2

Welcome... y Sneak Peek

ram on e-da
to Emily Skye’s F.I.T. prog

ARE YOU READY TO GET F.I.T. & HEALTHY? 2

3

How will Emily Skye F.I.T.

get you there?

My new Emily Skye F.I.T. program works by combining:

1. The Emily Skye F.I.T. training method – all new unique workouts and unique
movements designed especially with the needs of women in mind.

2. Advanced ‘back to basics’ nutrition strategies that allow you to satisfy

your sweet tooth without compromising results.

ters
- Meat Ea

F.I.T.
Chia
Pudding

PHASE 1
SERVES 1

INGREDIENTS

• 15g (0.5 oz.) chia seeds

• 1/2 cup (120 ml/4 fl. oz.)
unsweetened almond
milk (option:
unsweetened vanilla
almond milk)
• 30g (1.1 oz.) protein
powder (whey, or vegan
friendly), flavour of
choice

Optional
• Stevia, to sweeten
• 1/2 tbsp. raw cacao, to
enhance chocolate
flavour
• 1 tsp. organic vanilla
extract, to enhance
vanilla flavour

To serve
• Cinnamon
• 10 almonds
• 1/2 cup (75g/2.6 oz.)
fresh or frozen berries

DIRECTIONS

Mix the ingredients

together in a smaller bowl
or container. Stir until
well combined and store
covered in the fridge for
at least 20 minutes (can
be left to set overnight).
Serve with almonds,
berries and sprinkle with
cinnamon.

NOTES: You can store chia

pudding in the fridge for
2-3 days, so it is perfect to
make ahead to save time
in the morning.

1 35 19

The recommended meals for the 4 weeks are mostly made up of For complete exercise instructions go to
the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural www.emilyskye.com/members/login
garnishes. These foods provide a steady flow of nutrients that help
boost your metabolism and release stored body fat so it can be burnt
off as fuel. These are the foods and meals that I recommend and that
get the best results for me. You may feel hungry or have low energy
for the first few days - this is normal. Your body is adjusting to burning
off stored body fat as energy. You might be wondering why my
program is about ‘back to basics’. The reason I recommend these foods Quads MEAT BREAKFAST SNACK LUNCH SNACK DINNER

is because they are in their cleanest and simplest form. Eliminating

Day 19 F.I.T. Chia Pudding Coconut Crusted Turkey Kerala Green Fish F.I.T. Mini Omelettes Beef Rissoles with
additives (i.e. sauces or manufactured/processed products) is one Patties with Yoghurt Dip Curry with Steamed Sweet Potato Mash and
of the best things you can do for yourself nutritionally. Vegetables Steamed Green Beans

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

r foot Day 19 Black Bean and Lentil F.I.T. Protein Muffins Palak Tempeh in Spinach F.I.T. Mini Omelettes with Crispy Cajun Chickpea

General Guidelines Hold you r leg

& push you you
Salad (vegan) and 1 Protein
Shake
Curry with Brown Rice 1/4 Avocado Cakes with Vegan
Guacamole

Buy Organic! Try to buy organic food whenever possible. It si worth spending extra back untiletch VEGAN BREAKFAST SNACK LUNCH SNACK DINNER
money on organic - here’s is why: Toxins are terrible for you. They are found in many mass fee l it str
produced foods and can mess up your endocrine system and metabolism, increasing your through . Day 19 F.I.T. Chia Pudding Black Bean and Lentil Palak Tempeh in Spinach F.I.T. Protein Muffins Crispy Cajun Chickpea
body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS your quad Salad Curry with Brown Rice (vegan) Cakes with Vegan
Guacamole
and heart disease.

Vegetables
Vegetables provide vital nutrients to our bodies. They are very nutrient
dense with a minimal amount of calories. Vegetables are important to
include in your diet for anyone trying to lose body fat. Vegetables offer a
high fibre content, which will aid in keeping you regular and help you to ‘fill
up for less’. Vegetables are fat free and cholesterol free. Organic varieties CORE BASED HOME/GYM
are grown with no pesticides or additives. This makes them even healthier. WORKOUT - BEGINNER &
Try to eat a variety of different colored vegetables. The pigment in the skin
are rich sources of disease-fighting antioxidants, helping to protect cells
ADVANCED
from damage that can lead to cancer and heart disease.
Equipment required: Mat, kettlebell.
Fruits and Berries
Fruits, like vegetables, are full of essential fibre and nutrients. They are While
slightly higher in sugar (fructose) than vegetables but, when consumed in
moderation, can provide the body with vital minerals and vitamins. Fruit Hips / Quads keeping your
body upright put
• V sit-ups x 15 reps x 3 sets
- Only 30 secs rest between sets here
• Push-ups x 10 – slow tempo
consumption can help prevent colon cancer, diabetes, high cholesterol, high one knee out in front (5 secs down, 5 secs up)
blood pressure, constipation, and help to aid metabolism and weight loss. & push your hips - Drop to modified push-ups if necessary
forward until you - Repeat x 4 sets
Nuts feel
it stretch through • Superman hold
Put very simply, nuts are a healthy source of protein and good fats. Walnuts your hip & quad - 10 secs hold, 10 secs rest
and almonds in particular (unsalted) are a great source of healthy fats,
- Repeat x 6 sets
antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great
• Kettlebell sumo deadlift
for skin, hair, teeth and nail health. They can lower cholesterol and are a
- 8 reps x 4 sets
perfect ‘pick me up’.
• Wide knee sit-ups
- 20 reps x 3 sets
Meat and Fish • Cool down and stretch
Meat and fish are a source of complete protein and good fats essential
for brain and organ function. Protein is an important part of any sort of
nutritional plan as our bodies thrive on it. Our muscles are created from
it and our skin, nails, hair and teeth reap the benefits from it. Protein is STRETCHING SESSION.
also crucial for energy stores and helps to ensure our bodies can work at
optimum efficiency. Protein makes up approximately 16% of the body’s Complete a comprehensive 30 minute full body
total weight. Our bodies do not have the ability to produce all protein by stretching session.
themselves so we must obtain it from food sources like meat and fish.

