KIMBEACH.COM VEGAN EDITION

Transcription

1 KIMBEACH.COM VEGAN EDITION

2 WELCOME Great to have you on board! Hello! I m so happy you took the plunge and signed up for the vegan version of my #noexcuses program you ve just taken the first step towards creating a healthier, happier version of yourself. Woohoo It s no secret that the vegan way of life is becoming more popular. It may be due to your love for animals or your concern for the environment or it could just be a personal choice you have made. Whatever the reason, this program has been designed for you to achieve your weight-loss goals in a sustainable way that is going to make you feel amazing! 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 shopping lists 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 me (I m on there most days) any questions you have during the 8 weeks. The group also shares tips and ideas with other women 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! P.S.: As well as the personal support offered through the #noexcuses Facebook group (where you can ask questions anytime), you can also join my free #beachfit community Facebook group (where you can ask questions anytime) and meet like-minded women who have done my programs in the past, or just have a passion for health and fitness. 03

3 STAGE 1 DAY 2 MEAL COMMENTS TRAINING: WEIGHTS Refer to weights card 1 Overnight oats: 1/2 cup oats, 1/2 cup rice milk, 1/2 tsp cinnamon, 1/2 cup berries (frozen is fine), 1/2 teaspoon chia seeds. Give the oats a good rinse in a colander, then place into bowl along with milk and cinnamon. Cover with cling wrap and put in the fridge overnight. In the morning dress with berries and chia seeds. Feel free to make up a few overnight oats and have in the fridge ready to go. 2 Vitamin boost: 1 apple (skin on), 1 carrot, 1 Lebanese cucumber, 1/2 cup hummus. Cut apple into eighths, carrot and cucumber into sticks. Dip all into hummus and enjoy. DREAM BIG. TRAIN HARD. LOVE LIFE. 3 4 Burger time: 1 cup oats, 1 cup cooked brown rice, 1 can black beans, 1 cup tomato pasta sauce, 1 tsp paprika, 1 tsp garlic powder Save two patties for tomorrow. Chia pudding: 1 cup rice milk, 3 tbsp chia seeds, 1 tsp vanilla, 1/2 cup blueberries (use any berry, frozen is fine). Make this the night before or have in the fridge ready to go. In a bowl add all ingredients together and mix until they are well combined. Form into patties. Cook lid down on sandwich press for 1 min. Serve with salad. Best to make the burgers and put them in the fridge for 30 mins. or longer before cooking. You can save these for another meal. Serving size is 2 patties. Place all ingredients into a bowl or glass and mix well. Place in the fridge. After about 20 mins., give it another mix so that the chia seeds do not stick to the bottom of the glass. STAGE 1 DAY 2 5 Bolognese LEFT OVERS FROM YESTERDAY. 13

4 DREAM BIG. TRAIN HARD. LOVE LIFE. Don t give up! Share your progress

5 STAGE 2 TRAINING: DAY HIIT SESSION 1 MEAL Quinoa cinnamon delight: 1/2 cup cooked quinoa, 1 banana, 1 tsp vanilla essence, 1/2 tsp cinnamon, 1 tsp chia seeds, water to create desired consistency, 1/2 cup berries. COMMENTS In a blender add in banana, vanilla, cinnamon, chia seeds, water and blend. In a bowl add quinoa, top with mixture and dress with berries. Circuit: 50 steps ups, 50 star jumps, 40 pulsing squats, 30 crunches, 20 push ups, 10 dips, 50m sprint x 4 sets 60 sec recovery between sets Rice 23 4 paper rolls: 2 rice paper wraps, 1/2 cup cooked quinoa, 1 carrot, 1/2 cucumber, 4 thin strips capsicum, handful spinach leaves, 1/4 cup tamari. Mexican wraps: 2 slices mountain bread, 1/2 cup cooked brown rice, 1/4 cup black beans, 1/2 cup salsa, 1/4 tsp curry powder. Chia pudding: 1 cup rice milk, 3 tbsp chia seeds, 1 tsp vanilla, 1/2 cup blueberries (use any berry, frozen is fine). Make this the night before or have in the fridge ready to go. Cut carrot and cucumber into sticks. Fill a wide shallow bowl with lukewarm waters, place rice paper in for around 20 seconds until it just starts to soften then place it on a clean plate, fill the rice paper with your ingredients and use the tamari as your dipping sauce. Mix rice, beans, salsa and curry powder together in a bowl and spoon onto your wraps. Place all ingredients into a bowl or glass and mix well. Place in the fridge. After about 20 mins., give it another mix so that the chia seeds do not stick to the bottom of the glass. STAGE 2 DAY 24 DREAMS DON T WORK UNLESS YOU DO. 5 Stuffed Mushrooms: 2 large mushrooms, 1 knob garlic, 1 onion, 1 tsp curry powder, 1 tbl nutritional yeast, broccoli, zucchini, handful spinach leaves, 4 drained and chopped sundried tomatoes. Pre-heat oven to 180 degrees celsius. In a fry pan add 1/2 cup water, onion, garlic and sautee for 5 mins. Add in curry powder and vegetables and bring to boil. Then reduce heat to low, cover and simmer for 10 minutes. Place mushrooms in the oven and back for 10 minutes. Top mushrooms with veggie mixture. 43

6 DESCRIPTION OF EXERCISES - STAGE 1 & 2 DUMBBELL BENT OVER ROW Stand with feet shoulder width apart holding dumbbells, soft knees. Bend over so your back is straight and abs are tight. Bring the dumbbells up to a 90 degree angle so your elbows are high and in line with your shoulder joint, not making their way backwards. Focus on squeezing between your shoulder blades. WEIGHTS STAGE 1 & 2 DUMBBELL SQUATS Holding dumbbells, stand with your feet slightly wider than shoulder width apart. Keep your chest up, bend down as if you were about to sit on a chair. Stick your bottom out, abs tight. Once your knees are near 90 degrees push up through your heels. There should be no weight through your toes and repeat. 50