day 19
​think.

---

eat.

meal plan​
friday ​ 

• breakfast:

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

• lunch:

Healthy Bolognese, serve with either spaghetti of choice, rice cakes/or quality crispbread (corn, buckwheat, or quinoa) or on its own with some greens

• dinner:

Spicy chicken sweet potato skins
*Top tip: If you're looking to save time at dinner, pre-bake your sweet potato (kumara) ahead of dinner time.
(1 hour with pre-bake)

day_19_dinner_spicy_chicken_sweet_potato_skins.pdf
File Size:	550 kb
File Type:	pdf

Download File

---

Preparation info for week 4

• Your meal plan overview: week 4

meal_plan_overview__week_4.pdf
File Size:	27634 kb
File Type:	pdf

Download File

---

• Your shopping list: week 4

fresh_shoppng_list__week_4.pdf
File Size:	253 kb
File Type:	pdf

Download File

---

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 3: 
- 15 minute density strength workout: 
Perform the 8 exercises below, each has specified repetitions, these exercises should be repeated continuously in rounds for 15 minutes.​​​​

Exercises:
​(with weight guide if using)

1. overhead squat x 8 (medium weight)
2. leg lowers x 10
3. twist arch x 14 (7 each)
4. press up side to side x 10 (5 each)
5. dead lift to side x 8 (4 each - medium weight)
6. twist rotate from knees x 8 (4 each - light weight)
7. side lunge x 8 (4 each - medium weight)
8. standing overhead pull x 8 (light weight)

*Complete your workout with a general stretch down