As you might have heard, I developed #noexcuses to help busy women lose weight and reduce body fat over a focused 8 week period.

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1 KIMBEACH.COM

2 WELCOME Great to have you on board! Hello and welcome! I m so happy you took the plunge and signed up for my #noexcuses program you ve just taken the first step towards creating a healthier, happier version of yourself. Woohoo! As you might have heard, I developed #noexcuses to help busy women lose weight and reduce body fat over a focused 8 week period. But while it s a structured, short-term program, rest assured #noexcuses is NOT a crash diet. Instead, this program will guide you through a healthy weight loss journey, and teach you how to fuel and nurture your body in a sustainable way. In the following pages, you ll find a detailed eating and training plan for the next 8 weeks. Everything is laid out in easy-to-understand steps (there s even a shopping list to help you get organised). All you have to do is follow the instructions and stay strong. I d be lying if I said the next 8 weeks are going to be easy. But if you re ever tempted to throw in the towel, remind yourself why you chose to sign up for #noexcuses in the first place and if you need extra support, it s as simple as jumping online to visit the #noexcuses private Facebook group! You can use this page to ask my team and I any questions (I m on there most days helping) you have during the 8 weeks and also to share tips and ideas with other women who are on the #noexcuses journey. Your invitation to join the group should have come through via if not please my team at info@kimbeach.com. Once again, thanks for joining #noexcuses. I m excited to share this program with you, and can t wait to see the results you achieve. Let s do this! PS: As well as the personal support offered through the #noexcuses Facebook group (where you can ask any questions anytime) you can also join my free #beachfit community Facebook group, where you can meet lots of like-minded women who have done my programs in the past or who just have a passion for health and fitness. Your invitation to this group was also in your welcome . 03

3 MEAL COMMENTS STAGE 1 DAY TRAINING: WEIGHTS Refer to weights card 1 glasses of water with lemon, 1/ cup rolled oats rinsed, 1/ cup almond milk, 1 tsp cinnamon, 1 tsp chia seeds, 1 tsp psyllium husks, 1/ cup berries 1/ cup of plain Chobani yoghurt (or a greek yoghurt that is low in sugar and higher in protein), sprinkled with a tsp of cinnamon, 1 whole apple with skin. Up to you whether to slice the apple and place in yoghurt or have it separately. glasses of water Almond milk can be replaced with rice milk, low fat cows milk or hot water 1/ cup per serve. Fruit is great as it is full of vitamins, minerals and fibre but it is also full of natural sugar. To lower the spike of your blood sugar it s a good idea to add cinnamon which is great at balancing out your blood sugar level. DREAM BIG. TRAIN HARD. LOVE LIFE gm tin of tuna, 1/ cup brown rice, capsicum, rocket, mushroom. glasses of water x nori sheets filled with slices of leg ham (1 slice per roll), 1 cm thick slice of avocado per roll, 1 tsp low fat cottage cheese per roll. glasses of water Pork san choy bow served on a bed of spinach leaves, glasses of water. Serving size cups. glasses of water Flavoured tuna is fine - tomato and onion or mild indian curry are good options - just be aware of the fat and sugar content both should be under 5 gms per 95 gm tin. Nori sheets can be purchased in the asian section of your supermarket, they are the same sheets used for making sushi. If you do not like nori replace with rice cakes, cruskits or rivitas. Add lean 500 gms pork mince, 1 tsp paprika, 1 tsp curry powder, 1 knob garlic minced, 1 tsp turmeric, salt/pepper to taste add to fry-pan and cook till pork is cooked, add chopped broccoli, zucchini, capsicum, mushroom, a tblspn oyster sauce, stir in a whole egg, drizzle a tsp of olive oil. Serves STAGE 1 DAY 6 OPTIONAL MEAL: Herbal tea + 10 almonds 1

4 IF YOU ARE THIRSTY YOU ARE ALREADY DEHYDRATED! Don t give up! Share your progress

5 STAGE DAY 15 TRAINING: MEAL COMMENTS MODERATE CARDIO 30 min jog + 3 x 0 mountain climbers + 3 x 0 crunches 1 4 glasses of water with lemon, 1/ cup rolled oats rinsed, 1/ cup almond milk, 1 tsp cinnamon, 1 tsp chia seeds, 1 tsp psyllium husks, 1/ cup berries halves of sweet potato devilled eggs. glasses of water Have you got your devilled eggs pre-prepared in the fridge? SURROUND YOURSELF WITH PEOPLE WHO MAKE YOU A BETTER PERSON Around 100 gms chicken, 1/ cup brown rice, capsicum, broccoli, zucchini, lettuce. glasses of water x rice cakes topped with 1 cm thick slice avocado on each rice cake and 95 gm tin tuna. glasses of water Salmon steak, broccoli, green beans, squash. glasses of water Is your brown rice/ quinoa cooked, cooled and stored in an airtight container in the fridge ready to go for the week ahead? If you are not using flavoured tuna stick to tuna in spring water and spice it up with your favourite spices. After dinner options - if necessary have a herbal tea then clean teeth. STAGE DAY 15 31

6 DESCRIPTION OF EXERCISES - STAGE 1 & PUSH UPS ON KNEES Determine your level, if these are too easy progress to push ups on toes. Start with hands slightly wider than shoulder width apart and resting on your knees. Keep your back and bottom in line with each other and abdominals tight. The movement is coming from your elbow joint not the rest of your body. So bend at your elbow joint until you get to a 90 degree angle then push up. The slower you do each rep the more you will benefit WEIGHTS STAGE 1 & PUSH UPS ON TOES Start with hands slightly wider than shoulder width apart and up on your toes. Keep your back and bottom in line with each other and abdominals tight. The movement is coming from your elbow joint not the rest of your body. So bend at your elbow joint until you get to a 90 degree angle then push up. The slower you do each rep the more you will benefit. If you feel this in your lower back lift your bottom up a bit. 50