Tanya$Poppett

WEEK ONE: Amanda Bisk will take you through her philosophy of training short and smart with two 20min sessions a day to really fire up your metabolism both in the morning and the afternoon. You do not need a gym for this one, it can all be done at home. Amanda’s App is now live where you can find many more workouts in real time.

WEEK TWO: Andrew Pap will take you through a week from his 365 PROgram where you will learn new ways to train and really challenge yourself. The whole program includes so much more than just physical exercise if you want to learn more about Welcome to Active Escapes! mindset and nutrition you will find all of that in his program. You will need access to a gym We are pumped to have you on board, or if for some of these workouts. you are thinking about joining us, now is the time!! WEEK THREE: Tanya Poppett is the functional movement queen! She will break On your Active Escape there will be 10 down the exercises for you in easy to follow sessions to complete, some pretty training sessions you can do at home. Tanya’s challenging and others you will gain more main guide is through her app where you can knowledge and an understanding of how you find many more workouts in real time. can add certain styles to your own training. WEEK FOUR: Kevin Wendt will take you Everything is optional but why not set through some of the real time workouts that yourself a goal to hit all 10 sessions while you he coached over his week on Active Escapes are there and make the very most of it! in Bali. This will give you a real view of what the experience will be like on a week with him Each one of our coaches has their own style on Active Escapes. and experience when it comes to training. Within this guide you will find a week from WEEK FIVE: Jenna has hand picked some of each of their own training guides to get a her favourite sessions from her guide that will taste of what it will be like. challenge you for sure. Her coaching style includes a lot of training for the mindset as If you find a certain trainers style that really well. They are meant to push you for a reason resonates with you, feel free to contact them and you will learn a lot about yourself for it. about completing their entire program. WEEK SIX: Scott Evennett will show you how Have fun with it and let us know how you go! to build muscle while staying functional at the Tag and share on instagram #AESIXWEEKS same time by including gymnastics/ @activeescapes calisthenics exercises within your training sessions. His military background will show you how to go from mediocrity to greatness. You will need a gym for these workouts. www.activeescapes.com @amandabisk www.freshbodyﬁtmind.com WEEKWEEK ONE THIRTEEN

You areYour embarking hard work on inan amazing adventure!silence Your wholeends upworld being is about your loudestto change! roar.

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 ! ! ! 3 SET ! ! 3 SET ! ! AM CIRCUITHIIT MOVE CIRCUITHIIT MOVE MY STRETCHSTRETCH & TEST SESSION RECOVERY ! ! ! ! (YOGA) PM CIRCUIT MOVE CIRCUIT MOVE ! Your Essential FBFM Training Your Essential FBFM Training

MOVE (20 minutes) Fresh Body Fit Mind is built on the success of VARIETY in training. I have designed every day to be different because I want you challenge and (More Outdoor Variety Exercise) are workouts that are stimulate your body every time you train. lower intensity or focus on a different area of your fitness. Examples of MOVE include walking, Just like FBFM 1, FBFM 2 includes 4 key types of workouts + 1 recovery jogging, sprinting, and lighter bodyweight session during the week. Here is a re-cap of your workouts: exercise.

There are two types of MOVE: CIRCUIT (20 minutes) Low Intensity Steady State Low Volume, High Intensity workouts that aim to push Continuous low intensity exercise you at your maximum capacity but only for a shot (eg. walking/jogging for 20 minutes). period of time. CIRCUIT uses your own bodyweight (and sometimes a weight or step) to challenge High Intensity Interval Training your strength, endurance and skill. A period of high intensity (maximum effort exercise), followed by a period of complete rest or active rest (eg. Your circuit workouts are structured with 2min walk : 1min squat jump). periods of ‘work’ (where you exercise at maximum intensity) and ‘rest’: BENEFITS OF MOVE WORKOUTS:

4min WARM UP o Allows your body to recover from high intensity circuits. 1min REST o Adds variety. 10min CIRCUIT o Builds your long distance exercise endurance. 1min REST o Encourages you to get outside. 4min CORE o Stimulates better oxygen delivery around the body.

BENEFITS OF CIRCUIT WORKOUTS: YOU CAN CHANGE YOUR MOVE! o Improves your high intensity fitness. YOGA o Build more muscle strength and tone. Training for a sport or activity? o Improve ‘inner stabilizer muscles’ ( which RUNNING OR cant workout outdoors? builds better technique and encourage CYCLING

safe training). You can change MOVE sessions SWIMMING o Learn better muscle coordination and to suit your life and fitness FITNESS CLASS skill. goals… o Increase your metabolism (during and SOCCER even long after your workout). DANCING

! Your Essential FBFM Training What’s New In FBFM 2?

TEST (approx. 30 minutes)

3 SET HIIT (20 minutes) One day each week (Day 5) is always reserved for your TEST workout. The TEST provides an extra challenge for your This is a brand new style of workout that is the key feature of FBFM 2. 3 SET HIIT training and gives you regular checkpoints to monitor is the most common workout style you will see over the next 7 weeks. These are your fitness. similar to the 20 minute CIRCUIT workouts but the timing of your work/rest period is a little different: The length of each TEST workout is varied, so it can take anywhere from 15 minutes – 30 4min WARM UP minutes to finish (based on your level of 1min Rest fitness). Whether you are just starting out, you 4min SET 1 are a well-trained athlete, or you have done the 1min Rest TEST 30 times, it is difficult for everyone, everytime! 4min SET 2

1min Rest It is also imporatant to test your body in different ways. 5min SET 3 (CORE) If you combine both FBFM 1 and FBFM 2 training guides, I created 3 SET HIIT because I you have a total of 7 different TEST workouts over 19 weeks! wanted you to have more variety in your training week. You body is BENEFITS OF TEST WORKOUTS:

smart, it adjusts to exercise very o Identify progress in your fitness and strength. well, especially if you often do a o Provides an extra physical challenge. similar workout style. Improve mental strength and resilience. o Changing something as simple as the structure of your workout (not just the exercises) is an excellent way to make sure you continue to get results.

BENEFITS:

O Only 2 exercises in each set means you have a more focused workout for each muscle group. O The short 4min ‘work’ periods & frequent ‘rest’ allow you to work harder with better technique. O Lasting concentration and motivation throughout your workout. Week 13: Day 1 AM 3 SET HIIT !

0:00 – 4:00 WARM UP

40 10 40 10 CROSS OVERS DOWN DOG TO PLANK BUTT KICKS SUMO KNEE TO ELBOW SQUATS

ALTERNATE SIDES

4:00 – 5:00 REST! 5:00 – 9:00 SET 1! 20 20 SQUAT PUSH UPS JUMP EAR TAP

9:00 – 10:00 REST!

10:00 – 14:00 SET 2!

10 50 BURPEES SKIPPING / HIGH KNEES

CHEST-TO-FLOOR VARIATION

14:00 – 15:00 REST! 15:00 – 20:00 SET 3! 30 30 PLANK STATIC ‘L’ JUMP OUTS CROSS OVER

COOL DOWN STRETCH Week 13: Day 1 PM CIRCUIT ! 0:00 – 4:00 WARM UP 40 20 40 20 SKIPPING / MOUNTAIN SHUFFLES TABLE TOP HIGH KNEES CLIMBERS TOE TOUCH

ALTERNATE SIDES

4:00 – 5:00 REST!

5:00 – 15:00 CIRCUIT 54!

20 20 15 10 10 SUMO SQUAT LUNGE BURPEES PUSH UP WALK OUT DROP PULSE SWITCH JUMPS PULSE TO ELBOWS

JUMP TO PLANK VARIATION

x1 PULSE

15:00 – 16:00 REST!

