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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.
2
Gym Workout
GYM - LOW ER BO DY
WA R M UP EX ERC I SES
EX ERC I SES
4
GYM - LOW ER BO DY
SUP ER SET
5
Home Workout
HOME- UP P ER BO DY
WA RM UP EX ERC I SES
E X ERC I SES
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HOME- UP P ER BO DY
LATERAL RAISES
SUP ER SET
FOREARM PLANK
SIDE PLANK
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Meal Plans
P L A NT-BASED M EAL P L AN
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
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P L A NT-BASED M EAL P L AN
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
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
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P L A NT-BASED M EAL P L AN
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
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R EGUL AR M EAL P L AN
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
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
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R EGUL AR M EAL P L AN
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
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
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R EGUL AR M EAL P L AN
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
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#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!
@carolina_deavila
@twerkresaa
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#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
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8 W E E K C H A L L E N G E
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!
STARTS MARCH 30
J O IN NOW
You can be a work in progress
and a masterpiece at the same time.