ST R O N G W I T H ST E F

HOME GUIDE
Welcome to the fitty squad, get ready to get Strong.

12 WEEK FULL BODY

AND CORE GUIDE

Written and practiced by Stefanie Williams

@Stef_Fit
CONTENTS PAGE
GETTING TO KNOW ME 2

PURPOSE OF THE PLAN 3

WHY WE SHOULD EXERCISE AND LIFT WEIGHTS 4

SETTING SMART GOALS 6

HOW TO GET UP GO 8

A BRIEF NUTRITION GUIDE 13

ALCOHOL AND HYDRATION 15 - 16

EATING OUT AND FOOD ON THE GO 17 - 18

REST AND RECOVERY 19 - 21

SUPPLEMENTS 22 - 23

HEALTHY DOES NOT ALWAYS MEAN LOW-CALORIE 24 - 26

SHOPPING LIST 27

MY FAVOURITE MEALS 28 - 39

CARDIO (HIIT AND LISS) 41 - 42

FEET PLACEMENT 43

GLUTE ACTIVATION (SWITCH ON THAT BOOTY) 44

EQUIPMENT REQUIRED 45

INTRODUCTION TO THE TRAINING PLAN 46 - 47

12 WEEK TRAINING PLAN 48 - 63

ACTIVE REST DAYS 64

TIPS FOR MUMS AND STUDENTS 65

TIPS TO STAY MOTIVATED 66

STEF’S SECRET TIPS 67

MUSIC PLAYLISTS 68

COMMON QUESTIONS 69 - 70

THANK YOU AND KEEP ME UPDATED! 71

EXERCISE GLOSSARY 72 - 95
(DEMONSTRATION ON MY YOU TUBE – STEFANIE WILLIAMS)

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GETTING TO KNOW ME
!
Hello Fitties
Welcome to the Stef Fit home guide health and fitness programme – Strong with Stef Home
Guide. Firstly, I would like to introduce myself and tell you a bit about my story.
My name is Stefanie Williams, I am self-confessed tomboy born in 1992, I love sport and I have
always been an active person. When I started school, I wasn’t interested in playing with dolls, I
preferred to go outside to kick a ball around or fight with the boys. Even at the age of 5 my
parents called me power legs and I would do impressions of muscle man in my little white pants,
weird I know!

Academia was not my forte at school because of hearing problems and dyslexia, so playing sport
was my escape. I played tennis, netball, athletics and hockey. Once I decided to focus on hockey I
played for the Welsh International team for a number of years and competed in tournaments
across the world. Being out on the pitch was my happy place and I could channel all my energy
into the game. Achieving my goals both personally and as part of a team was an unbeatable
feeling. Sadly, I sustained an injury which prevented me from playing. Suddenly my passion, the
sport that I had spent years learning and grafting was no longer part of my life.

At this time, I stopped doing any sport or exercise which caused my overall wellbeing to suffer. I
trained to become a fully qualified make-up artist but realised that when I wasn’t playing sport, I
didn’t know what to focus on and I felt lost. I had jobs as a nanny, hostess and sales assistant.
However, this did not satisfy me and I felt something was missing. My weight plummeted, I
became anxious about my future, and began suffering from anxiety and panic attacks. 

After this unsettled period, it was time to rediscover my real love for sports. In 2016, I undertook a
personal training course and soon after I felt ready to share my passion and knowledge to all you
Fitties. I found that the most satisfying part of the job was motivating others to reach their goals
and seeing the amazing results.

I started an Instagram account at the end of 2016 as a means to share exercises, tips and tricks
and spread my passion for training. My videos are suitable for people of all different fitness levels
and are an aid to help you get the most out of training. So far, the feedback has been amazing
which in turn motives me.

I really hope that you enjoy the 12 weeks of this programme. Remember that with hard work and
consistency comes results, you can do it Fitties!

Good luck! With love,

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PURPOSE OF THE PLAN

I have designed the 12 week Home Guide to be flexible and without unnecessary restrictions
so that it can be easily incorporated into your everyday life. The plan will help you burn fat
whilst building lean muscle, improve your fitness levels and become stronger and healthier in
body and mind.

The workouts are split up into 2 days lower body, 2 days upper body and 1 day full body per
week with high intensity interval training incorporated. If you follow the plan you will see and
feel a transformation throughout your whole body and “be the best version of yourself” - my
favourite motto.

I share all my top tips, a nutrition guide, my go-to meals, a detailed training plan, music
playlists, a full exercise glossary and You Tube exercise demonstration videos so that you
can get the most out of your workouts. The suggested meals are my personal favourites -
easy to make, delicious and healthy. They are nutritionally balanced to ensure that you are
giving your body what it needs for optimum performance.

Whilst I know some of you prefer to train at home / outdoors this guide will give you the
knowledge and confidence to train in any environment.

The most important factor to the get most out of this plan is consistency. Try to push yourself
because if you stop, the results will stop. Make it part of your lifestyle and you will start to see
your hard work pay off.

It doesn’t get easier, you get stronger!

Go get it!

Work for it!

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WHY WE SHOULD LIFT

WEIGHTS AND EXERCISE

!
Lifting weights and exercising will make you feel strong, confident and empowered. Rather
than putting the emphasis on how you look, tuning into your muscles and their strength gives
you a real buzz. When you are able to lift a heavier weight or do more reps than before it is
very rewarding and drives you forward.

Lifting weights makes your body more efficient at using carbohydrates for energy. This helps
to build muscle as opposed to energy being stored as fat which is key to developing a shapely
and toned body!

1) Increase body confidence 9) Improve sleep

2) Increase energy 10) Enhance mood
3) Accelerate fat loss 11) Reduce stress
4) Gain muscle mass 12) Better blood sugar control
5) Improve muscle tone 13) Improve heart health
6) Increase strength 14) Improve posture & reduce
7)Shape your curves “murves” (muscly curves) back pain
8) Give you that fitness goddess feeling 15) Reduce risk of injury
16) Decrease risk of osteoporosis

Personally, I love lifting weights, it gives me such a boost and makes me feel strong mentally
and physically. As well as adding more interest and variety into a workout, the whole host of
benefits makes them an essential part of any fitness plan. I hope you enjoy doing them as
much as I do!

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Goals

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SETTING
SMART GOALS

It is important to set realistic goals in line with this plan. When thinking about goal setting,
the SMART method is a great way to keep you motivated and on track.

1. Specific – a clear goal e.g.“I will gain 0.5kg of muscle”

2. Measurable – make sure that you can track your progress
3. Attainable – set a goal that is achievable but will also stretch you
4. Relevant – set goals that are tailored to you and your priorities
5. Time-Bound – set a timeline including both short term and long term
goals. In terms of this plan, fortnightly (short term) goals will help
you achieve the long term goal (at the end of the 8 weeks).

Take some time now to write down your goals. Consider whether they are really SMART
goals, it may take a couple of drafts to get them right but this is essential to your success.
Set some goals and go get them!

Example of Short-term goal

Increase the number of press-ups I do by 5 by the end of 2 weeks.

Examples of long-term goals

Increase dumbbell deadlifts by 10kg in the next eight weeks.

!
Please take a picture before and after this 12 week plan, email me at stef-
fit@outlook.com, tag me @stef_fit and #fittysquad. I want to see your progress!

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REMEMBER!
REMEMBER;

- Once you’ve set your goals, be patient and don’t expect changes overnight. Respect
the process.

- Your workouts might not always be as good as you want them to be. This is okay, it
is normal to have off days. You can rectify it the next day by smashing a workout.

- Take every day as it comes, one small change at a time adds up to make a big
difference.

- Overcoming the harder days will make you stronger.

- Focus on the present to be the best you can be today.

- Keep going and don’t give up.

- Work for it! Go get it!

- You are all Fitties!

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HOW TO GET UP AND GO

Motivation is what drives you to achieve something and follow it through. The fact that you
are reading this plan means that you want to improve your health and fitness. Staying
focused on your goal and making that commitment to yourself is the crucial ingredient to
success.

However, it is not about putting a lot of pressure on yourself. When you view a challenge as a
whole it can seem insurmountable and feel overwhelming which in turn can make you
question whether it is possible – the opposite of motivating! Break down the task into bite
size chunks and take it day by day, this approach is more manageable and encouraging.

Making small changes to your daily routine will go a long way to make you feel energised and
positive, giving you the resources to succeed with this fitness plan and better deal with all
other aspects of life. Below are some ideas on how to make positive tweaks to your routine
and help you to get up and go.

Routine
A routine provides structure and discipline to your life – it is the framework by which we live
and go about our daily activities. Habits are born out of repetition so if positive behaviours
become part of our routine, this helps to develop good habits (whilst breaking bad ones).

Having a routine also helps to save time by removing the need for decision making and
associated stress and removes the opportunity for procrastination. This improves your
overall efficiency and frees up time for you to spend doing other things you love! It reduces
the need for will power and determination, since if your goals are built into your daily routine,
you automatically do them rather than having to force yourself. This builds momentum, if you
do something day in day out then it becomes easier to keep going, for example working out
gets easier the more frequently you do it.

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Increased self-confidence is another result of a great routine, when we follow a routine and
stick to it the sense of satisfaction is rewarding, builds self-belief and spurs you on further.
Lastly but not least – a routine helps you to achieve your goals!

Preperation
Preparation and routine go hand in hand. When you know what your day looks like, it makes it
much easier to plan for it. Prepare what you need for the next day before you go to bed. Lay
out your workout clothes so there is no debate in the morning, you simply put them on. Make
breakfast the night before, for example my Overnight Oats is ideal so that in the morning you
are ready to go. Make a nice refreshing drink to keep in the fridge, for example cucumber
water or homemade iced tea, which will encourage you to keep hydrated throughout the day.

Starting the Day Right

If you want to have a productive day, it is important to make a great start. Getting off on the
wrong foot can negatively impact the rest of your day. From the moment you open our eyes
put that positive routine into action.

If you wake up to an alarm then how about waking up to your favourite song. Avoid delaying
getting out of bed and snoozing, make a habit of getting up straight away (or after some light
stretches) and you bypass the feeling of dread and negative thoughts that may creep in
whilst lying there. Start by taking some deep breaths in bed and do some gentle stretches
such as these:

1. Full body stretch: reach your arms over your head, clasp your fingers together and push
your palms facing towards the wall behind. Simultaneously point your toes away from your
arms, keeping your knees straight. Hold the stretch for 5 counts, then exhale and release the
stretch. Repeat 3 times total.

2. Self-hug: to gently stretch the lower back, lye on your back and bend your knees until the
soles of your feet are on the bed. Draw one knee in toward your chest at a time, wrap your
arms around both shins. Relax your head on your pillow and hold for 10 deep breaths.

Then have a refreshing shower, put on some music as you get ready, drink water to re-hydrate
or try adding lemon to hot water. Review your goals for the day and go for it!

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Positive Mental Attitude

Envisage a new you, keep your goal front of mind and reaffirm the reasons why you’re doing
this fitness plan. Imagine how you will feel when you’ve completed it and believe in yourself.
When you feel that your motivation waning, remind yourself that you CAN do it.

Breathe
If you’re feeling overwhelmed during the day, rather than reach for the chocolates or a glass
of wine try an alternative. Take a few deep breaths to centre yourself, take a walk, pick up the
phone to a friend, paint your nails, have a nice shower or bath, read a newspaper or book or
make yourself a nice restoring cup of herbal tea.

Get off the Energy Roller-Coaster

Most of us reach for something sugary when we need an energy boost, do those biscuits
seem to be calling your name during the afternoon slump? Think again before reaching for
the quick fix - fast release carbohydrates such as sugary goods and refined carbohydrates
will have the opposite effect on your energy levels which are bad for you mentally and
physically. They may provide you with a sudden sugar rush but it is short lived. They give a
sharp rise in blood sugar which is closely followed by an energy dip. In turn this may cause
you to reach for the choccy digestives again. Avoid this energy roller-coaster and eat
sustainable, slow burn energy sources - see more about this in the chapter A Brief Guide to
Nutrition.

Before bedtime
Go to bed with the right mind-set, despite whether you have had a good day or not.
Acknowledging that the day has passed and letting go of any negative thoughts and feelings
is important in allowing yourself to move forward and take positive steps. One way is to keep
a gratitude journal, jot down the things that you are thankful for and this will help you to
remember the positive things in your life. Re-focus for tomorrow, perhaps write down some
achievable tasks.

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Sleep
Sleep is fundamental to good energy levels, waking up feeling refreshed and ready to face the
day. Modern life takes its toll on the quality of our sleep – our nervous systems are over
stimulated due to technology. Make an effort not to look at your phone or computer an hour
before bed, instead read a book to help you unwind. Eating a heavy meal close to bedtime
keeps your body awake as it tries to digest thus interfering with a good nights’ sleep. Other
things to avoid before bed include caffeine, alcohol, spicy food, chocolate or sugary snacks.

Workout Environment
Find a comfortable and safe space to workout, whether it be clearing a section of your living
room or if the weather is nice why not take it outside. Make use of your garden or a nearby
park (you could jog there as part of your warm up)! Make sure you have everything accessible
– a drink, towel and music. Make a playlist that you can blast out loud at home to get
energised for your workout (no-one can see you dancing between those sets ;))! 

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Nutrition

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A BRIEF NUTRITION GUIDE

A brief guide on macronutrients and the function of each of them in the diet. A good
balanced food intake is key to fuel your workouts and aid recovery afterwards.

Protein
Proteins are made up of amino acids which are the building blocks for new muscle. They
contain 4 calories per gram and are essential for muscle growth. Adequate protein
consumption will help retain and build lean muscle. In order to optimise muscle synthesis it
is best to split up your protein intake evenly between meals. I like to eat a protein source with
every meal and try to eat high protein snacks. My favourite protein sources are chicken, fish,
chickpeas, lentils, beans, Quorn mince and nuts.

Fats
Fats are a very important part of the diet and are the most energy dense at 9 calories per
gram. They are used in the production of hormones, cellular membranes and act as
messengers, helping protein do their jobs. An adequate intake of good fats is necessary for a
healthy body and mind. The human brain is 60% fat so we need to consume the necessary
fatty acids for it to function correctly. There is still a stigma attached to fats because they
are associated with unhealthy foods. The fats to avoid are saturated fats, the fats to
consume are unsaturated fats. My favourite fat sources are dark chocolate, avocado, extra
virgin olive oil, nuts, seeds and oily fish.

Carbohydrates
Carbohydrates are our most important source of fuel for training, providing 4 calories per
gram of energy and protecting the muscles. Please don’t be scared of consuming
carbohydrates, if you don’t fuel your workouts your performance and recovery will suffer. My
favourite carbohydrate sources are sweet potato, oats, wholegrain rice, vegetables and fruit.

Fibre
Fibre is a type of carbohydrate that the human body is not able to digest. Whilst it does not
provide energy, the role of fibre in the diet is to maintain a healthy digestive system and
provide bulk to a meal which helps you feel fuller for longer. The carbohydrate sources I have
listed above are also good sources of fibre.

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Personally, I do not count macronutrients. I eat healthy foods intuitively, keeping my body
fuelled with adequate food. However, I know some people feel that counting macronutrients
works better for them as they like to have a structure. My Fitness Pal is a great app for
tracking your daily and weekly intake.

For the interested amongst you, if you hear people describe their macros as 50/190/180, this
means:
50 grams of fat x 9 calories per gram = 450 calories
190 grams of carbohydrates x 4 calories per gram = 760 calories
180 grams of protein x 4 calories per gram = 720 calories

This means their total calorie intake is 1930 calories

The Basal Metabolic Rate is the amount of energy that a person needs to keep the body
functioning at rest, for example for breathing, blood circulation and cell growth.

