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Welcome to my

brand new...
6 WEEK
CHALLENGE
EBOOK!

BODIESBYRACHEL.COM.AU
This B
e ook shares
ALL THERE IS TO KNOW ABOUT
MY NEW 6 WEEK CHALLENGE!

We’ve added some brand new features, including our very own BBR Food Journal.
This is a real game-changer! We have also revamped Booty 1.0, and added a brand
new Booty 2.0 Program. I’m so excited to share this Challenge with you!

This eBook outlines exactly how this Challenge works in my BBR App, as well as
information on Team Bikini, Team Booty and Team Shred + sample workouts and
recipes for you to try!

Let’s get started!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


MY 6 WEEK CHALLENGE
has successfully transformed
the lives of thousands of ladies worldwide, and it’s never been
as good as it is now! This is all about creating the happiest,
healthiest, most-confident you!

The Team and I are constantly striving to improve all aspects of our App, to provide
you with the ultimate environment to transform and achieve your goals. I’m very
excited to announce that we’ve added some incredible new features for this
Challenge, that I know you’re going to absolutely love!

If you’re looking to take control of your journey and embrace health and fitness in a
way that is sustainable and enjoyable - this is the Challenge for you! This Challenge
officially begins on Monday, November 11th. This eBook shares a lot of insightful tips

plus so much m"e!


for your journey, including sample workouts from Bikini, Booty and Shred,

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Introducing...
OUR BBR FOOD JOURNAL
T H I S I S A B R A N D N EW F E ATU R E T H AT I S B E I N G R E L E A S E D TO
OUR BBR APP FOR THE VERY FIRST TIME IN THIS CHALLENGE.

After being highly requested, we wanted to create a tool that could truly
enhance your nutritional experience and make it easier than ever to understand
macronutrients and how to reach your recommended daily targets.

You will now be able to follow your daily nutritional intake, as well as log any of the
foods you consume and see how they fit into your recommended intake.
I’m so proud of how this feature works and cannot wait to see you using it!

TRACK YOUR LOG YOUR


DAILY CALORIE OWN FOODS
INTAKE

VIEW INGREDIENT
MACROS

VIEW YOUR
REMAINING
DAILY MACROS

TRACK HOW
FOODS FIT YOUR
TRACK YOUR DAILY MACROS
FOODS OR
BBR RECIPES

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Plus,
NEW PROGRESS
TRACKING FEATURES
Accountability is such an important part of your journey, and we truly want to see
you succeed! As such, we’ve built brand new daily training and nutrition trackers to
review your performance and monitor your progress.

At the end of each day, these new features will show your training and nutrition

Are y# r$dy to cr$te some %w records?!


compliance and overall performance.

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Nutrition
Nutrition is such an important aspect
of this challenge, which is why
we’ve introduced some
brand new features!

As part of this Challenge, I will provide you with a Meal Guide based on your goals
and preferences. This guide will share daily calories and macronutrients, broken into
suggested daily meals for you. I cater for all dietary requirements (vegan, vegetarian,
pescetarian, lactose free, dairy free, red-meat free, seafood free, paleo etc) too!

My BBR App also includes an interactive Recipe Book, providing you with a multitude of
meal options! I believe in creating healthy eating habits that are easy to integrate into a
busy lifestyle.

Enjoy $ting a v(iety * +ods?


My BBR App has Food Swap features, allowing you to
eat more of the foods you prefer. Simply swipe across to
swap your foods and remain within your daily macros!
I have also added some new accountability features
your nutrition, allowing you to tick off your meals
once you consume them!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Training
Are you Team Bikini, Booty, or Shred?
Select a Team based on your goals and
access 6 weeks of my most effective
workouts to help you achieve it!

I have also included an EXTRAS feature,


sharing additional ‘finisher’ workouts,
warm-ups, glute activations and more!