25 106

136

ARE YOU READY TO GET F.I.T. & HEALTHY? 3

4

What people are saying

about the F.I.T. program...

In a recent survey the positive response was overwhelming.

Please read what these happy customers think about the F.I.T. program.

I’ve already lost 5lbs and I’m only on day 11. The food tastes good and
the exercises are not too difficult to perform. I’m very happy so far
and am excited for the 2nd phase.

Recipes are yummy and the program is very

detailed. I also like how it has 3 phases and
continues the program after 4 weeks.

I have never EVER seen a diet and workout

plan that is not only simple but immediately
effective in producing results - I am amazed
at how well my body is responding to
everything!

I really enjoy that there are workouts and a meal plan

I love the fact that you
provide detailed information
(i.e. videos and descriptions)
and the option for home or
gym workout. It is portable
and very accessible.
included in your F.I.T. Plan. I think it is awesome! I also like
that there are meat, veggie and vegan meal plans. It was all
for a very decent price too. I think the value far exceeds the
price I paid for the plan and I am already seeing results only
after just completing week 1. I am very happy with this plan.

The four week plans make success

feel more achievable. It’s not so
daunting as a 12 week program and
the food is so much better than
All the information included is wonderful, other programs I have tried.
I also like that you’re doing it in phases as
well so you switch it up and our bodies
don’t get used to the same thing over
and over again, which, is a problem I’ve
had before with other programs.

ARE YOU READY TO GET F.I.T. & HEALTHY? 4

5

What’s included in the full Emily Skye F.I.T. program?

• A complete 4-week meal & exercise plan

• Exercise video tutorials
• Motivational videos
• Recipes for meat eaters, vegetarians and vegans
• Weekly itemised shopping lists
• Supplement guide
• Online support forum

F.I.T. Chia Pudding MEAL PLANS - Meat Eaters

an/ Vegan SERVES 1

- Vegetari INGREDIENTS WEEK 1 BREAKFAST SNACK LUNCH SNACK DINNER

• 15g (0.5 oz.) chia seeds

DAY 1 F.I.T. Chia Pudding 2 Hard-boiled Eggs Smoked Salmon with Yoghurt and Berry Spinach and
• 1/2 cup (120 ml/4 fl. oz.) unsweetened and Vegetable Sticks Mixed Salad Delight Mushroom Frittata
almond milk (option: unsweetened with Carrot and Kale
vanilla almond milk) Salad
• 30g (1.1 oz.) protein powder (whey,
or vegan friendly), flavour of choice DAY 2 F.I.T. Quinoa 1 serve F.I.T. Mini Spinach and 2 Hard-boiled Eggs Coconut Crusted
Porridge Omelettes Mushroom Frittata and Vegetable Sticks Turkey Patties with
with Carrot and Kale Red Cabbage and
Optional Salad Apple Slaw
• Stevia, to sweeten
• 1/2 tbsp. raw cacao, to enhance DAY 3 Protein Smoothie 1 serve F.I.T. Mini Coconut Crusted 10 Almonds and 1 Coriander & Lime
chocolate flavour Omelettes Turkey Patties with Apple Prawns with
• 1 tsp. organic vanilla extract, Red Cabbage and Cucumber & Avocado
Apple Slaw Salad and Brown Rice
to enhance vanilla flavour
DAY 4 F.I.T. Quinoa Porridge 1 serve F.I.T. Mini Coriander and Coconut Crusted Kerala Green Fish
To serve Omelettes Lime Prawns with Turkey Patties with Curry with Brown Rice
• Cinnamon Cucumber and Yoghurt Dip
ping • 10 almonds Avocado Salad
the 4 weeks of shop
I have broken upit simple!
• 1/2 cup (75g/2.6 oz.) fresh
DAY 5 F.I.T. Chia Pudding Coconut Crusted Kerala Green Fish 1 serve F.I.T. Mini Beef Rissoles with
or frozen berries
for you to make
Turkey Patties with Curry with Steamed Omelettes Sweet Potato Mash
Yoghurt Dip Vegetables and Steamed Green
hing you need for DIRECTIONS Beans
list it tells you everyt
• In each shopping go to the grocery
shop
You will need to Mix the ingredients together in a smaller DAY 6 F.I.T. Breakfast Burrito Protein Smoothie Beef Rissoles and Yoghurt and Berry Chilli and Lime
the entire week. some of the food
of times a week for
Sweet Potato Mash Delight Chicken with Thai
bowl. Stir until well combined and store
at least a couple and berries as they
are best covered in the fridge for at least 20 minutes
and Steamed Green Greens

