A very green

A V E G A N G U I D E T O T H E H O L I D AY S .
 CONTENT

1. Have your cake & eat it too!

My tips for having fun through the holidays, without losing your gains.

2 . K a t y a ’s C h r i s t m a s L i s t
What I’m asking Santa for this Christmas - a wish list for the vegan in your life.

3 . K a t y a ’s C h r i s t m a s F a v o r i t e s
My delicious and nutritious spin on Christmas cooking.

4. All I want for Christmas is GAINS!

I’ve got a Booty and Sweat session for you that you can complete at home or at the gym,
and an energising yoga flow sequence to keep you motivated and balanced these holidays!
 H AV E Y O U R C A K E & E A T I T T O O

Choose a few things to prioritize throughout the holidays, and be open to compromises.
The key to staying on track throughout the holidays is choosing a few non-negotiables
that you will commit to and being a little relaxed for the rest of the time. This way you will
make sure you don’t get too far off track when it comes to nutrition and training, but you’ll
still be able to enjoy some of your favorite holiday treats.

MY 3
PRIORITIES
THESE
H O L I D AY S

For me, my three priorities this holiday season will be:

1 . T R A I N I N G - I aim to get to the gym 5 times a week over the holiday

season. On days like this, I will either swap my rest and training days or be
active in whatever way I can manage that day.

This means there may be weeks that I only manage to get in 3 or 4 proper
training sessions, but I will be making sure I do something on the days I don’t
train properly, even if it’s just a walk along the beach with the family.

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 2 . N U T R I T I O N - Because I follow a plant-based diet, eating well is just
a lifestyle for me now. But I definitely still get tempted - especially during
the holidays! For my #WBKgirls who aren’t plant-based, I highly recommend
focusing on getting plenty of vegetables on your plate this holiday season.
Vegetables tend to be full of nutrients that support your body to be it’s
best, plus, they are lower in calories than a lot of processed foods that don’t
provide much in terms of healthful nutrients.

Over the holidays I will be keeping track of how often I’m having treats, and
making sure that 80-90% of my meals are full of nutrients that will keep my
body feeling good and performing at it’s best. Even for a vegan, tempting
foods are offered so often during the holidays, so it can be really hard to
keep track of how regularly you are indulging. By aiming for 80-90% healthy,
this leaves room for a vegan treat or two each week.

3 . Q U A L I T Y FA M B A M T I M E - Family and togetherness are what

this time of year is all about, so I plan on making the most of the holidays to
really be present with my family and friends. This might mean having to skip
the gym one day and take a walk instead so I can catch up with someone,
but it’s totally worth it!

You can always combine friend or family time with being active and training
by seeing if your loved ones want to join you for a training session, a walk, or
a class. This way you’re giving them the gift of your presence, as well as the
gift of fitness!

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 MY IDEAL CHRISTMAS LIST

What will I be asking Santa for this Christmas? Many people that follow a plant-based diet,
do so for ethical reasons. This means it can be a little tricky buying presents for a vegan
that is living life mindfully. But, never fear there are plenty of things other plant-based
babes will be asking for this Christmas (or what to get the vegan in your life) and here are
my suggestions...

On every girl’s wish list this Christmas season is - obviously -

LEGGINGS!

Giving leggings is like giving the gift of fitness! (But in tons of colors...).
My favorite holiday color is OLIVE but let’s be honest I need leggings in
every color of the rainbow!

FITNESS EQUIPMENT or WORKOUT PLANS

There are very few gifts for your fitness bae that are better than leggings,
except for maybe fitness equipment. The best part about this is that
there’s a gift for every budget - from booty bands all the way up to
workout programs - exercise can be a gift for everyone! Here’s my favorite
for a beginner, and here’s my favorite for someone who’s already familiar
with my programs.

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 BLESSED

Giving the gift of plant-based protein will make you a favorite with
any vegan, or any fitness enthusiast for that matter! Blessed contains
23 grams of plant-based, high-quality pea protein per serving and is
delicious mixed with water, in smoothies, oats or even in vegan treats! I
like mine with almond milk. Also, it comes in three flavors. Get a mix-pack
for the one you love!