BMR calculation for men = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755
× age in years )

BMR calculation for women = 655.1 + ( 9.563 × weight in kg ) + ( 1.850 × height in cm ) –

( 4.676 × age in years )

The basal metabolic rate then needs to be multiplied by a factor depending on your activity
levels to give your overall required calorie intake.

Activity Level Daily Calories Needed

Little to no exercise BMR x 1.2

Light exercise (1-3 days per week) BMR x 1.375

Moderate exercise (3-5 days per week) BMR x 1.55

Heavy exercise (6-7 days per week) BMR x 1.725

Very heavy exercise (twice per day, extra heavy workouts) BMR x 1.9

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ALCOHOL

To get the most out of this 12 week plan it would be best not to consume alcohol. Alcohol is
high in energy containing 7 calories per gram. In addition to the alcoholic content, many
drinks are also high in sugar and calories, for example a large glass of wine contains around
230 calories which is comparable to a Magnum ice cream.

In addition, alcohol can stimulate your appetite and decrease your will power to eat healthily.
Drinking alcohol can therefore contribute to weight gain, has been proven to decrease your
ability to build muscle and is detrimental to overall health and wellbeing.

With that said it is important that this plan is not restrictive and can be adopted as part of
your lifestyle. The Department of Health recommends no more than 14 units of alcohol per
week for both men and women. Personally, I would try to limit yourself to three drinks a week
and no more than once a week. If you have a drink, here are some guidelines to help you
choose wisely:

• Alternate alcoholic drinks with low calorie

soft drinks or water.
• Make sure you are in control of how much
you are drinking - don’t allow someone else
to fill up your glass before it is empty.
• Do not succumb to pressure from others to
have ‘just one more drink’.
• Stick to single measures, or small wine
glasses.
• Soda water, slimline tonic water, fresh lime
juice, fresh mint, a dash of fruit juice/cordial
or sugar free soft drinks are good mixer
options.
• Mix beer or wine with a low sugar soft drink,
for example add diet lemonade to lager to
make a shandy or soda water to white wine
to make a spritzer - same volume, but less
calories and units.
• Choose drinks with a lower alcohol
percentage (ABV) which contain less units
and typically less sugar.
• Clear spirits such as vodka and gin are less
calorific than dark spirits like rum.

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HYDRATION

Your body is nearly two-thirds water so it is really important that you consume enough fluid
to stay healthy. Water is needed for bodily organs and functions to work optimally and helps
to flush out toxins. If you don’t drink enough you may feel tired and sluggish get headaches,
be constipated, have dry skin and not perform at your best. Also, when you are dehydrated
your body receives mixed signals on hunger and can confuse it for thirst causing you to
believe you need to eat when you really need to drink.

General guidelines recommend that you consume 6-8 glasses (1.2 litres) of fluid per day on
top of the water provided by the food you eat. When you are exercising you may need to
increase your fluid intake to compensate for sweating. Fluid includes not only water but
nearly all drink, apart from alcoholic drinks. Here are some considerations when choosing
your source of hydration:

• Drinking water is a safe bet because it delivers fluid with no calories.

• Herbal and green teas are a good source of hydration (and are more enjoyable than
water). I like to drink matcha green tea powder with water or almond milk (matcha
latte). Matcha is full of antioxidants and can help boost your metabolism.
• Coffee and black tea also count towards your fluid intake. Even though these drinks
can contain caffeine, in moderate amounts this doesn’t affect hydration. Avoid adding
sugar to keep calorie content low.
• Fruit juices and smoothies give you water plus some vitamins and minerals. Whilst
these drinks can count towards your 5-a-day, they are often high in sugar (and
therefore calories). Limit consumption of these, mix with water, or choose vegetable
based juices/smoothies.
• Soft drinks are a source of water, but if they contain sugar you are adding to your
calorie intake. Limit consumption of these or choose reduced sugar versions.
• On average 20% of our total water intake comes from food. Fruits and vegetables have
a high water content, as well as foods such as soups and stews which can help to
boost hydration levels.

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EATING OUT

Eating out is one of life’s pleasures and often a time to catch up with friends or family or
celebrate a special occasion. This plan is intended to fit in with your lifestyle so eating out is
still something to be enjoyed. The tips below are to help you make healthier choices and get
the most out of the plan and beyond.

• Look at the menu beforehand. This avoids the pressure of choosing in the restaurant
when you might order a dish just because it is familiar or because your friend choses
it. You are less likely to be swayed by temptation if you have already decided on what
you are going to order.
• Avoid snacking on bread and nibbles before your main meal arrives.
• Ask for sauces or dressings to be served separately so you can control how much of it
you eat.
• Avoid large or supersize meal options.
• Don't order too much – you can always order more later if necessary.
• Don’t get persuaded by the waiter/waitress or by friends to order extras or sides.
• Some restaurants offer healthier dishes as part of their menu, choosing one of these
is a safe option.
• If you are unsure, don't be afraid to ask what is in a dish or how it is prepared.
• Ask to customise your dish, for example you could ask for extra vegetables rather
than a fried item, or salad instead of chips.
• Skip dessert or if you really would like something sweet after the meal, sharing a
dessert is a good option.
• Choose healthier proteins, such as lean cuts of meat, fish, pulses or chicken.
• Opt for tomato and vegetable sauces rather than cream and cheese sauces.
• Swap fried rice (such as egg-fried rice) for boiled rice.
• Ditch the chips and creamy mashed potatoes in favour of baked, boiled or steamed
potatoes with their skins on.
• Rather than drink alcohol or a sugary drink, opt for a glass of still or sparkling water.
Water mixed with fruit juice or fresh lime and soda are other ideas.

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FOOD ON THE GO

Our busy lifestyles mean that it can be difficult to find the time to make your own meals for
when we are out of the home or at work. The abundance of options means that it can be
difficult to know what to choose. Here are some hints and tips to help guide your food on the
go choices:

• Avoid foods prepared with mayonnaise or covered in oily dressings for example

coleslaw, potato salads and some pasta salads.
• Choose salads with dressings sold separately so you can control how much you put
on.
• Choose brown or wholemeal bread, rice or pasta.
• Check the calories, fat, sugar and salt in the nutrition information.
• Healthier sandwich fillings include turkey, chicken, tuna, seafood, avocado, hummus
and egg.
• With sandwich meal deals, choose water or a vegetable based juice/smoothie and a
healthy snack such as fruit, popcorn or nuts rather than sugary drinks and chocolate
or crisps.
• Vegetable based soups or Asian style broths with a protein and noodles provide a hot
healthy meal.
• Keep healthy snacks with you such as fruit, nuts, nutritious snack bars or light
popcorn to avoid getting tempted by cakes and biscuits in the office.
• In the office canteen, follow the same principles as with eating out. Choose lean
proteins, wholemeal carbohydrates, avoid fried foods, do not add unnecessary butter
or cheese and opt for vegetable/tomato based dishes rather than cheesy or creamy.
• Choose to carry something from my favourite snacks on the shopping list page.

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Rest &
Recovery

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REST & RECOVERY

Rest and recovery are an essential part of any training plan. Adequate rest and allowing your
body to recover between workouts ensures that you will get the most out of the training plan
and reap the maximum rewards.

Recovery
Recovery refers to steps taken to help the body repair. The body is constantly repairing itself
through a variety of mechanisms, for example cells regenerate and repair damaged tissue,
mutated DNA is repaired, and the immune system fights any invaders. These processes
require energy and use up the body’s resources for the healing process. Recovery is also
important for hormonal and neurological function.

Muscular recovery is a key element of a training program. The stress exerted on your
muscles during training damages the muscle fibres, these heal stronger than they were
before, which causes your muscles to grow. However, recovery encompasses all other parts
of the body including ligaments, tendons and bones. These are just as an important part of
the picture as muscles, as you will know if you have ever had a sprain or strain – it can bring
your training and progress to a grinding halt.

The opportunity for building muscle starts as soon as you put the weights down, in order to
get the maximum results from your workout you need to make recovery a priority. There are
actions we can take to support the body’s natural recovery process through nutrition,
hydration, posture, stretching, applying heat/ice and reducing stress.

• Do not skip rest days - these are an essential part of the plan. Include light activities such
as walking so that you stay active and encourage blood circulation to those aching muscles.
• Spend 20 minutes stretching after a workout or on your rest days – this will help to relieve
muscle tension and reduce soreness.
• Replenish your body with carbohydrates post workout - your body needs energy to build
muscles.
• Reduce stress – stress takes a toll on the body and reduces its ability to recover. Practice
relaxation techniques, have a nice massage or read a good book.
• Prepare your protein – protein intake is vital straight after a workout; a protein shake is a
convenient solution and will provide rapid absorption proteins.

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REST & RECOVERY

Rest
Rest refers to the amount of time you spend resting your body, including sleep. Sleep is the
prime time for recovery, it is when the body carries out important maintenance including
healing and growth. Adequate sleep is essential to support mental health, hormonal balance
including appetitive regulation. I am sure that everyone has felt the effects of a late night or
bad night’s sleep the next day. Poor concentration, lack of focus/motivation, an insatiable
appetite and fatigue are all results of a bad night’s sleep that can thwart your training
efforts.

The recommended sleep guidelines is between 7-10 hours a night. Everyone has individual
needs depending on genetics, lifestyle and age so you are the best judge of what you need –
listen to your body. Conversely, too much sleep can do more harm than good. Oversleeping
can throw your body clock out, put you at a greater risk of disease, give you brain fog and
make you feel lethargic. Below are some tips for a good sleep and rest routine. For more
pointers on sleep see the chapter How to Get Up and Go.

• The time slept before midnight is proven to be more effective than those slept after so aim
to get to bed at 10pm.
• Sleep in the most natural environment possible, with minimal artificial lights.
• Wake up when the sun comes up – let nature be your alarm clock.
• Fresh air and cooler temperatures help to improve the quality of sleep.
• Short naps can be beneficial and boost your performance – keep these to a maximum of 30
minutes so you are not left feeling groggy or not able to sleep at night. The best time for a
power nap is around 2 or 3 pm.
• Ensure you include down time in your daily routine, whether it be to watch your favorite TV
series, catch-up with a friend or simply putt your feet up and enjoy a cup of tea. Giving
yourself this time to unwind will restore and rejuvenate your mind and body and avoid
burnout.

Dedicating time to look after your body through rest and recovery will maximise your output,
shorten recovery time and reduce risk of injury. Listen to your body, treat it kindly and it will
thank you for it.

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SUPPLEMENTS

Whilst I am a firm believer in getting the vitamins and minerals I need from real food in my
diet, I do like to use some supplements if I’m on the go or to help supplement my workouts
so that I can ensure that my body is refuelled and can recover as quickly as possible. I
choose to use Protein World supplements because they are made from premium quality
ingredients, are one of the cleanest brands on the market and the best tasting. The products
that I regularly use include:

The Slender Blend Protein Shake

Aside from the fact that this tastes like a milkshake, it also contains 22
vitamins and minerals as well as 23 grams of protein. The updated
formula now includes digestive enzymes as well as pre- and probiotics
which help to maintain gut health and digestion.

I also use this product in: 

1. Breakfast smoothie
Some days when I’m on the go I love to make a breakfast smoothie that I can take with me in
my shaker. I always add 4 scoops of Slender Blend as protein is great first thing in a morning
because it helps to keep you feeling fuller for longer. Check out my recipes page for my
favourite smoothies!

2. Post workout
I mix 4 scoops Slender Blend with 400ml water straight after a workout. This aids muscle
recovery and stops me from feeling as sore after a tough workout.

3. Snack
I also use this shake as a snack if I’m feeling peckish throughout the day. It’s low in calories,
high in protein and tastes like a milkshake which is perfect to keep cravings at bay! Mix 4
scoops with 400ml unsweetened almond milk.

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SUPPLEMENTS

Slender Blend Porridge

Porridge is the perfect fuel for a busy day or a tough workout. The Slender Blend
Porridge contains oats which are slow releasing carbohydrates, added protein, chia
seeds and flaxseeds to give me energy throughout the day and avoid any sugar
cravings.

Slender Blend Pancakes

At the weekend or when I’m tight for time, I like to use the Slender Pancake mix as its
super quick and easy to make and they still contain a serving of protein to help keep
me fuller for longer.

Slender Pre-Workout
This is my favourite product to use before training. It helps to give me a boost of
energy so that I can really focus and make the most of every workout. I have 1-2
scoops with 300ml water about 30 minutes before exercise.

IBCAA+
I usually drink IBCAAs during my workout as this blend contains the most important
amino acids (parts of protein) that help to start the muscle recovery process
immediately after exercise. They also taste amazing so I switch up between summer
Fruits and Iced Peach tea to keep it interesting!

The Superfood Collection

I also use the bursting berries blend and super seeds blend which are the perfect
additions to porridge, yoghurt and smoothies. They are packed with antioxidants and
omega-3 essential fatty acids to give me a natural boost of vitamins and minerals.
I love the vital veggies blend as it is packed with green vegetables such as kale and
wheatgrass which are full of micronutrients which are essential for the immune
system and to keep my hair and skin in good condition. I use the blend to make my
own green juices from home, add to smoothies and even use in savoury foods such as
soups.

!
If you want any more information on the supplements that I use then head
to proteinworld.com. You can also use my code STEF to get a FREE shaker.

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STEF FIT

HEALTHY DOESN’T MEAN

LOW-CALORIE

Including more whole foods in your diet, or substituting your usual ‘treat’ or snacks with
healthier alternatives is no doubt beneficial for your health and wellbeing. Eating healthily
ensures that you look after your body from the inside out, providing it with all the nutrients it
needs to function at its best.

However, some healthy foods, whilst high in good fats, fibre, vitamins and minerals, can also
be very energy dense. It is easy to fall into the trap of over-eating these foods under the
premise that they are healthy. Below is a list of healthy foods that fit under this category and
should therefore be consumed in moderation (as with everything in life)!

Avocado
Avocado is having its moment of fame, a staple on any good brunch menu whether it’s
smashed or in your smoothie! The creamy smooth flesh is high in good fats and vitamin E
and it is a source of soluble fibre and other vitamins and minerals – all good reasons to
include it in your diet. However, due to its high fat content it is high in calories.

A whole medium sized avocado contains 250 calories – the same as a Mars bar! Whilst an
avocado is much better for you than a chocolate bar, is not a low-calorie food. Be mindful
when eating mashed versions including guacamole – it is very easy to get carried away with
this delicious dip! Stick to around half a medium avocado per serving, which counts as one
portion of your ‘5 A Day’.

Dried Fruit
Fruits are not just delicious but an important component of a healthy diet. They are real,
natural whole foods and a great source of fibre, antioxidants, vitamins and minerals. Whilst
fruit contains natural sugars, most have a low glycemic index due to the fibre and fibre-like
substances they contain.

When fruits are dried the natural sugars are concentrated and the product becomes
extremely high in sugar. For example, raisins are 70% sugar and one date can provide 5g of
sugar (the same as two digestive biscuits). Due to their moreish sugary nature, it is easy to
get carried away. You probably would not sit and eat four apricots and a whole mango but
when eating the dried version, it can be easily done! Be aware of your portion sizes and
combine dried fruit with other foods (e.g sprinkled on yogurt) to slow digestion and reduce
impact on blood sugar levels.

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STEF FIT

HEALTHY DOESN’T MEAN

LOW-CALORIE

Nuts
All nuts are nutrition power houses and provide a wide range of essential nutrients including
fibre, protein, vitamins, minerals, antioxidant compounds and unsaturated fats. They are low
in carbohydrates and sugars and therefore have a very low glycemic index i.e. no blood
sugar spikes which makes them a great snack. A portion of nuts is a sustainable source of
energy and will supress your appetite.

