FitazFK - FitazFK in 8 Weeks PDF

FITAZFK IN 8 WEEKS
1
DISCLAIMER:
The FitazFK in 8 Weeks is a product of FITAZ HEALTH Pty Ltd. The FITAZ HEALTH Pty Ltd is not liable for any loss or injury (directly or
content of this guide is written with the assistance of an Australian indirectly) resulting from any action taken, or reliance made by you on
Associate Nutritionist. These guidelines are not formulated to suit any of the information or material contained within this guide.
any nutrient deficiencies, allergies or any other food-related health If you use, or otherwise rely on, any of the information within this
problems and/or pregnancy. If you are an individual with such guide, you are responsible for ensuring (by independent certification),
problems, you should consult a qualified medical specialist or a similar its currency, accuracy, completeness, reliability, suitability, safety
qualified health professional. and relevance to your own personal and individual circumstances.
The nutritional guidelines and exercise programs contained herein are We strongly recommend that you obtain appropriate professional
designed for general health only and are not a substitute for a qualified health and training advice from a qualified medical specialist both
professional health diagnosis or treatment. This guide is not intended as before and during your participation in these nutritional guidelines
medical advice and therefore cannot be used to diagnose, treat, cure or and exercise programs. Any participant in this guide does
prevent any medical condition. These nutritional guidelines and exercise so at their own risk.
programs do not consider any person’s pre-existing or unknown
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contained within this guide, are owned by FITAZ HEALTH Pty Ltd.
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pregnant or breastfeeding and users with pre-existing heart and kidney
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this information; and unique differences in an individual’s situations.

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CONTENTS
5 FITAZFK TEAM
6 THE 411
14 CALENDAR
16 THE FOOD
26 THE FK METHOD
29 RECOVERY
32 SETTING UP
40 PHASE ONE
50 PHASE TWO
61 PHASE THREE
73 APPENDIX
3
WHAT WOULD
YOU ATTEMPT
TO DO IF YOU
KNEW YOU COULD
NOT FAIL? 4
30 YEARS. That’s how much industry
experience we have between the
FitazFK Team. While we’ve all come
from different backgrounds, we all
believe in leading a healthy, fit and
productive life. Whether we’re training
clients who are new to the fitness
game, or skilled professionals, we strive
to provide sourced information to teach
proven techniques in the simplest way.
OUR GOAL? To guide each person

to achieve their optimum health and
fitness goals. Now, while it’s completely
normal for us to eat and sleep in the
gym #not, we understand that not
everyone can dedicate their whole
lives to getting fit. Hell, we even cut
FITAZFK TEAM
ourselves some slack every now and
then. The point is: We play as hard as
we train. And we’re here to teach you
just how to fking do it, too.
MEET CO-FOUNDER
MEET CO-FOUNDER
MEET DIETICIAN
AARON GEORGIO MARIKA

With over fifteen years of experience in running Georgio has been involved in the fitness Professionally, Marika is an accredited practising
a successful training and corporate health industry from a young age, as both an athlete dietician, nutritionist, sports dietician, and fitness
business, Aaron is a big advocate of the mantra and a trainer. As a successful track athlete and instructor. Personally, she is the dictionary
‘Practise what you preach’ (and has the body to footballer, Georgio represented Queensland definition of a foodie! She attributes her success
prove it). Regarded as a leader within the health on a national level before embarking on a to her love of good food and overcoming her
industry, Aaron was honoured with the task of professional football career in Greece. In 2006, own food intolerances. Today, Marika shares her
co-authoring ‘Switched on Health Professionals he completed his Personal Training qualification keen insights on the ways you can maintain a
Vol. 1’ and extensively helped other instructors and since then continues to hone his skills within balanced, healthy lifestyle by being mindful of the
shape their own Personal Training empires. the fitness industry, through educational and food you eat. Her mission? To make the world a
Aaron has worked as a professional footballer practical experiences. As a result, he has become fitter, healthier and tastier place!
as well as competed nationally at a professional one of Brisbane’s most sought after personal
boxing level. Aaron’s experiences have shaped trainers. Through his training experiences as a
the way he trains and maintains his fitness levels professional athlete, Georgio believes that the
and he strives to pass this knowledge and pas- only three things you need to achieve your fitness
sion onto others through the FitazFK goals are motivation, planning and commitment.
training method. 5
TIME TO GET FITAZFK
‘WHY AM I FKING
DOING THIS?’
ARE YOU SERIOUS? PUT IT IN WRITING!
Why are you fking doing this?
LET’S PUT PEN TO PAPER:
Writing your reasons for getting f-i-t will make you I want to get FitazFK because…
more likely to stick to it. And it’s something you
can return to when you can’t feel your legs and are ONE
trying to remember why you signed up for this in
the first fking place. The reasons you put down can TWO
be anything from changing your lifestyle habits to
getting a booty like Beyoncé. Either way, remember
THREE
that you’re doing this for you!
6
THE 411
ON THE GUIDE
As you flip through these pages, you’ll find all the
essential tools you need to keep you motivated and
focused during your FitazFK journey.
FYI - be sure to print out the pages marked with a
icon in the top right hand corner. You’ll need
these tools to stay on track.
The guide is broken up into three key phases:

Cleanse, Conditioning and Re-establishment.
Each phase includes a training schedule and a

nutritional breakdown specifically tailored around
each day’s workouts. This will let you easily track your
progress for the next month and make sure you’re
taking in as much energy as you need to perform your
best on a daily basis. So no fking excuses!
PHASE ONE
CLEANSE
2 WEEKS
PHASE TWO
CONDITIONING
4 WEEKS
PHASE THREE
RE-ESTABLISHMENT
2 WEEKS 7
PHASE 1 CLEANSE
The aim of Phase 1 is to flush out all the nasty toxins from your system and simultaneously begin to
prepare your body for the challenging exercises to come. Cleanses enhance your body’s natural ability
to clean out your liver and kidneys. When your liver and kidneys are functioning properly, they will burn
fat more effectively. We warn you though, these first two weeks might be a struggle as some of your
favourite foods are OFF LIMITS. #saycheese.
You will spend the majority of the 8 weeks in Phase 2 aka
Conditioning. Quick reminder: conditioning is basically the
process of getting your body used to doing exercises.
PHASE 2
But conditioning your body to burn fat involves more than just the right kind of training
schedule. Your food choices matter too because that’s what will give you the energy to
do those 5000 squats. (Just kidding, it’s more like 500). That’s the reason we have paired
each day’s training schedule with a corresponding food guide. Yes, there’s a method to our
madness. We want to make sure you’re getting the right balance of energy and nutrients
CONDITIONING
to keep up. As each day passes, you will notice that your sessions will become harder and
your energy intake will increase. It’s all part of our master plan, because it is during this
phase that you will start to see your best results.
PHASE 3
You’re almost there! This two-week phase combines intense training with a
balanced, maintainable nutrition plan. The goal here is to ease you back into
everyday life, but with the added bonus of a hot new bod. For maximum results,
RE-ESTABLISHMENT you’ll have to enter each training session with 100% dedication - it’s only 28
minutes, babe! And because we believe in a balanced life, we now give you
some freedom when it comes to your food choices #hellocheese. Just be sure
to keep your goals at the forefront of your mind so you don’t get off track.
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WHEN DO I START?
RIGHT FKING NOW!
There’s no better time than the present to make a change and up your fitness game.
This guide is for you to build on the fundamentals of Fitaz in 28 Days.
Tick off those daily goals one at a time until you’ve reached the finish line.
We’ll be holding your hand every step of the way.
The road to success is paved with good intentions.

And to help you get there a little quicker, we’ve got a trick or two up our sleeves:
ONE TWO CONSTANTLY RE-VISIT YOUR ‘WHY’

START FRESH It’s easy to forget why you even started the damn thing (especially when everything
hurts). That’s why it’s super important to give yourself daily reminders of where you
Indulged in way too much wine, stayed far
want to be and how you’re going to get there #dedicationiskey. Doing things like
too long at the office, or your cat keeps
setting reminders on your phone or keeping motivational sticky notes on your work
sitting on your head at 4 a.m? Whatever the
computer will keep you focused on your goal.
reason, it’s guaranteed that at some point in
your fitness journey, you will have setbacks.
Don’t give up. Instead, lay out your gym THREE TAKE IT ONE DAY AT A TIME
gear next to your bed the night before and
Rome wasn’t built in a day (and neither was Queen B). Focus on each day
prepare a healthy breakfast in the fridge.
as it comes rather than looking too far ahead - and freaking yourself out!
This way when you wake up in the morning,
Smash out your daily goals, be patient and you’ll be a real winner.
you can’t help but have fitness on the brain.
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#TEAMFITAZFK
Sorry to sound like the opposite of your mother, but you’re not a unique snowflake.
And that’s a good thing! Because when it comes to fitness, you’re going to need to
surround yourself with people who are going through the same experiences as you are.
Sharing your journey on Instagram with the FitazFK fambam will keep you motivated
AF. In fact, you’ll also be inspiring others to squat like it’s hot all around the world!
Camera shy? Try creating a separate Insta account so that you don’t show
your progress to anyone other than #TEAMFITAZFK!
JOIN THE COMMUNITY TODAY

BY USING THE HASHTAG #TEAMFITAZFK
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@SABOSKIRT
@KRISTINAMENDONCA @LANIPRATTHEDGER
@GEORGIESTEVENSON @KELSRFLOYD
THE FAMILY
MEET SOME OF
@OLIVECOOKE
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@BIANCAELLABOOTH @STACEYLAUREN
THE BEST
PROJECT
YOU CAN
WORK ON
IS YOU!
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PROGRESS NOT PERFECTION
SELFIE HOW-TO
Tracking your progress with a photo is one of the

most motivating ways to see the kind of results scales
won’t show you. And let’s face it - we’re all suckers for
before and after shots! As you make your way through
the FitazFK guide, your body composition will change
dramatically. You’ll notice things like a loss in body
fat percentage and an increase in muscle tone.
And since muscle weighs more than fat, the number
you see on the scales won’t tell the full story. Photos
will.
ONE WEAR THE SAME OUTFIT IN BOTH SHOTS TO GET A

CLEARER IMAGE OF YOUR PROGRESS
Remember you’re striving for TWO TAKE YOUR PHOTO IN NATURAL LIGHT
progress here, not perfection!
The feeling of satisfaction you’ll get when
comparing photos will prove that
consistency pays off.
THREE TAKE BOTH FRONT & SIDE PHOTOS
WEIGH IN: MEASUREMENTS

ONE TWO WAIST
Weigh in first thing in Keep your weigh in When measuring your waist,
the morning (before time consistent. It is make sure the tape is aligned
breakfast). This will vital to check your with your belly button and keep
give you an accurate weight at the same the tape as straight as possible
indication of your true time every day. around your back.
weight.
HIPS
GIRL TALK! To measure your hips, place
Warning: Do not step on the scales before or after that time the measuring tape around the
of the month! But if you do, don’t be disheartened by the widest part of your bum. Once
number. If you’re staying on track, exercising and sleeping again, ensure the measuring
well, then chances are you’re retaining water weight. This will tape is straight.
be gone before you know it (or in 5 to 6 days to be precise).
13
FK FAD DIETS!
CREATE A HEALTHY
LIFESTYLE &
EAT THAT BURGER
EVERY NOW
AND THEN
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OUR SECOND FAVOURITE F WORD - FOOD!
IT’S ALL ABOUT TIMING There are two simple rules to the FitazFK Food Club.
If you’re unsure of what real, wholesome, nutritious Rule 1: 90% of the food you eat
food looks like, ask one question: What’s its lifespan? should be real, wholesome and nutritious.
With a few exceptions, anything that lasts longer than Rule 2: Stay the fk away from
your next due haircut is probably a big no-no. counting calories!
These foods are likely stripped of nutrients and highly
processed. Stay away because they will sabotage your To give yourself the best chance of success, it’s best to
efforts in the gym and compromise your health. create a positive relationship with exercise and nutrition.
Think of them as your new #BFFS. This guide is packed
FARMER KNOWS BEST with recipes and exercises that will have you loving every
Where possible choose organic, locally sourced foods –
fking second of getting fit! Plus, we weren’t joking before -
shop from farmers markets, not from the supermarket!
you can totally have the occasional burger!
SUGAR #THEENEMY See, the old equation of calories-in versus calories-out

Think of sugar as the cause of those dimply things on your
doesn’t work. There are so many more factors that can
thighs that you’ve been fighting to get rid off (aka cellulite).
influence your results, like hormonal imbalances, food
And the fight against sugar is no joke, folks! Sugar isn’t just
quality and metabolic effects.
found in packets labelled SUGAR. It’s hidden in foods you
wouldn’t even think of, like b-r-e-a-d. In the list on the next
Instead of counting calories, we encourage mindful eating.
page you’ll find all the aliases for “sugar”. The diagram
Be curious about where your food is coming from and
explains GI levels and how eating sugar and high GI foods
focus on what your body gains from it.
affect your body.
NATURAL IS BEST RELEASE ENERGY QUICKLY

Choose foods that are closest to their natural form - FEEL HUNGRY SOONER
whole fruits, vegetables, meats, poultry, seafood, legumes,
EAT MORE!
dairy, nuts and seeds.
LEARN TO READ YOUR INGREDIENTS! HIGH G.I DIAGRAM

If you can’t pronounce it, chances are you probably
shouldn’t be eating it. Also, if sugar is one of the first
NON FAT BURNING ZONES
ingredients on the list of contents, then it’s best to avoid
popping it in your shopping basket!
CODE WORDS FOR SUGAR