Your BBR App will provide you with access to both home and gym workouts, giving
you the option to select the daily workout of your preference. The App also shares video
demonstrations, exercises tips + cues, and some new training styles that I found to be
very effective! Do you have limited access to gym equipment? My BBR App also includes
an exercise swap feature, making it easier than ever to find alternatives and switch any
exercises of your choosing.

Accountability
One of the biggest focuses of this
Challenge is to provide you with the
most effective environment
to succeed!

The Team and I are here to support you


through every step of your journey and
truly want you to succeed!

Your BBR journey begins from the moment you secure your place in this TLM Challenge.
The Team and I have included some brand new resources to help you prepare for Day 1,
as well as some new App features to improve your Challenge experience. For the first
time ever, you will be able to reflect on your daily performance and rate your training,
nutrition, sleep, mindset and hydration in the BBR App.

The Team and I are here to support you through every step of your journeyBand
6 WEEK CHALLENGE EBOOK
truly
ODIES BY RACHEL
want you to succeed!
Progress tracking
The BBR App allows you to track your
progress and store your own
progress pics!

Your Trackers enable you to track your measurements and visually follow as your body
changes throughout your Challenge. Your Challenge also includes 2 check-ins, which
allow me to review your progress and update your Program accordingly!

Mindset
This Challenge is about so much more
than your body! This experience is created
to build your confidence and overall
health - so much of this is
about your mindset.

Your BBR App will share daily mindset tips and activities to challenge you to become
your best. I will also share multiple weekly emails with tasks and important updates as
you progress through your Challenge!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Daily
ACTIVITY GUIDE
We’ve also added a daily activity guide to our
BBR App, providing you with additional activity
targets for you implement to your Challenge.

These are optional, but is a great


resource for those of you who enjoy
counting steps or are looking to add
some additional exercise to your
daily routine.

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Are you
TEAM BIKINI,
TEAM BOOTY OR
TEAM SHRED?
The first step to beginning your Challenge is to select your Team! I’ve included an overview of
each Team, the training splits, sample workouts + much more to help you select your best fit.

SHRED
BIKINI

BOOTY

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Select your round
D E PE N D I N G O N YO U R F I T N E S S J O U R N EY TO DAT E , WE ’ VE C R E AT E D
DIFFERENT ROUND OPTIONS FOR YOU TO CHOOSE FROM.
These Rounds def ine which training Program you will receive, and
it’s important to try to select the Round that is your best f it. All
Rounds include access to both home and gym workouts, too!

R#nd 1:
If you’re new to Bodies By Rachel, or generally new to following a structured training
and nutrition plan, I recommend beginning with Round 1. This is still a challenging
Program! We’ve seen such incredible transformations from Round 1 in the past.

R#nd 2:
This is suited to intermediate/advanced trainers, who are confident in the gym. If
you’ve completed Round 1 in the past, I’d recommend moving to Round 2 next! I have
included a completely new Program to replace Booty 2.0 (you can find more info on
this in the ‘Team Booty’ section!).

R#nd 3:
I would highly recommend completing Round 2 before moving to Round 3! These
feature intense workouts for experienced trainers. If you’re ready for a serious
challenge, this is the Round for you!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Ready to create the ultimate
HOURGLASS SHAPE?
TEAM BIKINI IS FOR YOU!
This is my most popular Program and if you’re unsure of what
Team is your best fit, Bikini is a great place to start.
In this Program we focus on sculpting lean legs, growing your glutes, tightening
your waist and your core, and shaping your upper body. I LOVE this style of
training! I’ve included some examples of the training split + some sample workouts
for you on the next pages.

Wh,’s requir.?
The BBR App includes access to both home
and gym workouts. Depending on where
you prefer to train, you will need access to:

GYM: HOME:
• Well equipped gym • Dumbbells
• Booty Bands • Skipping Rope
• Ankle Weights • Booty Bands
• Barbell Pad • Ankle Weights
• Ankle Strap • Resistance Bands
• Exercise Ball

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Team bikini
WORKOUT SPLIT
Want to know what a week of training looks like for each round of Team Bikini?
Take a look at our examples of each training split below!

