Two week Live Active Guide

21

Two week Live Active Guide

SAY HELLO TO THE GOODLIFE!Did you know it takes just 2 weeks of doing something consistently to make it a habit?

IMPORTANT: PLEASE READ! This training plan has been devised for people with a moderate

to advanced level of fitness. Goodlife Health Clubs accepts no responsibility for any injury that may result

from completing these workouts. If you are a beginner, or only have a basic level of fitness, please consult

a healthcare professional prior to completing these exercises to ensure they are suitable. You will notice

that each week increases in intensity. Following the completion of this plan, the program can be reviewed

and updated by a qualified Goodlife Personal Trainer at one of our 75 clubs across Australia.

Got a question? Email us on [email protected]

The Goodlife is here and what better way to stay active and create a new healthy routine than with this 2 week training and eating guide designed to sculpt, tone and whip your body into shape from the inside out. TRAINING GUIDE

Weights: When the training program calls for kettlebells, medicine balls, dumbbells or barbells, try to find an appropriate weight that you can do at least 15 repetitions with. You do not want the weight to be too heavy. Ideally aim for around 1-2 minutes rest between sets. Cardio: Some of the sessions are designed to challenge your cardiovascular fitness. Your goal is to be able to complete the duration of the session without stopping, so choose an appropriate speed and intensity to allow for this. Rest: Have at least two rest days each week so your body has time to relax, recover and reshape itself. Training too often can actually lead to injury, sleep problems, weight loss plateaus and even weight gain! Pick five workouts from the guide and fit them in around your weekly schedule.

EATING GUIDE

Snacks: Use the snack guide to keep within your required calorie intake. Approximately 3-4 snacks are recommended for men and 1-2 snacks for women.

Men: For men looking to lose weight, we recommend an approximate calorie intake of 3500 per day. For men looking to build muscle mass, we recommend approximately 4000 calories per day.

Women: For women looking to lose weight and focusing on body composition, we recommend an approximate calorie intake of 1500 per day. For women looking to maintain their weight and build lean muscle, we recommend approximately 2000 calories per day.

Serving sizes: Breakfasts & lunches are usually single serves. Dinner always serves 2 or more.

Special dietary needs: Check the recipe labels for gluten-free and dairy-free alternatives. Vegetarians can also substitute 100g of meat or seafood for 35g yellow cheese, 50 white cheese, 140g chickpeas, lentils or beans or 20g nuts.

VegetarianV GF DF Dairy FreeGluten Free

43

WEEK 1

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Rest day Circuit training Running circuit Upper body weight session Lower body weight sessionRest day Total body cardio

Rest day

Complete as many rounds as possible in 30 minutes:

10 x squats10 x push ups

10 x sit ups10 x lunges

10 x medicine ball slams 10 x box jumps

10 x burpees50 x skips

Run for 3 mins then complete:

10 x squat jumps

10 x lunge jumps

10 x pushups

10 x sit ups

Repeat circuit for 30

minutes

Hand release push ups 4 x 20 reps

One arm rows 4 x 10 reps

Machine shoulder press 3 x 10 reps

Seated rows 3 x 10 reps

Machine chest press 3 x 10 reps

Lat pulldowns 3 x 10 reps

Barbell squat 4 x 10 reps

Leg press 4 x 10 reps

Box jumps 4 x 10 reps

Hamstring curls 4 x 10 reps

Straight leg extension 4 x 10 reps

Rest day

Rower100 metre sprint 20 second rest

Repeat 10 times

Bike30 sec sprint/30 sec rest x 520 sec sprint/20 sec rest x 510 sec sprint/20 sec rest x 5

Core20 x sit-ups

20 x leg raises20 x bicycles

WEE

K 1

Breakfast Lunch Dinner Pizza Beef Burritos Baked Snapper with Tahini

& PomegranateFast Fettuccine with Market

Greens Smoky Prawn Tacos Easy Stir-Fry Chicken Artichoke & Pea Frittata

Banana Breakfast Smoothie

Mushroom & Spinach Omelette

Bircher Muesli(prepare night before) Avocado & Egg Muffin Choc Hazelnut Smoothie Berry Breakfast Smoothie

AM

Baked Eggs with Mushrooms & Tomatoes

Salad of 150g grilled tofu, 1 tbsp unhulled tahini & ½ cup

roasted broccoli

Salad of ½ cup diced veg, sprinkle Italian herbs

& 30g feta

Omelette with 1 handful diced mushrooms, 3 eggs

& 30g grated cheese

Salad of 150g grilled beef, 1 tbsp sesame seeds & ½ cup

steamed baby bok choy

Salad of 150g tin tuna in springwater, 1 tbsp tamari

sauce & ½ cup steamed broccolini

Salad of 150g cooked chicken, 1 tsp wholegrain mustard

& ½ cup cooked quinoa

PM

LUN

CH

Salad of 150g tin tuna in springwater, 1 tsp wholegrain

mustard & ½ cup steamed broccoliniLU

NC

HTwo week Live Active Guide

65

½ cup low fat yoghurt with ½ cup berries

+ 1 tsp ALPS Blend

1 piece wholegrain toast with 2 tsp peanut butter

10 almonds with a piece of fruit

1 slice wholegrain toast with 2 tbs cottage cheese

& 3 slices of avocado

2 XL hard boiled eggs & vegetable sticks + 4 walnut halves

95g tin tuna in springwater with 2 corn thins & sliced tomato

Banana smoothie (1 banana + 1 cup skim milk

+ 2tbs low fat yoghurt)

1 piece wholegrain toast with 40g feta + 4 olives

1 cup vegetables with 3 tbs skinny hummus

1 pear + 30g low fat cheese

GROUP A SNACKS (approx 150 Calories) These are our base level snacks, which support your weight management & healthy eating goals.

