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FAST BURNER
WITH R AC H A EL N EWSHAM
THE ULTIMATE WAY
TO GET AMAZING
RESULTS WITHOUT
A HUGE TIME
COMMITMENT.
Rachael Newsham
Les Mills Program Director
WELCOME
Keen to fast track your fitness? You can expect...
This six-week challenge will make it happen!
• A six week beginner to intermediate level
I’m Rach, and I’m all set to bring the hustle, challenge
coaching you through the Fast Burner Challenge • 30 minutes a day and no equipment needed
I created alongside Dr. Jinger Gottschall.
• 5 - 6 workouts a week (you can drop a workout
With a science-backed mix of cardio, strength, and a week if you wish)
mobility training, this is the quickest way to boost • Goal-setting and baseline fitness testing
your fitness. We use short, sharp workouts to build • Workout modifications for all fitness levels
maximum fitness in minimum time. Combine these
• Weekly emails, videos, tips and advice
energetic workouts with healthy eating and you’ll
• Ongoing support and motivation from our
grow lean muscle and reduce body fat in no time.
private Facebook group
• LES MILLS FUEL nutrition guidance
Let’s do it!
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LET’S GET STARTED
you’ve got this!
F I R S T U P,
T I C K T H E S E O F F. . .
with your hips lifted off the floor so that your body M I L E ( 1 .6 K M ) WA L K I N G T E S T
creates a straight line from head to toe. Start timing Find a 1 mile (1.6km) flat walking track or neighbor-
and stop the timer when your hips lower and you’re hood route and record the time it takes for you to
no longer able to hold your back in a straight line. walk the route. You can slow down and speed up
as you wish, but the goal is to complete the mile as
quickly as possible. When you reach the end, record
your time to the nearest second, and then keep
the perfect hover walking for a few minutes to cool down.
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MY FITNESS BASELINE
track your results
COMMENTS / HOW ARE YOU FEELING? COMMENTS / HOW ARE YOU FEELING? COMMENTS / HOW ARE YOU FEELING?
MEASURES
WALKING TEST NORMS FOR MEN (MINUTES FOR 1.6 MILE) WALKING TEST NORMS FOR WOMEN (MINUTES FOR 1.6 MILE) HOVER TEST NORMS (MINUTES)
AGE 20 - 29 30 - 39 40 - 49 50 - 59 60+ AGE 20 - 29 30 - 39 40 - 49 50 - 59 60+ EXCELLENT > 6 minutes
EXCELLENT < 11.54 < 12.24 < 12.54 < 13.24 < 14.06 EXCELLENT < 13.12 < 13.42 < 14.12 < 14.42 < 15.06 GOOD 4 - 6 minutes
GOOD 11.54 - 13.00 12.24 - 13.30 12.54 - 14.00 13.24 - 14.24 14.06 - 15.12 GOOD 13.12 - 14.06 13.42 - 14.36 14.12 - 15.06 14.42 - 15.36 15.06 - 16.18 ABOVE AVERAGE 2 - 4 minutes
AVERAGE 13.01 - 13.42 13.31 - 14.12 14.01 - 14.42 14.25 - 15.12 13.13 - 16.18 AVERAGE 14.07 - 15.06 14.37 - 15.36 15.07 - 16.06 15.37 - 17.00 16.19 - 17.30 AVERAGE 1 - 2 minutes
BELOW AVERAGE > 13.43 > 14.13 > 14.43 > 15.13 > 16.19 BELOW AVERAGE > 15.07 > 15.37 > 16.07 > 17.01 > 17.31 BELOW AVERAGE 0 - 60 seconds
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GOAL SETTING
hmm... not really.
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MY GOALS
GOAL ONE
Creating fitness habits comes down to being consistent.
GOAL ONE: HABIT FORMATION
When you stick with it exercise soon becomes as automatic M Y G O A L I S TO :
as brushing your teeth. What positive fitness habits do you
want to achieve?
GOAL TWO
The next step is to set a RESULTS based goal. You can refer
to your baseline fitness test results for this.
H O W A R E YO U F E E L I N G ?
GOAL THREE
If you’re investing in your fitness for six weeks you should also
think about making nutrition choices that will serve you well.
END-OF-CHALLENGE
We suggest that you make completing the LES MILLS FUEL
W H AT D I D YO U AC H I E V E ?
reset program your number one nutrition goal. You can easily
do this by following all the steps in the LES MILLS FUEL
section.
