day 1
​think.

Daily affirmations

affirmation/afəˈmeɪʃ(ə)n/
noun

1. the action or process of affirming something.
2. emotional support or encouragement.

Print your own affirmation image from here.

i_am_affirmations_.pdf
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eat.

meal plan​
monday ​ 

• breakfast:

Cooked oats in almond milk, regular milk or water, with handful of raw nuts and fruit (fresh or frozen) drizzle of honey or real maple syrup

• lunch:

Egg, Avocado and Tomato Salad: serve with simple brown rice cakes or a quality crispbread (corn, buckwheat, or quinoa)

day_1__lunch_-_egg_avocado_and_tomato_salad_.pdf
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• dinner:

Chicken noodle stir fry with homemade sauce (45 minutes) 

day_1_dinner_-_chicken_noodle_stir-fry_.pdf
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• action: Monday evening

- Place 3/4 cup wholegrain oats in water to soak overnight
- Place 1 peeled banana in the freezer overnight 

move.

workout
monday
(40 minute block) 

• Cardio: 5 minute warm up + 15 minute interval cardio
• 4 minute workouts: abs and glutes burner
• 6 minute mobility flow​

Cardio: 5 minute warm up, 15 minute interval workout. See video.
​-  You want the intense part on this workout to last between 30 seconds and 1 minute but no more than 2 minutes. On the easy interval allow your heart rate to lower. (this is the recovery period) and should last a similar time to the intense interval.
eg. 15-minute block of 1 minute on (e.g. sprint) 1 minute off (e.g. walk it out) repeat.​

Note Make sure to keep heart rate peaking on intense part of the interval, at 80-90% of max heart rate (use pdf below for quick reference sheet to gauge your optimum heart rate zone.

heart-rate-chart.pdf
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4 minute workouts: Abs and Glutes
- Work through 8 listed exercises below, 30 seconds timed on each, move continuously through each exercise without rest for 4 minutes of constant work and burn. 

Abdominals:

Exercises:

1. crunchie
2. crunch - side to side 
3. opposite leg crunches
4. glide sit ups
5. reverse crunches
6. tuck kick outs
7. bicycle legs
8. crunch and arm pulses

Glutes:

Exercises:
Start lying on side. Legs bent with knees at 90 degree angle.

1. Clam, keeping feet together lift top knee up as high as you can go, squeezing ‘bum’ to do the lifting. Open and close legs, continuously 
2. Clam position, feet together lift top knee up as high as you can go, squeezing ‘bum’ to do the lifting and hold
3. Keeping bottom leg still, open up legs, lift top knee and foot up, squeezing ‘bum’ to do the lifting. Tap toe behind bottom leg, just gently touching floor
4. Keeping bottom leg still, top leg out in straight position. Rotating from hip using bum to squeeze turn, leg rotated inwards and outwards, off the floor, continuously
5. Bend bottom leg abit more, bring top leg round to right angle in front of you,  Keep it straight and off the floor, continuous mini circles infront of you
6. Bottom leg remaining bent as comfy, keeping top leg straight, move it in line with body and squeeze it back and forth, using glutes
7. Move bottom leg to straight position, top leg bent with foot and bottom legs knee, position arm for balance, lift top knee up and down continuously
8. Move bottom leg to straight position, top leg bent with foot and bottom legs knee, position arm for balance, lift top knee up and hold

Repeat on the other side.

Mobility flow:
​- 6-10 minute mobility 

Tip! 
​Easy way to check your heart rate!
Count how many beats (your pulse) in 10 seconds and multiply by 6 for you actual beats per minute. Then use downloadable pdf to check range.