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F45 TRAINING 10 Week Challenge nUTRITIOnal Plan

T TE AE AMM T TR RA AI NI NI NI NG G

L IL FI EF E C CH HA AN NG GI NI NG G

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TAble oF CoNTeNTs Disclaimer

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Introduction

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About your nutritionist Nikolett Toth

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Note from F45 Celebrity Trainer Luke Istomin

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F45 Rules

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Breakfast

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Protein

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Protein Sources

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Portion Sizes

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Fats

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Dairy & Milk Products

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Carbohydrates

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Fruit

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Complex Carbohydrates – Fibrous & Non-Starchy

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Condiments & dressings

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Soups

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Insulin

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Gluten

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Organic Produce

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Alcohol

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Artificial Sweeteners

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Water

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Sleep

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Accelerate Days

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Fibre

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Planning Ahead

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Snack Options

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Supplements

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Important advice

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Starting Point

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Daily Food Journal

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F45 Daily Checklist

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End Point

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Shopping list

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DIsClAImeR The information provided in this manual does not constitute as medical advice. Consult your health care professional to ensure this plan is right for you before commencing this program. If you decide to not obtain the consent of a health care professional throughout the duration of the program using these recommendations in the program, you are agreeing to accept full responsibility for your actions. This nutrition program is not suitable for vegetarians or individuals with diabetes. If you have any known allergies or intolerances, please consult you health care professional to ensure this program is suitable for you.

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INTRoDuCTIoN

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WelCome To The F45 10 Week ChAlleNGe ARe you ReADy FoR ThIs? We hope so, because at F45 we have created this challenge to help you significantly improve your body’s composition in just 10 short weeks. We are thrilled to launch this program that will help you achieve your fitness goals with the of world-class personal trainers and a dedicated nutritionist at your fingertips. We know that losing weight is generally a simple task, but it is not always easy. The reality is that if it were easy, we would do it on our own. The good news is that at F45 we have created a system for you to succeed and are partnered with you to help you achieve your goals. At F45, we have built a system that when followed properly, will not only make you look better than ever before, but will change the way you feel…every single day.

ThIs ChAlleNGe Is FoR people Who WANT To: ○ lose body fat ○ Increase lean muscle mass ○ Increase definition ○ Improve cardiovascular fitness ○ Improve blood sugar control & digestion ○ Increase energy levels In addition to all of these benefits, you can expect clearer skin, and feeling healthier and more revitalised than ever before. If you are ready to get serious about your training and nutrition this challenge is for you!

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INTRoDuCTIoN some poINTs To NoTe: ○ We have created this booklet to help you achieve maximum body fat loss in just 10 weeks, while increasing lean muscle mass and definition. ○ This is your own personal Fitness and Nutrition journal, which was designed to help you track your progress over time. ○ To help accurately track your progress and identify the winner of this challenge, we are using a Dexa scan, which is the most accurate tool to determine your body composition and to measure body fat. The challenge you will be facing is to lose the most amount of body fat over a period of 70 days.

AbouT NIkoleTT ToTh Nikolett Toth, F45’s Nutrition expert will be sending you useful advice throughout the challenge. Information such as what are the best foods to eat before your workout, how to curb cravings, and how to accelerate fat loss. Nikolett is a nutrition therapist, personal trainer and wellness coach. She chose the field of health & wellness four years ago because she is ionate about helping others become the fittest and healthiest version of themselves. She has competed in an INBA fitness competition, which provided her with a great understanding about changing someone’s body composition in a short period of time. She contributes to health blogs, magazines and presents on a radio talk show weekly as the health and fitness expert. She is available to answer any questions regarding the F45 10 week Challenge on our Facebook page.

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INTRoDuCTIoN F45 FACebook pAGe Please visit and like our F45 10 week Challenge Facebook page by clicking here. Introduce yourself and state your goals for the challenge. At F45 we love hearing about what drives you and what motivates you to keep going. Perhaps you’ve got a wedding later this year, or you want to tone up for summer? Maybe you just want to be at your healthiest and perform confidently every single day? We believe it’s important to state your goals out loud for all to hear. What drives you? Tell us about it on our Facebook page. Make sure to “like” the page so we can continue giving you motivational tips, recipes and info to boost your progress. In the meantime, please become familiar with this guide. Print out your daily checklist and food journal. Then stick them on your fridge as a reminder to help you stay on track, and away from your house mate’s leftover pizza.

TRACk youR pRoGRess AND AChIeve youR GoAls!