R OUND 1

Monday LOWE R B O DY WE I G H T E D

Tu e s d ay H I I T CA R D I O & S C U L PT I N G

We d n e s d ay U PPE R B O DY WE I G H T E D

Thursday L I S S CA R D I O & S C U L PT I N G

Fr i d ay H I I T CA R D I O & STA B I L I T Y & ST R E N G T H WO R K

S a t u rd a y F U L L B O DY WE I G H T E D

Sunday R E ST & R E COVE RY

R OUND 2

Monday U PPE R B O DY WE I G H T E D

Tu e s d ay L I S S CA R D I O & LOWE R B O DY S C U L PT I N G

We d n e s d ay LOWE R B O DY WE I G H T E D

Thursday STA B I L I T Y & ST R E N G T H WO R K

Fr i d ay H I I T CA R D I O & U PPE R B O DY S C U L PT I N G

S a t u rd a y LOWE R B O DY WE I G H T E D

Sunday R E ST & R E COVE RY

R OUND 3

Monday U PPE R B O DY H I I T C I R C U I T

Tu e s d ay G LUT E S WE I G H T E D

We d n e s d ay U PPE R B O DY WE I G H T E D

Thursday L I S S CA R D I O & CO R E ST R E N G T H & STA B I L I T Y

Fr i d ay LOWE R B O DY WE I G H T E D

S a t u rd a y H I I T CA R D I O & F U L L B O DY S C U L PT I N G

Sunday R E ST A N D R E COVE RY

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Want a taste of team bikini?
I’ve included a GYM + HOME workout below for you to try!

GYM WORKOUT
LOWER BODY WEIGHTED

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 7 4 1 6 4

Move quickly between exercises in supersets (A1, A2 etc)


and have no longer than 60 seconds’ rest between sets.

SET SETS REPS/ T IME EXER C IS E TEM P O

LEG PRESS
A1 3 15, 12, 10 ( I N C R E A S E WE I G H T 2020
E AC H R E P R A N G E )

B1 4 15 L E G E XT E N S I O N S 2120

B A R B E L L B OX S Q UAT
B2 4 15 -
TO JUMPS

C1 4 15 B A R B E L L S Q UAT P U L S E S 1111

C2 4 15 SINGLE LEG PRESS 2020

FINISHER:OPTIONAL VI M E O EXE R C I S E D E M O N ST R AT I O N S:

20 seconds on, 10 seconds transition time to move between exercises.


60 seconds rest after each round.

A1 2 20 SEC J U M P I N G LU N G E S

A2 2 20 SEC S Q UAT H O L D S

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


HOME WORKOUT
LOWER BODY WEIGHTED

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 7 4 1 6 9

Move quickly between exercises in supersets (A1, A2 etc)


and have no longer than 60 seconds’ rest between sets.

SET SETS REPS/ T IME EXER C IS E TEM P O

A1 3 15, 12, 10 D U M B B E L L S Q UAT S 2020

B1 4 15 D U M B B E L L LU N G E S 2020

D U M B B E L L B OX S Q UAT
B2 4 15 -
TO JUMPS

C1 4 15 D U M B B E L L S Q UAT P U L S E S 1111

C2 4 15 A N K L E WE I G H T L AT E R A L K I C KS -

FINISHER:OPTIONAL VI M E O EXE R C I S E D E M O N ST R AT I O N S:

20 seconds on, 10 seconds transition time to move between exercises.


60 seconds rest after each round.

A1 2 20 SEC J U M P I N G LU N G E S

A2 2 20 SEC S Q UAT H O L D S

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Team Booty is here like never before!
I’VE COMPLETELY REVAMPED BOOTY
1.0, AS WELL AS INTRODUCED A
BRAND NEW BOOTY 2.0 PROGRAM.
I’m Team Booty for this Challenge, My journey from 2018-2019
and will be completing Booty 2.0
with you. I’m so excited to share
these with you!
If you’re serious about your glute gains, look no
further. These workouts are tough! Both rounds
have been updated to reflect the style of training
that I’ve used so far in 2019. This Program is
suited to ladies who enjoy lifting. I’ve included
some examples of the training split + some
sample workouts for you on the next pages!