BLOOD SUGAR
Brown-rice syrup, Corn sweetener, Corn syrup, or

corn syrup solids, Cane Juice, Dehydrated cane
juice,  Dextrin,  Dextrose, Fructose,  Fruit juice
concentrate, Glucose, High-fructose corn syrup,
Honey, Invert sugar, Maltodextrin, Malt syrup, Maltose,
Mannitol, Maple syrup, Molasses, Raw sugar, Rice
HUNGRY/SLEEPY ZONES
Syrup, Saccharose, Sorbitol, Sorghum or sorghum
syrup,  Sucrose Syrup, Treacle, Turbinado Sugar, Xylose
TIME 15
PROCESSED VS
INSERT IMAGE SHUTTERSTOCK WHOLEFOODS
WHAT ARE WHOLEFOODS? WHAT ARE PROCESSED FOODS?
Wholefoods are foods that have gone through minimal The term “processed foods” refers to any food that has
processing and they are miracle workers for your system. Your been deliberately altered before it’s available for us to buy
body breaks down wholefoods muuuch easier than processed and eat. It can be as simple as freezing or drying food to
foods because they’ve got a low GI. Foods low in GI release preserve nutrients and freshness, or as complex as adding
energy at a slower rate, making you feel fuller for longer. cheap fats and vegetable oils. Since these are often
hydrogenated, turning them into trans fats, they are to be
WHOLEFOODS INCLUDE: avoided at all costs.
• Fresh fruits and vegetables
• Raw nuts
• Dried legumes PROCESSED FOODS INCLUDE:
• Farm-fresh eggs
• Dried fruits
• Unrefined grains
• Margarine
(Whole wheat bread and pasta,
• Bacon
steel-cut oatmeal, quinoa and brown rice)
• Ketchup
• Frozen fruits and vegetables
• Flavoured nuts and microwaved popcorn
• Meats (Think wild over pastured, pastured over grain-fed)
Oils (Your best options are nut oils,
seed oils and avocado oil)
• Dairy (Hormone-free)
It’s important to remember that your nutritional intake should be

mainly made up of whole foods (aka, the really good stuff).
TRY TO AVOID HAVE THESE INSTEAD!
Here are some smart swaps to keep you on the right track:
Processed breakfast cereals Rolled or steel-cut oats

Fruit juice Fresh fruit
Flavoured yoghurt Natural Greek yoghurt
White bread Wholegrain / rye bread
White rice Brown rice
Salad dressings Extra virgin olive oil & lemon juice
Potato crisps Roasted chickpeas or air popped corn
Muesli bars Nut and seed mix

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PROTEINS
If it was good enough for the Flintstones, it’s good enough
for you. Protein is essential for muscle development and
connective tissue. But more importantly, protein provides
fundamental roles in enzyme and hormone control. Proteins
are made of smaller units called amino acids, eight of which
are referred to as essential to our bodily function. How come?
Well, while they’re crucial to making our bodies function, we
can’t actually make them ourselves. This means we have to
get them through our diet. Think foods that are rich sources
of protein like eggs, chicken, beef, lamb, fish, dairy, soy,
legumes and nuts.
FATS
Before you freak out and think we’ve been abducted by some
fat-loving aliens, hear us out. Fats provide a useful energy
source to keep you going throughout the day. But, there
are good fats and bad fats. Let’s start with the good - the
unsaturated fats. These guys have been found to reduce the
risk of heart disease and help lower cholesterol. Good fats are
high in omega-3 fatty acids, found in oily fish and flax seeds,
as well as monounsaturated fats found in nuts, avocado and
olives. Now the bad guys. There are two types of fat that should
be eaten sparingly: saturated and trans fatty acids. Bad Boys
what you gonna do? Glad you asked. Saturated and trans fats
raise cholesterol levels, clog arteries and increase the risk of
heart disease. So it’s best to avoid them as much as you can!
CARBS
Repeat after us: Carbs are not the enemy. In your quest to
“be less fat” keep in mind that carbohydrates are actually one of
the most essential foods aiding healthy bodily functions, including
weight loss!
Carbohydrates provide an important source of fuel for your body,

especially when you’re working out on the daily. Our brains
need them to function and our muscles need them for energy.
Spending too much time in a carb depleted state can leave you
feeling drained and lethargic #aintnobodygottimeforthat!
So while they generally have a bad reputation, plenty of carbs are

good for you. Carbs with a low glycemic index (GI) are digested
more slowly, which means there’s less of a spike in blood sugars,
and energy is released more slowly and more steadily. Most
importantly, carbs are essential for ensuring you have enough
energy to work up a sweat and absorb protein. That’s right,
protein without carbs is pointless. Some examples of “good”
carbs include fresh fruit, whole grains, low fat dairy products, 17
legumes and lentils.

LET’S MAKE IT EASIER
To help you recognise them better,
here are five of our favourite sources of carbs:
CARBS HOW THEY HELP
CARB PHOTO SHUTTERSTOCK

Rolled oats Assist digestion
Brown rice Promote fullness
Sweet potato Assist with weight loss
Quinoa Great for your heart
Legumes Improve mood & brain function
All carbs are not created equal. The glycemic index

ranks carbohydrates according to their effect on
blood sugar levels. High levels of GI can be toxic to
your body, causing kidney failure, and heart disease
in worst cases. The lower the GI of the carbohydrate,
the more slowly it releases energy at a steady pace,
which can keep you fuller for longer.
FIBRE
Fibre can be our best friend when we’re ahem constipated
ahem. But did you know that dietary fibre is the indigestible
component of carbohydrates? What the fk does that mean
and why should you care? It means that dietary fibre
doesn’t actually provide a source of energy. Rather, it
helps keep you pooping regularly (Someone had to say it).
It also helps to reduce the risk of cardiovascular disease
and bowel cancer, as it keeps your digestion on track.
Foods such as whole grains, the outer skins of fruit and
vegetables, nuts and seeds, lentils and legumes are all rich
in fibre.
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If you want to give yourself the best chance to
succeed in your fitness journey, you need to
improve your metabolic rate and consume more
nutritious calories. By eating controlled, nutritious
meals at planned intervals during the day, you’ll
curb cravings and resist temptation from the 3
WHY
p.m. sugar-monster (Yup, we call him that).
Smaller meals promote healthy insulin levels
and trick your brain into thinking your tummy is
being fed all day long. Contrary to what fad diets
espouse, we believe there’s nothing wrong with SHOULD WE
EAT FIVE
munching on good wholesome food throughout
the day - and by wholesome food we don’t mean
a cheeseburger from McDonald’s!
Although, about that cheeseburger. You have

every right to have that fking cheeseburger every
MEALS A DAY?
so often. Why? Check it. Studies have shown BECAUSE WE FKING SAID SO!
that a spike in your caloric intake every now and
then can actually encourage your body to burn
calories more rapidly, instead of comfortably
adjusting to a lower calorie lifestyle. A routine
cheat meal can help avoid or overcome a weight
loss plateau. BUT (of course there’s a but!) this
is not a green light to go on a fast food binge! A
SOME OF OUR PREFERRED CHEAT MEALS
cheat meal should not become a cheat day - ‘cos
then you’ll ruin all the fun.
• PAD THAI
On the subject of cheat days, you’ll notice that • HEALTHY BURGERS

we don’t allocate a specific “cheat meal day”. (AKA, WHOLEGRAIN BREAD)
Instead, we think you should decide that for
yourself. If your bestie is having their birthday • HEALTHY PIZZA ON PITA / MOUNTAIN BREAD
dinner on a Thursday night, we wouldn’t want you
to miss out on caaake just because your cheat • GELATO OR SORBET
meal day is Sunday. Have your cake, and eat it (MANGO IS OUR FAVE!)
too - and pick a day that suits you.
• NACHOS WITH WHOLE GRAIN CHIPS
Hot tip for cheat meals: Is it burgers you crave?
• DOUGHNUT, GLUTEN AND SUGAR FREE
Pancakes? Cheesy pizza? Pick a cheat meal that
(YES, THEY EXIST!)
tantalises your tastebuds. Don’t just eat any ol’
fatty food just because you’re allowed to. Make it
• PROTEIN PANCAKES
worth every bite!
19
THE IMPORTANCE OF
FOOD JOURNALLING
Writing your crush’s name X amount of times in your diary was fun in high
school. Think of your food journal as a grown-up’s version of that - with your
crush being healthy food! Studies have shown that keeping a journal of
everything you eat (yes, even that cheeky chocolate bar) is the best way to
hold yourself accountable for what goes in your mouth. Between working,
studying, exercising, having some form of a social life and everything in
between, it’s easy to forget about that flat white you had in the morning. So,
print the food journal on the following page for every week of your FitazFK
journey and you’ll leave very little room for error!
MARIKA’S GUIDE TO KEEPING A FOOD DIARY

To have a food journal, or not have a food journal? That is the question.
For most people, keeping track of the foods they eat is a great way of
understanding when they eat and how much they eat. Many people aren’t
aware of how much food they consume until they see it in writing. Keeping
a food journal can also help when you’re making decisions around food; the
thought of writing down a whole bar of chocolate may actually stop you from
doing the deed. If a food journal is your new best friend, make sure you’re
honest and write down everything you eat - good or bad!
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Hey, we didn’t come up with it –
but we sure live by it. Whether you’re busy
with work, family, friends, or cat – healthy
FAILING TO PREPARE
eating is often the first thing to suffer when
crunched for time. That’s why preparing
your meals in advance is more important
IS PREPARING TO FAIL
than you think. It is essential, as you work
through this guide, especially in Phase 1, to
keep all the suggested foods close by. This
will help you avoid making bad decisions.
Not familiar with the food-prepping life?
MEAL PREP101 Here are some tips to ease you in:
ONE TWO
PLAN SHOP
Plan by writing down your meals Rule number 1: never shop on an empty
and snacks for the week. If this gets stomach. If you’re hungry, you are much Food Prep Image Shutterstock
overwhelming, start small. Write down more likely to buy more than you need.
your meal preps twice a week, once on Take your shopping list with you and
Wednesday to cover Thursday, Friday, stick to it. Remember - you only have to
Saturday and Sunday. And once on say “no” once at the supermarket rather
Sunday to cover Monday, Tuesday and than 100 times at the cupboard! Oh, and
Wednesday. Our trusty go-to meals? The be sure to add zip lock bags and plastic
Sweet Potato Frittata, Turkey Burrito Bowl containers to the list, too.
and Fish Tacos from our What the Fk
Should I Eat Cook Book. These meals
will make your food prep days a breeze.
THREE FOUR
PREP COOK
Chop up all your fruit, veggies and meats Cooking a batch of veggies in the oven is
and pop them in air-lock containers so the quickest and easiest way to prepare
your meals are ready to go! Be sure to for a healthy week. Also remember
portion the sizes so you’re not tempted to that salads are your BFFs - chop up
go back for seconds. everything in advance and keep it in the
fridge. Be sure to add some delicious
herbs and spices to your protein for extra
flavour (i.e this is your time to shine in the
kitchen!). Mix up the flavours week by
week so you don’t get sick of the same
21
grilled chicken.
FORGOT YOUR FRESH JUICE
from your local café!
LUNCH?!
Look for something full
of veggies with a dash of
fruit to satisfy your sweet
tooth.
You’ve prepped your meals for the week like a

good girl scout (even missed the next episode
on Netflix to do so) and now you’re at the office. SALAD
It’s lunch time and you realise that you forgot
You CAN make friends with salad!
your sweet potato frittata at home.
Look for something with protein
SHOCK! HORROR! Not really. Sure, you could
(salmon, tuna, turkey or
let this one setback deter you and send you
grilled chicken) and a fresh lemon,
straight into the path of the nearest taco truck,
oil or vinegar-based dressing.
or you could simply choose one of our favourite
Steer clear of Caesar salads
healthy options that are out there:
with fatty dressings and croutons!
SUPERMARKET
Make a trip to the closest
supermarket! Grab a can
of tuna, some leafy greens,
lemon, oil, and salt and pepper
for taste and voilà – lunch is
served in no time!
22
WATER INTAKE
CAN HELP BODY FAT LOSS
Water, water everywhere. In fact, H2O makes up about
60% of your body weight, making it like the most necessary
thing ever to your body’s running system. Failing to keep
sufficiently hydrated takes a massive toll on your body and
can lead to dehydration. In fact, even mild dehydration can
drain your energy levels, stopping you from performing
your best in and out of the gym.
Dehydration frequently causes fatigue and loss in

concentration. And do you know what that means? You’ll be
reaching for the naughty-cupboard in no time. Sometimes
when your body is “craving” sugar, it’s actually craving
water – so don’t mix it up! Staying hydrated will also help
you feel fuller between meals.
If you find it hard to keep on top of your H2O, try these handy tricks:
WHAT WATER DOES TO YOU:
• WHAT’S YOUR FLAVOUR?
- Helps maintain glowing skin and shiny hair If plain old water is just too boring for you, mix it up by adding
- Assists in supporting a healthy digestive system frozen berries, mint and lemon to your water bottle.
- Reduces those hunger pangs It looks damn pretty, too!
- Increases energy to keep you going throughout the day
- Increases your metabolism to speed • STICK TOGETHER
Keep your water bottle glued to your hip,
up the fat-burning process
as your phone is to your hand, and you’ll never
forget to take a sip again!
We lose water every day through breathing, perspiration,
urine and bowel movements, so replenishing your body’s
• EAT YOUR WATER
water supply is an absolute must!
We don’t mean that literally either. Cheat your water intake a
little by staying hydrated with water-rich foods like cucumber,
How much water should I be drinking? watermelon, celery or even soups.
The recommended intake for women is roughly nine cups or
2.2 litres a day. If you drink a glass an hour – think how much Want to mix it up? Here are some other drink alternatives:
water that is! But don’t be too concerned with numbers, just • Still and sparkling water
be sure you’re consuming enough water to maintain yourself • Herbal teas
throughout the day. • 100% fresh juice (drink these sparingly)
23
I’M GOING TO
MAKE YOU
SO FKING PROUD
-NOTE TO SELF
24
THE FK METHOD
WE BUILT THIS FOR YOU
You’ve endured the aches, pains and hunger pangs of
Fitaz in 28 Days and committed to a healthy, balanced
lifestyle - (applause all round). Each day you’re getting
stronger and fitter while ticking off those daily goals.
But now it’s time to step it up a notch! This time we’ve
produced a bigger and better guide to take your fitness
to a whole new level. Be prepared, a tighter ass is coming.
OUR TOP TIPS FOR STAYING MOTIVATED

Rise to the occasion, literally. If you work out first thing
in the morning you’re less likely to use your long day at
work as an excuse.
Bribes aren’t just for kids. Whatever it is that will motivate

you to sweat it out for 28 minutes, use that as your
motivation! Tell yourself you can’t watch that Game
of Thrones episode or have that espresso martini this
weekend if you don’t put in the work first.
Buying a new dress is always motivation to hit the town.