However due to their high fat content (albeit good fats), nuts are very energy rich. For
example, 6 brazil nuts contain 190 calories and 10/12 macadamia nuts contain 200 calories.
Choose nuts which are in their natural state, with skins on (more fibre), unsalted and not
roasted in oil. Some of the best options in terms of calories and nutritional benefits are
almonds, cashews or pistachios (23 nuts, 18 nuts, 50 nuts ~ 160 calories respectively).

Nut/seed Butters
As with nuts, nut and butters are packed with nutritional benefits but are also very high in
calories. It is even easier to consume a large quantity of nut butter due to the spoon-able
format – who has stood in the kitchen eating nut butter straight out of the jar with a spoon?
Guilty! Well each tablespoon contains around 100 calories so be careful - thinly spread on
sliced fruit, wholegrain bread or crackers for a sustaining snack. Choose 100% nut/seed
butters i.e. with no added oil, sugar or salt and ideally include the skin.

Dried Fruit and Nut Bars

The range of dried fruit and nut bars on the market is outstanding, hailed as a raw, healthy
and natural snack. Whilst they are more nutritious than highly processed snacks, the base is
often made from dates or raisins which means that they can be high in sugar. It is not
unusual for a bar of this nature to contain around 17g of sugar, just to put that into
perspective - a two finger Kit Kat contains 10g of sugar. This type of ‘healthy’ wholefood bar
is more suitable as a substitute to a sweet treat rather than as a snack. Varieties that
contain oats or have a higher nut content are more filling and sustaining.

Dark Chocolate
Good quality darker chocolate varieties (60%-100% cocoa) contain a higher cocoa content
than milk chocolate and therefore less sugar. High cocoa chocolate also contains flavonoids
which have antioxidant properties and can stimulate endorphins which enhance your mood.
However these health benefits do not outweigh the fact the dark chocolate contains just as

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STEF FIT

many calories as milk or white chocolate. If you are craving that chocolate hit then go for as
dark as you enjoy, but remember to stick to a sensible portion (around 35g i.e. a small
individual size bar).

Greek Yogurt
Plain Greek yogurt is a great source of protein and calcium but bear in mind that the
authentic full fat varieties are often 10% fat, which means that a portion contains around 210
calories. Once you’ve added honey and other topping, this ‘healthy’ snack could reach
around 400 calories. Choose a Greek yogurt which contains around 2% fat (or 5% for a bit
more indulgence) to keep the calories down.

Without doubt the foods listed above have nutritional benefits over processed foods, for
example a fruit and nut bar is most likely better for you than a chocolate bar, or a handful of
nuts is certainly more nutritious and sustaining than a packet of crisps. Still include these
foods in your diet but choose with care and exercise portion control. Regardless of whether
they came from a healthy source or not, if you consume more calories than you burn, the
body will store them as fat.

Gluten-Free Foods
Gluten-free is a popular diet nowadays, whether you have coeliac disease, an intolerance or
just prefer not to consume gluten as a personal choice. Of course, the boom in gluten-free
foods available is fantastic for those who are unable to consume gluten for medical reasons.
It is important to understand that gluten-free does not mean healthy.

Packaged gluten-free foods are highly processed (often more so than their gluten containing
equivalents) and have no nutritional benefits. In fact, gluten-free products can contain
more saturated fat, sugar and salt than the regular versions, while also being lower in fibre
and protein. Not to mention that they are more expensive – don’t waste your money (unless
you need follow a gluten-free diet for medical reasons).

Eating smart
Eating well is not about deprivation. The emphasis is on what you can eat (not what you
can’t), which is delicious nourishing food that will satisfy you and make you feel good. You
can still enjoy generous portions of food by making smart choices, smart substitutes and
using smart cooking methods. Fill up your plate with healthy low-calorie foods such as
salad, vegetables and lean proteins, bulk up your breakfast or snack with fruit. Steam, poach,
grill or bake rather than frying in fat to save a lot of additional calories.

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SHOPPING LIST

Store Cupboard Foods Store Cupboard cont’ Fruit & Vegetables Proteins & Fridge Food

Almonds Sriracha Apples Almond milk Salmon fillets

Arrowroot starch Sundried tomato pesto Asparagus Chicken breasts Seabass fillets
Baking powder Sundried tomatoes Aubergine Coconut milk Sirloin beef steak
Beans Sunflower seeds Avocado Cod Smoked salmon
Black beans Sweet potatoes Baby gem lettuce Crème fraiche Tinned tuna steak
Buckwheat flour Tinned chopped tomatoes Baby tomatoes Eggs Total 2% Greek yoghurt
Cannellini beans Tinned sweetcorn Bananas Feta cheese
Cashews Toasted sesame oil Bean sprouts King prawns
Chia seeds Tomato puree Bell pepper Light mayonnaise
Chickpeas Vanilla extract Blackberries Mince turkey
Chilli oil Vegetable stock Blueberries Nut milk
Coconut aminos White wine vinegar Butternut squash Quorn mince (frozen)
Coconut flour Wholegrain pasta Button mushrooms
Coconut oil Wholegrain rice Cabbage
Coconut sugar Wholemeal bread Carrots Snacks!
Couscous Celeriac
Dark chocolate Celery Handful of nuts (e.g. 23 almonds or 16 cashews)
Dried apricots Courgettes
Extra virgin olive oil Herb / Spices Ginger Four scoops of Slender Blend with 200ml
Flaked coconut Kale almond milk
Fresh ginger Bay leaf Kale
Garlic cloves Cayenne pepper Kiwis Microwave a few slices of apple, top with
Hoisin sauce Chilli powder Lemons cinnamon
Honey Dried chilli flakes Limes
Mixed bean salad
Kidney beans Fajita spice mix Mango
Lentils Fresh basil Pak choi
Maple syrup Fresh chillies Parsnips Couple of squares of dark chocolate (70%)
Mustard Fresh chives Peas
Onions Fresh coriander Pomegranate seeds 2 carrots with 1/4 tub of hummus
Peanut butter crunchy Fresh mint Portobello mushrooms
Peanuts Garam masala Radishes Kale chips
Pecans Ground black pepper Raspberries
Pine nuts Ground cinnamon Red onion Seaweed crisps
Plain flour Ground coriander Red peppers
Polenta Ground cumin Rocket Total 2% Greek yoghurt 170g with a handful
Potatoes Harissa Shallots of blueberries and a squeeze of honey
Pumpkin seeds Oregano Spinach
Quinoa Paprika Spring onions Slices of apple or banana topped with pure
Raisins Sea salt Strawberries almond butter
Rolled oats Turmeric Tender stem broccoli
Sesame oil Lightly salted popcorn or roasted corn
Sesame seeds kernals
Slender Bend
Baked coconut chips (unsweetened)
Slender Pancake Mix
Soy sauce
Fresh coconut

Wholefood/raw snack bar e.g. Nakd

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MY FAVOURITE MEALS
Here are 36 of my favourite meals. They are easy to make, delicious and healthy. They are
nutritionally balanced to ensure that you are giving your body what it needs for optimum
performance.

I know that a lot of you won’t have time to cook except for at the weekend. This is why I like
to use Bespoke Fuel who deliver freshly prepared food to my door. The consistent quality of
the ingredients, presentation, taste, and variation makes it totally different from any other
company out there. I like their approach which focuses on healthy wholesome food rather
than calorie counting (unless you choose to specify calories in which case they can cater for
this).

The top four meals in each of the breakfast, lunch and dinner sections below are meals that
Bespoke Fuel can prepare and deliver for you amongst lots of other delicious meals they
also do. For any of you that live in London and want to get into a really good healthy food
routine I would recommend trying Bespoke Fuel (www.bespokefuel.co.uk). They have also
kindly given me a discount code for you Fitties - STEF15.

Breakfast Macros Method

Banana Berry Pancakes
1/4 cup raw cashews (30g)
1/2 tsp baking powder
2 eggs
1/2 cup mashed banana
1 tbsp vanilla extract
1/4 cup frozen raspberries/
blackberries
Calories - 391 1. Pulse cashews in blender, add baking soda,
Protein - 19g then add eggs, banana and vanilla.
Carbohydrates - 24g 2. Fold in berries.
Of which sugars - 16g 3. Heat up a pan, add a little coconut oil. Then turn
Fibre - 4g down to medium. Ladle the batter in (about 1/3 a
Fat - 23g cup per pancake) once it starts to bubble at the
Of which saturates - 5g edges, flip it. Repeat until all the batter is used.
Salt - 1g 4. Serve with greek yogurt/ coconut yogurt and
extra berries.

Loaded Veggie Quinoa
Frittatas
1/4 cup uncooked quinoa
3 whole eggs
1/4 cup spinach, chopped
1/2 tbsp chopped cilantro
1/4 small red bell pepper, diced
1tbsp diced red onion
1/4 ripe avocado, diced
pinch salt
black pepper
Optional: 1/4 jalapeño, seeded and
diced
Calories - 419 1. Place quinoa and 1/2 cups of water in a small
Protein - 25g pot over high heat. Bring to boil, cover, reduce heat
Carbohydrates - 27g to low and cook quinoa for 15 minutes or until all
Of which sugars - 5g the water is absorbed. Fluff with a fork and
Fibre - 5g transfer to a separate bowl to cool for 5-10
Fat - 22g minutes.
Of which saturates 5g 2. Preheat oven to 350 degrees Fahrenheit. Line a
Salt - 1g 12 cup muffin pan with muffin liners or use a
silicon muffin tin and generously spray the inside
of each liner with nonstick cooking spray.
3. In a large bowl, beat together eggs and egg
whites. Fold in veggies, onion, avocado, salt and
pepper and jalapeño. Fold in cooled quinoa.
4. Divide evenly among prepared muffin pan.
5. Bake for 20-25 minutes or until egg is set and
edges are barely golden brown. Cool in pan for
5-10 minutes then immediately transfer to a wire
rack to finish cooling.
6. You can play around with the veggies! Try
adding mushrooms, zucchini, sweet potatoes.