16:00 – 20:00 CORE! 20 20 20 CRUNCH HOLD ELBOW PLANK TOE LEG EXTENSIONS HIP DROP PULSE TOUCHES

x1 PULSE

ALTERNATE SIDES

COOL DOWN STRETCH

END OF TODAY’S WORKOUT Week 13: Day 2MOVE AM SessionMOVE ! 0:00 – 20:00 MOVE 32

1min 1min JOG FAST JOG SPEED PLAY

1min JOG 1min FAST JOG

Alternate for 20 minutes.

1min WALK 1min JOG

LEVEL DOWN

Week 13: Day 2 PM MOVE !

0:00 – 20:00 MOVE 33

20min POWER LONG WALK WALK Fast paced walk for 20 minutes.

LEVEL UP 20min RUN

END OF TODAY’S WORKOUT Week 13: Day 3 AM 3 SET HIIT ! 0:00 – 4:00 WARM UP 100 10 100 10 BUTT KICKS LONG LUNGE SKIPPING / DOWN DOG BURPEE HIGH KNEES TO FROGGER

PLACE HANDS BETWEEN FEET

ALTERNATE SIDES

4:00 – 5:00 REST!

5:00 – 9:00 SET 1! 20 10 LUNGE PUSH UP + GET UPS FROGGER

9:00 – 10:00 REST!

10:00 – 14:00 SET 2! 10 10 SQUAT JUMP BURPEE PULSE TUCK JUMP

JUMP TO PLANK VARIATION

x1 PULSE

14:00 – 15:00 REST!

15:00 – 20:00 SET 3! 20 30 HOLLOW ROCK STRAIGHT LEG BICYCLE

COOL DOWN STRETCH Week 13: Day 3 PM CIRCUIT ! 0:00 – 4:00 WARM UP

50 20 20 20 SHUFFLES CROSS STANDING ‘X’ TOE WIDE LEG CLIMBERS TOUCH WITH JUMP GROIN LUNGE

ALTERNATE SIDES

4:00 – 5:00 REST! 5:00 – 15:00 CIRCUIT 55!

20 20 20 10 SQUAT PULSE TOE TOUCH CRAB WALK JUMP REVERSE PRESS WITH WEIGHT WITH WEIGHT BURPEES

x1 PULSE

ALTERNATE SIDES

15:00 – 16:00 REST!

16:00 – 20:00 CORE!

20 20 20 LYING SIT UP DISH TUCK LYING EAR TAP WITH WEIGHT TO WINGS

COOL DOWN STRETCH

END OF TODAY’S WORKOUT PREWeek TRAINING 13: Day 4 AMDAY MOVE 4 ! ! 0:00 – 20:00 MOVE 34

2min 1min 1 MINUTE SQUAT FAST WALK SUMO DROP

SQUATS 2 minutes FAST WALK 1min SUMO DROP SQUATS

Alternate for 20minutes.

LEVEL UP RUN instead of WALK

Week 13: Day 4 PM MOVE !

0:00 – 20:00 MOVE 35

1min 1min 1min 1min SPEED PLAY WALK JOG WALK SQUAT 1min WALK 1min JOG 1min WALK 1min SQUAT

Alternate for 20 minutes.

LEVEL UP

1min JOG 1min FAST JOG 1min JOG 1min SQUAT

END OF TODAY’S WORKOUT Week 13: Day 5 TEST !

0:00 – 4:00 WARM UP

50 20L : 20R 5 10 SKIPPING / SIDE ELBOW BUSTER UPPER BODY HIGH KNEES PLANK HIP LIFTS BURPEES ROTATION

4:00 – 5:00 REST! FOR TIME TEST 5

LEGS ARMS ABS This test is for time. Start your timer then complete each exercise once as quickly as you can (you must complete ALL of the reps of an exercise before you move onto the next exercise).

50 50 50

PUSH UP FROGGERS PLANK DROP EAR TAPS TO ELBOWS ARMS

60 60 60

SQUAT REVERSE LUNGE CRAB WALK JUMPS CROSS OVER JUMP

ALTERNATE (L) SIDE STEP & (R) SIDE STEP

LEGS WITH JUMP INBETWEEN (COUNT EACH STEP)

ALTERNATE SIDES

100 100 100 CRUNCHES ELBOW PLANK HEEL

HIP DROPS TOUCHES ABS

COOL DOWN STRETCH

END OF TODAY’S WORKOUT Week 13: Day 6 MY SESSION !

0:00 – 60:00 ACTIVE

My Session Ideas ! Challenge yourself with a new fitness class, boot camp, or group exercise class ! Explore the outdoors on a hike with your friends or family ! Try a water sport like surfing, kayaking, or Stand Up Paddle boarding ! Work on your self defense skills with Judo or Karate ! Get speedy with some sprinting at the athletics track or your local oval ! Find your inner athlete with a team sport or activity, or ! Test yourself with a circus class or aerial yoga!

1 hour (Recommended active time).

Week 13: Day 7 RECOVERY !

0:00 – 60:00 RECOVERY

Essential Recovery Techniques

FOAM ROLLER : MASSAGE : SAUNA : ICE BATH : MEDITATION : GENTLE YOGA RELAXED SWIMMING : LONG FULL BODY STRETCH

1Side 30min – 1hr Pec (chest) (Recommended recovery time). 2 Hip3 Flexor My Secret to Better Workouts… !

Stretching is one of the easiest and most efficient ways to release stress, pain, and discomfort from your body. It is the reason I have kept almost completely injury free and can get through a big week of workouts without getting sick or de-motivated. Hip & Groin I know it can be easy to forget about it, skip it, promise yourself to ‘do it later’, or think it’s not as important as the rest of your training. I’m 4 here to remind you that without stretching, you’re not giving yourself the chance to do your best training and get your best results!

Stretch with me! Let me guide you through these 8 key stretches with my follow-along stretching session (20MIN VIDEO)! Inner Hip & Groin >> Log into FBFM 2 Members Area >> www.amandabisk.com 5 Hamstrings7 Glutes8 (butt) Calves &6 Hamstrings

>> Visit www.amandabisk.com/stretchguide for my step-by-step stretching program that will guide you through the perfect FULL BODY stretch. @andrew_pap_ www.the365withandrewpap.com WEEK TWO

INTRO 365 PROgram Six Sessions 12 Videos in total Click the links on the videos below to watch the full video CLICK HERE

METCON MONDAY GYM

TICKER TUESDAY CARDIO

WARRIOR WEDNSDAY GYM

THRESHOLD THURSDAY CARDIO

FINISHER FRIDAY GYM

STEADY STATE SATURDAY CARDIO

SUNDAY REST BREAKDOWN CLICK HERE BREAKDOWN CLICK HERE

SNAPSHOT CLICK HERE SNAPSHOT CLICK HERE

MetCon Monday Ticker Tuesday Buy In C1 Buy In 4min Ski a) 20 Kick Sits b) 15 Squats C1 (15 EMOM) c) 10 Swimmerclick Push here Ups min 1. 10 Burpees d) 5 Pull Ups (slow tempo) min 2. 10 Swings 3 Rounds min 3. 10 Piston OH Press 5 Rounds C2 (Airdyne/Ski) Ski 10sec (max effort) C2 (15 EMOM) Rest 50sec min 1. 10cals 5-10 Rounds min 2. 10 Front Squats min 3. 10 Renegade Rows Buy Out (30sec Efforts) 5 Rounds a) Walk Outs b) Ceiling Sit Ups Buy Out c) S Tap Mt Climbers 4min Ski d) Leg & Hip Raise 5 Rounds BREAKDOWN CLICK HERE BREAKDOWN CLICK HERE BREAKDOWN CLICK HERE

SNAPSHOT CLICK CLICK HERE HERE SNAPSHOT CLICK HERE

Warrior Wednesday Threshold Thursday Buy In 10 Floor Slam to Wall Slam C1 5.5 Floor Slam to Rotational Rower Wall Throw 2min on 1min off 3 Rounds 5-10 Rounds (15-30mins)

