Two week Live Active Guide

Transcription

1 SAY HELLO TO THE GOODLIFE! Did you know it takes just 2 weeks of doing something consistently to make it a habit? The Goodlife is here and what better way to stay active and create a new healthy routine than with this 2 week training and eating guide designed to sculpt, tone and whip your body into shape from the inside out. TRAINING GUIDE Weights: When the training program calls for kettlebells, medicine balls, dumbbells or barbells, try to find an appropriate weight that you can do at least 15 repetitions with. You do not want the weight to be too heavy. Ideally aim for around 1-2 minutes rest between sets. Cardio: Some of the sessions are designed to challenge your cardiovascular fitness. Your goal is to be able to complete the duration of the session without stopping, so choose an appropriate speed and intensity to allow for this. Rest: Have at least two rest days each week so your body has time to relax, recover and reshape itself. Training too often can actually lead to injury, sleep problems, weight loss plateaus and even weight gain! Pick five workouts from the guide and fit them in around your weekly schedule. EATING GUIDE Snacks: Use the snack guide to keep within your required calorie intake. Approximately 3-4 snacks are recommended for men and 1-2 snacks for women. Men: For men looking to lose weight, we recommend an approximate calorie intake of 3500 per day. For men looking to build muscle mass, we recommend approximately 4000 calories per day. Women: For women looking to lose weight and focusing on body composition, we recommend an approximate calorie intake of 1500 per day. For women looking to maintain their weight and build lean muscle, we recommend approximately 2000 calories per day. Serving sizes: Breakfasts & lunches are usually single serves. Dinner always serves 2 or more. Special dietary needs: Check the recipe labels for gluten-free and dairy-free alternatives. egetarians can also substitute 100g of meat or seafood for 35g yellow cheese, 50 white cheese, 140g chickpeas, lentils or beans or 20g nuts. egetarian Gluten Free DF Dairy Free 1 IMPORTANT: PLEASE READ! This training plan has been devised for people with a moderate to advanced level of fitness. Goodlife Health Clubs accepts no responsibility for any injury that may result from completing these workouts. If you are a beginner, or only have a basic level of fitness, please consult a healthcare professional prior to completing these exercises to ensure they are suitable. You will notice that each week increases in intensity. Following the completion of this plan, the program can be reviewed and updated by a qualified Goodlife Personal Trainer at one of our 75 clubs across Australia. Got a question? us on justwondering@goodlifehealthclubs.com.au 2

2 WEEK 1 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Rest day Running circuit Upper body weight session Rest day Lower body weight session Total body cardio Circuit training WEEK 1 Rest day Run for 3 mins then complete: 10 x squat jumps 10 x lunge jumps 10 x pushups 10 x sit ups Repeat circuit for 30 minutes Hand release push ups 4 x 20 reps One arm rows 4 x 10 reps Machine shoulder press 3 x 10 reps Seated rows 3 x 10 reps Machine chest press 3 x 10 reps Lat pulldowns 3 x 10 reps Rest day Barbell squat 4 x 10 reps Leg press 4 x 10 reps Box jumps 4 x 10 reps Hamstring curls 4 x 10 reps Straight leg extension 4 x 10 reps Rower 100 metre sprint 20 second rest Repeat 10 times Bike 30 sec sprint/30 sec rest x 5 20 sec sprint/20 sec rest x 5 10 sec sprint/20 sec rest x 5 Core 20 x sit-ups 20 x leg raises 20 x bicycles Complete as many rounds as possible in 30 minutes: 10 x squats 10 x push ups 10 x sit ups 10 x lunges 10 x medicine ball slams 10 x box jumps 10 x burpees 50 x skips AM Banana Breakfast Smoothie Mushroom & Spinach Omelette Bircher Muesli (prepare night before) Baked Eggs with Avocado & Egg Muffin Choc Hazelnut Smoothie Berry Breakfast Smoothie Mushrooms & Tomatoes LUNCH Salad of 150g tin tuna in springwater, 1 tsp wholegrain mustard & ½ cup steamed broccolini Salad of 150g grilled tofu, 1 tbsp unhulled tahini & ½ cup roasted broccoli Salad of ½ cup diced veg, sprinkle Italian herbs & 30g feta Omelette with 1 handful diced mushrooms, 3 eggs & 30g grated cheese Salad of 150g grilled beef, 1 tbsp sesame seeds & ½ cup steamed baby bok choy Salad of 150g tin tuna in springwater, 1 tbsp tamari sauce & ½ cup steamed broccolini Salad of 150g cooked chicken, 1 tsp wholegrain mustard & ½ cup cooked quinoa PM Breakfast Lunch Dinner Pizza Beef Burritos Baked Snapper with Tahini & Pomegranate Fast Fettuccine with Market Greens Smoky Prawn Tacos Easy Stir-Fry Chicken Artichoke & Pea Frittata 3 4

