Вы находитесь на странице: 1из 19

8 W E E K C H A L L E N G E

Build your best beach body with me!


P EAC H P LEASE C HAL L EN G E

Summer is coming in HOTTTT and now is the time that not only feeds your body, but also your soul, and
to get your best beach body yet with my 8-week joining a community filled with babes that are working
challenge! This challenge is all about SHREDDING towards their best self too - you will see that the sky is
body fat %, tightening your waist and of course, if you the limit!
are a #WBKgirl, building the signature PEACH!!! For
my girls it’s not just about the physical transformation This program has been modelled off exactly the way

(which if you follow my plan you absolutely will!). But I train! A whoollleee lotta lower body training and

it is also about becoming confident AF, embracing toning upper body sessions.

your unique and incredible curves! I seriously cannot


Check out the training split below:
wait to coach you for the next 8-week challenge!
3 x lower body days
Becauseeee I want all my babes to get a little taste of
summer early, I have given a sample of my PEACH 1 x upper body day
PLEASE Challenge. In this guide you get to trial a
few of my training sessions + meal plans (aka get a 1 x rest or optional HIIT day
little head start on the challenge)! Believe me, I take
Aaaand you will end your training week with a full-
building a summer body pretty seriously and I want all
body HIIT session to burn some extra calories just in
my girls to do the same! I can’t wait to share with you
time for Summer!
the training program I personally use to get ready for
swimwear shoots and some of my fav summer recipes Instead of one dedicated Yoga day you will finish
to de-bloat and tighten up! each day with a short sequence of 2-3 yoga exercises
to cool down, stretch and relax the body after your
The PEACH PLEASE Challenge will provide you with
training sessions
the tools to train and nourish your body to build
your summer body, and so much more! I am going to I hope my #WBKgirls are ready - because in 2020
teach you the #WBKgirl mindset. If you are one of my we are bringing your best summer body yet! Buildin’
clients then you are going to learn how to love yourself booties and staying lean! What are you waiting for?
just the way you are, and embrace every unique part Start today!
of you!
M Y TRAN SFO R M ATI O N
Since WBK first launched, I’ve seen my training and
nutrition programs help countless others transform
their bodies, their minds and their lives! Nothing
makes my heart fuller than to see girls achieving
the most extraordinary things and becoming body-
confident! I am truly passionate about showing the
world that all it takes is a plan that supports living life
to the fullest with consistency and patience!

So for my second challenge of 2020, I want you girls


to completely transform the way you FEEL. Together
we will build curves, get stronger, become mentally
resilient, and empowered! By following a workout plan
designed to bring out your best shape, eating food

2
Gym Workout
GYM - LOW ER BO DY

WA R M UP EX ERC I SES

PAUSED SQUAT JUMPS

3 SETS // 10 REPS // NO REST

BOOTY BAND BRIDGE

3 SETS // 12 REPS // REST 30S

EX ERC I SES

SINGLE LEG SQUATS (RESISTANCE BAND)

3 SETS // 10 REPS EACH LEG // REST 30S

HIP THRUSTS (SMITH MACHINE)

4 SETS // 12 REPS // REST 60S

4
GYM - LOW ER BO DY

MACHINE LEG PRESS

4 SETS // 12 REPS // REST 60S

STRAIGHT LEG DEADLIFT (DUMBBELLS)

4 SETS // 12 REPS // REST 60S

SUP ER SET

DOWNWARD FACING DOG

3 SETS // 10 REPS // NO REST

MODIFIED ONE LEGGED KING PIGEON

3 SETS // 10S EACH SIDE // NO REST

5
Home Workout
HOME- UP P ER BO DY

WA RM UP EX ERC I SES

RUN OR BRISK WALK

1 SETS // 5MINS // NO REST

INCHWORM / WALK OUTS

1 SETS // 10 REPS // NO REST

E X ERC I SES

SUPERMAN BACK RAISES

4 SETS // 10 REPS // REST 30S

DB SEATED SHOULDER PRESS

4 SETS // 10 REPS // REST 30S

7
HOME- UP P ER BO DY

BENT OVER ROW (DUMBBELLS)

