SIX-WEEK C H A L L ENGE

FAST BLAST
WI T H R AC H A EL N EWSH A M + E RIN M AW
GET READY TO AMP
UP YOUR FITNESS
WITH SIX WEEKS OF
POWERFUL WORKOUTS.
IT’S FAST, FUN AND
TRANSFORMATIONAL!
Erin Maw
Les Mills Creative Lead

2
WELCOME
Ready to take your training to the next level?
We’re here to bring the hustle, with six weeks of
quick and powerful training to get you fitter – fast!
We’ve created this new Fast Blast Challenge
alongside Dr. Jinger Gottschall. It uses a mix of
30-minute cardio, strength and mobility workouts
to amplify your fitness in the shortest time possible.
Combine these energetic workouts with healthy
eating and you’ll get fitter, stronger and faster in
no time.
You can expect...
• A six-week intermediate to advanced
level challenge
• 30 minutes a day and no equipment needed
• 6 workouts a week
• Goal-setting and baseline fitness testing
• Workout modifications for all fitness levels
• Weekly emails, videos, tips and advice
• Ongoing support and motivation from our
private Facebook group
• Les Mills Fuel Reset – a guided journey to
healthy nutrition and joyful eating.
This is the ultimate way to get amazing results
without a huge time commitment.
Let’s do it!
Rachael Newsham Erin Maw
Les Mills Program Director Les Mills Creative Lead
Instagram: @rachael_newsham Instagram: @erinmaw
3
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. . .
1. Congratulate yourself for taking this first step,
and read through this challenge pack

2. Watch the video: Goals and Fitness Testing with

Dan Cohen

3. Do the fitness tests and have a go at setting your

own goals

4. Join our LES MILLS+ Fitness Challenges

(Official) Private Facebook Group, it’s where you
can access amazing motivation and support

5. Check out the Les Mills Fuel Reset info at the

back of this pack. Watch the Les Mills Fuel week
one video and get set to find the foods that work
best for you

6. Try your first workout — you’ll find all of the

workouts listed in the right order in the
Fast Blast Challenge section
TAKE THE
FITNESS TESTS
These baseline fitness tests should be done BASELINE TEST #2

at the beginning and end of the challenge. THE HOVER TEST

You can also do them midway through to monitor Assume a hover position on your forearms
progress. Record your results on the next page. with your hips lifted off the floor so that your body
creates a straight line from head to toe. Start timing
BASELINE TEST #1
and stop the timer when your hips lower and you’re
M I L E ( 1 .6 K M ) WA L K I N G T E S T no longer able to hold your back in a straight line.
Find a 1 mile (1.6km) flat walking track or
neighborhood route and record the time it takes for
you to 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 walking for a few minutes to cool down.

the perfect hover

5
MY FITNESS BASELINE
track your results

PRE-CHALLENGE WEEK THREE END-OF-CHALLENGE

H O V E R D U R AT I O N H O V E R D U R AT I O N H O V E R D U R AT I O N

WALKING TEST WALKING TEST WALKING TEST

COMMENTS / HOW ARE YOU FEELING? COMMENTS / HOW ARE YOU FEELING? COMMENTS / HOW ARE YOU FEELING?

MEASURES
ONE MILE (1.6KM) WALKING TEST NORMS FOR MEN (MINUTES) ONE MILE (1.6KM) WALKING TEST NORMS FOR WOMEN (MINUTES) 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.

Setting yourself goals and tracking achievements I S W E I G H T LO S S A G O O D G O A L?

is a good way to stay motivated and achieve results. It’s more important to track how you feel than what
WE RECOMMEND FOCUSING ON the scales say. When you feel good physically and
THREE GOALS emotionally you keep at your healthy habits—and

1. Creating a HABIT that’s when long term body changes happen. If you

2. Improving BASELINE FITNESS would like to weigh yourself, do it once a week, at

3. Improving NUTRITION
It’s important that your goals are SMART;
Specific, Measurable, Achievable, Realistic
and Timebound.
the same time of day. But be aware that there are
lots of variables and what the scale says isn’t the
best indicator of success.
G E T TO I T !
Use the spaces on the next page to write your goals
down. It’s also a good idea to share your goals with
like-minded friends and family as this is shown to
boost your chances of success.