GROUP B SNACKS (approx 200 Calories) These snacks are higher in energy and are therefore ideal for those who who want to maintain their weight or undertake more vigorous exercise.

Eating regularly is one of the fundamentals in maintaining a healthy lifestyle. This means that providing your body with a constant source of fuel is a must for busy, on the go individuals balancing work, life and exercise commitments. Additionally, regular mealtimes have been shown to boost the metabolism, improve immunity and positively impact central

nervous system function, and in turn ensures stable blood sugar levels across the day.

For men we recommend 3-4 snacks per day and for women we recommend 1-2 snacks alongside 3 wholesome main meals. Sizes and portions can be adjusted according to your individual health goals.


87

WEEK 1

ALPS BLEND Makes 4 cups worth of a healthy, crunch mix.

1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds

Combine all ingredients and store in an airtight container.

P E R S E R V E ( 2 T S P) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g

BANANA BREAKFAST SMOOTHIE SERVES 1

1 cup reduced-fat milk2 scoops vanilla whey protein powder1 tbs rolled oats1 medium banana1 ice cube

Put all ingredients in the blender and whiz for a few minutes.

PE R S E R V E Energy: 1264kJ (302 Cals) Protein: 28.4g Fat: 2.8g (sat 1g) Carbs: 41.2g (Sugar 29g) Fibre: 2.8g

BREAKFAST LUNCH DINNER PIZZA SERVES 2

2 wholegrain pita breads (or gluten free wraps)2 tbs tomato paste50g baby spinach leaves50g low fat mozzarella cheese6 cherry tomatoes, quartered30g prosciutto, very thinly sliced2 eggs1 tsp dried Italian herbs½ tsp chilli flakes (optional)

Preheat oven to 230°C. Spread pita breads with tomato paste, scatter over spinach leaves and sprinkle with cheese. Add tomatoes and prosciutto. Crack egg into the centre of each of each pizza and sprinkle with herbs and chilli. Bake for 10 minutes or until egg has cooked.

PE R S E R V E Energy: 1315kJ (313.8 Cals) Protein: 22.8g Fat: 13.4g (sat 5.9g) Carbs: 23.5g (Sugar 4.4g) Fibre: 6g

MUSHROOM & SPINACH OMELETTE SERVES 1

Olive oil spray 50g mushrooms, quartered 1 spring onion, finely sliced 50g baby spinach 2 eggs 2 tbs water salt & pepper

10g grated parmesan cheese ¼ cup fresh parsley, chopped

Heat a non-stick frypan over medium heat. Spray with oil and saute mushrooms for a few minutes. Add spring onion and cook a few minutes more. Add spinach leaves and cook until spinach has wilted. Remove from pan and set aside. Wipe pan clean, spray with oil and heat over medium to low heat. Whisk together eggs, water and salt and pepper. Pour egg mixture into pan and cook for a few minutes until egg starts to set. Add mushroom mixture and continue cooking. Sprinkle with parmesan and parsley, fold in half and serve.

PE R S E R V E Energy: 704kJ (168 Cals) Protein: 17g Fat: 10.3g (sat 4.5g) Carbs: 2g (Sugar 1.5g) Fibre: 2.4g

BEEF BURRITOS SERVES 2

200g lean beef mince220g tin baked beans in barbecue sauce1 tsp Mexican chilli powder200g tin crushed tomatoes½ tsp salt¼ cup water

TO SERVE

2 tbs avocado2 tbs low-fat tzatziki¼ iceberg lettuce2 wholegrain wraps

Preheat oven to 180°C. Heat a non-stick pan sprayed with oil over a high heat and cook mince until browned, stirring frequently to break up the clumps of meat. Add baked beans, chilli, tomatoes, salt & water to the mince. Stir well and simmer for 10-15 minutes or until almost all liquid has been absorbed. Place wraps

in loosely wrapped foil and heat for 5 minutes in oven. To assemble, place lettuce, ½ of the meat, avocado and tzatziki in centre of the wrap. Fold up the base of wrap and fold in the sides to serve.