Likewise, investing in a killer gym outfit will get you to
the gym quick-smart! And you don’t have to wait until
Saturday night to upload a selfie either!
Two’s company! Get one of your besties on board and

you’ll be keeping each other accountable the whole way
through! Otherwise, your furry friend can literally be a
man’s best friend (and the best walking companion).
Keep a fresh playlist! We know from experience that an

out of date playlist is the easiest way to lose your oomph.
THE TRAINING
Luckily we’ve done the hard work for you!
It all comes down to one thing: how bad do you want it? Follow FitazFK on Spotify and sourcing workout tunes will
Making health and fitness a way of life needs motivation and be the least of your worries!
determination (trust us, we know!). We’re not here to lecture
you about it or sound like your mother, but rather teach We’ve given you a calendar on page 34 – use it!
you how to combat laziness and stay focused. After all, This is just as important as your food journal for keeping
we all just want to Netflix and chill at the end of the day. yourself accountable and on top of your training.
25
COFFEE RUN IMAGE? - SHUTTERSTOCK
DON’T LET YOUR 9 TO 5 NUTRITION AND FASTED CARDIO - L.S.D

GET IN THE WAY! PERFORMANCE Let’s say we played it safe on your toosh
during Fitaz in 28 Days. This time we’ve
Working 9 to 5 is a great way to make Why is it so important to stick to your
added a challenge to the cardio element
a living! But having your butt glued to allocated meals on Every Minute On the
of your exercises! Why? Because we’re
your work desk for eight hours can get Minute (E.M.O.M) and High Intensity
here to kick that butt into shape even
you feeling a little “ugh”. Our top tips for Training (H.I.T) training days?
more than the first time.
keeping active at work will kick that lazy Staying on track with the food and
streak in the bum quick smart! training, especially throughout your 8
Performing low intensity cardio in a fasted
week guide, will ensure you’re performing
state is the best way to burn stubborn
• Take the stairs! at your best and getting the most out of
fat (as your body turns to stored fat as a
Your boot-ay will thank you! your sessions. We’ve planned your meals
source of energy rather than the current
to match up with your training sessions.
glucose stored in your system). Plus, it’s a
• Be the coffee girl! By having both lower carb and higher
perfect way to make sure you’re smashing
A quick coffee-run stroll in the sun will carb days timed around the training
out your sweat-sesh first thing in the a.m!
also do wonders for keeping you alert sessions means you will burn more fat
and energetic when you get back to your and keep that muscle tone. On H.I.T and
Tip: Be sure to maintain moderate to low
desk. Bonus: vitamin D! Long Slow Distance (L.S.D) training days
intensity when performing fasted cardio.
we lower your carbohydrate intake to
Focus on fat-burning during these
• Do your stretches! Pausing for a quick allow your body to burn body fat more
sessions rather than performance.
stretch every 30 minutes will help prevent readily, while on E.M.O.M your nutritional
Otherwise you’ll overdo it!
back and neck pain and have you feeling intake will be higher in carbs, in order to
more energised. help you to train hard and to build more
muscle tone. Try your hardest to stay
on track with your nutrition and eat the
suggested meals. 26
For those fitness freaks who feel as though days of training are
equivalent to weeks with no weekend, we’re here to tell you
HAVE A
otherwise! The human body is a marvellous thing, so when it’s
saying you need a break, chances are you probably do!
Training day in and day out puts strain on your muscles,
ligaments, tendons, bones and joints. Your body needs time to
FKING BREAK
rest, and by avoiding a day off or two, you’re putting yourself at
greater risk of injury. Plus, taking a day off means you can put in
110% in your next session!
If you’re feeling energetic on your rest day, break the norm with
an outdoor adventure or explore a new sport instead!
Our favourite off-day exercises include:
SWIMMING, YOGA, HIKING, BIKE RIDING, ROCK CLIMBING
OUR TOP 3 TIPS FOR HELPING

YOU GET BETTER SLEEP:
WHY ADULTS NEED BEDTIMES TOO 1. If possible, avoid setting alarm clocks on Saturday and
Sunday. Letting your body wake up naturally will keep you
Did you know lack of sleep is one of the most detrimental
energised throughout the whole day.
factors to a healthy lifestyle? If you’re guilty of scrolling through
Instagram and learning how to create the perfect winged
2. Set your phone on night mode to avoid disruptions!
eyeliner on YouTube when you should be fast asleep, you’re
We know how tempting it is to reply to that message or check
more likely to fall off the rails! Here’s why:
Facebook feed (for the 80th time). Setting your phone on night
mode and leaving it out of arm’s reach will ensure you get the
• Sleeping less than six hours a night has been proven to
most out of your sleep. And hey! if it’s an emergency,
decrease leptin levels in your body – a hormone produced in
they’ll call twice!
your fat cells that helps control hunger and cravings.
• Lack of sleep is proven to push you towards the naughty foods
3. Steer clear of big meals at night. We know this one can be
you know you should stay away from, due to a rise in cortisol
hard if you’re eating out. Opt for low-fat foods and save your
levels (a stress hormone strongly associated with fat gain).
stomach the effort of digesting when you’re trying to get
Put simply, a stressed you = bad decision making (yes, eating
to sleep!
those cookies at 3 a.m. is a bad decision!)
• A bad night’s sleep decreases your body’s protein synthesis,
which is the ability to form muscle, in turn causing muscle loss
and a higher risk of injury.
27
RECOVERY FOAM
ROLLING
CALF ROLL/ RELEASE
1. Position the foam roller under your ankles.
2. Roll down the foam roller so that it ends
up below your knees.
3. Return to your start position.
4. Repeat 10 times.
QUAD ROLL / RELEASE

1. Lie forwards on the foam roller so that the foam
roller sits above your knees.
2. Roll down the foam roller so it ends up on your hips.
3. Return to the start position.
4. Repeat this 10 times.
ITB ROLL / RELEASE

1. Lie sidewards on the foam roller placing it just over your knee.
2. Use your supporting foot to help roll down the foam roller,
so that you end up on your hip.
3. Return to the start position
4. Repeat this 10 times per leg.
HAMSTRING ROLL / RELEASE

1. Sit on the foam roller so it is placed behind your knee.
2. While keeping your knees straight and your feet off the ground roll
down the roller so that you end up with the roller just below your tail bone.
3. Return to the start position.
4. Repeat this 10 times.
BACK ROLL / RELEASE

1. Lie over the roller keeping your knees slightly bent.
2. Place the roller on your shoulder blades.
3. Place your hands behind your head and stretch back, pushing your elbows
toward the ground, and opening up your chest. Hold this stretch for 20 seconds.
4. Roll up the foam roller so that it is placed in line with your sternum.
Stretch your chest and rib cage and hold for 20 seconds ensuring you continue to breathe.
5. Roll further up the foam roller so it is underneath your lower back.
Push your tail bone and your chest towards the ground, simultaneously
stretching out your lower back.
28
IF IT DOESN’T
CHALLENGE YOU
IT WON’T CHANGE YOU
29
THE SESSIONS
Why 28 minutes?
We want you to live! We totes get that

spending hours in the gym is a big fat
no-no when you’re trying to fit a little bit of
everything into your 24-hour day. But we
still want you to get the maximum out of your
28 minute workout! We’ve planned short and
sharp sessions at an intensity that gets the
job done.
FK SESSIONS
The FK Method
Let’s be honest. You aren’t training to be the

next Usain Bolt or Emma McKeon (but if you
are, that’s cool too). Our guide simply aims to
whip your booty into shape at a maintainable
PHASE ONE WK 1
standard. The intensity of our exercises will
CLEANSE / 6 DAYS TRAINING / 1 DAY REST
ensure full-body muscle strength and tone,
to increase your metabolic rate and burn
calories even after your workout is done and PHASE ONE WK 2
dusted. In plain English: stick with it and
you’ll get FitazFK in 8 Weeks! CLEANSE / 6 DAYS TRAINING / 1 DAY REST
E.M.O.M PHASE TWO WK 3

CONDITIONING / 6 DAYS TRAINING / 1 DAY REST
By using an Every Minute On the Minute
system, the guide creates accountability
protocols in relation to your intensity and PHASE TWO WK 4
rest. Think of it as your own personal trainer
making sure you’re ready to commence CONDITIONING / 6 DAYS TRAINING / 1 DAY REST
your next set.
PHASE TWO WK 5
Understanding the method:
1. Perform your repetitions per CONDITIONING / 6 DAYS TRAINING / 1 DAY REST
exercise at the beginning of your minute.
2. Once you have completed the desired

PHASE TWO WK 6
amount of repetitions, any remaining
CONDITIONING / 6 DAYS TRAINING / 1 DAY REST
time is your rest time.
3. Begin your next set at the beginning PHASE THREE WK 7

of the next minute.
RE-ESTABLISHMENT / 6 DAYS TRAINING / 1 DAY REST
4. Each exercise will take you 3 minutes
to complete. Do not move onto your next PHASE THREE WK 8
set of exercises until your first workout is
complete. The total length of the RE-ESTABLISHMENT / 6 DAYS TRAINING / 1 DAY REST
conditioning phase should be 18 minutes. 30
WE ARE HERE
FOR GOOD!
Our primary goal is to set you up for a long-term
lifestyle change that you can maintain throughout
all stages of your life. Using Fitaz in 28 Days as a
foundation, the FitazFK in 8 Weeks guide will prepare,
condition and teach you the way to keep up a healthy,
balanced lifestyle. After completing it you can expect:
An improvement in cardiac output (aka. the amount of

blood the heart pumps in one minute) and endurance
An increase in muscular strength
Greater functional ability and mobility
Improved balance
An increase in your metabolism
A positive, stable relationship with health and fitness!

31
H.I.T
To be performed 2 times per week on your ‘off’ days
from E.M.O.M. High intensity training or H.I.T training
is typically known as short bursts of intense effort
followed by a recovery phase. There are two phases
to this training: a work phase and a rest phase. It is
important to become breathless! After your intense
phase, recover and go again!
EXAMPLE: Running up a hill for 10 seconds then

recovering by walking down the hill for 30 seconds.
This type of training is an effective way to increase
your metabolism. This means you are burning fat even
when you are not training, by using energy to recover
from the intensity of the workout.
L.S.D L.S.D stands for long slow distance. This is where you maintain the
same level, intensity or heart rate for an extended period of time.
i.e. 30 to 45mins. During FitazFK in 8 Weeks you will use this style
of training to allow your body to recover, while also aiming to burn
calories i.e. fat while performing the exercise. A walk, jog or cycle at a
steady maintainable pace is a great way of doing your L.S.D session.
Focus on keeping a H.R of 65-76% of your maximum heart rate (H.R).

