COVER PAGE

PAGE 1

INTRODUCTION
WHY YOU SHOULD LOOK AFTER YOUR HEALTH
WHERE DOES FOOD FIT INTO ALL OF THIS?
PROTIENS, CARBS AND FATS
HOW MUCH IS TOO MUCH?
HOW DOES EXERCISE HELP?
HEALTH MYTHS DEBUNKED
PORTION CONTROL
WHAT YOU NEED FOR THE PROGRAM
30 DAY PROGRAM INTRO
WORKOUT DIARY
DAILY WORKOUTS
EXERCISE INDEX

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Note: This e book is for the general fitness interest only. The information contained herein should not be
taken as medical advice. The information is not intended to diagnose, treat, cure or prevent any health
problem. The information is not intended to replace the advice of a physician or health professional.
Please consult your physician or a health professional before beginning any diet or exercise program.

PAGE 2

Introduction
IT IS NEVER TOO EARLY TO TAKE
CONTROL OF YOUR HEALTH, AND
AT FIT AFFINITY WE ARE TRUE
AMBASSADORS FOR EQUIPPING
PEOPLE OF ALL AGES WITH THE
TOOLS REQUIRED TO MANAGE A
HEALTHY LIFESTYLE.

First things first – this is not a diet.
Diets are a short-term solution
to a problem that almost always
results in you over-indulging. So,
how do you improve your health
in the long-term? The answer is to
create healthy eating and exercise
habits. But how?!
Well, lucky for you, we are a generous
bunch! Our experts are brimming with
wonderful wisdom to hone your diet and
fine tune your fitness regime. Regardless
of whether you’re a professional athlete,
talented actor, avid reader or video game
enthusiast, your body needs to be filled with
the correct fuel to reach its full potential. So,
what are you waiting for?

We’ve said it before
and we’ll say it again
– if it seems too good
to be true, it most
probably is.

trust us! Furthermore, nourishing your body
with proper, wholesome fuel, especially
during this critical phase of development will
ensure you realize your full potential.
We’ve said it before and we’ll say it again
– if it seems too good to be true, it most
probably is. Like anything else in life, results
don’t come without hard work. But, we feel
confident that with the right advice, some
serious commitment, and a thick slice of
hard work, you’ll reap the rewards in no
time.
Expertly created and super easy to follow,
our ‘Teen Fitness Guide’ will dispel some
long-held myths, provide you with a
supreme collection of home work-out
routines, and recommend some meals
and snack ideas to set you on the path to
success. Whether you’re completely clueless
or a freak for all things fitness, our buttkicking program caters to all abilities and
objectives. Ready to embark on your voyage
to fitness success? Well, let’s get started!

It’s no secret that being young comes with
a truckload of advantages. Establishing
healthy eating habits and exercise routines
as a teenager will help you in the future –
PAGE 3

is necessary to build strong. Being in good shape can give you more energy. BUT. will help with weight control.k o o l u o y d l u Why you sho r health? after you FOR MOST. and help you better manage stress. along with engaging in regular exercise. and increases the likelihood of higher-thanaverage educational and professional achievements in adulthood. and nutrients you need to function and thrive. healthy bones. Regular physical activity and a healthy diet can lower your blood pressure and cholesterol levels. combined with foods rich in calcium. Regular exercise facilitates an effective and regular sleeping pattern. reduce anxiety and depression. minerals. Eating the right foods. You look better when you’re in shape and eating right. Exercise. Whilst growing. As a teenager. it is even more important to eat healthy as you’re constantly growing. INCLUDING: Eating the right foods gives you the vitamins. and can help slow the bone loss associated with getting older. Both moving more and eating healthy are important to maintaining a healthy weight. Studies have shown that being physically fit during your teenage years is linked to having a higher IQ. you will feel hungrier because you need the extra calories to develop. Staying active helps you tone muscles and improve your posture. which improves concentration levels and general mental health. THERE ARE A BUNCH OF OTHER EXCELLENT REASONS TO MAINTAIN A HEALTHY LIFESTYLE. PAGE 4 . and reduce the risk of illnesses such as type 2 diabetes or heart disease. THE MAIN DRIVE FOR EATING RIGHT AND EXERCISING IS TO CARVE A BEACH BEAUTIFUL BODY FOR THE SUMMER. improve self-esteem.

The food that you eat provides you with vital energy. and they come in three forms – carbohydrates. Eating the right foods doesn’t have to be difficult – as long as you understand the essentials. The body utilizes energy released from calories for a range of bodily functions.So. A PROPER DIET WILL PROVIDE YOUR MUSCLES WITH THE ENERGY NEEDED TO WORK-OUT AND RECOVER. It is vital that your diet consists of a balance of all three. and are essential in small quantities to ensure normal metabolism. and many other essential functions. proper nutrition is crucial to replenish your stores. but which are which. macronutrients are chemicals found in food that provide calories (energy) to the body. proteins. Micronutrients are comprised of vitamins and minerals. where does food f i t into all of this? A nutritious diet is central to good health. and fats. PAGE 5 . Not only does the body require nutrients from food for its everyday processes. metabolism. and they’re required by your body for growth. but when you exercise. your success will largely hinge on striking a healthy balance between the two. At Fit Affinity. growth. A proper diet will provide your muscles with the energy needed to work-out and recover. and directly controls the function of your body and brain. you’ll be well on your way to success. but we are here to guide you along the way. and physical well-being. and how much is too much? Let’s break things down a bit! Nutrients are substances found in all foods. The basic premise of a diet encourages the avoidance of ‘bad’ foods and the consumption of ‘good’ foods. In comparison. Nutrients are split into two categories – micronutrients and macronutrients. we understand that the world of nutrition can be complex and overwhelming. Calories are the unit of measure for stored energy in food. As nutrition and exercise go hand in hand. ranging from concentration to growth and repair.