3 Eating regularly is one of the fundamentals in maintaining a healthy lifestyle. This means that providing your body with a constant source of fuel is a must for busy, on the go individuals balancing work, life and exercise commitments. Additionally, regular mealtimes have been shown to boost the metabolism, improve immunity and positively impact central nervous system function, and in turn ensures stable blood sugar levels across the day. For men we recommend 3-4 snacks per day and for women we recommend 1-2 snacks alongside 3 wholesome main meals. Sizes and portions can be adjusted according to your individual health goals. GROUP A SNACKS (approx 150 Calories) These are our base level snacks, which support your weight management & healthy eating goals. 1 cup vegetables with 3 tbs skinny hummus ½ cup low fat yoghurt with ½ cup berries + 1 tsp ALPS Blend 1 piece wholegrain toast with 2 tsp peanut butter 95g tin tuna in springwater with 2 corn thins & sliced tomato 10 almonds with a piece of fruit GROUP B SNACKS (approx 200 Calories) These snacks are higher in energy and are therefore ideal for those who who want to maintain their weight or undertake more vigorous exercise. 1 piece wholegrain toast with 40g feta + 4 olives 1 slice wholegrain toast with 2 tbs cottage cheese & 3 slices of avocado 2 XL hard boiled eggs & vegetable sticks + 4 walnut halves 1 pear + 30g low fat cheese Banana smoothie (1 banana + 1 cup skim milk + 2tbs low fat yoghurt) 5 6

4 WEEK 1 ALPS BLEND Makes 4 cups worth of a healthy, crunch mix. DF 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds Combine all ingredients and store in an airtight container. PER SERE ( 2 TSP) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g BANANA BREAKFAST SMOOTHIE 1 cup reduced-fat milk 2 scoops vanilla whey protein powder 1 tbs rolled oats 1 medium banana 1 ice cube Put all ingredients in the blender and whiz for a few minutes. BREAKFAST LUNCH DINNER PIZZA SERES 2 2 wholegrain pita breads (or gluten free wraps) 2 tbs tomato paste 50g baby spinach leaves 50g low fat mozzarella cheese 6 cherry tomatoes, quartered 30g prosciutto, very thinly sliced 2 eggs 1 tsp dried Italian herbs ½ tsp chilli flakes (optional) Preheat oven to 230 C. Spread pita breads with tomato paste, scatter over spinach leaves and sprinkle with cheese. Add tomatoes and prosciutto. Crack egg into the centre of each of each pizza and sprinkle with herbs and chilli. Bake for 10 minutes or until egg has cooked. PER SERE Energy: 1315kJ (313.8 Cals) Protein: 22.8g Fat: 13.4g (sat 5.9g) Carbs: 23.5g (Sugar 4.4g) Fibre: 6g MUSHROOM & SPINACH OMELETTE Olive oil spray 10g grated parmesan cheese ¼ cup fresh parsley, chopped Heat a non-stick frypan over medium heat. Spray with oil and saute mushrooms for a few minutes. Add spring onion and cook a few minutes more. Add spinach leaves and cook until spinach has wilted. Remove from pan and set aside. Wipe pan clean, spray with oil and heat over medium to low heat. Whisk together eggs, water and salt and pepper. Pour egg mixture into pan and cook for a few minutes until egg starts to set. Add mushroom mixture and continue cooking. Sprinkle with parmesan and parsley, fold in half and serve. PER SERE Energy: 704kJ (168 Cals) Protein: 17g Fat: 10.3g (sat 4.5g) Carbs: 2g (Sugar 1.5g) Fibre: 2.4g BEEF BURRITOS SERES 2 200g lean beef mince 220g tin baked beans in barbecue sauce 1 tsp Mexican chilli powder 200g tin crushed tomatoes ½ tsp salt ¼ cup water TO SERE 2 tbs avocado 2 tbs low-fat tzatziki ¼ iceberg lettuce 2 wholegrain wraps in loosely wrapped foil and heat for 5 minutes in oven. To assemble, place lettuce, ½ of the meat, avocado and tzatziki in centre of the wrap. Fold up the base of wrap and fold in the sides to serve. PER SERE Energy: 1266kJ (303 Cals) Protein: 27.9g Fat: 14.2g (sat 5.3g) Carbs: 15.6g (Sugar 6.6g) Fibre: 4.6g BIRCHER MUESLI 3 cup natural muesli 3 cup low fat yoghurt 1 ½ tbs orange juice, freshly squeezed ¼ apple, unpeeled & grated TO SERE 2 strawberries, cut in quarters 2 tsp toasted ALPS Blend ½ tsp honey Combine oats with a 3 cup boiling water in a small serving bowl and cover with cling wrap. Stand for a few minutes. Uncover, stir and top with yoghurt, strawberries and ALPS Blend. PER SERE Energy: kJ (273 Cals) Protein: 12.1g Fat: 6.4g (sat 1.2g) Carbs: 41.3g (Sugar 28.2g) Fibre: 5.3g BAKED SNAPPER WITH TAHINI & POMEGRANATES SERES 2 PER SERE Energy: 1264kJ (302 Cals) Protein: 28.4g Fat: 2.8g (sat 1g) Carbs: 41.2g (Sugar 29g) Fibre: 2.8g 50g mushrooms, quartered 1 spring onion, finely sliced 50g baby spinach 2 eggs 2 tbs water salt & pepper Preheat oven to 180 C. Heat a non-stick pan sprayed with oil over a high heat and cook mince until browned, stirring frequently to break up the clumps of meat. Add baked beans, chilli, tomatoes, salt & water to the mince. Stir well and simmer for minutes or until almost all liquid has been absorbed. Place wraps DF 2 snapper fillets olive oil spray salt & pepper, to taste ¼ cup fresh parsley, chopped 7 8

