Sugars 6.8g // Sodium 520.0mg // Dietary Fibre 5.0g High in Protein Low in Carbohydrates INGREDIENTS 2 Tomato (334g), chopped 1 Zucchini (101g), finely chopped 1/2 Red Capsicum (78g), finely chopped 1 Cloves Garlic (3g), crushed 2 Teaspoons Olive Oil (10g) 8 Kalamata Olives, Pitted (24g) 4 Cage Free Eggs (236g) 40g Reduced Fat Cheddar, grated 1/4 Cups Basil Leaves (10g) 1 Slices Wholemeal Mountain Bread (25g) METHOD 1 Preheat oven to 190 C. Line a large baking tray with nonstick baking paper. Scatter over tomatoes, zucchini, capsicum and garlic. Drizzle with oil and toss to coat. 2 Roast vegetables for 20 minutes or until almost tender. Remove from oven and reduce temperature to 180 C. 3 Mix olives with vegetables and divide mixture between two ovenproof dishes. Make 2 indentations in mixture in each dish. Crack an egg into each indentation, and sprinkle cheese over. 4 Bake for 8-10 minutes or until eggs are just set. Top with basil leaves and sprinkle with freshly ground black pepper. Serve with mountain bread. Page 2 of 10 ALL RECIPES ARE WRITTEN FOR CONVENTIONAL OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE DECREASE THE STATED TEMPERATURE BY 20 C COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY. NUTRITIONAL INFORMATION PROVIDED ON 12WBT IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO NUTRIENT CONTENT. REFER TO SITE TERMS & CONDITIONS FOR FURTHER INFORMATION.

4 LUNCH Chicken & Guacamole Wrap Wraps make a great meal for a busy day! 2 SERVES 10 MIN PREP TIME 398 CAL / SERVE Mish Tips * If you re not a morning person and don t always have time to prepare lunch, chose my Time Saver meal plan. On this plan you will prepare your lunch the night before while cooking dinner...allowing more time for a sleep in! Nutritional Information Per Serve* Calories 398 // Protein 29.7g // Fat Total 17.0g // Fat Saturated 4.0g // Carbohydrates 28.3g // Sugars 5.9g // Sodium 292.0mg // Dietary Fibre 7.3g High in Protein Low in Carbohydrates High in Fibre Low In Sodium INGREDIENTS 4 Pieces Wholemeal Mountain Bread (100g) 130g Avocado 4 Leaves Cos Lettuce (20g) 1 Tomato (167g), finely chopped 1/2 Red Onion (73g), thinly sliced 150g Grilled Lean Chicken Breast, shredded 1/4 Cups Fresh Coriander (10g) 2 Drops Tabasco Sauce (1g) METHOD 1 Cut each mountain bread in half. Spread each piece with avocado. 2 Top with lettuce, tomato, onion, chicken and coriander. Add a splash of Tabasco. 3 Roll up to enclose filling and serve. Page 3 of 10 ALL RECIPES ARE WRITTEN FOR CONVENTIONAL OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE DECREASE THE STATED TEMPERATURE BY 20 C COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY. NUTRITIONAL INFORMATION PROVIDED ON 12WBT IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO NUTRIENT CONTENT. REFER TO SITE TERMS & CONDITIONS FOR FURTHER INFORMATION.

5 DINNER Spinach & Ricotta Cannelloni You can still enjoy cannelloni just ditch the béchamel sauce and stick to the correct portion serves. 6 SERVES 30 MIN PREP TIME 40 MIN COOKING 365 CAL / SERVE Mish Tips * There will be times when you won't be able to stick to your meal plan 100%, that's just life! Members get access to nutrition videos that give advice on how to make healthy choices in those situations, as well as tips and tricks to help you become a whizz in the kitchen. Nutritional Information Per Serve* Calories 365 // Protein 22.7g // Fat Total 13.5g // Fat Saturated 7.9g // Carbohydrates 33.7g // Sugars 9.4g // Sodium 588.1mg // Dietary Fibre 7.0g High in Protein Low in Carbohydrates High in Fibre INGREDIENTS 2 Packets Frozen Spinach (500g), thawed 500g Reduced Fat Ricotta 2 Cloves Garlic (6g), crushed 120g Reduced Fat Cheddar, grated 700g Passata 18 Tubes Cannelloni Pasta Tubes (200g) 3 Handfuls Rocket (120g) 2 Teaspoons Balsamic Vinegar (10g) METHOD 1 Combine spinach, ricotta, garlic and 40g of grated cheese in a bowl. Season with freshly ground black pepper. 2 Preheat oven to 180C. Pour a little passata over base of a 20cm x 30cm baking dish. 3 Fill cannelloni tubes with spinach mixture, using the end of a spoon to push mixture through. Place filled tubes in baking dish. 4 Pour over remaining passata and sprinkle with remaining grated cheese. Bake for 35 minutes. 5 Sprinkle rocket with balsamic vinegar and serve with cannelloni. Page 4 of 10 COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY. NUTRITIONAL INFORMATION PROVIDED ON 12WBT IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO NUTRIENT CONTENT. REFER TO SITE TERMS & CONDITIONS FOR FURTHER INFORMATION.

