WEEK ONE: Amanda Bisk will take you
through her philosophy of training short and
Welcome to Active Escapes!
We are pumped to have you on board, or if
you are thinking about joining us, now is the
time!!
On your Active Escape there will be 10
sessions to complete, some pretty
challenging and others you will gain more
knowledge and an understanding of how you
can add certain styles to your own training.
Everything is optional but why not set
yourself a goal to hit all 10 sessions while you
are there and make the very most of it!
Each one of our coaches has their own style
and experience when it comes to training.
Within this guide you will find a week from
each of their own training guides to get a
taste of what it will be like.
If you find a certain trainers style that really
resonates with you, feel free to contact them
about completing their entire program.
Have fun with it and let us know how you go!
Tag and share on instagram #AESIXWEEKS
@activeescapes
www.activeescapes.com
smart with two 20min sessions a day to really
fire up your metabolism both in the morning
and the afternoon.
You do not need a gym for this one, it can all
be done at home. Amanda’s App is now live
where you can find many more workouts in
real time.
WEEK TWO: Andrew Pap will take you
through a week from his 365 PROgram where
you will learn new ways to train and really
challenge yourself. The whole program
includes so much more than just physical
exercise if you want to learn more about
mindset and nutrition you will find all of that
in his program. You will need access to a gym
for some of these workouts.
WEEK THREE: Tanya Poppett is the
functional movement queen! She will break
down the exercises for you in easy to follow
training sessions you can do at home. Tanya’s
main guide is through her app where you can
find many more workouts in real time.
WEEK FOUR: Kevin Wendt will take you
through some of the real time workouts that
he coached over his week on Active Escapes
in Bali. This will give you a real view of what
the experience will be like on a week with him
on Active Escapes.
WEEK FIVE: Jenna has hand picked some of
her favourite sessions from her guide that will
challenge you for sure. Her coaching style
includes a lot of training for the mindset as
well. They are meant to push you for a reason
and you will learn a lot about yourself for it.
WEEK SIX: Scott Evennett will show you how
to build muscle while staying functional at the
same time by including gymnastics/
calisthenics exercises within your training
sessions. His military background will show
you how to go from mediocrity to greatness.
You will need a gym for these workouts.
 @amandabisk
www.freshbodyfitmind.com
 WEEK ONE
WEEK
THIRTEEN
Your hard work
You are embarking on anin
silence
amazing adventure!
ends up being your
Your whole world is about
loudest roar.
to change!

Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7

! 3 SET ! ! 3 SET ! !
AM CIRCUIT
HIIT MOVE CIRCUIT
HIIT MOVE
MY STRETCH&
STRETCH
TEST
TEST SESSION RECOVERY
! ! ! ! (YOGA)
PM CIRCUIT MOVE CIRCUIT MOVE
 Your Essential FBFM Training
Your Essential FBFM Training

MOVE (20 minutes)

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

There are two types of MOVE:

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

4min WARM UP o Allows your body to recover from high intensity circuits.
1min REST
o Adds variety.
10min CIRCUIT
1min REST
o Builds your long distance exercise endurance.

4min CORE
o Encourages you to get outside.
o Stimulates better oxygen delivery around the body.

BENEFITS OF CIRCUIT WORKOUTS:

YOU CAN CHANGE YOUR MOVE!
o Improves your high intensity fitness.
YOGA
o Build more muscle strength and tone.
Training for a sport or activity? RUNNING
o Improve ‘inner stabilizer muscles’ ( which
OR cant workout outdoors?
builds better technique and encourage CYCLING
safe training). SWIMMING
You can change MOVE sessions
o Learn better muscle coordination and to suit your life and fitness FITNESS CLASS
skill. goals…
o Increase your metabolism (during and SOCCER
even long after your workout). DANCING

Your Essential FBFM Training

What’s New In FBFM 2?