5 WEEK 1 ½ lemon, zested 1 pomegranate, seeds only TAHINI SAUCE 1 tbs tahini 1 tbs water 2 tsp lemon juice PER SERE Energy: 1232kJ (294 Cals) Protein: 14g Fat: 14.7g (sat 3.7g) Carbs: 24.4g (Sugar 2.5g) Fibre: 1.5g FAST FETTUCCINE WITH MARKET GREENS SERES 2 1 scoop chocolate protein powder 1 cup reduced-fat milk ½ banana, sliced 4 pitted dates 15g hazelnuts 2 ice cubes PER SERE Energy: 1319kJ (315 Cals) Protein: 27.8g Fat: 9.9g (sat 3.6g) Carbs: 27.9g (Sugar 5.6g) Fibre: 4g BAKED EGGS WITH MUSHROOMS & TOMATOES 1 garlic clove, crushed ¼ cup fresh parsley, chopped Place all ingredients in a blender and whiz until thick and creamy. DF Preheat oven to 200 C and line a baking tray with baking paper. Place fish on tray, skin-side down, spray with oil, then season with salt and pepper and bake for 6-7 minutes. To make the sauce, blend tahini, water, lemon juice, garlic and salt until smooth. Add parsley and blitz to chop, adding more water if too thick. Season with salt & pepper. Serve fish with tahini sauce, sprinkle with parsley, lemon zest and top with pomegranate seeds. PER SERE Energy: 974kJ (232 Cals) Protein: 33.8g Fat: 8.6g (sat 1.5g) Carbs: 4.7g (Sugar 4.5g) Fibre: 4.5g AOCADO & EGG MUFFIN DF 1 egg 1 tbs tomato chutney ¼ avocado 1 wholegrain muffin ¼ tsp lemon pepper Heat a nonstick frypan over medium heat. Crack egg into the pan, sprinkle with lemon pepper, turning to cook both sides. Toast muffin, spread one side with avocado and the other with chutney. Add egg to serve. 100g wholemeal fettucine 1 tbs olive oil 1 zucchini, sliced 50g green beans, trimmed 6 cavolo nero or silverbeet leaves, washed (but not dried) & sliced 60g haloumi cheese, grated 1 tbs parmesan, grated 1 lemon, zested & juiced 2 tbs micro-herbs (or chopped fresh herbs of choice) Cook fettuccine as per packet instructions. Heat a non-stick frypan over medium heat. Drizzle with oil, add zucchini slices and cook for a few minutes. Add beans and cavolo nero (or silverbeet), cover and cook for 5 minutes. Add haloumi and parmesan and toss well. Stir through lemon zest and juice, then toss through drained pasta. Scatter with herbs to serve. PER SERE Energy: 1150kJ (275 Cals) Protein: 15.5g Fat: 7.5g (sat 4.4g) Carbs: 33.2g (Sugar 1.9g) Fibre: 6.9g CHOC HAZELNUT SMOOTHIE PER SERE Energy: 1320kJ (315 Cals) Protein: 20.6g Fat: 10.1g (sat 1g) Carbs: 36.6g (Sugar 34.6g) Fibre: 4.7g SMOKY PRAWN TACOS SERES 2 1 tbs cornflour ½ tsp cumin ½ tsp smoked paprika ½ tsp salt 1 tsp olive oil 200g green prawns, shelled, deveined & cleaned 2 multigrain tortillas (or gluten free tortillas) 2-3 lettuce leaves 1-2 cups precut coleslaw (shredded cabbage & carrot) 2 tbs avocado, diced 2 tbs reduced-fat natural yoghurt 4 sprigs coriander ¼ lime, to serve Place cornflour, cumin, paprika and salt in a freezer bag and shake to mix well. Add prawns and toss well to coat. Heat oil in a non-stick frypan over medium heat. Add prawns, cooking for a few minutes each side. Warm tortillas, then top with lettuce, shredded cabbage and carrot, avocado, cooked prawns, yoghurt, coriander and a squeeze of lime. Olive oil spray 2 eggs 2 large (portobello) mushrooms, cleaned & stalk removed 4 cherry tomatoes 4 sprigs of thyme Preheat oven to 180 C. Spray a small ovenproof dish with oil. Place mushrooms in the dish. Break an egg in each, top with tomatoes and scatter over the leaves of two sprigs of thyme. Season with salt and pepper and bake for 10 minutes, or until the egg is cooked to your liking. Scatter over remaining thyme sprigs to serve. PER SERE Energy: 621kJ (149 Cals) Protein: 14g Fat: 9.3g (sat 3.2g) Carbs: 2.1g (Sugar 1.9g) Fibre: 1.5g EASY STIR-FRY CHICKEN SERES 2 DF 1 tsp canola oil 1 red onion, thinly sliced 1 tsp ginger, finely chopped 250g chicken fillets, thinly sliced & sprayed with oil 100g Lebanese eggplant, sliced on the diagonal 2 garlic cloves, crushed & finely chopped 4 baby bok choy, quartered 2 tsp sesame seeds ¼ cup fresh coriander, roughly chopped 9 10