and vegetables. turkey. Proteins play a central role in building and repairing body tissue. Simple carbs are just that – carbohydrates in their simplest form. egg whites. as our bodies cannot manufacture them on their own. In contrast. and some starchy vegetables. such as bread. In contrast. Carbohydrates are also a source of calories to maintain body weight. PAGE 6 . They are the most basic sugars (glucose. without a sharp rise in blood sugar levels. energy drinks. quinoa. nine of which are said to be essential.Proteins A protein is made up of building blocks known as amino acids. and cottage cheese. As they are complex molecules. fruits. slow or complex carbohydrates are much more difficult for the body to break down. thus they can be broken down into their primitive form. There are 20 different amino acids. beef. Fast or simple carbohydrates include processed sources. The consumption of protein is particularly important for physically active people. and works by converting carbohydrate molecules into energy. The body requires energy in the form of glucose. and more often than not are high in fiber. the body can break them down very rapidly to release the energy it needs. Essential proteins must be consumed through the foods that we eat. fruits. An optimum level of carbs prevents the likelihood of the build-up of fat. Carbohydrates are split into two categories – simple and complex. however. complex carbohydrates consist of long strings of simple carbohydrates. Carbohydrates Carbohydrates act as the brain’s main energy source. As the carbohydrate molecules are simple. Some foods rich in protein include chicken. Examples of carbohydrate rich foods include bread. fish. fructose) and cannot be broken down. they must be consumed in moderation as they elevate blood sugar levels. pasta. cereals. beans and seeds. rice. candy. the majority of vegetables. as their muscle tissue is always in need of constant repair. proteins are a slow releasing source of energy. meaning they provide your body with energy over an extended period. Greek yoghurt. which can increase the risk of type 2 diabetes and heart disease. which explains why you feel fuller for longer. Slow releasing carbohydrates include whole grains. They are a great way of restoring glycogen stores following rigorous exercise. oats.

nuts. polyunsaturated fats are liquid at room temperature. commercial baked foods. and for this reason they are a vital part of your diet. Sources of ‘good’ fats include avocado. salmon. most margarines. peanut. and trans-fatty acids. monounsaturated fats are believed to play a key role in lowering blood cholesterol levels. and are saturated because they have no available bonds for more hydrogen atoms. Examples of foods loaded with saturated fats include butter. they consist of fatty acid chains. PAGE 7 . coconut oil. Certain essential fats are also needed for the formation of hormones. Polyunsaturated fats: Like monounsaturated fats. Eating an excess quantity of these fats is believed to be linked to an increased risk of heart disease. They can be further divided into the omega-6 and omega-3 categories. and canola oils. and many fried foods. herring. Examples of foods rich in monounsaturated fats include olive. flax seeds. polyunsaturated. Monounsaturated fats: Liquid at room temperature. and fish oil capsules. egg yolks. Saturated fats: Solid at room temperature and most commonly originating from animals. and lard. Corn oil and safflower oil both have omega-6 and omega-3. thus are an essential part of one’s diet to protect against heart disease. as are walnuts and some oils. monounsaturated. and work to protect the body’s internal organs. Omega-3 is believed to aid in heart health. There are four main types of fats found in food – saturated. olives. and mackerel are all good sources of omega-3. cheese. Oily fish such as salmon. Trans-fatty acids: Produced as a result of the partial hydrogenation of vegetable oils. and to positively impact on brain and eye function. trans-fatty acids are present in hardened vegetable oils.Fats Fats are the slowest source of energy.

? h c u m o o t s How much i There is a headache-inducing pool of advice when it comes to weight loss and nutrition. what. many people fall into the trap of expecting too much too soon. and although the majority of it will assist you in your quest for success. resulting in greater weight gain. Up to 70% of Forget everything you’ve already learnt about why. so when your body thinks it’s starving. or get fitter and healthier. PAGE 8 . there is even less muscle than before to burn off the excess calories you have started to consume. your metabolism slows right down. Whether you’re hoping for a quick fix shake diet or a slow and steady change to your lifestyle. and carbohydrates to give your body everything it requires to function to the best of its ability. you’re likely to hit a plateau. If you aren’t eating enough. Although it may be tempting to dramatically reduce calorie intake so that your body will eat away at its existing fat stores. and how much you should be eating – we are going back to basics. By taking things slowly and adapting your lifestyle. Further. your body will be programmed to reorganize itself and compensate for any deviation from the correct path (as long as you get things back on track eventually!) Whether you have weight loss in mind. although a serious calorie deficit will display an initial weight loss. visible changes with little effort. weight loss from eating too little is from burning muscle and not fat. There are absolutely no good reasons to starve yourself. To add to this nightmare. it just doesn’t work like that. Newsflash – quick fixes do not work! You won’t achieve your goals overnight. Want the truth? Eating less doesn’t create the need to burn body fat. it creates the need for the body to slow down. Forget everything you’ve already learnt about why. your metabolism will become more efficient. In what’s increasingly becoming a world in which instant gratification is sought. they lose sight of their initial goals. you will see marked. and when their unrealistic expectations aren’t realized. when. and will need to lower your calories even further to lose more weight. and. balance is your best friend! You need to strike a nice balance between proteins. you won’t lose any progress made overnight. conversely. fats. A gradual. this program is designed for you – a young adult with a body that is still growing! Plus. and how much you should be eating – we are going back to basics. your body will hold onto body fat and burn muscle tissue instead. let’s make things simple! When it comes to food. with the right amount of the right foods. So. Muscle tissue burns more calories than fat tissue. it incorporates a fair amount of exercise. it’s virtually impossible to follow all of the rules to the letter. what. and healthy weight loss regime will not affect your metabolism. In fact. sustainable. and when you inevitably fall off the starvation wagon. the advice out there can be quite complex and conflicting. and if you find yourself giving into temptation on occasion. First and foremost. so you’ll find that you can eat more whilst maintaining a steady weight. so we cannot stress enough the importance of eating plenty. it chooses to burn away at calorie-hungry muscle tissue to preserve calories. In fact. meaning the rate at which you burn calories is lessened significantly. when. you must eat enough. just want to look better.