PE R S E R V E Energy: 1266kJ (303 Cals) Protein: 27.9g Fat: 14.2g (sat 5.3g) Carbs: 15.6g (Sugar 6.6g) Fibre: 4.6g

BIRCHER MUESLI SERVES 1

3 cup natural muesli3 cup low fat yoghurt1 ½ tbs orange juice, freshly squeezed¼ apple, unpeeled & grated

TO SERVE

2 strawberries, cut in quarters2 tsp toasted ALPS Blend½ tsp honey

Combine oats with a 3 cup boiling water in a small serving bowl and cover with cling wrap. Stand for a few minutes. Uncover, stir and top with yoghurt, strawberries and ALPS Blend.

PE R S E R V E Energy: 1142.8kJ (273 Cals) Protein: 12.1g Fat: 6.4g (sat 1.2g) Carbs: 41.3g (Sugar 28.2g) Fibre: 5.3g

BAKED SNAPPER WITH TAHINI & POMEGRANATES SERVES 2

2 snapper filletsolive oil spraysalt & pepper, to taste¼ cup fresh parsley, chopped

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WEEK 1

½ lemon, zested1 pomegranate, seeds only

TAHINI SAUCE

1 tbs tahini1 tbs water2 tsp lemon juice1 garlic clove, crushed¼ cup fresh parsley, chopped

Preheat oven to 200°C and line a baking tray with baking paper. Place fish on tray, skin-side down, spray with oil, then season with salt and pepper and bake for 6-7 minutes. To make the sauce, blend tahini, water, lemon juice, garlic and salt until smooth. Add parsley and blitz to chop, adding more water if too thick. Season with salt & pepper. Serve fish with tahini sauce, sprinkle with parsley, lemon zest and top with pomegranate seeds.


AVOCADO & EGG MUFFIN SERVES 1

1 egg1 tbs tomato chutney¼ avocado1 wholegrain muffin¼ tsp lemon pepper

Heat a nonstick frypan over medium heat.Crack egg into the pan, sprinkle with lemon pepper, turning to cook both sides. Toast muffin, spread one side with avocado and the other with chutney. Add egg to serve.

PE R S E R V E Energy: 1232kJ (294 Cals) Protein: 14g Fat: 14.7g (sat 3.7g) Carbs: 24.4g (Sugar 2.5g) Fibre: 1.5g

FAST FETTUCCINE WITH MARKET GREENS SERVES 2

100g wholemeal fettucine1 tbs olive oil1 zucchini, sliced50g green beans, trimmed6 cavolo nero or silverbeet leaves, washed (but not dried) & sliced60g haloumi cheese, grated1 tbs parmesan, grated1 lemon, zested & juiced2 tbs micro-herbs (or chopped fresh herbs of choice)

Cook fettuccine as per packet instructions. Heat a non-stick frypan over medium heat. Drizzle with oil, add zucchini slices and cook for a few minutes. Add beans and cavolo nero (or silverbeet), cover and cook for 5 minutes. Add haloumi and parmesan and toss well. Stir through lemon zest and juice, then toss through drained pasta. Scatter with herbs to serve.


CHOC HAZELNUT SMOOTHIE SERVES 1

1 scoop chocolate protein powder 1 cup reduced-fat milk½ banana, sliced4 pitted dates15g hazelnuts2 ice cubes

Place all ingredients in a blender and whiz until thick and creamy.

PE R S E R V E Energy: 1320kJ (315 Cals) Protein: 20.6g Fat: 10.1g (sat 1g) Carbs: 36.6g (Sugar 34.6g) Fibre: 4.7g

SMOKY PRAWN TACOS SERVES 2

1 tbs cornflour½ tsp cumin½ tsp smoked paprika½ tsp salt1 tsp olive oil200g green prawns, shelled, deveined & cleaned2 multigrain tortillas (or gluten free tortillas)2-3 lettuce leaves1-2 cups precut coleslaw (shredded cabbage & carrot)2 tbs avocado, diced2 tbs reduced-fat natural yoghurt4 sprigs coriander¼ lime, to serve

Place cornflour, cumin, paprika and salt in a freezer bag and shake to mix well. Add prawns and toss well to coat. Heat oil in a non-stick frypan over medium heat. Add prawns, cooking for a few minutes each side. Warm tortillas, then top with lettuce, shredded cabbage and carrot, avocado, cooked prawns, yoghurt, coriander and a squeeze of lime.

PE R S E R V E Energy: 1319kJ (315 Cals) Protein: 27.8g Fat: 9.9g (sat 3.6g) Carbs: 27.9g (Sugar 5.6g) Fibre: 4g

BAKED EGGS WITH MUSHROOMS & TOMATOES SERVES 1

Olive oil spray2 eggs2 large (portobello) mushrooms, cleaned & stalk removed4 cherry tomatoes4 sprigs of thyme

Preheat oven to 180°C. Spray a small ovenproof dish with oil. Place mushrooms in the dish. Break an egg in each, top with tomatoes and scatter over the leaves of two sprigs of thyme. Season with salt and pepper and bake for 10 minutes, or until the egg is cooked to your liking. Scatter over remaining thyme sprigs to serve.