6 WEEK 1 TO SERE ¾ tsp cornflour 2 tbs chicken stock 1 garlic clove, crushed & finely chopped 1 tsp soy sauce (tamari for gluten free) 1 tbs sesame oil 1 tbs Shaoxing Chinese cooking wine or dry sherry 1 bird's-eye chilli, finely chopped Start by making the sauce. Blend cornflour with stock and add garlic, soy, oil, wine and chilli then set aside. Heat wok over very high heat. Add oil and saute onion and ginger. Push onion mixture to the sides of wok and add chicken and cook for 1 minute. Add eggplant and garlic and stir fry with chicken and onion mixture for a couple of minutes. Add bok choy and sauce and cook for another minute or two. Serve sprinkled with sesame and coriander. PER SERE Energy: 1226kJ (292 Cals) Protein: 32.9g Fat: 15.6g (sat 2.6g) Carbs: 3.7g (Sugar 2.6g) Fibre: 5.1g BERRY BREAKFAST SMOOTHIE 1 cup skim milk 2 scoops vanilla whey protein powder 2 tbs rolled oats 1 cup of frozen mixed berries 1 ice cube Pop all ingredients in the blender and whiz for a few minutes, then serve. ARTICHOKE & PEA FRITTATA SERES 2 100g low-fat cottage cheese 2 eggs ½ tsp vegetable stock powder 2 tbs reduced-fat milk ½ tsp garlic, minced Cracked pepper (to taste) ¼ cup fresh continental parsley, chopped olive oil spray 1 spring onion, thinly sliced 400g tin artichokes in brine, drained & quartered ¼ cup frozen peas, defrosted 2 tbs grated parmesan cheese To make frittata mix, blend together cottage cheese, eggs, vegetable stock powder, milk, garlic and pepper. Stir through parsley and set aside. Preheat a grill to a medium heat. Spray an oven-proof, non-stick frypan with oil and heat over a medium heat. Add spring onion and artichoke quarters to pan, cook for 2-3 minutes, until softened. Add peas and cook for a few minutes until peas are heated through. Reduce heat to low and add frittata mix to pan. Cook for 6-8 minutes until almost set. Sprinkle with grated parmesan and place under a preheated grill for 3 minutes or until golden on top. Allow to cool slightly, cut into 2 pieces and serve with salad. PER SERE Energy: 840kJ (200.8 Cals) Protein: 21.7g Fat: 7.4g (sat 3.4g) Carbs: 10.1g (Sugar 7.2g) Fibre: 21g NOTES PER SERE Energy: 1241kJ (296 Cals) Protein: 28.4g Fat: 3.3g (sat 1.7g) Carbs: 36.2g (Sugar 21.7g) Fibre: 6.8g 11 12

7 WEEK 1 PANTRY EGETABLES FRUIT SNACKS 1 dozen eggs 2 tbs chicken stock ½ tsp vegetable stock powder 100g wholemeal fettuccine 2 x 150g tin tuna in springwater 200g tin crushed tomatoes 220g tin baked beans in barbeque sauce 400g tin artichokes in brine ½ cup cooked quinoa 4 scoops vanilla whey protein powder 1 scoop chocolate protein powder 3 tbs rolled oats 3 cup natural muesli 4 pitted dates 15g hazelnuts 1 ½ tbs cornflour ALPS BLEND: 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds CONDIMENTS, SPREADS & OTHER STAPLES: salt & pepper olive oil spray olive oil balsamic vinegar ½ tsp honey 2 tsp wholegrain mustard 2 tbs tomato paste 1 tbs tomato chutney 2 tbs unhulled tahini 1 ½ tbs dried Italian herbs ½ tsp chilli flakes ½ tsp cumin ½ tsp smoked paprika 1 ½ tbs sesame seeds 1 tbs sesame oil 1 ½ tbs soy or tamari sauce 1 tsp Mexican chilli powder ¼ tsp lemon pepper 1 tbs Shaoxing Chinese cooking wine or dry sherry ½ cup diced veg (carrot & zucchini) 1 cup broccolini 1 zucchini 8 baby bok choy 50g green beans 100g baby spinach leaves ½ iceberg lettuce 1-2 cups precut coleslaw (shredded cabbage & carrot) 6 cavolo nero or silverbeet leaves ½ cup broccoli 1 punnet cherry tomatoes 100g Lebanese eggplant 100g mushrooms 2 large Portobello mushrooms 2 tbs micro-herbs (or other fresh herbs) 2 spring onions 1 cup continental parsley ½ cup coriander 4 sprigs thyme 1 avocado 5 garlic cloves 1 tsp ginger 1 red onion 1 bird s-eye chilli 2 bananas 1 orange ¼ apple 2 strawberries DELI / FRIDGE / FREEZER 150g firm tofu 30g prosciutto 2 tbs low-fat tzatziki 3 ½ cups reduced-fat milk ½ cup reduced-fat natural yoghurt 30g feta 50g low-fat mozzarella cheese 150g beef steak 150g cooked chicken 250g chicken fillets DAIRY MEAT / FISH 2 lemons ¼ lime 1 pomegranate 1 cup frozen mixed berries ¼ cup frozen peas 4 tbs parmesan cheese 60g haloumi cheese 100g low-fat cottage cheese 30g grated cheese 200g lean beef mince 2 snapper fillets 200g green prawns Snacks are personal! You ll need to buy 7 days worth of your preferred snacks. Refer to our Snacking Guide for your allocation, choose your preferred snacks, then list ingredients below. ½ cup flaxseeds ½ cup sesame seeds ¼ cup poppy seeds BAKERY ¼ cup chia seeds 4 wholegrain pita breads (or gluten free) 1 wholegrain muffin 2 multigrain tortillas (or gluten free) 13 14

