day 12
​think.

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eat.

meal plan​
friday 

• breakfast:

Coconut or regular yoghurt with a handful of muesli, nut, and seeds + fresh or frozen fruit.

• lunch:

Wholemeal pasta peperonata with choice pasta ie edamame or quinoa pasta

• dinner:

Tuna poke bowl (30 minutes)

day_12_dinner_tuna_poke_bowl.pdf
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Preparation info for week 3

• Your meal plan overview: week 3

meal_plan_overview__week_3.pdf
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• Your shopping list: week 3

fresh_shopping_list__week_3.pdf
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• Lunch guide and ideas

lunch_30_day_think._eat._move..pdf
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 * Here's the lunch guide for you again. This is only needed if you don't wish to follow along with meal prepping your dinner as your lunch. If you are out and about or just want to pack a different lunch. Use this pdf as a base to help with lunch choices.

move.

workout
friday
(An hour block) ​

• Cardio: 40 minute low intensity block

• 15 minute density strength workout
• 5 ​minute stretch down

Cardio: 40 minute aerobic cardio (If needed start with less and work up towards your 40 minutes, with no less than 20 minutes)

• eg. cycling, walking, running, hiking, swimming, brisk walking ​or even music on and get dancing.

​​*Remember to monitor heart to make sure your time is effective.

Density workout week 2: 
- 15 minute density strength workout: 
Perform the 9 exercises below, each has specified repetitions, these exercises should be repeated continuously in rounds for 15 minutes.​​​​

Exercises:
​(with weight guide if using)

1. goblet squat to reach x 8 (medium weight)
2. crunch twist x 14 (7 each)
3. star arch x 15
4. face down I/W’s x 15
5. yoga press up from knees x 10
6. object swing x 8 (medium weight)
7. alternate twist rotate over opposite foot x 8 (4 each - medium/light weight)
8. reverse Lunge x 8 (4 each - medium weight)
9. shrug and pull x 8 (light weight)

*Complete your workout with a general stretch down