You can calculate your max heart rate by using the equation: 220 -
your age. e.g. If you are 22 years old your max heart rate would be
220-22=198. Therefore, your desired heart rate during your L.S.D
session would be between 128 to 146 beats per minute.
A simpler way to work out how hard you should be training is by your
perceived exertion. For this, try to work at a rate of 6 to 7 out of 10.
We strongly advise doing your L.S.D sessions in a fasted state. That
is, first thing in the morning before you have eaten anything. This will
allow your body to burn your excess body fat more quickly.
L.S.D Sessions
Beginner = Once per week
Intermediate = Twice per week
Advanced = Three times per week
This is a highly important part of the program and must not be taken
lightly. The reason we have left you to choose when to do the L.S.D
session is because of the length of time it takes. All other sessions are
based on being completed under the 30 minute mark. Plan to fit these
longer L.S.D sessions into a time of the week that suits you best.
EXAMPLE: Walk, jog, swim or cycle at a
steady pace for 45 minutes or more.
32
CHALLENGE SESSIONS
We told you we wouldn’t be so nice this time! These challenge
sessions are designed to help you break the norm and make
you put in more than you ever thought you could. This challenge
session will overload your body more than usual and will spike your
body’s production of lactic acid, boosting the growth hormone in
your body – a powerful fat-burning hormone.
HERE ARE YOUR CHALLENGE SESSIONS:
ONE EXPRESS SESSION TWO DEATH BY BURPEES

How to do it: Perform the following SUMO SQUATS How to do it: Perform 1 burpee in your first minute.
workout 5 times. Using the rep range Perform 2 burpees in your second minute, 3 burpees
PUSH UPS
defined by your FK score (See later in your 3rd minute, 4 burpees in your 4th minute and
in this section) aka difficulty level. KNEE UPS so on. The challenge is to see how many minutes you
Do not rest until you have finished SUPERMAN can last; therefore, how many burpees you can do.
a round i.e. the exercises. Rest for Rest the remainder of each minute.
FORWARD LUNGE
a minute at the end of each round
before moving on to the next round. BUTTERFLY SIT UPS
EQUIPMENT BUY NOW

We have designed our weighted exercises around the
use of a kettlebell, skipping rope, resistance bands and
gliders. It’s best to plan your session out and have as much
of your equipment setup before you start. This will help
you get through your workout with no disruptions. We have
prescribed a recommended weight for each exercise but
if you believe the weight is too heavy or too light, please
change accordingly. Try and use the same weight equipment
throughout the guide so you can stay on track with your
progression.
BUY NOW
DON’T HAVE ANY EQUIPMENT?
You can find all the equipment we use online at
www.fitazfk.com or at your local sports equipment
retailer. Still stuck? Check out your local gym for all
your equipment needs. 33
CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
WEEK 1
FULL BODY GYM H.I.T OR UPPER BODY GYM H.I.T OR LOWER BODY CORE REST
E.M.O.M SKIPPING E.M.O.M CIRCUIT E.M.O.M E.M.O.M

WEEK 2
E.M.O.M SKIPPING E.M.O.M CIRCUIT E.M.O.M E.M.O.M

WEEK 3
E.M.O.M SPRINTS E.M.O.M SKIPPING E.M.O.M E.M.O.M

WEEK 4

WEEK 5
GYM H.I.T OR
FULL BODY GYM H.I.T OR UPPER BODY LOWER BODY CORE REST

WEEK 6

WEEK 7
FULL BODY GYM H.I.T OR UPPER BODY CHALLENGE LOWER BODY CORE REST
E.M.O.M COUPLET E.M.O.M SESSION E.M.O.M E.M.O.M

WEEK 8
FULL BODY GYM H.I.T OR UPPER BODY CHALLENGE LOWER BODY CORE REST
E.M.O.M COUPLET E.M.O.M SESSION E.M.O.M E.M.O.M
H.I.T: HIGH INTENSITY TRAINING

L.S.D: LONG SLOW DISTANCE
E.M.O.M: EVERY MINUTE ON THE MINUTE 34
KEEP YOUR
BODY SAFE
YOU’VE ONLY
GOT ONE!
Safety first, people!

KNOW YOUR LIMITS
To avoid injuries and setbacks on your fitness
If the weight you’re lifting feels too heavy
journey, follow our top tips for exercising safely:
to complete your minimum repetitions,
weigh it down a notch (literally)!
BE AWARE OF YOUR BODY
If a certain exercise feels unnatural or painful
HYDRATE!
(burpees being the exception), stop and refer to
We cannot stress enough the importance
your exercise glossary at the end of this book.
of keeping hydrated throughout the day,
Poor form is one of the key causes of exercise
but most importantly after a workout.
injury!
If you’re the type to neglect H2O, start
infusing your water with your favourite
CHECK YOUR GEAR fruits or keep a journal of your water
Make sure your shoes are a intake to make sure you’re getting enough
comfortable fit for exercising in! every day!
35
BEFORE EVERY SESSION
WARM UP (5 MINUNTES)
0 - 2 minutes:
500m jog/walk/row INCREASE BLOOD FLOW
Or WHILST PREPARING
1 minute of skipping
THE BODY FOR EXERCISE
1 minute bum flicks
1 minute jack jumps
DYNAMIC STRETCHES (20 SECONDS EACH)

3 - 5 minutes:
Clockwise shoulder rotations ACTIVELY STRETCHES
Anti-clockwise shoulder rotations THE MUSCLES TO AVOID
Alternating anterior arm swings INJURY AND PROMOTE
Alternating ankle touches
Leg swings left
MOBILITY
Leg swings right
COOL DOWN (5 MINUTES)

Static Stretches: OPTIMAL TIME TO ENHANCE
Calf stretch (30 seconds per side)
FLEXIBILITY, WHILST REDUCING
Hamstring stretch (30 seconds per side)
Quad stretch (30 seconds per side) DELAYED ON-SET MUSCLE
Chest stretch (30 seconds per side) SORENESS (DOMS)
Back stretch (30 seconds per stretch)
SETTING UP FOR YOUR WORKOUT

We recommend you download a phone application called
INTERVAL TIMER onto your phone or digital device.
Once downloaded, go to settings and change them to the
following for the Every Minute On the Minute program. SET IT
UP!
YOU CAN RUN THE APP
WHILE PLAYING MUSIC!
Alternatively you can perform the Every
Minute On the Minute program with a
stopwatch or timer on any device.
WARM UP: 5 MINUTES

INTERVAL CYCLE: 18 SETS
LOW: 0
HIGH: 1 MINUTE
COOL DOWN: 5 MINUTES
36
AFTER EVERY SESSION
Static Stretches
Static stretching is essential for cooling down the body to avoid chronic
injury. Think of it as a massage session, aiding the body’s recovery
process. These stretches are also a great way to increase the body’s
range of movement for increased performance. To gain optimal flexibility,
hold your static stretches for 30 seconds each side.
HAMSTRING STRETCH QUAD STRETCH SHOULDER STRETCH TRICEP STRETCH

37
EQUIPMENT HOW TO
FITAZFK BANDS KETTLE BELL GLIDERS SKIPPING ROPE

BUY NOW BUY NOW
38
GOOD THINGS
COME TO THOSE
WHO SWEAT
TESTING / GETTING YOUR FK SCORE!
Whether you’re a newbie to the FitazFK family or continuing on from
Fitaz in 28 Days, we’ve come up with the perfect way to assess
your current physical ability and determine your fitness level. By
testing the number of burpees you can complete in a minute, you
are given a clear indication of what your FK score is and what ‘level
of difficulty’ category you fall into. Oh, and don’t push yourself too
hard - we all gotta start somewhere. The following grading method
applies for each exercise:
BEGINNER <12
INTERMEDIATE 12-16
ADVANCED >16
Stand with your feet hip width apart and your arms above your head as tall as possible.
Lower into a squat position with your hands flat on the floor in front of you.
Kicking your legs backwards into a push up position, lower your chest to the floor.
Simultaneously push your chest back up to the push up position and
thrust both feet forward so you are back in the squat position.
Jump up and raise both hands over your head.
39
PHASE ONE
2 WEEK CLEANSE
ON YOUR MARKS, GET SET

LET’S FKING GO! (AGAIN)!
Welcome to Phase 1 of FitazFK in 8 weeks, a program designed
to kick your butt into shape (a little more than Fitaz in 28 days).
For those folks who are continuing on from 28 days, you may find
yourself familiar with many of the exercises. For the newbies -
stay strong and keep your eyes on the prize …
we promise it’ll be worth it!
The aim here is to pick up where we left off, to remind your body
what it feels like to be a bonafide babe aka FitazFK! We won’t lie
about it - in phase 1, you will most likely find the nutrition to be the
most challenging of the three phases. Self control will be your best
friend over the first two weeks. The aim of phase 1 is to cleanse
your body and rid all those nasty toxins that don’t belong there and
put you in the ultimate fat-burning mode! Let’s do this!
40
PHASE ONE FOOD Here are some good examples of
low carb veggies to use in Phase 1.
PHASE 1 Low carbohydrate vegetables give your
Aim: To kick start your weight loss, rid your body of processed foods and body energy and fibre while maintaining
de-bloat. Make your body efficient at burning fat. Reduce insulin levels. a steady blood sugar level.
Turn your body into a fat burning machine.

LOW CARB VEGGIES
HOW TO: Alfalfa sprouts
Include protein at each meal – poultry, beef, lamb, pork, veal, fish, shellfish, Asparagus
eggs, cheese, soy (Tofu & soybeans edamame). Avocado
Broccoli
Vegetarians – This phase can be difficult for you – try focusing on eggs, Bok choy
pure protein powders (e.g. WPI) and tofu as your main sources of protein. Brussel sprouts
Cabbage
Healthy fats – olive oil, avocado, nuts and seeds
Capsicum
Maximum 20 carbs per day Celery
Cucumber
Minimum of 2L water daily to flush out the kidneys
Fennel
Multivitamin daily Lettuce
Leeks
Avoid alcohol and sugar-sweetened beverages Mushrooms
Onion
What to expect: The first few days are the hardest. Your body will be Pumpkin
changing from its carb-utilising form to a fat-burning machine. You’ll Tomato
experience the usual sugar/carbohydrate “withdrawal symptoms”. Radish
Rocket
Spinach
Zucchini
INCLUDE AVOID
Meats & Tofu: Lean cuts of chicken, turkey, Sugary foods – soft drinks, juices, smoothies, candy, sugar,
beef, lamb, pork, veal, tofu / soybeans chocolate, sweets, desserts
Fish: Oily and white fish e.g. tuna, salmon, Grains & Starches:
cod, sardines, trout, prawns, Wheat, rye, rice, pasta, cereals, breads, potato, sweet potato
Eggs Beans & Legumes: Chickpeas, beans, lentils,
Nuts & Seeds – almonds, walnuts, pecans, pistachios Fruit: Maximum of 2 serves of ½ cup raspberries, ½ cup
strawberries, ½ cup honeydew melon, ½ cup rockmelon, 1 lemon,
1 lime. No other fruit allowed. Why are we avoiding fruit? We know
Low carb vegetables: See table
fruit is healthy! But to boost your fat burning and get you in the zone
during these first two weeks we limit your fruit intake to keep you
Low carb fruit: Strawberries, honeydew melon,
in the fat burning zone. Fruit will be re-introduced in phase two.
raspberries, lemons & limes
Condiments: Salt, pepper, fresh or dried herbs, Condiments & Sauces – sugary sauces e.g. tomato sauce,
spices, chilli, garlic, ginger teriyaki, BBQ sauce, Worcestershire sauce, honey, maple syrup
41
Alcohol
MEAL GUIDE - LET’S EAT
BREAKFAST CHOOSE 1
EGGS & GREENS (V) GREEK OMELETTE (V) CHIA PUDDING (V) RASPBERRY &
2 poached eggs 20g feta ¼ cup chia seeds soaked in COCONUT SMOOTHIE (V)
+ ¼ avocado 2 eggs 1 cup unsweetened almond milk 1 cup almond/coconut milk
+ ½ grilled zucchini 5 olives ½ tsp cinnamon ½ cup frozen raspberries
+ 5 grilled asparagus spears 4 cherry tomato ½ cup chopped strawberries 1 scoop vanilla protein powder
+ ½ sautéed spinach ¼ red onion Crushed nuts to serve 1 tbsp coconut for garnish
LUNCH CHOOSE 1
ASPARAGUS FRITTATA (V) PRAWN SKEWERS SPICED MEATBALLS LETTUCE TACOS

2 eggs whisked 8 prawns 150g lean chicken 100g chicken breast cooked
Dash of milk 1 zucchini or turkey mince with cumin, chilli, paprika,
1 bunch asparagus, chargrilled ½ capsicum ½ tsp garlic cinnamon
¼ red onion 8 mushrooms Pinch paprika 1 iceberg lettuce cups
3 squash Pinch cumin ½ carrot
2 skewers Pinch ground coriander. ½ tomato
Serve with 1/2 cup steamed ½ avocado
vegetables. ¼ capsicum
40g cheese
DINNER CHOOSE 1
CAULIFLOWER PIZZA (V) LAMB CUTLETS & SALAD TOFU & BROCCOLI STEAMED FISH &
1 head cauliflower (max 3 times per week) STIR FRY (V) ASIAN GREENS
blitzed & cooked 3 trimmed cutlets per person 150g tofu 200g white fish
100g almond meal 1 Lebanese cucumber ½ small head broccoli Handful coriander leaves
2 eggs 2 tomatoes ½ small onion sliced 1 tsp soy sauce + 1 tsp
1 tsp oregano ¼ red onion ½ capsicum sesame oil
50g olives 1 crushed clove garlic Broccolini
Toppings: 2 tbsp soy sauce Bok choy /pak choy
1 tbsp tomato puree 1 tsp chilli jam
¼ red onion Small handful roasted cashews
Basil leaves
Handful mushrooms
¼ cup diced capsicum
50g mozzarella
SNACKS 2 PER DAY
Carrot sticks with low fat cottage 1 hard boiled egg 1 serve of low carb fruit from
cheese or guacamole EAT list on page 43
Tin of tuna / salmon in spring water
½ cup berries &
½ cup Greek yoghurt 30g nuts/seeds
42
EAT ELIMINATE
Vegetables Vegetables
No restrictions on all other Avoid starchy vegetables in
vegetables. Fresh or frozen phase 1 including potato,
vegetables are acceptable. sweet potato and corn
Fruits Avoid all other fruits in phase 1

Maximum of two serves per day; one serve We know fruit is healthy! But to
using only low carbohydrate fruits: boost your fat burning and get
½ cup raspberries you in the zone during these
½ cup strawberries first two weeks we limit your
½ cup honey dew melon fruit intake to keep you in the fat
½ cup rockmelon burning zone. Fruit will be
1 lemon re-introduced in phase two.
1 lime
Grains
Avoid white flours, refined grains
Grains
and breakfast cereals, Turkish
Avoid all grains in Phase 1
bread, bagels, crumpets, white
rice and couscous
Legumes Legumes
Avoid all legumes in phase 1 Avoid all legumes in phase 1
Meat & Poultry & Tofu Meat & Poultry & Tofu
Lean and trimmed of excess fat – chicken breast, Avoid processed meats including ham, bacon,
chicken tenderloins, turkey, lean mince, kangaroo. sausages and cold cuts. Limit intake of red meat to
Vegetarians - eggs, tofu and low carb protein powders maximum of 3 servings per week. 1 serving = 80g
Fish & Seafood Fish & Seafood