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A NoTe FRom F45 CelebRITy TRAINeR luke IsTomIN

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sTRIve FoR exCelleNCe, NoT peRFeCTIoN. You may have heard the saying, “You can learn more in defeat than in victory.” From my experience I believe this to hold true. Often, our experiences that initially appear to be setbacks actually become powerful tools that propel us forward! Recognising these setbacks as challenges allows us to avoid wasting time and energy that would otherwise be spent lamenting our mistakes. Instead, view every setback as an opportunity to improve. Aiming for perfection is a near-impossible goal. Striving for perfection is often a trap, which can create undue pressure, setting us up for failure from the start. We create unrealistic goals for ourselves, potentially leaving us feeling discouraged if those ambitions aren’t fully achieved. This can subsequently limit our performance. Rather than striving for perfection, I encourage you to strive for excellence, which simply involves doing things to the best of your ability. Set achievable goals and most importantly, allow room to make mistakes and accept those results - whatever they may be. This doesn’t mean lowering your standards, but instead opening yourself up to be the best that you can be. As you embark on the journey, to focus on the achievable goals. Reward yourself for small milestones, and provide yourself with room to learn from any mistakes.

ARe you ReADy AND exCITeD yeT? leT’s GeT To IT! For the next 10 weeks CHALLENGE yourself to train harder, eat cleaner, move faster and have a specific purpose. This will enable you to be to be in the best possible physical and mental shape of your life. The training will push you to your physical limits. Ensure to provide your body with the right fuel to maximise fat burning and build lean muscle for the remaining 23 hours of each day. You may have heard that nutrition is the key to weight loss. Indeed, 80% of your success has to do with what goes into your body. The choice is yours.

FuNCTIoNAl FooD FoR FuNCTIoNAl TRAINING www.f45training.com.au

FooD Rules

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For the fastest and best way to convert your body into a fat burning machine during this challenge, F45 recommends you to:

○ eat every 2-4 hours to keep blood sugar levels stable, stimulating metabolism, and burning more body fat ○ Consume 1-1.5g protein per kilogram of body weight – to maintain and build lean muscle ○ keep carbohydrate intake to 50-100g per day – to minimize insulin production and crank up fat metabolism ○ eat protein with every meal – to balance blood sugar levels and avoid cravings ○ Consume healthy fats and avoid trans fats – trans fats cause inflammation in the body and increase your risk for heart disease and stroke ○ plan your meals – “fail to prepare, prepare to fail.” It is easy to make the wrong choices if you don’t have your meals planned out. Always have a small amount of nuts or a can of tuna in your bag for emergencies, so you don’t have to go hungry or grab an unhealthy option ○ The most important rule is to cut out the C.R.A.p. – simple Carbohydrates, Refined sugar, Alcohol and processed foods So let’s get started with the powerful foods that you should eat, shall we?

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bReAkFAsT “sTART youR DAy by DRINkING 400ml oF WATeR FIRsT ThING IN The moRNING AFTeR you WAke up, WITh ½ A FResh lemoN squeezeD IN IT”

Breakfast should be the most exciting meal of the day. You wake up a little hungry and seek immediate satisfaction through food. We know the routine – but let’s go over some critical points to make your mornings energizing before you even take your first bite of food for the day.

A healthy liver is the first step to successful weight loss. Start your day by drinking 400ml of water first thing in the morning after you wake up, with ½ a fresh lemon squeezed in it. This will help cleanse your liver and kick start your digestive function, prepping you for successful fat burning throughout the day. Wait 20 minutes before your first meal! Breakfast is an important meal. Since the type of breakfast you eat determines how your body burns calories for the rest of the day, it is vital that you not only have breakfast, but choose a savoury breakfast containing protein and healthy fats that will keep you full longer. This ensures that your body is functioning as a fat burning machine for the rest of the day. By eating a fat and protein-based breakfast, you can stabilize your blood sugar levels and keep cravings at bay. This will avoid the mid afternoon slump many people struggle with. Breakfast meals consisting of sugary cereals and processed carbohydrates will only make you crave more carbs later in the day, because of the blood sugar spike and the insulin response it creates. Research shows that eating a carbohydrate-rich breakfast can decrease the efficiency of the body when dealing with sugar for the rest of the day. Eggs, egg whites, ham, nuts, seeds, avocado, full fat cottage cheese, Greek yogurt, turkey, tuna and smoked salmon are all great options.