TEST (approx. 30 minutes)
3 SET HIIT (20 minutes) One day each week (Day 5) is always reserved for your TEST
workout. The TEST provides an extra challenge for your
This is a brand new style of workout that is the key feature of FBFM 2. 3 SET HIIT training and gives you regular checkpoints to monitor
is the most common workout style you will see over the next 7 weeks. These are your fitness.
similar to the 20 minute CIRCUIT workouts but the timing of your work/rest period
is a little different: The length of each TEST workout is varied, so it
can take anywhere from 15 minutes – 30
4min WARM UP
minutes to finish (based on your level of
1min Rest
fitness). Whether you are just starting out, you
4min SET 1
are a well-trained athlete, or you have done the
1min Rest
TEST 30 times, it is difficult for everyone, everytime!
4min SET 2
1min Rest
It is also imporatant to test your body in different ways.
5min SET 3 (CORE)
If you combine both FBFM 1 and FBFM 2 training guides,
I created 3 SET HIIT because I you have a total of 7 different TEST workouts over 19 weeks!

wanted you to have more variety

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

BENEFITS:

O Only 2 exercises in each set means you have a more focused workout for each
muscle group.
O The short 4min ‘work’ periods & frequent ‘rest’ allow you to work harder with
better technique.
O Lasting concentration and motivation throughout your workout.
 Week 13: Day 1 AM 3 SET HIIT
!
0 :0 0 – 4 :0 0 WARM UP

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

ALTERNATE SIDES

4 :00 – 5 :0 0 REST!
5 :00 – 9:0 0 SET 1!

20 20
SQUAT PUSH UPS
JUMP EAR TAP

9 :00 – 1 0:0 0 REST!

1 0:0 0 – 1 4:0 0 SET 2!

10 50
BURPEES SKIPPING /
HIGH KNEES

CHEST-TO-FLOOR VARIATION

OR

1 4 :00 – 1 5:0 0 REST!

1 5 :00 – 2 0:0 0 SET 3!

30 30
PLANK STATIC ‘L’
JUMP OUTS CROSS OVER

COOL DOWN STRETCH

 Week 13: Day 1 PM CIRCUIT
!
0 :0 0 – 4 :0 0 WARM UP

40 20 40 20
SKIPPING / MOUNTAIN SHUFFLES TABLE TOP
HIGH KNEES CLIMBERS TOE TOUCH

OR

ALTERNATE SIDES

4 :00 – 5 :0 0 REST!

5 :00 – 1 5 :0 0 CIRCUIT 54!

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

JUMP TO PLANK VARIATION

x1 PULSE

x1 PULSE

1 5:0 0 – 1 6:0 0 REST!

1 6:0 0 – 2 0:0 0 CORE!

20 20 20
CRUNCH HOLD ELBOW PLANK TOE
LEG EXTENSIONS HIP DROP PULSE TOUCHES

x1 PULSE

ALTERNATE SIDES

COOL DOWN STRETCH

END OF TODAY’S WORKOUT

 Week 13: Day 2MOVE
AM Session
MOVE
!
0:0 0 – 2 0:0 0 MOVE 32

1min 1min
JOG FAST JOG SPEED PLAY

1min JOG
1min FAST JOG

Alternate for 20 minutes.

1min WALK
1min JOG
LEVEL DOWN

Week 13: Day 2 PM MOVE

!

0 :00 – 2 0:0 0 MOVE 33

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

LEVEL UP

20min RUN

END OF TODAY’S WORKOUT

 Week 13: Day 3 AM 3 SET HIIT
!
0 :00 – 4 :00 WARM UP

100 10 100 10
BUTT KICKS LONG LUNGE SKIPPING / DOWN DOG
BURPEE HIGH KNEES TO FROGGER

PLACE HANDS BETWEEN FEET

OR

ALTERNATE SIDES

4 :00 – 5 :0 0 REST!

5 :00 – 9:0 0 SET 1!

20 10
LUNGE PUSH UP +
GET UPS FROGGER

9 :00 – 1 0:0 0 REST!

1 0:0 0 – 1 4:0 0 SET 2!

10 10
SQUAT JUMP BURPEE
PULSE TUCK JUMP

JUMP TO PLANK VARIATION

x1 PULSE

1 4 :00 – 1 5:0 0 REST!

1 5 :00 – 2 0:0 0 SET 3!

20 30
HOLLOW ROCK STRAIGHT
LEG BICYCLE

COOL DOWN STRETCH

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

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

ALTERNATE SIDES

4 :00 – 5 :0 0 REST!
5 :00 – 1 5 :0 0 CIRCUIT 55!

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

x1 PULSE

ALTERNATE SIDES

1 5:0 0 – 1 6:0 0 REST!