And remember to reflect regularly. Keep note of

changes and achievements and think about what
you want to work on in the week ahead. It’s a great
way to stay focused on your overall goal.

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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?

SMART goal examples:

W E E K T H R E E C H E C K- I N

• I am going to prioritize exercise and make time for six H O W A R E YO U F E E L I N G ?

30-minute workouts a week over the next six weeks.
• I am going to get up early for the next six weeks and do a
workout before work.
END-OF-CHALLENGE
• I am going to do at least half of the recommended
W H AT D I D YO U AC H I E V E ?
workouts for six weeks.

GOAL TWO
The next step is to set a RESULTS based goal. You can refer
to your baseline fitness test results for this.

SMART goal examples:

GOAL TWO: FITNESS RESULTS
• I want to shift my baseline hover test results from M Y G O A L I S TO :

average to above average in six weeks.

GOAL THREE
W E E K T H R E E C H E C K- I N

If you’re investing in your fitness for six weeks you should H O W A R E YO U F E E L I N G ?

also think about making nutrition choices that will serve you
well. We suggest that you make completing the Les Mills Fuel
Reset program your number one nutrition goal. You can easily
END-OF-CHALLENGE
do this by following all the steps in the Les Mills Fuel Reset
W H AT D I D YO U AC H I E V E ?
section.

8
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
follow the workout plan exactly as specified you’ll do
the optimal mix of cardio, strength, and flexibility/
mobility training – a mix of workouts that is backed
by science and designed to maximize results.
H O W TO AC C E S S YO U R W O R KO U T S
If you follow the Fast Blast Challenge sequence on
the app you’ll get served up every workout in the
WORKING OUT WITH NO EQUIPMENT
All of the workouts in this challenge can be done
without any equipment.
right order. However, when a workout is repeated it
If you do have some equipment and you want to use
will only show up in the workout sequence once, so
it, you can swap one of the Trainer Series workouts
it’s important that you keep an eye on the workout
for any 30-minute BODYPUMP™ workout.
plan too. You can also access the workouts by
clicking on the links in the workout plan pdf, or M O D I F Y I N G W O R KO U T S
by using the search field to find the prescribed If you need to, take options to modify intensity and
workouts. impact, particularly during your cardio. Low impact
CHOOSING THE BEST WORK OUT TIME options will still give you a great workout. In fact,
when you’re loading and staying grounded you’re
Take control of your challenge by planning. Plan
often getting higher muscle activation than if you
ahead in a one-week block and schedule your
are doing jumps – so embrace it! Instead of high
workouts in the same way you would an important
knee runs do marches, instead of jumps do a squat
meeting. The best time to do the workouts is
and a heel rise.
whenever works best for you – as this will help
you be consistent. Research does show that the
afternoon is the best time for strength training, so if
that works for you make it happen. But if it’s easiest
for you to do it as soon as you wake, that’s much
better than putting it off till later in the day and then
not doing it at all.
9
D O I N G B AC K-TO - B AC K W O R KO U T S H O W TO H I I T I T R I G H T S WA P P I N G W O R KO U T S
Worried the 30-minute workouts are not enough? Towards the end of the challenge we introduce You can swap out workouts for others that are the
30 minutes will give you a great workout. But if you high-intensity interval training (HIIT) with LES same duration and same style of training – check
want to keep going, you can choose the full length MILLS GRIT™. LES MILLS GRIT is great because it out the table below. Be sure to keep the same types
workout, or add in another short workout. However, will quickly spike your heart rate and push you into of workouts on the same days of the week so you
HIIT workouts are an exception! HIIT is designed to your maximum training zone. But the transformative have sufficient recovery time between different
promote a different response in the body. The aim effects of this type of training only work if you’re types of training.
is to push yourself into the red zone, going as hard prepared to give it your all. So, if you’re feeling fresh
as you can so you don’t have any energy left in the and ready for a challenge give LES MILLS GRIT a
tank. If you’re doing HIIT and adding on extra it can go. If you’re not feeling it, you can do LES MILLS CARDIO STRENGTH
be too much – and you risk overtraining. Your body TONE™ instead. B O D YAT TA C K B ODYPUMP
B O D Y C O M B AT B ODYB ALANCE
needs rest to replenish and reset. Whatever you’re
B ODYSTEP LES MILLS CORE
doing, go for quality over quantity. RPM LES MILLS BARRE
SH’BAM TRAINER SERIES STRENGTH
S K I P P I N G O R A D D I N G W O R KO U T S THE TRIP
TRAINER SERIES CARDIO
If you’d like to add in a bonus workout or skip a
L E S M I L L S TO N E
workout, go for it. Do whatever it takes to stay
motivated and feel good about your training.
FLEXIBILITY HIIT
B ODYB ALANCE LES MILLS GRIT
L E S M I L L S S T R E TC H LES MILLS SPRINT
TRAINER SERIES FLEXIBILITY