Wh,’s requir.?
The BBR App includes access to both home
and gym workouts, and we have 2 rounds
available for Team Booty. Depending on where
you prefer to train, you will need access to:

GYM: HOME:
• Well equipped gym • Dumbbells
• Booty Band • Skipping Rope
• Cotton Band • Resistance Bands
• Ankle Weights • Booty Bands
• Barbell Pad • Cotton Band
• Ankle Strap • Ankle Weights

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Team booty
WORKOUT SPLIT
Want to know what a week of training looks like for each round of Team Booty?
Take a look at our examples of each training split below!

R OUND 1

Monday L I S S CA R D I O & LOWE R B O DY S C U L PT I N G

Tu e s d ay G LUT E S WE I G H T E D

We d n e s d ay H I I T CA R D I O & U PPE R B O DY S C U L PT I N G

Thursday Q UA D S & H A M ST R I N G S WE I G H T E D

Fr i d ay U PPE R B O DY C I R C U I T & CO R E

S a t u rd a y G LUT E S WE I G H T E D

Sunday R E ST & R E COVE RY

R OUND 2

Monday L I S S CA R D I O & U PPE R B O DY WE I G H T E D

Tu e s d ay G LUT E S WE I G H T E D

We d n e s d ay U PPE R B O DY WE I G H T E D & CO R E

Thursday G LUT E S & H A M ST R I N G S WE I G H T E D

Fr i d ay L I S S O R H I I T CA R D I O & CO R E

S a t u rd a y G LUT E S WE I G H T E D

Sunday R E ST & R E COVE RY

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Want a taste of team booty?
I’ve included a GYM + HOME workout below for you to try!

GYM WORKOUT
ACTIVATION CIRCUIT

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m / s h o w c a s e / 6 3 6 6 0 5 2

30 seconds on, 10 seconds transition time to move between exercises


60 seconds rest after each round.

SET SETS REPS/ T IME EXERC IS E

A1 2 30 SEC CO T T O N B A N D H I P T H R U S T S

A2 2 30 SEC E/L CO T T O N B A N D K I C K B A C KS

GLUTES WEIGHTED

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 0 6 6

Move quickly between exercises in supersets (A1, A2 etc) and have


no longer than 90 seconds’ rest between sets.

SET SETS REPS/ T IME EXER C IS E TEM P O

CO T T O N B A N D S M I T H M A C H I N E
A1 4 10 2120
HIP THRUSTS

CO T T O N B A N D S M I T H M A C H I N E
A2 4 5 1111
HIP THRUST PULSES

CO T T O N B A N D G LUT E
A3 4 20 1110
B R I D G E F LYE S

K E T T L E B E L L E L EVAT E D
B1 3 12 2120
S U M O S Q UAT S

B2 3 10 E/W CO T T O N B A N D L AT E R A L WA L KS -

D U M B B E L L S P L I T S Q UAT S
C1 3 8 E/L 2120
( LO N G S T R I D E )

C2 3 15 F R O G K I C KS 2120

FINISHER:OPTIONAL VI M E O EXE R C I S E D E M O N ST R AT I O N S:

A1 2 30 SEC CO T T O N B A N D A B D U C T O R S

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


HOME WORKOUT
ACT I VAT I O N C I R CU I T

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 0 5 2

30 seconds on, 10 seconds transition time to move between exercises


60 seconds rest after each round.

SET SETS REPS/ T IME EXERC IS E

A1 2 30 SEC CO T T O N B A N D H I P T H R U S T S

A2 2 30 SEC E/L CO T T O N B A N D K I C K B A C KS

GLUTES WEIGHTED

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 0 7 3

Move quickly between exercises in supersets (A1, A2 etc) and have


no longer than 90 seconds’ rest between sets.