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MAKING THE
CHALLENGE
WORK FOR YOU The whole idea of doing a challenge is to stretch
your comfort zone – that’s where the change
happens! So try and give all the workouts a go. If you
WORKING OUT WITH NO EQUIPMENT
All of the workouts in the Fast Burner Challenge
can be done without any equipment. If you do have
follow the workout plan exactly as specified you’ll do a weight and/or resistance band you can use during
the optimal mix of cardio, strength, and flexibility/ your CXWORX™ / LES MILLS CORE™** workouts.
mobility training – a mix of workouts that is backed But you can also just use your bodyweight and you’ll
by science and designed to maximize results. still get a phenomenal core workout. If you choose
to swap SH’BAM™ for BODYSTEP™ you can do the
If you need to modify follow the guidelines on the
whole workout without a step, simply follow the foot
following pages.
patterns.
workouts in the same way you would an important impact, particularly during your cardio. Low impact
meeting. The best time to do the workouts is options will still give you a great workout. In fact,
whenever works best for you – as this will help you when you’re loading and staying grounded you’re
be consistent. Research does show that afternoon often getting higher muscle activation than if you
is the best time for strength or HIIT, so if that works are doing jumps – so embrace it! Instead of high
for you make it happen. But if it’s easiest for you to knee runs do marches, instead of jumps do a squat
do it as soon as you wake, that’s much better than and a heel rise.
putting it off till later in the day and then not doing it
**Les Mills Core is the new name for CXWORX
at all.
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D O I N G B AC K-TO - B AC K W O R KO U T S TA K I N G T I M E TO R E S T S WA P P I N G W O R KO U T S
Worried the 30-minute workouts are not enough? The positive adaptions born from exercise You can swap out workouts for others that are the
30 minutes will give you a great workout. But if you take place when your body is in recovery. So same duration and same style of training – check
want to keep going, you can choose the full length you must rest between workouts and have at least out the table below. Be sure to keep the same types
workout, or add in another short workout. However, one rest day per week. Insufficient recovery can of workouts on the same days of the week so you
HIIT workouts are an exception! HIIT is designed to reduce the effectiveness of your training. have sufficient recovery time between different
promote a different response in the body. The aim types of training.
is to push yourself into the red zone, going as hard Of course, a rest day doesn’t mean you can’t leave
as you can so you don’t have any energy left in the the sofa! If you’re an active relaxer, gentle walks and
tank. If you’re doing HIIT and adding on extra it can yoga sessions are all great low key activities for your CARDIO STRENGTH
be too much — and you risk overtraining. Your body rest day. In fact, stretching and/or yoga sessions B O D YAT TA C K B ODYPUMP
needs rest to replenish and reset. Whatever you’re are a great way to improve flexibility, help injury B O D Y C O M B AT B ODYB ALANCE/
B ODYSTEP B O DY F LOW
doing, go for quality over quantity. You are often prevention, and leave you feeling calm and serene. RPM CXWORX / LES MILLS
much better off to push yourself to your max for 30 SH’BAM CORE
minutes than take it easy but train for longer. Feel free to add extra BODYBALANCE™/ THE TRIP LES MILLS BARRE
S K I P P I N G O R A D D I N G W O R KO U T S
schedule as much as you like. It’s especially good FLEXIBILITY HIIT
to do the BODYBALANCE/BODYFLOW Flexibility B ODYB ALANCE / LES MILLS GRIT
If you’d like to add in a bonus workout or skip a
versions in the evening – research shows this can B O DY F LOW LES MILLS SPRINT
workout, go for it. Do whatever it takes to stay L E S M I L L S S T R E TC H
improve your recovery rate as well as your positive
motivated and feel good about your training. emotions and sleep quality.
A special note from Rach...
“Before you start swapping give each type of workout a try, especially
SH’BAM! I really believe our spirit needs a workout, and at the end of
each week we deserve a party to celebrate our training success, and
SH’BAM is perfect for this! Even if you think dancing isn’t your thing,
try it – you will be amazed! Then, if you’re really not feeling it, you can
swap it for BODYSTEP. BODYSTEP will push your heart rate and burn
fat in the same way SH’BAM does, and it’s also loads of fun!”
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JOIN THE CHALLENGE get 24/7
motivation
COMMUNITY
and support
U S I N G OT H E R P E O P L E TO M A X I M I Z E
YO U R R E S U LT S
Science shows that you’re more likely to
boost your fitness success when you’re part
of a fitness community. Join the official private
Booster Challenges Facebook group and you’ll
find all the info and updates you need to maximize
results. You’ll unlock motivation, inspiration, and
advice from fitness experts and home workout fans,
and receive endless support on tap. It is a safe,
positive, and encouraging space where you can
really accelerate your fitness journey.