PE R S E R V E Energy: 621kJ (149 Cals) Protein: 14g Fat: 9.3g (sat 3.2g) Carbs: 2.1g (Sugar 1.9g) Fibre: 1.5g

EASY STIR-FRY CHICKEN SERVES 2

1 tsp canola oil1 red onion, thinly sliced1 tsp ginger, finely chopped250g chicken fillets, thinly sliced & sprayed with oil100g Lebanese eggplant, sliced on the diagonal2 garlic cloves, crushed & finely chopped4 baby bok choy, quartered2 tsp sesame seeds¼ cup fresh coriander, roughly chopped

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1211

WEEK 1

TO SERVE

¾ tsp cornflour2 tbs chicken stock1 garlic clove, crushed & finely chopped1 tsp soy sauce (tamari for gluten free)1 tbs sesame oil1 tbs Shaoxing Chinese cooking wine or dry sherry1 bird's-eye chilli, finely chopped

Start by making the sauce. Blend cornflour with stock and add garlic, soy, oil, wine and chilli then set aside.Heat wok over very high heat. Add oil and saute onion and ginger. Push onion mixture to the sides of wok and add chicken and cook for 1 minute.Add eggplant and garlic and stir fry with chicken and onion mixture for a couple of minutes.Add bok choy and sauce and cook for another minute or two. Serve sprinkled with sesame and coriander.


BERRY BREAKFAST SMOOTHIE SERVES 1

1 cup skim milk 2 scoops vanilla whey protein powder2 tbs rolled oats1 cup of frozen mixed berries1 ice cube

Pop all ingredients in the blender and whiz for a few minutes, then serve.


ARTICHOKE & PEA FRITTATA SERVES 2

100g low-fat cottage cheese2 eggs½ tsp vegetable stock powder2 tbs reduced-fat milk½ tsp garlic, mincedCracked pepper (to taste)¼ cup fresh continental parsley, choppedolive oil spray1 spring onion, thinly sliced400g tin artichokes in brine, drained & quartered¼ cup frozen peas, defrosted2 tbs grated parmesan cheese

To make frittata mix, blend together cottage cheese, eggs, vegetable stock powder, milk, garlic and pepper. Stir through parsley and set aside.Preheat a grill to a medium heat. Spray an oven-proof, non-stick frypan with oil and heat over a medium heat. Add spring onion and artichoke quarters to pan, cook for 2-3 minutes, until softened. Add peas and cook for a few minutes until peas are heated through. Reduce heat to low and add frittata mix to pan. Cook for 6-8 minutes until almost set. Sprinkle with grated parmesan and place under a preheated grill for 3 minutes or until golden on top. Allow to cool slightly, cut into 2 pieces and serve with salad.

PE R S E R V E Energy: 840kJ (200.8 Cals) Protein: 21.7g Fat: 7.4g (sat 3.4g) Carbs: 10.1g (Sugar 7.2g) Fibre: 21g

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NOTES


1413

VEGETABLESPANTRY

½ cup diced veg (carrot & zucchini)

1 cup broccolini

1 zucchini

8 baby bok choy

50g green beans

100g baby spinach leaves

½ iceberg lettuce

1-2 cups precut coleslaw (shredded cabbage & carrot)

6 cavolo nero or silverbeet leaves

½ cup broccoli

1 punnet cherry tomatoes

100g Lebanese eggplant

100g mushrooms

2 large Portobello mushrooms

2 tbs micro-herbs (or other fresh herbs)

2 spring onions

1 cup continental parsley

½ cup coriander

4 sprigs thyme

1 avocado

5 garlic cloves

1 tsp ginger

1 red onion

1 bird’s-eye chilli

1 dozen eggs

2 tbs chicken stock

½ tsp vegetable stock powder

100g wholemeal fettuccine

2 x 150g tin tuna in springwater

200g tin crushed tomatoes

220g tin baked beans in barbeque sauce

400g tin artichokes in brine

½ cup cooked quinoa

4 scoops vanilla whey protein powder

1 scoop chocolate protein powder

3 tbs rolled oats

3 cup natural muesli

4 pitted dates

15g hazelnuts

1½tbscornflour

ALPS BLEND: 1 cup pumpkin seeds

1cupsunflowerseeds

1cuptoastedflakedalmonds

½cupflaxseeds

½ cup sesame seeds

¼ cup poppy seeds

¼ cup chia seeds

CONDIMENTS, SPREADS & OTHER STAPLES:

salt & pepper

olive oil spray

olive oil

balsamic vinegar

½ tsp honey

2 tsp wholegrain mustard

2 tbs tomato paste

1 tbs tomato chutney

2 tbs unhulled tahini

1 ½ tbs dried Italian herbs

½tspchilliflakes

½ tsp cumin

½ tsp smoked paprika

1 ½ tbs sesame seeds

1 tbs sesame oil

1 ½ tbs soy or tamari sauce

1 tsp Mexican chilli powder

¼ tsp lemon pepper

1 tbs Shaoxing Chinese cooking wine or dry sherry

FRUIT

DELI / FRIDGE / FREEZER

DAIRY

MEAT / FISH

BAKERY

Snacks are personal! You’ll need to buy 7 days worth of your preferred snacks. Refer to our Snacking Guide for your allocation, choose your preferred snacks, then list ingredients below.