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bReAkFAsT

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bReAkFAsT meAl IDeAs: ○ 2 eggs + 1 egg white omelette and ¼ avocado with a handful of fresh rocket ○ smoked salmon and vegetable frittata ○ Cottage cheese with cinnamon, blueberries, chia seeds and chopped walnuts ○ smoked salmon, avocado, grilled tomatoes, olive oil & a handful of brazil nuts ○ bacon & eggs with sautéed spinach and mushrooms ○ soft boiled eggs rolled in turmeric Dukkah with baby spinach, cucumber, capsicum and a handful of almonds ○ Full fat Greek yogurt with mixed berries, chia seed, flex seed & sunflower seeds, topped with cinnamon

The meAT & NuT bReAkFAsT: Believe it or not, this is where the magic happens. This is your best option if you want to see results FAST. The meat and nut breakky is becoming more and more of a mainstream dish in the fitness world, due to the many benefits it offers. Don’t let the fact that your breakfast plate looks like most people’s dinner plate discourage you. You will start noticing the amazing results such as rapid fat loss, decreased cravings, increased insulin sensitivity, more satiety almost immediately. If you want to kick your carb cravings forever, I encourage you to introduce the meat and nut breakfast into at least a couple of your mornings per week to see how you feel afterwards.

meAl IDeAs: ○ Turkey burgers with brazil nuts ○ Grass fed steak with walnuts & pecans ○ kangaroo cooked with coconut oil, served with raspberries and cashews ○ Juicy chicken breast with hazelnuts or pistachios

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pRoTeIN

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Proteins are critical ingredients in every cell in the human body and provide building blocks to increase muscle and repair tissue. To say that protein is important is an understatement. Of all macronutrients, protein promotes the most satiety, making you feel fuller for longer. It also provides the benefit of keeping your blood sugar levels stable as opposed to most processed foods and carbohydrates. During this program, your protein needs will be approximately 1-1.5g per kg of body weight. For example: a 70kg male would need to eat 70-105g protein per day. To give you an idea, 100g of chicken breast has about 23g of protein. Bear in mind that your body can only absorb about 20g of protein per meal, so there is no need to overdo it. More is not always better. A great strategy with regards to healthy eating is to aim for protein sources with a higher satiety rating during the hours that you normally feel hungry and this will differ from individual to individual. Some tend to have a greater appetite around lunchtime, others may feel hungrier at dinner due to differing lifestyles and hours of activity. Strategically combat this tricky time of hunger with the right selection of protein sources. Smart protein choices such as lean beef as opposed to chicken breast or salmon as opposed to barramundi will allow you to feel fuller for longer. Protein powders can complement your workout, and are an acceptable source of protein in addition to your meals, and can occasionally replace a meal whilst on this plan. However, most protein powders are loaded with artificial sweeteners and additives so be mindful and read the labels of your powders. We highly recommend using only natural brands. Watch out for my updates, as I will be suggesting some of my favourites.

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pRoTeIN souRCes ○ beef

seAFooD:

○ Chicken (breast and Thighs)

○ Fish

○ light ham

○ Crab

○ Turkey

○ lobster

○ veal

○ oysters

○ pork Tenderloin

○ prawns

○ egg ○ egg White ○ eye fillet or sirloin steak ○ kangaroo ○ Fish ○ prawns

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poRTIoN sIzes

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To keep things simple, you should use your own hand as a guide as to how much you should eat for each meal. Just the picture below as a general guideline: For meat/pork, use the inside of your palm. With poultry, use half of your hand. For fish/ seafood, utilize the size of your entire hand.

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FATs

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As opposed to what most is widely believed to be true, fats are not the enemy. In fact, small amounts of healthy fats can and should be included with every meal to achieve satiety and maintain health. Cooking with coconut oil is your best option. It is absorbed and provides many health benefits such as anti-fungal, anti-bacterial and anti-viral qualities. If you don’t enjoy the flavor of coconut, go for expeller-pressed or refined coconut oil, (both can be purchased in health food stores) which are still healthy but don’t have any taste. For dressings only use extra virgin olive oil (EVO), almond oil, macadamia oil, avocado oil or safflower oil. However do not heat these oils or they’ll become rancid. For example, extra virgin olive oil can lose almost all of its healthy nervous and cardiovascular system benefits when it’s overheated. That’s right – the process of heating oils can cause the fats to become carcinogenic. This is why you should either cook with them using only low heat, or use them as they were meant – to be added to salads cold.

seRvINGs: ○ 1-2 teaspoons of oil ○ ¼ - ½ avocado ○ small handful of 10-15 nuts (30g)

DAIRy & mIlk pRoDuCTs: We recommend keeping dairy to an absolute minimum during this challenge. Only consume natural greek yoghurt (Jalna or Chobani are good brands) and cottage cheese, which can be used as snack or breakfast options.