Oily fish including salmon and tuna – Limit intake of flake, marlin, swordfish,
fresh, frozen or canned (in spring water orange roughy, due to their mercury levels
only).
Dairy & Alternatives

Dairy & Alternatives Avoid flavoured milks, cream, custards, ice cream or
Moderately consume; Organic dairy, Greek yoghurt, cheese, sweetened dairy free milks, rice milk. While we recognise
dairy free alternatives – calcium fortified soy milk, almond milk. dairy is a fabulous source of calcium, like fruit it can be too
Try A2 milk or lactose free milk if you have digestive concerns. high in carbohydrates to keep you in the fat burning zone.
We recommend using a calcium fortified almond milk during
phase 1.
Fluids Fluids
Water, herbal tea, soda or sparkling water 2 to 3 litres per Eliminate alcohol, caffeine, sugar sweetened beverages &
day of mostly water. Tip: If you get bored of drinking water artificially sweetened beverages, fruit juice
add mint, berries and lemon slices for flavour.
Condiments & Additives Condiments & Additives

Natural peanut butter / nut butters Avoid added sugars, or foods with added maple syrup,
Fresh / dried herbs and spices honey, rice syrup, glucose, coconut sugar, agave 43
DAY 1 & 8 PHASE 1
CLEANSE
FULL BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES SETS
SUMO SQUATS 3
BEGINNER INTERMEDIATE ADVANCED
PUSH UPS 3
KNEE UPS (HALF EACH SIDE) 3 10 14 18

REPS REPS REPS
SUPERMAN 3
FORWARD LUNGE (ALTERNATING) 3
BUTTERFLY SIT UP 3
COOL DOWN / STRETCH
SUMO SQUATS PUSH UPS KNEE UPS
SUPERMAN FORWARD LUNGE BUTTERFLY SIT UP
44
DAY 2 & 9 PHASE 1
H.I.T SESSION #1
CLEANSE
NON GYM CARDIO JUMP ROPE

WARM UP
SINGLE JUMPS x 100

10 BURPEES
SINGLE JUMPS x 100

8 BURPEES
SINGLE JUMPS x 100

6 BURPEES
SINGLE JUMPS x 100

4 BURPEES
SINGLE JUMPS x 100

2 BURPEES
COOL DOWN
OR FOR GYM CARDIO BIKE

WARM UP
SET 1: 60 SEC EFFORT, 60 SECS BREAK x 5
70 - 80% MAX
2 MIN BREAK
SET 2: 30 SEC EFFORT, 45 SEC BREAK x 5

70 - 80% MAX
COOL DOWN
45
DAY 3 & 10 PHASE 1
CLEANSE
UPPER BODY E.M.O.M
PUSH UPS 3
LYING TOWEL ROW 3
TRICEP DIP 3 10 14 18
REPS REPS REPS
WEIGHTED UPRIGHT ROW 3
PLANK TO PUSH UP (HALF EACH SIDE) 3
BACK TAPS 3
COOL DOWN / STRETCH
PUSH UPS LYING TOWEL ROW TRICEP DIP
WEIGHTED UPRIGHT ROW PLANK TO PUSH UP BACK TAPS 46

DAY 4 & 11 PHASE 1
H.I.T SESSION #2
CLEANSE
NON GYM H.I.T CIRCUIT
NUMBER OF REPS ACCORDING TO YOUR
DIFFICULTY LEVEL / FK SCORE
Do continuously until all 5 excercises completed
WARM UP
1. BURPEES
2. SUPERMAN
3. JACK JUMPS
4. MOUNTAIN CLIMBERS
5. BICYCLE CRUNCHES
1 MIN REST BETWEEN ROUNDS - PERFORM 3 ROUNDS
COOL DOWN
OR GYM H.I.T CARDIO ROWER

AIM TO MAINTAIN THE SAME
DISTANCE ACHIEVED FOR EACH SET
RANGE: 180m – 330m
WARM UP
1 MIN SPRINT 180m – 330m
X5
1 MIN BREAK
COOL DOWN
47
DAY 5 & 12 PHASE 1
CLEANSE
LOWER BODY E.M.O.M
AIR SQUATS 3
ARABESQUES (HALF EACH SIDE) 3
FORWARD LUNGE (ALTERNATING) 3 10 14 18

REPS REPS REPS
ELEVATED PELVIC LIFTS 3
SIDE LUNGES 3
MOUNTAIN CLIMBERS 3
COOL DOWN / STRETCH
AIR SQUATS ARABESQUES FORWARD LUNGES
ELEVATED PELVIC LIFTS SIDE LUNGES MOUNTAIN CLIMBERS 48

DAY 6 & 13 PHASE 1
CLEANSE
CORE E.M.O.M
BUTTERFLY SIT UP 3
PLANK TO PUSH UPS (HALF EACH SIDE) 3
BICYCLE CRUNCHES 3 10 14 18
REPS REPS REPS
MOUNTAIN CLIMBERS 3
SUPERMAN 3
HALF BURPEES 3
COOL DOWN / STRETCH
BUTTERFLY SIT UP PLANK TO PUSH UP BICYCLE CRUNCHES
MOUNTAIN CLIMBERS SUPERMAN HALF BURPEES 49

Booty starting to resemble that of Kimmy K?
Abs appearing from underneath the surface?
PHASE 2
This is all part of Phase 2: the magic-making phase.
It’s time to up your game and add more resistance and
dynamic movements to your sessions. We’ve also carefully
tailored your nutrition plan with an increase in proteins and
4 WEEKS CONDITIONING carbs to make sure you’re getting the max nutrients to smash
out every workout session.
We can’t stress enough how important it is to stick to our

nutrition plan: low carbohydrate days have been paired up
with H.I.T, L.S.D and rest days to assist with fat burning, while
E.M.O.M days require a bit more fuel for your workout!
If it sounds too intimidating, don’t fret! You’ll start to see results

in the mirror and that’ll keep you motivated to stay on track and
tick off those goals on the daily.
50
PHASE TWO FOOD
AIM
Increase variety in diet.
Increase carbs to increase energy for

higher intensity training to take your
workouts to the next level and build
muscle tone.
Low carbs on H.I.T, L.S.D and rest

days. We use low carbohydrate
breakfast and dinner to assist with
fat burning. Lunches and snacks
will remain consistent throughout the
training days in this phase.
HOW TO
Eat more good quality
carbohydrates on E.M.O.M days
to help fuel training and muscle tone.
Avoid sugary foods and beverages
Avoid alcohol
Minimum 2L of water per day
YOU CAN EXPECT

Increased muscle tone
Reduced body fat (Hello, bikini!)
Reduced water retention

and bloating
An increase in energy
Reduced sugar cravings
Improve mood stability

(Bye-bye mood swings)
Boost your metabolism
Drink water before meals.

Aim for approximately 300ml
before each meal and snack
Green tea – great antioxidant
Protein in the form of eggs, lean

meat or protein powder at breakfast.
Add some chilli to your meals for

51
extra heat
LET’S EAT
E.M.O.M TRAINING DAYS
BREAKFAST CHOOSE 1
OVERNIGHT OATS (V) RECOVERY SMOOTHIE (V) EGGS & AVOCADO (V) EGGS & MUSHROOMS (V)
1⁄
3 cup rolled oats 1 banana 1 slice multigrain or rye toast 2 poached / boiled eggs
1 scoop WPI protein powder 2 tbsp oats 2 poached eggs 1 cup spinach, wilted
1 cup water or almond milk 1 tsp chia seeds ¼ avocado 1 cup mushrooms fried
Frozen or fresh berries 1 scoop WPI Chilli flakes (if desired) 1 slice wholegrain / rye toast
1 tbsp natural peanut butter
1 cup water / almond milk
LUNCH CHOOSE 1
SUSHI BOWL (V) TUNA & AVOCADO WRAP PUMPKIN & RICE SWEET POTATO SALAD
100g tofu marinated in soy sauce 1 x 95g tin tuna & CHICKEN SALAD 100g roasted sweet potato
½ cup cooked brown rice ¼ avocado ½ cup cooked brown rice 1 cup spinach
¼ avocado 1 cup spinach leaves 150g raw pumpkin diced and 1 cup salad vegetables
½ shredded carrot ½ tomato slices roasted 100g chicken breast sliced
1 tbsp pickled ginger ½ grated carrot 1 cup rocket 1 tbsp pepitas
1 cup spinach 2-3 slices beetroot 5 snow peas shredded Balsamic vinegar
¼ cucumber ¼ cucumber ¼ red onion finely sliced
2-3 nori sheets ¼ capsicum on a 100g grilled chicken breast with
Sesame seeds to serve wholegrain or rye wrap Moroccan spices
Squeeze of lemon juice
DINNER CHOOSE 1
DUKKAH CRUSTED SALMON TERIYAKI CHICKEN QUINOA & BROCCOLI SALAD GRILLED VEG &
Salmon fillet 180g 150g chicken breast ½ cup cooked quinoa LENTIL SALAD (V)
1 egg lightly beaten 1 tbsp teriyaki sauce 1 cup shredded broccoli ½ can brown lentils
1 tbsp dukkah – we like Table 2 cups Asian greens ½ cup cherry tomatoes ¼ small red onion grilled
of Plenty ½ cup cooked brown rice 1 tbsp slivered almonds 1 large flat mushroom grilled
1 cup sweet potato cut into 1 tbsp caramelised balsamic 1 bunch asparagus grilled
chips 150g lean meat e.g. chicken, ½ red capsicum grilled
2 cups steamed vegetables fish, steak ¼ cup low fat ricotta
½ tbsp balsamic vinegar
SNACKS 2 PER DAY
Refer to page 54 for options
52
Lower carbohydrate intake – no grains, no high starch fruits, no cereals (see below
for options. Any meals from Phase 1 are also suitable). Why are we doing this?
To help you burn more fat as your fuel source during your workouts!
LET’S EAT
H.I.T / L.S.D / REST DAYS
BREAKFAST CHOOSE 1
SMOOTHIE (V) SPANISH OMELETTE BREAKFAST SALAD SMOKED SALMON OMELETTE

1 scoop protein powder 2 eggs + 1 egg white 2 poached eggs 2 eggs whisked
1 cup berries 1 cup spinach / rocket / kale 1 cup spinach 1 spring onion finely diced
1 cup spinach/kale ¼ capsicum diced 80g cherry tomatoes ½ cup spinach
2 tsp LSA Pinch of paprika, cumin, ¼ avocado sliced 40g smoked salmon
1 cup water / coconut water / ground coriander + chilli flakes 1 tbsp slivered almonds
almond milk Olive oil & lemon juice to dress
Optional: cinnamon 
LUNCH CHOOSE 1
CURRIED PUMPKIN & STEAK & BEETROOT SALAD PUMPKIN & CHICKPEA SALAD NOURISH BOWL (V)
CAULIFLOWER (V) 100g lean beef steak grilled 100g roasted pumpkin 1 cup spinach
½ cup pumpkin diced into small and thinly sliced ½ cup chickpeas rinsed and ¼ capsicum thinly sliced
cubes and roasted 3 baby beetroots roasted and drained ½ carrot cut into matchsticks
150g tofu diced peeled 50g blanched green beans ½ cup edamame beans
1 cup spinach 1 cup rocket 1 cup spinach ½ cup shredded red cabbage
1 tbsp pepitas 30g goats cheese crumbled 1 tbsp toasted pine nuts ¼ avocado
1 cup cauliflower cut into florets ½ cup roasted sweet potato Drizzle balsamic vinegar 1 tbsp hummus
fried with 1 tsp curry powder + 30g walnuts 95g tin tuna or salmon in spring 2 boiled eggs
dash of water Balsamic vinegar to serve water
DINNER CHOOSE 1
LAMB STIR FRY HARISSA SPICED CHICKEN PESTO PRAWN ZOODLES (V) TOFU SKEWERS
150g lean lamb strips stir fried 200g chicken breast diced 150g peeled and cooked prawns 4 button mushrooms
with 1 tsp garlic 2 tsp harissa 2 tbsp pesto 1 zucchini
1 tsp ginger 1 cup cauliflower stir fried 1 zucchini spiralised 150g tofu marinated in soy sauce
1 chilli 1 cup baby spinach 80g cherry tomatoes halved and garlic
1 tbsp soy sauce Cook chicken with In a fry pan toss all ingredients ½ capsicum diced
½ cup broccoli florets harissa paste then stir together over medium heat. Serve with 1-2 cups steamed Asian
1 spring onion through cauliflower. greens eg bok choy, broccolini
¼ diced capsicum Add spinach right
½ carrot matchsticks before serving.
4 snow peas
Served with cauliflower rice
(1/4 head cauliflower blitzed in
blender until rice consistency –
fry off in pan to cook).
SNACKS 2 PER DAY

53
IT’S SNACK TIME
NO VARIATION between H.I.T, L.S.D rest days and E.M.O.M circuits.
Snacks can help manage hunger and maintain energy levels between meals.
You can use these everyday.
2 PER DAY
1 CUP BERRIES 1 MANDARIN
1 KIWI FRUIT CELERY W/

1 TBSP NUT BUTTER
TIN OF TUNA / SALMON PROTEIN SHAKE

IDEALLY WPI
1 BOILED EGG 30G NUTS
1 CARROT
5 SNOW PEAS 100g NATURAL
2 CELERY STICKS GREEK YOGHURT
3 TBSP HUMMUS 1/2 CUP BERRIES
54
DAY 15, 22, 29, 36 PHASE 2
FULL BODY E.M.O.M CONDITIONING
BAND FRONT SQUAT PRESS 3