SNACKS

2 bananas

1 orange

¼ apple

2 strawberries

2 lemons

¼ lime

1 pomegranate

150gfirmtofu

30g prosciutto

2 tbs low-fat tzatziki

1 cup frozen mixed berries

¼ cup frozen peas

3 ½ cups reduced-fat milk

½ cup reduced-fat natural yoghurt

30g feta

50g low-fat mozzarella cheese

4 tbs parmesan cheese

60g haloumi cheese

100g low-fat cottage cheese

30g grated cheese

150g beef steak

150g cooked chicken

250gchickenfillets

200g lean beef mince

2snapperfillets

200g green prawns

4 wholegrain pita breads (or gluten free)

2 multigrain tortillas (or gluten free)

1wholegrainmuffin

WEEK 1Two week Live Active Guide

1615


WELCOME TO WEEK 2!You're one week down and that means you're one step closer to achieving your Goodlife body goals!

IMPORTANT: PLEASE READ! This training plan has been devised for people with a moderate

to advanced level of fitness. Goodlife Health Clubs accepts no responsibility for any injury that may result

from completing these workouts. If you are a beginner, or only have a basic level of fitness, please consult

a healthcare professional prior to completing these exercises to ensure they are suitable. You will notice

that each week increases in intensity. Following the completion of this plan, the program can be reviewed

and updated by a qualified Goodlife Personal Trainer at one of our 75 clubs across Australia.

Got a question? Email us on [email protected]

We bet you're feeling a bit sore and sorry for yourself, and maybe even a bit 'hangry' (that's hungry and angry), but the best news is the pain you feel today will be the results you see tomorrow. TRAINING GUIDE

Weights: When the training program calls for kettlebells, medicine balls, dumbbells or barbells, try to find an appropriate weight that you can do at least 15 repetitions with. You do not want the weight to be too heavy. Ideally aim for around 1-2 minutes rest between sets. Cardio: Some of the sessions are designed to challenge your cardiovascular fitness. Your goal is to be able to complete the duration of the session without stopping, so choose an appropriate speed and intensity to allow for this. Rest: Have at least two rest days each week so your body has time to relax, recover and reshape itself. Training too often can actually lead to injury, sleep problems, weight loss plateaus and even weight gain! Pick five workouts from the guide and fit them in around your weekly schedule.

EATING GUIDE

Snacks: Use the snack guide to keep within your required calorie intake. Approximately 3-4 snacks are recommended for men and 1-2 snacks for women.

Men: For men looking to lose weight, we recommend an approximate calorie intake of 3500 per day. For men looking to build muscle mass, we recommend approximately 4000 calories per day.

Women: For women looking to lose weight and focusing on body composition, we recommend an approximate calorie intake of 1500 per day. For women looking to maintain their weight and build lean muscle, we recommend approximately 2000 calories per day.

Serving sizes: Breakfasts & lunches are usually single serves. Dinner always serves 2 or more.

Special dietary needs: Check the recipe labels for gluten-free and dairy-free alternatives. Vegetarians can also substitute 100g of meat or seafood for 35g yellow cheese, 50 white cheese, 140g chickpeas, lentils or beans or 20g nuts.

VegetarianV GF DF Dairy FreeGluten Free

1817

WEEK 2

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Rest day Body weight blast Shuttle run circuit Circuit training Upper body weight sessionLower body weight session Rest day

Rest day

30 x jumping jacks 10 x burpees20 x sit ups10 x lunges

25 x mountain climbers10 x leg raises

1 minute skipping 1 minute plank

Repeat 3 times

3 x 20 metre jog

3 x 20 metre high knees

3 x 20 metre butt kicks

3 x 20 metre side steps

3 x 20 metre running jumps (alternate legs)

3 x 20 metre sprints


30 second rest


Complete as many rounds as possible in 30 minutes:

10 x kettlebell swings20 x kettlebell renegade rows

(10 each arm)20 x kettlebell alternating

lunges (10 each leg)10 x medicine ball slams

10 x box jumps10 x burpees

50 x skips

Dumbell bench press 4 x 10 reps

Barbell bent over rows 4 x 10 reps

Seated rows 3 x 10 reps

Hand release push ups 4 x 10 reps

Lat pulldowns 4 x 10 reps

Barbell front squat 4 x 10 reps

Leg press 4 x 10 reps

Dumbbell lunges 4 x 10 reps

Stiff-legged deadlift 4 x 10 reps

Straight leg extension 4 x 10 reps

Rest dayWEE

K 2

AM

PM

LUN

CH

LUN

CH

Basil & Goat's Cheese Omelette

Breakfast Trifle(prepare night before)