SET SETS REPS/ T IME EXER C IS E TEM P O

CO T T O N B A N D D U M B B E L L H I P
A1 4 10 2120
THRUSTS

CO T T O N B A N D D U M B B E L L H I P
A2 4 5 1111
THRUST PULSES

CO T T O N B A N D G LUT E B R I D G E
A3 4 20 1110
F LYE S

B1 3 12 D U M B B E L L S U M O S Q UAT S 2120

B2 3 10 E/W CO T T O N B A N D L AT E R A L WA L KS -

D U M B B E L L S P L I T S Q UAT S
C1 3 8 E/L 2120
( LO N G S T R I D E )

C2 3 15 F R O G K I C KS 2120

FINISHER:OPTIONAL VI M E O EXE R C I S E D E M O N ST R AT I O N S:

A1 2 30 SEC CO T T O N B A N D A B D U C T O R S

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Ready to achieve a full-body transformation?
TEAM SHRED IS THE
TEAM FOR YOU!
This Program is perfect for those who enjoy short, sharp,
circuit-style training.Team Shred is loved by thousands of ladies
worldwide, especially those interested in weight-loss.
We have 3 rounds available, and I’ve included an example of the Shred training split,
as well as some samples workouts for you on the following pages.

Wh,’s requir.?
The BBR App includes access to both and
gym workouts for Team Shred, however, it
doesn’t require any complex gym machines!
To successfully complete this Program, we
recommend having access to:

• Barbell • Booty Bands


• Dumbbells • Cotton Bands
• Skipping Rope • Ankle Weights
• Resistance Bands • Exercise Ball

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Team shred
WORKOUT SPLIT
Want to know what a week of training looks like for each round of Team Shred?
Take a look at our examples of each training split below!

R OUND 1

Monday U PPE R B O DY WE I G H T E D

Tu e s d ay F U L L B O DY C I R C U I T

We d n e s d ay G LUT E S WE I G H T E D

Thursday H I I T CA R D I O & CO R E

Fr i d ay F U L L B O DY C I R C U I T

S a t u rd a y LOWE R B O DY WE I G H T E D

Sunday R E ST & R E COVE RY

R OUND 2

Monday H I I T CA R D I O & CO R E

Tu e s d ay LOWE R B O DY C I R C U I T

We d n e s d ay U PPE R B O DY WE I G H T E D

Thursday H I I T CA R D I O & CO R E

Fr i d ay LOWE R B O DY C I R C U I T

S a t u rd a y U PPE R B O DY WE I G H T E D

Sunday R E ST & R E COVE RY

R OUND 3

Monday U PPE R B O DY H I I T C I R C U I T

Tu e s d ay G LUT E S WE I G H T E D

We d n e s d ay U PPE R B O DY WE I G H T E D

Thursday L I S S CA R D I O & CO R E ST R E N G T H & STA B I L I T Y

Fr i d ay LOWE R B O DY WE I G H T E D

S a t u rd a y H I I T CA R D I O & F U L L B O DY S C U L PT I N G

Sunday R E ST A N D R E COVE RY

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Want a taste of team shred?
I’ve included a GYM + HOME workout below for you to try!

GYM WORKOUT
FULL BODY CIRCUIT

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 1 7 0

You have 1 minute to complete your 15 reps. Any additional time you have, you rest.
As soon as the next minute starts you start your next exercise.
90 seconds rest between sets.
If you are completing the exercise too quickly you need to choose a heavier weight.

SET SETS REPS/ T IME EXERC IS E

15 REPS IN
A1 4 B A R B E L L S H O U L D E R P R E S S ( S TA N D I N G )
60 SEC

15 REPS IN
A2 4 BARBELL SUMO DEADLIFTS
60 SEC

15 REPS IN
A3 4 B A R B E L L B E N T OVE R R OWS
60 SEC

15 REPS IN
A4 4 B A R B E L L B OX S Q UAT T O J U M P S
60 SEC

15 REPS IN
A5 4 BARBELL BENCH PRESS
60 SEC

15 REPS IN
A6 4 BARBELL ROMANIAN DEADLIFTS
60 SEC

FINISHER:OPTIONAL VI M E O EXE R C I S E D E M O N ST R AT I O N S:

30 seconds on each set. 30 seconds rest between sets.