6 DESSERT Chocolate Puddings 2 SERVES 25 MIN PREP TIME 15 MIN COOKING 179 CAL / SERVE Mish Tips * This looks too good to be low calorie right? Wrong! Sometimes it s hard to know the amount of calories that are in our meals, thankfully 12WBT takes care of this for you. However, if you re still curious, 12WBT members have access to an extensive calorie and nutrition guide. Nutritional Information Per Serve* Calories 179 // Protein 4.9g // Fat Total 12.1g // Fat Saturated 3.6g // Carbohydrates 14.2g // Sugars 10.7g // Sodium 110.1mg // Dietary Fibre 1.7g Low in Carbohydrates Low In Sodium INGREDIENTS 1g Olive Oil Spray 2 Teaspoons Cocoa Powder (6g) 20g Fresh Dates, chopped 3 Teaspoons Margarine (15g) 15g Dark Chocolate, chopped 1 Cage Free Eggs (59g), lightly beaten 1 Teaspoons Plain Flour (3g) METHOD 1 Preheat oven to 180 C. Spray two 1/3 cup capacity shallow ramekins with oil. Use half the cocoa powder to dust insides of the ramekins. Shake out any excess. 2 Combine dates and 2 tablespoons boiling water in a small heatproof bowl. Add margarine and chocolate. Microwave on high for 40 seconds. Stir until chocolate and margarine have melted. Cool slightly. 3 Stir in egg, mixing well. Stir in combined sifted flour and remaining cocoa. Stir until smooth. Spoon mixture into prepared ramekins, and place into a small baking dish. Pour enough boiling water into the baking dish to come halfway up the sides. 4 Bake for minutes. The mixture should be just cooked on top but still feel a little squidgy in the center. Remove from the dish and stand for 2 minutes. Serve dusted with a tiny amount of cocoa if you like. Page 5 of 10 COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY. NUTRITIONAL INFORMATION PROVIDED ON 12WBT IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO NUTRIENT CONTENT. REFER TO SITE TERMS & CONDITIONS FOR FURTHER INFORMATION.

7 60 LEAN & STRONG LEGS & ABS Your Workout Step 1: Warm up 5 Skipping 3 minutes Squat 20 reps Squat Jump 20 reps Step 2: Workout Squat (Barbell) 8 reps Weight kg Sumo Squats - Pulses 15 reps Weight 5-10 kg Sumo Squat 8 reps Weight kg Squat Jump 8 reps 35 Compound Set 3x Compound Set 3x Tip #1 Chose where and when you workout! This workout is designed to be done at home, however you can also chose workouts for outdoors or at the gym. Tip #2 Perfect form is the path to stronger muscles! If you can lift the recommended weight with perfect technique, then increase the weight/ load on the very next set. Tip #3 For those of you who like to workout with an instructor, you ll love my workout videos! It s like a group fitness class in the comfort of your own home! Lunge - Static 10 reps each side Weight 6-10 kg Drop Set 3x Lunge - Static 10 reps each side Weight 4-7 kg Page 6 of 10 Step Up 3 Sets 10 reps each side Weight 5-10 kg COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY.

8 LEAN & STRONG LEGS & ABS Inner Thigh Raise 20 reps each side Outer Thigh Raise 20 reps each side Mini Circuit 2x Clams 8 reps Step 3: Abs 10 Plank (Toes) 1 minute Side Plank 45 secs each side Reverse Plank 30 secs Repeat circuit 2x Side Plank - Raise 12 reps each side Step 4: Stretch 10 Back Twist Stretch Glute Stretch Hamstring Stretch (Lying) Inner Thigh Stretch Quadricep Stretch Neck Stretch Hip Flexor Stretch Chest Stretch 20 secs Calf Stretch Shoulder Stretch Tricep Stretch Page 7 of 10 COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY.

9 67 LEAN & STRONG CHEST, BICEPS & ABS Your Workout Step 1: Warm up 4 Power Walking 3:00 minutes Tip #1 If you re in a hurry and can t fit in a full workout, we have 130 express workouts that will burn calories and get results in under 30min! Push Up - (Knees) 30 reps Step 2: Workout Chest Press - Incline 3 Sets 8 reps Weight kg Chest Press - Dumbbells 8 reps Weight kg Chest Press - Dumbbells 8 reps Weight 5-8 kg 55 Drop Set 3x Tip #2 Work to the best of YOUR ability. Start easy and build up as your fitness improves. Tip #3 Wish you could watch a demonstration of these exercises? On the 12WBT site you can! We ve got over 400 videos showing you how to do every exercise. Push Up - Clap 8 reps Chest Flys - Dumbbell 8 reps Weight 4-7 kg Compound Set 3x Bicep Curl 8 reps Weight 4-7 kg Crunch - Reverse 15 reps Compound Set Page 8 of 10 COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY.

10 LEAN & STRONG CHEST, BICEPS & ABS Bicep Curl - Hammer 8 reps Weight 5-8 kg Bicep Curl - Hammer 8 reps Weight 3-6 kg Drop Set 3x Leg Lift - Double 15 reps Bicep Curls - 21s 2 Sets 21 reps Weight kg Super Set 3x Skipping 3 minutes 3 Step Side Run 1 minute Step 3: Abs 4 Leg Lift - Double 15 reps Scissor Crossover 30 reps alternate L/R Mini Circuit 2x Crunch - Reverse 15 reps Page 9 of 10 COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY.

11 LEAN & STRONG CHEST, BICEPS & ABS Step 4: Stretch 4 Lower Back Stretch 20 secs Back Twist Stretch Neck Stretch Shoulder Stretch Chest Drop Stretch 20 secs Page 10 of 10 COPYRIGHT WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY.

12 Now that you ve had a taste of what 12WBT is all about, there s no time like the present to get on board for our next round starting the 6th of February. My program is all about helping you find the right balance of food and exercise, to make sure you are living the best version of yourself possible. So make 2017 all about you! Remember, fate has nothing to do with it. Intention, choice, decisions; these are the things that make a difference. So join me and my team to become a healthier, happier and stronger you.