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#USBG

Workout Plan by Krissy Cela


Contents.

Introduction

Beauty

Nutrition

Recipes

Workout

Section

Stretches

Workout Plan

Glossary

FAQ

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This is unlike any other plan. Why? I’ve designed this plan to cover all aspects
of health!

What is included?

Organisation and Tips


In-depth Nutritional Background
Recipes
Workout Background
12 Week Workout Guide
And so much more!
Your goal should be to wake up every morning with the motivation and
determination to improve your health. I believe that the fundamental
element is to have fun - yes, fun! Try new recipes, new ingredients and
never shy away from trying new things. If you are unsure about something
feel free to ask me! Get friends and family involved to share this journey
with you and always remember, I’m with you every step of the way.

So, let’s get to it!

@krissycela

Please Hashtag #KCSG or #Krissycelaplans


Follow @kcsg_community on any of your social media so I can get to know you!
Always feel free to email me with ANY questions at celasimplicity@gmail.com

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Guide
Break Down.
I designed this plan with one question in mind, “What do my clients really need to know in order to change
their health for the long run?” As I stated in the introduction, this may be a 12 week guide, however it is a
guide which is jam packed with information to change your life forever. It may sound corny, but I am
teaching you how to fish, not giving you the fish to eat it!…. best quote ever, by the way!

NUTRITION
For me, nutrition is one of the most important factors for a healthy lifestyle. Without a balanced and nutritious diet you
will not be able to perform day to day activities sufficiently let alone see the results you really want to see. The
12USBG covers nutritional background in-depth. You will learn what micro and macro-nutrients are and how to apply
them to your personal stats and fitness goals along with several recipes, which you can give a cheeky go! You will
also find in-depth supplement analyses and explanations about how supplements can support your fitness journey.

I have also teamed up with vegan, Sophie Bullimore, to provide information about transitioning to veganism. The
reason I wanted to incorporate this is because after a year of designing meal plans I have come to realise that
several clients are interested in vegan nutrition, but lack adequate information about it. My aim and purpose is to
ensure you are given the information you want and need!

WORKOUTS
I have divided the workout plan into 3 phases, 5 days a week with 2 rest days. I personally train 5 days a week, but I
know that some of you may not be able to dedicate 5 days of the week to training, which is completely fine. If you do
miss a day or two, what I would like you to do instead is the circuit provided in the guide, or you could even go for a
20-30 minute jog to stay active.

This guide is designed to provide you with simple workout information to help you intensify your workouts even after
you have completed the guide. I also wanted to focus on providing relevant information on mobility and stretching
because as you all know, I love a good activation and warm up! Mobility is key.

Remember, if you have any questions I am only an e-mail away. There is no such thing as a silly question!

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How do I track
my progress?
In my opinion, I have found the best method of tracking progress is to take photos. Scales, counting body fat percentage
and girth measurements can be inaccurate. I do not want you to focus on numbers, but rather on how you physically and
mentally feel.

Taking pictures is a fantastic way to measure your progress from beginning to end. I understand that stepping on the
scales may be a part of your daily routine, however weight can fluctuate throughout the day. Progress pictures tell the
truth!

How do I take progress pics?


Wear minimal clothing. Sounds naughty, right? However, in order to track your body,
you will need to capture it as it comes , as it will change. Recommended clothing
would be a sports bra and shorts.

Take your progress pictures hands free. Keep your phone or camera in a stable place
and set a timer, or get someone to take the pictures for you.

Make sure the lighting is clear and bright.

Do not pose; keep your body relaxed in your pictures.

After a couple of weeks, you can pose/flex to show off your


results!

Take pictures every 2 weeks in the same lighting, room, and


time - wearing similar clothing helps too.

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Organisation
& Tips.
Let me start by saying that I don’t expect you to drop everything in order to do this workout plan. All I’m saying is I
hope you try your very best and put your all into it. I don’t expect you to work out for hours and hours, but I do expect
you to go to workout with the motivation to succeed. Hard work and dedication will deliver the results you want!

Start small, baby steps first


Try each workout first before performing the exercise. Make sure your form is right and you feel comfortable doing it.
Some exercises are more complicated than others, some you will love, others you will hate, but try them out first.

Look good: sounds crazy, but trust me!


If you wear a baggy jumper and unflattering leggings you won’t be motivated to workout. Buy something fun, bright,
and fitting. Some people don’t like showing skin so buy long sleeved tops in your favourite colour.

Music, music is fundamental!


Create a list of all the top hits or even old classics you love. Music gets me pumped and it gives me that extra boost
when I'm training that I really need.

Be prepared
Luckily for you, your workouts are all prepared so you have a step by step guide. Just because this plan is based
around certain days and durations doesn’t mean you can’t mix the exercises up and swap things around- be
adventurous.

Bring a friend, family, or partner


Why not try the workout plan with a friend or family? Experience it together, help each other and kick some butt!

Make time
If you have a 2 hour break why not go to your local gym? Or find someone in the park to workout. Utilise the time you
have. Working out will give you a boost of energy!

HAVE FUN!
I can’t stress this enough! Working out is not meant to be a chore, it’s meant to be fun and exciting! Stay positive and
motivated!

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Setting Goals.
This I would say is the most important part of the whole programme. Your long term and short term
goals should be personal and only for you. If you want to lose weight, you need to establish how you are going to do
it. What are the first hurdles you have to pass in order to get to the finish line? Your goals should NOT be vague, they
should be personal targets to achieve the best results you possibly can. As you can see, I have assembled an
example asking you what your short-term and long-term goals are. I want you to fill this in and place it somewhere
that you can see everyday to remind you of them.

You need to make sure your goals are SMART. Ask yourself: what is it you want to achieve, and why you want to
achieve it? Is it measurable and achievable for you and your life? It must be realistic - I encourage you all to make your
goals realistic. The reason I stress this is because if you make a goal unrealistic you will be disappointed; focus on
small achievable goals. Finally, set yourself a goal in a certain time frame so you can work extra hard to make it
possible.

1 SPECIFIC You need to make your goals very clear.


2 MEASURABLE Make sure that you can track your progress.
3 ACHIEVABLE You must set yourself a goal that you will be able to achieve and you will make sure
you achieve.
4 REALISTIC There is no point setting yourself a goal that is not going to happen. As brutal as
this may sound, if you hate cardio with a passion and you’ve set yourself a goal to
run every day for an hour, then the goal is very unrealistic. You need to find
something you love and will realistically be working towards- along with
something you enjoy.
5 TIME-BOUND Set a timeline including both short-term and long-term goals.

Short Term Goals Example Long Term Goals Example


Eating all my allocated meals Dropping 2 dress sizes in 6 months
Waking up early to cook breakfast Losing 8lbs in 4 weeks
Drinking 2 green teas a day

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Essential Must-
Haves For The
Summer !
Now I know I'm not a beauty guru, but your girl knows a thing or two about looking glowy this summer and all
year round! Below I have listed some items I simply cannot go without. These are my must-haves. If you head
on over to my YouTube channel I have a make up routine and many more beauty videos coming your way.

1 SPF
Honestly, for me SPF is the one thing I cannot leave my house without. If you didn’t already know, I suffered from
really bad acne which left me with some seriously bad scarring. I've become a bit of a pro when it comes to covering
it up, but I still want to avoid pigmentation. I went to a skin specialist who had over 40 years worth of experience and
he advised me that my scars, acne and even enlarged pores are partly down to sun exposure. He advised me to find
a very simple SPF 50 - nothing less of 50. He was so right! SPF has changed my life.

2 FAKE TAN
A real tan is of course better, but unfortunately, here in England, there is more chance of rain than sun. I fake tan
once a week and I use the method provided later in the guide.

3 LIP BALM
Carmex is my best friend! I have about 10 Carmex tubes around the house so I always have one at arm's length -
that's how much I love my lip balm. I do not like wearing a lot of make up in the summer, so a nice nude lip liner and a
dash of Carmex goes a long way.

4 HAIR OIL/ SERUM


The sun is amazing, but it can also dry out your hair. I use a good hair serum or even some coconut oil after the
shower on damp hair. It really helps keep split ends at bay and makes my hair super soft. If you are going away on
holiday make sure to keep your hair in a pony or bun, the sun can really dry it out!

5 WATER
No explanation needed! Water has changed my skin, hair and body. I love filling up a big bottle of water with 1 lemon
and a dash of squash for extra flavour. I have about 3-4lt a day and it has truly changed my life!

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Homemade
Beauty Products.
We all want beautiful skin for the summer. Glowing, sun kissed and beautiful. Yes,
working out and nutrition are vital factors, but so is what you put on your skin. I'm
a firm believer that the products we use should be good organic products.
However in the world we live, products are constantly shoved in our faces, it
becomes incredibly difficult to know what to actually buy. So why not make your
own products at home? It’s fun, easy, simple and much more affordable! I’ve
designed a range of different products that will help you and your skin through the
summer days.

Cellulite Coffee Body Scrub Restorative Hair Mask


1/2 cup of melted coconut oil 1/4 cup of melted coconut oil
1/2 cup of ground coffee 2 tablespoon of olive oil
1/2 cup of ground sugar 1 tablespoon of avocado oil
4 drops of lavender oil 1 whole egg

Mix all ingredients well. If it's too dry, add Mix all ingredients well in a bowl.
some more coconut oil; if too wet, add Massage well into your scalp and cover
more ground coffee. Store in a glass jar, all ends. Tie your hair in a bun. Leave the
keep somewhere cool. In the shower mask in your hair for 3 hours before
scrub on to areas affected by cellulite. washing.

Kissable Lip Scrub


1 tablespoon of brown sugar
1 teaspoon of olive oil dash of coconut oil
5 drops of mint oil/extract

Mix all ingredients in a bowl. Rub onto


your lips for 60 seconds and tissue the
scrub off. Add some lip balm and you're
good to go!

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Dry Brushing
for Cellulite.
What is dry brushing you may ask? Your skin is the largest organ of your body so you need to take care of it! Our skin
is made up of nerves, cell layers and glands, which help to protect our bodies from extreme temperatures, harsh
chemicals, bacteria, infections and much more.

Dry brushing is crucial and I’ve been doing it for years. It is such an easy way to protect and rejuvenate your skin
without breaking the bank.

So, what does Dry Brushing do?


1 EXFOLIATION Dry brushing will remove dead skin cells from the body, this will lead to
the appearance of clearer skin and unclogged pores.

2 REDUCTION OF CELLULITE Dry brushing will soften hard fat deposits that lay below the skin. By
moving the skin around it will deposit the fat evenly throughout the skin.

3 REDUCTION OF TOXINS It will help with removing toxins from the body that break down
connective tissue.

4 ENERGY I would strongly recommend you dry brush in the morning as it is a great
way to boost energy and increases circulation which will help the
dre uction of cellulite.

