Get Active, Eat Well & Live The Goodlife! Congratulations on taking the first (and often hardest) step to improving your health and fitness with this 7 day training and nutrition plan, designed to sculpt, tone and whip your body into shape from the inside out. TRAINING PLAN 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 2 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 5 workouts from the plan and fit them in around your weekly schedule. NUTRITION PLAN 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 and lunches are usually single serves. Dinner always serves 2 or more. Wellness 7 DAY TRAINING & NUTRITION PLAN 1 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, 50g white cheese, 140g chickpeas, lentils or beans or 20g nuts. egetarian Gluten Free DF Dairy Free 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 Fitness Professional at one of our clubs across Australia. Got a question? Email us on justwondering@goodlife.com.au 2
Actual recipes are in BOLD & can be found on the following pages. 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 Circuit training Total body cardio WEEK 1 Rest day Run for 3 mins then complete: 10 x squat jumps 10 x lunge jumps 10 x push ups 10 x sit ups Repeat circuit for 30 mins Hand release push ups 4 x 20 reps One arm rows Machine shoulder press Seated rows Machine chest press Lat pulldowns Rest day Barbell squat Leg press Box jumps Hamstring curls Straight leg extension 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 mins: 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 NOON 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 SNACKS We recommend 2 snacks a day. Refer to our Snack Guide. 4
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 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. ½ cup low fat yoghurt with ½ cup berries + 1 tsp ALPS Blend 95g tin tuna in springwater with 2 corn thins & sliced tomato 1 cup vegetables with 3 tbs skinny hummus 10 almonds with a piece of fruit 1 piece wholegrain toast with 2 tsp peanut butter 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. 2 XL hard boiled eggs & vegetable sticks + 4 walnut halves 1 piece wholegrain toast with 40g feta + 4 olives 1 pear + 30g low fat cheese 1 slice wholegrain toast with 2 tbs cottage cheese & 3 slices of avocadao Banana smoothie (1 banana + 1 cup skim milk + 2tbs low fat yoghurt) 5 6
BIRCHER MUESLI 3 cups natural muesli 3 cups 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 3 cups of 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. Energy: 1142.8kJ (273 cals) Protein: 12.1g Fat: 6.4g (Sat 1.2g) Carbs: 41.3g (Sugar 28.2g) Fibre: 5.3g ALPS BLEND Makes 4 cups 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 seeds Combine all ingredients and store in an air-tight container. (2 TSP) Energy: 177kJ (42 cals) Protein: 1.7g Fat: 3.8g (Sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g DF CHOC HAZELNUT SMOOTHIE 1 scoop chocolate protein powder 1 cup reduced-fat milk ½ banana, sliced 4 pitted dates 15g hazelnuts 2 ice cubes Place all ingredients in a blender and whiz until thick and creamy. Energy: 1320kJ (315 cals) Protein: 20.6g Fat: 10.1g (Sat 1g) Carbs: 36.6g (Sugar 34.6g) Fibre: 4.7g BREAKFAST LUNCH DINNER PIZZA 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. Energy: 1315kJ (313.8 cals) Protein: 22.8g Fat: 13.4g (Sat 5.9g) Carbs: 23.5g (Sugar 4.4g) Fibre: 6g 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. Energy: 1264kJ (302 cals) Protein: 28.4g Fat: 2.8g (Sat 1g) Carbs: 41.2g (Sugar 29g) Fibre: 2.8g MUSHROOM & SPINACH OMELETTE Olive oil spray 50g mushrooms, quartered 1 spring onion, finely sliced 50g baby spinach 2 eggs 2 tbs water salt & pepper 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. Energy: 704kJ (168 cals) Protein: 17g Fat: 10.3g (Sat 4.5g) Carbs: 2g (Sugar 1.5g) Fibre: 2.4g BERRY BREAKFAST SMOOTHIE 1 cup skim milk 2 scoops vanilla whey protein powder 2 tbs rolled oats 1 cup frozen mixed berries 1 ice cube Pop all ingredients in the blender and whiz for a few minutes, then serve. Energy: 1241kJ (296 cals) Protein: 28.4g Fat: 3.3g (Sat 1.7g) Carbs: 36.2g (Sugar 21.7g) Fibre: 6.8g BAKED SNAPPER WITH TAHINI & POMEGRANATES 2 snapper fillets Olive oil spray Salt & pepper, to taste ¼ cup fresh parsley, chopped ½ lemon, zested 1 pomegranate, seeds only TAHINI SAUCE 1 tbs tahini 1 tbs water DF 2 tsp lemon juice 1 garlic clove, crushed ¼ cup fresh parsley, chopped 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 and pepper. Serve fish with tahini sauce, sprinkle with parsley, lemon zest and top with pomegranate seeds. Energy: 974kJ (232 cals) Protein: 33.8g Fat: 8.6g (Sat 1.5g) Carbs: 4.7g (Sugar 4.5g) Fibre: 4.5g 7 8
FAST FETTUCCINE WITH MARKET GREENS 100g wholemeal fettuccine 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. Energy: 1150kJ (275 cals) Protein: 15.5g Fat: 7.5g (Sat 4.4g) Carbs: 33.2g (Sugar 1.9g) Fibre: 6.9g SMOKY PRAWN TACOS 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. Energy: 1319kJ (315 cals) Protein: 27.8g Fat: 9.9g (Sat 3.6g) Carbs: 27.9g (Sugar 5.6g) Fibre: 4g BEEF BURRITOS 200g lean beef mince 220g baked beans in barbecue sauce 1 tsp Mexican chilli powder 200g crushed tomatoes ½ tsp salt ¼ cup water TO SERE 2 tbs avocado 2 tbs low-fat tzatziki ¼ iceberg lettuce 2 wholegrain wraps 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 and water to the mince. Stir well and simmer for 10-15 minutes or until almost all liquid has been absorbed. Place 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. Energy: 1266kJ (303 cals) Protein: 27.9g Fat: 14.2g (Sat 5.3g) Carbs: 15.6g (Sugar 6.6g) Fibre: 4.6g ARTICHOKE & PEA FRITTATA 100g low-fat cottage cheese 2 eggs ½ tsp vegetable stock powder 2 tbs reduced-fat milk ½ tsp garlic, minced Cracked pepper ¼ cup fresh continental parsley, chopped Olive oil spray 1 spring onion, thinly sliced 400g 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 grill to medium. Spray an oven-proof, non-stick frypan with oil. Add spring onion and artichoke quarters to pan, cook for 2-3 minutes over a medium heat, until softened. Add peas and cook for a few minutes until 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 the grill for 3 minutes or until golden on top. Allow to cool slightly, cut into 2 pieces and serve with salad. Energy: 840kJ (200.8 cals) Protein: 21.7g Fat: 7.4g (Sat 3.4g) Carbs: 10.1g (Sugar 7.2g) Fibre: 21g 9 10
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