STAGGERED PUSH UP (HALF EACH SIDE) 3
GLIDER CURTSY LUNGES (HALF EACH SIDE) 3 10 14 18

REPS REPS REPS
BAND SEATED ROW 3
ARABESQUES 3
SIDE HOVER WITH ROTATION 3

(HALF EACH SIDE)
COOL DOWN / STRETCH
BAND FRONT SQUAT PRESS STAGGERED PUSH UP GLIDER CURTSY LUNGES
BAND SEATED ROW ARABESQUES SIDE HOVER WITH ROTATION

55
DAY 16, 23, 30, 37 PHASE 2
H.I.T SESSION #3 CONDITIONING
NON GYM SPRINTS

WARM UP
200M x 3 (70-80%)
1 MIN REST
150M x 3 (80-90%)
1 MIN REST
100M x 3 (100%)
1 MIN REST
COOL DOWN
OR GYM H.I.T SPRINTS

WARM UP
200M x 3 (70-80%)
1 MIN REST
150M x 3 (80-90%)
1 MIN REST
100M x 3 (100%)
1 MIN REST
COOL DOWN 56
DAY 17, 24, 31, 38 PHASE 2
UPPER BODY E.M.O.M CONDITIONING
WARM UP / DYNAMIC STRETCHES
BAND CHEST PRESS 3

BAND WIDE SEATED ROW 3
BAND OVERHEAD PRESS 3 10 14 18

REPS REPS REPS
BAND UPRIGHT ROW 3
SIDE HOVER WITH ROTATION (HALF EACH SIDE) 3
CRUCIFIX 3
COOL DOWN / STRETCH
BAND CHEST PRESS BAND WIDE SEATED ROW BAND OVERHEAD PRESS
BAND UPRIGHT ROW SIDE HOVER WITH ROTATION CRUCIFIX 57

DAY 18, 25, 32, 39 PHASE 2
H.I.T SESSION #4 CONDITIONING
NON GYM CARDIO JUMP ROPE

WARM UP
SINGLE JUMPS x 100
10 BURPEES
SINGLE JUMPS x 100
8 BURPEES
SINGLE JUMPS x 100
6 BURPEES
SINGLE JUMPS x 100
4 BURPEES
SINGLE JUMPS x 100
2 BURPEES
COOL DOWN
OR GYM CARDIO BIKE

WARM UP 500M
1 MIN EFFORT 1 MIN ACTIVE RECOVERY

(80%) (50%)
1 MIN REST
45 SECS EFFORT 45 SECS ACTIVE RECOVERY

(80%) (50%)
1 MIN REST
30 SECS EFFORT 30 SECS ACTIVE RECOVERY

(80%) (50%)
COOL DOWN 58
DAY 19, 26, 33, 40 PHASE 2
LOWER BODY E.M.O.M CONDITIONING
BAND SQUATS 3
ARABESQUES 3
WEIGHTED FRONT LUNGE (ALTERNATING) 3 10 14 18

REPS REPS REPS
GLIDER HAMSTRING CURLS 3
GLIDER SIDE LUNGES (HALF EACH SIDE) 3
BAND WOODCHOPS (HALF EACH SIDE) 3
COOL DOWN / STRETCH
BAND SQUATS ARABESQUES WEIGHTED FRONT LUNGE
GLIDER HAMSTRING CURLS GLIDER SIDE LUNGES BAND WOODCHOPS 59

DAY 20, 27, 34, 41 PHASE 2
CORE E.M.O.M CONDITIONING
BUTTERFLY SIT UPS 3

V TWISTS (ALTERNATING) 3
CRUCIFIX 3 10 14 18
REPS REPS REPS
GLIDER MOUNTAIN CLIMBERS 3
GLIDER KNEE TUCKS 3
COOL DOWN / STRETCH
BUTTERFLY SIT UPS V TWISTS CRUCIFIX
GLIDER MOUNTAIN CLIMBERS GLIDER KNEE TUCKS 60

PHASE 3
Phase 3 is all about the bass. Just kidding. It’s
about taking everything you have learned so far and
incorporating it into your daily life. It’s the part where
we begin to let go of your hand. Yes, it’s still got its
challenges and hurdles, but you’ll learn the meaning
RE-ESTABLISHMENT of a balanced, healthy lifestyle - and get the best of

both worlds. We’ve included a nutrition plan that’ll see
you through everyday of the two week phase, so you
2 WEEKS can be sure you’re getting all the nutrients you need to
keep strong and focused! And the good news? We’ve
added a little more variety so you can have a little more
freedom with the foods you love.
61
PHASE THREE FOOD
You did it! You’ve endured the sugar withdrawals, the cheese cravings, the lot!
And you’ve made it to the final phase. This is where sh*t gets real. Phase 3 is here to
show you that you can live a healthy life, and actually enjoy it. In Phase 3 you’ll use all
the knowledge you’ve gained so far (what foods to avoid etc.), and learn how to create
balanced, nutritious and flexible meals and meal plans. P.S. Don’t forget to share your
meal creations on Instagram!
NUMBER OF SERVES PER DAY

½ cup cooked green or orange vegetables
VEGETABLES ½ cup cooked dried or canned beans or lentils
5 1 cup green leafy or salad vegetables
½ cup corn
½ medium potato or sweet potato
1 medium tomato
1 medium apple, banana, orange or pear

FRUIT 2 small apricots, kiwi fruit or plums
2 1 cup diced / canned fruit (no added sugar)
1 slice of grainy bread

WHOLEGRAINS ½ medium bread roll
3-4 ½ cup cooked rice, pasta, buckwheat, polenta, quinoa
½ cup cooked porridge
2
⁄3 cup wheat cereal flakes
¼ natural untoasted muesli
3 grainy crisp breads
65g cooked red meat

LEAN MEAT, POULTRY 80g cooked lean chicken or turkey
FISH, EGGS, NUTS & SEEDS 100g cooked fish
3 2 large eggs
1 cup canned legumes
170g tofu
30g nuts/seeds
1 cup fresh milk

MILK, YOGHURT, CHEESE 40g hard cheese
3 120g ricotta/cottage cheese
200g Greek yoghurt
1 cup calcium fortified dairy free milk
250ml water or sparkling water

FLUIDS 1 cup herbal tea
8 62
PHASE THREE
SAMPLE MEAL PLAN
BREAKFAST CHOOSE 1
BANANA OATS (V) AVOCADO ON TOAST (V) SMOOTHIE (V)

⁄3 cup rolled oats
1
1 slice rye toast 1 frozen banana
1 cup milk ½ avocado ½ cup frozen strawberries
½ tsp cinnamon 1 poached egg 1 cup of milk of choice
½ banana Salt + pepper 1 scoop protein powder
LUNCH CHOOSE 1
TUNA WRAP CHICKEN SALAD FOUR BEAN SALAD (V)

1 cup spinach 150g chicken breast cooked ½ can four bean mix drained
Mixed salad vegetables (Replace with falafel for ½ red onion finely diced
(e.g. tomato, carrot, beetroot, vegetarian) ½ capsicum finely diced
onion) 1 cup chopped lettuce 1 celery stick finely diced
1 x 95g tin tuna ½ cup cherry tomatoes ½ cup cooked and cooled quinoa
1 whole grain wrap ½ avocado diced Handful coriander chopped
¼ cup mini mozzarella balls Squeeze of lemon juice
Balsamic vinegar Dash of extra virgin olive oil
DINNER CHOOSE 1
STEAK + SALAD CHILLI BEANS (V) PRAWN PASTA & VEGGIES

1 cup spinach ½ onion diced 150g peeled and deveined prawns
½ cup cooked quinoa 1 clove garlic crushed 1 cup cooked whole wheat or
Mixed salad vegetables ½ red capsicum diced buckwheat pasta
30g feta cheese 420g can kidney beans ½ cup diced cherry tomatoes
1 tsp balsamic 400g can crushed tomatoes ½ bunch asparagus chopped
1 tsp extra virgin olive oil 1 tsp ground cumin Handful of basil leaves
100g lean steak ½ tsp chilli powder Zest & juice of 1 lemon
2 tsp ground coriander Drizzle of olive oil
Natural yoghurt & coriander Salt and pepper for seasoning
to serve
SNACKS 2 PER DAY
63
IT’S SNACK TIME
NO VARIATION between H.I.T, L.S.D rest days and E.M.O.M circuits.
Snacks can help manage hunger and maintain energy levels between meals.
You can use these everyday.
2 PER DAY
1 CUP BERRIES 1 MANDARIN
1 KIWI FRUIT CELERY W/

1 TBSP NUT BUTTER
TIN OF TUNA / SALMON PROTEIN SHAKE

IDEALLY WPI
1 BOILED EGG 30G NUTS
1 CARROT
5 SNOW PEAS 100g NATURAL
2 CELERY STICKS GREEK YOGHURT
3 TBSP HUMMUS 1/2 CUP BERRIES
64
DO SOMETHING TODAY
THAT YOUR FUTURE SELF
WILL THANK YOU FOR
65
DAY 43, 50 PHASE 3
FULL BODY E.M.O.M RE-ESTABLISHMENT
BAND FRONT SQUAT PRESS 3

STAGGERED PUSH UP (HALF EACH SIDE) 3
SQUAT JUMP 3 10 14 18
REPS REPS REPS
BAND SEATED ROW (ALTERNATING) 3
BAND WOODCHOPS (HALF EACH SIDE) 3
COOL DOWN / STRETCH
BAND FRONT SQUAT PRESS STAGGERED PUSH UP SQUAT JUMP
BAND SEATED ROW GLIDER HAMSTRING CURLS BAND WOODCHOPS 66

DAY 44, 51 PHASE 3
H.I.T SESSION #5 RE-ESTABLISHMENT
NON GYM CARDIO COUPLET

WARM UP
25 JACK JUMPS
15 SQUAT PRESSES
X5
25 MOUNTAIN CLIMBERS
REST 1 MIN
COOL DOWN
OR GYM CARDIO-CIRCUIT
WARM UP
BALL SLAMS x 20
SQUAT JUMP x 20
X5
MOUNTAIN CLIMBERS x 20
BUTTERFLY SIT UPS x 20
REST 1 MIN BETWEEN ROUNDS
COOL DOWN
67
DAY 45, 52 PHASE 3
UPPER BODY E.M.O.M RE-ESTABLISHMENT
BAND CHEST FLY 3

BAND ONE ARM PULLDOWN (ALTERNATING) 3
TRICEP DIPS 3 10 14 18
REPS REPS REPS
WEIGHTED UPRIGHT ROW 3
BAND FRONT PRESS 3

BACK TAPS (ALTERNATING) 3
COOL DOWN / STRETCH
BAND CHEST FLY BAND ONE ARM PULLDOWN TRICEP DIPS
WEIGHTED UPRIGHT ROW BAND FRONT PRESS BACK TAPS 68

DAY 46, 53 PHASE 3
FULL BODY EXPRESS RE-ESTABLISHMENT
WARM UP / DYNAMIC STRETCHES
CHALLENGE SESSION ONE OR CHALLENGE SESSION TWO

Perform a set of 4 burpees in your first minute.
SUMO SQUATS x10
Perform them consecutively and then rest for the
PUSH UPS x10 remainder of the minute.
KNEE UPS x10 Perform 5 burpees in your second minute,
6 burpees in your 3rd minute,

SUPERMAN x10
7 burpees in your 4th minute and so on.
FORWARD LUNGE (ALTERNATING) x10
BUTTERFLY SIT UP x10 The challenge is to see how
COOL DOWN / STRETCH many minutes you can last.
SUMO SQUATS PUSH UPS KNEE UPS
SUPERMAN FORWARD LUNGE BUTTERFLY SIT UP 69

DAY 47, 54 PHASE 3
LOWER BODY E.M.O.M RE-ESTABLISHMENT
WEIGHTED HIGH PULL 3

WEIGHTED ARABESQUES 3
FORWARD LUNGES (ALTERNATING) 3 10 14 18

REPS REPS REPS
GLIDER LUNGES (HALF EACH SIDE) 3
GLIDER KNEE TUCKS 3
COOL DOWN / STRETCH
WEIGHTED HIGH PULL WEIGHTED ARABESQUES FORWARD LUNGES
GLIDER HAMSTRING CURLS GLIDER LUNGES GLIDER KNEE TUCKS 70

DAY 48, 55 PHASE 3
CORE E.M.O.M RE-ESTABLISHMENT
BUTTERFLY SIT UPS 3

PLANK TO PUSH UP (HALF EACH SIDE) 3
BICYCLE CRUNCHES 3 10 14 18
REPS REPS REPS
GLIDER MOUNTAIN CLIMBERS 3
SUPERMAN 3
GLIDER KNEE TUCKS 3
COOL DOWN / STRETCH
BUTTERFLY SIT UPS PLANK TO PUSH UP BICYCLE CRUNCHES
GLIDER MOUNTAIN CLIMBERS SUPERMAN GLIDER KNEE TUCKS 71

