day 5
​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:

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

• dinner:

Spicy chicken sweet potato skins
*Top tip: Save time at dinner, pre-bake your sweet potato (kumara) ahead of dinner time.
​(1 hour with pre-bake)

day_5_dinner_spicy_chicken_sweet_potato_skins.pdf
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Preparation info for week 2

• Your meal plan overview: week 2

meal_plan_overview__week_2.pdf
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• Your shopping list: week 2

fresh_shopping_list__week_2.pdf
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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.

Note Make sure to keep heart rate at 70-80% of max heart rate (use pdf below for quick reference sheet to gauge your optimum heart rate zone.)

heart-rate-chart_copy.pdf
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Density workout week 1: 
- 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 is using)

1. ​​goblet Squat x 8 (medium/heavy weight)
2. crunchie x 15
3. push ups x 10
4. dead lift x 8 (heavy weight)
5. standing twist x 8 (4 each - light/medium weight)
6. back arch x 15
7. front Lunge x 8 (medium/heavy weight)
8. standing pulls x 8 (light/medium weight)

*Complete your workout with a general stretch down