1 6:0 0 – 2 0:0 0 CORE!

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

COOL DOWN STRETCH

END OF TODAY’S WORKOUT

 Week
PRE 13: Day 4
TRAINING AM MOVE
DAY 4
!!
0:0 0 – 2 0:0 0 MOVE 34

2min 1min
1 MINUTE SQUAT
FAST WALK SUMO DROP
SQUATS
2 minutes FAST WALK
1min SUMO DROP SQUATS

Alternate for 20minutes.

LEVEL UP

RUN instead of WALK

Week 13: Day 4 PM MOVE

!
0 :0 0 – 2 0:0 0 MOVE 35

1min 1min 1min 1min

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

Alternate for 20 minutes.

LEVEL UP

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

END OF TODAY’S WORKOUT

 Week 13: Day 5 TEST
!
0 :0 0 – 4 :0 0 WARM UP

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

OR

4:0 0 – 5 :00 REST!

FOR T IME TEST 5

LEGS ARMS ABS

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

50 50 50
PUSH UP FROGGERS PLANK DROP
ARMS

EAR TAPS TO ELBOWS

60 60 60
SQUAT REVERSE LUNGE CRAB WALK
LEGS

JUMPS CROSS OVER JUMP

ALTERNATE (L) SIDE STEP & (R) SIDE STEP
WITH JUMP INBETWEEN
(COUNT EACH STEP)

ALTERNATE SIDES

100 100 100

CRUNCHES ELBOW PLANK HEEL
HIP DROPS TOUCHES
ABS

COOL DOWN STRETCH

END OF TODAY’S WORKOUT

 Week 13: Day 6 MY SESSION
!
0 :0 0 – 6 0:0 0 ACTIVE

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

1 hour
(Recommended active time).
 Week 13: Day 7 RECOVERY
!
0 :0 0 – 6 0:0 0 RECOVERY

Essential Recovery Techniques

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

1Side

2
Pec (chest)
30min – 1hr
(Recommended recovery time).

My Secret
3
Hip Flexor

to Better Workouts… !

Stretching is one of the easiest and most efficient

ways to release stress, pain, and discomfort from your body. It is the
reason I have kept almost completely injury free and can get through

4
a big week of workouts without getting sick or de-motivated.
Hip & Groin
I know it can be easy to forget about it, skip it, promise yourself to ‘do
it later’, or think it’s not as important as the rest of your training. I’m
here to remind you that without stretching, you’re not giving yourself
the chance to do your best training and get your best results!

Stretch with me!

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

7
Hamstrings

8
Glutes (butt)
6
Cal ves & Hamstrings

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

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

METCON
MONDAY
GYM

TICKER TUESDAY
CARDIO

WARRIOR
WEDNSDAY
GYM

THRESHOLD
THURSDAY
CARDIO

FINISHER FRIDAY
GYM

STEADY STATE
SATURDAY
CARDIO

SUNDAY
REST
 BREAKDOWN CLICK HERE BREAKDOWN CLICK HERE

SNAPSHOT CLICK HERE SNAPSHOT CLICK HERE

MetCon  Monday Ticker Tuesday 

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

SNAPSHOT CLICK
SNAPSHOT CLICK HERE
HERE SNAPSHOT CLICK HERE

Warrior Wednesday  Threshold Thursday

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

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

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

SNAPSHOT CLICK HERE

Finisher Friday  Steady State Cardio 

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

MED BALL WORKOUT

CARDIO HILLS

BODY WEIGHT WORKOUT

PLYOMETRIC WORKOUT

OUTDOOR RECREATION

RECOVERY

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

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

Exercising#doesn’t#need#to#be#expensive.#In#fact#you#don’t#need#any#fancy#equipment#or#a#even#a#
gym#membership#to#perform#an#effective#workout.#It’s#all#about#improvising#and#getting#creaF
tive!#You#can#<ind#objects#at#home#such#as#a#watermelon,#a#heavy#book#or#a#towel.#Or#head#outF
side#and#<ind#your#nearest#park#bench.

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

Complete"3O4"rounds.
By#focusing#on#the#muscles#fast#twitch#<ibres,#plyos#can#dramatically#increase#muscle#strength,#
power,#ef<iciency#and#elasticity.#Incredible,#huh?#These#movements#also#improve#muscle#endurF
ance#and#stamina#and#are#one#of#the#most#effective#ways#to#burn#body#fat.#And#guess#what?!#No#
equipment#is#necessary#to#perform#plyometric#movements#–#bonus!