00pm’ rule. just get back on and don’t look back! PAGE 9 . • One cheat snack/meal/day is not going to affect the course of your progress too much – just don’t make a habit of it! If you fall off of the wagon. bar or some Greek yoghurt to get the most out of your training efforts. you can ask for no oil. • If you’re eating out. aim to reduce your intake of that macronutrient for the rest of the day. salad instead of fries. • If you’ve had a carb heavy breakfast or a lot of fat at lunch. and it’s a great way to ensure you’re not consuming pointless calories. opt for a lighter meal at dinner and you’ll regulate your calorie intake. • If you’re feeling hungry. There is no truth in the ‘no carbs after 5. • Aim for three nutritious and hearty portions a day. Don’t deprive yourself of anything or you’re likely to obsess over it and splurge in a weak moment. grab something to eat. reach for an apple or non-fat yoghurt. as it will stop you from heading to the candy section in the store when hunger strikes. It’s not necessary to count how much you’re having. lean meats. • Carry a nutritious snack around with you. carbs afte truth in the ‘no r 5. It’s that simple! But. • Don’t worry about timings. opt for complex carbohydrates. In saying that. and fish. Anything less and you’ll be reaching for the snack stash in no time. avoid processed foods. You might even find that checking out the menu beforehand helps you prepare or you can take the stress out of the occasion by selecting your dish at home! Also. • Avoid sugary drinks and fast food. and you’ll find yourself consuming unnecessary calories. fresh chicken breasts. for example. as they contain unnecessary calories with minimal nutritional value. try to avoid eating very late. basically everything you’ve been advised to eat in the past. you should grab a protein shake. but try to balance the amounts from day-to-day. as your body needs a chance to digest the food it consumes before it sleeps. Anything too much. • Include plenty of vegetables. • The goal after a meal is to feel full. Instead of chocolate or candy. • To ensure you feel fuller for longer. It’s perfectly normal to make a request when dining out.00pm’ r ule. or dressing on the side of salad.Here are some quick-fire tips for nutritional success: Don’t worr There is no y about timings. be sure to go for healthier options. and plain nuts. vegetables. don’t panic as there are plenty of healthy options available on restaurant menus. • Have a treat every now and again! Aim for 80/20 – eat well 80% of the time and indulge for the other 20%. don’t be afraid to make specific requests to the person serving you. Even if you indulge on fast food at lunch. Get back to basics and go for the natural version instead – fruits. Where possible. with two to three healthy snacks squeezed in. • As it is beneficial to consume protein after a work-out.

and aids in weight control. a proper diet is critical when paired with regular exercise. AND AIDS IN WEIGHT CONTROL. prepared. MAINTAINS STRONG JOINTS. it keeps your body conditioned and mobile. lowers blood pressure. If visible. we now need to focus on what you should be doing. those are just a few of the many benefits associated with engaging in regular exercise. and we forgot to mention the best bit – the work-outs can be performed anywhere – the comfort of your own home. The best exercise routine consists of cardio. IT KEEPS YOUR BODY CONDITIONED AND MOBILE. No fancy equipment and no expensive gym memberships are needed – all you require is good oldfashioned hard work. strength and resistance. our teen fitness program has been expertly designed to assist you at each and every stage of your fitness voyage. builds stamina and flexibility. You’ve heard it time and again – exercise is fantastic for your health. Oh. maintains strong joints. And. and flexibility and stretching. and good old-fashioned hard work. increase endurance. and releases chemicals called endorphins which support positive mental health. which incorporates everything that’s important. as it will allow your muscles to endure the work-out. but if all of this sounds terrifyingly complicated. If that wasn’t good enough. BUT WHY? WELL. proper nutrition. and offer the previously mentioned health benefits. at the park or even in your bedroom. encourage flexibility. As we’ve examined what you should be eating. and give you the best possible chance of changing your body for the better. assist you in recovery. build muscle. solid results sit at the top of your wish-list. BUILDS STAMINA AND FLEXIBILITY. don’t worry! Our fitness experts have carefully constructed.” As nutrition and exercise are dependent on one another. the solution is consistent exercise. An effective combination of all three will tone your body. it also keeps your heart healthy. PAGE 10 . “EXERCISE IS FANTASTIC FOR YOUR HEALTH. but why? Well. and gift-wrapped a practically perfect work-out plan for you to follow.HOW DOE EXERCISE S HELP? Whether you’re a hardened health fanatic or fit-phobic rookie.

swimming. endurance) into your routin muscles will be faced with a e. Seri it be dancing. it will no and grow.Expecting pain. Whate ver your excuse. bu t develop t if your exercise routine con sessions spent exclusively on sists of long the cross-trainer. wever. Regular exercise and proper nutrition will not only keep you healthy. martial arts. solution is simple – don’t run! Instead. ho will regret not working out. Fitness Trap #3 . and witho ut being challenged. Give Fitness Trap #2 . Fitness Trap #4 . your body get s bored very easily. however. boring. you’ll find that your results reach a pla quickly. We can ignore the voice in your head assure you that nobody has and ever regretted a work-out. You might just enjoy there are so many options out there. The walk your friends as you crawl along the side ther dread the thought of getting recognized by whe . that’s fine. your challenge and will be forced to adapt and grow. By incorporating oth teau very er types of exercise (strength . cycling or country walks. you Not only do we recommend the work-outs detailed in the but we also expect you to tak program. to put on pounds as they progress through such a hormone heavy stage of life. we s excuses. parking your car in the farthest spot or even lea car at home – it will all be of ving the benefit to you in the long run .To help you out even more. We cannot stress enough how important it is for you to accept this.Sticking to the sa me old thing Like your brain. PAGE 11 . find ousl t.Worrying about weight gain In case you missed the memo. At Fit Affi understand that everyone ha nity. e advantage of opportunities for activity in your everyday taking the stairs instead of the life. girls gain weight in their teen years. you should embrace it. something that you derive enjoyment from y. you hate running? That’s quite underst . such as elevator.Talking yourself out of exercise Maybe it’s because you don’t think you have the time or pe rhaps you believe that you loo silly when exercising. it’s almost k certain to be invalid. but also ensure you don’t venture into the red zone of weight gain. a team spor it! something else a try. yoga. we’ve tackled some of the most common fitness traps to prevent you from stumbling at the starting blocks: ment Fitness Trap #1 . as they develop into women. It is natural and very healthy for girls. If the cross-traine r is your thing. boredom or embarrass probably andable. as it is hard work. In fact. this doesn’t mean that you should spend your teens on the couch with a tub of Ben & Jerry’s. but it’s key that you simply get on with it. and you So.