5 REJUVENATES THE SKIN As we get older our skin becomes more dry and weak. Dry brushing
will help keep your skin plump and tight.

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How to
Dry Brush.
1 Buy a high quality brush, preferably with a long wooden handle and hard bristles (see picture above).

2 Make sure you dry brush every morning for optimum results.

3 You must always dry brush in the direction of your heart with large strokes, not circular (See diagram
provided below).

4 Start by your feet first and work your way up. Brush your skin gently, it should not be painful.

5 You may experience some redness; do not worry, it will settle within a few minutes.

6 Finish by applying your favourite moisturiser.

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The Perfect
Fake Tan Application.
We all love the sun, but let's face it: that much needed dose of Vitamin D just doesn't seem to last long enough. When
we think summer, we think about sun kissed skin, glowing tans and of course, ice cream! Unfortunately, for some of us
the sun means sun burn, sun stroke and therefore no natural tan! Something a little lick of fake tan can fix!

The question is, how do you apply the perfect fake tan? Well, have no fear, Krissy is here! Below is a step by step guide on
how to apply the perfect fake tan, avoid blotchy patches and dark areas so we can look like golden goddesses this
summer, regardless of whether there is any sun or not!

Step 1
Exfoliate: I use exfoliation gloves in the shower. Just add a little shower gel and exfoliate your whole body. Focus on
your knees, elbows and armpits.

Step 2
Shave: some wax, some shave and others are blessed with no hair! If you're like me and shave, make sure to use
shaving cream and shave gently. Always shave in the direction of hair growth.

Step 3
No lotion! Some people make the mistake of moisturising just before they fake tan: honestly, this is a big NO NO.
Your tan will grip onto your moisturiser and will leave your skin streaky and patchy. You want your body to be 100%
dry and lotion free.

Step 4
Add tan with a mitt: I use a mousse consistency for my tan, it's easier to apply and you have control over where the
product goes. Use a tanning mitt and make sure you apply the tan gradually. DO NOT use your bare hands!

Step 5
Flawless hands: I do not add tan to my hands, I simply use the remaining product on the mitt and work it into my
hand. Bend your knuckles so you can get in between the creases.

Step 6
Wash off: allow your tan to work its magic. The bottle should direct you on how long to leave the product
on before washing. I always wash mine the next day. After I wash my tan off, I lotion my whole body.
Ta dah, all done!

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The Perfect
Swimwear for You.
Finding the perfect swimwear can be incredibly challenging, especially when you're unsure of what swimwear suits
your body. I believe that every woman can look and feel sexy in the right swimwear. It is so important to explore
different styles, textures and colours to find the right fit for you.

First things first: be honest, what type of body do you have?

Banana (Athletic) Apple


Girl! Do not shy away, you are If you feel like your mid section is
blessed with a tall frame and killer fairly heavy, don't be afraid, I know
legs. Most athletic frames tend to just the thing for you. Make sure you
have a small bust, so a little opt for a one piece with patterns.
padded bikini will do you just right. Avoid block colours. I would strongly
Make sure you opt for a bikini suggest you find a one piece with
instead of a one piece - get that some form of cut out illusion to make
toned core out ! your waist appear smaller.

Pear Hourglass
Heavy bottom, slim top. A pear The body shape most women desire!
shaped frame can pull off a If you have an hourglass frame you
number of different swimwear can pretty much go crazy with the
styles. You could choose from a swimwear you choose. I would
sexy one piece with a little lift at suggest a cute Brazilian bottom with
the top to make your bust appear a slight scrunch and a triangle swim
larger. If you would prefer a two top.
piece, I would recommend to opt
for high waisted bottoms with a
cute frilly swim bra. Block colours
are more ideal for your shape.

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Nutritional
Background.
Your food choices play a big role in the short and long-term health of your body. An unhealthy diet consisting of
too much salt, sugar and fat can result in associated diseases such as dental cavities, cancer, diabetes, obesity,
heart disease and strokes. A healthy, balanced diet comprises of six key nutritional groups:

PROTEIN to help promote growth, repair and general maintenance


CARBOHYDRATES primarily used as the main energy source, broken into two sub-categories; starch and sugars
FAT a rich source of energy and make up key components of cell membranes and signalling molecules
as well as nerve cells
VITAMINS supports a variety of processes in the body
MINERALS maintaining ionic balances; which are essential to many biochemical reactions
WATER nourishes our body with micronutrients

Protein contains 4 calories per gram which is 16.8 joules per gram of energy
Carbohydrates contains 4 calories per gram which is 16.8 joules per gram of energy
Fat contains 9 calories per gram which is 37.8 joules per gram of energy

A person’s diet will vary depending on their requirements however, there are rules of thumb to follow for a healthy
diet:
Drink fresh, clean water
Aim for two servings of fruit and five servings of vegetables per day
Plan your meals ahead
Try to eat a variety of foods from each of the five categories, below
Occasionally eat sugary, fatty, salty foods and when doing so consume in small amounts (cheat meals, not
cheat days)

There are 5 food groups:

Fruits and Bread, rice, Meat, fish, Milk and Foods/drinks high in
Vegetables potatoes, pasta eggs, beans dairy fat and/or sugar
e.g. apples, e.g. basmati, e.g. chicken, e.g. yoghurt, e.g. fizzy drinks,
peppers, jasmine, cereal steak, cod, cheese, milk fast food, chocolate
bananas salmon

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Consuming a variety of food will increase the range of nutrients your body receives and needs on a daily basis. The
first 4 of the 5 food groups mentioned above should be seen as the most important and a healthy, balanced diet will
contain all 4 on a daily basis to ensure an adequate amount of nutrients are consumed. The fifth group which
contains items such as fizzy drinks and fast foods are to be consumed in small amounts but are not essential for a
healthy diet. Of course, if you are vegan or vegetarian then not all of these food groups are able to be consumed,
which is not something you need to worry about.

Vegans and vegetarians have multiple alternatives to dairy such as soy, almond, alternative cheeses and coconut
milk. Meat alternatives are easily accessible from your local super market containing plenty of protein and nutrients.

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What are Micro/


Macro Nutrients?
There are two difference types of nutrients: Micoronutrients and Macronutrients. Any healthy, balanced diet will
comprise of sufficient amounts of both nutrients. The RDA (Recommend Daily Allowance) will indicate the quantity of
nutrients you should be consuming, depending on your gender and age.

MACRONUTRIENTS are nutrients that your body needs in large amounts such as proteins, fats and carbohydrates.
These are the three main components we always need to take into consideration when planning our meals ahead.

CARBOHYDRATES These provide energy for working muscles and fuel for the central nervous system; this also helps
prevent protein being used as an energy source.

PROTEIN This helps provide the body with aid when recovering from physical activities and it helps to repair our
muscles. Protein also helps to maintain a healthy balance of water in our bodies.

FATS Our body stores fat so that it can use it as an energy source. In moderate amounts, fats are also used to help
our bodies function adequately, which is why it is important to include fats in a healthy balanced diet.

MICRONUTRIENTS are nutrients that the body requires in much smaller dosages such as vitamins and minerals. A lot
of people take supplements in order to obtain a healthy dosage of vitamins, however, without realising, a healthy
balanced diet will contain sufficient amounts or vitamins.

RDA (Recommended Daily Allowance) - Per Day


Vitamin Type Males 19-50 yrs Females 19-50 yrs Males >50 yrs Females >50 yrs
Vitamin A 900ug 700ug 900ug 700ug

Vitamin C 90mg 75mg 90mg 90mg

Vitamin E 15mg 15mg 15mg 15mg

Food Sources
Food Vitamin Source Amount
Sweet Potato per 100grams Vitamin A 354ug

Broccoli per 100grams Vitamin C 89.2mg

Spinach per 50 grams Vitamin E 13mg

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Calculating your
own Macros.
When calculating your own macros, you first need to identify your TDEE (Total Daily Energy Expenditure). There are
numerous ways of calculating your nutritional maintenance requirements such as determining your BMR (Basel
Metabolic Rate), your RMR (Resting Metabolic Rate). There are many online calculators out there which will all have
slightly different outcomes in terms of numbers, but in general they should be similar to provide you with a good
estimation.

The basic method of calculating your macro maintenance requirement we will use the below example:

Step 1 Body Weight in lbs x 10 Step 2 Multiply the total of Step 1 by yourPAL (Physical Activity Level)

Each PAL example includes 4-5 days a week of exercise

PAL Level Light Work = 1.5 Moderate Work = 1.7 Heavy Work = 2
Employment Administrative, students, Delivery drivers, Labourer, bricklaying,
Class technical workers waitress agricultural

An example of a women who weights 140lbs, works in an office 9-5 and workouts 5 days a week.
140lbs x 10 = 1,400 calories
1,400 x 1.5 = 2,100
Using this method will be your foundation in moving forward by creating a calorie deficit or surplus depending on your
goals.

Now that we have our maintenance level we now need to know how to adjust our calorie count depending on our
goals and how much of each macronutrient we need to work towards our calorie target. Fats are something that
should never be eliminated or neglected when on a diet. Fats should amount to between 20-35% of your diet
depending on your goals.

If your goal is to lose weight, it is advised to reduce your recommended calorie intake by 500 kcal as your starting
point and monitor your progress over time. Equally, as a starting point, increase your calorie intake by 500 kcal if you
are trying to gain weight and monitor accordingly.*

For the purpose of this example we will create a calorie deficit of 500 for a lady weighing 140lbs:

Calorie Target 1600

Protein 140grams (1gram of protein per lb of body weight)

Fat 44grams (25% of 1600 = 400, 400/9 is 44)

Carbohydrates 161grams(This is the remaining balance once we have subtracted the fats and protein
requirement)
REMINDER
Protein contains 4 calories per gram; carbohydrates contains 4 calories per gram; fat contains 9 calories per gram

*If you are unsure about how to calculate your macros, please consult a nutritionist or get in touch. 20
Meal Prep.
When planning healthy meals, you should always take portion control into consideration . Weighing out your food is not
always aan option therefore, knowing your portion sizes will help prevent over eating or under eating. Using a variety
of ingredients within your meals will not only provide better taste and make it easier for you to stay on track with a
healthy diet, but also provide you with adequate macro-nutrient and micro-nutrients.

Portion Control
We know that we should be consuming 2 fruits and 5 vegetables a day which will help forecast your dishes to make
sure these are taken into consideration, when in doubt on the amount of each food group you should revert to the ‘Eat
Well Plate’ or the ‘Food Pyramid’ for guidance. It is very useful to plan your meals ahead. Having your meals prepped
and ready for you when you wake up the next day will eliminate the risk of eating out or having fast food because you
will have your healthy meal ready to eat with you on the go.

Another simple tool to use to manage your portions for your body is the hand portion guide. This is also beneficial when
eating out so when your food arrives you can visually check the portions to prevent under or over eating.