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

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

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

•# improved#physical#coordination#and#balance

These#workouts#are#also#great#because#they#can#easily#cater#for#different#levels#of#<itness.#You# •# increased#lung#capacity#and#circulation#through#deep#breathing
work#at#your#own#pace#and#modify#exercises#when#you#need#to.
•# increased#body#awareness

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

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

It#is#also#important#to#actively#engage#the#targeted#muscle#groups#during#the#exercises.#For#exF
In"&"Out"Push"Ups
ample#when#engaging#the#core#it#is#important#to#ensure#all#areas#are#switched#on,#this#includes#
Let’s#get#started!
your#glutes,#pelvic#<loor,#hip#<lexors,#the#entire#abdominal#wall#and#your#lower#back.#

82
75
 Home&Weights&Workout
Improvise"and

Complete"3O4"rounds.

68

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

AOSit"x"20

Push"Up"Drag"x10"(alternating)

69

L"Press"x20

Sumo"Pulse"x20

Lunge"Twist"x20"(alternating)

70
 Body&Weight&Exercises

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

Plank"Reach"x20

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

Wall"Sit"Lateral"Pull"Down"x20

71

Push"Up"Row"x10

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

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

72
 Full&Body&HIIT&2
Complete"each"exercise"for"35"seconds"with"a"10"second"rest"in"between."

Complete"5"rounds.

180"Jumps

Frogger"Jumps

Plank"Jacks

78

Sumo"Kicks

Bicycle"Crunches

Crab"Walk"Jumps
 Full&Body&HIIT&3
Complete"each"exercise"for"45"seconds"with"a"15"second"rest"in"between."

Complete"4"rounds.

Crab"Walks

Lunge"Crunch

Mountain"Climbers

80

Burpees

Hip"Dips

Pulsing"Jump"Squats
ance#and#stamina#and#are#one#of#the#most#effective#ways#to#burn#body#fat.#And#guess#what?!#No#
equipment#is#necessary#to#perform#plyometric#movements#–#bonus!

Plyo&Workout&1
30"seconds"of"each"exercise".

4"rounds.

In"&"Out"Push"Ups

82

Alternating"Jumping"Lunges

Jump"Squats

Lateral"Jump"Burpees"

83

180"Jumps

Plyo&Workout&2
 180"Jumps

Plyo&Workout&2
30"seconds"of"each"exercise".

4"rounds.

Ski"Jumps

Tuck"Jumps
84

Dead"Man"Climber

Broad"Jumps

Single"Leg"Hops"(Left"&"Right)
85
 Medicine&Ball&Workout
Perform"each"exercise"for"35"seconds"with"15"seconds"rest"in"between."

Complete"4"rounds.

Recommended"Weight:"6O12kgs

Medball"Slams

Russian"Twists

91

Medball"Burpees
 Squat"Twist

Push"Up"Pass

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

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

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

Back"Extensions"x10 Candlestick"x10"breaths
 Below"are"some"of"our"favourite"sessions"to"help"you"get"the"most"out"of"your"run:
Running
Intervals
If#you#are#not#a#big#fan#of#running#or#struggle#<inding#your#rhythm,#
Running#is#one#of#those#things#that#you#either#love#or#you#hate#but#
intervals#are#a#great#way#to#start.#They#are#also#a#really#effective#
there#is#no#denying#the#bene<its#it#has#for#your#body.##
way#to#help#improve#your#overall#<itness#and#burn#fat.#

One#of#the#main#bene<its#of#running#is#that#you#don’t#need#any#
Beginner"Intervals"Session:
equipment#and#you#can#do#it#anywhere.#Perfect#for#keeping#<it#at#
home#or#on#the#road.#

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

It#also#has#a#number#of#physiological#bene<its#which#is#probably#why#it#is#the#most#most#popuF Run#for#1#minute.#Recovery#walk#for#2#minutes
lar#form#of#cardio#exercise#in#the#world.#
Repeat#8#times.