green vegeta bles Beans

such as (can be left to set overnight). Serve with
fresh. almonds and berries and sprinkle with DAY 7 F.I.T. Beef Rissoles with Chilli and Lime Protein Smoothie Sundried Tomato,
when cinnamon. Pancakes Ajvar Relish Chicken with Thai Mushroom, Spinach
Greens and Chicken Quiche
Plan ahead!
in bulk if you like
and freeze it
F.I.T. Quinoa Porridge NOTES: You can store chia pudding in the
fridge for 2-3 days, so it is perfect to make
ahead to save time in the morning.
• You can buy meat
until you need it. unless specified.
SERVES 1
and vegetables fresh whole
• Buy all your fruits on the shopping list will last the INGREDIENTS
• Some of the things more when it says
not need to buy WEEK 2 BREAKFAST SNACK SNACK DINNER
4 weeks so you may ing list. Ensure you check your • 1/2 cup (120 ml/4 fl. oz.) unsweetened almond milk LUNCH
that item on the
shopp
you head to the shops. (option: unsweetened vanilla almond milk)
DAY 8 Sundried Tomato,
freezer before • 1/4 cup (30g/1.1 oz.) quinoa seeds (option: quinoa flakes) 1 serve F.I.T. Mini F.I.T. Pancakes F.I.T. Chocolate Protein Hot Fish Cakes with
pantry, fridge and spices, sweet potato
es, • 1/2 cup (120 ml/4 fl. oz.) water Omelettes with 1/4 Mushroom, Spinach Balls and 30 Almonds Thai Greens and
your food such as Avocado and Chicken Quiche Brown Rice
• Keep track of ut oil etc. • 1/2 tbsp. ground flaxseed (linseed)
cottage cheese, cocon
onions, yoghurt, • 1/2 tsp. cinnamon
DAY 9
d. • 20g (0.7 oz.) protein powder (whey, or vegan friendly), flavour of choice Chocolate Protein 1 serve F.I.T. Mini Hot Fish Cakes with Sundried Tomato, Turkey Zucchini
Only buy as neede Pudding with 10 Omeletteswith 1/4 Thai Greens and Mushroom, Spinach Patties with Quick
Almonds Avocado Brown Rice and Chicken Quiche Tomato Sauce and
Optional
Brown Rice
• Stevia, to sweeten, optional
• 1/2 tbsp. raw cacao, to enhance chocolate flavour DAY 10 Sundried Tomato, Hot Fish Cakes with Turkey Zucchini F.I.T. Chocolate Protein Palak Tempeh in
• 1 tsp. organic vanilla extract, to enhance vanilla flavour Mushroom, Spinach Yoghurt Dip Patties with Quick Balls and 30 Almonds Spinach Curry with
and Chicken Quiche Tomato Sauce and Brown Rice
To serve Steamed Vegetables
• 1/2 cup (75g/2.6 oz.) fresh or frozen berries
DAY 11 1 serve F.I.T. Mini F.I.T. Chocolate Protein Palak Tempeh in Hot Fish Cakes with Moroccan Chicken
Omelettes with Balls and 10 Almonds Spinach Curry with Yoghurt Dip and 1/4 with Zucchini Noodles
DIRECTIONS Vegetables and 1/4 Brown Rice Avocado and Avocado Cream
Avocado Sauce
Wash quinoa seeds well under cold water in a fine mesh strainer, gently rubbing
the seeds together with your hands. To ensure saponins (gives a bitter taste) have DAY 12 Chocolate Protein Turkey Zucchini Moroccan Chicken 30 Almonds Pork and Apple
Pudding Patties with Quick with Zucchini Noodles and 1 Apple Patties with Red
been removed, taste a few seeds. If the seeds still taste bitter, continue to rinse. Tomato Sauce and Avocado Cream Cabbage and Apple
When rinsed add the seeds and water to a saucepan. Bring to a boil, reduce to Sauce Slaw
simmer and cover. After about 10 minutes, add the almond milk, ground flaxseed,
cinnamon and vanilla extract and stir. Cook for another 5 minutes, or until creamy. DAY 13 F.I.T. Chocolate Protein Pork and Apple Turkey Zucchini F.I.T. Moussaka with
Remove from stove. Add the protein powder and mix until well combined. Let rest Folded Omelette with Balls and 10 Almonds Patties with Red Patties with Quick Salad
Sprouts Cabbage and Apple Tomato Sauce
for 5 minutes. Place the porridge in a bowl. Top with berries and serve. Slaw

NOTES: By adding the protein powder to the quinoa porridge you will enhance DAY 14 F.I.T. Pancakes Pork and Apple F.I.T. Moussaka with 30 Almonds and 1 F.I.T. Pepper Steak
the protein content of the breakfast. As quinoa already contains some protein, Patties with 1/4 Salad Apple Stir-Fry with Brown
only a smaller quantity is required. Make sure you measure. Quinoa flakes are a Avocado Rice
great time saving product, as they will only take about 3 minutes to cook. If using
flakes ensure you half the amount of liquid used.