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Courgette Fritters With
Poached Eggs
2 cups zucchini grated
1/2 cup white onion grated
2 eggs to beat
Buckwheat flour
2 eggs to poach
Chia Berry Cup With Pecan
Granola - Serves 1
1/8 cup chia seeds
1/2 cup almond milk / coconut
milk
1 tbsp raw honey/ maple syrup
1/8 tsp vanilla extract
1/4 tbsp coconut oil
25g old fashioned oats
10ml nut milk
1 tbsp runny honey
1/4 tsp sunflower seeds
1/4 tsp pumpkin seeds
4g pecans
a pinch cinnamon
2g flaked coconut
Overnight Oats
150ml unsweetened almond milk
2 tbsp Total 2% Greek yogurt
⅛ cup (18g) of raisins
50g vanilla Slender Porridge
1 tbsp chia seeds
Perfect Porridge
50g vanilla Slender Porridge
150ml unsweetened almond milk
½ tsp cinnamon
½ banana
Calories 340 1. Grate the zucchini and onion, take the grated
Protein 26g mixture and squeeze out some excess water. In a
Carbohydrates 14g mixing bowl, beat eggs with a fork, add zucchini
Of which sugars 10g mixture and mix well.
Fibre 9g 2. Heat a little coconut oil in a pan. Add a heaped
Fat 20g spoonful of your prepared mix and cook 2-3
Of which saturates 6g minutes on each side.
Salt 0.4g 3. Meanwhile boil a pan of water and add a
tablespoon of white wine vinegar (this is the trick
to perfect poached eggs) so you can taste it
slightly in the water, then bring back to a rapid
boil.
4. Break an egg into a cup and drop it into the
water, repeat so that you have two eggs. They will
take around 3 minutes to cook depending on how
you like the yolk!
5. Gently spoon out the eggs and place onto a
paper towel to drain then serve with the fritters.
Calories - 385 1. Soak chia seeds overnight in milk, honey and
Protein - 9g vanilla.
Carbohydrates - 41g 2. Heat oven to 200 Centigrade. Combine oats, nut
Of which sugars - 23g milk, coconut oil and honey then spread oat mix
Fibre - 11g on baking tray - bake for 20 mins.
Fat - 18g 3. Spread pecans on separate tray - bake for 10
Of which saturates - 5g mins.
Salt - 0.2g 4. Remove both from oven allow to cool then
combine with the cinnamon and flaked coconut.
5. Serve the soaked chai seeds with 1/2 cup
granola and 3/4 cup mixed berries.
Calories 431 1. Add slender porridge, raisins and chia seeds to
Protein 21g a bowl or jar.
Carbohydrates 55g 2. Add the milk and yogurt. Add less if you like it
Of which sugars 26g thicker or more if you like it runny.
Fibre 9g 3. Pop in the fridge overnight for the perfect on
Fats 12g the go breakfast.
Of which saturates 3g
Salt 0.5g
Calories 282 1. In a medium size saucepan add the almond
Protein 13g milk and warm without bringing to the boil.
Carbohydrates 41g 2. Mix in the slender porridge and stir until you are
Of which sugars 13g happy with the consistency.
Fibre 6g 3. Add in the banana and cinnamon then mix for a
Fat 6g few minutes so that the flavours come out.
Of which saturates 1g 4. Serve in a bowl, sprinkle with some cinnamon.
Salt 0.3g
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Spicy Avocado On Toast
2 slices of wholemeal bread
½ avocado
½ fresh chilli
Juice of ½ lime
½ tbsp extra virgin olive oil
Protein Plate
2 slices of smoked salmon
2 eggs
2 portabello mushrooms
2 handfuls of spinach
Handful of baby tomatoes
½ a tin of cannelloni beans
Juice of ½ a lime
½ fresh chilli
Veggie Omlette
2 eggs
5 spring onions
½ red pepper
Handful of spinach
Handful of baby tomatoes
Handful of small mushrooms
2 tbsp feta cheese (crumbled)
Kale Strawberry & Banana
Smoothie
3 scoops vanilla Slender Blend
1 cup kale
1/2 small banana
1/2 cup strawberries
2 tbsp Greek yoghurt
1 cup unsweetened almond milk
Slender Snickers Smoothie
3 scoops salted caramel Slender
Blend
1 scoop chocolate Slender Blend
or 1 tbsp cocoa powder
1 tbsp crunchy peanut butter
1 tbsp fat free Greek yoghurt
300ml almond milk
1 tsp chopped peanuts
Calories 370 1. Pop the avocado in a bowl and crush with fork.
Protein 9g 2. Add in the lime juice, freshly chopped chillies &
Carbohydrates 30g extra virgin olive oil. Mix together to desired
Of which sugars 3g consistency ( I like mine a little chunky).
Fibre 8g 3. Pop your bread in the toaster, I prefer
Fat 22g wholemeal, the healthiest option is rye if you want
Of which saturates 4g to try this.
Salt 0.8g 4. Serve the mix on the toast and sprinkle over
some leftover chopped chillies.
Calories 458 1. Add 1 tsp of coconut oil to a non stick frying
Protein 40g pan.
Carbohydrates 26g 2. Crack the eggs in to a mug & whisk, then add
Of which sugars 12g the mixture to pan and continue to slowly mix.
Fibre 10g 3. Add the mushrooms, cannelloni beans and
Fat 19g chopped tomatoes to another non stick pan and
Of which saturates 5g keep turning them whilst they cook. Add some
Salt 3.3g spices of your choice.
4. Place the smoked salmon on the plate, squeeze
over the lime, then serve the eggs, mushrooms,
beans and chopped tomatoes.
5. Garnish with the freshly chopped chillies and
pepper.
Calories 276 1. Chop the vegetables finely.
Protein 21g 2. Crack the eggs into a bowl, mix well.
Carbohydrates 10g 3. Add 1 tsp of coconut oil into a non stick frying
Of which sugars 9g pan and cook the vegetables for a few minutes.
Fibre 5g 4. Pour in the eggs and cook over a medium heat
Fat 15g until almost set and then fold in half.
Of which saturates 6g 5. Sprinkle on some feta, then fold in half and
Salt 1g serve.
Calories 316 1. Add all ingredients to a blender and pulse until
Protein 31g smooth.
Carbohydrates 27g
of which sugars 23g
Fibre 7g
Fat 7g
Of which saturates 1g
Salt 0.9g
Calories 297 1. Add all ingredients, except the peanut butter
Protein 35g and chopped peanuts to a blender and process
Carbohydrates 13g until smooth.
of which sugars 11g 2. Add peanut butter and pulse until mixed in but
Fibre 2g still keeping in the crunch! Sprinkle with chopped
Fat 12g peanuts to serve.
Of which saturates 2g
Salt 1g
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STEF FIT
Slender Berry Pancakes
50g Protein World Slender
Pancake mix
100ml of unsweetened almond
milk
2 tbsp 2% Total Greek yogurt
Ground cinnamon
Handful of crushed nuts (e.g.
almonds, cashews and pecans)
1 tsp honey
1 cup blueberries and raspberries
Lunch
Spiralized Pad Thai -
Serves 1
1/2 tbsp coconut oil/ olive oil
1/2 shallot, chopped
1/2 garlic cloves, thinly sliced
1 free-range eggs, beaten
100g cooked peeled prawns
1 large courgettes spiralized
1 handfuls of bean sprouts
3 radishes, roughly chopped
2 tbsp chopped chives
50g roasted salted cashew nuts,
roughly chopped by hand
For the sauce:
2 tbsp lime juice
1 hot red chilli, deseeded and
chopped
1 tbsp coconut aminos/ tamarind
1 tsp maple syrup
Chinese Chicken Salad
1/2 cups shredded carrots
1/4 head of a large Napa Cabbage,
chopped into very thin strips
1/8 cup chopped cilantro
1/2 tbsp black sesame seeds
1/2 tbsp white sesame seeds
1/8 cup cashews (not if it adds too
much fat)
1 roasted chicken breast, torn into
shreds
1/8 cup coconut aminos/tamarind
1 tbsp white wine vinegar
3/4 tbsp finely minced ginger
3/4 tbsp olive oil
1/2 tbsp Hoisin sauce 
1/4 tbsp  Toasted Sesame Oil 
1/4 tsp Spicy Chili Oil 
1/4 tsp Sriracha 
sea salt
1 1/4 chopped green onions, green
and white parts
75g cooked brown rice
Calories 447 1. Add the pancake mix and milk in a shaker and
Protein 23g shake.
Carbohydrates 49g 2. Add a tsp of coconut oil to a non stick pan on
Of which sugars 20g medium heat and add the batter to the centre of
Fibre 7g the pan.
Fat 16g 3. Cook for a couple of minutes on each side or
Of which saturates 5g until crispy and golden.
Salt 1g 4. Serve with a dollop of yoghurt, sprinkle of
cinnamon and a scattering of nuts, then finish
with a drizzle of honey.
Macros Method
Calories - 569 1. Mix all the sauce ingredients together in a bowl
Protein - 36g until well combined, then set aside.
Carbohydrates - 19g 2. Prepare all the other ingredients and place them
Of which sugars - 12g next to the hob so that they are close at hand
Fibre - 7g when you start to stir-fry.
Fat - 36g 3. Heat the oil in a wok until very hot, then add the
Of which saturates - 11g shallot and stir-fry over a high heat for 1 minute
Salt - 2g before adding the garlic.
4. When the garlic is starting to colour, add the
beaten eggs, stirring all the time so that it
scrambles. Before it is completely cooked, add the
prawns.
5. Toss and stir the egg and prawns until the egg
is cooked through, then add the courgette noodles
and the prepared sauce.
6. Give the ingredients a good toss and leave to
cook and steam for a couple of minutes so that
the courgette is no longer raw.
7. Add the remaining ingredients and mix well.
Calories - 580 1. In a small container with lid add coconut
Protein - 40g aminos/tamarind, vinegar, minced ginger, olive oil,
Carbohydrates - 42g hoisin sauce, toasted sesame oil, chili oil, sriracha,
Of which sugars - 16g sea salt and chopped green onions. Secure the lid
Fibre - 10g and shake vigorously.
Fat - 26g 2. Put chopped cabbage, shredded carrots,
Of which saturates - 4.5g cilantro, sesame seeds, cashews, shredded
Salt - 1.1g chicken, and enough dressing to coat (around
half) into a large bowl and mix until well
incorporated.
3. Serve with 75g of cooked brown rice.
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STEF FIT
Harissa Portobello
Mushroom Lettuce Taco -
Serves 2
225g portobello mushrooms
30g harissa
1.5 tbsp olive oil
1/2 tsp ground cumin
1/2 tsp onion powder
Baby gem lettuce
75g cooked brown rice
Guacamole:
1 medium ripe avocados
1 tbsp chopped tomatoes
1 tbsp chopped red onion
1 tbsp lime juice
pinch of salt
1 tbsp chopped coriander
Kung Pao Cod
120g Cod (cut into 6 dice) or any
meaty fish
1 cloves chopped garlic
1/2 cups snow peas
3/4 cups bell peppers (yellow,
orange and red)
1/4 cup cashews (raw)
1 tbsp coconut aminos
1 tbsp water
1/2 tbsp tomato paste
1/4 tbsp rice vinegar
1/2tbsp coconut sugar
1/4 tbsp minced ginger
1/4 tbsp red chilli pepper sauce
1/4 tbsp arrowroot starch
chopped spring onions for garnish
coconut oil to cook
50g Israeli Couscous
Special Beans on Toast
1 slice wholemeal bread
1 tin cannelloni beans
Handful of baby tomatoes
½ onion
1 garlic clove
½ tsp paprika
½ tsp pepper
1 tsp parmesan
Simple Sweet Potato
1 medium sweet potato (with skin)
1 tin of tuna in spring water
½ tin sweetcorn drained (reduced
salt)
½ white onion
2 tbsp light mayonnaise
Calories: 336 1. Cook the rice in boiling water for 12-15 minutes.
Protein: 7g 2. Remove the stem of the portobellos. Peel off
Carbohydrates: 15g the outside. Mix harissa, 1/2 olive oil, cumin, and
Of which sugars: 4g onion powder in a bowl.
Fibre: 6g 3. Brush each mushroom with the harissa mixture,
Fat: 26g making sure to cover the edges of the mushroom
Of which saturates 5g as well. Let them marinade for 15 minutes.
Salt 0.21g 4. For the Guac, Halve and pit the avocados and
scoop out the flesh. Mash avocados and mix in
chopped tomatoes, red onion, lime juice, salt, and
coriander.
5. Rinse baby gem leaves.
6. When the mushrooms are done marinating,
heat 1 tablespoon of olive oil in a skillet or sauté
pan over medium-high heat. Place the portobello
mushrooms in the pan and cook for 3 minutes.
7. Flip over and cook for another 2 to 3 minutes.
Each side should be browned. Let the mushrooms
rest for 2 to 3 minutes before slicing.
8. Fill the gem leaves with rice, a few slices of
portobello. Add guacamole, chopped tomatoes,
Sour cream, and cilantro to your liking.
Calories 547 1. Add couscous to a pan of boiling water and
Protein 46g cook for 10-15 minutes or until fluffy.
Carbohydrates 47g 2. In a bowl, add ingredients for the sauce and
Of which sugars 21g whisk together.
Fibre 11g 3. Set a nonstick skillet on medium-high heat, and
Fat 17g spray with coconut oil. When the skillet is hot,
Of which saturates 3g toss in garlic and sear for about two minutes.
Salt 0.37g Toss in the Cod pieces. Cook the cod for about 6-8
minutes, or until the outside is seared.
4. Next, toss in chopped bell peppers and sear for
about three minutes. Stir the mixture with a
wooden spatula.
5. Slowly pour in the tomato sauce, stirring
frequently. Toss in the raw cashews and stir the
leave to cool.
6. Garnish with green onions serve with 1/2 cup
brown rice or quinoa.
Calories 421 1. Add 1 tsp of coconut oil in the non stick frying
Protein 22g pan, add the chopped onions and cook through.
Carbohydrates 62g 2. Finely chop the tomatoes.
Of which sugars 16g 3. Add in the tomatoes, beans and crushed garlic
Fibre 18g clove then stir through.
Fat 5g 4. Add the paprika and pepper.
Of which saturates 2g 5. Toast the bread, pop on the plate and place the
Salt 2g yummy beans on top.
6. Sprinkle of parmesan for extra flavour.
Calories 470 1. Chop the onion finely.
Protein 36g 2. Place the tuna in a bowl, mix in the sweetcorn
Carbohydrates 62g and chopped onion.
Of which sugars 23g 3. Add in the light mayonnaise.
Fibre 9g 4. Prick the sweet potato with a fork, and put in
Fat 7g the microwave for 5 minutes.
Of which saturates 1g 5. Add the tuna mix on the sweet potato and
Salt 0.6g season with some pepper.
32
STEF FIT

Chicken Skewers Calories 305 1. Slice the chicken breasts into cubes, season
Protein 44g with 1 crushed garlic clove, garam masala and
1 medium chicken breast Carbohydrates 19g paprika.
1 small aubergine Of which sugars 12g 2. Chop the vegetables into chunks ready to roast.
1 small butternut squash Fibre 9g 3. Place the vegetables in a shallow roasting tin,
1 courgette Fat 4g drizzle with sunflower oil and toss around with 2
3 crushed garlic clove Of which saturates 1g crushed garlic cloves and throw in some extra
½ tsp garam masala Salt 0.2g whole garlic gloves.
½ tsp paprika 4. Roast the vegetables for 30 minutes then add in
the chicken skewers for a further 10 minutes.
5. Plate up and enjoy.

Prawn Stir Fry Calories 324 1. Finely chop the onions and slice up the
Protein 42g vegetables.
Carbohydrates 26g 2. Add 1 tsp of coconut oil to a non stick frying
165g uncooked king prawns Of which sugars 22g pan and fry off the onions and garlic for 3
1 pak choi Fibre 11g minutes.
1 red pepper Fat 3g 3. Add in the rest of the vegetables, grate in the
2 handfuls of mushrooms Of which saturates 0.6g ginger and add some soy.
½ red onion Salt 6g 4. Add pepper, some of the freshly chopped
4 tender stem broccoli coriander and some of the freshly chopped
2 crushed garlic cloves chillies.
2 tbsp soy sauce 5. Mix well until almost cooked through, then add
3cm piece of ginger in the king prawns to cook for 3 minutes.
Juice of 1 lime 6. Serve in a bowl and garnish with a splash of
Bunch of fresh coriander soy, a squeeze of lime, the rest of the freshly
½ fresh chilli chopped chillies and freshly chopped coriander.

Spicy Salmon Calories 567 1. Put the salmon in a bowl and pour over the lime
Protein 31g juice, paprika, ground coriander and chilli powder.
Carbohydrates 32g 2. Chop up the avocado, baby tomatoes, mango,
1 salmon fillet Of which sugars 13g spring onions and coriander for the salsa.
Juice of 1 lime Fibre 9g 3. Put the rice into boiling water for 12-15
½ tsp paprika Fat 31g minutes.
½ tsp ground coriander Of which saturates 6g 4. Add 1 tsp of coconut oil to a non stick frying
½ tsp chilli powder Salt 0.3g pan and place the salmon skin side down first
65g uncooked wholegrain rice until crispy then turn until cooked through.
½ ripe avocado 5. While the rice and salmon are cooking mix the
Handful of baby tomatoes salsa ingredients together adding the lime juice.
½ mango 6. Once the salmon is cooked, serve with rice and
2 spring onions the salsa.
Bunch of fresh coriander

Roasted Carrot & Ginger
Soup - Serves 2
4 medium carrots
1 large onion, chopped
2 garlic clove, chopped
2 tbsp ginger, chopped
2 tbsp Protein World Coconut Oil  Salt 3g
850ml vegetable stock
½ tsp ground nutmeg
Calories 260 1. Preheat your oven to 200 degrees C. Toss
Protein 3g chopped carrots with 1 tbsp melted coconut oil
Carbohydrates 27g and place on a baking sheet. Roast for 30
of which sugars 22g minutes.
Fibre 10g 2. In a large pot, add remaining tbsp of coconut oil
Fat  13g on medium heat. Add onion, garlic, and ginger and
Of which saturates 10g cook for 2-3 minutes, stirring constantly.
3. Add roasted carrots and vegetable stock and
bring to a boil for 2 minutes. Add the nutmeg,
reduce heat to low and allow to simmer with the
cover on for 30 minutes.
4. Transfer soup to a blender and puree until it is a
smooth consistency. Flavour with salt & pepper to
taste.

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STEF FIT
Sweet Potato Falafel
250g dried chickpeas
175g diced sweet potato
175g diced butternut squash
1 tbsp coconut oil
1/2 large white onion
1 garlic clove
1/2 tsp ground cumin
1/2 tsp chilli flakes
2 tbsp plain flour
1 tsp baking powder
2 scoops Protein World Super
Seeds Blend
Makes 12 balls, serving is 4 balls
Courgette Rosti With
Smoked Salmon And
Poached Eggs - SERVES 2
1 medium courgette, grated (about
5 cups)
2 tsp sea salt
30g coconut flour
1 egg, beaten
1 tsp black pepper
¼ tsp cayenne pepper, optional
1 tbsp Protein World Coconut Oil
To serve:
4 medium eggs
2 large slices of smoked salmon,
to serve
Sea salt and pepper, to season
2 tsp fresh chives, chopped
1 cup wilted spinach
Per ball/patty 1. The night before you want to make the falafel,
Calories 73 put the chickpeas in a large bowl with plenty of
Protein 2g cold water and leave to soak overnight.
Carbohydrates 9g 2. Heat the oven to 180 degrees C.
of which sugars 3g 3. Put the squash and sweet potato on a baking
Fibre 2g tray, drizzle with the oil and toss to coat. 
Fat 3g 4. Bake for 25-30 mins, or until soft and beginning
Of which saturates 1g to caramelise. 
Salt 0.1g 5. Remove from the oven and leave to cool. Blitz
in a food processor until almost smooth and then
put the mixture in a bowl and leave in the fridge.
6. When you are ready to make the falafel, heat
the oven to 200 degrees C.
7. Drain the chickpeas, then put them in a food
processor with the onion and garlic. 
8. Blitz until you have a coarse, thick paste with
very finely chopped pieces of chickpea still
visible. 
9. Be careful not to over-process or it will become
too mushy – test by scooping a small amount into
your hand and squeezing: it should hold its shape.
10. Tip the mixture into a large bowl, then add the
prepared sweet potato and squash, spices, flour
and baking powder. 
11. Season with salt and mix until well combined.
Cover and chill in the fridge for 30 minutes -1 hour.
12. With wet hands, roll the mixture into small
balls (about 40g each) – don’t worry about the
shape being too perfect. Roll each ball in the
Protein World Super Seeds Blend to coat lightly.
13. Line a baking tray with baking parchment and
lightly grease with oil. 
14. Place the falafels on it and bake in the oven
for 25 minutes (or until crisp and golden all over),
turning once or twice throughout cooking. Serve
hot with some salad.
Calories 423 1. Grate the courgette then add to a large bowl
Protein 35g and sprinkle with the salt and toss well. Leave for
Carbohydrates 6g 10 minutes.
Of which sugars 4g 2. Lay a clean towel and pile the grated courgette
Fibre 12g in the centre. Holding the tea towel over the sink,
Fat 25g gather the sides together and twist them tightly
Of which saturates 11g until all the liquid from the courgette has run out.
Salt 2.5g 3. Add the courgette, coconut flour, eggs, pepper
and cayenne. Stir to combine and then roll the
mixture into two balls and flatten them to make
thick patties.
4. Heat a large frying pan over medium-low heat
with a tbsp of coconut oil. Cook the rostis for 5-8
minutes on each side or until golden brown.
Remove form the heat, transfer to a baking sheet
and put them in the oven to keep warm.
5. To make the poached eggs, heat a small pan of
boiling water, crack the eggs in and cook for 3-4
minutes.
6. Place the wilted spinach on a plate, followed by
the rostis, spoon the poached eggs over and then
top with salmon and chives. Season with salt and
pepper.
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STEF FIT