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

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

•# improves#cardiovascular#<itness

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

•# helps#maintain#a#healthy#weight

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

Running#is#also#a#form#of#therapy#for#us.#We#both#<ind#that#it#allows#us#to#escape#the#stress#of# Run#80F90%#for#30#seconds.#Recovery#jog#for#1#minute.
the#day#and#just#focus#on#your#breath#and#the#world#around#you.##Essentially#we#<ind#running#
Repeat#10F12#times.
great#for#the#mind,#body#and#soul.#
Jogging#cool#down#for#2F5#minutes.

IntermediateO"Advance"Intervals"Session"2:
115 116
Stair&Workout

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

Repeat#8F10#times.

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

Stair"Sets:

Hill&Sprints

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

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

Repeat#for#another#7#minutes#aiming#to#match#or#beat#your#<irst#total.# Jogging/walking#warmup#for#5#minutes.

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

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

117

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

FIGHT GONE BAD CARDIO & STRENGTH TABATA

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

PARTNER CHIPPER WORKOUT QUICK 30MIN

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

HOLD - MOVEMENT - REPS TABATA 3: Kick sits

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

When you have hard enough switch

with your partner and keep count of
your reps.
 @jennalouise_jl
www.jennalouise.com.au
 EMOM
WEEK FIVE
BACK

HIIT

TABATA

NINJA

FOR TIME
 @scottevennett
www.evennett.com.au
 INTRO

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

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

“You are now a warrior athlete”

5
 PHASE 1
WEEK 1-4

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

HOT TIPS FOR PHASE 1

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

56
Day 1 CHEST AND TRICEPS Day 2 SHOULDERS AND ABS
Hot Tips Hot Tips
• Before starting any chest activities, warm-up with • As with chest exercises, start any shoulder activities
some light rotator cuff exercises by warming up with some light rotator cuff exercises
• When transitioning between chest and triceps, allow • Doing isolated delt exercises gives them ample stress
an ample rest period for maximum growth
• During pressing chest exercises, emphasis on the • Make sure you give an extra squeeze at the top of
squeeze at the top, flexing the pec for a 1-second every shoulder movement
contraction • Make every rep count, slow down and keep your
• Be sure to take a wide grip of the bar for incline and muscles under tension for longer
decline bench press to ensure emphasis is on the • Be sure to maintain good scapular control during your
chest, not the triceps. shoulder exercises
• During cable tricep pushdowns, keep the elbows
squeezed tight by your sides, squeeze the triceps as Warm-up:
you straighten your arms at the bottom 2 Rounds
• When doing the close grip bench, grab the bar with a - 10 x Rock Press
narrower than shoulder width grip, lower the bar until - 25m Lizard Crawl
it touches your lower chest
Session:
Warm-up: Shoulder and Abs at 70-75% of your rep max.
2 Rounds
- 20 x Arm Circles forward EXERCISE SETS REPS
- 20 x Arm Circles backwards 1 Standing Barbell Overhead Strict Press 3-4 8-10
- 10 x Push-ups
2 Cable Single Arm Lateral Raise 3-4 8-10
Session:
3 Barbell Upright Row 3-4 8-10
Chest and Triceps at 70-75% of your rep max.
4 DB Bent-over Rear Delt Raise 3-4 8-10
EXERCISE SETS REPS
5 Cable (rope) Rear Delt Pulls 3-4 8-10
1 Incline Barbell Press 3-4 8-10
2 Decline Barbell Press 3-4 8-10 Gymnastics/Military HIIT
15 minute AMRAP (as many rounds as possible in 15 minutes)
3 Incline Cable Flies 3-4 8-10 - 5 x Handstand Progression
4 Cable Triceps Pushdown 3-4 8-10 - 20 seconds Hanging L-Sit Hold
- 5 x Skin the Cats
5 Db Triceps Extension 3-4 8-10 - 60 seconds Full-body Squeeze
6 Close Grip Barbell Bench Press 3-4 8-10 - 5 x Burpees