40
29
76

Herbs and Spices

• 1 bunch fresh chives
• 1 bunch fresh coriander Flavours/Salts/Dressings Supplements are not compulsory, but can play a huge role in helping you achieve your results faster.
• Tumeric I believe in getting my nutrients and protein from food sources, but a lot of people choose to take
• Chana masala (option: garam masala) Try to avoid to adding too much flavour to your salad. Instead use a maximum
• Aamchoor of 1 tbsp. coconut oil drizzled over your salad, or squeeze half a lemon or lime supplements to fill any gaps they may have in their nutrition. The following are the recommended
• Piri piri over it, add pepper or mix balsamic vinegar (non-sweetened) with olive oil to supplements (should you choose to take any) and the best times to take them.
• Mustard seeds use as a dressing. You can add flavour to your meals by using a little herbal
salt such as Herbamare, Mrs. Dash, herbs, spices, pepper and pink Himalayan • As a precaution, ensure you check with your GP before commencing supplement usage.
Oils and Dressings salt. Do not over do it, as too much salt isn’t good for you. Also check the • Make sure you follow the instructions on the supplement packaging.
contents to ensure there is no added sugar. • Never take more than the recommended daily dosage of each supplement.
• 1 bottle extra virgin olive oil
• 1 bottle extra virgin coconut oil
I love freezing a lemon and or lime and grating over food to add flavour – it’s Supplements should only be used to “supplement” and assist you, they are not to be used to
Dairy and Dairy Alternatives very tasty! Try it on your salad or meat! replace a healthy and balanced diet.

Please note that some of the • 8 cups (2 L/70 fl. oz.) almond milk, Meal Timing
recipes give you the option to unsweetened (plain and/or vanilla)
You will notice that the meal plan has five separate meals/snacks throughout L-Carnitine
chose your favourite salad greens the day. Everyone’s schedules vary. As such you need to make sure you break Naturally produced in your body. It helps your body burn fat as energy. L-carnitine has also been
and vegetables, or breakfast Miscellaneous shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to
your meals and snacks up evenly throughout the day. For example; if you get
nutrient boosters. This might alter • 1 small package Açaí powder up at 6am to do your morning cardio your breakfast meal can be consumed take when you are dieting. It will not only help your body burn stored fat, but it will increase your
the quantity you might need for • 200g (7.1 oz.) tomato paste before or after training – whichever you prefer. If you plan on having lunch aerobic capacity.
the week. You might also have • 200 ml (7 fl. oz.) vegetable stock at midday you need to plan to have your snack around 10am. You should be When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even
some leftover ingredients in the • 1 bottle apple cider vinegar
eating about every 2-3 hours! on rest days.
fridge or freezer from previous • 1 container jalapeño, pickled
weeks. Ensure you take a look in I recommend having one of your meals around the time that you do your Organic Raw Protein
your pantry, fridge and freezer afternoon training session. Eat at least an hour before or as soon as you can Regarded as the ‘building blocks’ of muscle, used by athletes and fitness enthusiasts to help with
before you go shopping. after training (within 40 minutes). If you train at 2pm then eating your snack muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more
after it would be a good idea. Training before dinner is ideal. If you choose to muscle you have the more fat you burn!
Fruit and Vegetables include protein shakes in this plan then I recommend having a shake straight When to take: Your protein powder should assist you reaching your protein requirement and can
after your training session. Take your shaker with you with your protein thus be used as is or as part of a recipe on a daily basis.
• 1 avocado
• 600g berries, fresh or frozen, your choice powder in it so it’s all ready to go. It’s important to plan ahead to create a
• 150g (5.3 oz.) frozen blueberries routine. This will help you ensure success with following the diet guide.
• 1-2 bananas
• 100g (3.5 oz.) baby spinach
• 1/2 head cauliflower
Cook Big
• 4 capsicums (bell pepper) Some of the recipes provide a larger amount of serves so that you can put in
• 1/4 head celery the fridge for use over the next day or two or for you to freeze for later use.
• 1/2 pumpkin
• 1 bunch kale Drinks
• 120g (4.2 oz.) mung bean sprouts
In addition to water, some other drinks are allowed. These being green tea,
• 5-6 onions (red or brown)
• 100g (3.5 oz.) mushrooms herbal tea, fennel tea, mint tea, white tea, water with lemon and up to 2 long
• 11-12 large tomatoes black coffees per day. Stay away from any drinks that contain sugar, artificial
• 1 large ginger, fresh sweeteners, colours or preservatives. Always check the ingredients!
• 2-3 heads garlic, fresh
• 1 jalapeño
I recommend drinking warm water with half a squeezed lemon every morning
before you eat and workout – It aids your digestive system,
Nuts, Seeds, Grains,
cleanses your system, boosts your immune system, balances
Legumes and Flours
pH levels, clears your skin, energizes you, aids in weight
• 100g (3.5 oz.) almonds, natural loss and much more! You can also add 1-2 teaspoons
• 400g (14.1 oz.) tempeh apple cider vinegar and some grated ginger.
• 150g (5.3 oz.) tinned organic
chickpeas (garbanzo beans)
• 1 package buckwheat
• 420g (14.8 oz.) tinned organic kidney beans
• 150g (5.3 oz.) cashew nuts, natural
• 1 container tahini

75
27

ARE YOU READY TO GET F.I.T. & HEALTHY?

82

5
6

Emily Skye F.I.T. training method

The Emily Skye F.I.T. training method aims to supercharge your metabolism by
incorporating resistance training and HIIT circuits. Phase 1 focuses on whole body
definition with workouts for at-home, the gym, for beginners or more advanced trainers.