Cooking Methods
The nutritional values of our food are often affected by the way we cook it; multiple vitamins and minerals are
lost through the various methods of cooking such as boiling, roasting and microwaving.

BOILING This method of cooking reduces the amount of vitamin C more than any other method, this is
because vitamin C is water soluble and heat sensitive. Therefore, when cooking foods
vegetables such as broccoli, kale and spinach can lose more than 50% of their original vitamin
C value when boiled in hot water.

ROASTING This method of cooking is great for minimal loss of vitamin C, however due to the high temperatures
over a long period of time this method increases the loss of Vitamin B by as much as 40%.

CROCK POT Utilising this form of cooking is not only an excellent time saver but it also keeps the food tasting
fresh and moist for the days ahead.

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Tupperware
You must invest in good tupperware. I love the Lock and Lock containers as they come in all shapes and sizes and do
not spill! I would say purchase 2 big containers, 3-4 medium size and 2 small ones of snacks.

Make Big Batches


Making big batches of your food is essential to excellent meal prepping. I personally prepare my meals Wednesday
and Sunday nights for the days ahead so the food still tastes fresh and saves a lot of time. When preparing your
foods you should always weigh your meat after it’s cooked and your carbs (rice, couscous etc.) before they are
cooked.

Many people ask about weighing rice when cooking big batches. This is simple: if you are looking to prepare 3 x
75gram portions of uncooked rice, you weigh the rice before you cook it so you know you are starting with the right
amount, then post cooking you weigh the cooked amount and divide by 3. For meat eaters chicken can be a
nightmare to make in big batches because it is difficult to keep the chicken tender for the days ahead. However, the
biggest tool to prevent dry chicken is to slow cook it, preferably in a Crock-Pot. For me, this is a kitchen essential.
Slow cook your chicken in a Crock-Pot for 8-9 hours, with a chicken stock cube, vegetable stock cube or any that you
fancy.

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Supplements.
Protein
Don't be alarmed! Whey Protein is not just for muscle mass and growth. You could have a lean protein, high in fibre and
vitamin rich diet and still not see the results you wish. Whey Protein will help you see better results (if made a daily routine).
There are different types of whey protein, which reflect a different level of filtering and processing (High processed - Low
processed).

WHEY PROTEIN CONCENTRATE


Minimal Processing (cheap to buy), made with a gentle filtration process known as micro and ultrafiltration. (70% protein,
remainder carbohydrates and fat).

WHEY PROTEIN ISOLATE


Highly concentrated (95% protein), longer filtration times and additional types of processing (micro filtration). This means
that it becomes a more protein packed powder. This would be a more beneficial choice for dieters because it is extremely low
in carbohydrates and fats.

PEA PROTEIN ISOLATE


If you are someone who cannot consume whey then this is the perfect alternative for you. Pea Protein Isolate is a great
source of protein for vegans and those with certain food allergies.

BCAAs
BCAAs are a must have supplement. When you choose to add supplements into your diet you should choose branch-chain
amino acids (BCAAs) which will support your immune system. Whenever you are weight training, lifting heavy or doing a high
intensity workout your body is under a large amount of stress. Sometimes the body is unable to tolerate these stress levels
which will result in illness and minimal muscle recovery. This essential amino acid cannot be produced by our bodies
meaning we have to consume it directly. BCAAs are not only necessary as building blocks of protein for muscle growth and
repair. They have multiple properties that enhance these growth processes well above and beyond normal amino acids.
Consume BCAAs during your workout.

L-Glutamine
L-Glutamine is the most common amino acid found in our muscles (60%). Studies have shown that L-Glutamine
supplementation can minimise breakdown of muscle and improve protein metabolism. During an intense workout, L-
Glutamine levels are weakened in your body which decreases strength and recovery. It could take up to 5-6 days for L-
Glutamine levels to increase back to normal. L-Glutamine helps maintain hydration, the healing process and cell volume.
Studies have shown that L-Glutamine is linked to protein synthesis, which prevents your muscles from being “eaten up”. It
can also help the production of growth hormones and serves as a boost to your immune system.
Consume L-Glutamine anytime of the day.

When to take your supplements:


BCAAs - add to a bottle of water to consume during your workout
Protein - Post workout
L-Glutamine - I prefer to consume 1 serving within my post workout protein shake

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Hydration.
One of the most highly neglected nutrients in a healthy and balanced diet is our fluid intake, primarily our water intake.
Around 60% of our body is made up of water alone, this figure alone represents how much of an important role water is
to our bodies which is why consuming a sufficient amount is key to a healthy diet and results.

Water is a 0-calorie drink which provides the body with many benefits as it contains multiple minerals most people are
not aware of. Consuming fresh, clean drinking water will nourish your body with plenty of calcium, magnesium,
potassium, copper and much more. Adding water to your healthy and balanced diet can also help prevent additional
expenditure in mineral supplements as well.

Carbohydrates and proteins that our bodies use as food are metabolised and transported by water in the bloodstream.
No less important is the ability of water to transport waste material out of our bodies. The levels of oxygen in the
bloodstream are greater when the body is well hydrated. The more oxygen the body has readily available the more fat it
will burn for energy without the presence of oxygen the body cannot utilise stored fat for energy efficiently. Not only will
the body burn more fat when well hydrated but because there are increased oxygen levels you will also have more
energy.

When our bodies are dehydrated, not only will this has negative effects on your body but also your health and
mentality. Being dehydrated puts strain on your internal organs, physically you will not be able to perform at your
highest standard and as our brains are made up of 85% water, your brain is going to work slower causing drowsiness
and headaches. Water is a natural appetite suppressant. Drinking enough water ensures that you get hungry when you
actually need something to eat.

Kidneys need plenty of water to carry out their duties efficiently – processing waste products. If they don’t get this
water, the liver comes into play to help. Since the liver is responsible for taking your stored fat and turning it into energy
you can use, you will slow this process down by relying on your liver. You can therefore optimise fat loss by drinking
adequate amounts of water and letting your liver get on with the job of turning that unwanted blubber into energy!

Thermogenesis is the process of heat production by the body. Most weight loss pills are thermogenic aids i.e. they
increase thermogenesis, which is a fancy way of saying they help you burn more calories at rest. Increasing the
production of warm fluid (urine) will also burn more calories. More frequent trips to the loo when cutting is a good thing.

Hydrated muscles are strong muscles. This leads to better workouts and more growth stimulation. Holding on to (if not
building) muscle while cutting keeps your metabolism revved up since muscles metabolically active tissue.

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How to track
your water.
*Reference shown is a 2ltr bottle of still water

9am

10am

11am

12am

1pm

2pm

3pm

4pm

5pm

6pm

7pm

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Alcohol.
I am going to be completely honest and I would prefer you not to be drinking alcohol during the duration of the plan,
just so you can give your body that detox it needs. Although I strongly believe you should consume everything in
moderation, in order to see optimum results from the plan and in order to maintain a healthy balance, drinking a
minimal amount of alcohol is recommended.

Alcohol is made from sugar or starch, and it contains a high level of calories (7 Calories in every gram to be exact)
Calories from alcohol are 'empty calories', they have no nutritional value.

Here are some comparisons:


A pint of beer is equal to a large slice of pizza = Roughly 200 calories
250ml Wine is equal to a bowl of ice cream = Roughly 230 calories
As you can see just because you are drinking instead of eating does not mean you are
consuming less calories.

You need to take control of measurements and be aware of how much it is you are drinking. I would
strongly adviSe to go for a small or medium glass of alcohol and sip on it slowly. Also opt for clear
alcoholic drinks such as vodka instead of sugary dense cocktails such as Pina Coladas, which have
roughly 240 calories and 32g Carbs, oh, and 31g of sugar which is about 8 teaspoons worth!
With all the above said, I do not want this or any plan to be restrictive because truth be told you are
human and if a glass of wine is what makes you happy at the end of the day, then so be it. Just stay balanced!

Choose drinks with a lower alcohol percentage (ABV) which contain less units and typically
less sugar. Do not feel pressured to drink because everyone else around you is, remember
your end goal! Start with drinking water and even a fresh juice before heading
straight for the alcohol. I strongly recommend to add some soda into your alcoholic
beverages. For example, I like to order a small glass of white wine with a dash of sugar free
soda, this always makes me feel like I’ve ordered more.

You simply need to remember why you want to make this change and ask yourself whether
all those sugary cocktails are more worth it, rather than sacrificing your hard work!

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Binge Eating &


Breaking Bad Habits.
My job is to help thousands of women live a healthy and happy life. The most common and occurring problem I
am faced with when it comes to clients is binge eating and bad habits. I honestly think binge eating is such a
difficult cycle to break and I often ask my clients what it is they feel when they eat. The common answer is guilt.

Cycle
1 Constantly obsessing over food
2 Constantly weighing yourself
3 Consumption of large amounts of food in a short period of time
4 Eating until you feel full
5 Eating alone
6 Guilt and shame

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How do I break the cycle?


To start with you need to hold yourself accountable, simple. You cannot blame others for your actions. Start by
following a simple approach to food. Do not have an all or nothing approach to nutrition because the minute you
make the smallest mistake you will feel guilty and give up. Work day by day and be flexible. Consume foods
that are wholesome, nutritional and packed with macro and micro-nutrients. Eat when you're somewhat
hungry, take your time with your food. Sit down and make time for eating your meals, do not rush to get it down
you. Do not eat until you are uncomfortably full, only eat until you are satisfied. It would be stupid to tell you to
cut out all the junk because honestly, even I have moments where I want chocolate and cake, so what do I do?
Well I ask myself; do I really want it or am I bored? If I really want it I will have some, notice how I saidsome,
that does not mean all. Limit your intake of the not so healthy foods, have 3 squares of chocolate not the
whole bar, have a couple of bites from the cake, not two big slices.

No Quick Fix
Sorry to break it to ya, but there are no quick fixes here. It does not take one day to establish you have a binge
eating disorder, nor will it take one day to stop you from binge eating. You see, everything is a working progress
that takes time. Progress is hardly ever linear. There will be days where you mess up but you must keep going.
Taking three steps forward and one step back is not something you should feel guilty for.

Stop punishing yourself


There is no point working out and punishing yourself doing endless hours of cardio because you had a
doughnut. You need to find a regime and workout plan that you love and enjoy. Use the food you eat as energy
to make yourself strong not skinny. Do not worry about how many calories you are burning during a workout. I
can safely say that after 4 years of training I have never focused on how many calories I burn. Instead, I focus
on making my workout the most effectivee it can be.

Finding the right guidance


It could be that you may need a helping hand to get you back on your feet. Look around and find someone who
can help you with your nutrition and a great workout regime to provide you with a set schedule and guidance.
Meal plans and workout plans are such a fantastic way to get back on track.