Dinner Macros Method

Salmon And Garlic Calories 552 1. Cook the puy lentils according to pack
Protein 40g instructions in water or stock with a sprig of
Mishroom Lentil Salad - Carbohydrates 31g thyme and a bay leaf. Once cooked remove the
serves 2 Of which sugars 7g herbs from the pan and set aside.
2 salmon fillets Fibre 11g 2. Cook the salmon fillets in the oven at 180
200g puy lentils Fat 28g degrees centigrade for 12 to 15 minutes until
1 bay leaf Of which saturates 5g cooked through.
2 thyme sprigs Salt 3g 3. Put a frying pan on a medium heat. Chop the
800ml vegetable stock (or water) garlic and put in the pan with oil. Gently cook until
1 tbsp olive oil the garlic is soft, add the mushrooms and the
200g chestnut mushrooms, other sprig of thyme.
chopped 4. Once cooked remove from pan, while these are
200g large flat or Portobello cooling down slightly make the dressing. Combine
mushrooms, sliced all ingredients in a bowl and whisk until combined.
2 garlic cloves, peeled and finely 5. Combine lentils, mushrooms, rocket and
chopped dressing and season with sea salt and black
100g rocket leaves pepper to taste.
Sea salt and freshly ground black
pepper

Salmon Burger With Calories 554 1. Boil potatoes, once fully cooked mash them up.
Protein 32g 2. Peel and cut root vegtables into thick chips.
Smoked Paprika Root Carbohydrates 49g 3. Toss each veg (chips) separately in oil and
Vegtable Fries Of which sugars 21g paprika (they will all cook at slightly different
Fibre 16g speeds). Bake in oven at 200 Centigrade until
Fat 22g cooked 15-20 mins.
100g skinless salmon filet
Of which saturates 4.5g 4. While chips are cooking cut salmon into ¼ inch
1/4 tbsp fresh ginger, peeled and
Salt 2g cubes. Bake salmon in oven until flakey at 200
minced
Centigrade for 5 mins.
1/16 cup fresh scallions, finely
5. In a large bowl, combine salmon, ginger,
chopped
scallions, cilantro, eggs, lime juice, mash potato
1/6 cup fresh cilantro, minced
and salt to make the patties.
1 small egg
6. Heat oil in a large skillet over medium high heat.
1/4 tbsp lime juice
Sauté patties until golden brown, 4-5 minutes per
1/4 tsp sea salt
side.
1 tbsp water
50g mash potato
coconut oil for frying

Root Veg chips:

100g Celeriac
100g sweet potato
100g carrots
100g parsnips
1/2 tbsp smoked paprika
olive oil to coat

35
STEF FIT
Turkey Bolognese With
Courgettie
1/2 tbsp coconut oil
1/4 lb or (115g) lean ground turkey
1/4 onion
1/4 celery stalk
salt and pepper
pinch red pepper flakes
1/2 clove garlic minced
200g chopped tomatoes
1/4 tbsp tomato paste
1/4 tbsp dried oregano
1/2 tbsp fresh basil
2 courgettes
Grilled Mediterranean
Vegetable Salad With
Grilled Polenta And Basil
Pesto
For the Polenta:
½ cup polenta
2 cups water
½ teaspoon garlic powder
¼ teaspoon sea salt
For the Veg:
1 aubergine (cut into 1inch thick
discs)
1 courgette cut length ways in half
1 red pepper (de seeded and Cut in
1/4)
1/2 onion cut into wedges
Olive oil
For the Pesto:
1/4 bunch fresh basil (leaves only)
1 tbsp olive oil
1/4 tsp fresh lemon juice
1/4 clove of garlic, minced
pinch sea salt
1 tbsp hemp seeds or raw pumpkin
seeds
Calories 317 1. In a skillet, oil over medium-high heat. Sauté the
Protein 35g onion and celery until begin to become clear in
Carbohydrates 17g colour. Add garlic, and sauté for 1 minute. Add
Of which sugars 15g ground turkey. Season with salt, pepper, and red
Fibre 8g pepper flakes.
Fat 9g 2. Sauté the turkey mixture, breaking the turkey
Of which saturates 6g into small pieces, until turkey is cooked through,
Salt 0.21g about 10 minutes.
3. Add the tomato paste and cook for another
minute then add the crushed tomatoes and
oregano.
4. Bring to a boil, then lower heat to medium-low
and simmer for 20 minutes. Add basil, and stir to
combine everything really well.
5. Prepare the courgettie using a spiralizer.
(Alternatively use whole wheat pasta).
6. In another pan heat a drizzle of olive oil over
medium-high heat. Add the courgette noodles and
cook about 3 minutes, stirring occasionally.
7. When the Courgette noodles are ready put on a
plate and serve turkey bolognese over the
noodles.
Calories 450 1. In a medium saucepan, bring the polenta, water,
Protein 12g garlic powder, and salt to a boil, stirring frequently,
Carbohydrates 41g until mixture thickens to a creamy consistency, 3
Of which sugars 18g to 4 minutes.
Fibre 13g 2. Spoon the mixture into an lightly oiled 8x8 inch
Fat 23g pan. Let the polenta cool completely.
Of which saturates 3g 3. Slice in to 2-inch squares and brush each side
Salt 1.5g with olive oil. Place on a preheated grill, cook each
side until browned.
4. Grill vegtables until soft to the touch, allow to
cool as otherwise will cook the rocket when added
to the salad.
5. For the pesto place basil, olive oil, lemon, garlic,
and salt into a food processor. Process until you
achieve a smooth texture. You will need to scrape
the sides a few times. Then add the hemp seeds
(or pumpkin seeds) and pulse until desired pesto
consistency.
6. Place the rocket on to the plate, place the veg
on top with the grilled polenta and then drizzle
with pesto. ( For a nice change add Feta too!)
36
STEF FIT
3 Bean Chilli - Serves 4
1 large carrot
1 large celery stick
1 onion
1 garlic clove
1 tbsp tomato puree
1 tbsp ground coriander
1 tsp smoked paprika
1 tsp mild chilli powder
1 tsp cumin
240g uncooked whole grain rice
1 tsp soy sauce
1 red pepper
1 tin kidney beans
1 tin black beans
1 tin cannelloni beans
Bunch of fresh coriander
Spiced Cauliflower And
Chickpea Curry
65g uncooked wholegrain rice
1/2 cup of water
1/2 onion
1 garlic clove
2cm stick of fresh grated ginger
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp garam masala
1 tsp dried chilli flakes
1/2 cup vegetable stock
1/2 tin chopped tomatoes
1/2 tin chickpeas
100g cauliflower
1 cup of peas
Bunch of fresh coriander
Stuffed Peppers
100g Quorn mince
2 red peppers
1 aubergine
1 onion
2 cloves of garlic
1 tin chopped tomato
½ cup of vegetable stock
Handful of fresh basil
2 tbsp grated vegetarian hard
cheese
Calories 467 1. Add 1 tsp of coconut oil to a non stick frying
Protein 20g pan.
Carbohydrates 77g 2. Finely chop the onion, garlic and dice the carrot
Of which sugars 16g and celery. Slice the pepper.
Fibre 21g 3. Add in the onion, garlic, carrot, celery and cook
Fat 3g on a medium heat for 8 minutes.
Of which saturates 0.3g 4. Add the tomato puree and stir for 1 minute
Salt 0.9g before adding the cumin, coriander, smoked
paprika and chilli power, stir for another minute.
5. Add in the tin of chopped tomatoes, chopped
pepper, soy sauce then leave to simmer on a low
heat for 15 minutes, stirring occasionally.
6. Add the cup of wholegrain rice to boiling water
for 12-15 minutes.
7. Add in all the beans, stir and let it simmer on a
low heat for 10 minutes. If it starts to get dry add
a bit of water.
8. Add the rice and 3 bean chilli to your bowl and
garnish with some freshly chopped coriander. A
dollop of 2% Total Greek yoghurt goes well.
Calories 552 1. Add the wholegrain rice to boiling water for
Protein 25g 12-15 minutes.
Carbohydrates 85g 2. Add 1 tsp of coconut oil to a non stick frying
Of which sugars 14g pan.
Fibre 18g 3. Add the finely chopped garlic, onion and grated
Fat 8g ginger to cook for 5 minutes.
Of which saturates 0.7g 4. Add the coriander, cumin, turmeric, garam
Salt 3.1g masala and chilli flakes. Cook for a further 3
minutes.
5. Stir in the tomatoes and stock, bring to boil
then reduce the heat and simmer for 2 minutes.
6. Add the cauliflower and chickpeas, simmer over
a low heat for 5 minutes.
7. Add the peas for 2 minutes. Season with a
touch of salt and pepper.
8. Serve in a bowl and garnish with freshly
chopped coriander.
Calories 337 1. Bake the aubergine for 20 minutes at 180
Protein 24g degrees C.
Carbohydrates 29g 2. Finely chop the onions, fresh basil and garlic
Of which sugars 22g clove. Remove the tops, seeds and veins of the
Fibre 17g red peppers.
Fat 10g 3. Add 1 tsp of coconut oil to a non stick frying
Of which saturates 0.6g pan and fry the onions until soft.
Salt 4.6g 4. Add in the Quorn mince, garlic, chopped
tomatoes, vegetable stock, basil and bring to the
boil, then simmer for 5 minutes.
5. Cut the aubergine in half and scoop out the
inside, stir this into the Quorn mix.
6. Place the peppers upright on a baking tray and
spoon in the Quorn mix, bake for 30 minutes.
7. Serve and add a tablespoon of vegetarian hard
cheese on each pepper.
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STEF FIT

CHICKEN FAJITAS Calories 444 1. Add 1 tsp of coconut oil to a non stick frying
Protein 53g pan.
Carbohydrates 31g 2. Finely chop the onion, garlic clove and chilli.
1 chicken breast Of which sugars 26g Slice the chicken and red pepper.
½ onion Fibre 10g 3. Add the chicken, red pepper, garlic, onion and
1 red pepper Fat 6g lentils to a bowl and stir with the fajita spice mix.
fresh chilli Of which saturates 2g 4. Add the mix to the frying pan and cook until the
½ packet of fajita spice mix Salt 3.5g chicken is cooked through.
1 garlic clove 5. Fill the lettuce leaves and garnish with
½ tin of lentils (drained) squeezes of lime and a teaspoon of Greek yoghurt
½ lime on each.
1 tbsp Total 2% Greek yogurt
4 baby gem lettuce leaves

Lemon Fish Calories 624 1. Place the fish in a bowl with lemon juice,
Protein 50g oregano, sea salt, pepper, let it marinate for 5-10
Carbohydrates 82g minutes.
1 sea bass fillet Of which sugars 8g 2. Wrap the fish in foil and place on a baking tray,
3 tbsp peas Fibre 14g bake at 180 degrees C for 15 minutes.
90g tender stem broccoli Fat 7g 3. Add the wholegrain rice to boiling water for
80g asparagus Of which saturates 1g 12-15 minutes.
60g uncooked wholegrain rice Salt 0.3g 4. Add 1 tsp of coconut oil to a non stick frying
Juice of ½ lemon pan.
Tsp oregano 5. Add the broccoli, asparagus and peas to the
Pinch of sea salt and pepper frying pan, season with lemon, salt and pepper, fry
for 5 minutes.
6. Drain the rice and serve with the seabass fillet
and vegetables.

Salmon Fishcakes - Makes Per Fishcake  1. Place the salmon, chilli, spring onions, red
Calories 156 onion, lime or lemon juice, egg, ginger, spinach
14 Fishcakes Protein 15g and coriander in a  food processor or blender and
Carbohydrates 0.6g blitz together, making sure you retain little texture.
Sugar 0.5g 2. Divide the fish cake mixture into 4 portions and
800g salmon fillets, roughly
Fibre 0g carefully shape into 4 cakes about 2.3cm thick.
chopped
Fat  10g Transfer to a plate, cover and chill for 30-60
1 red chilli, chopped
Of which saturates 2g minutes.
2 spring onions, finely chopped
Salt 0.1g 3. Heat the coconut oil in a large, non-stick frying
½ red onion, finely chopped
pan over a high heat, and cook for the fish cakes
Juice of 1 lime or ½ lemon
for 2-3 minutes one each side.
1 egg
4. Serve 2-3 fishcakes per person with vegetables
Piece of fresh ginger, grated
or a salad and scatter some coriander leaves,
Bunch of fresh coriander
lemon juice and a dollop of crème fraiche.
2 tsp Protein World Coconut Oil
5. Makes 14 fishcakes.
100g spinach leaves
1 lemon, cut onto wedges
1 tsp crème fraiche

38
 STEF FIT
Moroccan Spiced Vegetable
Tagine - Serves 3
2 tbsp Protein World Coconut Oil
4 carrots, cut into chunks
2 garlic cloves, minced
4 small parsnips, or 3 large, cut
into chunks
3 red onions, cut into wedges
2 red peppers, deseeded and cut
into chunks
1 cup couscous
1 tsp each ground cumin, paprika,
cinnamon and mild chilli powder
Small handful of soft dried
apricots
400g can chopped tomatoes
400g can chickpeas
1 tsp honey
Summer Super Seed Pasta
2 cups wholegrain pasta
1/2 tin black beans (drained)
1 cup sweetcorn
1/2 cup asparagus, chopped
2 tsp olive oil
1/3 cup fresh basil, chopped
30g Protein World superseed blend
Sundried tomato pesto:
1 cup sundried tomatoes
1 cup basil leaves
2 garlic cloves
1/4 cup toasted pine nuts
3 tbsp olive oil
Overseen by Faye Townsend and Omar Walker, Registered Associate Nutritionists at Protein World.
Calories 539 1. Heat oven to 200 degrees C. Scatter the
Protein 19g vegetables over a couple of baking trays, drizzle
Carbohydrates 88g with 1 tbsp coconut oil, season, then rub the oil
Of which sugars 26g over the veg with your hands to coat. Roast for 30
Fibre 15g minutes until tender and beginning to brown.
Fat 8g 2. Meanwhile, add couscous to a pan of boiling
Of which saturates 4g water and cook for 10-15 minutes or until fluffy.
Salt 0g 3. Fry the spices in 1 tbsp coconut oil– they
should sizzle and start to smell aromatic. Tip in
the tomatoes, chickpeas, apricots, honey and a
can of water. Simmer for 5 minutes until the sauce
is slightly reduced and the apricots plump, then
stir in the veg and some seasoning.
4. Serve with couscous and enjoy!
Per serving 1. Cook pasta according the package directions.
Calories 513 Drain and rinse, and set aside.
Protein 14g 2. Preheat the oven to 200 degrees C and line a
Carbohydrates 42g baking sheet with parchment paper. Cut the
of which sugars 8g asparagus into thirds, toss in olive oil and place in
Fibre 12g the oven for 10-12 minutes.
Fat 29g 3. Mix the pasta, black beans, corn, asparagus,
of which saturates 4g basil, and superseed blend together in a bowl.
Salt 1g 4.To make the sun dried-tomato pesto, blend all
ingredients together in a food processor. Salt and
pepper to taste.
5. Mix 3-4 tbsp of the pesto into the pasta salad
and taste. Add more pesto if desired. 
Serves 4
39
STEF FIT

Training

40
STEF FIT

CARDIO – HIIT AND LISS

Cardiovascular exercise is great for heart health. It also improves our ability to recover
between workout sets and thus increases our work capacity.