You will also get access to instructional videos of every exercise in the F.I.T program,
including warm-ups.

Forearms / Wrists

Hold
5-10 se
each st cs
re
Performtch.
times. 3

ARE YOU READY TO GET F.I.T. & HEALTHY? 6

7

BREAKFAST SNACK LUNCH SNACK DINNER

MEAT F.I.T. Pancakes F.I.T. Chocolate Spinach and Kale, Banana, Coconut Crusted
Protein Balls Mushroom Frittata Chia Smoothie Turkey Patties with
with Carrot and Red Cabbage and
Kale Salad Apple Slaw

VEGETARIAN F.I.T. Pancakes F.I.T. Chocolate Spinach and Kale, Banana, Thai Pumpkin and
Protein Balls Mushroom Frittata Chia Smoothie Tempeh Curry with
with Carrot and Brown Rice
Kale Salad

VEGAN F.I.T. Pancakes F.I.T. Chocolate Vegan Chilli with Kale, Banana, Thai Pumpkin and
(vegan) Protein Balls Vegan Sour Cream Chia Smoothie Tempeh Curry with
Brown Rice

ARE YOU READY TO GET F.I.T. & HEALTHY? 7

 Day 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes Coriander and Lime Coconut Crusted Turkey Kerala Green Fish Curry
Prawns with Cucumber Patties with Yoghurt Dip with Brown Rice

8 and Avocado Salad

VEGETARIAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes with Black Bean and Lentil F.I.T. Protein Muffins Palak Tempeh in Spinach
1/4 Avocado Salad (vegan) with 1 Protein Curry with Brown Rice
Shake

VEGAN BREAKFAST SNACK LUNCH SNACK DINNER

Day 4 F.I.T. Chia Pudding Vegetable Sticks with Black Bean and Lentil F.I.T. Protein Muffins Palak Tempeh in Spinach
Ajvar Relish and 30 Salad (vegan) and 1 Protein Curry with Brown Rice
Almonds Shake

REST DAY

WARM-UP ONE
EQUIPMENT REQUIRED: 2 CONES
Set up 2 cones 10-15m apart. Complete each
exercise from one cone to the other, then slowly
jog back. Repeat x 3 sets of each exercise.
• High knees
• Bum kicks (boots to glutes)
• Walking lunges
• Side to side left
• Side to side right
• Running backwards
• Jumping skips
• Broad jumps 119

UPPER BODY HOME/BEGINNER WORKOUT UPPER BODY GYM/ADVANCED WORKOUT

Equipment required: Heavy dumbbells, Equipment required: Barbell, lat pulldown
light dumbbells, bench, mat. machine, bench, seated row machine, mat.
Warm-up: Use one of the seven warm-ups Warm-up: Use one of the warm-ups
recommended as preferred. recommended as preferred.
Workout instructions: Complete one set Workout instructions: Complete one set of
of exercise A1, then one set of A2, then go back exercise A1, then one set of A2, then go back to
to A1 and complete the required number of sets. A1 and complete the required number of sets.
Continue with B and C. Continue with B and C.
• A1 – Dumbbell (heavy) bench press x 12 • A1 – Bench press x 12
• A2 – Dumbbell (light) standing bent over rows x • A2 – Wide grip lat pulldowns x 12
12 – 1 x warm-up set of each with empty bar
– 1 x warm-up set of each with light dumbbells (A1) and light weights (A2)
(A1) and no weights (A2) – 60 secs rest between sets
– 60 secs rest between sets – Repeat x 3 sets, (not inc. warm-up set)
– Repeat x 3 sets, (not including warm-up set) • B1 – Seated barbell military press x 12
• B1 – Seated dumbbell (heavy) military press x 12 • B2 – Close grip seated row x 12
• B2 – Dumbbell (heavy) kneeling rows – 60 secs rest between sets
x 12 each arm – Repeat x 3 sets
– 60 secs rest between set • C1 – Push-ups x 10
– Repeat x 3 sets • C2 – Air squats x 15
• C1 – Push-ups x 10 • C3 – 60 sec plank
• C2 – Air squats x 15 – No rest between exercises
• C3 – 60 sec plank – Rest 60 secs after C3, then repeat x 3 sets
– No rest between exercises • Cool down and stretch
– Rest 60 secs after C3, then repeat x 3 sets
• Cool down and stretch

ARE YOU READY TO GET F.I.T. & HEALTHY? 8

9

F.I.T. Pancakes
SERVES 2

INGREDIENTS
• 1/4 cup (22.5g/0.8 oz.) coconut flour
• 3/4 cup (85g/3 oz.) protein powder (whey, or vegan friendly), vanilla
• 1 whole egg
• 2 egg whites
• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk,
(option: unsweetened vanilla almond milk)
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
• Dash of pink Himalayan salt

Toppings (optional)
• 1/2 cup (75g/2.6 oz.) fresh or frozen berries or 50g (1.8 oz.) banana
• Cinnamon
• 2 tbsp. plain Greek yoghurt
• Stevia

DIRECTIONS
Preheat a non-stick pan over low heat. Mix all dry ingredients, then add your
wet and whisk until thoroughly combined. Pour batter onto prepared pan and
cook until golden brown, flipping halfway. Place a serve of pancakes on a plate
and top with berries, Greek yoghurt or your favourite topping. Just ensure it is
compliant with the program.

