Christmas

Shred
BODIESBYRACHEL.COM.AU
BBR KNOWS THE IMPORTANCE OF HAVING YOUR CAKE AND
EATING IT TOO, WHICH, IS WHY WE HAVE CREATED THIS FESTIVE
EBOOK TO HELP YOU FIND BALANCE OVER THE HOLIDAYS.
This ebook features many of your favourite Christmas dessert recipes
made completely guilt free and all recipes are both gluten free and
vegan.
We also know that many of you travel over the holidays so you will
find 10 different work outs that require no gyms or equipment.
These hiit workouts are short yet extremely effective, providing you
with maximum results in minimal time, also allowing you to make
room for an extra slice of Christmas cake, should you so choose ;)
These workouts can be done anywhere, any time, so you have
no excuses.
Vegan
Rum Balls
YOU WILL NEED
230g dates (soaked in warm 1/4 cup water for 1/4c shredded coconut
29 minutes, pitted and chopped)
2 heaps tablespoons of rice malt syrup
2 tablespoons rum or rum extract. or maple syrup
30g coconut oil melted 3 heaped tablespoons of cacao OR chocolate
protein powder
100g almond flour

INSTRUCTIONS
1. Add dates and soaking liquid, rum and coconut oil, bring to a simmer on the stove then
leave to cool.
2. Once cooled add all ingredients to a food processor until combined.
3. If you prefer more rum you may want to taste the mixture and add more if necessary.
4. Roll the mixture in to small balls weighing approx. 25g each.
5. Either roll them in desiccated coconut or cacao powder.
6. Store in the fridge
No Base
Pumpkin Pie
YOU WILL NEED
1/3 cup GF all purpose flour or oat flour
1/3 cup maple syrup
2 tablespoons of coconut sugar
450g pureed pumpkin
3/4 cup macadamia or almond milk
2 tablespoons coconut oil
1 tablespoon ground chai seeds
2 1/2 tsp pure vanilla extract
1 tsp pumpkin pie spice
2 tsp cinnamon
1/2 tsp salt
2 tsp baking powder

INSTRUCTIONS
1. Preheat oven to 180 degrees
2. And spray a 10-inch round pan with coconut oil.
3. In mixing bowl, combine all dry ingredients then
add in all wet ingredients.
4. Pour in to pan then bake 35 minutes.
5. Please note the pie will be nice and fudgey
still when it is ready
6. Let pie cool completely before placing in the
fridge to set for 8 hrs
7. Serve with greek yoghurt, coconut yoghurt
or a healthy icecream
Gingerbread
Cake
YOU WILL NEED
2/3 cup macadamia milk 1 tsp baking soda
1/4 cup date paste 1/4 tsp salt
1/4 cup pure maple syrup 1 1/2 tsp ground ginger
1/3 cup grated carrots 1 ½ tsp cinnamon
1 tablespoons apple cider vinegar 1/2 tsp allspice
2 tablespoons melted coconut oil 1/4 cup coconut sugar
2 tablespoons GF all purpose flour 1/2 cup raisins, optional

INSTRUCTIONS
1. Preheat oven to 180 degrees and spray an 8×8 pan with coconut oil spray.
2. Mix together the all ingredients and let it sit for 5 minutes.
3. Pour into the pan and bake 25 minutes
4. Take out the oven and let cool for 20 minutes
Raw
Skinny
Mints
YOU WILL NEED
1 cup walnuts
250 grams pitted medjool dates
½ cup cacao powder
1 tsp vanilla extract
A few drops of
pure peppermint extract
2 tbs Enjoy Life chocolate chips,
chopped up Loving Earth chocolate
or cacao nibs
a pinch of sea salt

INSTRUCTIONS
1. U
 sing a food processor combine
all ingredients
2. Roll into balls or place in a tray to
set then cut in to bars
Candy
Cane Fudge
YOU WILL NEED
1 cup soaked cashews (soak for 6-12 hrs)
1 tablespoon honey or rice malt syrup
2 tablespoons maple syrup
½ teaspoon coconut oil
1 cup desiccated coconut
1 teaspoon natural peppermint extract
1 teaspoon vanilla extract
1 pinch sea salt