youR seRvING sIzes: ○ ½ cup natural greek yoghurt ○ ½ cup Cottage cheese

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CARbohyDRATes

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Despite all of the bad press, carbohydrates (carbs) play a vital role in our health, providing energy for our bodies. Our body turns carbs into glucose and uses it for energy, or stores it as glycogen for later use. When not used, carbs will be stored as body fat. As a matter of fact, the body’s preferred source of energy is glucose. It takes a conscious effort to force the body into using its fat reserves for energy rather than glucose. To avoid carbohydrates being stored as body fat, it is important that you stay between the recommended carb intake of 50-100g/day during this challenge. This will ensure that your body can tap into its fat stores and launch you on your way to effective weight loss. Not all carbs are created equal. There are two types: simple and complex. Simple carbs are broken down by the body very quickly, and are found in the following: Fruit, milk, veggies and refined processed foods such as table sugar, products with white flour, honey, milk, yoghurt, candy, chocolate, fruit, fruit juice, cakes, jam, biscuits, molasses, soda and packaged cereals. While fruit & veggies have vitamins, minerals and fibre, these refined foods have zero nutritional benefits. Eating them only makes you crave more carbs later due to the blood sugar spike and the insulin response it causes.

Complex CARbs suCh As: Green & starchy vegetables, whole grains and legumes are rich in fibre, and are satisfying and promote health. The problem with today’s modern Western diet is that it is very high in carbohydrates, which doesn’t allow the body to switch from burning carbs for energy, to efficiently utilising body fat. You can switch your body to fat-burning mode by cutting out refined carbs, and substituting them with a small amount of fresh fruits and generous amounts of vegetables.

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CARbohyDRATes

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to keep full on nutritious meat, fish, nuts, seeds and eggs, which are more satiating. To achieve this:

○ Consume non-starchy green veggies with every meal ○ limit fruit intake to 1 piece per day and consume it in the morning or even better post-training ○ have 1 serving of a starchy veggie during the day (sweet potato, potato, pumpkin, carrots, beetroot or peas – to help you veggies which grow underground are generally starchy) ○ Don’t eat carbs after 4-5pm to avoid fat storage If you wish to track your exact calories, I recommend the free app Myfitnesspal, which will not only add up your daily calories, but breaks them down into macronutrients such as fats, carbs and protein ratios.

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FRuIT

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Fruit must be limited to only one serving per day during this 10 week period. Selecting from these fruits will give you the advantage to achieve your goals much faster. After the challenge is over or when you have achieved your goal physique, you may have another serving at lunchtime with a protein-based snack.

○ Green apple 1 ○ Apricots (fresh) ○ berries (of all kinds!) ○ blackberries, blueberries, boysenberries, Raspberries, strawberries) ½ cup ○ Cherries 1 cup ○ Grapefruit 1 ○ kiwi fruit 1 ○ lemons/limes – unlimited! ○ Nectarine 1 ○ peach 1 ○ pear 1 ○ Tangerine 1 You should be eating fresh fruit only, with no dried fruit in your diet! Dried fruit is essentially fresh fruit with all of the water removed, and sugar added, leaving it with a much higher sugar content!

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Complex CARbohyDRATes – FIbRous & NoN-sTARChy: Enjoy unlimited (yes, seriously) servings and sizes of these yummy veggies at lunch and dinner during this challenge.

○ Alfalfa sprouts

○ leek

○ Artichoke

○ lettuce

○ Asparagus

○ mushrooms

○ broccoli

○ onions

○ brussels sprouts

○ peppers / Capsicum (green & Red)

○ Cabbage

○ Rocket

○ Celery

○ salad greens

○ Cauliflower

○ spinach

○ Cucumber

○ squash

○ eggplant

○ Tomato

○ endive

○ zucchini

○ Green beans Dark green vegetables are the highest in nutrients, and as discussed earlier, are lowest in calories. It doesn’t just end there. Dark green vegetables also aid digestion. This is an important variable considering we are consuming protein at every meal. Improved digestion equals better absorption of nutrients, and yields REDUCED LIKELIHOOD OF FAT STORAGE! Minimize your intake of carrots to three times per week during the challenge.

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CoNDImeNTs & DRessINGs

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Try to limit your condiments to a minimum and be sure to keep them natural. Don’t be overly worried about having a little dressing on your salad. to focus on the whole quality of your meals, rather than on the miniscule details. A bit of dressing won’t make or break your overall results (unless you plan to be in the single digit body fat figures), but the 10% rule. STAY AWAY from creamy white dressings and mayo! They can be a disaster and can sabotage all your weight loss efforts. Opt for apple cider vinegar, fresh lemon/lime juice, 1 tsp olive oil, balsamic vinaigrette, red wine vinaigrette and mustard.

soups: Soups are definitely allowed, but , they MUST contain both protein and vegetables. For example, pumpkin soup is not an acceptable meal, but a beef and vegetable soup is. Get creative with your spices and fresh herbs. Soups have a high satiety rating so feel free to add it to those meal times, which tend to leave you feeling hungry.