NOTES: The recipe is for two serves so you can easily store one serve in the
fridge to use the next day or have as a quick snack. If you like fluffy pancakes
like I do (see image) you can add 2 teaspoons baking powder in the dry mixture.

F.I.T. Pancakes (Vegan)

SERVES 2

INGREDIENTS
• 100g (3.5 oz.) banana
• 1 tsp. organic vanilla extract
• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk
(option: unsweetened vanilla almond milk)
• 1 cup (100g/3.5 oz.) almond flour (option: 1/2-3/4 cup (60-85g/2.1-3 oz.)
coconut flour)
• 40g (1.4 oz.) protein powder (vegan friendly), vanilla
• 2 tsp. baking powder
• 1/4 tsp. cinnamon
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil

Toppings (Optional)
• 1/2 cup (75g/2.6 oz.)
fresh or frozen berries
• Cinnamon
• Stevia

DIRECTIONS
Whisk together almond milk, mashed banana and vanilla extract. Set aside. In a
separate bowl, mix remaining dry ingredients. Incorporate the dry ingredients
into the wet and mix until combined. Add more almond milk if batter appears
too thick. Melt coconut oil in a non-stick pan over medium heat. Pour batter
onto prepared pan and cook until golden brown, flipping halfway. Place a serve
of pancakes on a plate and top with berries or your favourite topping. Just
ensure it is compliant with the program.

NOTES: The recipe is for two serves so you can easily store one serve in the
fridge for use the next day or have as a quick snack.

ARE YOU READY TO GET F.I.T. & HEALTHY? 9

10

Spinach and Mushroom Frittata

SERVES 2

INGREDIENTS
• 2 whole eggs, beaten and seasoned
• 4 egg whites, beaten and seasoned
with the whole egg
• 2 cups (60g/2.1 oz.) baby spinach
• 200g (7.1 oz.) mushrooms, sliced
• 60g (2.1 oz.) feta cheese
• 1/2 onion, thinly sliced
• 1 clove garlic, finely chopped
• 3 tbsp. (45 ml/1.5 fl. oz.) extra virgin
coconut oil
• Pinch of turmeric
• 1 sprig flat leaf parsley, stems removed
and finely chopped
• 1 sprig oregano, stems removed and finely
chopped (option: rosemary or thyme)

DIRECTIONS
Preheat the oven to 190°C (375°F). Meanwhile, add 2 tablespoons of oil to a small sauté
pan and place over medium heat. Once the oil is hot add the mushrooms and cook
for a few minutes until they start to brown. Add the onions and cook for another few
minutes until the onions start to brown. Add the garlic and cook for another minute
before adding the spinach. Cook until the spinach starts to wilt. Season with salt and
pepper and then remove from heat. Place another sauté pan over low to medium heat.
Add some oil and heat up. Whilst pan is heating up, whisk egg and egg whites in a
bowl together with the turmeric. Set aside. Add the wilted spinach to the second sauté
pan and then add the egg mixture. Cook the frittata on the stove for a few minutes, or
until it starts to set. Whilst the frittata is cooking, mix half the fresh herbs with the feta
cheese in a bowl. Once the frittata begin to set, sprinkle the cheese and herb mix on
top. Place the pan into the oven and let cook for about 12-15 minutes, until the centre is
firm. Remove the frittata from the oven. Remove the frittata from the pan and place on
a chopping board. Slice up and serve with the carrot and kale salad.

Carrot and Kale Salad

SERVES 2

INGREDIENTS
• 2 wedges or slices lemon
• 1 dash black pepper
• 2 dash pink Himalayan salt
• 1 tbsp. (15 ml/0.5 fl. oz.)
(0.4 oz.) extra virgin olive oil
• 1 1/2 cup (180g/6.3 oz.)
kale, chopped
• Pecan nuts, chopped
• 2 small carrots, shredded

DIRECTIONS
Cut the kale along the rib, discarding the thick stem from the middle. Chop the
kale small, like shredded lettuce. Add it to a bowl with olive oil, salt and pepper
and fresh lemon juice. Use your hands to ‘massage’ the dressing into the kale.
This will help make the kale a little more palatable. Shred in the carrots and toss
again. Top the salad with chopped pecans and serve with a slice of the frittata.

NOTES: Kale can be replaced with spinach, sweet potato greens, dandelion
greens, chard, cabbage, beet greens or radish greens.

ARE YOU READY TO GET F.I.T. & HEALTHY? 10

11

Coconut Crusted Turkey Patties

SERVES 2

INGREDIENTS
• 500g (1 lbs. 1.6 oz.) lean turkey mince
(option: lean chicken)
• 1 egg yolk
• 1 tsp. onion powder
• 1/4 tsp. garlic powder
• 1/4 tsp. chilli powder, optional
• 1 tbsp. mixed dried herbs
• 1/4 cup (30g/1.1 oz.) + 1/2 cup (60g/2.1 oz.) almond
flour (or preferred gluten free flour)
• 1/2 cup (50g/1.8 oz.) unsweetened desiccated coconut
• 1/2 cup (120 ml/4 fl. oz.) extra virgin coconut oil
• Pink Himalayan salt
• Black pepper

DIRECTIONS
Preheat oven to 180°C (350°F). In bowl combine 1/4 cup flour, 1/2 cup desiccated
coconut and salt and pepper, mix to combine. In separate bowl combine the ground
turkey, 1/2 cup flour, egg yolk and spices. Mix well until everything is incorporated. In
sauté pan, melt coconut oil on medium heat. Form patties with the turkey mixture
then coat with the coconut and almond mixture. Repeat with remaining turkey. You
should make about 4 larger patties or 8 smaller. Place patties into heated coconut
oil and cook on each side for about 7-10 minutes. Discard of the excess coconut oil
once cool. Transfer patties to a parchment lined bake pan and place in oven for 5-10
minutes to allow turkey to cook through. Serve with the red cabbage and apple slaw
(recipe below).