Tomato & Cream Cheese Brushetta

Mango Breakfast Smoothie Extreme Oats Maple Syrup Berries

with PorridgeBlueberry Almond

Breakfast Smoothie

Salad of 3 boiled eggs, ½ tsp curry powder & ½ cup

steamed broccolini

Salad of 30g grilled haloumi & 100g mixed salad

150g tin mackerel in springwater, 3 avocado

on 2 rice crackers

1 sachet miso soup with 150g cooked chicken

& ½ cup baby bok choy

Omelette with ½ diced avocado, 2 eggs & 2 diced

cherry tomatoes

50g smoked salmon, 50g coleslaw & 1 tbs cream

cheese in a toasted wrap

150g tin sardines in springwater with 1 sliced

tomato & ½ sliced cucumber on 2 pieces of toast

Baked Barramundi with Asparagus Chorizo Frittata Smoked Chicken & Roast

Pumpkin SaladBBQ Rub Tofu

with 100g mixed salad Baroque Salad Mango Chicken Salad Chargrilled Vegetable Pizza


2019

½ cup low fat yoghurt with ½ cup berries

+ 1 tsp ALPS Blend

1 piece wholegrain toast with 2 tsp peanut butter

10 almonds with a piece of fruit

1 slice wholegrain toast with 2 tbs cottage cheese

& 3 slices of avocado

2 XL hard boiled eggs & vegetable sticks + 4 walnut halves

95g tin tuna in springwater with 2 corn thins & sliced tomato

Banana smoothie (1 banana + 1 cup skim milk

+ 2tbs low fat yoghurt)

1 piece wholegrain toast with 40g feta + 4 olives

1 cup vegetables with 3 tbs skinny hummus

1 pear + 30g low fat cheese

GROUP B SNACKS (approx 200 Calories) These snacks are higher in energy and are therefore ideal for those who who want to maintain their weight or undertake more vigorous exercise.

Eating regularly is one of the fundamentals in maintaining a healthy lifestyle. This means that providing your body with a constant source of fuel is a must for busy, on the go individuals balancing work, life and exercise commitments. Additionally, regular mealtimes have been shown to boost the metabolism, improve immunity and positively impact central

nervous system function, and in turn ensures stable blood sugar levels across the day.

For men we recommend 3-4 snacks per day and for women we recommend 1-2 snacks alongside 3 wholesome main meals. Sizes and portions can be adjusted according to your individual health goals.

GROUP A SNACKS (approx 150 Calories) These are our base level snacks, which support your weight management & healthy eating goals.


2221

WEEK 2

ALPS BLEND Makes 4 cups worth of a healthy, crunch mix.

1 cup pumpkin seeds 1 cup sunflower seeds 1 cup toasted flaked almonds (omit if nut-free) ½ cup flax seeds ½ cup sesame seeds ¼ cup poppy seeds ¼ cup chia seeds

Combine all ingredients and store in an airtight container.

P E R S E R V E ( 2 T S P) Energy: 177kJ (42 Cals) Protein: 1.7g Fat: 3.8g (sat 0.4g) Carbs: 0.6g (Sugar 0.2g) Fibre: 0.9g

BASIL & GOAT’S CHEESE OMELETTE SERVES 1

2 eggs¼ tsp salt & pepperoil spray20g goat’s cheese feta6 basil leaves

Combine eggs with 2 tbs water, salt & pepper in a small bowl and whisk well. Heat a small oil-sprayed nonstick frypan over low to medium heat.Add egg mix and cook for a few minutes until the base starts to set. Sprinkle with crumbled feta and continue to cook until the omelette is almost set.Add basil leaves and fold in half to serve.


BAKED BARRAMUNDI WITH ASPARAGUS SERVES 2

1 asparagus bunch, woody ends removed3 garlic cloves, crushedOlive oil spray 2 tbs pesto (available in supermarket or make your own)2 barramundi fillets, skin removed1 punnet cherry tomatoes

Preheat oven to 220°C. Place asparagus and garlic in a baking dish, spray with oil and bake for 5 minutes. Spread pesto over both fillets of fish and place on top of asparagus. Add tomatoes to the pan and return to the oven to bake for another 10 minutes. Carefully lift asparagus and fish onto serving plates and scatter around tomatoes to serve.


BREAKFAST TRIFLE SERVES 1

½ cup frozen mixed berries2 tsp honey¼ tsp balsamic vinegar¼ cup untoasted muesli2 tbs orange juice¼ cup low-fat Greek yoghurt2 strawberries, quartered

½ tbs ALPS blend or chopped nuts1 tsp honey

Heat berries, honey & vinegar in small saucepan over medium heat for 10-15 minutes until reduced and quite thick & syrupy. Remove from heat and allow to cool before using. Combine muesli and orange juice and leave to stand in the fridge a few hours or overnight. Carefully spoon the berry mixture into a glass. Spoon the muesli mixture on top of the berries, then add ¼ cup of yoghurt. Top with strawberries, scatter with ALPS blend & drizzle with honey.