C1 C2 Max Loaded Lunges (30min Airdyne AMRAP) 2min on 1min off E3MOM *deadball circuit 5-10 Rounds (15-30mins) 4 deadlifts 4 front squats 4 GTOS

Buy Out 10-1 a) burpee b) floor supine Press BREAKDOWN CLICK HERE BREAKDOWN CLICK HERE

SNAPSHOT CLICK HERE

Finisher Friday Steady State Cardio C1 (for time) RPE 8-9 21-15-9 reps C1 Thrusters 15min Row Supine Rows (slow concentric) 15min Bike American Swings 15min Ski C2 (for time) RPE 8-9 *rest 1min between efforts 21-15-9 reps Snatch FR Step Overs Floor Press THANK YOU FOR JOINING For more workouts like this visit www.the365withandrewpap.com C3 (for time) RPE 6-7 10 TTB 20m Farmers Carry 30 Kick Sits 20 Dish Kicks 10 Cossack Squats 3 Rounds WATCH HERE @tanyapoppett WEEK THREE HIIT

MED BALL WORKOUT

CARDIO HILLS

BODY WEIGHT WORKOUT

PLYOMETRIC WORKOUT

OUTDOOR RECREATION

RECOVERY

“Exercise is a reward for your body. not a punishment” - Tanya Poppett No&Gym&Necessary

“Exercise$is$a$reward$for$your$body.$Not$a$punishment.” $–$Tanya$Poppett

Exercising#doesn’t#need#to#be#expensive.#In#fact#you#don’t#need#any#fancy#equipment#or#a#even#a# gym#membership#to#perform#an#effective#workout.#It’s#all#about#improvising#and#getting#creaF tive!#You#can#

Plyometric&Exercises

Also#known#as#“plyos”,#plyometric#exercises#are#performed#with#the#goal#of#producing#maxiF mum#force#out#of#each#movement.#Commonly#done#with#body#weight,#plyos#involve#loading#the#Home&Weights&Workout muscles#and#then#contracting#them#rapidly#creating#a#fast,#powerful#and#explosive#movement.# Improvise"and

Complete"3O4"rounds. By#focusing#on#the#muscles#fast#twitch#

Plyo&Workout&1 HIIT Pilates (High&Intensity&Interval&Training)30"seconds"of"each"exercise". 68 4"rounds. It’s#no#secret#that#this#is#one#of#our#absolute#favourite#styles#of#training. Pilates#is#the#perfect#form#of#cross#training#for#any#sport#or#activity.#It#helps#to#strengthen#and# condition#key#muscle#groups#particularly#the#core,#which#is#fundamental#to#most#movements.

If#there#is#one#thing#we#believe#in#it#is#“quality#over#quantity”#particularly#when#it#comes#to# training.#There#is#no#need#to#spend#hours#of#your#day#working#out.#You#can#get#an#awesome# The"list"of"bene]its"are"endless"but"here"are"a"few"to"help"inspire"you: workout#in#under#10#minutes#if#you’re#not#afraid#of#a#little#intensity. •# improved#

•# enhanced#muscular#control#of#your#back#and#limbs HIIT#works#at#such#an#intensity#level#that#it#sends#your#metabolism#into#overdrive.#This#is#due# •# improved#posture to#an#increase#demand#for#oxygen#consumption#and#energy#in#your#muscular#cells.#So#much#so# that#you#are#still#burning#fat#up#to#48#hours#after#your#workout! •# rehabilitation#or#prevention#of#injuries#related#to#muscle#imbalances

•# improved#physical#coordination#and#balance

These#workouts#are#also#great#because#they#can#easily#cater#for#different#levels#of#

•# stress#management#and#relaxation. You#don’t#need#any#equipment#for#these#HIIT#workouts.#Do#them#any#time,#any#where….#All#you# need#is#a#timer! #

Like#yoga,#breathing#is#one#of#the#key#factors#in#Pilates#and#it#is#important#to#maintain#a#smooth# and#controlled#breath#throughout#the#exercises.#A#good#cue#to#follow#is#to#exhale#in#the#contracF Here#is#a#free#one#you#can#access#online: tion#phase#of#the#exercise#and#inhale#on#the#release. http://www.intervaltimer.com/create/hiitFtimer

In"&"Out"Push"UpsIt#is#also#important#to#actively#engage#the#targeted#muscle#groups#during#the#exercises.#For#exF Let’s#get#started! ample#when#engaging#the#core#it#is#important#to#ensure#all#areas#are#switched#on,#this#includes# your#glutes,#pelvic#

82 75

98 No&Gym&Necessary

“Exercise$is$a$reward$for$your$body.$Not$a$punishment.” $–$Tanya$Poppett

Home&Weights&Workout

Improvise"and

Complete"3O4"rounds.

Squat"with"Knee"Crunch"x"20"(alternating)

AOSit"x"20

Push"Up"Drag"x10"(alternating)

L"Press"x20

Sumo"Pulse"x20

Lunge"Twist"x20"(alternating)

70 Body&Weight&Exercises

BODY&WEIGHT&WORKOUT&1&=&3R4&rounds

Plank"Reach"x20

Round"The"World"Lunges"x5"completions"eac"hside

Wall"Sit"Lateral"Pull"Down"x20

Push"Up"Row"x10

Single"Leg"Bridge"x10"(each"side)

Tricep"Extensions"x10"(modify"on"knees)

72 Full&Body&HIIT&2

Complete"each"exercise"for"35"seconds"with"a"10"second"rest"in"between."

Complete"5"rounds.

180"Jumps

Frogger"Jumps

Plank"Jacks

Sumo"Kicks

Bicycle"Crunches

Crab"Walk"Jumps

79 Full&Body&HIIT&3

Complete"each"exercise"for"45"seconds"with"a"15"second"rest"in"between."

Complete"4"rounds.

Crab"Walks

Lunge"Crunch

Mountain"Climbers

Burpees

Hip"Dips

Pulsing"Jump"Squats

81 Plyometric&Exercises

Also#known#as#“plyos”,#plyometric#exercises#are#performed#with#the#goal#of#producing#maxiF mum#force#out#of#each#movement.#Commonly#done#with#body#weight,#plyos#involve#loading#the# muscles#and#then#contracting#them#rapidly#creating#a#fast,#powerful#and#explosive#movement.#

By#focusing#on#the#muscles#fast#twitch#

Plyo&Workout&1

30"seconds"of"each"exercise".

4"rounds.

In"&"Out"Push"Ups

Alternating"Jumping"Lunges

Jump"Squats

Lateral"Jump"Burpees"

180"Jumps

Plyo&Workout&2

30"seconds"of"each"exercise".

4"rounds.

Ski"Jumps

Tuck"Jumps

84 180"Jumps

Plyo&Workout&2

30"seconds"of"each"exercise".

4"rounds.

Ski"Jumps

Tuck"Jumps

Dead"Man"Climber

Broad"Jumps

Single"Leg"Hops"(Left"&"Right)

85 Medicine&Ball&Workout

Perform"each"exercise"for"35"seconds"with"15"seconds"rest"in"between."

Complete"4"rounds.

Recommended"Weight:"6O12kgs

Medball"Slams

Russian"Twists

Medball"Burpees

92 Squat"Twist

Push"Up"Pass

Pilates&Workout&1 3#sets#of: Pilates Work Out / 3 Sets Of: 3"Sets"Of: 93

Dolphin"Planks"x10 Sumo"Heel"Lifts"x20

V"Hold"30seconds Side"Planks"(Left"&"Right)"30"seconds

Back"Extensions"x10 Candlestick"x10"breaths

99 100 Below"are"some"of"our"favourite"sessions"to"help"you"get"the"most"out"of"your"run: Running Intervals

If#you#are#not#a#big#fan#of#running#or#struggle#

One#of#the#main#bene

Walking#warm#up#for#5#minutes.