4 SETS // 10 REPS // REST 30S

LATERAL RAISES

4 SETS // 10 REPS // REST 30S

SUP ER SET

FOREARM PLANK

3 SETS // 45S // NO REST

SIDE PLANK

3 SETS // 20S EACH SIDE // REST 30S

8
Meal Plans
P L A NT-BASED M EAL P L AN

CREAMY ALMOND OATMEAL

Ingredients:
½ cup rolled oats
½ whole apple
½ cup water
½ cup unsweetened almond milk
½ tbsp almond butter
¼ tsp cinnamon

Instructions:
1. Chop the apple into small pieces
2. Cook the oats and chopped apple over the stove on
medium heat with the water for approximately 10-15
minutes until desired consistency is reached
3. Once cooked transfer to a bowl and top with
almond butter and milk, and sprinkle with cinnamon

CAULIFLOWER TACOS

Ingredients:
½ cup cauliflower 1 tbsp cilantro
¼ purple cabbage ¼ tsp paprika
1 whole tomato ½ tsp cumin
1 whole radish 2 whole grain tortillas
1 tbsp olive oil

Instructions:
1. Preheat the oven to 400 degrees F
2. Shred the cabbage, chop 1/2 of the tomato and slice
the other 1/2 (to be used to top the tortillas)
3. Toss the cauliflower and veggies with the olive oil
and spices
4. Roast the veggies on a pan in the oven until softened
for about 35 minutes
5. Warm the tortillas on a pan
6. Spread the vegetables on the middle of the tortillas
and top with remaining sliced tomato

10
P L A NT-BASED M EAL P L AN

GRILLED EGGPLANT SALAD

Ingredients:
1 cup eggplant 1 tbsp parsley
½ whole red onion ½ cup pinto beans
¼ tbsp olive oil ¼ cup cooked quinoa
1 tbsp lemon juice
1 1 tbsp almonds

Instructions:
1. Slice the eggplant and onion
2. Cook the quinoa as directed on packaging
3. Rub the eggplant with the olive oil and then grill on
a grilling pan over medium heat with the onions until
softened and browned
4. Add all of the ingredients to a bowl and mix together.
Top with the warm eggplant, onions and squeeze
lemon juice

WALNUT HEMP AND HUMMUS VEGGIES

Ingredients:
3 tbsp garlic hommus
1 tbsp walnuts
2 tbsp hemp seeds (hearts)
1 whole carrot
½ whole yellow bell pepper
½ whole cucumber

Instructions:
1. Slice the veggies up
2. Mix the hemp hearts and walnuts into the
hummus to serve

11
P L A NT-BASED M EAL P L AN

COCONUT CHICKPEA CURRY

Ingredients:
½ cup canned chickpeas 1 tsp curry powder
¼ cup basmati rice ¼ tsp turmeric
1 tbsp olive oil ½ cup coconut milk
½ whole red onion 1 tbsp cilantro
½ tsp minced ginger 1 whole tomato

Instructions:
1. Dice the onion and tomato and chop the cilantro
2. Cook the rice as directed
3. On a non stick pan cook the onions and veggies with
the oil and once browned transfer to a saucepan
4. In the saucepan add the coconut milk and remaining
ingredients and cook over medium heat until thickens
before serving over rice

Eating a more plant based diet is so


much more simple than most realize,
and has endless benefits.
let's start making a change,
one bite at a time!

12
R EGUL AR M EAL P L AN

BREAKFAST CHICKEN TACOS

Ingredients:
7 oz chicken breast 1 tbsp red taco sauce
½ cup canned kidney beans 2 tbsp olive oil
¼ whole red bell pepper ½ tsp salt
¼ whole yellow bell pepper ¼ tsp red chili flakes
2 whole corn tortillas

Instructions:
1. Grease a large skillet with olive oil
2. Chop chicken breast into bite-sized pieces. Add
chicken breast to skillet and stir-fry until golden
brown
3. Add taco sauce, kidney beans, salt, and chili flakes
4. Give it a good stir and remove from the heat
5. Spread over each tortilla along with peppers

COCONUT YOGURT PARFAIT

Ingredients:
¾ cup coconut yogurt
¼ cup low sugar granola
¼ cup blueberries
¼ cup raspberries
1 tbsp bee pollen
⅛ tsp cinnamon

Instructions:
1. Place the yogurt into the bowl first
2. Then add the remaining ingredients, and sprinkle
some cinnamon on top to garnish