HIIT (High Intensity Interval Training)

This cardio exercise strategy involves alternating short periods of high intensity exercise (at
70-90% of your maximum heart rate) with less intense recovery periods (at 60-65% of your
maximum heart rate). HIIT lasts for no longer than 20 minutes so it can be integrated easily
into a workout. You will kick start your engine, activate more muscles and burn calories for up
to 24 hours afterwards.

LISS (Low Intensity Steady State)

This is cardio performed at a low intensity at 60 – 65% of your max heart rate. It is an easy
way to burn calories without affecting your performance lifting weights. You can incorporate
this as mentioned in the active rest days page (p.64).

HIIT is incorporated into the 12 week plan as follows;

Phase 1 - (weeks 1 - 3) = 2 x HIIT

Phase 2 - (weeks 4 – 6) = 2 x HIIT
Phase 3 - (weeks 7 – 9) = 3 x HIIT
Phase 4 - (weeks 10 – 12) = 4 x HIIT

When performing the HIIT exercises such as jumping squats, jumping lunges, mountain
climbers, high knees, burpees choose a resistance that will challenge you i.e. add ankle
weights if you are finding it too easy. Make sure you push yourself as hard as possible and
complete all the reps. The 6 exercises in each circuit should be performed back to back with
rest at the end of the 6th exercise.

HIIT CIRCUIT 1 SETS REPETITIONS REST (s)

JUMPING SQUAT 4 20 0

JUMPING LUNGE 4 20 0

BURPEE 4 20 0

HIGH KNEES 4 45 seconds 0

MOUNTAIN CLIMBERS 4 30 0

SKIPPING 4 60 seconds 45

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STEF FIT

CARDIO – HIIT AND LISS

HIIT CIRCUIT 2 SETS REPETITIONS REST (s)

PRESS UPS 4 20 0

SIT UP 4 30 0

TRICEP DIPS 4 20 0

BURPEES 4 20 0

HIGH KNEES 4 45 seconds 0

SKIPPING 4 60 seconds 45

HIIT CIRCUIT 3 SETS REPETITIONS REST (s)

KETTLEBELL SWINGS 4 30 0

DUMBELL SQUAT TO PRESS 4 20 0

PLANK HIP DIP 4 20 0

JUMPING SQUATS 4 20 0

PRESS UPS 4 20 0

SKIPPING 4 60 seconds 45

HIIT CIRCUIT 4 SETS REPETITIONS REST (s)

BOX JUMPS 4 15 0

PLANK SHOULDER TOUCHES 4 15 each side 0

CHEST TO FLOOR BURPEES 4 20 0

JUMPIN LUNGES 4 20 0

DUMBELL SQUATS 4 20 0

SKIPPING 4 60 seconds 45

42
STEF FIT

FEET PLACEMENT

Feet Placement
The importance of feet placement is something that isn’t stressed enough. The feet are your
contact point with the floor so correct positioning helps with stability and posture. Altering feet
placement can change which muscles you are targeting, this can also be useful to add variety
to your workouts. If you feel that you are not hitting the muscles you want, then simply try
changing your stance.

Squat
Basic stance - feet shoulder width apart, overall leg development.
Wide stance – targets inner thigh muscles and hamstrings.
Narrow stance - targets outer thigh muscles and quads.
Elevating your heels with plates – targets quadriceps more.
Elevating your toes with plates - targets hamstrings and glutes more.

Glute Bridges
Wide stance – targets glutes more.
Narrow stance – targets hamstrings more.

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STEF FIT

GLUTE ACTIVATION

Activate Your Ass

Even though our booty is one of our biggest muscles, it is very lazy. Due to the modern
lifestyle, we spend a lot of time sat on our ass, so the majority of the time it is turned off. We
all know you don’t get a booty by sitting on it.

We need to activate our booty before doing weights or cardio which tells our glutes to wake
up! This ensures that when we do weights it becomes fully engaged so that we can get the
most out of the workout. This will also help to prevent injury.

Aim to do either routine 1 or 2 before every workout. I advise all you Fitties to do the exercises
below with a resistance band to increase the intensity and burn. They are worth buying as
they are very versatile and can be used for workouts at home, outdoors and on holiday.
Explanations on how to perform each exercise are in the exercise glossary and
demonstrations on my You Tube.

The resistance band I use is the peach band at peach-band.com. Get your own using my
discount code STEF10 to get 10% off.

My Favourite Exercises - Routine 1 and 2

EXERCISE SETS REPETITIONS REST (s)
ROUTINE 1

1. MONSTER WALK 3 15 15

2. KNEELING PULSING KICK BACK 3 15 (each leg) 15

3. LYING LOCUST 3 15 15

EXERCISE SETS REPETITIONS REST (s)

1. CRAB WALK 3 15 15
ROUTINE 2

2. LYING LEG SIDE ABDUCTION 3 15 (each leg) 15

3. BODYWEIGHT GLUTE BRIDGE

3 15 15
WITH ABDUCTION

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STEF FIT

EQUIPMENT REQUIRED

The equipment required for this 12 week workout plan is as follows;

• Kettlebell
• Set of dumbbells
• Resistance band
• Resistance tube with handles
• Ankle weights
• Skipping rope

So that you get the most out of this plan I would suggest getting a few kettlebells and a few
pairs of dumbbells of varying weights. This gives you room to progress and push yourself as
you get fitter and stronger.

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STEF FIT

INTRODUCTION TO THE
TRAINING PLAN

This home training plan is split into 4 phases each 3 weeks long, with new exercises and
routines being introduced in each phase to increase the level of intensity. All the workouts can
be completed at home or outdoors by purchasing a few pieces of widely available equipment.
Make sure you exercise in a safe and comfortable space.

Phase 1: (weeks 1 – 3)
Phase 2: (weeks 4 – 6)
Phase 3: (weeks 7 – 9)
Phase 4: (weeks 10 – 12)

The majority of sets vary from 10 – 15 repetitions which is most commonly known as
hypertrophy training.

The supersets in lilac have been incorporated to increase the intensity of your workout. These
are two exercises performed back to back with no rest period in between. Supersets speed up
your workout time and use more energy. There are also a few pulse reps incorporated which
increase intensity and burn. To perform pulses, perform the small part of the movement during
which the muscle is most engaged in a smooth and continuous rhythm.

When performing the exercises for days 1, 2, 5 and 6 the motion should be about one second
for lifting the weight and two seconds to lower the weight. For a 12 rep set this means the TUT
(time under tension) for the muscle will be 36 seconds (12 x 3 seconds). I try to aim for
between 30 and 60 seconds TUT on each set. Focus on keeping the rep slow and really
tensing the muscle that you’re working on. To ensure the intensity remains try not to exceed
the rest time.

I have incorporated my favourite compound exercises (squats and deadlifts), which are the
musts of muscle and strength building. They are the most challenging but beneficial lifts
because the body utilises many different muscles.

If you can complete the specified reps with relative comfort, then you should be lifting more
weight. I always aim to choose a weight where my final few reps of each set will be a
struggle and burn. This is why I strongly recommend buying a variety of kettlebells and
dumbbells. Perform your last set to fail on each exercise, if you don’t complete the

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INTRODUCTION TO THE
specified reps drop the weight and rep until you do. Ankle weights can be removed if you
TRAINING PLAN
find the exercise too hard to begin with or added if you are finding it too easy. Ankle weights
are great as they can be added so easily to all exercises where you are using your legs to
increase resistance.

A resistance band can be used with many of the exercises to also increase the resistance and
burn. Place the resistance band around your lower thighs just above your knees on squats,
lunges, glute bridges and deadlifts.

You will see there is high intensity steady state exercise routines incorporated into some of the
training days as seen on page 41-42. The 6 exercises in each circuit should be performed
back to back with rest at the end of the 6th exercise. The circuit is to be completed 4 times.

For the full body fitness days, complete exercises 1, 2 and 3 without a rest. Rest for 45
seconds after the third exercise. Complete 4 rounds of each set of 3 exercises. These are
called giant sets which are three or more exercises back to back with no rest period between.
They will feel like HIIT and are amazing for full body fitness including cardiovascular health,
fat loss, muscle strength and tone. I have placed the active rest days where I felt I most
needed them. However, you are welcome to change the sequence of these as you see fit. A
different order may suit you better in terms of recovery or fitting around your lifestyle.

Finally, make sure you concentrate on keeping correct form at all times. Explanations on how
to perform each exercise are in the exercise glossary and demonstrations on my You Tube.
The weights used on my demonstration videos are not a guide for the weights you should
choose.

Please ensure that you stretch and warm up before performing any of the exercises. Try
classes such as yoga to work on your flexibility and mobility. Use precaution and common
sense when using heavy weights. Please contact me if you have any questions.

Push yourself for the best results!

Go get it Fitties!

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Phase 1
Weeks 1 -3

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Phase 2
Weeks 4 - 6

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Phase 3
Weeks 7 - 9

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Phase 4
Weeks 10 - 12

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ACTIVE REST DAYS

Make being active a lifestyle choice!

It is essential to stay active on your rest days, here are some ideas that will help:

• Do a class such as yoga, pilates, dance or spinning.

• Go for a quick walk or slow jog.

• Go swimming.

• Take your dog for a walk.

• Go to an adventure centre.

• Always take the stairs when possible.

• Go on activity based dates rather than food and drink dates.

• If you have a desk based job, try to be as active as you can elsewhere in the day -
walk to work and go for a walk at lunch time.

• Get off the bus or train one stop early and walk the rest.

• Finally, don’t let others get in your head with comments about your positive lifestyle
changes. Sometimes people can be negative because they don’t understand your
journey. Just because they aren’t ready to make changes for the better doesn’t
mean it should stop you!

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TIPS FOR MUMS AND

STUDENTS

• The fact that you have already bought this guide is the perfect start. Being able to
workout in the comfort of your own home means you can be more flexible and
requires less effort and time than going to the gym.

• Have a plan and you will be more likely to follow it, particularly important for those
who are short on time. I have the workouts planned for you ☺ so you just have to
plan when they will fit into your day.

• Workout in the morning before the day gets away from you. Doing exercise in the
morning will release endorphins which will give you energy and focus for the rest of
day. If you are a mum this could mean setting aside 45 minutes before the kids get
up.

• Get other people involved – whether it’s your support network of fellow mums or
your friendship group at University.

• Include your kids - go for a fast walk in the park with the buggy, the extra weight will
also mean it’s more challenging for you. Whilst your kids are in the playground you
could join in – do some tricep dips off a bench or pull-ups on the monkey bars!
Walk the kids to school if possible.

• Avoid bedtime procrastination and go to bed early. Sacrificing that extra episode of
your favourite Netflix show for a longer and better quality sleep is an easy trade off
and you will feel better for it the following day!

• Sacrifice 45 minutes of TV to do 45 minutes of exercise, this choice will always

make you feel better.

• Put your phone on aeroplane mode or silent when you workout so that you are not
distracted by your friends or family contacting you. This will enable you to focus and
complete your workout more efficiently.

• Take some time to plan the week ahead, whether it's the weekly food shop or how
you can get the exercise plan to best fit in with your week.

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TIPS TO STAY
MOTIVATED

• It is important to set new goals but don't allow

them to take over your social life, family time or
your working days. Your goals should work in
tandem with your day to day routine so you
have a good balance.

• Music playlists help you feel energetic and give

you that extra boost.

• Believe in yourself.

• Push the boundaries of your comfort zone.

• Rest – a minimum of 7 hours sleep a night,

essential for recovery.

• Invite your friends over to join your workout and

finish with a healthy meal together.

• Surround yourself with like-minded people.

• Plan your workouts and figure out a timetable of when you have time in the day to
complete them and stick to it. Have a second slot if something changes.

• Set workout reminders.

• Take progress pictures to help spur yourself on.

• Remind yourself of your goals and achievements so far.

• Get your gym kit ready the night before.

You will never regret a workout!

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STEF’S SECRET TIPS

• My number one has to be wear comfortable clothes that you feel good in.

• Have some go-to outfits - an outfit you can turn to when you don’t feel at your best.

• Mind to muscle – tap the muscles you want to use to say “hey wake up” and focus
your mind.

• Glute activation is seriously important (see page 44).

• Always hold your tummy tight whether you are walking to work, sat at your desk or
working out. Focus on engaging your stomach muscles and keep a strong posture.

• Make sure you stay hydrated.

• Take the stairs rather than the lift.

• Make sure you have fuelled your body to get the most out of your workouts!

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MUSIC PLAYLIST
PLAYLISTS

My Strong with Stef weights playlist - search for me,

Stef_fit on Apple Music or stefwilliams_3 on Spotify to
see my playlist.

My Strong with Stef cardio playlist - search for me, Stef_fit

on Apple Music or stefwilliams_3 to see my playlist.

As mentioned before I want to feel empowered and strong when I’m training. I find that
working out to your favourite music can really help to put you in a positive mind-set and
make you feel more energetic.

The extra endorphins released by listening to your feel-good tunes will help to lift your mood
and take you back to happy memories. Music is a good distraction for your mind from what
can be a challenging workout and provides a boost to get you through it.

There is nothing better than having YOU time, listening to your favourite music, getting into
the zone and smashing a workout.

Just don’t forget your headphones!

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COMMON QUESTIONS

What do you eat before a workout?

A banana, oats or a slice of wholemeal bread an hour before a workout.

What do you eat after a workout?

A banana, Total 2% Greek yoghurt, a protein shake, some almonds or mixed bean salad.

What supplements do you take?

I use health supplements as seen in some of my favourite meals. The benefits of these are on
the supplements page 22. If I have particularly stressed my muscles I will have a protein
shake straight after a workout. Sometimes I will have a pre-workout drink if I am tired.
Generally, I try not to take too many supplements and like to get most of my nutrients from my
diet.
What happens if I miss a training day?
Don’t worry, just make up for it the next day.

How long will the workouts be?

The workouts will on average take about one hour. At the beginning, they may take a little
longer as you familiarise yourself with the exercises.

What should I do after the 8 weeks is up?

Determine your next goal, don’t stop training. Hopefully you will sign up to my App to train with
me.

How do I crush my food cravings?

Eat your food slowly and chew thoroughly. The feeling of being full can take 20 minutes to
register after you start eating, so give your brain time to catch up with stomach.
Drink plenty of water.
Eating fibrous food will help create bulk in the intestines which will make you feel fuller for
longer.
Keep yourself busy and you will not think about food as much.
Fuel your body correctly at mealtimes so that you don’t go hungry. If you get a craving for
something unhealthy, try keeping a healthy alternative nearby.

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COMMON QUESTIONS

What if I get weaker?

This might happen, so don’t worry. There will be tough days but keep pushing yourself as
working through the hard days will make you stronger.

What weight should I use?

This will differ for everyone. Trial the exercises with some different weights and get a feel for it,
you should be feeling the burn and struggling on the last few reps of each set.

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THANK YOU.

Thank you and good luck to everyone with the training plan. Believe in yourself, work for it and
the results will soon start to show. To all of you who follow me on Instagram, thank you so
much for your continued support. You inspire me to keep going and help as many people as
possible to reach their goals and get strong with me.

I have a little secret to tell you all. Soon after you finish this plan I will be releasing an app,
where you guys can train with me and get my most updated workouts, daily motivation,
progress photo bank and many more features to come. You will be getting an exclusive offer
email so watch out for it.

With love,

GO GET IT! WORK FOR IT!

Feel free to drop me a message with any questions and keep me posted with your progress
by tagging me on Instagram @stef_fit. #fittysquad

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EXERCISE GLOSSARY

YOU TUBE DEMONSTRATIONS – SEARCH STEFANIE WILLIAMS

ALTERNATE ARM LEG PLANK

1. Enter into the plank position on your elbows and toes. Make a straight line with your body
from your shoulders to your heels. Hold your core engaged and squeeze your glutes.

2. Lift one arm and the opposite leg off the floor, hold for one second then return to the
starting position and switch sides.