8 WELCOME TO WEEK 2! You're one week down and that means you're one step closer to achieving your Goodlife body goals! We bet you're feeling a bit sore and sorry for yourself, and maybe even a bit 'hangry' (that's hungry and angry), but the best news is the pain you feel today will be the results you see tomorrow. TRAINING GUIDE Weights: When the training program calls for kettlebells, medicine balls, dumbbells or barbells, try to find an appropriate weight that you can do at least 15 repetitions with. You do not want the weight to be too heavy. Ideally aim for around 1-2 minutes rest between sets. Cardio: Some of the sessions are designed to challenge your cardiovascular fitness. Your goal is to be able to complete the duration of the session without stopping, so choose an appropriate speed and intensity to allow for this. Rest: Have at least two rest days each week so your body has time to relax, recover and reshape itself. Training too often can actually lead to injury, sleep problems, weight loss plateaus and even weight gain! Pick five workouts from the guide and fit them in around your weekly schedule. EATING GUIDE Snacks: Use the snack guide to keep within your required calorie intake. Approximately 3-4 snacks are recommended for men and 1-2 snacks for women. Men: For men looking to lose weight, we recommend an approximate calorie intake of 3500 per day. For men looking to build muscle mass, we recommend approximately 4000 calories per day. Women: For women looking to lose weight and focusing on body composition, we recommend an approximate calorie intake of 1500 per day. For women looking to maintain their weight and build lean muscle, we recommend approximately 2000 calories per day. Serving sizes: Breakfasts & lunches are usually single serves. Dinner always serves 2 or more. Special dietary needs: Check the recipe labels for gluten-free and dairy-free alternatives. egetarians can also substitute 100g of meat or seafood for 35g yellow cheese, 50 white cheese, 140g chickpeas, lentils or beans or 20g nuts. egetarian Gluten Free DF Dairy Free 15 IMPORTANT: PLEASE READ! This training plan has been devised for people with a moderate to advanced level of fitness. Goodlife Health Clubs accepts no responsibility for any injury that may result from completing these workouts. If you are a beginner, or only have a basic level of fitness, please consult a healthcare professional prior to completing these exercises to ensure they are suitable. You will notice that each week increases in intensity. Following the completion of this plan, the program can be reviewed and updated by a qualified Goodlife Personal Trainer at one of our 75 clubs across Australia. Got a question? us on justwondering@goodlifehealthclubs.com.au 16

9 WEEK 2 DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Rest day Shuttle run circuit Circuit training Lower body weight session Upper body weight session Rest day Body weight blast WEEK 2 Rest day 3 x 20 metre jog 3 x 20 metre high knees 3 x 20 metre butt kicks 3 x 20 metre side steps 3 x 20 metre running jumps (alternate legs) 3 x 20 metre sprints 10 x 40 metre sprints 30 second rest 10 x 20 metre sprints Complete as many rounds as possible in 30 minutes: 10 x kettlebell swings 20 x kettlebell renegade rows (10 each arm) 20 x kettlebell alternating lunges (10 each leg) 10 x medicine ball slams 10 x box jumps 10 x burpees 50 x skips Barbell front squat 4 x 10 reps Leg press 4 x 10 reps Dumbbell lunges 4 x 10 reps Stiff-legged deadlift 4 x 10 reps Straight leg extension 4 x 10 reps Dumbell bench press 4 x 10 reps Barbell bent over rows 4 x 10 reps Seated rows 3 x 10 reps Hand release push ups 4 x 10 reps Lat pulldowns 4 x 10 reps Rest day 30 x jumping jacks 10 x burpees 20 x sit ups 10 x lunges 25 x mountain climbers 10 x leg raises 1 minute skipping 1 minute plank Repeat 3 times AM Basil & Goat's Cheese Omelette Breakfast Trifle (prepare night before) Tomato & Cream Cheese Brushetta Mango Breakfast Smoothie Extreme Oats Maple Syrup Berries with Porridge Blueberry Almond Breakfast Smoothie PM LUNCH Salad of 3 boiled eggs, ½ tsp curry powder & ½ cup steamed broccolini Salad of 30g grilled haloumi & 100g mixed salad 150g tin mackerel in springwater, 3 avocado on 2 rice crackers 150g tin sardines in springwater with 1 sliced tomato & ½ sliced cucumber on 2 pieces of toast 1 sachet miso soup with 150g cooked chicken & ½ cup baby bok choy Omelette with ½ diced avocado, 2 eggs & 2 diced cherry tomatoes 50g smoked salmon, 50g coleslaw & 1 tbs cream cheese in a toasted wrap Baked Barramundi with Asparagus Chorizo Frittata Smoked Chicken & Roast Pumpkin Salad BBQ Rub Tofu with 100g mixed salad Baroque Salad Mango Chicken Salad Chargrilled egetable Pizza 17 18