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Veganism.
Hi,

I’m Sophie and Krissy kindly approached me a few months ago on Instagram to
write this little article for any of you who are looking to go vegan or who may be
wanting to make the transition, but aren’t quite sure where to start.

So, a little about me to begin with. I adopted a vegan diet around three years ago after
previously being a vegetarian for a year. My main reason for making the switch was
because I became aware of the effect animal products were having on my body and the
impact animal agriculture has on the environment. I am a passionate vegan
although I do believe everything in life is about doing the best you can and at your
own pace. What works for others may not essentially work for you, so my stance is
always progression, not perfection.

If after reading this you have any questions about veganism or would like a little
more info, you can find me on Instagram @sophie.bullimore

I really hope you find the information I have shared useful and that it has nothing
but a positive impact on your life.

Lots of love,

Sophie x

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Why go vegan?
This is one question I am asked often and there are usually three things that fall into this category – your health, the
environment and animal welfare. I have written a brief description of each below for you to have a little read of.

Health
A plant based diet consists of a large array of foods including fruit, veggies, wholegrains, beans/pulses and dairy
alternatives. It is often lower in saturated fat as opposed to the typical standard diet and can significantly lower the
risk of developing diabetes and numerous cancers, the main being colon cancer. You can find all your nutritional
requirements from plants providing you supplement with b12 (more can be found on this in my top five tips) but non
dairy fortified milks and cereals do contain the vitamin in small amounts. Most everyday staple foods are vegan
friendly too and eating plant based can inspire you to become more creative with your cooking and eating habits. As
far as protein and calcium are concerned, calcium is found in many dark leafy greens, dried fruit, chia seeds, dairy
free milks and yogurts. It has also been shown that plant calcium is more readily absorbed by your body than from
animal sources. Protein is essential in any diet; it is needed to carry oxygen, fight infection and grow and repair our
muscles. Lentils, chickpeas, tofu, nuts and seeds are all great quality sources of protein and contain added
fibre and iron, as well as being less expensive they are easier for our bodies to digest as well.

The Environment
Animal agriculture is the leading cause of climate change, surpassing green house gas, fossil fuels and Co2
emissions. To put it simply, we are using mass amounts of land to harvest crops for animal feed; with the human
population growing at its current rate this is unsustainable. Switching off your taps, lowering your energy bills and
committing to a zero waste life are all wonderful and do make a difference, but are no match in comparison to
the impact our eating habits are having on the planet. At the end of the day, it’s about small changes to lessen our
individual impact on the environment.

Animal Welfare
Animals are living beings, they are capable of feelings and emotions just like you and me. Sadly, things like free
range, organic and high welfare mean nothing as the outcome for the animal is the same. Adopting 'meat free'
Mondays or cutting back on your meat intake a few days a week ensures fewer animals are raised for human
consumption. Going veggie is a great place to start and from there it can make the transition to vegan easier.

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Here are my
5 Top Tips
Cut out dairy It can be surprising the effect dairy can have on our bodies, from acne to an upset stomach and
bloating. Switching to soya or almond alternatives is easier for our bodies to digest and if you
are concerned about calcium, dark leafy greens and tofu contain an abundance along with dairy
free milks which are fortified with added vitamins and minerals.

Suppliments Vitamin D and B12 are key vitamins in every diet but I would advise anyone new to plant based
eating you take these two specifically in the form of a high-quality multivitamin.

Meat alternatives These are no way vital to vegan eating but they can be a great tool if you come from a back
ground of a predominately meat-based diet. Sausages, burgers and chicken style pieces are all
widely available. For a more plant-based approach kidney beans, chickpeas and lentils are all
delicious alternatives to use.

Why Whether it’s your health, the environment, animal welfare or a combination of things, finding the
reason why you want to make the switch can help you make consistent changes towards your
end goal of going vegan.

Do what you can Don’t ruin your efforts if you make a mistake; chances are it is bound to happen at some point.
Veganism is about progression not perfection and it’s important to remember you are doing the
best you can.

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Reading Labels.
Nutritional labels are always provided on the packaging of the food/drink you are purchasing, therefore taking a
minute or two to understand what goes into the food you are eating is really going to benefit you understanding what
you are putting into your body.

Traffic Light System


The traffic light system is a very easy to use method of determining the nutritional content and potential risks of a
particular food. Instead of having to interpret the nutritional label, this system allows the consumer to quickly identify if
the food is high, moderate or low in amounts of each key nutrient.

The traffic light system highlights 4 key nutrients: fat, saturated fat, sugars and salt. They will be colour coded red,
amber and green depending on the quantity of each nutrient. Therefore, the the more greens we have showing the
more healthier the dish is going to be.

An example if this would be:

The way the Food Agency Standards determines this, is by calculating how much of each nutrient is per 100grams:

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Nutritional Labels
Whether or not the Traffic Light System is used, full nutritional labels such as the one displayed below will
always be provided.

You may be thinking that you do not have time to survey the information above each time we are buying our foods,
which is why the Traffic Light System was introduced. However, it is alway important to know what we are consuming,
therefore, there are general guidelines which will quickly indicate if the food is high in fat, saturated fat, sugar or salt.

Nutrients Fat Saturated Fat Sugar Salt


High Per 100grams >17.5grams >5grams >22.5grams >1.5grams

Low Per 100grams 3grams 1.5grams 5grams 0.3grams

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Smart Food
Shopping.
Here are some useful and helpful tips to ensure you always shop smart and never waste money:

1 Never go hungry
Rule number one: never ever go food shopping on an empty stomach. When you're hungry you will naturally want to
buy everything in sight because you are thinking with your stomach and not your head. Make sure you have a
nutritional snack or meal before you go food shopping.

2 Make a shopping list


It is so important to go food shopping prepared and organised. I used to make the mistake of going food shopping and
buying everything healthy in sight thinking I would use it. Just because you are buying lots of healthy things it does
not mean you will use it or need it. What I advise is sit down once a week and plan your meals ahead. Once you have
planned your meals for the week you will realise that you need “common ingredients ” for example:

MONDAY

BREAKFAST 3 scrambled eggs, 1 slice of toast, asparagus


Lunch Chicken, rice, green beans
Dinner Salmon, rice, asparagus

As you can see two of my meals consist of rice and asparagus, these are common ingredients. The simpler your
meals, the better.

Once you have written a shopping list with all the items you need for the commencing week, add something you want
like a bar of chocolate or a packet of chips. Its all about moderation and balance, not depriving yourself.

3 Check before you go


Have a look at what you already have in your cupboards. Most of the time we forget we have something because it is
hidden away. You can use the ingredients you already have, such as tinned chopped tomatoes, sweet corn, tinned
tuna to make healthy meals for the week.

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4 Buy Frozen
Trust me when I say this will save you so much money. There is nothing wrong with frozen foods, they are just as
good as fresh. Antioxidant levels are often much higher in frozen veggies and fruit (vitamin C, Polyphenols,
Anthocyanina, Lutein). Frozen food will last you much longer which means you can even buy them in bulk to save
money. Frozen fruits are brilliant for smoothies. No need to worry washing and peeling you can just throw it in the
blender and off you go!

5 Go alone
The larger your shopping party, the more likely you are to make impulse purchases. About 65% of the items in our
baskets when we group shop are unplanned, an eight percent point increase in cost in our food shopping alone,
according to Marketing Science Institute Study. In other words, leave your partner and your kids behind.

6 Stop buying pre-washed and chopped


I know it is much more convenient, but are you really going to pay an extra £2-£3 on ready chopped because you
can't spare 2 minutes to peel a carrot? Imagine spending that money every week: that's an additional £8 a week! Buy
vegetables and meats as they are and wash, chop and peel them yourself. What I like to do is on the day I go food
shopping, I peel and chop all my veggies and put them in small sandwich bags ready to cook when needed. It saves
me so much time for the week ahead and I'm saving money. Therefore, allow about an hour after your food shop to
prepare your food - meal prep and shopping in one!

7 Look for special offers


But, be sure to only buy into bargains on foods you need not just for the sake of something being cheap.

8 Shop in the evening


Yup that's right, most supermarkets mark down their produce in the evening time. You could buy a pack of
strawberries for £1 instead of £2 and freeze them ready to use in your smoothies. I always buy reduced veggies and
fruit and freeze them for the week ahead.

9 Buy dried herbs and spices


Unless I'm cooking for a special occasion, I always use dried herbs and spices. It's so much cheaper and lasts much
longer. Yes fresh is amazing, but it can also be a waste of money. Opt for dried chilly, garlic, smoked paprika etc.

10 Make the right investments


My mum always used to say never buy cheap meat and fish and ever since I always invest in the quality of meat I am
buying. When it comes to my dark greens and meats I like to spend a little more money on quality. Other ingredients
such as bread, herbs, spices and frozen fruit I'm not so bothered about.

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Timing Your Meals
Whether your goal is to gain weight, tone up or add mass, you should always be looking at consuming a healthy
balanced diet of 4-5 meals a day (1 meal being your post workout protein shake); the difference in the size and
contents of those meals are the factors that are adjusted depending on your goals. I have provided schedules
below to help you time your meals, depending on the time you train:

Training in the Morning


MEAL 1 Breakfast - before working out (please never workout on an empty stomach)
MEAL 2 Protein shake (straight after workout)
SNACK If necessary
MEAL 3 Lunch
MEAL 4 Small meal (consume 2-3 hours after lunch)
MEAL 5 Dinner

Training in the Afternoon


MEAL 1 Breakfast
MEAL 2 Lunch (45-75 minutes before working out)
MEAL 3 Protein shake (straight after workout. This is your meal 4 in the plan)
MEAL 4 Small meal (consume 1-2 hours after protein shake)
MEAL 5 Dinner

Training in the Evening


MEAL 1 Breakfast

MEAL 2 Lunch

MEAL 3 Pre workout Meal

MEAL 4 Protein Shake

MEAL 5 Dinner

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Healthy Food Swaps.


Smart little food swaps can lead the way to you achieving a healthy and nutritional diet. Healthy swaps do not need to
be dramatic, a simple nutritional alternative can change your life! See table below for healthy swaps!