Complex CARbohyDRATes - sTARChes ○ sweet potatoes 1 cup or ½ cup (mashed) ○ onions 1/3 cup ○ beets 1 cup (sliced) ○ yam ½ cup cubed ○ parsnips 1 cup (sliced) ○ pumpkin 3/4 cup (mashed) ○ butternut squash ½cup ○ Turnip 1 cup (sliced)

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INsulIN

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Insulin is a very important hormone that plays a key role in the regulation of blood sugar. When blood sugar goes up after eating a meal, your pancreas secretes insulin to bring it back down to normal. Certain foods such as processed carbohydrates and sugar force the body to produce more insulin; hence, they should be avoided during this program. High insulin equals higher fat storage. When your insulin levels rise due to excessive intakes of carbohydrates, your body is then sent a hormonal message to store fat, while even holding on to the fat that is already there. So not only will excess carbohydrates hold back all your weight loss efforts, but over time you become more and more insulin resistant, and will eat even more without feeling full. Note: It is worth mentioning that your body can only produce a certain amount of insulin over a lifetime. When you run out, you are on your way to type 2 diabetes and insulin injections. To minimize your insulin production, avoid the following refined carbohydrates: Sugar, white flour, pasta, pastries, chocolate, cakes, biscuits, sugary breakfast cereals, white breads, coffee, alcohol and sweetened drinks. For those struggling with decreased insulin sensitivity, I recommend to never eat carbohydrates alone. But how do you know you have insulin resistance? The results will show on a simple blood glucose test ordered by your GP. Additional signs and symptoms indicating you may have a problem with insulin are:

○ Weight gain (especially around the back and midsection) ○ lethargy ○ hunger ○ Difficulty concentrating (foggy brain) Again, the bad news is that this insulin resistance can develop into prediabetes or type 2 diabetes; the good news is that it is absolutely possible to reverse this with lifestyle change, exercise and a suitable dietary approach.

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INsulIN

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Most importantly , when eating carbs, consume equal amounts of protein with them. This way, you can ensure that the release of sugar into the blood stream slows down and you are not triggering such an intense insulin response. Plus with the added protein, it will satisfy and keep you feeling fuller for longer periods of time. Cinnamon is an excellent weapon to target blood sugar imbalance. It has the powerful ability to control and improve blood sugar levels. Aim for 1 teaspoon per day, sprinkling it on your favourite foods or drink as a tea.

use The FolloWING TAsTy sNACk & meAl CombINATIoNs, FoR exAmple: ○ ½ apple & handful of walnuts sprinkled with cinnamon ○ sliced pear with 1 tbsp AbC spread and cinnamon ○ blueberries & handful of almonds ○ piece of roast pumpkin and roast turkey ○ 4 carrot sticks and 2 tbsp hummus ○ strawberries, cottage cheese, chia seeds and cinnamon ○ sweet potato and mexican shredded chicken

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GluTeN

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A FeW WoRDs oN GluTeN: Gluten is a protein present in all sorts of wheat, and should be avoided at all times during this program and preferably there after. It causes inflammation in the body and damage to the intestinal wall, leading to a decrease of nutrient absorption. It disrupts the body’s endocrine processes, which can result in weight gain and digestive issues. Many people are gluten intolerant and don’t even know it. A majority of my clients, who stopped consuming gluten, not only ended up losing a significant amount of weight, but also felt so much better for it. Gluten is found in most processed foods, as it is cheap filler, so be aware! At best, stay away from processed foods altogether.

oRGANIC I encourage you to buy organic produce as much as possible. It is slightly more expensive, but when you stop buying the packaged takeaways and start packing your lunch and snacks, organic produce all of a sudden becomes pretty inexpensive – seriously. When you adopt such a healthy way of ‘clean eating’, your body will most likely start to get rid of a lot of toxins, in which case you don’t want to reintroduce more toxins such as pesticides and chemicals used on conventional produce.

besT plACes To buy oRGANIC pRoDuCe: ○ bondi Farmers market – every saturday 9am-1pm ○ bu organics – 40 ebley st, bondi Junction NsW ○ AlDI – cheap grass fed/organic beef and green tea ○ The suveran - 244 oxford st, bondi Junction NsW ○ health Nuts - shop Tg04 82-94 Darlinghurst Rd. kings Cross Centre, sydney ○ About life (bondi Junction & Rozelle) - 31-37 oxford st, bondi Junction NsW ○ GRub – organic grass fed meat 101 New south head Rd, vaucluse NsW ○ health emporium - 263-265 bondi Rd, bondi NsW ○ Doorstep organics - delivery option www.doorsteporganics.com.au