10 Eating regularly is one of the fundamentals in maintaining a healthy lifestyle. This means that providing your body with a constant source of fuel is a must for busy, on the go individuals balancing work, life and exercise commitments. Additionally, regular mealtimes have been shown to boost the metabolism, improve immunity and positively impact central nervous system function, and in turn ensures stable blood sugar levels across the day. For men we recommend 3-4 snacks per day and for women we recommend 1-2 snacks alongside 3 wholesome main meals. Sizes and portions can be adjusted according to your individual health goals. GROUP A SNACKS (approx 150 Calories) These are our base level snacks, which support your weight management & healthy eating goals. 1 cup vegetables with 3 tbs skinny hummus ½ cup low fat yoghurt with ½ cup berries + 1 tsp ALPS Blend 1 piece wholegrain toast with 2 tsp peanut butter 95g tin tuna in springwater with 2 corn thins & sliced tomato 10 almonds with a piece of fruit GROUP B SNACKS (approx 200 Calories) These snacks are higher in energy and are therefore ideal for those who who want to maintain their weight or undertake more vigorous exercise. 1 piece wholegrain toast with 40g feta + 4 olives 1 slice wholegrain toast with 2 tbs cottage cheese & 3 slices of avocado 2 XL hard boiled eggs & vegetable sticks + 4 walnut halves 1 pear + 30g low fat cheese Banana smoothie (1 banana + 1 cup skim milk + 2tbs low fat yoghurt) 19 20

11 WEEK 2 ALPS BLEND Makes 4 cups worth of a healthy, crunch mix. DF 1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds Combine all ingredients and store in an airtight container. PER SERE ( 2 TSP) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g BASIL & GOAT S CHEESE OMELETTE 2 eggs ¼ tsp salt & pepper oil spray 20g goat s cheese feta 6 basil leaves Combine eggs with 2 tbs water, salt & pepper in a small bowl and whisk well. Heat a small oil-sprayed nonstick frypan over low to medium heat. Add egg mix and cook for a few minutes until the base starts to set. Sprinkle with crumbled feta and continue to cook until the omelette is almost set. Add basil leaves and fold in half to serve. PER SERE Energy: 619kJ (148 Cals) Protein: 12.6g Fat: 8.8g (sat 5.3g) Carbs: 0.7g (Sugar 0.4g) Fibre: 0.1g BAKED BARRAMUNDI WITH ASPARAGUS SERES 2 1 asparagus bunch, woody ends removed 3 garlic cloves, crushed Olive oil spray 2 tbs pesto (available in supermarket or make your own) 2 barramundi fillets, skin removed 1 punnet cherry tomatoes Preheat oven to 220 C. Place asparagus and garlic in a baking dish, spray with oil and bake for 5 minutes. Spread pesto over both fillets of fish and place on top of asparagus. Add tomatoes to the pan and return to the oven to bake for another 10 minutes. Carefully lift asparagus and fish onto serving plates and scatter around tomatoes to serve. PER SERE Energy: 1192kJ (284 Cals) Protein: 40.6g Fat: 10.4g (sat 1.9g) Carbs: 6.8g (Sugar 5.3g) Fibre: 6.6g BREAKFAST TRIFLE ½ cup frozen mixed berries 2 tsp honey ¼ tsp balsamic vinegar ¼ cup untoasted muesli 2 tbs orange juice ¼ cup low-fat Greek yoghurt 2 strawberries, quartered ½ tbs ALPS blend or chopped nuts 1 tsp honey Heat berries, honey & vinegar in small saucepan over medium heat for minutes until reduced and quite thick & syrupy. Remove from heat and allow to cool before using. Combine muesli and orange juice and leave to stand in the fridge a few hours or overnight. Carefully spoon the berry mixture into a glass. Spoon the muesli mixture on top of the berries, then add ¼ cup of yoghurt. Top with strawberries, scatter with ALPS blend & drizzle with honey. PER SERE Energy: 1143kJ (273 Cals) Protein: 10.2g Fat: 5.8g (sat 1g) Carbs: 44.9g (Sugar 35.2g) Fibre: 6.6g CHORIZO FRITTATA SERES 2 1 onion thinly sliced 1 tsp minced garlic 1 tsp sambal oelek (minced chilli) 40g chorizo sausage, cut into quarters lengthwise then in 1cm slices 1 punnet cherry tomatoes 100g rocket 50g dried spaghetti 2 eggs ⅓ cup milk ⅓ cup low fat Greek yoghurt Salt & pepper 1 tbs grated parmesan cheese Cook pasta as per packet instructions. Spray a non stick fry pan with oil and heat over medium - low heat. Add onion, garlic, sambal oelek and chorizo to pan and cook, stirring regularly, for 10 minutes or until sausage is almost cooked. Add cherry tomatoes and cook for another 5 minutes until softened. Add rocket cook until wilter and stir through drained pasta. Preheat grill to high. Whisk together eggs, milk, yoghurt, salt & pepper and add to pan and continue to cook until the base is set. Sprinkle the top with cheese, place under the grill and cook until top is set and golden brown. PER SERE Energy: 1251kJ (299 Cals) Protein: 21.9g Fat: 13.3g (sat 5.7g) Carbs: 22.6g (Sugar 8.9g) Fibre: 4.3g TOMATO & CREAM CHEESE BRUSCHETTA 2 slices of wholegrain bread (or gluten free bread) 1 garlic clove, halved 2 tbs low-fat cream cheese 6 cherry tomatoes, quartered 1 tsp balsamic or red wine vinegar 1 tbs fresh parsley, chopped Cracked pepper Toast bread and wipe cut garlic over toast to flavour slightly. Spread with cheese, top with tomatoes, sprinkle over vinegar, parsley and cracked pepper. PER SERE Energy: 967kJ (231 Cals) Protein: 12.1g Fat: 5.2g (sat 2g) Carbs: 32g (Sugar 6g) Fibre: 8g SMOKED CHICKEN & ROAST PUMPKIN SALAD SERES 2 100g pumpkin 2 tsp olive oil 1 tsp ground cumin ½ tsp salt 2 tsp pine nuts 21 22