—
There’s no doubt some days will be tough, but if you
keep at it you will be looking and feeling amazing
in six short weeks. Stay focused on your goals and
remember, every workout is a win!
J O I N U S O N FA C E B O O K
Search: LES MILLS on Demand Fitness Challenges (official)
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WO R KO U T P L A N
FAST BURNER
Here are all the awesome workouts you’ll do during the Fast Burner Remember, you don’t need any equipment. During CXWORX workouts you
Challenge! If you follow the Fast Burner Challenge sequence on the LES can use nothing but bodyweight, or weight and/or a resistance band if you
MILLS™ On Demand platform you’ll get served up every workout in the right have one. With BODYSTEP you can do the whole workout without a step,
order. But it’s also a great idea to print this page and use it to tick off your simply follow the foot patterns.
progress – it will help you stay motivated and on track!
WITH RACHAEL NEWSHAM every workout is a win!
Mark to complete
DAY 01 — STRENGTH DAY 02 DAY 03 — CARDIO DAY 04 — CARDIO DAY 05 DAY 06 — CARDIO DAY 07 — STRENGTH
RACHAEL NEWSHAM BODYCOMBAT #69 30MIN BODYATTACK #100 30MIN SH’BAM #31 30MIN CXWORX #30 30MIN
WEEK 1
DAY 08 — CARDIO DAY 09 DAY 10 — STRENGTH DAY 11 DAY 12 — CARDIO DAY 13 — STRENGTH DAY 14 — CARDIO
BODYCOMBAT #76 30MIN RACHAEL NEWSHAM BODYATTACK #101 30MIN CXWORX #31 30MIN SH’BAM #31 30MIN
WEEK 2
DAY 15 — FLEXIBILITY DAY 16 — CARDIO DAY 17 — STRENGTH DAY 18 — CARDIO DAY 19 DAY 20 — STRENGTH DAY 21 — CARDIO
BODYBALANCE/ BODYFLOW BODYCOMBAT #77 30MIN RACHAEL NEWSHAM BODYATTACK #102 30 MIN CXWORX #32 30MIN SH’BAM #32 30MIN
WEEK 3
DAY 22 — CARDIO DAY 23 — STRENGTH DAY 24 — FLEXIBILITY DAY 25 — CARDIO DAY 26 — CARDIO DAY 27 DAY 28 — STRENGTH
BODYCOMBAT #78 30MIN RACHAEL NEWSHAM BODYBALANCE/BODYFLOW BODYATTACK #103 30MIN SH’BAM #32 30MIN CXWORX #33 30MIN
WEEK 4
DAY 29 — HIIT DAY 30 — STRENGTH DAY 31 — CARDIO DAY 32 — STRENGTH DAY 33 — CARDIO DAY 34 — CARDIO DAY 35
LES MILLS GRIT #28 CARDIO RACHAEL NEWSHAM BODYCOMBAT #79 30MIN CXWORX #34 30MIN BODYATTACK #104 30MIN SH’BAM #37 30MIN
WEEK 5
DAY 36 — HIIT DAY 37 — STRENGTH DAY 38 — CARDIO DAY 39 — STRENGTH DAY 40 — CARDIO DAY 41 — CARDIO DAY 42
LES MILLS GRIT #29 CARDIO RACHAEL NEWSHAM BODYATTACK #90 30MIN CXWORX #35 30MIN BODYATTACK #105 30MIN SH’BAM #37 30MIN
WEEK 6
DISCLAIMER:
You acknowledge and agree that your use of
this Challenge is governed by the LES MILLS On
Demand Terms of Use. Consult your physician or a
medical professional before starting this Challenge
and follow his or her advice. If you choose to
exercise using this Challenge, you do so at your own
risk and acknowledge that the exercises carry an
inherent risk of physical injury, particularly if you
have a history of health problems or any previous
injuries. Do not follow this Challenge if you have a
history of chest pain, knee, ankle, wrist, shoulder,
joint, or spinal (back and neck) problems or injuries.
Read and follow all safety guidance provided as part
of the Challenge or on the LES MILLS On Demand
platform.
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LES MILLS FUEL
D I S C O V E R N U T R I T I O U S A N D J OY F U L
E AT I N G I N S I X W E E K S
1
LES MILLS FUEL RESET
How’s your relationship with food going? suggestions into your life. You do it in a way that
Have you ever explored the type of eating that works for you — all with the goal to discover how you
works best for your body? can feel healthier, happier and more energized.