High Fat Foods Healthy Swap


Cheese Reduced Cal Cheese - Low Fat Cheese
Sugar Cereal Oatmeal & Fresh Berries
Bacon / Sausage Turkey Bacon
Doughnuts / Muffins Fat Free muffins
Cinnamon Rolls Raisin Toast
Syrup on Pancakes Frozen Berries topping
Ice Cream Frozen Yoghurt / Nice Cream Recipe
Ice Lolly Frozen Grapes
Butter Fudge Medjool Dates
Sour Cream Greek Yoghurt / Soy Yoghurt
Milk Chocolate 80-90% Dark Chocolate
White Cream Pasta Sauce Marinara Pasta Sauce
White Rice Brown Rice
Fried Eggs Hard Boiled
Mashed Potato Mashed Root Veg
Fries Sweet Potato Oven Baked Wedges
Peanuts Edamame
Rich Cream Salad Dressing Olive Oil, Lemon Juice, Pink Salt, Garlic Powder Dressing
Veggie Crisps Roasted Chickpeas & Paprika

I love a good cup of coffee in the morning and even as a mid-day boost! However, ordering coffee is not as simple as it
used to be. With so many different flavours and ingredients, people tend to forget that drinks are calories too. A Venti
Mocha Frappuccino from Starbucks consists of 500 calories, 30% Fat, 65% Carbs and a mer 5% Protein. 500
Calories could be a quarter of your daily macros intake! As you can see, you should be incredibly careful to choose
your beverages just as wisely as you choose your food.

Instead of a vanilla Frappuccino, order an iced vanilla latte. Even with 2% milk and no whipped cream.
Instead of a vanilla latte, order a 2 pump sugar free vanilla (or sugar free syrup of your choice) latte with skimmed
milk/ soy milk.

The number one tip to remember is, the less ingredients the better! I simply order a black Americano with room fo milk
and 1 brown sugar. I used to love lattes but made the switch to a more simple drink and it has been worth it!

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Smoothies.
For all smoothies, place all the ingredients in a blender (adding the milk or coconut water last) and blend for 1 minute
exactly or until all the ingredients are thoroughly combined.

Tropical
Half a cup frozen mango
1 large frozen banana
2 tablespoons of chia seeds
1 cup of coconut milk
Sprinkle of cinnamon

Chocolate
15grams almonds
2 frozen bananas
1 cup soya milk
1 tablespoon cacao powder
2 pitted dates
1 teaspoon of nut butter

Super Greens
1 cup spinach
½ cup kale
1 banana
Handful of frozen berries
1/4 teaspoon cinnamon
1 cup coconut water
1 tablespoon chia seeds (optional)

Fruit
1 ½ cups frozen cherries
Half a banana
125grams soya yogurt
200mls non dairy milk
1 tablespoon chia seeds
¼ teaspoon cinnamon

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Breakfast.
Breakfast Smoothie
2 frozen bananas
50grams oats
3 ice cubes
2 pitted dates
Sprinkle of cinnamon
1 cup plant milk

Protein Pancakes
100grams oats
1 medium ripe banana
1 scoop protein powder
1 ½ cups of soya milk
1 tablespoon of dairy free spread
Handful of berries

Place the oats in a blender and blend until they resemble a fine flour. Add the
milk and banana and blend again until smooth. Now add in the protein powder
and blend until everything is well combined. If the mixture looks too thick,
pour in a little extra milk. In a non stick pan, melt the dairy free spread and
add 3-4 tablespoons of the pancake mix, Cook for 1-2 minutes on each side
until bubbles form in the centre. Repeat until all the mixture has been used.
Should make around 4-5 pancakes. Serve with the berries.

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Lunch.
Chickpea Smash Sandwich
½ can chickpeas, drained/rinsed
2 tablespoons hummus
¼ red onion, finely chopped
Handful of fresh spinach
½ tomato, sliced
Sprinkle of black pepper
2 slices of granary bread

In a mixing bowl add the drained chickpeas and lightly mash with a fork. Now
add in the hummus, chopped onion, black pepper and mix until well combined.
Take your bread and layer the spinach, sliced tomato and spoon on the
hickpea smash. Top with the other slice of bread, cut serve and enjoy.
*Leftovers can be kept in the fridge for a few days.
*You can substitute the chickpeas for a shredded chicken breast.

Veggie Stir Fry


120grams tofu, cubed
125grams packet rice
50grams sugar snap peas
Handful of mushrooms
1 red pepper, finely chopped
1 carrot, sliced
1 tablespoon soy sauce
2 tablespoons oil

Place the cubed tofu in a bowl and mix together with the soy sauce, set aside
for a few minutes. Lightly heat the oil and add the remaining veggies to the
wok, frying for 2-3 minutes. Spoon in the marinated tofu and cook for a further
5 minutes until the vegetables start to soften. Cook the packet rice and then
pour into the stir fry mix combining everything well. Serve with a squeeze of
fresh lemon.
*You can substitute tofu for 150grams of chicken, beef or one salmon fillet.

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Pre Workout Foods.


Protein Flapjack
140mls soya milk
125grams oats
90grams peanut butter
50grams flavoured protein powder (vanilla or chocolate works best)
10grams maple syrup
2 tablespoons of trail mix

In a large bowl, mix together the oats and protein powder. Pour in the soya
milk, maple syrup and peanut butter, mixing everything until well combined.
Spoon the mixture on to a lined baking tray and place in the fridge for 20
minutes. Now sprinkle over the trail mix, place in a pre-heated oven and bake
for 15 minutes at 180’C. Leave to cool, cut and serve.
*Can also be made gluten free by using free from oats.
* Maple syrup can be substituted for agave.

Energy Balls
115grams oats
70grams agave syrup
80grams dark chocolate chips
3 tablespoons nut butter
2 tablespoons chia seeds
1 tablespoon flax seeds
1 teaspoon vanilla extract
Sprinkle of salt

Place all the ingredients in a large mixing bowl and mix with a wooden
spoon combine well. If the mixture is a little too runny, add in a spoonful of
oats. If it appears to dry, and an extra tablespoon of agave. Once
thoroughly mixed, place the bowl in the fridge for 20 minutes. Now remove
the bowl from the fridge and roll the balls into your desired size. Enjoy.
*You can also roll the balls in shredded coconut for extra flavour.
* Can be made gluten free by using free from oats.
* Agave can be substituted for maple syrup.

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Post Workout Foods.


Post Workout Shake
2 scoops vanilla protein powder
300mls soya milk
50grams frozen berries
2 tablespoons protein yogurt
1 tablespoon chia seeds
Handful of ice cubes

Place all the ingredients in a blender adding the protein powder last.
Blend for 2-3 minutes until the mixture reaches a smooth consistency. Enjoy.

Effortless Post Workout Meal


140grams fresh chicken
100grams sweet potato, cubed
50grams broccoli
2 tablespoons of paprika
1 tablespoon oil
Salt and pepper to taste

Pre heat the oven to 200’C and in a large bowl add the sweet potato cubes and
season with one tablespoon of paprika. Pour out onto a baking sheet and
place in the oven for 25 minutes. Take the chicken breast and sprinkle over the
oil and remaining paprika. Pop under the grill on a medium heat and cook for
25 minutes, turning occasionally. Add the broccoli to a pan of boiling water and
simmer for 8-10 minutes. Once all the ingredients are cooked, serve and enjoy.
*You can substitute the chicken for 140grams of Quorn chicken style pieces or
red kidney beans.

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Vegan Dinner Ideas.


Tofu Avocado Scramble
140grams tofu
½ avocado, sliced
25grams chopped mushrooms,
1 spring onion, finely sliced
1 tbsp olive oil
1 tbsp turmeric
2 slices of wholegrain bread, toasted
Sprinkle of crushed black pepper.

Place tofu in a bowl and lightly mash with a fork. In a large pan, heat the oil
and fry the mushrooms and spring onion until soft. Spoon the mashed tofu
and add to the pan, sprinkle over the turmeric and cook for a further 3-4
minutes. Take the toast, top with the sliced avocado and tofu mix. Finish
with a sprinkle of black pepper.
*You can substitute the tofu for 3 eggs.

Plant Based Nourish Bowl


½ cup cooked quinoa
½ Avocado
Half a sweet potato, sliced
200g chickpeas, drained and rinsed
1 tsp pumpkin seeds
Handful of spinach
¼ red cabbage
2 tbsp paprika
Squeeze of fresh lemon
1 tbsp oil

Pre heat the oven to 200’C and layer out the sliced sweet potato onto a baking
sheet. Sprinkle over 1 tablespoon of paprika until all slices are covered. Place in
the oven for 20 minutes, turning each slice after 10. Repeat these steps with
the chickpeas but add the oil and mix until well combined. Pour onto a lined
baking sheet and now add to the oven for 10 minutes. In a pan of boiling water
add the red cabbage and cook for 3-4 minutes until soft. To assemble your
bowl, add the quinoa to the side, add chickpeas and top with the drained red
cabbage, sliced sweet potato and avocado. Sprinkle over a teaspoon of
pumpkin seeds and finish with a squeeze of fresh lemon.
*You can substitute the chickpeas for 1 cooked chicken breast or salmon fillet.

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Different Types
of Workouts.
Strength Training

Strength training is the foundation of muscle growth and comprises of four big movements:
Deadlift
Bench Press
Shoulder Press
Squats

DEADLIFT
Performing a deadlift, which most people think is purely a back exercise, actually incorporates your back, quads,
hamstrings, glutes, calves, core and traps. Minus your arms, chest and shoulders a standard deadlift is almost a full
body exercise.

BENCH PRESS
When conducting the bench press exercise, it’s not only the chest that is being targeted. Bench press (dumbbell
press), uses your chest and triceps as the primary muscles and incorporates your shoulders, traps and even parts of
your upper back.

SHOULDER PRESS
When performing the seated dumbbell shoulder press correctly, this exercise does not only target the shoulders as its
primary muscles, but it’s also incorporating your triceps, core and back. These secondary muscles are activated to
stabilise the body to enable you to perform the exercise correctly.

SQUATS
A lot us think that squats are only working the legs. Even though the squat predominantly works your quads,
hamstrings and glutes, there are upper body muscles used as well. Muscles such as your calves, lower back and your
core are all secondary muscles that are activated when performing squats.

The reason these are called ‘compound exercises’ are because they incorporate and engage more than one muscle
group when performed. Doing these vital exercises will help build your overall strength and will play an important role
in your progress with other exercises too.

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Weight Training
Weight training is an effective way of isolating the muscles you want to target in order to promote growth with that
particular muscle group. Weight training is scientifically proven to increase bone density which helps prevent
fractures, fat burning and helps you sculpt the body you want.

If you’re new to weight training, here are a few tips to get you prepared for walking into the gym for your first session:

1 Stay hydrated – muscles are made up of 75% water.


2 Asking for a spot – if you don’t feel confident performing a particular exercise, then ask someone to assist
you with the weight and exercise to prevent any injuries.

3 Control the weight – as a beginner you shouldn’t need momentum to lift a weight. Make sure you’re using a
weight that will challenge you, but you still have control over.

4 Posture – good form is very important. If you’re worried about your form don’t be afraid to ask someone or a
staff member at the gym; don’t forget these people are there to help you.

5 Start slow – Don’t pre-empt your visit that you become over confident on your first day; don’t rush and
prepare yourself mentally and physically before lifting the weight.