SWIMWEAR

No matter where you are in the world, we are all dreaming of blue water
and sunshine around the holidays, we all love a tropical holiday and there
is a swimsuit to compliment every body shape! So a no-brainer Christmas
gift for every one of my WBK babes is a new swimsuit because let’s be
honest, we’ve worked hard for our bodies this year, why not show it off!?!

Pssst! Something exciting is coming to the WBK swimwear world! Keep

an eye out for these ;).

KITCHEN APPLIANCES

Anyone that is health conscious has had their fair share of time in the
kitchen. Health and eating habits go hand in hand and any self-respecting
plant-based babe will have a go-to recipe that is always a hit. So why
not add to their kitchen capabilities? Kitchen appliances can range
from something as small as a sprializer (think zoodles and sweet potato
slinkies) to an air fryer or food dehydrator!

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 STOCKING STUFFERS

Natural toiletries and makeup are the perfect thoughtful little gifts I like to use as
stocking fillers or Kris Kringle gifts.

Natural deodorant - good for you and the environment!

A bamboo toothbrush - these help to eliminate plastic waste, plus they’re naturally
antimicrobial and they’re biodegradable!

Cruelty-free and chemical free fake tan - you can get all kinds of tanning products
and accessories that are environmentally friendly, cruelty-free and just as good as
traditional tanning products.

Reef-safe sunblock - Aim for products that provide high SPF protection from both UVA
and UVB rays, make sure they DON’T contain Oxybenzone and Octinoxate and, you
will want products that are “non-nano”. Mineral-based sunscreens that contain zinc
oxide and titanium dioxide are a good choice. If in doubt, look for reef safe labels.

Eco-friendly shampoo and conditioner - try to opt for vegan products that do not
contain pthalates and parabens.

Organic eco-friendly body wash - try to avoid SLS and SLES as well as pthalates and
parabens, and look for options that use essential oils as the fragrance source.

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 MY VEGAN TWIST ON CHRISTMAS

My delicious and nutritious spin on Christmas cooking - try each of these

healthy-ish Christmas treats for yourself, take them to a holiday event, or make them for
your family holiday meal!

Christmassy
Sweet Potatoes
SERVES 4

4 sweet potatoes (about 10 oz each) 1/4 cup finely chopped dried cranberries
1/2 cup finely chopped onion 2 Tbsp chopped walnuts
1 1/3 cups diced pears (about 2 medium pears) 1 Tbsp olive oil
1 tsp poultry seasoning 1/2 tsp cinnamon
(thyme, sage, marjoram, black pepper, nutmeg) 1 tsp salt

1. Preheat oven to 400F and line a baking sheet with tinfoil.

2. Place the potatoes on the baking sheet and bake for 45 minutes to an hour. Set aside until cool enough
to handle.
3. Reduce the oven temperature to 375F.
4. Heat olive oil in a large pan on medium/high heat. Add in the onion and cook until it just begins to
soften.
5. Add pears and poultry seasoning and cook until the pears just begin to become soft.
6. Slice down the center of each potato and scoop the insides into a medium bowl. Leave a little bit of the
potato just inside the skin so the potato can hold its shape.
7. Mash the sweet potatoes until smooth.
8. Add the pear mixture into the mashed sweet potato, along with the salt and cinnamon. Mix well before
spooning mixture into each potato.
9. In a small bowl, mix the cranberries and walnuts and then spread along the center of each potato.
10. Bake for another 15-20 minutes and allow to cool slightly before eating.
 Blessed
Christmas Cookies
MAKES 12

1 1/4 cup almond flour 1/3 cup brown sugar

1/4 cup vegan dark chocolate chips 1/4 cup acqufaba (the brine in a can
1/3 cup Choc Coconut Blessed Protein of chickpeas)
1/2 tsp baking powder 3 Tbsp coconut oil (melted)
1/4 tsp sea salt 1/2 tsp vanilla extract

1. Preheat oven to 375F and line a baking sheet with parchment paper.
2. In a mixing bowl, stir almond flour, dark chocolate chips, Blessed Protein, baking powder, salt and
brown sugar.
3. In a separate bowl, beat acquafaba using a hand-held mixer until loose peaks form. Then add in the
melted coconut oil and vanilla and whisk to combine.
4. Add the aquafaba mixture to the dry ingredients and mix until just combined, creating a firm dough.
Loosely cover and place in refrigerator for 30 minutes.
5. Scoop 1 1/2 Tablespoon amounts of dough and transfer to your lined baking sheet. Shape with your
hand or the back of a spoon.
6. Bake for 12-15 minutes or until edges are golden brown.
 Blessed
Gingerbread Truffles
MAKES 12