you’re bound to find a reason not to go. If you eat anything you want and justify it because you work-out on a regular basis. If you work-out regularly. Fancy gym equipment doesn’t provide a miracle quick fix. you must pay attention to your diet. you can ensure what you’re doing is worth it. and as a result you will quickly lose your drive. It’ll wreck your efforts and slow down your progress. and that you’re effectively powering your body. as their muscles need adequate fuel to recover and grow. These are just some of the tons of ridiculous myths floating around the Internet. you’re missing the point entirely.Health myths debunked! ‘Eggs are bad for your heart’. some myths are just harmless half-truths. you can afford to indulge occasionally. Donning your work-out gear and performing some star jumps will not equal results. You will find it very difficult to monitor progress. they’re working the calories off. Although regular exercise will help you reach whatever your aims may be. but many others can actually be harmful. but training a few times a week doesn’t give you the right to eat what you want. Plus. right? Wrong! Feasting on a post-workout Big Mac will replace all of the calories (and then some) that you burned off during exercise. whilst saving yourself a considerable amount of time and money. We’re going to take a look at some of the most common and most outrageous myths to uncover the truth. Whether it’s the worry of embarrassing yourself by trying something new. ‘calories eaten at night are more fattening than those eaten early in the day’. you’re not working hard enough’. lacking the time to get to the gym or putting it off because of the crowds. If you want to get in shape. “I need to work-out at the gym for it to count. and you may even trust a few of them! The thing is. all you need to do is get moving. which will impede your progress and recovery. All you need to bring to the party is motivation! Not true. This will ensure that you’re not consuming unnecessary calories. and ‘if you’re not working up a sweat. and ensure what you’re doing is completely constructive. The only thing that will hamper your progress at home is a lack of guidance. It’s okay for serious body builders to increase their calorie intake. thus it’s crucial to separate the facts from the fibs. After all. Not only can you easily accomplish an effective work-out at home. We cannot stress enough the simple value of a good plan and some steely determination. and no amount of money will get you to where you want to be. diet still remains the most crucial key to victory. PAGE 12 “If I’m exercising. you’re not re-fuelling your body with the right nutrients. By following Fit Affinity’s exercise program. you’ll probably find that the gym provides even more excuses to stand in the way of your success. leaving you back at square one. they’re entitled to eat whatever they want. Many people believe that by putting in hours at the gym.” The gym isn’t the solution to your problems. Even if you’re exercising regularly. I can eat what I want” .

however. which provide fiber. As long as you limit your intake of sugar rich fruits such as pineapples and grapes. but it’s often the case that short. and steer clear of sugary drinks. the calories in the drink may even offset the calories you’ve burned! Carbohydrates get a bad rap. It is important. What’s more. and white bread should be avoided. and won’t enhance your performance. then do what works for you. If you find that a shake better suits your lifestyle or the thought of a chicken salad following a work-out turns your stomach. The same goes for sugary drinks. Often. all of which are necessary for our overall health. “I need to train for hours to get in shape” Getting in shape takes a lot of hard work and consistent effort. They aren’t necessary for low intensity exercise. but working out several times a week to build your fitness base and tone your muscles doesn’t warrant supplementation. They are the first to get cut out of the diets of people looking to lose weight. paired with a good diet. such as marathon training. studies have shown that even 20 minutes of exercise will help improve your fitness. and are often replaced with proteins. our program incorporates High Intensity Interval Training (HIIT) – a fancy title for short work-outs that require significant cardiovascular effort (in other words. folic acid. carbohydrates aren’t evil. you’ll be struggling to catch your breath). carbohydrate rich foods often contain whole grains. Luckily for you. we’ve also included a mix of other training styles to properly challenge and change your body. and your body needs them to function properly. cakes. they are an essential macronutrient. as we’ve already mentioned. are much more beneficial. regular work-outs. PAGE 13 “Carbs are bad for me” . Depending on your work-out. iron. But. carbohydrates should be an integral element of your diet. and vitamin B. As long as you’re eating the right kinds and do so in moderation. Sports drinks. Of course. Our advice? Stick to water. you don’t need to obsess about it. thus supplements aren’t required. sometimes called ‘isotonic’. But. In fact. and they provide your body with a host of fantastic macronutrients.Although there is no magic formula for getting in shape quickly. and are just as effective as natural protein sources. All we’re saying is that a balanced diet will provide you with all of the nutrients you need. research has found that spending hours exercising is counterproductive. the good kind are extremely good! Fruits and vegetables are examples of foods rich in carbohydrates. “I need supplements to build muscle” Supplements can help. there are good and bad carbohydrates. you can pretty much eat as many vegetables and fruits as you want. aim to replace what is lost in sweat and sugar (glucose) during very intense exercise. and it is so much harder to maintain motivation for a long period of time. especially if you’re a body builder or strength athlete. In fact. but a complete diet will give you everything you need. Protein shakes and bars are a great source of protein. however. Refined carbohydrates. chocolate. found in candy. Whilst we advise that you consume a protein source following strength training to aid in muscle recovery and growth. to ensure your work-outs are intense enough to get your heart pumping. long work-outs heighten the risk of injury.

you would be foolish to disregard it. Ensure your technique is proper. as your muscles won’t grow if they aren’t given the chance to recover. “Weight training is bad for young people” With so many benefits linked to weight training. improves balance and stability. and lowers blood pressure. adapt your technique. If you feel discomfort or pain. Make sure you warm-up and cool down for five to 10 minutes to prepare your muscles for vigorous exercise. avoid weight training on consecutive days and get lots of sleep. strength training is not only safe for youngsters. but many others can actually be harmful. with some suggesting that it’s essential.” PAGE 14 . It also important that you get plenty of rest. you can tell what’s right by examining yourself in the mirror. Your body and mind will thank you! “The thing is. On top of strengthening muscles. Generally.Contrary to popular belief. that is just the tip of the iceberg! There are a few caveats to bear in mind. Lastly. assists with fat loss. defines muscles. boosts metabolism. some myths are just harmless half-truths. weight training can be safe and good for children. thus it’s crucial to separate the facts from the fibs. it also reduces the risk of injury. tendons. it builds muscle. You’ll risk injury and impede your progress. stop. and ligaments. Further. And. and doesn’t stunt their growth or make them susceptible to weak joints and injuries for the rest of their lives. If your form is painful or strained. Don’t overdo it. In fact. It’s totally up to you to decide what constitutes as enough and what’s too much.