REPETITIONS
Different repetitions work the muscle in different ways:

LOW REPS 6-8


This particular rep range is used to increase muscle density and mass. This is where you are using a heavy weight to
engage the muscle twitch fibres. When you are handling a heavy weight your muscle twitch fibres are engaging in the
following ways: slow fibre first, then intermediate and then the fast muscle twitch fibres.

MODERATE REPS 8-12


This is the most popular rep range typically used. This is because not only are you still able to use a relatively heavy
weight, but your time under tension also increases, which means the muscle is under pressure for longer.

HIGH REPS 15-20


This can typically be seen as an underestimated rep range due to the above being so beneficial. However, using high
rep ranges increases the amount of glycogen the muscle stores, which increases fat loss.

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Intensity
You can change the intensity when using weights by incorporating super sets, drop sets and pyramids set. This really
helps with overcoming a plateau too because your body is not used to this level of training.

SUPER SETS
A super set is effectively two different exercises performed one after the other, with no rest in between. Performing
super sets is proven to increase the calories burned during the workout and it’s also great for your cardiovascular
strength as this helps with overall body endurance.

DROP SETS
A drop set is essentially performing the same exercise twice. However, you start off with a heavier weight to perform
the first set then, once you have hit your rep target you immediately lower the weight and perform the same exercise
straight away again. The benefits of this is that whilst performing the first set your body recruits certain muscle fibres,
and when you then do the second set your body relies on using other muscle fibres which helps with the growth and
strength of the muscles.

PYRAMID SETS
A standard pyramid set is typically carried out performing one exercise with five sets as one round. For example, if you
were to perform a cable tricep push down it would look like this:

WEIGHT REPS

Set 1 10kg 15

Set 2 12.5kg 12

Set 3 15kg 10

Set 4 17.5kg 8

Set 5 20kg 6

All 5 sets are performed immediately after each other with no rest and therefore this is to be looked at as one big set.
This type of intensity really benefits your endurance, muscle definition and increases your overall strength.

HOW MUCH WEIGHT SHOULD I USE?


This is one of the most popular questions asked, and the honest answer is only you can know. If you are new, then
it is beneficial to spend an hour in the gym, going through different exercises that you will be performing in this
guide and finding what weight is best for you. The best tool is using the rep ranges as guidance; if the target is 8,
but you can perform 10-12 then you can probably go slightly heavier; if you can’t reach 8 then you need to go
slightly lighter to reach full repetition target.

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Interval Training
Interval training is a really effective form of cardio and an alternative to long distance running. It’s the perfect balance
between short burst sprints and short rest times and is a perfect method for burning fats. As a personal preference, I
do not enjoy long distance running. Knowing that I can burn fat whilst running for a short period of time is perfect.
Interval training is typically performed on a treadmill using the following method:

Sprint as fast as you can for 30 seconds


Rest or walk or 30 seconds
Repeat

HOW MUCH CARDIO SHOULD I DO?


Cardio is an effective type of exercise for fat loss. However, it does not need to be performed every single day for long
periods. Not only is this a less effective way of weight loss, but it is also incredibly repetitive which can lead you to no
longer enjoying your workouts.

As I just mentioned, interval training is the preferred method of cardio. This does not take up your whole workout and it
allows you to incorporate weight training into your routine which does not only make them more fun, but incorporating
different types of training methods is the most effective way to burn fat and develop muscle. Starting and finishing
with cardio is a much more effective way of burning fat and to help promote lean muscle rather than the conventional
whole session based cardio workouts.

KNOWING YOUR HEART RATE


Tracking your heart rate whilst you workout can be a very useful tool in making sure that the intensity of your
workouts are best suited for your goals. Within most workout plans, a target is to burn fat; personally, I like to use the
Karvonen Formula. This is a mathematical way to monitor your heart rate during your workout. The formula splits your
workouts into two separate zones, minimum training heart rate and the maximum training heart rate for
your body.

Example:
If a 21-year-old girl looking to burn fat wants to calculate her ideal heart rate, for an intensity level between 60% -
70%, she would use the following method:

With a start resting heart rate of 65

Minimum Training Heart Rate: 220 – 21 (her age) = 199


199 - 65 (Resting HR) = 134
134 - .60 (Minimum Intensity) + 65 = 145 Beats per minute

Maximum Training Heart Rate: 220 – 21 (her age) = 199


199 - 65 (Resting HR) = 134
134 - .70 (Minimum Intensity) + 65 = 158 Beats per minute

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Training
Dictionary.
There are so many different ways and types of training. It can get confusing so why
not make it simple for you!

ROM AMRAP Finishers


Range of Motion in As Many Reps As Possible. Used at the end of a
reference to your muscles. Use moderate - light weight workout.
Flexibility when performing this type of Intensity
Movement method. Metabolic
Joint Movement Strength

Styles Overload PB
BW Body Weight Increasing intensity by Personal Best
SL Single Leg overload, volume, frequency Individuals best
or resistance performance, or heaviest
DB Dumbbell
they can lift
KB Kettlebell

Method Definition

Superset A superset is when one set of an exercise is performed directly after a set
of a different exercise without a rest between them.

Tri-Set Three different exercises performed one after another, without any rest in
between.

Dropset Dropsets where you perform an exercise and then drop (reduce) the weight
and continue for more reps until you reach failure.

Reverse In this pyramid, decrease the weight adn incrase the reps with each set
Pyramid

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What is Mobility?
I get asked this all the time so I’m here to simplify things for you. As some of you may know, if you have injured yourself at the
whilst training, you may have been advised to mobilise and stretch before each and every workout.

Jason Patmore, founder of JDP Fitness states that “If you think about a cold elastic band, put enough strain on it and it’s
going to snap, when you work their muscles, they contract and get shorter in a process called adaptive shortening. Stretching
the muscle will help lengthen it, preventing tightness and increasing your recovery time”

There are a number of different variations of mobility you could try such as dynamic, static and even foam rolling.

Dynamic Stretching
The term dynamic stretching (or dynamic stretches refers to any stretching exercise that is performed with movement. In
other words, the individual uses a swinging or bouncing movement to extend their range of motion (ROM) and flexibility. One of
the main purposes of dynamic stretching is to prepare the body for activity or sport, which is why dynamic stretching is so
effective as part of a warm up routine. Just like every other exercise, it must be performed correctly and never over done.

Types of dynamic stretches:


1 Resistance Stretching and Loaded Stretching
2 The Lunge With Twist
3 Toe Touch Stretch
4 Vinyasa Flow
5 Fire Hydrant Circles

Static Stretch
Static stretching means a stretch is held in a challenging but comfortable position for a period of time, usually somewhere
between 10 to 30 seconds. Static stretching is the most common form of stretching found in general fitness and is considered
safe and effective for improving overall flexibility. Stretching is an important part of your running training as it can improve
your range of movement and help to prevent injury.

Types of stretches:
1 Chest Stretch
2 Bicep Stretch
3 Calf stretch
4 Hip Stretch
5 Groin Stretch

It is so important you warm up and invest a good 4-5 minutes of your workout just to stretch and mobilise. I know we are
sometimes short on time, but I would much rather you skip a nexercise than skip your mobility and stretching routine.

Warming up is KEY.

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Pigeon Pose - Hips/ Glutes

Pretzel Stretch - Hips/ Glutes

The Hurdler Hamstring Stretch - Hamstrings

Toe Holds - Hamstrings

Single Leg Downward Dog - Calves

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Standing Across Tricep/Shoulder Stretch - Triceps/ Shoulders

Standing Overhead Tricep Stretch - Triceps

Standing Chest Stretch - Chest

Child Pose - Back

Upwards Facing Dog - Lower back

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Active Rest Days.


Let me start off by saying that rest days are a must for not only for your body, but mind too. However, this does
not mean you lounge around all day long watching your favourite TV shows, waiting for the next day to start.
Your body is very much like your mind: it needs to be challenged and stimulated every day. There are many
things that can be done on rest days to help with your recovery process.

The day after a bodybuilder or an athlete competes, they will still go for a walk, light jog or just generally move
around and get out of the house. This helps prevent your body and muscles from stiffening and potentially
causing more damage than good.

Rest days are not something that need to be taken on a specific day of the week or the weekend for that
matter. You need to listen to your body; if you feel like you can achieve a successful workout on a particular
day then you get to your training area and give it your all! However, if your body is sore from the previous
workout, in need of rest and you haven’t been eating sufficiently all day, then you should listen to it. I always
advise two rest days a week: these do not need to be taken consecutively, but broken up to help you organise
your week and to aid the recovery process.

One of the biggest problems with rest days is that people see them as ‘cheat days’. This is because typically,
you don’t think about being fit when resting. A really good tip is to plan your rest days, make sure you have
something in place that will help with your flexibility and mobility, for example a foam rolling session or a yoga
class. Working out is only a small part of the journey: nutrition is absolutely vital, so remember you still must be
eating your regular healthy meals on rest days so have them prepped in advanced. I would advise having a
cheat meal on a training day rather than a rest day.

Remember, the worst thing to do on a rest day is nothing.

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Why Training is
so Important
Training is not only beneficial for the body but also for the mind. I am asked "Do I need to exercise?" all the time. The
answer? YES, you do.

A healthy diet is key to results, whether that be weight gain, muscle mass, maintenance or weight loss. Several
people mention the 80-20 rule which, as a rule of thumb, equates to 80% diet and 20% workout. Even though this is
a good representation of what is more important, you still need to give 100% to both your diet and workouts.

You cannot expect results by eating clean and only giving 20% of your capacity when working out; you need to be
pushing yourself every step of the way and monitoring your progress to ensure that your body is working towards
your results.

Why Weight Train?


This is a very common question, and the answer is simple: because you will get better results from it. I am not saying
by any means that you should hang up the towel on cardio-based workouts all together. However, what I am saying is
that a perfect workout routine will always include weight training and cardio. Running endlessly for hours on the
treadmill is not my idea of fun. I do not enjoy running for long distances which is why I opt for HIIT and circuit training;
for me, this is more enjoyable. However, if you like running, that works too - just incorporate a balance of weight
training too.

Weight training can be very beneficial in burning fat too. One of the main reasons for this is because when weight
training your muscles need energy to repair the fibres. This occurs post workout which means that even when you
have stopped training, your body is still burning fuel to repair itself. Research shows that when weight training, your
metabolism rate increases for a longer period of time, which means that you will burn more calories as a result.

5 positive results
of trianing
You will burn fat
You will be happier
You will be more productive
You will be deal with stress better
You will be healthier

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Home Workout
Guide Plan.
Week Circuit

1 1
2 2
3 3
4 4
5 5
6 6
7 7
8 8
9 9
10 10
11 11
12 12

Each week will consist of a new full body circuit.

The guide consists of 6 different Ab routines, unique starters and you will be required to
intensify your workouts each week.