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

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

Warm-up: Warm-up:
2 Rounds 10 minutes dynamic stretching
- 10 x Ring Rows 3 Rounds
- 5 x Chin-ups - 25m High Knees
- 25m Butt Kicks
Session: - 25m Lunges
Back at 70-75% of your rep max. Make use of drop sets - 25m Cabaret Kicks
whenever you feel like.
Session:
EXERCISE SETS REPS
Legs at 70-75% of your rep max. Make use of drop sets
1 Wide Grip Lat Pulldown 3-4 8-10 whenever you feel like.
2 Underhand Grip Lat Pulldown 3-4 8-10 EXERCISE SETS REPS
3 Seated Cable Rows 3-4 8-10 1 Seated Hamstring Curls 3-4 8-10
4 DB Romanian Pullover 3-4 8-10 2 Stiff Leg Deadlifts 3-4 8-10
5 EZ Bar Preacher Curl 3-4 8-10 3 Back Squats 3-4 8-10
6 DB Hammer Curls 3-4 8-10 4 Leg Press 3-4 8-10
5 Barbell Lunges 3-4 8-10
Gymnastics/Military HIIT
15 minute AMRAP (as many rounds as possible in 15 minutes) 6 Standing Calf Raises 3-4 8-10
- 5 x XR (ring) Rows
7 Seated Calf Raises 3-4 8-10
- 5 x V-ups
- 5 x High Pulls to Bar
- 5 x Windscreen Wipers Gymnastics/Military HIIT
- 100 x Double Unders (or 200 single skips) 15 minute AMRAP (as many rounds as possible in 15 minutes)
- 5 x Back Roll to High Jump
- 5 x Hanging Bent Leg Lifts
- 5 x Back Roll to Long Jump
- 5 x Hanging Oblique Bent Leg Lifts
- 1 x Shuttle sprint (3 cones set 20m apart)

WEEK 1
59
 Recovery
A"recovery"routine"is"an"essential"part"of"any"training"program."#

Foam&Rolling

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

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

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

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

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

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

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

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

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

108 109
!
SAFETY TIPS
ALWAYS WARM UP
Even a quick 2min of skipping or a few active strength
exercises is better than nothing. Cold muscles are at an
increased risk of injury.

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

YOUR BODY IS DIFFERENT EVERYDAY

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

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

Time to

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

Remember your ‘POWER 10’ guide

(included in your downloads)
10 essential daily stretches for
those days you have limited time.

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

POWER
10
10 essential daily stretches all
within 10 minutes!
_________________________!

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

Hold each stretch for at LEAST 30sec

(& 30sec of each variation if you choose)

Perfect anytime, anywhere!

ab x

1 STRETCH 2

2 STRETCH 5 3 STRETCH 7 4 STRETCH 9

5 STRETCH 16 6 STRETCH 19 7! STRETCH 20

8! STRETCH 21 9! STRETCH 22 10!STRETCH 24

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

6. LYING GLUTE & HIP

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

!!

7. KNEELING HIP FLEXOR 16. FRONT SPLITS (HIPS & LEGS)

1. Pull belly button into spine. 1. Back knee should point down.
2. Lift chest tall. 2. One hand on each side of leg.
3. Push hips forward (squeeze bottom). 3. Keep chest up.

! *Advanced* !
*Advanced*
4. Lift arms over head, palms together. 4. Aim to point both hips forward.
5. Guide hands back, keep core tight. 5. Sit tall, back knee points down. !
! !
 9. LUNGE (HIP & GROIN)
1. Both hands on inside of front foot.
2. Pull belly button into spine.
3. Look up & stretch up through crown of head.

*Advanced* !

! 4. Drop to elbows one at a time.