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AlCohol

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For this challenge, F45 strongly encourages you to give up the booze. If the point of this whole challenge is to see just how great you can feel and how much body fat you can lose, then removing alcohol will get you there much faster. If you choose to have it occasionally, just try to keep it to a minimum, especially with the glutinous alcohols such as beer. Substituting beer for clear spirits would be a somewhat better choice. Or a small amount of dry red wine after a meal (eg. a Cab-Sav), which does contain some antioxidants, would suffice. When your liver isn’t busy dealing with alcohol, it does a much better job of eliminating the toxins and aiding metabolism. It only makes sense to take advantage of every meal to bring you closer to your goal. The quality of the nutrients you take in will ultimately determine not only how good you look, but how great you feel and how fast you get results. Alcohol as mentioned above, not only increases, but skyrockets insulin production and leads to increased fat storage.

ARTIFICIAl sWeeTeNeRs Food production companies created these sweet tasting chemical compounds to market to people exactly like you, who want to lose weight. Our bodies cannot detect these sweeteners as sugar, so they fly under the radar of the body’s calorie counter. Since artificial sweeteners, due to being artificial, cannot be absorbed by the body, they can end up accumulating inside of us and cause all sorts of issues. They have a negative impact on our neurotransmitters and some of them have even been linked to causing metabolic damage and weight gain. If you have ever tried them, you have probably noticed that it did not satisfy your sweet tooth, and in some cases made you crave sugar even more. They hide under the names of Equal, Splenda, Sugarine and Nutrasweet to name a few. You are best off avoiding them altogether. The only sweetener I recommend is Stevia, which is a safe natural plant derivative. It comes in both liquid and powder form.

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WATeR

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If you want to get results fast, the standard ‘8 glasses of water per day’ is not enough. Each individual needs about 30ml of water per kg of body weight. To calculate your water needs multiply 30 times your body weight in kilograms.

FoR exAmple: A 50kg female would need at least 1.5L of water. That’s the bare minimum! If you exercise then you need to add at least another litre, as even minor dehydration can cause significant loss of strength and cramping. So aim for 2-2.5L of water per day at minimum; excluding coffee and tea, as they are diuretics, meaning they will remove water from your body.

sleep 8 hours of quality sleep is not only important, but also essential if your goal is to maximize your weight loss results. Sleep chemically rebalances your brain, controls your appetite hormones and has a direct effect on your metabolism. Sleepless nights can lead to increased appetite due to the disruption of your hunger hormones. 10pm6am is an ideal sleep cycle, which allows you to rebalance your body and energize you for the next day.

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ACCeleRATe DAys

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For 1-2 consecutive days, consume protein & veggies only if you wish to accelerate your fat loss. This will allow your body’s glycogen levels to be significantly reduced. Why is this so important? Because the body’s preferred fuel source is glycogen, not fat. We have to make a conscious effort to force the body into burning fat. How? By keeping our carbohydrates to a minimum and being consistent with meal times. Sides that you can eat with proteins in each meal on these accelerate days could be:

○ A generous portion of dark leafy green vegetables such as spinach, rocket, lettuce, kale, silver beet or watercress ○ And any non-starchy vegetables such as asparagus, green beans, cucumber, peppers or broccoli They contain high levels of nutrients and are low in calories. The calories required to digest dark green vegetables often exceeds the amount of calories they contain! We call these negative calorie foods. You’re burning calories by eating! No complaints there right? During this phase there will be rapid weight loss, but this will be partially due to the fact that for every gram of carb you eat, your body stores 3g of water. When you eat protein and vegetables for only 1-2 days during this challenge, you will lose a few kilograms. This is not so much fat loss, but more so fluid loss due to the reduction of carb intake. From experience, this is a great motivational tool that really fires people up! Watching your skin tighten onto your muscles, almost instantly giving you a leaner appearance is enough to motivate anyone to continue their efforts in the kitchen. You may notice a greater need to urinate because of the subsequent fluid loss, due to the drop in carbohydrates. This is perfectly normal; just make sure you are drinking an absolute minimum of 2-2.5 Litres of water per day to stay hydrated and to help with elimination.