PE R S E R V E Energy: 1143kJ (273 Cals) Protein: 10.2g Fat: 5.8g (sat 1g) Carbs: 44.9g (Sugar 35.2g) Fibre: 6.6g

CHORIZO FRITTATA SERVES 2

1 onion thinly sliced1 tsp minced garlic1 tsp sambal oelek (minced chilli)40g chorizo sausage, cut into quarters lengthwise then in 1cm slices1 punnet cherry tomatoes100g rocket50g dried spaghetti2 eggs⅓ cup milk⅓ cup low fat Greek yoghurtSalt & pepper1 tbs grated parmesan cheese

Cook pasta as per packet instructions. Spray a non stick fry pan with oil and heat over medium - low heat. Add onion, garlic, sambal oelek and chorizo to pan and cook, stirring regularly, for 10 minutes or until sausage is almost cooked. Add cherry tomatoes and cook for another 5 minutes until softened. Add rocket cook until wilter and stir through drained pasta. Preheat grill to high. Whisk together eggs, milk,

yoghurt, salt & pepper and add to pan and continue to cook until the base is set. Sprinkle the top with cheese, place under the grill and cook until top is set and golden brown.


TOMATO & CREAM CHEESE BRUSCHETTA SERVES 1

2 slices of wholegrain bread (or gluten free bread)1 garlic clove, halved2 tbs low-fat cream cheese6 cherry tomatoes, quartered1 tsp balsamic or red wine vinegar1 tbs fresh parsley, choppedCracked pepper

Toast bread and wipe cut garlic over toast to flavour slightly. Spread with cheese, top with tomatoes, sprinkle over vinegar, parsley and cracked pepper.

PE R S E R V E Energy: 967kJ (231 Cals) Protein: 12.1g Fat: 5.2g (sat 2g) Carbs: 32g (Sugar 6g) Fibre: 8g

SMOKED CHICKEN & ROAST PUMPKIN SALAD SERVES 2

100g pumpkin2 tsp olive oil1 tsp ground cumin½ tsp salt2 tsp pine nuts

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100g mixed lettuce150g smoked chicken fillets, thinly sliced½ green capsicum, seeds & veins removed, then thinly sliced60g baby bocconcini, cut in quarters

DRESSING

2 tsp extra virgin olive oil2 tsp lemon juice1 lemon, zested

Preheat oven to 200°C. Wash pumpkin and leaving skin on cut into roughly 3cm pieces. Drizzle over oil, dust with cumin, salt and pepper and gently combine.Place on a paper-lined baking tray and bake for 30-35 minutes or until almost cooked and beginning to brown. Add pine nuts at one end and cook for 5-8 minutes or until they have started to brown. Remove from oven and allow to cool. Combine dressing ingredients with 2 tsp water. Divide lettuce between two bowls, add smoked chicken, capsicum, pumpkin, bocconcini and pine nuts. Drizzle over dressing just before serving.

PE R S E R V E Energy: 1235kJ (295 Cals) Protein: 30.3g Fat: 17.2g (sat 4.1g) Carbs: 6g (Sugar 4.6g) Fibre: 2.9g

MANGO BREAKFAST SMOOTHIE SERVES 1

1 cup skim milk2 scoops vanilla protein powder1 tbs rolled oats1 cup sliced mango1 ice cube

Pop all ingredients in a blender, then whiz for a few minutes & serve.

PE R S E R V E Energy: 1205kJ (288 Cals) Protein: 28g Fat: 2.3g (sat 0.9g) Carbs: 38.7g (Sugar 33g) Fibre: 3.3g

BBQ RUB TOFU SERVES 2

360g firm tofu, cut in slicesOlive oil spray

DRESSING

1 tsp brown sugar1 tsp garlic, minced½ tsp paprika½ tsp ground cumin8 tsp cayenne pepper 1 orange, juiced & zested8 tsp salt

Combine all rub ingredients, then marinate tofu slices for as long as possible. Heat BBQ or grill pan, spray pan with oil and cook tofu for a 3-4 minutes on each side or until browned.

PE R S E R V E Energy: 943kJ (225 Cals) Protein: 22g Fat: 13g (sat 1.8g) Carbs: 4.9g (Sugar 4.7g) Fibre: 13g

EXTREME OATS SERVES 1

¾ cup rolled oats¾ cup low-fat Greek yoghurt6 strawberries, sliced1 tbs ALPS Blend

Combine oats and 1/2 cup boiling water in a small serving bowl. Cover with cling wrap and stand for a few minutes. Uncover, stir then add yoghurt, strawberries and ALPS Blend.

PE R S E R V E Energy: 2024kJ (484 Cals) Protein: 30g Fat: 16g (sat 4.2g) Carbs: 52g (Sugar 9.4g) Fibre: 9g

BAROQUE SALAD SERVES 2

75g red cabbage, thinly sliced75g yellow squash, cut into wedges75g zucchini, thinly sliced75g yellow beans, trimmed & cut into thirds⅓ cup parsley, chopped20g walnuts, choppedMix together all dressing ingredients and set aside.Combine salad ingredients in a bowl, toss with dressing and top with chopped walnuts.