A1 3 30 SEC VA CC U M S

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


HOME WORKOUT
FULL BODY CIRCUIT

V I M E O E X E R C I S E D E M O N S T R A T I O N S : h t t p s : // v i m e o . c o m /s h o w c a s e / 6 3 6 6 2 0 7

You have 1 minute to complete your 15 reps. Any additional time you have, you rest.
As soon as the next minute starts you start your next exercise.
90 seconds rest between sets.
If you are completing the exercise too quickly you need to choose a heavier weight.

SET SETS REPS/ T IME EXERC IS E

15 REPS IN
A1 4 D U M B B E L L S H O U L D E R P R E S S ( S TA N D I N G )
60 SEC

15 REPS IN
A2 4 D U M B B E L L S U M O S Q UAT S
60 SEC

15 REPS IN
A3 4 D U M B B E L L B E N T OVE R R OWS
60 SEC

15 REPS IN
A4 4 D U M B B E L L S Q UAT H E E L J U M P CO M B O
60 SEC

15 REPS IN
A5 4 DUMBBELL BENCH PRESS
60 SEC

15 REPS IN
A6 4 DUMBBELL ROMANIAN DEADLIFTS
60 SEC

FINISHER:OPTIONAL VI M E O EXE R C I S E D E M O N ST R AT I O N S:

30 seconds on each set. 30 seconds rest between sets.

A1 3 30 SEC VA CC U M S

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


All 0#t n1ritiо!
Your Macro/Meal guide takes out all the guesswork from the
nutrition side of things - just follow it, and you’re bound to get
fantastic results!
If you’re fairly new to planning your nutrition or just want to keep things simple,
choose the full Meal Guide option, which will lay out all the main ingredients for you
to create delicious meals from. This is the most popular option giving you access to
all of the features in the BBR App.

More experienced girls can take advantage of the Macro Only guide, which provides
energy and macronutrient targets, as well as nutrient timing advice. All plans come
with lots of information and exciting features, including Freestyle Macros and
Recipes to inspire you.

Speaking of the Recipes, here’s a glimpse of what you can expect to


eat during the challenge:

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Br$kfa4 Recip5
BREAKFAST RECIPE

LEMON & BLUEBERRY


P R O T E I N PA N CA K E S

Directiоs:
Iŋr.ie7s:
1. In a blender, combine protein, lemon
30g Vanilla Protein Powder
juice, honey, vanilla extract, oats, egg and
25g Blueberries
plant based milk. Blend until smooth. After
Zest and Juice from 1/2 Lemon
blending, stir in blueberries and lemon
8g Honey
zest.
1 tsp Vanilla Extract
60g Rolled Oats
2. Lightly spray a pan on medium heat
1 Egg(s)
with coconut oil. When hot, pour enough
1 tbsp Unsweetened Plant Based Milk
pancake batter onto pan to create the
Sugar Free Maple Syrup (optional)
desired size pancakes you’d like.

3. When the pancake starts slightly


bubbling at the surface, flip it to the other
side and cook for another 1-2 minutes on
medium heat.

4. Serve hot with sugar-free maple syrup!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Br$kfa4 Recip5
BREAKFAST RECIPE

EGG WHITE BREAKFAST


SANDWICHES

Directiоs:
Iŋr.ie7s:
1. Spray a pan and round egg mould with
1 wholemeal English Muffin
cooking oil spray. Pour egg whites into the
100g Egg Whites
silicone egg ring, on a pan over medium
30g Turkey Breast Slices
heat. Sprinkle with salt & pepper.
15g Vegan Mozzarella Shreds
Salt & Pepper
2. In the same pan, add turkey slices and
Sugar Free Barbeque Sauce (optional)
cook them until they develop a slightly
brown crust.