• Don’t snack out of the bag: Read the food label. To make your fitness journey that little bit easier. breakfast. the key to a healthy lifestyle is balance. but don’t completely exclude the ‘not so good’. you will fill up with minimal calorific content. What a portion size actually is . we must stress that this is only a guideline. It’ll help with what you’re eating. nuts. and try to avoid going without eating for longer than five hours. Be sensible and try to strike that all-important balance! PAGE 15 . as well as how much. un-nutritional calories. and put the rest away. we’ve provided you with a list of carbohydrate. stick to the 25% protein.the ‘not so good’ column is not necessarily bad. lunch. People are notoriously bad at estimating what. As a general rule. Oh. then go right ahead. you’re more likely to help yourself to an extra-large portion. • Stick to portion sizes: If a food specifies a serving size. say. pretzels. As a rule. aim mostly for ‘good’. Not only will they trick your mind into thinking you have a huge plate of food. • Develop good habits: Begin by filling your plate with green veggies. don’t restrict yourself just because it’s on the ‘not so good’ list. eating too much or too little can still be bad for you. • Use your plate: Did you know that there are portion control plates you can buy to manage your portion sizes? Unless you think these would be of benefit to you. and another thing . Although we’ve specified recommendations for ‘good’ and ‘not so good’ options. Practice this for chips. so it’s important to give serious thought to how much you’re eating. As mentioned previously.and eating that amount . it isn’t necessary to get one. • Don’t skip meals: If you’re starving. and 50% vegetable rule. and other snacks. and ensure you’re consuming stable portions. Try to avoid anything that will push you too far over that limit.is tricky. You need to eat at least three times a day. and dinner followed by one or two small snacks will keep hunger at bay. and protein source examples. snacks should contain approximately 100 calories and 15 grams of carbohydrate. serve yourself one portion. the majority of foods on the ‘not so good’ list are just not the best option. If you can opt for something from the ‘good’ column. • Control your snacks: As a general rule. It’s just a case of using your common sense. but it’s a useful concept to bear in mind. For most of your meals. Whilst we wouldn’t recommend drinking soda as it’s full of unnecessary. The recommendation is there because it’s deemed to be a normal amount for a person to consume. We aren’t advising you to consume foods exclusively from the ‘good’ list. weigh it out and stick to it.l o r t n o c Portion No matter how healthy your diet is. a cup of breakfast cereal looks like. but if you want to treat yourself. you won’t experience the last-minute panic when it’s about time to eat. 25% carbohydrate. • Know your rules of thumb: Did you know that three ounces of lean meat is the approximate size of a deck of cards or that a sensible portion of pasta or rice is about the size of a fist? Use these rules and stick to them! • Plan meals: If you have a general idea of what you’re going to eat for the day. fat.

e.e.e. raspberries. rye. bananas. and asparagus PAGE 16 .e.e. lentils and beans) • Berries (i. slow release carbs • Sweet potatoes • Legumes (i. potato. flax/chia) • Olives and olive oil • Natural nut butters NOT SO GOOD • Stick margarine • Whole milk • Cheese • Butter or lard • Pre-packaged treats (i. broccoli) • Fruits with a high sugar content (i. tuna.CARBOHYDRATES GOOD NOT SO GOOD • Any complex. white bread. lettuce.e.e. it gives you an idea of how much you should be putting on your plate so you’re not over or under-eating.e. hotdogs) • Any meat deep fried in oil • Bacon • Sandwich meat • Sausages • Marbled steak In the event that you’re still completely puzzled about what to eat. potato chips) • Milk chocolate PROTEINS GOOD • Chicken breast • Turkey breast • Egg whites • Non-fat Greek yoghurt • Cottage cheese • Lean steak • Ground beef • Fish (i. mackerel) • Seeds (i. blueberries) • Lightly sweet/salted popcorn • Oats • Unprocessed whole grains (i. quinoa) • Non-starchy veg. Again. grapes) • Refined grains (i. pizza crust) • Baked goods and pastries • Candy • Artificial syrups • Soda and sugary drinks FATS GOOD • Plain nuts • Egg yolks • Avocado • Dark chocolate • Fatty fish (i.e. it’s a case of using your common sense to adapt them to your tastes whilst sticking to the rules! • Two slices of wholemeal toast topped with sliced avocado • Oatmeal made with water and topped with berries • Non-fat Greek yoghurt with strawberries and blueberries • Chicken Caesar salad (without dressing) • Vegetable soup with small wholemeal roll and non-fat cottage cheese • Whole egg or egg white omelette with peppers and onions • Wholemeal wrap with tuna and salad • Grilled turkey breast with brown rice and broccoli • Vegetable stir fry • Baked white fish. halibut) • Beans and lentils NOT SO GOOD • Processed meats (i. mangoes. burgers. cookies. we’ve listed some really simple meal ideas to get you started.e. (i.e. Whilst we haven’t specified which meal type they are. salmon.

you won’t be challenging yourself. If you’re looking to expand your kit. back. Create a work-out playlist and blast your favourite music. and so much more. and if they’re too light. chest. and keep yourself hydrated at all times! PAGE 17 . dumbbells can be purchased fairly cheaply. A yoga mat or soft exercise mat is ideal to soften the impact and provide your back with the support it needs. Exercise mat Working out on hard flooring can be uncomfortable. It’s vital that they are a comfortable weight for you. you might find that headphones are a bit more considerate. any two equal-sized. a thick beach towel. so be sure to keep a bottle of water handy. Having said that. ALL YOU NEED ARE A FEW ESSENTIALS TO WORK-OUT FROM HOME. rug or blanket will work just as well – just make sure it isn’t slippery or unsafe. shoulders. Water Whether you’re an elite athlete or a professional in the making. Music A great way to get the energy flowing and pump some motivation through your body. you’ll risk injury and failure. If not. If you’re working out at home.d e e n u o y What m a r g o r p e for th BEFORE YOU GET GOING. it’s essential that you drink water during exercise. IT’S WISE TO ENSURE YOU HAVE EVERYTHING YOU NEED. Your ability to reach your athletic potential can decline as a result of a small degree of dehydration. equal-weighted handheld objects will work just fine. and there is the possibility that you could end up with a few bruises. Dumbbells Small handheld weights used to build strength in your arms. AS WE’VE ALREADY STATED. THERE’S NO POINT IN FORKING OUT FOR A COSTLY GYM MEMBERSHIP. If they’re too heavy. AND WE’VE EVEN SUGGESTED SOME EASY ALTERNATIVES IF YOU CAN’T GET HOLD OF THE REAL THING.