FK YEAH!
YOU ARE NOW FITAZFK
Congratulations hottie!
You have now officially entered babe-status.
So what happens now that you’ve

made it through the 8 week guide?
Well, firstly, go and treat yourself to that itsy-bitsy-bikini

you’ve been eyeing or that super slim dress!
Hey, even have a drink (or two)! ‘Cos you fking deserve it!
Go forth into the wild world, but remember that while you now
have the tools and skills to adopt the FitazFK lifestyle, you’re
only human - and the casual “off” day is inevitable. Don’t
forget: health and fitness is the foundation of your life,
it’s not your entire life!
Muscle soreness, sickness, dining out with friends, and

birthdays are going to get in the way of your hot-bod goals,
but in no way are they going to sabotage your hard work.
Remember, consistency is key, and having a cheeky drink with
friends is exactly what you need to refresh,
refuel and keep at it!
STAY ON TRACK WITH OUR SUGGESTIONS EATING OUT AND DRINKING TIPS!
Yep, muscle soreness is a thing! Newsflash:
It’s a thing that happens to everyone when you increase You can have your cocktail and drink it too!
the intensity of your exercise. While completing this After all this hard work, we couldn’t possibly sit
guide (and beyond - stick with it kid), you will definitely back and let you miss out on all the weekend fun.
experience an increase in muscle soreness. You deserve to parade that bod of yours!
But fear not, there are foods you can add to your diet Follow these simple suggestions to make
that will offset this mild pain! Eating the right the most out of your weekend:
carbohydrates and proteins will help with your soreness Don’t avoid going out! If you’ve got the reins,
and aid in recovery. You can also find some supplements choose a restaurant that has healthy meal options.
to ease the pain, like, omega-3 fats, magnesium, Nibble on some pre-dinner snacks before you leave
vitamin C and E. Oh, and don’t forget to warm up, the house (Think apple, carrot sticks with hummus),
cool down and stretch! so that they will fill that empty spot in your tummy - and
keep you from ordering the whole menu! Salad dressing
on the side! Caesar salad dressings are filled with (bad)
carbohydrates and extra fat. By avoiding a fatty meal,
you can leave room for dessert! 72
BUT,
DON’T LEAVE ME!
DON’T FRET PETAL!
We’ve got your back every step of the way.
Just keep following the guidelines of Phase 3 to maintain
the healthy lifestyle you’ve worked so hard to get.
You’ve got everything you need to stay FitazFK.
So go out and prosper!
Oh, and don’t forget to hashtag
#TEAMFITAZFK
so we can follow your journey.
73
APPENDIX
LET’S BREAK IT ALL DOWN.
Here you will find detailed
descriptions about everything
outlined and suggested in this guide.
TYPE TYPE
Chicken or Turkey When possible select organic. There is NO limit on the amount of leafy
Leafy green greens you can eat. They provide your body
Meat Choose lean cuts. When possible select organic. vegetables with a powerhouse of vitamins, minerals and
phytonutrients. Lettuce, cruciferous greens,
When possible select wild fish and avoid spinach, and swiss chard.
Fish non-organic farmed fish as they tend to
contain more toxins. These include dense carbohydrates to
Starchy
provide your body with a means of energy.
Don’t be afraid to eat the whole egg. Protein in Vegetables
Eggs Sweet potato, potato, beans, legumes, pumpkin.
the egg white is better absorbed with the yolk.
When possible select organic - snap
Protein Powder When possible select whey protein isolate. Berries frozen berries are also a great option.
PROTEINS FRUITS & VEGETABLES HEALTHY FATS

LEAN MEAT, POULTRY, FISH, Fruits and vegetables provide your body All fats are not the same. Choosing
EGGS & ALTERNATIVES with vitamins, minerals, dietary fibre which type of fat is important as they are
Proteins are made up of smaller sub-units and hundreds of antioxidants (good all high in kilojoules. Some fats contain
called amino acids. Once digested, they compounds found in foods that kill off free unsaturated fats (polyunsaturated and
are broken down and become essential radicals in the body). Most vegetables monounsaturated), which are essential for
building blocks of enzymes which aid in are low in energy (kilojoules) and will good health. Other fats include vitamins
digestion, antibodies for fighting infection, help to fill you up to avoid excessive A, D and E. Saturated fats can have
hormones and neurotransmitters. Protein weight gain and unnecessary snacking. a negative effect on our body so it is
can also support workout recovery as Diets high in vegetables and fruits can important to replace food with saturated
it is vital for tissue repair and healing. help protect the body against chronic fats, with food that contains unsaturated
Although protein is important, excess diseases and prevent excess weight gain. fats. Fats are important for weight loss
amounts can be detrimental to the body. Beware of fruit juices or dried fruits that as they affect our appetite controlling
A surplus in protein consumption can provide energy (kilojoules) as they may hormones, leptin and CCK. Adding raw,
trigger stress on your kidneys, as it is lack dietary fibre and are higher in natural unsalted nuts to your diet is a great
filtered through the kidney and excreted sugars than their natural counterpart. snack; they increase the release of satiety
as urine. It may also impede the Due to these properties, fruit juices and hormones in the gut, helping to control
digestive system or provoke osteoporosis. dried fruits should only be consumed your appetite. Nuts have also been shown
occasionally and in small amounts. to protect against heart disease and
obesity.
74
FITNESS DESCRIPTIONS
AIR SQUATS (Legs, Bum) ARABESQUES (Glutes, Hamstrings and Core) BACK TAPS
Position your feet slightly wider than hip width Stand on one foot with a soft bend in your knee, (Shoulder, Core)
apart. Tense your ab muscles, bum and thighs. your back straight and your shoulders pulled Start in a push up position with your palms
Keeping your heels firm on the ground, lower back. Keep a soft bend in your knee and your under your shoulders and your feet hip width
your body, simultaneously pushing your bum out lower back flat as you bend forward and touch apart. Keeping your abs contracted, touch
as if you are sitting in a chair, until your thighs are the floor in front of you. Pull your body back up your lower back, with the back of your right
parallel to the floor. You may choose to extend to the standing position and repeat. Be sure to hand. Repeat on the opposite side and
your arms out for balance. Extending your hips, push through your heels to engage your glutes. count as one repetition.
drive your heels through the ground and lift your
body to return to the starting position.
BAND CHEST FLY (Chest and Core) BAND CHEST PRESS BAND ALTERNATING SEATED ROW
Loop the band through a sturdy object. Hold the (Chest, Shoulders) (Back and Biceps)
handle of the resistance band in each hand, with Loop the band through a sturdy object at chest Loop the band through a sturdy object. Position
your arms spread out to their full width. Make height. With your back to the object, grab a your feet slightly wider than hip width apart.
sure your arms are straight but your elbows handle in each hand and step forward until Lower into a squat position with your knees bent
are not locked. Your arms should be just below there’s no slack in the band. Your hands should at 45 degrees. Using an overhand grip, hold a
shoulder height. Breathe in as you bring both be at your chest, elbows up and palms facing handle of the band in each hand. Turn your palms
arms forward so your hands meet in front of down. Press the handles forward and together to face each other and extend your arms straight
your chest. Pause and return to your starting at the same time. Return slowly, being careful to assume the starting position. Pull one handle
position.. not to go past your shoulders. toward you as your elbows bend and move slightly
behind your torso. Keep your elbows wide and
at shoulder height. Stop pulling when your hands
reach your body. Straighten your arms to return to
the starting position. Pull the alternate handle in
the same fashion. 75
BAND FRONT PRESS BAND FRONT SQUAT PRESS BAND ONE ARM PULLDOWN
(Shoulders) (Shoulders, legs and core) (Lats and Core)
Stand in the middle of the band with your Stand in the middle of the band with your feet Loop the band through a sturdy object, one
feet parallel and shoulder width apart. parallel and shoulder width apart. Grip a handle metre above head height. Stand with your feet
Grip a handle in each hand and stand up in each hand and stand up straight. With the hip width apart with your knees slightly bent
straight. With the bands in front of your arms bands in front of your arms and palms facing and your core engaged. Hold a handle of the
and palms facing forward, bring your arms forward, Stand up straight. Keep your back resistance band in each hand. Pull one of the
up to goal post position (upper parallel and straight, head straight, chest up, and elbows handles down in front of your body until your
forearms perpendicular with the floor). Keep back. Bend your legs and squat down as if you hand reaches your thigh. Maintain a straight
your back straight, head straight and chest up. are going to sit in a chair. As you stand back arm throughout the movement. Slowly return the
Press your hands over your head and together up, bring your arms up to goal post position hand to its starting position.
until your arms are almost fully straight. (upper parallel and forearms perpendicular Repeat on opposite side.
with the floor). Keep your back straight, head
straight and chest up. Press your hands over
your head and together until your arms are
almost fully straight.
BAND OVERHEAD PRESS BAND SEATED ROW (Back, Arms) BAND SQUATS (Legs)
(Shoulders, Core) Stand in a squat position with your knees Stand with your feet shoulder width apart.
Stand in the middle of the band with your feet bent at 45 degrees. Hold a handle of the Loop an exercise band under your feet.
parallel and shoulder width apart. Hold the band in each hand with an overhand grip. Squat down and grip a handle in each hand.
handles at shoulder height, with your palms Turn your palms to face each other and Raise the handles up to shoulder height, with
facing forward. Press your arms directly over extend your arms straight to assume the the bands behind your arms, with your palms
your head. Lower your arms to return to the starting position. Pull the handles toward facing forward. Stand up straight. Keep your
starting position. you as your elbows bend and move slightly back straight, head straight, chest up, and
behind your torso. Keep your arms close to elbows back. Bend your legs and squat
the sides of your body. Pull until your hands down as if you are going to sit in a chair.
touch your waist. Straighten your arms to
return to the starting position.
76
BAND UPRIGHT ROW (Shoulders, Arms) BAND WIDE SEATED ROW (Back, Arms) BAND WOODCHOPS (Core)
Stand with your feet shoulder width apart. Loop Loop the band through a sturdy object. Stand Loop the band through a sturdy object and put
an exercise band under your feet, making sure in a squat position with your knees bent at one handle through the other so that you are
that you have the same amount of band on each 45 degrees. Using an overhand grip, hold a holding only one handle. Stand with your feet
side. The band should cross over at your knees. handle of the band in each hand. Turn your shoulder width apart and your knees slightly
Raise your upper arms out to the side, letting palms to face downwards and extend your bent. Descend into a squat position. Start with
your elbows bend so that your hands come in arms straight to assume the starting position. your hands down by your knee, closest to the
to your collar bone. Raise your hands as close Pull the handles toward you as your elbows attachment point of the band. Keeping the
to shoulder height as you can, keeping your bend and move slightly behind your torso. elbows straight, pull your arm up diagonally
elbows higher than your hands. Then slowly Keep your elbows wide and at shoulder height. across your body to the opposite shoulder.
lower your arms to return to the starting position. Stop pulling when your hands reach your body. Concentrate on using your stomach to twist
. Straighten your arms and return to the starting from one side to the other. Slowly return to the
position. starting position.
BICYCLE CRUNCHES (Core) BUTTERFLY SIT UPS (Core) CRUCIFIX (Core)

Lie on a flat surface with your legs extended. Sit on the floor with your feet together and Lie flat on your back in a crucifix position
Place your hands behind your head to support knees out. Lower your back until your arms with your arms out to the side of your body.
your neck. Simultaneously raise your right and shoulder blades are on the floor. By lifting Pull your knees into your chest while doing
elbow and left knee so that they almost touch. through your abdominals (abs), return to your a crunch with your abs. Touch your hands
Maintain a straight right leg at about 15 cm off seated position, ensuring your back is nice and behind your bent knees. Return to the
the ground. Return to the starting position and straight. starting position.
repeat on the other side.
77
ELEVATED PELVIC TILTS FORWARD LUNGE (Legs) GLIDER CURTSY LUNGE (Legs and Glutes)
(Bum and Hamstring) Stand tall with your hands on your hips and Start in a half squat, with right toes on the glider
Lie on your back with your knees bent and your legs hip width apart. Step one foot out and your hands on your hips. Lift your right foot,
your feet on an elevated surface (20 to 30cm). in front of you. Lower your back knee so it’s pulling your knee across the body towards the
Squeeze your buttocks together and lift your approximately under your hip. This should left elbow. Slide your right leg back, crossing it
hips off the floor. Hold for one second then now create a right angle in both knees. Push behind your left leg, lowering into a curtsy lunge.
return to the starting position. back through your front foot and return it Return to the start position.
back to your starting position. Repeat on the
other side without moving forwards.
BUTTERFLY SIT UP (Core)
GLIDER HAMSTRING CURLS GLIDER KNEE TUCKS (Core) GLIDER LUNGES (Legs)
(Hamstrings, Bum and Core) Start in a push up position. Place each foot on Stand with a glider under your left foot, with
Lie on your back with your arms at your sides. top of a glider. Make sure your hips are locked your feet hip width apart. Drive your left foot
Position each heel in the centre of a glider. in place by squeezing through the inner thighs back in to a reverse lunge, keeping your upper
Squeeze your glutes together and lift your and engaging your core, chest and shoulders. body completely stable and your hands on your
pelvis off the floor. Use your hamstrings and Without raising your hips, use your lower abs hips. Pause, then return to the start position.
glutes to pull your heels closer to your body. to pull the knees under the chest then push the
Keep your hips off the ground. Return to the legs back out to the starting position.
starting position.
78
GLIDER MOUNTAIN CLIMBERS (Core) GLIDER SIDE LUNGES (Legs and Glutes) HALF BURPEES
Start in a push up position and place your Stand with your feet shoulder width apart, with (Legs, Core, Shoulders, Bum)
feet on top of two workout discs. While your right foot on the glider. Keep your hands Start in a push-up position, with your hands
keeping your core muscles engaged, bring in front of your chest throughout the exercise to directly under your shoulders and your legs
one knee in towards your chest. Hold for a help you stay balanced. Put weight onto your straight out behind you, hip width apart.
second and then switch legs. left leg and as you slowly bend your left knee Jump your feet forward so that your toes are
and squat down, slide your right foot out to the approximately under your hips. Jump your feet
side. Then as you slowly straighten your leg, back to the starting position, maintaining a
slide the right foot back in. Ensure that most straight back and without sinking through
of your weight remains in the leg that’s not the hips.
moving.
KNEE UPS LYING TOWEL ROW MOUNTAIN CLIMBERS