Top tip:
Before you go swapping things out willy-nilly, we really suggest you give
every workout a go at least once. Each workout has been hand-picked for
the results it can deliver. Even if you think it’s not your thing, you might
surprise yourself!

10
LOOKING AFTER
YOUR BODY
TA K I N G T I M E TO R E S T
The positive adaptions born from exercise take
place when your body is in recovery. So you must
rest between workouts and have at least one rest
day per week. Insufficient recovery can reduce the
effectiveness of your training.
TRY LES MILLS WELLNESS
Calming practices such as breath training,
meditation and yin yoga are the perfect
complement to your physical workouts. Start
experimenting with these different practices by
adding one or two sessions to your weekly routine –
Try one of our favorite short sessions – you only
need five minutes!
GUIDED SLEEP PRACTICE
Join Diana Archer Mills for a
short three-part practice that will
help you get to sleep quickly.

it can make a remarkable difference to your sense of

Of course, a rest day doesn’t mean you can’t leave
the sofa! If you’re an active relaxer, gentle walks and
yoga sessions are all fantastic low key activities for
your rest day.
S T R E TC H , S T R E TC H , S T R E TC H
Stretching and/or yoga sessions are a great way to
improve flexibility, help injury prevention, and leave
you feeling calm and serene.
Feel free to add extra BODYBALANCE™ Flexibility
sessions to your weekly schedule as much as you
like. It’s especially good to do the BODYBALANCE
Flexibility sessions in the evening – research shows
this can improve your recovery rate as well as your
positive emotions and sleep quality.
If you want to mix things up you might also like to
check out some of the new LES MILLS STRETCH™
sessions.
wellbeing.
The LES MILLS WELLNESS sessions include:
W O R K TO H O M E S TAT E C H A N G E
Learn how to transition your
YIN YOGA: Follow a full guided yoga journey or
mindset from the busyness of
choose short yoga practices to center yourself at the day to a state of calm.
any time of the day. These sessions will calm your
mind and open your heart.
BREATH TRAINING: Explore breath techniques to
increase energy, vitality and inner power. These YO G A B R E A K
sessions can help create clarity of mind, shift In just five minutes you’ll
move through five grounding
anxiety, promote sleep, and so much more.
yoga postures that you can use
MEDITATION: Choose from various guided
to center yourself at any time
of day.
meditations and be guided to a state of peace and
wellbeing.