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FIbRe

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Fibre is very important when you increase your protein intake to avoid constipation. Let’s face it; nothing will make you feel lighter than excreting waste products (going to the bathroom). Successful elimination is a vital for weight loss and overall health. If you are having trouble expressing pellet-like stools, it means you are not drinking enough water AND/OR not having enough fibre. I can’t articulate this enough: aim for at least 2.5L of fluid and at least 25-30g of fibre per day. You can achieve this by snacking on fibrous fresh fruits, nuts and vegetables (celery is a great one) throughout the day or by adding a couple tablespoons of chia or flax seeds to your smoothie, juice, breakfast or soup.

plANNING AheAD The key to your success in this challenge is to prepare your meals in advance. The old saying ‘if you fail to prepare, you prepare to fail’ has never rang so true when it comes to your nutrition and getting results. A strong, fit healthy body doesn’t happen by mistake, so ensure that you are adequately planned and prepared. Delegating an hour (4%) of your day, morning or evening, to ensure that you are eating right 100% of the time makes sense don’t you think? Being time-poor can’t be an excuse when it comes to your health. Taking five minutes to boil some eggs and chop some veggies will ensure that you have a proper breakfast to start your day with good nutrition. Your meal plan should generally look like the following meal guideline. See on page 7-11 for the protein, carbohydrate, vegetable and fruit selections we recommend!

meAl #1 Breakfast: 1 serving of protein, 1 serving healthy fats, 1 serving of fruit (optional)

meAl #2 Snack: 1 serving of protein or one AM snack option

meAl #3 Lunch: 1 serving of protein + generous portion of salad &/or vegetables, 1 serving complex carbs (starchy veggies/quinoa)

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plANNING AheAD

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meAl #4 Snack: 1 serving of protein or one PM snack option

meAl #5 Dinner: 1 serving of protein + generous portion of salad &/or vegetables

meAl #6 Snack (optional - only if hungry): 1 serving of Protein or one of the PM snack options

Am sNACk opTIoNs ○ 1 serving of fruit & small handful of raw nuts ○ 1 serving of veggie sticks & hummus ○ 1 serving of raw nuts (approximately 30g) ○ 1 serving of natural Greek yoghurt (ex. Jalna organic or Chobani, approximately 150g) ○ Any pm option you desire is also applicable here

pm sNACk opTIoNs ○ 1 serving of vegetables ○ 80g protein (tuna in spring water, smoked salmon, turkey, chicken breast) ○ 1 serving of raw nuts (approximately 30g) ○ 1-2 hard-boiled eggs ○ Any vegetable juice ○ Any green smoothie (vegetables only)

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sNACk opTIoNs

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Fruit is recommended to have in the morning as you’ll have all day to burn it off, or as an alternate option straight after your workout as your body will use it to repair, rather than store it as fat.

ANyTIme sNACks ○ Air popped organic popcorn (3 cups or 24g) - low in calories, filling and high in antioxidants – choose organic (brand) only as most corn products are genetically modified (Gmo). ○ Celery - It’s filling, low in calories and aids metabolism. ○ A handful of raw nuts - preferably almonds, cashews or walnuts. These are worth the calories they contain due to their nutritional value. ○ Green tea – Full of antioxidants, increases fat burn, and gives you that extra kick you might need in the afternoon. ○ herbal tea- Aids digestion, filling and helps preoccupy your mind from snacking unnecessarily. Choose from a variety such as a ginger, cinnamon, licorice, dandelion, lemongrass or peppermint.

ReCommeNDeD supplemeNTs When it comes to supplements, quality over quantity is a no brainer. Many people are not aware that most over-the-counter vitamins are made with the cheapest quality ingredients and loaded with fillers & binders not listed on the labels. Some even contain gluten! For safety and effectiveness I recommend using high quality practitioneronly supplements that can be purchased from health food stores. These might be slightly more expensive, but contain minimal amounts of safe binding agents, and usually contain a higher concentration, meaning you’ll have to take less. Sometimes, less is more indeed.

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ReCommeNDeD supplemeNTs

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DoWN To busINess: Multivitamin - A good quality Multivitamin is enough to compensate for any deficiencies that may exist in your diet. Being able to obtain all vitamins and minerals from our diet sounds great, but unfortunately due to our depleted soils, there is a lack of these essential minerals, which we need to be sufficiently healthy. This is one more reason to go organic! High quality Fish oil – Fish oil helps with reducing inflammation in the body, keeping blood sugar levels stable and to help eliminate those nasty sweet cravings, all while promoting heart health.

lookING FoR INCReAseD FAT buRNING poWeR? L-Carnitine is a natural amino acid that s fat and carbohydrate metabolism. Think of it as the bus that transports fat into the powerhouse of the cells where the fat can be converted into ATP and used as energy. The key is to take it at least 30 minutes prior to your workout and then do intense cardio for at least 45 minutes. It is a perfect complement for the F45 classes! BCAAs - This is a super important part of your new lifestyle during this challenge! Branch Chain Amino Acids taken before and during your workout can help you prevent muscle breakdown during your workout and protein synthesis. If you want to grow, this is for you! Whey Protein - A low carb Whey Protein Isolate powder provides a very convenient way of meeting your daily protein requirements. Make sure to only use a natural brand that is free of artificial sweeteners, additives and preferably comes from NZ cows. Gluco - with the combination of Chromium, ALA, Fenugreek and Gymnema this all-in-one capsule s carbohydrate metabolism -ensuring stable blood sugar levels - and reduces cravings. If you feel that you have specific supplement needs, please don’t hesitate to me at [email protected].