It#also#has#a#number#of#physiological#bene

Walking#cool#down.#5#minutes. Some"bene]its"include:

•# helps#to#build#strong#bones#F#as#it#is#a#weight#bearing#exercise As#you#progress#you#can#begin#to#reduce#the#recovery#time.#Experiment#with#your#speed#and# •# strengthens#muscles

•# improves#cardiovascular#

•# burns#plenty#of#kilojoules IntermediateO"Advance"Intervals"Session"1:"

•# helps#maintain#a#healthy#weight

Jogging#warm#up#for#2F5#minutes.

Running#is#also#a#form#of#therapy#for#us.#We#both#

IntermediateO"Advance"Intervals"Session"2: Stair&Workout115 116

Stair#workouts#are#a#great#way#to#combine#your#resistance#workF Jogging#warm#up#for#2F5#minutes. out#with#your#cardio.#They#are#tough#but#totally#worth#it! Run#70F80%#for#1#minute.#Recovery#jog#for#1#minute.

Repeat#8F10#times.

This#stair#workout#will#work#with#most#staircases#as#it#is#based# Jogging#cool#down#for#2F5#minutes. around#time#not#length.

Stair"Sets: Hill&Sprints

Jogging/walking#warmup#2F5#minutes.# Hill#sprints#are#by#far#a#favourite!#So#good#for#strengthening#the# legs#and#glutes,#building#speed#and#power#and#of#course#burning# fat. Set#a#timer#on#your#stopwatch#for#7#minutes.# Find#a#hill#that#takes#between#15F30#seconds#to#run#up.#You#want# to#keep#a#strong,#fast#pace#with#these#efforts,#so#the#hill#doesn’t# need#to#be#huge.# Complete#as#many#reps#of#your#stair#case#(up#and#down)#as#you#can#in#the#7#minutes.#

Active#rest#for#2F3#minutes#(walking#and#stretching) Hill"Sprints"Session:

Repeat#for#another#7#minutes#aiming#to#match#or#beat#your#

5F10#Hill#Sprints#at#80%.#Jog#or#Walk#down#hill#for#recovery.#(Keep#your#hips#back,#and#weight# in#your#heels#to#protect#your#knees#when#jogging#down#the#hill).# Good#Luck!#This#is#a#challenge#but#it#will#strengthen#you#mentally#and#physically.#

Jogging/#walking#cool#down#for#5#minutes.#

117

118 @kevin.c.wendt CLICK HERE TO WATCH VIDEO CLICK HERE TO WATCH VIDEO

FIGHT GONE BAD CARDIO & STRENGTH TABATA Try this one at home with a partner so WORK OUT you don't even have to count, just get in the zone and work hard. 20 secs of work with 10 secs of rest Complete as many reps as you can for repeated 8 times - total of 4mins each minute keeping a running score. before changing to the next exercise. So if you get 23 on your first exercise Take a 2min break before moving on the next minute you count from 24 to the next Tabata. and up. Complete 5 mins of exercises with 1 TABATA 1: Stair runs or shuttles min break in between 3 times through. Min 1 - 8m shuttle running forward TABATA 2: Skipping and back Min 2 - Death roll kick sits TABATA 3: Weighted squats Min 3 - Alternating lunges with or without weight TABATA 4: Single arm bent over rows Min 4 - Burpees Min 5 - Box jumps TABATA 5: Should press Rest 1min - repeat three times in total TABATA 6: Inch worm push ups Score Round one:______TABATA 7: Straddles Round two:______Round three: ______CLICK HERE TO WATCH VIDEO CLICK HERE TO WATCH VIDEO

PARTNER CHIPPER WORKOUT QUICK 30MIN Here is a tough partner workout where TABATA WORK OUT you have to work together to get it done. Challenge yourself and see how 20 secs of work with 10 secs of rest you go. repeated 8 times - total of 4mins before changing to the next exercise. One partner will be in an isometric Take a 2min break before moving on hold while the other one is counting to the next Tabata. the reps of the moving exercise. You will be hitting the same muscle groups so it gets tough real quick but don’t TABATA 1: Stair runs or shuttle run quit, it gets easier as you go and you have each other to work with. TABATA 2: Diamond sit ups

HOLD - MOVEMENT - REPS TABATA 3: Kick sits Wall Sit - Air Squats - 400 Half Plank - Shoulder Taps - 300 TABATA 4: Hand release push ups Hollow Hold - Sit Ups - 200 Handstand Hold - Burpees - 100 TABATA 5: Burpees

When you have hard enough switch with your partner and keep count of your reps. @jennalouise_jl www.jennalouise.com.au EMOM WEEK FIVE BACK

HIIT

TABATA

NINJA

FOR TIME

@scottevennett www.evennett.com.au INTRO

PROGRAM INTRODUCTION

Congratulations for initiating the crucial frst step in achieving your own personal mission to success. I am forever grateful that you have turned to me to help you along the way. This program is all about your progression and has been created with military precision, trained and tested by myself, to create the ultimate aesthetic and functional physique. During this program, I will show you how to go from mediocrity to greatness.

MISSION STATEMENT We are on a mission to create something of greatness. Greatness is within each of us; we are not here for mediocrity. It’s time to separate yourself from the crowd – both physically and mentally. It is time to think and commit like a hardened warrior.

“You are now a warrior athlete”

PHASE 1 WEEK 1-4

CHALLENGE ACCEPTED

HYPERTROPHY PHASE: My introduction to training, a four-day split program incorporating large compound lifts along with isolated exercises, aims to stack on as much muscle as possible. My key is to stay functional whilst creating the ultimate aesthetic physique by following up your weights sessions with some gymnastics/calisthenics exercises, combined with my fat burning Military HIIT (high-intensity interval training) circuits.

HOT TIPS FOR PHASE 1 • Do some deep-breathing exercises before you start your workout session. Close your eyes and take in a deep breath through your nose, hold it for one or two seconds and let it go through your mouth. Repeat this for a few minutes. Deep breathing before you exercise sets the stage for controlled breathing during your workout. It relaxes you and makes you more conscious of your breathing. Breathe out as you lift the weight. Begin breathing out right as you pick up the weight. For example, on a bench press, you fully exhale through your nose or mouth as you push the barbell away from your chest • Before all exercises perform 1-2 lighter higher rep sets to warm the muscles up to your heavier sets • During the negative phase of your repetitions, slow down the movement, make the negative about 3 seconds, then explode out of it • Be sure to allow enough rest between hypertrophy sets – 60-90 seconds; no longer than 2 minutes • Train using your mind/muscle connection by training your mind to think how your specifc muscle is contracting and lifting the weight you will engage more muscle fbres. Concentrate on feeling those muscles doing their job • TRAIN WITH INTENSITY – the best stimulus for building muscle is intense weight training in which each set is taken near to, or fully to, absolute “failure,” or the point in which another strict repetition cannot be performed • Eat your protein! This is perhaps the most important of all the advice I can offer. Muscle is protein. Protein is required to build and repair muscle tissue. Not eating enough can hinder your gains, no matter how hard you train.