3. While the egg and turkey are cooking,


toast the english muffin to your liking.

4. After a minute, gently remove the *Note: The egg whites can also be
egg ring from the egg and flip it. Flip
cooked in a small circular bowl or
the turkey slice as well. Cook for another
tupperware in the microwave for
minute and then remove from the pan.
approximately 1-2 minutes. Cook in
40 second increments so they don’t
5. Add the egg whites to the toasted explode in the microwave.
english muffin, with cheese on top, as
well as the turkey slices. Add sugar free
barbeque sauce for added flavour. Enjoy!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


LUNCH RECIPE

SPICED CHICKEN
BURGERS

Directiоs:
Iŋr.ie7s:
1. In a bowl, mix together all ingredients
90g Extra Lean Chicken Mince (Raw Weight)
until thoroughly combined.
40g Quinoa (Cooked Weight)
1/4 tsp Ground Turmeric
2. Form mixture into patties of your
1/4 tsp Ground Cumin
desired size.
1/4 tsp Paprika
1/4 tsp Onion Powder
3. Heat a pan over medium-high heat or
1/4 tsp Garlic Powder
a grill/barbeque. Lightly spray pan with
Salt & Pepper
cooking oil. Once hot, place in patties and
Sugar Free Barbeque/Tomato Sauce (optional)
cook for about 5-8 minutes on each side.

4. Serve hot with a side of sugar free


tomato or barbeque sauce. Enjoy!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


LUNCH RECIPE

PINK PEPPERCORN
BAKED SALMON

Directiоs:
Iŋr.ie7s:
1. Preheat oven to 200°C and line a baking
130g Salmon (Raw Weight)
sheet with baking/parchment paper.
1 tsp Pink Peppercorns
Juice and Zest from 1/2 a Lemon
2. Lay your salmon fillet on top of some
2 sprigs fresh Rosemary
aluminum foil. Top salmon with salt,
Salt & Pepper
pepper, lemon juice and zest, rosemary
sprigs and pink peppercorns.

3. Loosely wrap and close the aluminium


foil around the salmon so that you create a
mini-oven for each piece of salmon. Bake
in the oven for approximately 20 minutes,
or until the salmon is flaky. Enjoy!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


DINNER RECIPE

CHICKEN & VEGGIE


PA S TA

Directiоs:
Iŋr.ie7s:
1. Lightly spray a pan on medium-high
130g Pasta (Cooked Weight)
heat with cooking oil. Once hot, add
110g Extra Lean Chicken Mince (Raw Weight)
in shallots and garlic and sauté until
1/2 Shallot, diced
softened. Add in chicken mince, and break
1 clove Garlic, minced
it up into small pieces using a spatula.
20g Spinach, roughly chopped
5g Olive Oil
2. Once chicken mince is nearly cooked
40g Red and Orange Capsicum
through, add in spinach leaves and sauté
(mixed together), thinly sliced
until they have welted. Take off the heat
30g Mushrooms, halved or
and set aside in a bowl.
quartered if large
1/2 small Zucchini, cut into thick circles
3. In the same pan over medium-high
1/2 fresh Tomato, diced
heat, add olive oil. Once hot, add in the
1/4 cup Reduced-Sodium Chicken Stock
rest of the ingredients. Bring this to a
1 tsp Cajun Seasoning
gentle boil, add back in the chicken mince,
1 tsp Tomato Paste
and reduce to a low simmer. Simmer for
Salt & Pepper
an additional 5-15 minutes.

4. Season with salt and pepper.


Enjoy over pasta or rice!