BENCH JUMP WITH ANKLE WEIGHT

1. Stand with your feet shoulder width apart 2-3 feet away from the bench.

2. Drop into a quarter squat, then push your feet into the floor and jump onto the bench.

3. Try to land softly by bending your knees into squat position as you land.

BICYCLE KICK
1. Lie down on the floor with your lower back pressed into the ground.

2. Lift both legs up so that your thigh are at 90 degrees to the ground and put your hands
behind your head.

3. Move your right elbow and left leg towards each other until they touch whilst the left elbow
and right leg move the opposite way.

4. Repeat for the opposite elbow and leg.

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EXERCISE GLOSSARY

BULGARIAN SPLIT SQUAT JUMP WITH ANKLE WEIGHT

1. Stand 2-3 feet in front of a flat bench with the bench behind you.
Lift one foot back so that your toes are resting on the bench.

2. Keep your head up and face forwards, with your back straight and chest out.

3. Lower yourself by bending your front knee, this shouldn’t go past your toes and your chest
should be directly above the middle of your thigh.

4. When your thigh is parallel with the ground, push off from your front foot creating enough
momentum to perform a jump. When you land, immediately bend at the knee returning your
thigh parallel with the ground.

CHEST TO FLOOR BURPEES

1. Squat down and put your hands on the floor in front of you. Jump backwards to the press
up position.

2. Lower yourself until your chest is inches from the floor keeping your core engaged.

3. Push yourself up and extend your arms straight.

4. Jump forward so that your feet are where they were when you started and you’re in the
squat position.

5. Jump upwards and fully extend your arms to the ceiling then return to the starting position.

CLOSE GRIP PRESS UP

1. Face the floor with a straight body, support your weight on your toes and palms.

2. Place your hands flat on the floor about 5 inches apart.

3. Lower your body downwards by bending at the elbows, keep them tucked into your sides
until your chest almost touchers the floor.

4. Engage your core and keep your body in a straight line. Hold for one second.

5. Then press your body back up to its starting position whilst contracting your chest and
triceps.

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EXERCISE GLOSSARY

COMMANDO
1. Start in the plank position on your forearms. Push up on your right side so your right arms is
straight and then follow with your left arm. Keep your core engaged at all times.

2. Lower down onto your right forearm and then your left forearms so that your back in the
plank position.

CRAB WALK
1. Place a resistance band around both ankles.

2. Keep your legs shoulder width apart and sink into a half squat.

3. Walk to the left, then change direction after a few steps.

CROSS MOUNTAIN CLIMBER

1. Start at the top of the press up position. Only your hand and toes should touch the floor with
your hands slightly wider than shoulder width.

2. Keep your core engaged and back straight.

3. Pick up your right foot and bring your knee towards your left shoulder.

4. Return your right foot to the starting position and pick up your left foot and bring you knee
towards your right shoulder.

DEAD BUG
1. Lie on your back with your hands and arms extended towards the ceiling. Bring your thighs
90 degrees to your back.

2. Push you back flat into the floor and keep your core engaged with glutes squeezed.

3. Extend your right leg straight so your heel nearly touches the floor and left arm back at the
same time so your knuckles nearly touch the floor.

4. Return to the starting position and repeat for the left leg and right arm.

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EXERCISE GLOSSARY

DUMBBELL AROUND THE WORLD

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms
straight. Keep your head up, chest up and shoulders back.

2. Keeping your arms straight, move the dumbbells creating a semi-circle until they touch
above your head and then lower back down to the starting position.

DUMBBELL BENT OVER ROW

1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring
your torso forward by bending at the waist. Keep your back straight and core engaged until it
is almost parallel to the floor. Keep the back of your head and neck in line with your back. Let
your arms hang perpendicular to the floor and your torso.

2. Keeping your back still and core engaged lift the dumbbells to your side, keeping the
elbows close to the body. Squeeze your back muscles to do this and hold at the top.

3. Lower the weight to return to your starting position.

DUMBBELL BENT OVER TRICEP EXTENSION

1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring
your torso forward by bending at the waist. Keep your back straight and core engaged until it
is almost parallel to the floor. Keep the back of your head and neck in line with your back.

2. Keep your elbows tight to your torso and upper arms parallel with your back. Now use your
triceps to lift the weight keeping your upper arm still whilst your forearm moves.

3. Squeeze your triceps as you straight your arms the slowly lower the dumbbells back to the
starting position.

DUMBBELL CHEST FLY

1. Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your
palms facing the ceiling and place your arms perpendicular to your torso in line with your
shoulders.

2. Keep your elbows slightly bent, squeeze the chest muscles so that the dumbbells meet and
touch above your chest then slowly lower them back down to the starting position.

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EXERCISE GLOSSARY

DUMBELL CHEST PRESS

1. Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your
upper arm perpendicular to your torso whilst creating a 90 degree angle with your forearm
which point up towards the ceiling. Palms facing towards your feet.

2. Use your chest to push the dumbbells up until your arms are nearly straight, hold for a
second before slowly lowering them back to the starting position.

DUMBBELL CLOSE GRIP CHEST PRESS

1. Lie down with your back and legs flat on the floor. Hold a dumbbell in each hand with your
upper arm alongside your torso whilst creating a 90 degree angle with your forearm which
point up towards the ceiling. Palms facing towards your torso.

2. Use your chest and triceps to push the dumbbells up until your arms are nearly straight
whilst keeping your elbows in. Hold for a second before slowly lowering them back to the
starting position.

DUMBBELL COSSACK SQUAT LEFT AND RIGHT

1. Stand with your feet wide apart.

2. Hold a dumbbell at the base with both hands at waist height.

3. Lower yourself by bending your right knee as if squatting on that leg whilst keeping your left
leg straight. Keep your back straight and core engaged.

4. Stop when your right thigh is parallel to the ground and then push yourself back up driving
through the right heel. Do the same for the left leg.

5. For an elevated cossack, place the leg which stays parallel with the floor on a raised
platform.

DUMBBELL CURTSY SQUAT

1. Stand with your feet shoulder width apart holding a dumbbell with both hands at waist
height. Keep your head up, chest up and shoulders back.

2. Like a curtsy, lift your right foot from the ground and place it behind your left leg taking a
wide lateral step.

3. Bend your left knee descending into a squat until your left thigh is parallel to the ground.
Then drive through the left foot and extend your leg straight returning the right foot to the
starting position. Repeat for the other leg and foot.

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EXERCISE GLOSSARY

DUMBBELL DEADLIFT
1. With the dumbbells on the floor, position yourself so the dumbbells are centred over your
feet. Your feet should be about hip width apart.

2. Bend from the hip to grip the dumbbells with an overhand grip. Keep your back straight,
bend the knees and look straight ahead. Keep your chest up.

3. Pull the dumbbells up, driving through the heels until you are standing straight, pulling your
shoulder blades together and with your chest out. Hold for one second then return to the
starting position.

DUMBBELL FRONT SQUAT

1. Stand with your feet shoulder width apart and slightly facing outwards. Lift a pair of
dumbbells up onto your shoulders so that one end of each dumbbell rests on top of each
shoulder.

2. Squat by bending your knees, swivel from the hips by pushing your bum back. Keep your
back straight, chest up and look forward. Keep your core and glutes tight. Make sure that the
weight is pushing through your heels.

3. When your thighs are parallel with the ground, contract your legs and glutes to push the
weight up back to the starting position.

DUMBBELL GLUTE BRIDGE

1. Lie with your feet flat on the floor and a dumbbell across your hips.

2. With knees bent, lift your hips up by squeezing your glutes and pushing your heels into the
floor, hold and squeeze at the top for two seconds.

3. Return to the start position by lowering your hips back to the floor.

4. For glute bridge with abduction, place a resistance band around your shins just below your
knees. When you raise your hips and squeeze your glutes, simultaneously push your legs
outwards against the resistance band.

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EXERCISE GLOSSARY

DUMBBELL HAMMER CURL

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms
straight. Keep your head up, chest up and shoulders back.

2. While keeping your upper arm still and elbows in, curl the weight up until your biceps are
fully contracted and the dumbbell is at shoulder height.

3. Slowly lower the dumbbells back to the starting position.

DUMBBELL LATERAL FRONT RAISE

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms
straight and palms facing your thighs. Keep your head up, chest up and shoulders back.

2. Whilst keeping your torso engaged and still, lift both dumbbells in front of you until your
arms are parallel with the floor.

3. Slowly lower the dumbbells down to the starting position and repeat.

DUMBBELL PLANK PRESS UP TO ROW

1. Place two dumbbells on the floor shoulder width apart. Position yourself as though you
were doing a press up and use the handles of the dumbbells to support your weight.

2. Keep your core engaged and body in a straight line.

3. Lower your body down so that your chest is at the same height as the dumbbell. As you
push yourself back up, leave one dumbbell on the floor and pull the other dumbbell back by
flexing the elbow to perform a row. Keep your elbow close to your body.

4. Lower the dumbbell to the floor, perform another press up and repeat for the opposite side.

DUMBBELL PLANK TO ROW

1. Place two dumbbells on the floor shoulder width apart. Position yourself as though you
were doing a press up and use the handles of the dumbbells to support your weight.

2. Keep your core engaged and body in a straight line.

3. Leaving one dumbbell on the floor, pull the other dumbbell back by flexing the elbow to
perform a row, keep your elbow close to your body.

4. Lower the dumbbell to the floor and row the opposite side.

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EXERCISE GLOSSARY

DUMBBELL REVERSE LUNGE

1. Stand up straight holding a dumbbell in each hand with your arms at your sides.

2. Step backwards with your left leg around 2-3 feet. Lower your body down by bending your
right knee, keeping your core engaged and body upright. The right knee should not go past
your toes.

3. Once your right thigh is parallel to the ground, push through your right foot to straighten the
leg and bring your left leg back to the starting position.

4. Repeat for the opposite leg.

DUMBBELL ROMANIAN DEADLIFT

1. Stand up straight and hold the dumbbells at hip level with an overhand grip. Shoulders
back, head up, knees very slightly bent.

2. Lower the dumbbells by pushing your bum back and hinging at the hips with knees slightly
bent. Keep the dumbbells close to your body and look forward with your shoulders back.

3. As you lower the dumbbells slowly you should feel this pull on your hamstrings, lower the
dumbbells to just below the knee or a bit further if you feel comfortable.

4. Return to the starting position by pushing your hips forward and contracting your glutes to
stand up straight.

DUMBBELL SIDE LATERAL RAISE

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms
straight and palms facing your thighs. Keep your head up, chest up and shoulders back.

2. While keeping your torso engaged and still, lift the dumbbells to the side of your body until
your arms are parallel with the floor.

3. Slowly lower the dumbbells down to the starting position and repeat.

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EXERCISE GLOSSARY

DUMBBELL SIDE TO FRONT LATERAL RAISE

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms
straight and palms facing your thighs. Keep your head up, chest up and shoulders back.

2. While keeping your torso engaged and still, lift both dumbbells in front of you until your
arms are parallel with the floor, slowly lower the dumbbells down to the starting position.

3. Then lift the dumbbells to the side of your body until your arms are parallel with the floor,
slowly lower the dumbbells down to the starting position and repeat.

DUMBBELL SINGLE ARM BENT OVER ROW

1. Hold a dumbbell in one hand with palm facing your torso. Bend your knees and bring your
torso forward by bending at the waist. Keep your back straight and core engaged until it is
almost parallel to the floor. Keep the back of your head and neck in line with your back. Let
your arms hang perpendicular to the floor and your torso.

2. Keeping your back still and core engaged, drive your elbow back and squeeze your back
muscles to lift the dumbbell, keep the elbow close to the body and pause at the top.

3. Lower the weight to return to your starting position.

DUMBBELL SINGLE ARM CURLS

1. Stand with your feet shoulder width apart holding a dumbbell in each hand with your arms
straight. Keep your head up, chest up and shoulders back.

2. While keeping your upper arm still and elbows in, curl the weight up with one arm until your
bicep is fully contracted and the dumbbell is at shoulder height.

3. Slowly lower the dumbbell back to the starting position and repeat for the other arm.

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EXERCISE GLOSSARY

DUMBBELL SINGLE LEG DEADLIFT

1. Stand with your feet shoulder width apart, hold a dumbbell in your right hand, hanging to
the side of your body.

2. Stand on your right leg, keep the knee slightly bent and look straight ahead. Perform a
Romanian deadlift on you right leg by bending at the hip and extending your left leg behind
you for balance.

3. Lower the dumbbell until your torso is parallel to the floor and then return back to the
standing position.

4. Repeat on the opposite leg.

DUMBBELL BULGARIAN SPLIT SQUAT

1. Stand 2-3 feet in front of a flat bench facing away from the bench.

2. Lift one foot back so that your toe is resting on the flat bench.

3. Keep your head up and facing forwards, with your back straight and chest up.

4. Lower yourself by bending your front knee, this should not go past your toes and your chest
should be directly above the middle of your thigh.

5. When your thigh is parallel with the ground, push through your foot on the floor to extend
the leg, bringing it back to the starting position.

DUMBBELL SQUAT TO PRESS

1. Stand with your feet shoulder width apart holding a dumbbell in each hand.

2. Lift the dumbbells to shoulder height resting them on your shoulders with your palms facing
each other and elbows pointing forward. Keep your head up and chest up.

3. Squat by flexing both knees and hips to lower the body, keep your back straight and make
sure your knees don’t go past your toes.

4. When your thighs are parallel to the floor pause for one second before pushing through
both feet and straightening your legs to bring you back to the standing position. Then press
the weights overhead by extending your arms straight upwards.

5. Return the dumbbells to the shoulder to return to the starting position.

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EXERCISE GLOSSARY

DUMBBELL SQUAT
1. Stand with your feet shoulder width apart and facing slightly outwards. Hold a dumbbell in
each hand and arms by your sides.

2. Squat by bending your knees, swivel from the hips by pushing your bum back. Keep your
back straight, chest up and look forward. Keep your core and glutes tight. Make sure that the
weight is pushing through your heels.

3. When your thighs are parallel with the ground, contract your legs and glutes to push back
up to the starting position.

DUMBBELL BULGARIAN SPLIT SQUAT

1. Standwith your feet hip width apart, hold a dumbbell in each hand and arms by your sides.

2. Lift up onto your tip toes by contracting your calves. Hold for one second then return your
feet flat on the floor.

DUMBBELL STANDING SHOULDER PRESS

1. Stand up straight with a dumbbell in each hand and arms by your side.

2. Place the dumbbells on your shoulders with your palms facing forward.

3. Push the dumbbells towards the ceiling until they touch, then slowly lower them back onto
your shoulders to complete a rep.

DUMBBELL STATIC LUNGE

1. Stand with a dumbbell in each hand and arms by your side.

2. Step forward with your left leg around 2-3 feet in front of your right foot which remains
stationary, keep your torso upright and core engaged.

3. Flex your left knee allowing your leg to lower until your left thigh is parallel to the floor. Make
sure your knee doesn’t go past your toes.

4. Push through your left foot straightening the leg whilst bring it back to its starting position to
stand up straight.

5. Repeat for the opposite leg.

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EXERCISE GLOSSARY

DUMBBELL SUMO SQUAT

1. Stand with your feet slightly wider than shoulder width apart, hold a dumbbell with both
hands and arms hanging in front of you.. Keep your head up, chest up and shoulders back.

2. Your toes should be facing out.

3. Keeping your arms still and straight, squat by flexing both knees and hips to lower the body,
keeping your back straight and making sure your knees do not go past your toes.

4. Once your thighs are parallel to the floor pause for one second and then push through both
feet, straightening your legs to bring you back to the standing position.

THE FROGGER
1. Start in the plank position on your hands and toes with your body in a straight line. Engage
your core.