56 Day 1 CHEST AND TRICEPS Day 2 SHOULDERS AND ABS

Hot Tips Hot Tips • Before starting any chest activities, warm-up with • As with chest exercises, start any shoulder activities some light rotator cuff exercises by warming up with some light rotator cuff exercises • When transitioning between chest and triceps, allow • Doing isolated delt exercises gives them ample stress an ample rest period for maximum growth • During pressing chest exercises, emphasis on the • Make sure you give an extra squeeze at the top of squeeze at the top, fexing the pec for a 1-second every shoulder movement contraction • Make every rep count, slow down and keep your • Be sure to take a wide grip of the bar for incline and muscles under tension for longer decline bench press to ensure emphasis is on the • Be sure to maintain good scapular control during your chest, not the triceps. shoulder exercises • During cable tricep pushdowns, keep the elbows squeezed tight by your sides, squeeze the triceps as Warm-up: you straighten your arms at the bottom 2 Rounds • When doing the close grip bench, grab the bar with a - 10 x Rock Press narrower than shoulder width grip, lower the bar until - 25m Lizard Crawl it touches your lower chest Session: Warm-up: Shoulder and Abs at 70-75% of your rep max. 2 Rounds - 20 x Arm Circles forward EXERCISE SETS REPS - 20 x Arm Circles backwards 1 Standing Barbell Overhead Strict Press 3-4 8-10 - 10 x Push-ups 2 Cable Single Arm Lateral Raise 3-4 8-10 Session: 3 Barbell Upright Row 3-4 8-10 Chest and Triceps at 70-75% of your rep max. 4 DB Bent-over Rear Delt Raise 3-4 8-10 EXERCISE SETS REPS 5 Cable (rope) Rear Delt Pulls 3-4 8-10 1 Incline Barbell Press 3-4 8-10 2 Decline Barbell Press 3-4 8-10 Gymnastics/Military HIIT 15 minute AMRAP (as many rounds as possible in 15 minutes) 3 Incline Cable Flies 3-4 8-10 - 5 x Handstand Progression 4 Cable Triceps Pushdown 3-4 8-10 - 20 seconds Hanging L-Sit Hold - 5 x Skin the Cats 5 Db Triceps Extension 3-4 8-10 - 60 seconds Full-body Squeeze 6 Close Grip Barbell Bench Press 3-4 8-10 - 5 x Burpees

Gymnastics/Military HIIT 15 minute AMRAP (as many rounds as possible in 15 minutes) - 5 x XR (ring) Push-ups - 5 x Toes to Bar (or knees to elbows) - 5 x XR (ring) Dips - 5 x Abs Rollouts - 5 x Squat Tuck Jumps

WEEK 1

58 Day 3 BACK AND BICEPS Day 4 – LEGS AND ABS (Quads, Hamstrings, Glutes, Calves) Hot Tips • The most important thing to do on every rep of Hot Tips every set of every back workout is squeeze. Hold the • If you’re not serious about leg training, you’re not contracted position of each back lift for 1 second serious about training, period! • Your mind is just as important so, when you’re lifting, • Before going heavy on the leg exercises, be sure to do use the “mind/muscle” connection to visualize your 1-2 warm-up sets with lighter weight back and bicep muscles during lifts • Building big, strong, athletic legs is tough work so it’s • Using straps can be a good way to target your back vital that you hit failure within the required rep ranges. without losing the strength through your forearms and Select weights that will challenge you to do so biceps when fatigue sets in • Keep your rest periods relatively short; 60-90 seconds • To put more emphasis on the biceps long head, take is plenty the grip on the bar a few inches inside shoulder width • Tempo is an important part of your legs training – on your bar the lowering or eccentric phase should be slower and • On your last set of bicep exercises, your muscles are controlled, the second phase is the small pause at the already highly fatigued so go for a high rep set with bottom/top or the stretched part of the movement and heavy weights. Now is the time to pump up your arms, then the third phase is the raising or concentric phase drive fuids in there and make them swell should be more explosive

Warm-up: Warm-up: 2 Rounds 10 minutes dynamic stretching - 10 x Ring Rows 3 Rounds - 5 x Chin-ups - 25m High Knees - 25m Butt Kicks Session: - 25m Lunges Back at 70-75% of your rep max. Make use of drop sets - 25m Cabaret Kicks whenever you feel like. Session: EXERCISE SETS REPS Legs at 70-75% of your rep max. Make use of drop sets 1 Wide Grip Lat Pulldown 3-4 8-10 whenever you feel like.

2 Underhand Grip Lat Pulldown 3-4 8-10 EXERCISE SETS REPS

3 Seated Cable Rows 3-4 8-10 1 Seated Hamstring Curls 3-4 8-10 4 DB Romanian Pullover 3-4 8-10 2 Stiff Leg Deadlifts 3-4 8-10 5 EZ Bar Preacher Curl 3-4 8-10 3 Back Squats 3-4 8-10 6 DB Hammer Curls 3-4 8-10 4 Leg Press 3-4 8-10 5 Barbell Lunges 3-4 8-10 Gymnastics/Military HIIT 15 minute AMRAP (as many rounds as possible in 15 minutes) 6 Standing Calf Raises 3-4 8-10 - 5 x XR (ring) Rows 7 Seated Calf Raises 3-4 8-10 - 5 x V-ups - 5 x High Pulls to Bar - 5 x Windscreen Wipers Gymnastics/Military HIIT - 100 x Double Unders (or 200 single skips) 15 minute AMRAP (as many rounds as possible in 15 minutes) - 5 x Back Roll to High Jump - 5 x Hanging Bent Leg Lifts - 5 x Back Roll to Long Jump - 5 x Hanging Oblique Bent Leg Lifts - 1 x Shuttle sprint (3 cones set 20m apart)

WEEK 1

Recovery

A"recovery"routine"is"an"essential"part"of"any"training"program."#

Foam&Rolling

When#we#exercise#at#an#intense#level#we#are#essentially#causing#microscopic#tears#in#our#musF cle#tissue.#It#is#these#tears#that#repair#and#grow#in#order#for#our#muscles#to#become#stronger.#OfF ten#during#this#process#our#body#can#feel#sore,#stiff#and#tight.#

Foam#rolling#uses#selfFmassage#(myofascial#release)#techniques#to#stretch#out#and#lengthen# your#muscles.#By#foam#rolling#regularly#you#can#speed#up#the#recovery#process#by#reducing# built#tension#in#the#muscles#to#help#you#get#the#most#out#of#your#workouts.#

Studies#have#also#shown#that#the#improved#blood#circulation#caused#by#foam#rolling#can#help#to# remove#toxins#from#the#body,#such#as#lactic#acid,#and#even#help#reduce#the#appearance#of#celluF lite.#

Recommendation:#Foam#rolling#at#least#3#times#a#week#in#conjunction#with#your#stretching# routine.

Foam.rolling.is.also.a.great.‘warm.up’.as.it.increases.blood.circulation.and. there.for.oxygen.delivery.to.the.muscles.during.your.workout..It.also.im( proves.your.range.of.motion.. BALANCE&TIP

Repeat&each&movement&for&30&seconds Repeat&each&movement&for&30&seconds 107

Calf"Roll"(Left"&"Right) Hamstring"Release"(Left"&"Right)

IT"Release"(Left"&"Right) Hip"Flexors"and"Quads

Glute"Release"(Left"&"Right) Upper"Back"and"Shoulders

108 109 ! SAFETY TIPS

ALWAYS WARM UP

Even a quick 2min of skipping or a few active strength exercises is better than nothing. Cold muscles are at an increased risk of injury.

START SLOWLY Ease your body into each stretch, take a few breaths to get your body familiar with the position, then you can move a little deeper.

YOUR BODY IS DIFFERENT EVERYDAY

Flexibility is effected by many things; time of day, what exercise you have done, how hot it is outside and even ‘that’ time of the month. This is why it is a good idea to test every stretch you do, EVERY time you do it. One day it might feel impossible, but the next it could feel easy! PAIN v DISCOMFORT

Stretching WILL feel uncomfortable (burning sensation, dull pulling) but with breathing, this feeling should ease off and be bearable. You should never feel pain, if there is sharp pain, in your muscle or joints, STOP.

Time to

We are going to work our way Stretch!around the WHOLE BODY ! (from the legs up!). This full guide includes fundamental stretches & progressions to work up to.

Remember your ‘POWER 10’ guide (included in your downloads) 10 essential daily stretches for those days you have limited time.