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Circuit 1.
Starter Finisher Rest
Skipping 4 minutes 20 Jumping Squats Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Jumping Squats
15 Reps

Push Ups
15 Reps

Jumping Lunges
40 Reps

Tricep Dips
15 Reps

Donkey Kick Backs


15 Reps each leg

Fire Hydrants
15 Reps each leg

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Circuit 2.
Starter Finisher Rest
Skipping 6 Minutes ABS 1 Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Lunge into Squat Jumps


10 Reps

Commando
10 Reps each arm

Elevated Push Ups


18 Reps each leg

Step Up, Knee Up


15 Reps each leg

In And Out Squat Jumps


20 Reps

Body Weight Bridges


25 Reps each leg

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Circuit 3.
Starter Finisher Rest
Skipping 8 Minutes 25 Jumping Squats Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Jumping Lunges
50 Reps

Burpees
15 Reps each arm

Tricep Dips
20 Reps each leg

Ski Jumps
50 Reps each leg

Shoulder Touches
12 Reps

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Circuit 4.
Starter Finisher Rest
Crab Walks 20 reps / Abductions 12 ABS 2 Each exercises should be performed one after
reps each leg / Frog Pumps 12 Reps / the other with no rests. You are required to
perform the circuit a total of 4 times with 2
Kickbacks 12 reps each leg minutes rests between each round.

Squat umps
25 Reps

Push Ups
20 Reps each arm

Step Up with Kick Back


15 Reps each leg

In & Out Squat Jump


20 Reps each leg

Glute Bridges
30 Reps

Elevated Push Up
20 Reps each leg

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Circuit 5.
Starter Finisher Rest
Skipping 8 Minutes 30 Jumping Squats Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Glute Bridge Walks


1 minute

Curtsy Lunge into Squats


1 minute

Plank Walk Outs


1 minute

Dimond Push Ups


1 minute

Fire Hydrant into Kick Out


30 seconds each leg

Kneeling Squat
Jumps
30 seconds

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Circuit 6.
Starter Finisher Rest
Skipping 10 minutes ABS 3 Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Squat Jumps
30 Reps

High Knees
50 Reps each arm

Ski Jumps
50 Reps each leg

Donkey Kick Backs Pulse


25 Reps each leg

Glute Bridges
30 Reps

Elevated Glute Bridges


30 Reps each leg

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Circuit 7.
Starter Finisher Rest
Skipping 12 Minutes 35 Jumping Squats Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Squat Jumps Side to Side


1 minute

Plank In and Outs


1 minute

Push Ups
1 minute

Dimond Push Ups


1 minute

Elevated Single Leg Bridges


30 seconds each leg

Elevated Bridges
1 minute

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Circuit 8.
Starter Finisher Rest
Skipping 14 Minutes ABS 4 Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Star Jumps
30 Reps

Lying Abductions
15 Reps each arm

Superman
20 Reps each leg

Fire Hydration into Kick Out


15 Reps each leg

Bridges
30 Reps

Commandos
15 Reps each arm

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Circuit 9.
Starter Finisher Rest
Skipping 15 Minutes 35 Jumping Squats Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Jumping Lunges
1 minute

Side Squat Lunge


30 seconds each leg

In & Out Ssquat Jumps


1 minute

Step up into High Knee


30 seconds each leg

Push Ups
1 minute

Plank Walk Outs


1 minute

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Circuit 10.
Starter Finisher Rest
Skipping 17 Minutes ABS 5 Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Dip Position, Kick Outs


1 minute

Plank Rotations
1 minute

Lying Leg Pull Apart


1 minute

Bridges
1 minute

Jumping Lunges
1 minute

Burpee
1 minute

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Circuit 11.
Starter Finisher Rest
Skipping 18 Minutes Jumping Squats 40 Reps Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Lunge into Jumping Squat


1 minute

Side to Side Step Jumps


1 minute

Pulse Squats
40 seconds

Static Squat Punch Outs


1 minute

Squat into Front


Leg Kick Out
1 minute

Squat into Reverse Lunge


30 seconds each leg

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Circuit 12.
Starter Finisher Rest
Skipping 20 Minutes ABS 6 Each exercises should be performed one after
the other with no rests. You are required to
perform the circuit a total of 4 times with 2
minutes rests between each round.

Squat into Reverse Lunges


30 seconds each leg

Squat Side to Side Jumps


1 minute

Step up into a Curtsy Lunge


30 seconds each leg

Dimond Push Ups


1 minute

Elevated Push Up
1 minute

Tricep Dips
1 minute

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Abs 1.

Reverse Crunch With Straight Leg Drops


1 minute

Bicycle
1 minute

Extended Crunches
1 minute

Mountain Climbers
1 minute

No rests between exercises

2-3 Rounds

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Abs 2.

Plank Walk Outs


1 minute

Toe Touches
1 minute

Leg Raises
1 minute

Heel Touches
1 minute

No rests between exercises

2-3 Rounds

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Abs 3.

Reverse Crunch With Straight Leg Drops


25 Reps

Toe Touches
25 Reps

V Ups
25 Reps

Single Toe Touches


25 Reps each leg

No rests between exercises

2-3 Rounds

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Abs 4.

Bicycle
1 minute

Mountain Climbers
1 minute

Flutter Kicks
1 minute

Commando
1 minute

No rests between exercises

2-3 Rounds

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Abs 5.

Cocoons
25 Reps

Oblique Dips
25 Reps each leg

Plank In and Outs


25 Reps

Plank Side to Side Dips


25 Reps each leg

No rests between exercises

2-3 Rounds

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Abs 6.

Extended Crunches
1 minute

Static Hold Abductions


1 minute each side

Bicycle
1 minute

Clams
25 Reps

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Glossary.
B.
BRIDGES Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side
with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a
straight line. Hold your bridged position for a couple of seconds before easing back down.

BURPEES Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push
your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor
directly in front of, and just inside, your feet. Shift your weight onto them. Jump your feet back to
softly land on the balls of your feet in a plank position. Your body should form a straight line from your
head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you
from effectively working your core. Jump your feet back so that they land just outside of your hands.
Reach your arms over head and explosively jump up into the air. Land and immediately lower
back into a squat for your next rep.

BICYCLE Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee
and exhale. Continue alternating in this manner until all of the recommended repetitions for each side
have been completed.

C.
COMMANDO Begin in a plank position on your forearms. Push up on your left side so your arm is straight, and then
follow with your right arm so you’re now on both hands. Maintain a flat back at all times. Come down
onto your left forearm, then your right, returning to plank.

COCOONS Begin by lying on your back on the ground. Your legs should be straight and your arms extended
behind your head. This will be your starting position. To perform the movement, tuck the knees
toward your chest, rotating your pelvis to lift your glutes from the floor. As you do so, flex the spine,
bringing your arms back over your head to perform a simultaneous crunch motion. After a brief
pause, return to the starting position.

D.
DONKEY KICK BACKS Keeping right knee bent 90 degrees, lift right knee out to side at hip level. Straighten right leg, point
toes, then lower foot to floor. Lift leg back to hip height. Bend knee and return to start.

DIAMOND PUSH UPS Get into the standard pushup position with your hands together directly beneath your chest so that
index fingers and thumbs are touching to form a triangle or "diamond" shape.

DIP POSITION KICK OUTS Start off in a dip position with both arms behind you. Simply raise your body (arms must be extended) and bend
both legs. Kick one leg out at a time for the required reps or time frame.

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E.
ELEVATED PUSH UPS Place your feet on the ground with your hands on to box, providing the elevation. Then
perform a standard push up.

ELEVATED SINGLE LEG


BRIDGES Similar to body weight bridges. However, elevate on foot on a step and thrust up. Keep the
other leg extended in the air at no less than a 45 degree degree angle.
ELEVATED BRIDGES
Similar to body weight bridges. However,  you want to position both feet on some form of step and thrust up. 

Start by separating both legs. Crunch up, similar to a standard crunch. Once you have crunched up touch the
EXTENDED CRUNCHES
floor between your legs with your hands and come back down.

F.
FIRE HYDRATIONS Position yourself on your hands and knees on the ground. This will be your starting position. Keeping the
knees in a bent position, abduct the femur, moving your knee away from the midline of the body. Pause at the
top of the motion, and then slowly return to the starting position.

FIRE HYDRATION INTO KICK


OUTS FLUTTER KICKS Position yourself on your hands and knees on the ground. This will be your starting position. Keeping the knee
in a bent position, abduct the femur, moving your knee away from the midline of the body. Extend your leg into
an angled kick out,  and then slowly return to the starting position.
H.

Lay down with your back on the ground and your knees bent and pointed towards the ceiling. With
HEEL TOUCHES
your arms on your side raise your shoulders slightly off the ground. Using your abs rotate your right
hand down to your right foot and then back up.

I.
IN AND OUT SQUAT JUMPS
Start by performing a standard squat jump with your legs shoulder width apart and then the second
movement will be jumping in, legs narrow, feet together into a narrow squat position. 
J.
JUMPING LUNGES To begin, start standing tall with your feet staggered, your left foot slightly in front of your right. With
your core engaged, push off the bottom of both feet into a jump, switching the position of your feet
in midair, landing in a basic lunge with your right leg in front.

JUMPING SQUATS Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core
and jump up explosively. When you land, lower your body back into the squat position to complete
one rep
L.
LEG RAISES Lie on your back, legs straight and together. Keep your legs straight and lift them all the way up to
the ceiling until your butt comes off the floor. Slowly lower your legs back down till they're just above
the floor. Hold for a moment. Raise your legs back up and repeat.

LUNGE INTO SQUATS JUMPS Start in a lunge position, perform one lunge followed by a jumping squat and then another lunge on
the opposite leg, followed by another jumping squat.
LYING ABDUCTIONS Lie on one side with your hips stacked directly on top of each other. Bend the bottom knee if this is more
comfortable for you.Keeping your toes pointed forward, lift your top leg up toward the ceiling as far as
possible. Hold this position for 2 to 3 seconds, then lower back down.

LYING LEG PULL APART


Start by lying on the floor with your face facing the floor. Pull your legs apart and back together. Contract your
glutes as much as your can.

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M.
MOUNTAIN CLIMBERS Get into plank position. Get down on the floor on your hands and knees. Pull one knee up and in
toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front
of your body and the floor. Repeat the action with your other knee.

O.
OBLIQUE DIPS Lie on your side with legs stretched out and place your elbow on the floor directly underneath your
shoulder with palm grasping the floor. Pile your feet on top of each other and lift your body up to
neutral. Dip your hips down toward the floor and lift them higher than neutral.

P.
PUSH UPS Start by placing your hands underneath your shoulders. Your legs should extend straight out behind
you, so that the balls of your feet are on the ground. Keep your core tight and your butt squeezed as
you lower your body down until your chest touches the ground. Keep your body in a straight line as
you push away from the floor and bring your body back up to the starting position.