NOTES: The patties can be kept in the fridge for convenient snacks or in the
freezer for later use.

Red Cabbage and Apple Slaw

SERVES 2

INGREDIENTS
• 1/4 head red cabbage, finely shredded
• 1/2 onion, thinly sliced
• 1 rib celery, sliced
• 1 small carrot, shredded
• 1 medium green apple (optional) chopped or finely sliced
• 50g (1.8 oz.) feta cheese, crumbled
• 25g (0.9 oz.) natural walnuts

Dressing
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil
• 1 1/4 tbsp. (20 ml/0.7 fl. oz.) lemon juice
• Stevia
• Pink Himalayan salt, to taste
• Black pepper, to taste
• 1 small clove garlic, minced
• 1/4 tsp. dried oregano

DIRECTIONS
Once the vegetables have been prepared place them in a large serving
bowl. Add the feta cheese and then scatter over the walnuts. Prepare the
dressing by whisking together oil, lemon juice, stevia, oregano, garlic and
salt and pepper until fully combined. Add additional stevia or lemon to
taste. Pour dressing over salad, mix and enjoy!

ARE YOU READY TO GET F.I.T. & HEALTHY? 11

12

Vegan Chilli with Vegan Sour Cream

SERVES 6

INGREDIENTS
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil
• 1 medium onion, diced
• 2 large cloves garlic, minced
• 1 jalapeños, seeded (if desired) and diced
• 1 celery stalk, diced
• 1/2 large red capsicum (bell pepper), seeded and diced
• 2-3 large tomatoes, diced
• 1/2 cup (180 ml/4 fl. oz.) vegetable broth
• 3 tbsp. organic tomato paste
• 420g (14.8 oz.) tinned organic kidney beans
• 1/4 tsp. chilli powder, add more for more heat
• 1 tbsp. ground cumin
• 1/2 tsp. dried oregano
• 1/2 tsp. pink Himalayan salt, or to taste
• 1/4 tsp. hot sauce, add more for more heat

TOPPINGS
• Homemade vegan sour cream
• Chopped onions
• Fresh coriander (cilantro)

DIRECTIONS
Add some oil to a pot and heat up over medium heat. Once the oil is hot, add onion and
garlic and sauté until soft and translucent. Season with salt and stir. Add the jalapeños,
celery, and capsicum and sauté for another few minutes until the vegetables have
softened. Add the tomatoes, broth, and tomato paste and stir well. Add more water if
needed. Increase heat to medium-high. Add the beans, cumin, oregano, salt, chilli powder
and hot sauce and let the mixture simmer until it thickens and liquid is reduced. Serve
with homemade vegan sour cream, chopped onion, and some fresh coriander leaves.

Thai Pumpkin and Tempeh Curry

SERVES 3

INGREDIENTS
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
• 150g (5.3 oz.) tempeh, diced
• 1 large onion, cut into chunks
• 1/4 bunch of fresh coriander (cilantro), chopped
• 300g (10.6 oz.) pumpkin, cut into smaller pieces
• 2 tbsp. vegan green curry paste, gluten free, or to taste
• 1 tbsp. of gluten free tamarind paste
• 3/4 cup (180 ml/6 fl. oz.) light coconut milk
• 3/4 cup (180 ml/6 fl. oz.) vegetable stock
• 1 tbsp. coconut nectar
• 100g (3.5 oz.) choy sum stems (options: green beans (string/snap beans))
• 1 kaffir lime leaf
• 1/2 bunch fresh coriander (cilantro) leaves, roughly chopped
• 1 lemon, cut into generous wedges.

DIRECTIONS
Heat half of the oil in a large skillet over medium-high heat. Once oil is hot add the
tempeh and sprinkle with coriander. Sauté until the tempeh is nicely browned on most
sides. Make sure to stir frequently. Once done, transfer the tempeh to a plate and set
aside. Heat the remaining oil in the same skillet. Sauté the onions in the skillet until they
begin to brown. Add coriander and sauté for another few minutes. Add the pumpkin
in pan, toss and coat with onion, then add the curry paste and cook for another few
minutes. Stir often. Add the tamarind paste, coconut milk, stock, coconut nectar, kaffir
lime leaf and tempeh. Let it simmer uncovered until pumpkin is almost tender. Add
choy sum stems and simmer to thicken sauce. Once nearly done garnish generously
with chopped coriander. For dinner serve with brown rice and lemon wedges.

NOTES: Bring the other two serves for lunch

over the next two days.

