my story.

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introducing your program 

​think.

Power of the mind!

Before we kick off with anything else I wanted to share a little story that formed a huge part of my journey. Listen in and/or watch below to kick start your journey strong.

Action: PDF's for printing 
Have them in eyesight as a visual reminder.
Perhaps on your fridge or even saved on your phone as a screen saver. Use them as your reference. Fully embody these frames for a powerful change in mindset.

You hold control, this is your journey! 

Downloadable pdf's:

100__responsibility.jpg
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failure_vs_feedback-final.jpg
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eat.

The non-diet approach.

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• Audio: How do these 30 days work for your nutrition? Listen in...

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• An overview of your meal plan for week 1: with a rough guide on the time needed to prepare and cook.

meal_plan_overview__week_1.pdf
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* note all dinner recipes will be for roughly 2 servings. This is programmed as 1 for your dinner and then 1 for the following day's lunch. After every dinner box up leftovers into a portable lunch container (if you're out and about) or plate up for your lunch at home, so it's all ready to go. 
​* If you are cooking for more people just add or double the recipe as required.

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• Cupboard staples list:

cupboard_staples_list.pdf
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* Cupboard Ingredients you'll want to have in throughout this program.

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• Your shopping list: week 1​​  

fresh_shopping_list__week_1.pdf
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* Reminder Your weekly shopping list is for 'fresh ingredients' outlined in meal plan recipes only, add in any snacks at your own personal preference. Use the snack and/or lunch list below for tasty and healthy ideas and guidance. Make sure to add any of those extras to your shopping list. 
* Shopping list based on 1 person eating to meal plan.

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• Lunch list and ideas:

lunch_30_day_think._eat._move..pdf
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 * This is only needed as a lunch guide if you don't wish to follow along with meal prepping your dinner as your lunch and doesn't form part of the shopping list. 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.

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• Opt-out dinner options:

opt_out_dinner_options.pdf
File Size:	573 kb
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* ​Use this recipe pdf as an opt-out dinner option, for any meal you may or may not particularly like in the set meal plan. Or otherwise, at personal preference just to change things up as we recycle the dinner recipes in week 3.
Note If you do choose to replace any dinner meals from the set meal plan, please make sure to adjust your shopping list to accommodate this change.

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• Snacks list and ideas:

snacks_list_and_guidance_.pdf
File Size:	2310 kb
File Type:	pdf

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* For my A grade choice of protein powder check out link below and get in touch for a special 30 day discount code. https://plexusworldwide.com/moniquegladding/product/plexus-lean-vanilla-whey-meal-replacement

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• Healthy snacks and tasty treats ebook:

30_day_think._eat._move._ebook_snacks_and_treats_.pdf
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• Hydration: how much fluid should I be drinking?

hydration_checker.pdf
File Size:	1309 kb
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move.

• Audio: How do these 30 days work for your move element? Listen in...

Exercise commitment schedule for your planning:
Monday: 40 minutes
Tuesday: 1 hour
Wednesday: 30 minutes (yoga)
Thursday: 40 minutes
Friday: 1 hour
Saturday: 30 minutes (yoga)
​Sunday: rest

Note: Remember to work to YOUR level, if needed add or take away time or weight to always ensure good quality and avoid injury. Consistency and good form are of most importance. It's ok to not be able to do everything in the beginning. Whatever level you start at is irrelevant, as long as you keep consistent and make small and steady progression on your own personal journey, just keep taking steps forward. Have fun. x

Get full access to your 30 days below.
​I'll see you there, excited and ready to go!
​Monique x

Your 30 days starts here