A HIIT work-out should be structured as follows: . MISS refers to cardiovascular activity that demands you exercise at 60 to 70% of your maximum heart rate.Elliptical In the 30-day program.Jogging . The 30-day program will also include High Intensity Interval Training. and you may fit the MISS session in at any time of the day that suits you best.Five-minute warm-up . on the Stairmaster. How you burn them is up to you. Other definitions Rep: One repetition Set: The total repetitions of one exercise comprise one set Cardio: Cardiovascular Superset: When one exercise is completed and another immediately follows Dropset: The same exercise done with less weight immediately after PAGE 18 . swimming. skipping cycling.Five-minute cool down HIIT can be done in a variety of ways. you will be given a certain number of calories to burn in each of your MISS sessions.30-day program The 30-day program will include Moderate Intensity Steady State cardio (MISS).Bike riding .Incline walking . such as running.Ten one-minute rounds. just to name a few. and on the elliptical. with 45 seconds of all-out intensity followed by 15 seconds of rest . Good forms of MISS cardio include: .

Work-out Diary FEEL FREE TO PRINT OFF YOUR WORK-OUT DIARY TO REMIND YOU OF WHAT’S ON TODAY’S AGENDA! DAY 1 DAY 2 Upper Body Lower Body A A DAY 3 DAY 4 DAY 5 DAY 6 DAY 7 Cardio: MISS Rest Push A Legs A Core A DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14 Pull A Cardio: HIIT Lower Body B Upper Body B Rest Cardio: MISS Push B DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21 Pull B Legs B Core B Cardio: MISS Rest Upper Body C Lower Body C DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28 Cardio: HIIT Rest Push C Pull C Legs C Cardio: MISS Core C DAY 29 DAY 30 Upper Body Lower Body D D PAGE 19 .

10 Dumbbell bicep curls 3 10 -12 Overhead dumbbell extensions 3 10 .12 Step-ups 3 10 -15 PER LEG Jumping burpees 3 25 Squats (hold on the wall) 3 30 -40 SECONDS PAGE 20 . REST Day 5: Push A Exercise SETS REPS Bench dips 3 10 Dumbbell side raises 3 12 Dumbbell front raises 3 10 -12 Tricep kick-backs 3 15 Day 6: Legs A Exercise SETS REPS Squats holding dumbbells overhead 3 10 .Day 1: Upper Body A Exercise SETS REPS Standing dumbbell shoulder press 3 10-12 Push-ups (on knees if necessary) 3 8 .12 Day 2: Lower Body A Exercise SETS REPS Jumping squats 3 20 Walking lunges 2 10 -12 PER LEG Donkey kick-backs 3 10 -12 PER LEG Goblet squats 2 15 Day 3: Cardio (MISS) Exercise CARDIO OF CHOICE Aim to burn 250 to 300 calories Day 4.

12 Lower back curls 3 10 .45 SETS REPS Bent over dumbbell rows 3 10 .palms facing forward at all times 2 15 One arm dumbbell tricep extensions 2 15 Day 12: REST Day 13: Cardio (MISS) Exercise CARDIO OF CHOICE PAGE 21 Aim to burn to 300 calories .12 Dumbbell bicep curls .25 Glute bridges – three second hold at top 3 15 -20 Day 11: Upper Body B Exercise SETS REPS Push-ups (on knees if necessary) 3 10 Double arm dumbbell rows 3 10 .12 Bent over flys 2 10 .Day 7: Core A Exercise SETS REPS Crunches 3 15 Leg raises 3 12 -15 Mountain climbers 3 30 .12 Standing dumbbell shoulder press 3 10 .12 Dumbbell bicep hammer curls – palms facing inside at all times 3 15 Day 8: Pull A Exercise Day 9: Cardio (HITT) Exercise CARDIO OF CHOICE Day 10: Lower Body B Exercise SETS REPS Walking lunges 4 15 steps per leg Standing bench jumps 3 20 Sumo squats 3 20 .

12 Single arm dumbbell rows – palms facing forward 4 15 Day 16: Legs B Exercise SETS REPS Goblet squats superset holding dumbbell overhead 3 20 reps per exercise Stationary lunges superset with mountain climbers 3 24 reps per leg and 40 reps of mountain climbers Donkey kick-backs superset with glute bridges 4 12 to 15 reps per leg for kick-backs and 30 reps for glute bridges Day 17: Core B Exercise SETS REPS Reverse crunches 2 25 Heel touches 3 20 reps per side Sit-ups 2 10 -15 Obliques/side crunches 3 15 Day 18: Cardio (MISS) Exercise CARDIO OF CHOICE Aim to burn to 350 calories Day 19: REST PAGE 22 .12 Double arm overhead dumbbell extensions 3 15 Day 15: Pull B Exercise SETS REPS Lower back curls with two second pause at top 3 25 Bent over flys 3 15 Dumbbell bicep curls – any variation you choose 4 10 .18 Bench dips superset with dumbbell side raises 3 15 .Day 14: Push B Exercise SETS REPS Dumbbell front raises 3 16 .20 Tricep kick-backs 3 10 .

Day 20: Upper Body C Exercise SETS REPS Standing dumbbell shoulder press superset with bent over dumbbell rows 3 20 reps per exercise Dumbbell bicep curls .20 Knee-ups 3 20 steps per leg Jumping squats 3 20 Donkey kick-backs 3 20 reps per leg Squats .hold on wall 2 40 to 50 seconds Day 22: Cardio (HITT) Exercise CARDIO OF CHOICE Day 23: REST Day 24: Push C Exercise SETS REPS Push-ups (on knees if necessary) 3 20 Standing dumbbell shoulder press – dropset 3 20 + 15 on the dropset Dumbbell side raises superset with dumbbell front raises 3 15 to 20 reps per exercise Tricep kick-backs superset with double arm overhead extensions 3 15 reps per exercise Day 25: Pull C Exercise SETS REPS Dumbbell lat pullovers 4 20 -25 Single arm dumbbell rows – dropset 3 20 + 15 on the dropset Bent over flys 3 20 Dumbbell bicep curls – palms facing inward (hammer curls) 3 20 PAGE 23 .palms facing forward – superset with overhead tricep extensions 3 20 to 25 reps per exercise Bench dips superset with push-ups on your knees 3 8 to 15 reps per exercise Day 21: Lower Body C Exercise SETS REPS Goblet squats 3 10 .