5. Lift back knee.!

20. COBRA (ABDOMINALS & HIPS)

1. Squeeze bottom to support lower back.
2. Press up onto elbows & open chest.
3. Press up onto hands & open chest.

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

22. LYING SHOULDER TWIST (SHOULDER)

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

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

24. DEEP PEC (SHOULDER)

1. Fingers point towards toes, walk hands back until shoulders feel tight.
2. Press chest up, look up slightly & start to bend elbows.
3. To increase stretch, squeeze elbows together behind you.
 Six Yoga Poses to Master at Home
! !
!
Crescent Lunge Pose - Anjaneyasana
! From downward dog step your
! right foot forward in-between
! your hands, gently drop your
!
! back knee to the floor. Make
! sure the right knee stays inline
! with your ankle and start to
!
! sink your hips down until you
! feel a deep stretch in the hip
! flexors. !
!
! Inhale and raise your arms to
! the sky and li( the heart to
! open the chest. Repeat on the
!
! Hip flexors and Quadriceps, Opens the chest le( side.
Stretches
!
! !
Warrior !2 Pose - Virabhadrasana II
! From wide legged stance
!
! (ankles underneath wrists)
! turn your right foot to face the
! front and the le( foot in 45
!
! degrees. Slowly bend the front
! knee until it’s at 90 degrees.
! Keep hips parallel to the long
! edge of your mat. Extend arms
!
! up shoulder height and extend
! t h r o u g h t h e fi n g e r t i p s
! pointing in two directions.
!
! Gaze over right fingertips.
! legs, Opens hips and chest, Creates focus Repeat on the le(.
!
Strengthens
!
!
Triangle!Pose - Trikonasana! !
! From Warrior 2 straighten your
! right leg, inhale and reach your
!
! right fingertips forward as if
! someone is pulling them,
! creating the length on your le(
! side first, exhale, keep the
!
! length and reach your bottom
! hand towards the floor and top
! towards the sky. Imagine you
!
! are in between two panes of
glass to help keep both
shoulders and hips inline.
Stretches and strengthens legs, core & hip. Stimulates organs Repeat other side.
 !
Crow Pose - Bakasana !
! !
! From a deep squat extend your
! arms in front and grip the floor
!
! with fingertips and heel of
! hand, li( hips towards the sky
! connecting your knees high up
!
! on the triceps. Look forward and
! slowly start rocking forward and
! back feeling your centre of
!
! gravity, once you start to feel
! the balance, slowly li( one foot
! off the floor and then the other.
!
!
Strengthens arms, wrists, core, stretches upper back, Creates focus
Squeeze the abs and breathe.
!
!
! - Ustrasana !
!
Camel Pose
! Come into a kneeling position
!
! knees hip width apart, bring
! hands to lower back scoop the
! tail bone under and bellybutton
! to spine first, start by li(ing the
!
! heart towards the sky and lean
! back, if you feel comfortable
! reach one hand at a time to the
!
! heels and push the hips away
! from the body li(ing chest to
! the sky. Reverse in the same
!
! way.
!
Improves digestion, stretches front of the body & strengthens back
!
!
! !
!
Seated Forward Bend - Paschimottanasana
! Sit tall with your legs straight
! out in front of you. Try and
!
! move your sits bones back as if
! they were pointing behind you.
! Inhale, lengthen the spine as
! you raise your arms up then
!
! exhale and reach as far forward
! as possible while looking at your
! toes to help keep the spine long
!
! rather than hunching. Every
inhale lengthen, exhale to
deepen.
Relieves digestion problems, stretches hamstrings and entire spine
TOP
!
!
6 Tips to Stay Healthy and Happy on
and off the Mat

ONE - STAY HYDRATED"

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

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

FIVE - LET GO OF THE EGO "

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

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

SNACKS

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

BREAKFASTS

Dragonfruit Smoothie Bowl

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

LUNCHES AND DINNERS

Mexican Chicken Wrap

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

Chickpea Hummus Edamamme Hummus

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

Mix all together in a blender. Mix all ingredients together.

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

Cut of the skin and de-seed the watermelon. Blend

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

Coconut Lime and Cashew Bliss Balls

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

Use a food processor to grind the dry ingredients, mix together.

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

Dragonfruit Bowls

1 /2 x Dragon Fruit
2 x Banana

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

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

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

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

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

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

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

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

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

Dry Ingredients
1 Cup Large whole oats
1 tsp Chia seeds

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

Mix all dry ingredients together. Mix all wet

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

4 Tbs Black chia seeds

2 tsp Vanilla extract
2 Tbs of Honey or maple syrup
1/2 Cup Coconut milk

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

Mix everything but the chia seeds together.

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

Leave in the fridge overnight.

 Purple Sweet Potato Flour
Gluten Free, Dairy Free Pancakes
Makes 20

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

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

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

Place spoonfuls onto a very hot and greased pan.

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

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

Red Rice Salad

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

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

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

250g Chicken breast

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

Purple Sweet Potato Salad with Lemon Dressing

Serves 2

1 Large purple sweet potato

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

Tabouli
Serves 2

1/2 Cup couscous

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

Greek Salad
Serves 2

1/2 Cup Cherry tomatos

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

ADD YOUR VEGGIES

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

ADD YOUR CARBOHYDRATES

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

ADD YOUR PROTEIN

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

ADD YOUR FATS

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