2. Jump your feet to the outside of your hands, going into a squat position whilst keeping your
hands on the floor.

3. Jump your feet back to the plank starting position.

HIGH KNEES
1. Stand up straight with your feet hip width apart, look straight ahead.

2. Run on the spot lifting your knees as high as possible.

INCLINE PRESS UPS

1. Place your hands slightly wider than shoulder width apart on an elevated platform with your
bodyweight supported by your palms and toes.

2. Lower your body downwards by bending at the elbows until your chest almost touchers the
elevated platform, keep your core engaged and your body in a straight line. Hold for one
second.

3. Then press your body back up to its starting position whilst contracting your chest.

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JUMPING LUNGE
1. Step forward with your left leg around 2-3 feet in front of your right foot which remains
stationary, keep your torso upright and core engaged.

2. Flex your left knee and allow your leg to lower until your left thigh is parallel to the floor,
don’t let your knee go over your toes.

3. Extend through both legs with enough force so that you jump, swinging your arms to help
you lift.

4. As you jump, switch the position of your legs so that your front leg goes to the back and
back leg to the front.

5. When you land, cushion the impact by going straight back into the lunge position.

JUMPING SQUAT
1. Place your feet shoulder width apart and arms by your side.

2. Squat by bending your knees, keep your back straight and chest as upright as possible.
Keep your core and glutes tight.

3. When your thighs are parallel with the ground, contract your legs and glutes to jump
straight up in the air.

4. When you land, cushion the impact by going straight back into the squat position.

JUMPING STEP UP
1. Stand with your feet shoulder width apart, arms by your sides and a bench in front of you.

2. Step onto the bench with the left foot pushing through your foot to create enough
momentum to perform a jump extending the leg straight. Simultaneously place your right foot
on the bench as you come up.

3. Step down with the right leg, followed by the left leg to return to the starting position.

4. Repeat for the opposite leg.

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KETTLEBELL GOBLET SQUAT

1. Stand up straight holding a kettlebell with both hands close to your chest. Position feet
slightly wider than shoulder width apart and toes pointing outwards.

2. Squat down bending both knees until your hamstrings are as close to your calves as you
can get them. Keep your head and chest up and back straight and make sure your knees
don’t go over your toes.

3. Hold for one second at the bottom before pushing through your heels back up to the
starting position.

KETTLEBELL SINGLE ARM ROW

1. Hold a kettlebell in one hand with palm facing your torso. Bend your knees and bring your
torso forward by bending at the waist. Keep your back straight and core engaged until it is
almost parallel to the floor.

2. Keep the back of your head and neck in line with your back. Let your arms hang
perpendicular to the floor and your torso. Keep your back stationary and core engaged as you
drive your elbow back and squeeze your back muscles to lift the kettlebell. Keep your elbow
close to the body and hold for one second at the top.

3. Lower the weight to return to the starting position.

KETTLEBELL SQUAT TO UPRIGHT ROW

1. Stand with your feet slightly wider than shoulder width apart and toes pointing out, hold a
kettlebell with both hands and straight arms. Keep your head up, chest up and shoulders
back.

2. Keeping your arms still and straight, squat by flexing both knees and hinging at the hips to
lower the body. Keep your back straight and make sure your knees don’t go over your toes.

3. When your thighs are parallel to the floor pause for one second, then push through both
feet and straighten your legs to bring you back to the standing position.

4. As you straighten your legs simultaneously lift the kettlebell by raising your elbows up and
to the side until the kettlebell nearly touches your chin. Lower it back down to the starting
position.

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KETTLEBELL SWING
1. Stand with your feet shoulder width apart and with a kettlebell between your feet.

2. Pick up the kettlebell and push your bum back and bend your knees slightly. Make sure
your back is flat and look straight ahead. Let the kettlebell swing between your legs.

3. Thrust your hips forward by squeezing your glutes and allow the kettlebell to swing forward
and upwards.

4. Let the kettlebell swing back between your legs to the starting position.

KETTLEBELL UPRIGHT ROW

1. Stand with your feet slightly wider than shoulder width apart and toes pointing out, hold a
kettlebell with both hands out in front of you and straight arms. Keep your head up, chest up
and shoulders back.

2. Lift the kettlebell by raising your elbows up and to the side until the kettlebell nearly touches
your chin. Lower it back down to the starting position.

KNEELING KICK BACK WITH ANKLE WEIGHT

1. Kneel on the floor with your arms extended, back straight and hands directly below your
shoulders.

2. With ankle weights, push your right leg back behind you as high as possible until it is nearly
straight contracting your glutes.

3. Try to push backwards with your heel to generate more contraction.

4. Repeat on the other side.

LYING LEG CURL WITH RESISTANCE BAND

1. Lie face down flat on the floor, with your legs straight.

2. Loop a resistance band between your toes.

3. Slowly curl one leg bringing your heel up to your bum by bending your knee.

4. Hold for one second then lower the bent leg slowly to the starting position.

5. Repeat on the other side.

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LYING LEG RAISES WITH ANKLE WEIGHT

1. Lie with your back and legs flat on the floor and weights around your ankles. Places your
arms by the side of your body with your palms facing down.

2. Press your lower back into the floor engaging your core. Lift your legs up together, keeping
them straight until they make a 90 degree angle with you torso.

3. Then slowly lower your legs back down to the starting position.

LYING LOCUST WITH ANKLE WEIGHT

1. Lie flat, face down on the floor with your arms fully extended in front of you and legs fully
extended behind you with weights around your ankles.

2. Raise your legs off the floor and hold for 2 seconds. Squeeze your lower back and glutes.

3. Slowly lower your legs back to the floor.

MONSTER WALK
1. Place a resistance band around both ankles.

2. There should be enough tension that they are tight when your feet are shoulder width apart.

3. Bend knees at about a 45 degree angle (or squat position) and do not let them buckle
inwards. Engage the core and keep your back straight and chest up.

4. Slowly walk forward or backward with short steps while keeping constant tension on the
band.

MOUNTAIN CLIMBER
1. Begin in a high plank position, with your weight supported by your hands and toes. . Bring
one knee up towards your chest by bending your leg. Explosively switch legs, extending the
bent leg until the leg is straight and toes on floor whilst bringing the other foot up and knee
towards your armpit.

2. Throughout the motion keep your core engaged and body straight.

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OVERHEAD DUMBBELL TRICEP EXTENSION

1. Stand up with a dumbbell held by both hands and feet shoulder width apart. Use both
hands to lift the dumbbell over your head until both arms are fully extended.

2. Keep your upper arms close to your ears and elbows, lower the weight behind your head
until your forearms touch your biceps.

3. Push back up to the starting position using your triceps.

PLANK HIP DIP

1. Get into a low plank position with your weight on your toes and forearms. Your elbows
should be directly below the shoulder, core engaged and body in a straight line.

2. Rotate your hips to the right until they almost touch the floor then rotate back to your left
until your hips almost touch the floor.

PLANK JACKS
1. Get into the low plank position, support your weight on your toes and forearms. Your elbows
should be directly below the shoulder.

2. Keep your core engaged and body in a straight line at all times.

3.. Jump your feet out to the side and then back to the starting position.

PLANK SHOULDER TOUCH

1. Get into a high plank position, support your weight on your toes and palms. Your arms
should be straight and hand directly below your shoulders.

2. Keep your core engaged and body in a straight line at all times.

3. Lift your left hand off the ground and tap your right shoulder. Repeat for the opposite hand.

4. Keep hips and shoulders square to the floor.

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PLANK TO TRICEP EXTENSION

1. Get into a low plank position, support your weight on your toes and forearms with your
palms on the floor elbow width apart. Your elbows should be directly below the shoulder.

2. Keep your core engaged and body in a straight line at all times.
Push up onto your palms by contracting your triceps. Lower back down to the starting
position.

PRESS UP
1. Get into a high plank position, support your weight on your toes and palms.

2. Place your hands slightly wider than shoulder width apart.

3. Lower your body downwards by bending at the elbows until your chest almost touchers the
floor, keep your core engaged and your body in a straight line. Hold for one second.

4. Then press your body back up to its starting position whilst contracting your chest.

PUNCHING SIT UP
1. Lie down on the floor with your legs bent at the knees so your feet are comfortably flat on
the floor.

2. Elevate your upper body by engaging your core and throw two punches forward as your
stomach gets close to your thighs.

3. Slowly lower your body down to the starting position.

RESISTANCE TUBE BENT OVER ROW

1. Place a resistance tube under your feet with your feet close together.

2. Grip each handle with palms facing your torso.

3. Bend your knees and bring your torso forward by bending at the waist. Keep your back
straight and core engaged until it is almost parallel to the floor. Keep the back of your head
and neck in line with your back. Let your arms hang perpendicular to the floor and your torso.

4. Drive your elbow back keeping it close to the body, squeeze the back muscles and hold for
one second.

5. Lower the band to return to the starting position.

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RESISTANCE TUBE BICEP CURL

1. Place a resistance tube under your feet with your feet close together.

2. Hold a handle in each hand with your arms straight. Keep your head up, chest up and
shoulders back.

3. While keeping your upper arm still and elbows in, curl the resistance up until your biceps
are fully contracted and the handles are shoulder height.

4. Slowly lower the handles back to the starting position.

RESISTANCE TUBE FRONT LATERAL RAISE

1. Place a resistance tube under your feet.

2. Grip one handle with your left hand, stand up straight with your left arm straight down by
your side.

3. While keeping your torso engaged and still, lift your arm in front of you until your arm is
parallel with the floor.

4. Repeat for the other arm.

RESISTANCE TUBE LATERAL PULL DOWN

1. Secure the resistance tube to an item above your head so your hands can reach the
handles when your arms are straight above your head.

2. Stand with your feet shoulder width apart holding a handle in each hand with your arms
straight above your head. Keep your head up, chest up and shoulders back.

3. Pull the handles down until they are level with your shoulders whilst squeezing your back
muscles.

4. Slowly raise the handles back to the starting position.

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RESISTANCE TUBE SIDE LATERAL RAISE

1. Place a resistance tube under your feet.

2. Grip one handle with your left hand, stand up straight with your left arm straight down by
your side.

3. While keeping your torso engaged and still, lift your arm to the side of your body until your
arm is parallel with the floor.

4. Repeat for the other arm.

RESISTANCE TUBE SINGLE ARM TRICEP PUSHDOWN

1. Secure the resistance tube to an item slightly above your head.

2. Grip one handle with your left hand, stand up straight with your elbow tucked into your side
and your forearm at a 90 degree angle with the floor and palm facing down.

3. Keeping your elbow still, push the handle down contracting your tricep until your arm is
straight.

4. Slowly return to the starting position.

REVERSE DUMBBELL FLY

1. Hold a dumbbell in each hand with palms facing your torso. Bend your knees and bring
your torso forward by bending at the waist until it is parallel to the floor. Keep your core
engaged and the back of your head and neck in line with your back.

2. Let your arms hang perpendicular to the floor and your torso.

3. Keeping your back still and core engaged lift the dumbbells away from each other to the
side in an arc motion. The arms should be elevated until they are parallel with the floor.
Squeeze your back muscles to do this and hold at the top.

4. Slowly lower the weights to return to your starting position.

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REVERSE LUNGE WITH KNEE DRIVE AND DUMBBELL PRESS

1. Stand shoulder width apart and hold a dumbbell in each hand.

2. Pull up the dumbbells to shoulder height resting them on your shoulders with your palms
facing each other and elbows pointing forward. Keep your head up and chest up.

3. Step back 2-3 feet with your left leg. Lower your body down by bending your right knee,
keeping your core engaged and body upright. The right knee should not go over your toes.

4. Once your right thigh is parallel to the ground, push through your right foot to straighten the
leg and drive your left leg up in the air. Simultaneously press the weights overhead by
extending your arms straight upwards.

5. Return the dumbbells to your shoulders and both feet on the floor to return to your starting
position.

6. Repeat for the opposite leg.

SEATED ALTERNATING DUMBBELL SHOULDER PRESS

1. Sit on a chair or bench with a dumbbell in each hand and your arms by your side.

2. Raise the dumbbells up onto your shoulder with palms facing forward.

3. One arm at a time, push the dumbbell towards the ceiling, lowering one arm to the starting
position before pushing up with the other arm.

SIDE PLANK RAISE

1. Lie sideways and support your body weight on your forearm and side of your foot. Make
sure your elbow is directly underneath your shoulder and your body is in a straight line.

2. Lower your body down until your hip nearly touches the floor and then raise your body back
up into the side plank position. Keep your core engaged throughout.

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SIDE PLANK ROTATION

1. Lie on your side and support your body weight on your forearm and side of your foot. Make
sure your elbow is directly underneath your shoulder, core engaged and body in a straight
line.

2. Reach up with your right hand and extend the arm, then rotate your torso downwards and
reach under your body with your right arm. Rotate back to the side plank position.

3. Repeat for the opposite arm.

SINGLE ARM RESISTANCE TUBE BICEP CURL

1. Place a resistance tube under your feet with your feet close together.

2. Hold a handle in one hand with your arm straight. Keep your head up, chest up and
shoulders back.

3. While keeping your upper arm still and elbow in, curl the resistance up until your bicep is
fully contracted and the handle is shoulder height.

4. Slowly lower the handle back to the starting position. Repeat on the other side.

SINGLE ARM RESISTANCE TUBE TRICEP EXTENSION

1. Place a resistance tube under your feet with your feet close together.

2. Hold a handle in one hand with your arm straight above your head. Keep your head up,
core engaged, chest up and shoulders back.

3. Keep your upper arm alongside your ear with elbows in and perpendicular to the floor,
lower the resistance behind your head until your forearms touch your biceps.

4. Push back up to the starting position by using your triceps.

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SINGLE LEG GLUTE BRIDGE
1. Lie on the floor with your arms at a 45 degree angle to your torso and your knees bent with
feet flat on the floor.

2. Hold your right leg straight in the air and the left leg bent with your foot flat the floor.

3. Lift your hips up by squeezing your glutes and pushing your left heel into the floor and hold
at the top for one second.

4. Return to the starting position by lowering your hips back to the floor.

5. Repeat for opposite leg.

SINGLE LEG SQUAT ON BENCH

1. Stand the distance of your thigh length away from a bench, facing away from it and feet
shoulder width apart.

2. Squat with one leg by bending your knee, swivel from the hips and push your bum back.
Keep your back straight, chest up and look forward. Keep your core and glutes tight. Make
sure that the weight is pushing through your heel. The other leg should be in the air straight
out in front of you.

3. When your thigh is parallel with the ground and bum touches the bench, contract your leg
and glute to push yourself back to the starting position.

STAR PLANK
1. Get into a high plank position. Rather than placing your hands directly underneath your
shoulders, spread them out wide so that your chest is lower to the ground.

2. Keep your core engaged and body in a straight line at all times.

SUPERMAN WITH ANKLE WEIGHT

1. Lie face down on the floor with your arms fully extended in front of you and legs fully
extended behind.

2. Raise your legs, arms and chest off the floor at the same time and hold for 2 seconds.

3. Squeeze your lower back and glutes.

4. Slowly lower your legs, arms and chest back to the floor.

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TOUCH TOE PIKE

1. Get into the high plank position, with your body in a straight line and core engaged.

2. Bend at your hips and push your bum vertically towards the ceiling. Reach under your body
with your right arm to touch your left foot. Keep your legs as straight as possible.

3. Return to the high plank position and repeat for the opposite arm.

TRICEPS BENCH DIP

1. Place a bench behind your back. Hold onto the edge of the bench with your palms shoulder
width apart. Your arms should be fully extended and also legs fully extended forward.

2. Slowly lower your body by bending your elbows until the angle between the upper arms and
forearm is 90 degrees. Keep the elbows tucked in throughout the movement.

3. Push through your palms using your triceps to bring your torso back up to the starting
position.

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