INSTRUCTIONS
1. Blend the cashews and coconut until you’ve
got a thick paste consistency.
2. Add in the sweeteners until combined
3. Add the extract and salt
4. Press the mixture into a small container lined
with baking paper
5. Place in the freezer to set then cut in to bars
or you could roll in to balls
Bliss Balls
YOU WILL NEED
1 ½ cups roasted cashews 15 medjool dates, pitted and soaked in warm
water for 20 minutes
1 teaspoon coconut oil
1 teaspoon peppermint extract
1 teaspoon coconut milk
½ teaspoon vanilla extract
1 cup desiccated coconut
Pinch of sea salt
INSTRUCTIONS
1. Blend the coconut and cashews together in 3. Roll in to balls and set in the fridge
a processor until you form a sand like flour
2. Add the rest of the ingredients and process
until everything is combined and sticky

YOU WILL NEED INSTRUCTIONS

1 cup roasted almonds 1. Blend the coconut and cashews together in
a processor until you form a sand like flour
1 cup roasted cashews
2. Add the rest of the ingredients and process
15 medjool dates, pitted and
until everything is combined and sticky
soaked in water for 20 minutes
3. Roll in to balls and set in the fridge
¼ cup cacao
1 teaspoon coconut milk
OPTION:
1 teaspoon rice malt syrup
Combine this recipe and the peppermint
a dash of sea salt pattie recipe as a layered slice for something
1 teaspoon peppermint extract more delicious.

1 teaspoon vanilla extract

The Rocky
Road to a
White
Christmas
YOU WILL NEED
1/4 cup goji berries 1 cup chopped cacao butter
1/4 cup pistachios 1/2 cup cashews
1/4 cup dried organic cranberries 1/2 cup desiccated coconut
¼ cup chopped salted caramel loving earth 1/4 cup maple syrup
chocolate
1/2 teaspoon vanilla extract

INSTRUCTIONS
1. Melt the cacao butter over low heat. 5. Pour the mixture into a bowl and stir in all
other ingredients, gently combining.
2. Combine the cashews and coconut in a
food processor 6. Pour on to a baking tray lined with
or strong blended until you have a nut baking paper
butter like paste.
7. Set in the freezer
3. Add in the melted cacao butter, vanilla
8. Store in fridge once set
and maple syrup.
4. Mix until well combined
Christmas
Slice
YOU WILL NEED
1 cup almonds ½ an oranges rind
1/3 cup slivered almonds pinch of salt
1/3 cup chopped prunes 1 teaspoon mixed spice
1/3 cup dried cranberries 1/2 teaspoon cinnamon
1/3 cup raisins 1/4 teaspoon cloves
12 medjool dates, pitted 1/4 teaspoon ginger
1/2 teaspoon vanilla extract

INSTRUCTIONS
1. Combine all of the ingredients except for 3. Remover from the processor, and add in
the prunes, cranberries, raisins and slivered the left over ingredients, combining well.
almonds in a food processor.
4. Lay the mixture in a lined tin to form a slice
2. Combine until the mixture is sticky
5. Set in the fridge
Christmas
Cake
YOU WILL NEED
1.5 cups raisins ¼ cup coconut flakes
1/4 cup currants 2 teaspoon mixed spice
1 cup cranberries 1 teaspoon ground cinnamon
½ cup chopped prunes 1/2 teaspoon ground cloves
1 cup chopped almonds 1/2 teaspoon concentrated natural vanilla
extract
3 cups almond meal
zest and juice of one orange
220g banana (ripe)
pinch of salt
10 medjool dates, soaked and pitted \

INSTRUCTIONS
1. Preheat oven to 170°C
2. Line a round cake tin with baking paper
3. Combine the orange zest and juice, as well as the raisins, punes, currants, cranberries and
almonds into a medium sized saucepan.
4. Heat until the juice starts to boil then lower heat, cover and allow to simmer for 10 minutes.
5. Blend together the almond meal, bananas, dates, spices, vanilla and salt in a food processor.
6. Once combine in a thick batter – stir in the other mixture
7. Add to cake tin then bake for 30 – 45 minutes
8. Allow to cool + store in the fridge
Sleigh It The Grinch
30 seconds on, 10 seconds rest. Complete Complete this circuit continuously for
each exercises back to back before resting 5-minute rounds. Get through the sets as
for 1 minute after the complete round. many times as possible in 5 minutes. Have a
Complete 5 rounds total. 90 second rest then repeat through 2 more
times (eg. 3 rounds total)
1. Ski Jumps
20 Star Jumps
2. Sumo Squat Pulses
20 half burpees
3. Burpees
20 high knees (each leg)
4. Mountain Climbers
20 alternating lunges
5. Tricep Push Ups
20 squats
6. Plank Jacks
20 squat pulses
7. Sit Ups
20 squat jumps
8. Bicycle crunches
50 leg raises