! ! Secrets to Stress Less, Re-Energise, and Feel Refreshingly Flexible ! POWER

10 essential daily stretches all within 10 minutes! ______!

Always WARM UP (after exercise, or minimum 2min of a movement exercise of your choice)

Hold each stretch for at LEAST 30sec (& 30sec of each variation if you choose)

Perfect anytime, anywhere!

ab x 10 1 STRETCH 2

2 3 4 STRETCH 5 STRETCH 7 STRETCH 9

5 6 7! STRETCH 16 STRETCH 19 STRETCH 20

! 8! STRETCH 21 9 STRETCH 22 10!STRETCH 24 2. SEATED HAMSTRING 5. LYING GLUTE 1. Toes point up. 1. Grip around knee (use strap if needed) 2. Fold at hips (belly button to thigh). 2. Pull shoulders down to ground. 3. Pull strap to apply extra stretch. 3. Increase stretch: Press tailbone to ground & belly button to sky.

6. LYING GLUTE & HIP *Advanced* 1. Grip ankles. ! 4. Pull toes back with hands. ! 2. Pull shoulders down to ground. 5. Aim for front of body flat on legs! 3. Squeeze shoulder blades together & pull.

7. KNEELING HIP FLEXOR 16. FRONT SPLITS (HIPS & LEGS) 1. Pull belly button into spine. 1. Back knee should point down. 2. Lift chest tall. 2. One hand on each side of leg. 3. Push hips forward (squeeze bottom). 3. Keep chest up.

! ! *Advanced* *Advanced* 4. Lift arms over head, palms together. 4. Aim to point both hips forward. 5. Sit tall, back knee points down. ! ! 5. Guide hands back, keep core tight. !

9. LUNGE (HIP & GROIN) 1. Both hands on inside of front foot. 2. Pull belly button into spine. 3. Look up & stretch up through crown of head.

*Advanced* ! ! 4. Drop to elbows one at a time. 5. Lift back knee.!

20. COBRA (ABDOMINALS & HIPS) 1. Squeeze bottom to support lower back. 2. Press up onto elbows & open chest. 3. Press up onto hands & open chest.

*Advanced* 4. Bend legs & guide head to feet.! ! 19. SEATED SIDE REACH (LOW BACK & SIDE) 1. Place hand on inside of straight leg. 2. Free arm reaches up to sky, then towards toe. 3. Look up & turn chest up to sky.

22. LYING SHOULDER TWIST (SHOULDER) 1. Stretch arms in a ‘T’, bend one leg & swing across body. 2. Crawl toes away from body to increase twist. 3. Increase stretch: push with free hand/reach free hand to the sky.

21. FROG LAT STRETCH (SIDE & SHOULDER) 23. KNEELING SHOULDER 1. Big toes together, knees as wide as you can. 1. Press armpits down & sitting bones to sky. 2. Keep bottom on heels, reach arm to opposite side (eg. Left arm to right side). 2. Crawl fingers as far forward as you can while pressing armpits down. 3. Press outer edge of armpit to ground while pulling hip back (In pic, left hip pulls back). 3. Move shoulders left to right to feel stretch in outer shoulders.

! !

24. DEEP PEC (SHOULDER) 1. Fingers point towards toes, walk hands back until shoulders feel tight. 2. Press chest up, look up slightly & start to bend elbows. 3. To increase stretch, squeeze elbows together behind you.

! 25. BENDBACK 1. Fingers point towards feet. *Advanced* 2. Press through both hands & feet. 4. Aim to press legs straight 3. Press belly to sky. (more stretch in shoulders). ! Six Yoga Poses to Master at Home ! Crescent! Lunge Pose - Anjaneyasana ! ! From downward dog step your ! right foot forward in-between ! ! your hands, gently drop your ! back knee to the floor. Make ! sure the right knee stays inline ! with your ankle and start to ! ! sink your hips down until you ! feel a deep stretch in the hip ! flexors. ! ! ! Inhale and raise your arms to ! the sky and li( the heart to ! open the chest. Repeat on the ! le( side. Stretches! Hip flexors and Quadriceps, Opens the chest ! ! Warrior !2 Pose - Virabhadrasana II ! ! From wide legged stance ! ! (ankles underneath wrists) ! turn your right foot to face the ! front and the le( foot in 45 ! ! degrees. Slowly bend the front ! knee until it’s at 90 degrees. ! Keep hips parallel to the long ! ! edge of your mat. Extend arms ! up shoulder height and extend ! through the finger tips ! ! pointing in two directions. ! Gaze over right fingertips. ! Repeat on the le(. Strengthens! legs, Opens hips and chest, Creates focus ! ! Triangle! Pose - Trikonasana! ! ! From Warrior 2 straighten your ! right leg, inhale and reach your ! ! right fingertips forward as if ! someone is pulling them, ! creating the length on your le( ! ! side first, exhale, keep the ! length and reach your bottom ! hand towards the floor and top ! ! towards the sky. Imagine you ! are in between two panes of glass to help keep both shoulders and hips inline. Stretches and strengthens legs, core & hip. Stimulates organs Repeat other side. Crow Pose! - Bakasana ! ! ! ! From a deep squat extend your ! ! arms in front and grip the floor ! with fingertips and heel of ! hand, li( hips towards the sky ! ! connecting your knees high up ! on the triceps. Look forward and ! slowly start rocking forward and ! back feeling your centre of ! ! gravity, once you start to feel ! the balance, slowly li( one foot ! off the floor and then the other. ! Squeeze the abs and breathe. Strengthens! arms, wrists, core, stretches upper back, Creates focus ! ! ! Camel Pose! - Ustrasana ! ! Come into a kneeling position ! ! knees hip width apart, bring ! hands to lower back scoop the ! tail bone under and bellybutton ! ! to spine first, start by li(ing the ! heart towards the sky and lean ! back, if you feel comfortable ! reach one hand at a time to the ! ! heels and push the hips away ! from the body li(ing chest to ! the sky. Reverse in the same ! ! way. Improves !digestion, stretches front of the body & strengthens back ! ! ! Seated Forward! Bend - Paschimottanasana ! ! Sit tall with your legs straight ! out in front of you. Try and ! ! move your sits bones back as if ! they were pointing behind you. ! Inhale, lengthen the spine as ! ! you raise your arms up then ! exhale and reach as far forward ! as possible while looking at your ! ! toes to help keep the spine long ! rather than hunching. Every inhale lengthen, exhale to deepen. Relieves digestion problems, stretches hamstrings and entire spine

TOP Tips to Stay Healthy and Happy on ! ! 6 and oﬀ the Mat

ONE - STAY !HYDRATED" Oﬀ the Mat We can o(en feel overtired and unmotivated when sometimes all we need is an extra glass of water. Try to drink half your body weight (lbs) in ounces of water each day.! ! On the Mat Try to limit your water intake 30min before and during class, this way you will feel a lot more comfortable in poses such as twists and inversions. Drink plenty a(erwards.!