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ImpoRTANT ADvICe

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Don’t drink while you are eating. This dilutes your digestive enzymes leading to heartburn, indigestion and potential fat storage. Don’t wait until you are hungry before you eat. If you are peckish, bring your meal forward. With that being said, if you are not quite hungry then delay your meal. This will also aid digestion and allow you to enjoy food on your own . Earn at least one meal a day by either training first thing in the morning, or by waiting two hours after a meal before you train. This will allow you to tap into your fat reserves. , this food plan is for a 10 week challenge for rapid weight loss. After you achieve your goals, you can resume eating a more varied diet. You can reintroduce certain foods if you wish. But as you start looking and feeling more amazing each day, you won’t want to! This gives you an insight into what clean and healthy eating is like. The idea is to eat natural foods from the Earth, steer away from the refined foods and sugars, and enjoy a bit of everything in moderation. Stop experimenting with fad diets, by maintaining a sustainable sensible plan will promote long term health. If healthy nutrition is a new concept for you, be patient, invest the time and effort to learn more about it. Practice correct nutrition by incorporating the fundamental principles mentioned throughout this booklet daily. If you are struggling, just take one step at a time; make one small change each and every day. to strive for excellence, not perfection! We are here to you and answer any questions you may have.

Best of Luck, Nikolett F45 Nutritionist, Fitness and Wellness Advisor

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my sTARTING poINT My start date:

________________

My start weight:

________________

My goal weight:

________________

My start Bodyfat %:

________________

My goal Bodyfat %:

________________

My start muscle mass %:

________________

My goal muscle mass %:

________________

My GoALS: 1 ___________________________________________________ 2 ___________________________________________________ 3 ___________________________________________________ 4 ___________________________________________________ 5 ___________________________________________________

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DAIly FooD JouRNAl exAmple Day 1

Week ______________

○ FooD iNTAkE

Date ______________ ○ TiME

○ BREAkFAST

○ Protein Snack ○ LUNCH

○ Protein Snack ○ DiNNER

○ Protein Snack ○ WATER iNTAkE ○ EXERSiSE LoG

Notes __________________________________________ ______________________________________________ ______________________________________________ _____________________________________________ ____________________________________________ ________________________________

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F45 DAIly CheCklIsT 8 houRs oF sleep lemoN-WATeR beFoRe bReAkFAsT heAlThy pRoTeIN & FAT bAseD bReAkFAsT supplemeNTs & vITAmINs meAls & sNACks pRepAReD FoR The DAy F45 TRAINING

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CoNGRATulATIoNs! youR 10 Week eND poINT Today’s date:

________________

My current weight:

________________

My goal weight:

________________

My current Bodyfat %:

________________

My goal Bodyfat %:

________________

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My current muscle mass %:________________ My goal muscle mass %:

________________

Please share how you felt you did? Did you accomplish your goals or get close to them? What did you learn about yourself over these past few weeks? Are you satisfied that you pushed yourself beyond your comfort zone? Write some notes down and be honest with yourself about your own appraisal. 1 _______________________________________________________ 2 _____________________________________________________ 3 ___________________________________________________ 4 __________________________________________________ 5 ________________________________________________

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shoppING lIsT To GeT you sTARTeD coconut oil (virgin or refined) blueberries (frozen or fresh)

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ABC spread or natural peanut butter

avocado

rocket / spinach / mixed salad greens

EVo (extra virgin olive oil)

bacon (short cut)

green apples

fresh salmon/ocean trout

tomatoes

cinnamon

apple cider vinegar (Bragg’s)

beetroot

mixed raw nuts

smoked salmon

celery

lemons

organic eggs

sweet potato

chia seeds

stevia (liquid organic)

broccoli

herbal tea of choice

free range chicken (free of hormones)

raw cacao nibs

flax seed meal (Stoney Creek) cauliflower tuna in springwater or brine

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organic air-popped popcorn

us T. +61 2 8006 9599 [email protected]

T TE AE AMM T TR RA AI NI NI NI NG G

L IL FI EF E C CH HA AN NG GI NI NG G

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