PULSE SQUATS Start standing with your feet hip-width apart and arms stretched out in front. Perform a squat and
hold it at the bottom as you pulse a few inches up and down.

PLANK IN AND OUTS Start in a plank position. Make sure your elbows are comfortable and well cushioned. Separate your legs (your
body will naturally lift as you pull your legs apart) and then put them together again. repeat the process.

PLANK ROTATIONS Start in a side plank position, with your right shoulder over your elbow, your body in a straight line and reach
your left hand toward the ceiling. Twist your torso forward and slowly place your left arm under your body. Keep
repeating this motion. 

PLANK WALK OUTS Start in a plank position. Gradually walk your hands forward past the press-up position, out as far as you can
stretch. Slowly walk them back into the starting position.

PLANK SIDE TO SIDE DIPS Start in a plank position. Rotate your hips to the right and dip your body almost to the floor. Return to the middle
and repeat on your left side. 

R.
REVERSE CRUNCH WITH Lying on the ground with your arms by your side. Use your core to pull your knees to your chest. When lowering
STRAIGHT LEG DROPS
your legs, extend your legs fully but do not let them touch the floor. 

S.
SINGLE TOE TOUCHES With this exercise, lay flat on the floor, raise your left leg up and touch it with your right hand,
then repeat on each side.

STATIC HOLD ABDUCTIONS Start in a side plank position with your foreman comfortably cushioned. Lift your top leg and focus on
contracting your core. Try and hold the position, remaining as still as possible.

STEP UP INTO KNEE UPS Simply perform a standard step up, but when you have stepped up lift your knee as high as possible and repeat
the process for each leg. This will be one rep.

STEP UP WITH KICK BACK With this exercise, place one foot on the box and kick back with the other, repeat the exercise on the
opposing foot.

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STEP UP INTO A CURTSY LUNGE Simply perform a standard step up, but when you come back down step your left leg behind you and to the
right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned
with your front ankle.

SKI JUMPS Similar to a curtsy lunge. You want to start off with your left leg behind you and to the right so your thighs
cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle.
Jumping up in the air and landing on your right side and repeat the process- as if you were skating side to side.
As you land, you can touch the floor with the opposite hand. 

SHOULDER TOUCHES Start in a plank position, with your left hand touch your right shoulder whilst maintaining the plank
position, repeat on each arm touching the opposite shoulder.

Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core
SQUAT JUMPS
and jump up explosively. When you land, lower your body back into the squat position to complete
one rep. Land as quietly as possible, which requires control.

Begin in a relaxed stance with your feet shoulder width apart and hold your arms close to the body.
STAR JUMPS
To initiate the move, squat down halfway and explode back up as high as possible. Fully extend your
entire body, spreading your legs and arms away from the body.

SUPERMAN Lie on the ground face-down, with your arms reaching forward and above your head. You may want to consider
using some type of mat, or soft surface to lay on. Extend your legs straight out behind you. lift your head and
stretch your arms out in front of you. Contract your back muscles to the extent that your feet and chest lift off
the ground. Raise them as high as you can. Come back down and repeat the process.

SIDE SQUAT LUNGE Stand tall with your feet underneath your hips and your toes facing forward. Contract your abdominals by
pulling your navel toward your spine. Look straight ahead with your chin parallel to the floor. Place your hands
together in front of your body or extend your arms out to the sides for balance.Shift your weight onto your left
foot. Inhale and lift your right foot and repeat on the opposite foot.

SIDE TO SIDE SQUATJUMPS You can use some form of low step to assist with this movement, however it is not necessary. Place your feet
shoulder width apart, one foot on the step and one foot on the ground. Bend at the knees while driving your
hips back, into a low squat position. Keep your chest up and your core tight. Drive through your grounded foot,
take a small jump to land on the other side, with your grounded foot now on the step. Repeat. 

STATIC SQUAT PUNCH OUTS Stand in a squat position with your feet shoulder width apart. Punch with the opposite arm in the opposing
direction whilst maintaining a static squat. 

SQUAT INTO REVERSE LUNGE Begin with your feet shoulder width apart. Start by performing a squat. Follow the squat by taking a step
behind allowing your hips and knees to flex to lower your body-into a lunge position.  Contracting the back leg
through only the ball of the foot, descend until your knee nearly touches the ground. Use a slow and controlled
motion, paying special attention to the position of your knees and posture. The knee should stay in line with
the foot, and the thoracic spine should remain neutral. Once you have performed the reverse lunge,  take the
back leg into a squat. Repeat on each side. 

SQUAT INTO FRONT LEG KICK Stand tall with your back straight, abs engaged, shoulders relaxed, arms at your sides, elbows bent and feet
OUT
hip-width apart. Make fists with your hands and bring your hands up in front of your chin as if in
"defense." squat down, shifting your weight into your heels while bending from the knees and hips. Push up
out of your squat and shift your weight onto your left to perform a front kick with your right leg (lift your right
left knee toward the ceiling, extend your right knee to straighten your leg, then bend your knee again). Return
your foot to the floor and squat down again. Repeat front kicks on this leg OR alternate legs after each kick
(not pictured). After several repetitions on this leg, switch sides. 

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T.
TRICEP DIPS Position your hands shoulder-width apart on a secure bench or stable chair. Slide your butt off the
front of the bench with your legs extended out in front of you. Straighten your arms, keeping a little
bend in your elbows to keep tension on your triceps and off your elbow joints.

TOE TOUCHES Similar to Jack Knives, however for this exercise you are required to stay stationary in that position.
Do not bring your legs down!

V.
V UPS Lie down on your back on the floor or on a gym mat and then extend your arms behind your head. The
back of your hands should touch the floor while your palms face the ceiling. Keep your feet together
and your toes pointed toward the ceiling. To begin the exercise, keep your legs straight and lift them
up, and at the same time raise your upper body off the floor and reach for your toes with your hands
ULT IM AT E S UMMER BODY G UI DE BY KRI SSY C ELA

FAQs
Can I Repeat The 12 Week Guide Once I have Completed?
Yes of course, It you head on over to the workout background it will provide you with simple methods on how you can
intensify your workouts by incorporating supersets, dropsets and even tri-sets. You can increase the amount of weight you
use each session as well to help you reach your goals.

If I do not understand something can I contact you?


I value customer service and my number one promise to you is that you can contact me at ANY TIME. All e-mails are replied
to within 24 hours. Please do check your spam and junk mail in case you miss my reply. No question is ever too small or too
big. I am here to help and guide you. E-mail:
celasimplicity@gmail.com

Will my progression stop if I miss a workout?


No it definitely will not. If you need a day off and you are only able to train 4 times that week, that is completely fine.
Sometimes life gets in the way. What I would advise is if you have missed a day simply repeat the circuit provided for that
phase.

Should I train if I am sick?


This depends on you! If you are really unwell please take the day off tfrom training and see a doctor to advise you further. If
you are just feeling a little under the weather, a brisk walk outside with some fresh air could do you the world of good. Never
ever over do it. Remember rest is just as important as training.

What if I do not see results?


Some people see results instantly and for others it may take longer. We are all unique and our bodies respond in different
ways. Make sure you read the plan from top to bottom and remember different things will work for different people and body
types. You have to make sure you are eating well and really investing some time meal prepping to ensure you are getting the
right nutrients into your body. If you ever feel disheartened remember I am only an email away!

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Thank
You.
I just wanted to say thank you for purchasing my plan and trusting me enough to
help you. I’m proud of you and what you’ve achieved. This is your guide to a long,
happy and healthy life!

You are the reason I do what I do and I honestly love every


minute of it! I’m always going to be here for you and I never
want you to shy away from telling me about your progress,
problems etc.

Always feel free to email me at any time and I will ALWAYS get
back to you... that is my promise to you.

@krissycela
Please Hashtag #KCSG or #Krissycelaplans
Follow @kcsg_community on any of your social media
so I can get to know you!
Always feel free to email me with ANY questions at
celasimplicity@gmail.com

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Terms and Conditions/ DISCLAIMER

The Krissy Cela Nutrition Plan - Workout Guides have been written by Kristiana Cela Owner and CEO of Celasimplicity Ltd. The content and information within
the plan has been approved and confirmed by Level 3 Personal Trainers and Nutritionist. If you, as an individual suffer from any allergies you must make the seller
aware at your own liability. If unsure at any time you must make contact with the seller and seek advise from your doctor. This Book does consider a person's
objectives, situations and requirements. The Krissy Cela Plans makes no warranties or representations, express or implied, as to the currency, accuracy,
completeness, reliability or suitability of the information contained or referenced in this ebook. The information is subject to professional differences of opinion,
human error in preparing this information. The Krissy Cela Plans is not liable for any loss resulting from any action taken or reliance made by you on any of the
information or material contained in the ebook. If you use, or otherwise rely on, any of the information in the ebook you are responsible for ensuring, by
independent verification, its currency, accuracy, completeness, reliability and relevance to your own personal and individual circumstances. You should always
obtain any appropriate professional health advice relevant to your particular circumstances. You do not claim intellectual property right or exclusive ownership to
any of the sellers products (Kristiana Cela), modified or unmodified. All products are property of Kristiana Cela. Our products are provided 'as is' without warranty
of any kind, either expressed or implied. In no event shall this programme be liable for any damages, injuries, illnesses including. Copy Right:As Kristiana Cela asks
others to respect its intellectual property rights, it respects the intellectual property rights of others. If you believe that material located on or linked to by The Krissy
Cela Plan violates your copyright, you are encouraged to notify The buyer. Kristiana Cela will respond to all such notices, including as required or appropriate by
removing the infringing material or disabling all links to the infringing material. In the case of a visitor who may infringe or repeatedly infringes the copyrights or
other intellectual property rights of The Krissy Cela Plan or others, Kristiana Cela may, in its discretion, terminate or deny access to and use of the product. In the
case of such termination, Kristiana Cela will have no obligation to provide a refund of any amounts previously paid to Kristiana Cela. Intellectual Property. This
Agreement does not transfer from Kristiana Cela to you any plans or third party intellectual property, and all right, title and interest in and to such property will
remain (as between the parties) solely with seller; The PDF plan, printed plan, images, tips and advice, personalised diet plan. Other trademarks, service marks,
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or otherwise use any Kristiana Cela plans or third-party trademarks. In no event will the seller, or its suppliers or licensors, be liable with respect to any subject
matter of this agreement under any contract, negligence, strict liability or other legal or equitable theory for: (i) any special, incidental or consequential damages;
(ii) the cost of procurement or substitute products or services; (iii) for interruption of use or loss or corruption of data; or (iv) for any amounts that exceed the fees
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to the Company in respect of the Goods and all other sums which are or may become due to the Company from the Buyer on any account. Until ownership of the
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Refunds Please Note, due to the nature of the product being nonreturnable, no refunds can be accepted.

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