MAPLE SYRUP BERRIES WITH PORRIDGE SERVES 1

½ cup frozen berries1 tbs maple syrup½ tsp vanilla extract⅓ cup of rolled oats1 cup of skim milkJuice & zest of half an orange¼ cup low fat Greek style yoghurt2 tsp ALPS Blend

Combine berries, syrup and vanilla in a small saucepan and bring to a simmer. Combine oats, skim milk, juice & zest in a small saucepan and bring to a gentle simmer. Cook for 5-8 minutes, stirring regularly. Serve porridge with ¼ cup yoghurt, berries and sprinkle with ALPS.


MANGO CHICKEN SALAD SERVES 2

200g lean chicken breastSalt & pepper100g mignonette or oakleaf lettuce, roughly torn½ mango, peeled and cut in 1cm cubes⅓ avocado, peeled and cut in 1cm cubes1 continental cucumber, peeled and diced1 tbs slivered almonds, toastedSnow pea shoots to garnish (optional)

DRESSING

1 tsp extra virgin olive oil1 tsp white wine vinegar2 tsp wholegrain mustard1 tsp lemon juicesalt & pepper

Preheat grill pan or BBQ. Spray chicken fillet with oil and season with salt & pepper before cooking 6-8 minutes both sides or until golden brown. Rest for 5 minutes before thinly slicing. In a large serving bowl, toss lettuce, mango, avocado, cucumber and chicken. In a small container whisk dressing ingredients together, and pour dressing over salad, sprinkle over almonds and garnish with pea shoots.

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PE R S E R V E Energy: 1277kJ (305 Cals) Protein: 33.8g Fat: 15.7g (sat 3.3g) Carbs: 7.2g (Sugar 7g) Fibre: 3.5g

BLUEBERRY ALMOND BREAKFAST SMOOTHIE SERVES 1

2 scoops vanilla protein powder½ cup blueberries30g slivered almonds1 cup water2 ice cubes

Combine all ingredients in a blender.

PE R S E R V E Energy: 1203kJ (287 Cals) Protein: 9.9g Fat: 20.9g (sat 1.6g) Carbs: 15.6g (Sugar 11g) Fibre: 4.5g

CHARGRILLED VEGETABLE PIZZA SERVES 2

280g jar chargrilled vegetables2 wholegrain wraps (or gluten free)2 tbs tomato paste3 tbs light cream cheese4 tbs parmesan cheese, grated1 tbs fresh parsley, chopped

Preheat oven to 220°C. Drain oil from vegetables. Spread wraps with tomato paste. Divide vegetables between wraps, dollop cream cheese on top and sprinkle over parmesan. Place on baking tray and bake for 8-10 minutes. Sprinkle with parsley to serve.


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VEGETABLESPANTRY

½ cup broccolini

½ cup baby bok choy

100g pumpkin

300g mixed lettuce

100g rocket

100g mignonette or oakleaf lettuce

50g coleslaw

1 asparagus bunch

1 avocado

1 tomato

3 punnets cherry tomatoes

2 continental cucumber

snow pea shoots (to garnish)

½ green capsicum

75g red cabbage

75g yellow squash

75g zucchini

75g yellow beans

6 basil leaves

½ cup parsley

3 garlic cloves

5 garlic cloves

1 onion

9 eggs

50g dried spaghetti

150g tin mackerel in springwater

150g tin sardines in springwater

280g jar chargrilled vegetables

2 tbs tomato paste

2 rice crackers

1 sachet miso soup

¼ cup untoasted muesli

1 cup rolled oats

4 scoops vanilla whey protein powder

20g walnuts

50g slivered almonds

2 tsp pine nuts

2 tbs pesto

ALPS BLEND: 1 cup pumpkin seeds

1cupsunflowerseeds

1cuptoastedflakedalmonds

½cupflaxseeds

½ cup sesame seeds

¼ cup poppy seeds

¼ cup chia seeds

CONDIMENTS, SPREADS & OTHER STAPLES:

salt & pepper

olive oil spray

olive oil

balsamic vinegar

3 tsp honey

1 tbs maple syrup

½ tsp vanilla extract

1 tsp brown sugar

½ tsp curry powder

1 ½ tsp ground cumin

½ tsp paprika

8 tsp cayenne pepper

1 tsp white wine vinegar

1 tsp sambal oelek (minced chilli)

2 tsp wholegrain mustard

FRUIT

DELI / FRIDGE / FREEZER

DAIRY

MEAT / FISH

BAKERY

Snacks are personal! You’ll need to buy 7 days worth of your preferred snacks. Refer to our Snacking Guide for your allocation, choose your preferred snacks, then list ingredients below.

SNACKS

2 oranges

8 strawberries

2 lemons

1 ½ cups mango

½ cup blueberries

½ cup frozen mixed berries

½ cup frozen berries

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50g smoked salmon

2 3 cup milk

2 cups low-fat Greek yoghurt

5 tbs parmesan cheese

30g haloumi

6 tbs low-fat cream cheese

20g goat’s cheese feta

60g baby bocconcini

150g cooked chicken

150g smoked chicken fillets

200g lean chicken breast

2barramundifillets

40g chorizo sausage

4 slices wholegrain bread (or gluten-free)

3 wholegrain wraps (or gluten-free)


Two week Live Active Guide

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