do regular crunches 3 10 reps per exercise Planks 3 45 to 60 seconds Day 29: Upper Body D Exercise SETS REPS Press-ups into burpees (on knees if necessary) 3 20 Dumbbell bent over rows 3 25 Dumbbell curls.with palms facing forward – superset with palms facing inward 3 15 reps per exercise Dumbbell shoulder press – dropset if you can 3 20 Commandos 2 40 to 50 seconds Day 30: Lower Body D Exercise SETS REPS Sumo squats with two to three second pause at the bottom 3 20 Standing bench jumps 3 15 -20 Lunges with leg ups 3 12 to 15 reps per leg Jumping squats superset with squats – hold on wall 3 20 reps followed by 30 to 40 second hold on wall Donkey kick-backs superset with glute bridges 3 20 reps per leg followed by 20 reps PAGE 24 .if too hard.Day 26: Legs C – Jumping stationary lunges Exercise SETS REPS Jumping stationary lunges 4 20 per leg Squats holding dumbbell overhead 3 20 Side lunges 3 20 per leg Glute bridges 3 20 Day 27: Cardio (MISS) Exercise CARDIO OF CHOICE Exercise Aim to burn to 400 calories Day 28: Core C SETS REPS Top taps 3 25 Heel touches 3 20 reps per side Scissor kicks.

and the dumbbells should be directly under your chest. but not touching the floor. Each elbow should be slightly bent. keep the slight bend in your elbows. Let the dumbbells hang toward the floor. squeeze your shoulder blades and then slowly lower the dumbbells back to the starting position. Dumbbell Rows Hold one dumbbell in each hand with your palms facing inward. Throughout the movement. pull your arms to start position over your chest. Moving only at the shoulders. hold a dumbbell in both hands or a weight in each hand over your chest. PAGE 25 . and make sure that your arms are straight up. then lower your arms until the weights are just above. This is the starting position. Keeping your arms straight. bring your torso forward by bending at the waist. As you reach the start position. Repeat and continue with the opposite arm if you commenced the exercise exercising just the one arm. Bending slightly at the knees. Pull the dumbbells up to the side until they make contact with your ribs or until your upper arm is just beyond horizontal. with your feet shoulder width apart. raise your arms in a semi-circular motion out to your sides until your arms are parallel to the floor. Bent over Flys Hold a dumbbell with your palms facing inward and stand with your feet shoulder width apart. Return until your arms are extended and shoulder are stretched downward. At the height of the movement. not touching. Lower the dumbbells straight back behind your head until your arms are in line with your torso and parallel to the floor.Lat Pull Overs Laying on your back with your feet flat and knees bent. think about tightening your lat/back muscles.

Dumbbell Shoulder Press Whilst holding a dumbbell in each hand and maintaining an upright torso. step forward with one leg. hold a dumbbell in each hand to your side. slowly lower the dumbbells back down to the starting position. slowly lower the weights back down to the starting position whilst inhaling. push your right forearm and place your right hand on the floor. repeating the lunge on the opposite leg. Repeat the movement for the recommended amount of repetitions. and then pause for a second at the top. Drive through the heel of your lead foot. Exhale and push the dumbbells upward until they nearly touch at the top. This will be your starting position. this is your starting position. lift the dumbbells to the front with a slight bend in the elbow. Whilst maintaining the torso in a stationary position. and extend both knees to raise yourself back up. and the palms of the hands always facing down. Repeat the movement for the recommended amount of repetitions. and your front knee should stay above the front foot. with the palms of your hands facing your thighs. and make sure to rotate your wrists so that the palms of your hands are facing forward. Rest the dumbbells on your shoulders. Your posture should remain upright. Slowly return back to the plank position. Descend until your rear knee nearly touches the ground. When doing weighted walking lunges. Commandos Starting in a plank position with your forearms resting on the floor.Dumbbell Front Raises Pick up a couple of dumbbells and stand with a straight torso. Walking Lunges With your feet shoulder width apart and hands on hips. This is one repetition. Step forward with your rear foot. Exhale as you execute this movement. After a brief pause at the top of the contraction. As you inhale. Continue to go up until your arms are slightly above parallel to the floor. flexing the knees to drop to your hips. and the dumbbells on the front of your thighs at arm’s length. PAGE 26 . raise the dumbbells to shoulder height one at a time. Follow the same pattern with your left arm.

Lunges with Leg-Ups This exercise is the same as stationary lunges. then reverse the motion until you return to the starting position. This will be your starting position. push up and go back to the starting position as you exhale. In preparation for the jump. and push your knees out. place your hands behind your head or out in front of you. extending through the hips. and lower your upper body down. This will be your starting position. Squats With your feet shoulder width apart. perform a short squat. Using mainly the heel of your foot. Standing Bench Jumps Begin with a bench one to two feet in front of you. Repeat the movement for the recommended amount of repetitions. Step forward with your right leg until there’s a gap of approximately two feet from the foot being left stationary. PAGE 27 . If you’re able. whilst keeping the torso upright and maintaining your balance. landing with bent knees so that you’re absorbing the impact through the legs. Jump over or onto the bench. and then perform with the left leg. and make sure that you keep your front shin perpendicular to the ground. and your feet shoulder width apart. knees. Inhale as you go down. Rebound out of this position. sitting back with your hips. continue down to full depth. Begin the movement by flexing your knees and hips. keep your head and chest up. swinging your arms behind you. and ankles to jump as high as possible.Stationary Lunges Stand with your torso upright (holding two dumbbells in your hands by your sides if the exercise is weighted). Whilst performing this exercise. This will be your starting position. Swing your arms forward and up. but with these your back foot as at knee height on a bench behind you. This is one repetition.