! ! TWO - BREATH AWARENESS" ! ! ! ! Off the Mat Become aware of how you breathe ! throughout the day, when we sit at our computer we ! tend to breathe very shallow. This in turn creates a ! stressful environment for our body. Try taking deep belly ! ! breaths to provide your body with healthy amounts of ! oxygen and to stimulate the parasympathetic nervous ! system to keep you calm.! ! On the Mat The more you practice yoga the more you ! ! become aware of your breath and how it can actually ! help you through your practice. Use inhales to expand ! the chest and lengthen the spine and your exhales to ! so(en and relax into a pose. If a pose feels hard, slowing ! down the breath it can make it feel easier.! ! ! ! ! THREE - STAY PRESENT " ! ! ! Off the Mat When we live in the moment all the ! anxieties and worries life throws us simply don’t exist! ! ! How can they, in this very moment you are safe, healthy ! - you are OK - so why spend so much time in your head ! finding reasons to be unhappy and anxious about the ! future or the past? All we truly have is right NOW! ! ! ! ! ! On the Mat Yoga can help the transition into the ! present. Once we grasp this it becomes a moving ! meditation. You no longer have to think. Your breath ! links with each movement and you start to feel ! ! everything. Everything you learn on the mat - where ! your mind goes, how your body is feeling, what is causing you to avoid the present moment, is translated off the mat too and we start becoming aware each day.! ! FOUR - FIND YOUR! FOOD SWAPS" Off the Mat Find your food swaps. We all have that food we know we shouldn't have but it seems to get the better of us every time! Find out what that is for you and make a simple food swap to something healthy. Next time when you want to reach for whatever it may be - switch your thinking to that new food item that has now replaced it. It’s the small things that make a lasting difference.! ! On the Mat You will find by consciously eating healthier your body will move a lot better and easier making your yoga practice more enjoyable. Also a regular Yoga practice will naturally make you want to eat better as you will be more in tune with what your body needs and reach for healthy options. Can you imagine doing a class and then grabbing a Big Mac! No!

! FIVE - LET GO OF THE EGO " Oﬀ the Mat Ego - “a persons sense of self-esteem or self-importance”. When you let your own ego get in the way of your life by thinking you are better than others it will eventually come back to hurt you. Allow someone to be better at something than you and be truly happy for them or even if you know !you’re right let someone else be, and feel the shi(. ! On the Mat When we let the ego take over in a yoga class we truly defeat the purpose of yoga. It is not how well you can do the pose and how much better you are at it than others, it’s about the journey into the pose and how you feel once you get there, whatever stage you are at.

SIX - GRATITUDE" ! Oﬀ the Mat Everything you have in your life is enough. Be grateful for what you already have NOW. The more grateful you are for the things and experiences in your life the more your life will change and you will live a much happier and !harmonious life.! On the Mat Be grateful for the body you already have and everything your body can already do. Love and appreciate it so much that you want to move it and want to take care of it. When you come to a pose that may feel hard or you feel too tired to practice just think how lucky you are to actually be able to do these things.! RECIPES CONTENTS

SNACKS

Tempeh Crisps Hummus 3 ways Welcome Cocktail Drink Coconut Lime Bliss Balls

BREAKFASTS

Dragonfruit Smoothie Bowl Blueberry Banana Smoothie Bowl Apple and Cinnamon Overnight Oats Blueberry Overnight Oats Chia Pudding Sweet Potato Pancakes

LUNCHES AND DINNERS

Mexican Chicken Wrap Greek Inspired Lemon Honey Chicken with Sides Japaneasy Night In With Salmon and Tofu Nourish Bowls Tempeh Crisps Beetroot Hummus 1 Block of tempeh 1 Cup chickpeas Coconut Oil 1/2 Cup chopped beetroot, either cooked Salt or canned. 2 Tbs tahini Cut tempeh into half cm pieces. Squeeze of 1/2 lemon Place a dash of coconut oil into a pan to 1 clove of garlic heat. Fry tempeh on both sides until crisp 1/2 teaspoon cumin and golden brown. Sprinkle with salt and se Salt to taste to the side to cool. Blend all together. Adjust to taste.

Chickpea Hummus Edamamme Hummus 1 Cup chickpeas 1 Cup frozen edamamme beans - thawed 2 Tbs tahini 1/4 Cup olive oil Squeeze of 1/2 lemon 1 heaped tablespoon tahini 1 clove of garlic Squeeze of 1/4 lemon 1/2 teaspoon cumin 1 Clove garlic Salt to taste Salt and pepper to taste

Mix all together in a blender. Mix all ingredients together. Adjust to taste. Adjust to taste Watermelon Lime Mint Cooler + Vodka Cocktail! Serves 20 3 x Watermelon juiced or blended with the pulp drained 1/2 Cup fresh lime juice 1/2 Cup raw honey 1 Cup loosely packed mint leaves 2L Sparkling mineral water 1- 2 bottles of vodka ( depending on how strong you want it

Cut of the skin and de-seed the watermelon. Blend and then use a strainer to remove the pulp. If you have a juicer this step is much easier just juice the watermelon and the pulp will be removed by the machine. Blend the lime juice, honey and mint together then and use a strainer to add to the watermelon mixture. Mix in the sparkling water and vodka to your taste. You can add more sparkling water if needed. A good way to measure how much alcohol to use is to make the mixture ﬁrst and see how much liquid you end up with and add one shot per cup of juice.

Coconut Lime and Cashew Bliss Balls Makes 20 balls Wet: Dry: Juice of 4-5 Limes 3 Cups of Coconut Flakes 2 Tbs Coconut Oil 1 Cup of Cashew Nuts 2 Tbs Coconut Milk 1 Tsp Vanilla 2 Tbs Honey

Use a food processor to grind the dry ingredients, mix together. Mix all wet ingredients together, stir thoroughly. Add the wet to dry ingredients, at ﬁrst it wont seem like enough but afer mixing with a spoon use your hands to really combine ingredients. Roll into small balls about a heaped tablespoon amount mixture, coat in coconut. DIY SMOOTHIE BOWLS Serves 2-3

Dragonfruit Bowls

1 /2 x Dragon Fruit 2 x Banana

Cut and freeze dragon fruit and banana the night before, leave 1/4 of dragonfruit fresh.

Place the fresh piece of dragonfruit at the bottom of the blender add 2 frozen bananas and 1/4 frozen dragon fruit. Blend until all lumps have gone and it is an ice cream texture..

TOPPINGS Cashew Nuts, Pumpkin Seeds, Coconut, Granola, Chopped Strawberry, Sliced Banana, Honey Banana and Blueberry Smoothie Bowl Serves 2-3

2 x Bananas 1 Handful of frozen blueberries Splash of coconut milk

Peel and freeze the bananas the night before. In the morning blend with the frozen blueberries and adjust the coconut milk to the consistency. For very creamy texture try not to us much at all.

TOPPINGS Granola, Coconut, Cashews, Fruit of choice Anything you like, a spoonful of almond butter is a great choice! Apple and Cinnamon Overnight Oats Serves 2

Dry Ingredients 1 Cup Large whole oats 2 tsp Cinnamon 1 Tbs Pumpkin seeds 1 Tbs Sunﬂower seeds 1 tsp Chia seeds 2 x Chopped dates

Wet Ingredients 1 Red apple grated 2 Cups Almond milk or coconut milk 1 tsp Vanilla extract You can add honey if you like it sweeter

Mix all dry ingredients together. Mix all wet ingredients together separately before mixing it in with the dry. Combine and check the texture, it should be covered in liquid so it has enough to soak in over night otherwise it will turn solid. Leave in the fridge overnight. If there is too much liquid in the morning try adding more chia seeds to soak it up. Blueberry Overnight Oats Serves 2

Dry Ingredients 1 Cup Large whole oats 1 tsp Chia seeds

Wet Ingredients 1/2 Cup Frozen blueberries 2 Cups of Coconut milk 1 tsp Vanilla extract You can add honey if you like it sweeter

4 Tbs Black chia seeds 2 tsp Vanilla extract 2 Tbs of Honey or maple syrup 1/2 Cup Coconut milk

Add any fruity ﬂavours you like, this is the base and you can add: mango, banana, blueberry, strawberry etc.

Mix everything but the chia seeds together. Once mixed well pour over chia seeds in a bowl and continue to stir until all chia seeds have separated and it is starting to thicken. You will know within the ﬁrst 5 mins if you need to add more liquid to thin it out or chia seeds to thicken it up depending on your preference.