12 WEEK 2 100g mixed lettuce Pop all ingredients in a blender, then whiz for a few Combine oats and 1/2 cup boiling water in a small Combine berries, syrup and vanilla in a small 150g smoked chicken fillets, thinly sliced minutes & serve. serving bowl. Cover with cling wrap and stand saucepan and bring to a simmer. Combine oats, skim ½ green capsicum, seeds & veins removed, then thinly sliced 60g baby bocconcini, cut in quarters DRESSING 2 tsp extra virgin olive oil 2 tsp lemon juice 1 lemon, zested Preheat oven to 200 C. Wash pumpkin and leaving skin on cut into roughly 3cm pieces. Drizzle over oil, PER SERE Energy: 1205kJ (288 Cals) Protein: 28g Fat: 2.3g (sat 0.9g) Carbs: 38.7g (Sugar 33g) Fibre: 3.3g BBQ RUB TOFU SERES 2 DF 360g firm tofu, cut in slices for a few minutes. Uncover, stir then add yoghurt, strawberries and ALPS Blend. PER SERE Energy: 2024kJ (484 Cals) Protein: 30g Fat: 16g (sat 4.2g) Carbs: 52g (Sugar 9.4g) Fibre: 9g BAROQUE SALAD SERES 2 DF milk, juice & zest in a small saucepan and bring to a gentle simmer. Cook for 5-8 minutes, stirring regularly. Serve porridge with ¼ cup yoghurt, berries and sprinkle with ALPS. PER SERE Energy: 1644kJ (391 Cals) Protein: 20.1g Fat: 5.5g (sat 1.1g) Carbs: 65.5g (Sugar 18.4g) Fibre: 8.9g MANGO CHICKEN SALAD SERES 2 dust with cumin, salt and pepper and gently combine. Place on a paper-lined baking tray and bake for minutes or until almost cooked and beginning to brown. Add pine nuts at one end and cook for 5-8 minutes or until they have started to brown. Remove from oven and allow to cool. Combine dressing ingredients with 2 tsp water. Divide lettuce between two bowls, add smoked chicken, capsicum, pumpkin, bocconcini and pine nuts. Drizzle over dressing just before serving. PER SERE Energy: 1235kJ (295 Cals) Protein: 30.3g Fat: 17.2g (sat 4.1g) Carbs: 6g (Sugar 4.6g) Fibre: 2.9g MANGO BREAKFAST SMOOTHIE 1 cup skim milk 2 scoops vanilla protein powder 1 tbs rolled oats 1 cup sliced mango 1 ice cube Olive oil spray DRESSING 1 tsp brown sugar 1 tsp garlic, minced ½ tsp paprika ½ tsp ground cumin 8 tsp cayenne pepper 1 orange, juiced & zested 8 tsp salt Combine all rub ingredients, then marinate tofu slices for as long as possible. Heat BBQ or grill pan, spray pan with oil and cook tofu for a 3-4 minutes on each side or until browned. PER SERE Energy: 943kJ (225 Cals) Protein: 22g Fat: 13g (sat 1.8g) Carbs: 4.9g (Sugar 4.7g) Fibre: 13g EXTREME OATS ¾ cup rolled oats ¾ cup low-fat Greek yoghurt 6 strawberries, sliced 1 tbs ALPS Blend 75g red cabbage, thinly sliced 75g yellow squash, cut into wedges 75g zucchini, thinly sliced 75g yellow beans, trimmed & cut into thirds ⅓ cup parsley, chopped 20g walnuts, chopped Mix together all dressing ingredients and set aside. Combine salad ingredients in a bowl, toss with dressing and top with chopped walnuts. PER SERE Energy: 632kJ (151 Cals) Protein: 4.6g Fat: 11.9g (sat 1.2g) Carbs: 6.9g (Sugar 6.6g) Fibre: 4.1g MAPLE SYRUP BERRIES WITH PORRIDGE ½ cup frozen berries 1 tbs maple syrup ½ tsp vanilla extract ⅓ cup of rolled oats 1 cup of skim milk Juice & zest of half an orange ¼ cup low fat Greek style yoghurt 2 tsp ALPS Blend DF 200g lean chicken breast Salt & pepper 100g mignonette or oakleaf lettuce, roughly torn ½ mango, peeled and cut in 1cm cubes ⅓ avocado, peeled and cut in 1cm cubes 1 continental cucumber, peeled and diced 1 tbs slivered almonds, toasted Snow pea shoots to garnish (optional) DRESSING 1 tsp extra virgin olive oil 1 tsp white wine vinegar 2 tsp wholegrain mustard 1 tsp lemon juice salt & pepper Preheat grill pan or BBQ. Spray chicken fillet with oil and season with salt & pepper before cooking 6-8 minutes both sides or until golden brown. Rest for 5 minutes before thinly slicing. In a large serving bowl, toss lettuce, mango, avocado, cucumber and chicken. In a small container whisk dressing ingredients together, and pour dressing over salad, sprinkle over almonds and garnish with pea shoots