13
R EGUL AR M EAL P L AN

TUNA FARFALLE SALAD

Ingredients:
½ cup farfalle ¼ tsp paprika
½ whole cucumber 3 oz canned tuna
1 cup cherry tomatoes 1 slice cheddar cheese
1 whole green onion stalk ½ tsp salt
1 tbsp mayonnaise ½ tsp pepper
½ cup celery

Instructions:
1. Chop cherry tomatoes and green onion stalk, drain
tuna, and dice celery and cheddar cheese
2. Boil the pasta until al dente then strain and rinse with
cold water to cool
3. Mix all of the ingredients into a bowl and top with salt
and pepper to taste

COTTAGE CHEESE PEAR BOWL

Ingredients:
½ cup cottage cheese
1 tbsp almonds
1 whole pear
½ whole banana
¼ tsp cinnamon
1 tbsp ground flax seeds
Handful of raisins

Instructions:
1. Place the cottage cheese into the bowl first
2. Chop almonds, dice pear and slice banana
3. Add the remaining ingredients on top and sprinkle
with some raisins to sweeten

14
R EGUL AR M EAL P L AN

BEEF AND BROCCOLI BOWL

Ingredients:
3 oz lean sirloin steak ½ cup bamboo shoots
½ cup brown rice ¼ tbsp olive oil
1 cup broccoli ¼ tbsp sesame oil
¼ cup celery 1 tbsp tamari sauce

Instructions:
1. Cook the steak on a non stick pan over medium
heat with olive oil to desired doneness.
2. Cook the rice as per packaging instructions
3. Saute the broccoli, bamboo shoots, and celery
over medium heat on a non stick pan with the
tamari sauce and sesame oil until softened
4. Serve with 1/2 cup cooked brown rice

Progress is impossible without


change, and those who cannot
change their minds cannot
change anything.

15
#WBKG I R L S GET THI CC

No matter the starting point, no matter the body type, #WBKgirls are making their own dreams come true!
These ladies are true to themselves, know their power and own it! They don’t slow up for no one; they know
that with persistence and consistency, and an army of passionate babes supporting them, anything is possible!
This is just a taste of what my #WBKgirls have achieved in 2019!

"I learned how to love my body again. I had


stopped going to the gym 3 years ago and this is the
motivation I needed to get back into it. The THICC
challenge has made me more confident, active and
happier.

There’s something about working hard and seeing


results that make you have a more positive outlook
on life. I am most proud of myself for making it to
the gym even though I’m a full time college student
with two jobs. I am disciplined and motivated to
become better not only physically, but in every
aspect of my life."

@carolina_deavila

"I was waking up 4 in the morning to head to the gym


to kill my workout. I am very proud of being able
to gain the weight, because for so long, I have been
struggling to put on weight. I am also proud with how I
never gave up and how tired I was from school
and work.

I learned to stay motivated and determined towards


my goal. Not only that, but I learned how to discipline
myself when it came to my lifts."

@twerkresaa

16
#WBKG I R L S GET THI CC

"Posting this because it’s been about 1 year and 2 months in between these photos now! I remember thinking
there’s no point in even starting yet because events were coming up such as Halloween, bonfire night,
Birthdays, Christmas, New Year’s Eve etc. And thought I may as well wait to start in the new year. But I’m
so glad I didn’t. Only [20] days left of 2019, that’s still an extra [20] days you could be ahead of your game.
Them [20] days you could be learning and growing and in a years time will be glad you started 2[0] days prior.
There’s always gonna be events coming up but doesn’t mean you can’t still do everything the same and enjoy
them the same. We’re going to have a strong 2020!"

@eliserosestanier

The most reliable way to predict


your future is to create it!

17
8 W E E K C H A L L E N G E

IF YOU WAIT TILL YOU'RE READY, YOU'LL BE WAITING FOREVER

PEACH PLEASE! Build your best beach bod yet with my latest 8-week
challenge! Starting March 30, you can join #WBKgirls from all around the
world in shredding fat, whilst shaping your glutes & overall muscle tone!

8 Weeks of Workouts with


detailed instructions

Home or Gym training


options avaliable

8 Weeks Meal Plan including


200+ recipes to choose from

Includes Regular or Plant-Based


meal plans

24/7 support from Fitness


and Nutrition experts

STARTS MARCH 30

J O IN NOW
You can be a work in progress
and a masterpiece at the same time.