(Legs) (Back, Core) (Legs, Shoulders, Core)
Stand behind a step (average height of 30cm) Lie face down on the floor with your arms bent Start in a push-up position, with your hands
with your ab muscles, bum and thighs tensed. at 45 degrees in front of you. Grasp a towel a directly under your shoulders and your legs
Elevate your left foot and place it on the step. little wider that shoulder width. Simultaneously straight out behind you, hip width apart. Lift
Draw your right leg up and bring your knee raise your chest, arms and legs off the ground to your right foot off the floor and slowly raise
in line with your chest, until the left leg is fully create tension in your bum, hamstrings, back and your knee as close to your chest as you can.
extended. Return the right foot to the ground, shoulders. Hold the position for one second, then Return to the starting position and repeat
followed by your left. Complete half the straighten your arms out so that they are fully with your left leg
recommended repetitions (reps) on one leg extended. Bend your arms returning them to the
before completing the remaining reps on start position. Keep your hands and feet 5cm off
the other. the ground throughout the exercise. 79
PLANK TO PUSH UP (Chest, Triceps, Core) PUSH UPS SIDE HOVER WITH ROTATION
Start in a plank position with your elbows under (Chest, Triceps and Core) (Core)
your shoulders and your feet hip width apart. Place both hands on the floor, slightly wider Lie on your left side and position your elbow
Keeping your abs contracted, push your body than shoulder width apart. Position your feet directly under your right shoulder. Keep your
into a push up position. Return to starting almost together behind your body in a straight legs, knees, ankles and feet straight and
position. line. Tense your ab muscles, bum and thighs. together. Tighten your abs. Push your right
Lower your body until your chest is two fists elbow against the floor as you lift your glutes
away from the floor, pause for one second, then and hips up off the floor until your left shoulder,
return to the top. left hip and left foot are all in a straight line.
Reach up with your right hand and extend.
Rotate your torso downwards and reach under
your body with your left arm. Rotate back to the
side plank with your arm up.
SIDE LUNGES (Legs, Bum, Inner Thigh) SQUAT JUMP (Legs and Core) STAGGERED PUSH UP
Stand tall with your hands on your hips and your Position your feet slightly wider than hip (Chest, Shoulders, Core)
legs hip width apart. Step one foot out to one width apart. Tense your ab muscles, bum Start in a push up position. Place your
side, bend at the knees and lower your body. and thighs. Keeping your heels firmly on the hands greater than shoulder width apart but
Your knee and foot should be in a perfectly ground and your elbows high, lower your body, staggered, with one hand being higher than
vertical line. Once your stepped out foot is simultaneously pushing your bum out as if you the other. Lower your torso to the ground. Do
almost parallel to the floor, hold for a second are sitting in a chair and until your thighs are not allow your hips to rise or sag. Extend at the
then return to the starting position. Repeat on parallel to the floor. Driving through your heels elbows to return to the starting position. At the
the other side. and onto the balls of your feet, jump as high completion of your half of your reps, reverse
as you can. As you land, absorb the impact your hand position for the remainder of the set.
through the legs by adopting the squat position
and repeat. 80
SUMO SQUATS SUPERMAN (Back) TRICEP DIP

(Legs, Shoulders, Core and Bum) Lie straight face down on the floor with (Triceps)
Stand with your feet 15 centimetres (cm) your arms fully extended in front of you. Position your hands shoulder width apart on
wider than shoulder width and with your toes Simultaneously raise your right arm and left leg, a box or step. Position your bum in front of
externally rotated. Tense your ab muscles, bum with your chest and legs off the floor. Hold this the box with your knees bent at 90 degrees.
and thighs. Keeping your heels firmly on the position for one second. Slowly return to your Before you start the exercise, ensure your arms
ground, lower your body, while simultaneously starting position, then repeat on the other side. and back are straight. Lower your bum to the
pushing your bum out, as if you are sitting in a ground by bending your elbows to 90 degrees.
chair, until your thighs are parallel to the floor. Maintaining a straight back, press down into the
Return to the starting position by pressing box to straighten your elbows, then return to the
upwards through your heels and extending your starting position.
legs.
V TWISTS (Core) WEIGHTED ARABESQUES WEIGHTED FRONT LUNGE (Legs)

Sit tall on the floor with your knees bent and (Bum, Legs, Core) Stand tall with your legs hip width apart. Hold
arms straight, with one hand over the other. Lift Stand on your right foot with a soft bend in your the kettlebell or dumbbell at chest level and
your heels off the floor slightly bending your knee, your back straight and your shoulders close to your body. Step one foot out in front
knees (straight if possible). Slightly twist your pulled back. Hold the kettlebell or dumbbell in of you 60cm. Lower your back knee so that it’s
torso and touch the ground next to you with both your left hand. Keep a soft bend in your knee approximately under your hip. This should now
hands. Turn and repeat on other side. and your lower back flat, as you bend forward create a right angle in both knees. Push through
. so that the weight nearly touches the floor. Pull your front foot and return to the starting position.
your body back up to a standing position and Repeat on the other side without moving
repeat. forwards.
81
WEIGHTED HIGH PULL WEIGHTED UPRIGHT ROW

(Shoulder, Triceps, Core, Legs and Bum) (Shoulders, Biceps)
Stand with your feet a little wider than shoulder Stand with your legs hip width apart and hold
width apart and with your toes externally the kettlebell or dumbbell with two hands. Row
rotated. Hold the kettlebell or dumbbell with the weight, in a vertical motion, up to your chin,
both arms straight. Tense your abs, bum and keeping your elbows flared and high. Lower the
thighs. While keeping your back straight and weight down until your arms are fully extended,
everything tensed, descend slowly by bending while maintaining a straight back.
at the knees and hips as if you are sitting down,
until your thighs are parallel to the floor. Push
through your heels, drive upwards with your
hips and row the weight, in a vertical motion,
up to your chin, keeping your elbows flared and
high. Lower the weight down until your arms
are fully extended, while maintaining a straight
back. Repeat the action.
BURPEES
(Full Body)
Stand with your feet hip width apart and your
rms as tall as possible. Lower into a squat
position with your hands flat on the floor in front
of you. Kicking your legs backwards into a
push up position, lower your chest to the floor.
Simultaneously push your chest back up to the
push up position and thrust both feet forward so
you are back in the squat position. Jump up and
raise both hands over your head.
82
CARDIO/ WARMUP EXCERCISE DESCRIPTIONS
SKIPPING (LEGS) JACK JUMPS (LEGS) BUM FLICKS (LEGS)

Stand with your feet 5 or 6 inches apart holding Stand with your knees slightly bent and feet Jog or run on the spot.
the rope in both hands and laying behind your shoulder width apart. Lay your arms by your Exaggerate the motion as your legs come up
feet with your hands just above your hips. side with a slight bend in the elbows. Bend your behind you. Try to touch your heels to your bum
Trying to stay on the balls of your feet swing the knees like you going to squat, simultaneously as you become more fluid with the action.
rope from behind you and jump over it when it jump extending your legs and arms fully out to
swings forward and under your feet. your sides at the same time in mid-air to form a
Repeat revolutions. star shape with your body. Return by bringing
your arms and legs inward near your body as
you begin to descend from the jump. Land
softly on the ground with your knees bent and
repeat the movement.
83
SCALING OPTIONS
KNEE UPS : STEP-UPS

Stand behind a step (average height = 30cm) with your ab muscles, bum and thighs tensed (neutral pelvis).
Step your left foot onto the step followed with your right.
Once your legs are fully extended on the step, step off with your left foot again.
Repeat with your right foot continuing to alternate for the remaining repetitions.
PUSH-UPS : KNEE PUSH-UPS

Place both hands on the floor slightly wider than shoulder width apart. Position your feet almost together behind
your body in a straight line. In this extended position place your knees on the floor. Ensure your knees are
behind your hips and not underneath them. Tense your ab muscles, bum and thighs.
Lower your body until your chest is two fists away from the floor, pause for one second, then return to the top.
BUTTERFLY SIT-UPS : BUTTERFLY CRUNCHES

Start seated on the floor with your feet together and knees out.
Lower back until your arms and shoulder blades are on the floor.
By lifting through your abdominals crunch up to approximately 45 degrees off the floor.
Return back to your original position.
PLANK TO PUSH-UP : KNEE PLANK TO PUSH-UP

Start in a plank position with your elbows under your shoulders and feet hip width apart.
In this extended position place your knees on the floor. Ensure your knees are behind your hips and not
underneath them. Keeping your abdominals contracted push your body into a push-up position.
Return back to a plank position.
84
FOOD DIARY
WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER LIQUID
DAY 1
DAY 2
DAY 3
DAY 4
DAY 5
DAY 6
DAY 7
85
FOOD DIARY
DAY 8
DAY 9
DAY 10
DAY 11
DAY 12
DAY 13
DAY 14
86
FOOD DIARY
DAY 15
DAY 16
DAY 17
DAY 18
DAY 19
DAY 20
DAY 21
87
FOOD DIARY
DAY 22
DAY 23
DAY 24
DAY 25
DAY 26
DAY 27
DAY 28
88
FOOD DIARY
DAY 29
DAY 30
DAY 31
DAY 32
DAY 33
DAY 34
DAY 35
89
FOOD DIARY
DAY 36
DAY 37
DAY 38
DAY 39
DAY 40
DAY 41
DAY 42
90
FOOD DIARY
DAY 43
DAY 44
DAY 45
DAY 46
DAY 47
DAY 48
DAY 49
91
FOOD DIARY
DAY 50
DAY 51
DAY 52
DAY 53
DAY 54
DAY 55
DAY 56
92
Authors and programming:
Aaron McAllister and
Georgio Batsinilas @fitazfk
Design:
Koby Lee - @koleha
Photographer:
Darcie Welsh White - @darciewelshwhite
Dietitian:
Marika Day - @fitfoodandsoul
Copywriter:
Nicola Christoforos - @for_nicola
Proofing:
Ralph Tattersall
Models:
Madison Edwards - @madi_edwards
Yasmin McAllister - @yasminangelika
Contributors:
Cyntia Habchi - @cyntiahabchi
Alessandra Trovato - @alessandratrovato
93

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FITAZFK IN 8 WEEKS

programs do not consider any person’s pre-existing or unknown

pregnant or breastfeeding and users with pre-existing heart and kidney

other electronic means).

FITAZ HEALTH Pty Ltd makes no guarantees or representations, express

this information; and unique differences in an individual’s situations.

OUR GOAL? To guide each person

AARON GEORGIO MARIKA

The guide is broken up into three key phases:

Each phase includes a training schedule and a

favourite foods are OFF LIMITS. #saycheese.

You will spend the majority of the 8 weeks in Phase 2 aka

Conditioning. Quick reminder: conditioning is basically the

process of getting your body used to doing exercises.

phase that you will start to see your best results.

The road to success is paved with good intentions.

ONE TWO CONSTANTLY RE-VISIT YOUR ‘WHY’

your progress to anyone other than #TEAMFITAZFK!

JOIN THE COMMUNITY TODAY

Tracking your progress with a photo is one of the

ONE WEAR THE SAME OUTFIT IN BOTH SHOTS TO GET A

WEIGH IN: MEASUREMENTS

SUGAR #THEENEMY See, the old equation of calories-in versus calories-out

NATURAL IS BEST RELEASE ENERGY QUICKLY

LEARN TO READ YOUR INGREDIENTS! HIGH G.I DIAGRAM

CODE WORDS FOR SUGAR

Brown-rice syrup, Corn sweetener, Corn syrup, or

It’s important to remember that your nutritional intake should be

TRY TO AVOID HAVE THESE INSTEAD!

Processed breakfast cereals Rolled or steel-cut oats

Muesli bars Nut and seed mix

Carbohydrates provide an important source of fuel for your body,

So while they generally have a bad reputation, plenty of carbs are

legumes and lentils.

CARBS HOW THEY HELP

CARB PHOTO SHUTTERSTOCK

Brown rice Promote fullness

Sweet potato Assist with weight loss

Quinoa Great for your heart

Legumes Improve mood & brain function

All carbs are not created equal. The glycemic index

Although, about that cheeseburger. You have

On the subject of cheat days, you’ll notice that • HEALTHY BURGERS

MARIKA’S GUIDE TO KEEPING A FOOD DIARY

MEAL PREP101 Here are some tips to ease you in:

You’ve prepped your meals for the week like a

Dehydration frequently causes fatigue and loss in

OUR TOP TIPS FOR STAYING MOTIVATED

Bribes aren’t just for kids. Whatever it is that will motivate

Buying a new dress is always motivation to hit the town.

Two’s company! Get one of your besties on board and

Keep a fresh playlist! We know from experience that an

DON’T LET YOUR 9 TO 5 NUTRITION AND FASTED CARDIO - L.S.D

SWIMMING, YOGA, HIKING, BIKE RIDING, ROCK CLIMBING

OUR TOP 3 TIPS FOR HELPING

QUAD ROLL / RELEASE

ITB ROLL / RELEASE

HAMSTRING ROLL / RELEASE

BACK ROLL / RELEASE

We want you to live! We totes get that

Let’s be honest. You aren’t training to be the

E.M.O.M PHASE TWO WK 3

2. Once you have completed the desired