Naughty Santa’s
or Nice Little Helper
Set a timer for 10 minutes. Do as many Complete the pyramid as fast as possible
rounds as possible of the below work out in then rest for 90 seconds. Repeat 2 more
that time. Then rest, and repeat once more. times through.

20 Glute Bridges (wide) 50 squat jumps, 10 push ups

20 Glute Bridges (narrow) 40 squat jumps, 20 push ups

20 Frog Pumps 30 squat jumps, 30 push ups

20 Single Leg Glute Bridges (left) 20 squat jumps, 40 push ups

20 Single Leg Glute Bridges (right) 10 squat jumps, 50 push ups

20 Donkey Kicks (left)

20 Donkey Kicks (right) FINISHER:

20 fire hydrants (left) 20 seconds on, 10 seconds off, complete in

succession. 3 rounds total.
20 fire hydrants (right)
Flutter kicks
50 jump squats
Leg raises
Reverse crunches
Ankle taps
The Night Before The Naughty List
Christmas Set a timer for 10 minutes. Do as many
rounds as possible of the below work out in
that time. Then rest, and repeat once more.
20 seconds on, 10 seconds off. Complete
50 air squats
3 rounds of each exercise before moving
on to the next. Once you’ve finished every 50 squat jumps
exercise, rest for a minute then go again
50 squat pulses
twice more.
50 jumping lunges
1. Jumping lunges
50 alternating lunges
2. Lateral walks
50 lunge pulses (25 each leg)
3. Half burpees
50 high knees
4. Surrenders
50 v sits
5. Push ups
6. Shoulder taps
7.
8.
Walking planks
Touch jumps Santa is
AB CIRCUIT FINISHER: Coming to Town
30 second plank 30 seconds on, 10 seconds rest. Complete
30 second side plank (right side) each exercises back to back before resting
for 1 minute after the complete round.
30 second side plank (left side)
Complete 5 rounds total.
30 second leg raises
1. Plank Walks
30 second rest
2. Surrenders
Repeat 4 rounds.
3. Spider Mans
4. Side Step - Jump
5. Moving Push Ups
6. Crab Walks
7. Rotating Squat Jumps
8. Mountain Climbers

FINISHER:
1 minute wall sit
30 second single leg wall sit (left leg)
30 second single leg wall sit (right leg)
1 minute of pop squats
Mistle Toe Christmas
Complete this circuit continuously for
5-minute rounds. Get through the sets as
many times as possible in 5 minutes. Have a
Morning
90 second rest then repeat through 2 more Complete the pyramid as fast as possible
times (eg. 3 rounds total) then rest for 90 seconds. Repeat 2 more
times through.
10 push up – double knee
50 ski jumps, 10 mountain climbers
10 spidermans
40 ski jumps, 20 mountain climbers
10 burpees
30 ski jumps, 30 mountain climbers
10 tricep push ups
20 ski jumps, 40 mountain climbers
10 jumping jacks
10 ski jumps, 50 mountain climbers
10 butt kicks
10 ski jumps
FINISHER:
100 Russian twists
20 seconds on, 10 seconds off, complete in
succession. 3 rounds total.

Boxing Day
Plank Jacks
Shoulder Taps
Push Ups
Set a timer for 10 minutes. Do as many
rounds as possible of the below work out in V Sits
that time. Then rest, and repeat once more.
20 Supermans
20 Straight Leg Kick Backs (left)
20 Straight Leg Kick Backs (right)
20 Clams (left)
20 Clams (right)
20 Glute Bridges
20 Glute Bridge Pulses
20 Frog Thrusts
20 Frog Pulses
20 Jumping Lunges
20 Pop Squats
 Merry
Christmas
BEST WISHES FOR
THE NEW YEAR

LOVE, TEAM BBR X