Leave in the fridge overnight. Purple Sweet Potato Flour Gluten Free, Dairy Free Pancakes Makes 20

Dry Ingredients 1 Cups Purple sweet potato ﬂour 3 Cups Rice ﬂour 2 Tbs Coconut sugar 4 tsp GF Baking powder

Wet Ingredients 4 Eggs 4 Tbs Coconut oil 4 Cups Coconut milk 1 tsp Vanilla extract

Mix all dry ingredients together. Mix all wet ingredients together separately. Slowly pour the wet mixture into the dry and stir as you go. Whisk all together until there are no lumps.

Place spoonfuls onto a very hot and greased pan. Cook until they start to turn golden on each side. When cooking, keep them small as they will cook faster and keep their texture. Tropical Chicken Mexican Wrap Guacamole & Mango Salsa Mexican Red Rice Salad Refried Beans Served with Sliced Tomato, Onion, Lettuce Honey Jalapeno Chicken Serves 2 200g chicken breast per person cut into strips 1/4 Cup coriander 2-3 Tbs honey 1 Tbs Tamari 1 Tbsp Olive oil 3 Jalapeno no seeds 1 Tbs Lime zest 1/2 tsp Salt, 1/2 tsp pepper Mix all but the coriander and chicken in a blender, pour over chicken to marinate. Cook chicken 4-6mins or until golden brown.

Guacamole Serves 2 1/2 Avocado 4 Cherry tomato 1/2 - 1 tsp Tabasco 1 Tbs Lemon juice Salt & pepper to taste Cut avocado into chunks and mash, slice cherry tomatoes and mix in with avocado. Mix in all the other ingredients.

Red Rice Salad Serves 2 1 Cup Cooked Red Rice 1/4 cCup Frozen corn kernels 1/4 of Capsicum red, yellow, green chopped 1/2 Cup cooked Black beans Cook the rice, defrost the corn, dice the capsicum if dried beans cook until tender if canned you can add them straight to the bowl. Mix all together.

Mango Salasa Serves 2 1/2 Mango 1 Tomato 1 Tbs Coriander 1 Tbs Diced red onion Juice 1 Lime Dice everything and mix all together. Squeeze lime juice over the top to taste.

Refried Beans Serves 2 1 Can of pinto beans 1/4 White onion 1 Tbs Olive oil 1 Clove of garlic Dash of chilli powder and salt and pepper to taste Warm olive oil on medium heat in a fry pan, add diced onion and garlic and chilli until slightly brown. Pour drained beans into the pan with 1 Tbs of water. Cook and stir for 5 mins. Use a potato masher to mash up over half of the beans to your preferred consistency. Continue to cook for another 3-5mins. Add salt paper and lime juice to taste. Lemon Honey Chicken Purple Sweet Potato Salad With Lemon Dressing Tabouli, Greek Salad Hummus and Veggie sticks Lemon Honey Chicken Tenders Serves 2

250g Chicken breast 1 Tbs Fresh rosemary 1 Clove of garlic 1 Shallot Juice and zest of 1 lemon 4 Tbs of Olive oil Mix all tougher but the chicken. Cut chicken breast into slices. Pour over chicken in a bowl and leave to marinate for 20min. Cook in a frying pan with a little coconut oil to grease the pan. Cook for 4-6mins each side or until golden on the outside.

Purple Sweet Potato Salad with Lemon Dressing Serves 2

1 Large purple sweet potato 1 Clove of garlic 1/4 Coconut milk 1 Tbs Lemon juice 1/8 tsp Cayenne pepper 1/8 tsp Clove Salt and pepper to taste Water to adjust thickness Cut and steam the sweet potato. Drain and let it cool. Mix all ingredients together pour over the sweet potato, combine well.

Tabouli Serves 2

1/2 Cup couscous 1/2 Cup Chopped parsley 1 Tbs Mint 1 tsp Shallots 1/4 Cup Chopped cherry tomatoes 2 Tbs Olive oil 1 Tbs Lemon juice Cook couscous to the packet instructions, drain and set aside to cool. Add the olive oil and lemon juice and then mix through the rest of the ingredients all together.

Greek Salad Serves 2

1/2 Cup Cherry tomatos 1/4 Red onion 1/2 Yellow capsicum 1/2 Cup Diced cucumber 1/4 Cup Black olives 1/4 Cup Chopped feta Dressing 1 tsp Dried Greek oregano 2-4 Tbs Olive oil 1 Tbs White vinegar Salt and pepper to taste Dice all the vegetables and toss together. Mix the dressing and then toss through the salad. Japan-easy Night In Sesame Crusted Salmon Broccoli Soba Noodle Salad Teriyaki Tofu Kale Edamame Salad Sesame Baked Salmon Serves 2 200g Salmon steak per person 1 Tbs Sesame oil 2 Tbs Black sesame seeds Coat salmon in the sesame oil and then dunk into the sesame seeds so they stick. In a fry pay start by cooking the skin side down and then ﬂip to the sesame seed side. Cook until salmon is cooked through to your liking. Broccoli Soba Noodle Salad Serves 2 1 Packet of soba noodles Sauce: 1/4 Cup Shiitake mushrooms 1 Tbs Tamari 1/4 Broccoli steams removed 1 Tbs Rice vinegar 1/2 Baby bok choy 1 tsp Fresh lime 1/4 Cup Edamame 1/2 tsp Honey 1 Carrot thinly sliced1 /2 tsp Minced ginger 1 tsp Sesame seeds 1/2 Garlic clove 1/2 tsp Sesame oil Chop and prep all vegetables. Make the sauce by combining all ingredients. Set aside. In a pot of salted water cook the noodles to instructions on the packet, drain, rinse and set aside. Heat oil in a pan over medium heat and add the mushrooms and broccoli, then once they start to sofen add bok choy and edamame. Cook until tender but still vibrant. Add the carrots and noodles and toss. Add the sauce and toss again then add the lime and seasoning to taste. Teriyaki Tofu Serves 2 1/4 Cup Sake 1/4 Cup Mirin 1/4 Cup Soy sauce 1/4 Cup Brown sugar 1 Packet of Firm Tofu 400g Place all ingredients in a small saucepan over medium heat. Bring to the boil. Reduce heat to low and simmer for 5 mins or until thickened slightly. Cut the Tofu into strips 1cm thick and place in the bowl to marinate in the teriyaki sauce for 20 mins. Cook tofu in a pan with a little coconut oil to grease the pan. Cook until slightly golden on each side. Kale Edamame Salad Serves 2 2 Small bunch of kale 200g Edamame beans (you can just buy these frozen) 1/4 Cup Olive oil 1 Tbs Sesame oil 4 Tbs Lemon juice 1 Tbs Soy sauce 1 Tbs Fresh shallot grated Pinch of red pepper ﬂakes 1 Tbs Sesame seeds If edamame beans are frozen just run it under hot water until they are thawed. If they are fresh, cook them in their pods for a few minutes and then pop them out. Remove the stalks from the kale and chop coarsely. Whisk together all the dressing ingredients and toss through the rest of the salad. Nourish Me Bowl Get creative and choose all your favourites that will keep you fuelled up and feeling healthy. ADD YOUR BASE Think leafy greens of all kinds: Spinach, Lettuce, Kale, Rocket.

ADD YOUR VEGGIES All colours of the rainbow, add you favourites: Tomato, Yellow Capsicum, Purple Cabbage, Cucumber, Carrots

ADD YOUR CARBOHYDRATES Any grain of your preference: Rice, Quinoa, Cous Cous, or try a starch like Pumpkin or Sweet Potato, otherwise add a pita or wrap to make it a bit heavier

ADD YOUR PROTEIN You can add either Chicken, Fish, Prawns etc. Or any veggie protein like: Tempe, Tofu, Lentils, Beans, Nuts

ADD YOUR FATS And here is the best part, adding all the ﬂavour to your bowl with your fats. Think Avocado, Olive Oil, Sesame Seeds, Nuts, Feta.