13 WEEK 2 PER SERE Energy: 1277kJ (305 Cals) Protein: 33.8g Fat: 15.7g (sat 3.3g) Carbs: 7.2g (Sugar 7g) Fibre: 3.5g BLUEBERRY ALMOND BREAKFAST SMOOTHIE PER SERE Energy: 1280kJ (306 Cals) Protein: 13.5g Fat: 15.9g (sat 7.3g) Carbs: 24.5g (Sugar 5.3g) Fibre: 4.6g NOTES 2 scoops vanilla protein powder ½ cup blueberries 30g slivered almonds 1 cup water 2 ice cubes Combine all ingredients in a blender. PER SERE Energy: 1203kJ (287 Cals) Protein: 9.9g Fat: 20.9g (sat 1.6g) Carbs: 15.6g (Sugar 11g) Fibre: 4.5g CHARGRILLED EGETABLE PIZZA SERES 2 280g jar chargrilled vegetables 2 wholegrain wraps (or gluten free) 2 tbs tomato paste 3 tbs light cream cheese 4 tbs parmesan cheese, grated 1 tbs fresh parsley, chopped Preheat oven to 220 C. Drain oil from vegetables. Spread wraps with tomato paste. Divide vegetables between wraps, dollop cream cheese on top and sprinkle over parmesan. Place on baking tray and bake for 8-10 minutes. Sprinkle with parsley to serve

14 WEEK 2 PANTRY EGETABLES FRUIT SNACKS 9 eggs 50g dried spaghetti 150g tin mackerel in springwater 150g tin sardines in springwater 280g jar chargrilled vegetables 2 tbs tomato paste 2 rice crackers 1 sachet miso soup ¼ cup untoasted muesli 1 cup rolled oats 4 scoops vanilla whey protein powder 20g walnuts 50g slivered almonds 2 tsp pine nuts 2 tbs pesto ALPS BLEND: 1 cup pumpkin seeds CONDIMENTS, SPREADS & OTHER STAPLES: salt & pepper olive oil spray olive oil balsamic vinegar 3 tsp honey 1 tbs maple syrup ½ tsp vanilla extract 1 tsp brown sugar ½ tsp curry powder 1 ½ tsp ground cumin ½ tsp paprika 8 tsp cayenne pepper 1 tsp white wine vinegar 1 tsp sambal oelek (minced chilli) 2 tsp wholegrain mustard ½ cup broccolini ½ cup baby bok choy 100g pumpkin 300g mixed lettuce 100g rocket 100g mignonette or oakleaf lettuce 50g coleslaw 1 asparagus bunch 1 avocado 1 tomato 3 punnets cherry tomatoes 2 continental cucumber snow pea shoots (to garnish) ½ green capsicum 75g red cabbage 75g yellow squash 75g zucchini 75g yellow beans 6 basil leaves ½ cup parsley 3 garlic cloves 5 garlic cloves 1 onion 2 oranges 8 strawberries 2 lemons DELI / FRIDGE / FREEZER ½ cup frozen mixed berries ½ cup frozen berries 2 3 cup milk 2 cups low-fat Greek yoghurt 5 tbs parmesan cheese 30g haloumi DAIRY MEAT / FISH 1 ½ cups mango ½ cup blueberries 360g firm tofu 50g smoked salmon 6 tbs low-fat cream cheese 20g goat s cheese feta 60g baby bocconcini Snacks are personal! You ll need to buy 7 days worth of your preferred snacks. Refer to our Snacking Guide for your allocation, choose your preferred snacks, then list ingredients below. 1 cup sunflower seeds 1 cup toasted flaked almonds ½ cup flaxseeds ½ cup sesame seeds 150g cooked chicken 150g smoked chicken fillets 200g lean chicken breast 2 barramundi fillets 40g chorizo sausage ¼ cup poppy seeds ¼ cup chia seeds BAKERY 4 slices wholegrain bread (or gluten-free) 3 wholegrain wraps (or gluten-free) 27 28