ARE YOU READY TO GET F.I.T. & HEALTHY? 12

13

Kale, Banana, Chia Smoothie

SERVES 1

INGREDIENTS
• 3/4 cup (180 ml/6 fl. oz.)
unsweetened vanilla almond milk
• 30g (1.1 oz.) protein powder
(whey, or vegan friendly), vanilla
• 1 tbsp. flaxseeds (linseeds)
(or seeds of your choice)
• 1/2 ripe banana
• 1/2 tbsp. chia seeds
• 3/4 cup (85g/3 oz.) baby kale (or spinach)
• 1 cup ice

DIRECTIONS
Combine all the ingredients in the blender
and blend until smooth.

F.I.T. Chocolate Protein Balls

SERVES 8

INGREDIENTS
• 1 tsp. cinnamon
• Water, as required
• 450g (15.8 oz.) pumpkin, steamed
• 8 tbsp. coconut flour
• 120g (4.2 oz.) pea protein, vanilla
• 3/4 cup dried dates, soaked in water for 20 minutes
• 1 cup raw almonds
• 4 tbsp. raw cacao powder
• Stevia, optional

DIRECTIONS
Place all dry ingredients in a food processor and mix until well
combined. Set aside. Steam the pumpkin and then puree together
with the dates until you get a nice smooth consistency. Slowly add
in the dry ingredients and mix together. The mixture should be a bit
sticky, but not wet. If the mixture is too dry, add more water. Once the
mixture is ready roll into 24 balls (each serving equals 3 balls). Freeze
for 20-30 minutes.

NOTES: This is a high fibre and high protein recipe, perfect as a

quick and easy snack to satisfy your sweet tooth.

ARE YOU READY TO GET F.I.T. & HEALTHY? 13

14

Thank you for taking your time to have a Sneak Peek of my new Emily Skye
F.I.T. program, and congratulations for taking the f irst step to change.
I hope you love it as much as these girls do:

I like that it is a comprehensive program that includes

both nutrition & fitness. And that it also focuses on the
inner person, not just outer looks.

Love the workout that changes every time so your

routine is never boring that keeps me motivated.
And I love the meal plan too, full of yummy stuff.
You really feel it is not a diet but a healthy lifestyle,
and that’s my goal. A healthy lifestyle. I’m fed up
with strict diets that work only temporarily; makes
you feel so miserable, and at the end you just gain
more kilos. Love this healthy lifestyle that makes
me feel so good and confident.

The exercises are simple but put together in

an effective straight forward plan producing
real results. I’ve done countless sit ups and
push ups but I didn’t get anywhere. The
support forum is positive and instructional
with real responsive staff chiming in. Emily’s
comments are super encouraging since she
is really engaged making the program real
since she is doing these. Many programs
preach but don’t practice what they’re
promoting. Emily seems real down to earth
and wants to continue to improve and
receive feedback which she incorporates.

ARE YOU READY TO GET F.I.T. & HEALTHY? 14

15
16

Product Disclaimer
NOT FOR RESALE!
This guide is published by Emily Skye Fitness Pty Ltd. All rights reserved. No part of this guide may be
reproduced in any manner whatsoever without written permission from the publisher, except for the
inclusion of brief quotations in a review.

COPYRIGHT
Material in this electronic file is subject to copyright vested in Emily Skye Fitness Pty Ltd and other
parties. You may download, display, print and reproduce this material in an unaltered form only for
personal, non-commercial use associated with individual needs. The copyright owners of this material
have the right to be recognised as the author of the material and the right to have their material remain
unaltered. No material provided in this electronic file may be dealt with in any other way without first
obtaining the permission of the copyright owner of those materials. Apart from any use as permitted
here or under the Copyright Act 1968 (Cth), all other rights are reserved. All digital products, eBooks,
PDF downloads; videos, resource material, videos and online content are subject to copyright performer
and moral rights protection. Each digital product, eBook, PDF download and online content sold is
licensed to a single user only. Customers are not allowed to copy, distribute, share and/ or transfer the
product/s (and/or their associated username/passwords) they purchased to any third party or person.
Fines of up to $10,000 or imprisonment may apply to person/s found to be infringing our copyright
(refer to Part 5 Division 5 of the Copyright Act 1968 (Cth). In some cases, the Emily Skye Fitness Pty Ltd
may encrypt, force password and/or stamp license details (including customer name, address, etc.) on
its digital products to ensure additional safety. Digital Rights Management software or processes may
also be used to track the use and distribution of content to protect our rights.

©2015 Emily Skye Fitness Pty Ltd

www.emilyskye.com

DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are
not intended as medical advice or to replace medical advice given by a doctor or other
healthcare professional. In the case of illness or other medical condition, a doctor or health
professional should be consulted prior to commencing this program and diet. The information,
recommendations and guidelines given relating to exercise and diet are to be used as
guidelines for healthy exercising and eating. It is not intended to be a substitute for medically
prescribed diet or exercise. You are advised to meet with your general health practitioner to
discuss your individual dietary needs and health, particularly before making any significant
changes to your diet as a result of receiving this material.

Emily Skye Fitness Pty Limited and its officers, employees or agents give no warranty and
make no representation that the information, recommendations and guidelines contained
in this guide, and disclaim all liability for any loss, damage, cost or expense incurred by
reason of any person using or relying on this information, recommendations and guidelines
or by reason of any error, omission, defect, or misstatement contained in such information,
recommendations or guidelines.

ARE YOU READY TO GET F.I.T. & HEALTHY? 16