COOKIE DOUGH CHOCOLATE COATING

2 scoops Vanilla Chai Blessed Protein 4 oz vegan dark chocolate
1/4 cup almond flour 1/2 Tbsp coconut oil
3/4 tsp ginger sea salt or desiccated coconut for sprinkling
1 tsp ground cinnamon
1/4 tsp nutmeg
2 Tbsp coconut sugar
3 Tbsp nut butter
2 tsp maple syrup
2 Tbsp non-dairy vanilla coffee creamer
(or your choice of milk)

1. Mix almond flour, coconut sugar and spices in a bowl.

2. Add nut butter (make sure it’s well stirred prior to adding), maple syrup, and slowly add milk until
mixture comes together.
3. Shape dough into little balls.
4. Place dough balls in freezer for 15 minutes.
5. While the balls are cooling, prepare the chocolate coating: In a small microwave safe bowl, melt
chocolate chips with coconut oil in a saucepan on a very low heat until fully melted.
6. Remove tray with dough from freezer and either dip or drizzle with melted chocolate and top with sea
salt or coconut flakes. Pop back in fridge to speed up the drying process if desired.
7. Store gingerbread truffles in an airtight container in the fridge.
 A L L I WA N T F O R C H R I S T M A S I S G A I N S !

AT H O M E B O O T Y & S W E AT S E S S I O N
Complete each exercise one after the other, no breaks in between exercises!
Then take a 60-second break at the end of the round and repeat 3-5 rounds.

Make sure to control

STEP DOWNS 12 EACH LEG your step all the way
down to the floor!

Place band around

BANDED GLUTE knees, and raise feet
20 REPS on a step or bench for
BRIDGE
an extra challenge

PLANK TO PUSH UP 20 REPS Keep core in and tight!

Don’t forget that you

can add a DB, BB, KB or
SIDE LUNGES 12 EACH LEG even hold water bottles
to add resistance and
up the difficulty!

Keep the core tight and

STRAIGHT LEG FIRE
15-20 EACH LEG squeeze the glutes at
HYDRANTS the top!

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 Lift and lengthen the
body and keep the legs
SUPERMAN 20-40 SECONDS straight and together,
lifting via the glutes.

WALL SIT WITH Press your feet into the

30 REPS floor and your back
BANDED ABDUCTION into the wall!

BOOTY BAND SIDE Keep the leg straight

20 EACH LEG and lift it as high as
LY I N G L E G R A I S E S you can!

Place the booty band

around your knees and
B O O T Y B A N D S Q U AT perform as many squat
MAX REPS
JUMP BURNOUT jumps as you can until
you’re maxed out!

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 A L L I WA N T F O R C H R I S T M A S I S G A I N S !

CHRISTMAS YOGA FLOW

Move through each pose, inhaling and exhaling smoothly, holding each pose for around 3
breaths. Complete 3-5 rounds of the flow sequence.
Use this to generate energy, blood flow and to help you center yourself when you’re busy,
tired or overwhelmed. This flow is also a great warm up to try before your workout!

D O W N W A R D FA C I N G TRIANGLE POSE
DOG

WARRIOR 3 POSE LOW LUNGE TWIST

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 D O W N W A R D FA C I N G ARCHED 3 LEGGED
DOG DOWN DOG

MODIFIED ONE LEGGED LIZARD POSE

KING PIGEON

13 S E AT E D F O R W A R D F O L D R E V O LV E D A B D O M I N A L
TWIST
 To all of my #WBKbabes,

I hope this E-Book sees you through the holiday season well, and makes living a
plant-based healthy lifestyle that much easier during Christmas time! There will be foodie
temptations here and there, enjoy them! And keep active by spending that quality time
with the ones you love. I know I will be!

I want to see your plant-based meals and festive cheer! Make sure you tag me
@WorkoutsByKatya and follow me for vegan & vegetarian meals and training inspo! Use
the hashtag @WBKgirls to see the amazing progress my community is making towards
achieving their dreams in a healthy and sustainable way.

A very Merry Christmas & a Happy New Year!

Love,

www.workoutsbykatya.com
support@workoutsbykatya.com