Step on the bench by extending the hip and the knee of your right leg. and then perform with the left leg. This will be your starting position. As you inhale. the upper leg should be parallel to the floor. with the arms spaced at shoulder width. contract the glutes and hold the contraction at the top for a second. PAGE 28 . and bring the other foot up with the hip and knee flexed. Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Your head should be looking forward and the bend of the knees should create a 90 degree angle between the hamstrings and the calves. raise the opposite knee. raise one knee toward your chest. Return to the original standing position by placing the right foot next to the left foot on the initial position. Explosively. Knee-Ups This exercise is the same as step-ups. and the calf should be perpendicular to it. Step Ups Stand up straight facing a bench (if holding a dumbbell in each hand. except when you extend onto the bench. palms should be facing the side of your legs). This will be your starting position. go back to the initial position. bring one leg down until the knee is approximately under the hip. Continue to alternate legs until all of the recommended repetitions have been performed. reverse the position of your legs. Place the right foot on the elevated platform. On the next repetition. lift up your right leg until the hamstrings are in line with the back. and then repeat with the left leg. At the end of the movement. Use the heel mainly to lift the rest of your body up. with your weight supported by your hands and toes. Repeat with the right leg for the recommended amount of repetitions. and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up. extending the bent leg until the leg is straight and supported by the toe. Mountain Climbers Begin in a push-up position. Flexing the knee and hip. As you exhale. Throughout this movement.Donkey Kick-Backs Kneel on the floor and bend at the waist with your arms extended in front of you (perpendicular to the torso) to get into a kneeling push-up position. whilst maintaining the 90 degree angle bend.

sitting back with your hips. This will be your starting position. Continue down to full depth. This is one repetition Sumo Squats Standing with your feet 10 inches wider than shoulder width apart. Squat down between your legs until your hamstrings are on your calves. keep your head and chest up. place your hands behind your head or out in front of you. During the squat. sitting back with your hips. If you’re able. Begin the movement by flexing your knees and hips. During the squat. Jumping Squats Standing with your feet shoulder width apart. and push your knees out. and your back straight. This will be your starting position. Begin the movement by flexing your knees and hips. Jump directly upwards into the air. then reverse the motion until you return to the starting position. At the bottom position. keep your head and chest up and push your knees out. Begin the movement by flexing your knees and hips. continue down to full depth. This is one repetition. Keep your chest and head up.Goblet Squats Stand holding a dumbbell with both hands close to your chest. pause and then reverse the motion until you return to the starting position. This will be your starting position. This is one repetition. This will be your starting position. During the squat. hold a medicine ball above your head. keep your head and chest up. Medicine Ball Squats Standing with your feet shoulder width apart. place your hands behind your head or out in front of you. and then reverse the motion until you return to the starting position. This is one repetition PAGE 29 . sitting back with your hips. and push your knees out. Continue down from the jumping position then reverse the motion until you return to the starting position. pause at the bottom.

At the end of this movement. and arms to the side of your torso. your arms should stay here. begin to roll your shoulders off the floor. and your lower back should remain on the floor At the top of the movement. Press-Ups into Burpees After completing a press-up.Squats – Hold on Wall Place yourself in a squat position with your back against a wall Your thighs should be parallel to the floor with a 90-degree angle between your upper and lower legs Hold this position for the allotted time given. For the duration of this exercise. PAGE 30 . with palms on the floor. and then return your legs to the starting position. continue to push down as hard as you can with your lower back. contract your abdominals hard and hold the contraction for a second. and your feet are together and parallel to the floor. After the contraction. your knees will be touching your chest. This is one repetition. slowly come down to the starting position as you inhale. Move your legs until your thighs are perpendicular to the floor. place your hands lightly on either side of your head. Crunches Laying on your back with your feet flat on the ground. move your legs towards the torso as you roll your pelvis backward and raise your hips off the floor. Whilst inhaling. As you push your head lower back down into the floor. perform one burpee immediately after. Reverse Crunches Lie down on the floor with your legs fully extended. Hold the contraction for a second. As you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches.

crunch your abs. and touch your toes. extend your spine by lifting your chest up off the ground. Oblique Crunches Lay on your right side with your legs on top of each other. then start to move your left elbow up as you would when performing a normal crunch. and breathe out during the concentric (elevation) part of the movement. This is one repetition. and your knees forming a 45 degree angle. and repeat the movement for the recommended amount of repetitions. Breathe in during the eccentric (lowering) part of the exercise. Remember to breathe whilst performing this exercise. Throughout this exercise. Place your left hand behind your head. lift your left leg up until a 45 degree angle is formed. Switch to the other side and complete the specified amount of repetitions. your arms should remain stationary. With a slight bend at the knees. perform a crunch. Your body and legs should form a 90 degree angle. hold the contraction for a second. This will be your starting position. Using your lower back muscles. Toe Taps With your legs raised in the air. except this time you’re focusing on your obliques. keep your head up. and then slowly drop back down. Switch movements by raising your right leg up and lowering your left leg. Scissor Kicks Lay down with your back pressed against the floor. lift your legs up until your heels are approximately six inches off the ground. whilst lowering your right leg until the heel is about two to three inches from the ground. 
 Crunch as high as you can. During the movement. Exhale out. with your palms facing down. This is the starting position.Lower Back Curls Lie on your stomach with your arms out to your sides. Now. Your arms should be fully extended to the sides. don’t use your arms to push yourself up. PAGE 31 .

Jump up and raise both hands over your head. With your knees extended as straight as possible and your knees slightly bent but locked. slowly return to the starting position. Burpees With your feet hip width apart and arms by your side. Your arms should be extended by your side. Continue alternating sides in this manner until the recommended amount of repetitions have been completed. Now that both heels have been touched. Exhale whilst performing this movement. and thrust both feet forward so you’re back in the squat position. and touch your left heel as you hold the contraction for a second. As you inhale. Heel Touches Lie on the floor with bent knees and your feet approximately 18 to 24 inches apart. lower into a squat position. This is one repetition. and lower your chest to the floor. Now. Stand with your feet hip width apart and your arms by your side. Exhale whilst performing this movement. extend your legs in front of you. Push your chest back up to the press-up position. This will be your starting position. This will be your starting position. and then return to the starting position as you inhale. crunch over your torso forward and up approximately three to four inches to the left. with your hands flat on the floor in front of you. and then hold the contraction at the top for a second. Now. Kick your legs backward into a press-up position. Crunch over your torso forward and up about three to four inches to the right. PAGE 32 . raise your legs until they form a 90 degree angle with the floor. one repetition has been completed. as you inhale. and place your hands either under your glutes with palms down or by your sides. slowly lower your legs back to the starting position. and touch your right heel as you hold the contraction for a second.Leg Raises Lying flat on the floor. Exhale as you perform this portion of the movement.

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