This LES MILLS FUEL Reset will help you So results will vary. This reset is a very personal
experience the remarkable physical and emotional experience. Everyone will get something different
benefits that come from fueling your body with food out of the next six weeks — and that’s the beauty
that serves YOU best. of it. The one thing we can be sure of … you’ll make
friends with food and set patterns that feel great and
Our aim is not to tell you what you should and
bring you joy.
shouldn’t eat. Instead, we’re here to help bring
awareness to what you’re eating. We’ll guide you
to a better understanding of different types of food,
so you can find out what foods make you feel good,
happy, satisfied and energized.
2
WEEK ONE
TRACKING YOUR FO OD
4
YOUR FOOD JOURNAL
S AT I E T Y L E V E L S :
1 STILL HUNGRY
2 S AT I S F I E D
3 FULL
4 STUFFED
5 SICK
DAY TIME FOOD/DRINK SATIETY HOW I FELT IMMEDIATELY HOW I FELT LATER
5
YOUR FOOD JOURNAL
S AT I E T Y L E V E L S :
1 STILL HUNGRY
2 S AT I S F I E D
3 FULL
4 STUFFED
5 SICK
DAY TIME FOOD/DRINK SATIETY HOW I FELT IMMEDIATELY HOW I FELT LATER
6
YOUR FOOD JOURNAL
S AT I E T Y L E V E L S :
1 STILL HUNGRY
2 S AT I S F I E D
3 FULL
4 STUFFED
5 SICK
DAY TIME FOOD/DRINK SATIETY HOW I FELT IMMEDIATELY HOW I FELT LATER
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WEEK TWO
SNACK SWAPPING
H E A LT H I E R A LT E R N AT I V E # 1
CURRENT S NACK #2
H E A LT H I E R A LT E R N AT I V E # 2
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WEEK THREE
MICRONUTRIENTS
colorful array of foods. THINK: Eat the rainbow! not colorful enough (2 or less different colors)
H O W C O L O R F U L?
RED ORANGE
1. 1. M O N D AY
2. 2.
3. 3. T U E S D AY
4. 4.
5. 5. W E D N E S D AY
Y E L LOW GREEN T H U R S D AY
1. 1.
F R I D AY
2. 2.
3. 3.
S AT U R D AY
4. 4.
5. 5.
S U N D AY
B LU E / P U R P L E WHITE/BROWN
1. 1.
2. 2.
3. 3.
4. 4.
5. 5.
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WEEK FOUR
ADDED SUGAR
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WEEK FIVE
M I N D F U L E AT I N G
While there is a multitude of diet plans out • Check-in with your emotions while you’re
there, following a strict diet is difficult, and often eating. Try to notice your feelings and not judge
ineffective. yourself. Is there guilt? Is the meal making you
feel better about something?
Success comes when you don’t feel like you’re
• Try to slow down, chew more. Can your meal
restricting yourself too much, and your diet
become a ritual rather than a chore?
realistically fits with your lifestyle. This is why a soft
• Think about where your food has come from and
approach where you implement small change is key.
be thankful for having food to nourish your body.
In time, these small shifts in the right direction will
create a big difference. • Notice when you are satisfied.
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YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful
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YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful
13
YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful
14
YOUR MINDFUL
EATING JOURNAL
D AY TIME DESCRIPTION OF FOOD HOW MINDFUL W H AT D I D Y O U N OT I C E W H I L E Y O U AT E ? W H AT C A N Y O U F O C U S O N N E X T T I M E Y O U
WERE YOU? P R A C T I C E M I N D F U L E AT I N G ?
What did you see? What did you smell? What flavors/
Use a scale of 1 to 5, tastes did you experience? What was your emotional
where 1 = not at all state pre and post-meal? Did you feel fuller faster?
mindful and 5 = very
mindful
15
WEEK SIX
B E I N G P R E PA R E D
YO U R C H A L L E N G E S :
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REFLECTION
We hope you are really proud of yourself for taking
on this LES MILLS FUEL Reset. It’s hard to change
habits we have practiced for years on end, but with
patience and persistence, anything is possible.
You’ve undoubtedly learned some key things about
yourself and your relationship with food — so don’t
stop now! Keep moving and learning. Remember,
every day is going to be different, so if one day is
less than ideal, don’t beat yourself up, learn from it.
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