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


DINNER RECIPE

S AVO U RY S WE E T P OTATO

Directiоs:
Iŋr.ie7s:
1. Preheat oven to 220°C. Line a baking
200g Sweet Potato (Raw Weight)
sheet with paper or foil.
¼ small Onion, diced
2. Poke holes into your sweet potato using 80g Lean Turkey Mince (Cooked Weight)
a fork in a few different spots. Bake your ¼ tsp Chili Powder
Sweet Potato until the skin is crispy and ¼ tsp Ground Cumin
the middle is soft. Once cooked, make a ¼ tsp Paprika
cut through the middle of the potato. Salt & Pepper
10g Vegan Mozzarella Shreds
3. In a pan over medium-high heat, add
10g Red Capsicum
in diced onions and sauté until softened.
20g Avocado
Add in turkey mince and all spices. Break
Lemon Juice (optional)
mince into small pieces with your spatula
Red Pepper Flakes (optional)
and mix to evenly coat with spices. Season
with salt and pepper. .

4. Top the cut sweet potato with your


cooked mince. If you wish to add some
vegan cheese, place some on top of the
mince and put the potato back in the oven
until the cheese is melted.

5. Dice capsicum and avocado and


sprinkle on top of the mince.

6. Drizzle with lemon juice and season


with salt, pepper, and red pepper flakes.

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Bikini
TRANSFORMATIONS

V859 Loka
“BBR taught me that carbs are not an
enemy (i literally was allowed to eat more
carbs then protein and fats and i never
ever thought that would be okay and
still achieve such amazing results). I am
so glad i gave myself a second chance
at this Challenge after failing myself
with the first one. I am so thankful i did!
I managed to overcome my negative
thoughts and achieve what i thought i
couldn’t. Thank you BBR fam for helping
me change my lifestyle!”

Cy7hia S;inas
“I am so grateful for the BBR team and
what they have put together. They are all
incredibly inspiring and have created such
a positive and uplifting community that
I’m proud to be a part of. I am no longer
intimidated by the gym; I no longer feel like
I’m on a “diet”, but instead have improved
my lifestyle to being healthy and being a
role model for my family.”

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Booty
TRANSFORMATIONS

Brit%y M(tyn
“My first ever challenge with BBR! This
Program literally has given me life again!
I feel so much better within myself, my
energy levels are so much higher and
I’ve finally got my passion back for the
gym and working out!! Yusssssss! 😍 so so
grateful! I find the app so helpful and
easy to use, the mindset tips are great
and I love the meal plans! I was amazed
learning so much about nutrition and
how to fuel my body CORRECTLY along
with my workouts.”

Kry4; M(l<
“I’ve been working so damn hard to improve
every part of my health and thanks to BBR
I’m the fittest, healthiest and happiest I’ve
ever been. I’ve always been obsessed with
health & fitness and now I’m learning to
train smarter, listen to my body and fuel it
with even better foods. RACHEL YOU HAVE
CHANGED MY LIFE! Thank you guys for
everything! I’m so happy I could cry.”

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Shred
TRANSFORMATIONS

Tia Savage
“The BBR 6 Week Shred Challenge is
the first fitness challenge I have ever
participated in and it was AMAZING!
I feel the happiest I have felt in a long
time, I am more confident and I feel
stronger in both my mind and body. I
achieved so much during such a short
time, and have grown so much from
the experience. The BBR 6 Week Shred
Challenge has done more for me than
change the way I look and feel, it has
changed my lifestyle, my habits and my
goals. Thank you so much team BBR!!”

C#rt%y Ch;m=s
“Shred 1.0, 6 week challenge! Super proud!
Don’t beat yourself up if you don’t put in
100%, you will still see results! Gave about
80% into this challenge and now I’m so
much more confident within myself and the
gym! Thank you Team BBR”

6 WEEK CHALLENGE EBOOK BODIES BY RACHEL


Let’s do this!
This Challenge officially begins on Monday,
November 11th. Places are now open! I’m so proud
of what we’ve created with this Challenge and
would absolutely love to share this experience
with you. No matter your goal, my Team and I are
here with you every step of the way!

ch l o v e ,
Mu

x
Rach

BODIESBYRACHEL.COM.AU