11
JOIN THE CHALLENGE get 24/7
motivation

COMMUNITY
and support

H O W OT H E R P E O P L E C A N H E L P
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 LES MILLS+
Challenges Official 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 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+ Fitness Challenges (Official)

12
WO R KO U T P L A N

FAST BLAST
Here are all the awesome workouts you’ll do during the Fast Blast
Challenge! If you follow the Fast Blast Challenge sequence on the
LES MILLS+ platform you’ll get served up every workout in the
right order. It’s also a great idea to print this page and use it to tick
off your progress – it will help you stay motivated and on track!
WITH RACHAEL NEWSHAM AND ERIN MAW
Mark to complete

M O N D AY T U E S D AY W E D N E S D AY T H U R S D AY F R I D AY S AT U R D AY S U N D AY
DAY 01 — STRENGTH DAY 02 — CARDIO DAY 03 — CARDIO DAY 04 — BODYWEIGHT DAY 05 — CARDIO DAY 06 — FLEXIBILITY DAY 07
CONDITIONING
GLEN OSTERGAARD BODYCOMBAT #87 30MIN LES MILLS TONE #14 30MIN BODYATTACK #112 30MIN BODYBALANCE #92
TRAINER SERIES #09 RACHAEL NEWSHAM
WEEK 1

FLEXIBILITY 30MIN
or BODYPUMP #117 30MIN TRAINER SERIES #05 30MIN
REST

DAY 08 — BODYWEIGHT DAY 09 — CARDIO DAY 10 — FLEXIBILITY DAY 11 — CARDIO DAY 12 — STRENGTH DAY 13 — CARDIO DAY 14
CONDITIONING
BODYCOMBAT #77 30MIN BODYBALANCE #83 LES MILLS TONE #10 30MIN DAN COHEN BODYATTACK #103 30MIN
ERIN MAW
WEEK 2

FLEXIBILITY 30MIN TRAINER SERIES #08

TRAINER SERIES #17 or BODYPUMP #108 30MIN REST

DAY 15 — CARDIO DAY 16 — FLEXIBILITY DAY 17 — CARDIO DAY 18 — STRENGTH DAY 19 — CARDIO DAY 20 — BODYWEIGHT DAY 21
CONDITIONING
BODYATTACK #99 30MIN BODYBALANCE #89 BODYCOMBAT #84 30MIN BEN MAIN TRAINER SERIES BODYATTACK #99 30MIN
RACHAEL NEWSHAM
WEEK 3

FLEXIBILITY 30MIN #01

TRAINER SERIES #05
or BODYPUMP #114 30MIN REST

DAY 22 — CARDIO DAY 23 — BODYWEIGHT DAY 24 — CARDIO DAY 25 — STRENGTH DAY 26 — FLEXIBILITY DAY 27 — STRENGTH DAY 28
CONDITIONING
BODYCOMBAT #78 30MIN BODYCOMBAT #78 30MIN GLEN OSTERGAARD BODYBALANCE #84 GLEN OSTERGAARD
ERIN MAW
WEEK 4

TRAINER SERIES #04 FLEXIBILITY 30MIN TRAINER SERIES #01

TRAINER SERIES #05
or BODYPUMP #107 30MIN or BODYPUMP #107 30MIN REST

DAY 29 — BODYWEIGHT DAY 30 — HIIT DAY 31 — FLEXIBILITY DAY 32 — STRENGTH DAY 33 — CARDIO DAY 34 — CARDIO DAY 35
CONDITIONING
LES MILLS GRIT #37 BODYBALANCE #93 BEN MAIN BODYCOMBAT #88 30MIN BODYATTACK #113 30MIN
RACHAEL NEWSHAM
WEEK 5

STRENGTH or LES MILLS FLEXIBILITY 30MIN TRAINER SERIES #01

TRAINER SERIES #11
TONE #14 30MIN or BODYPUMP #118 30MIN REST

DAY 36 — STRENGTH DAY 37 — CARDIO DAY 38 — HIIT DAY 39 — STRENGTH DAY 40 — CARDIO DAY 41 — BODYWEIGHT DAY 42 — FLEXIBILITY
CONDITIONING
GLEN OSTERGAARD BODYATTACK #113 30MIN LES MILLS GRIT #37 CARDIO DAN COHEN BODYCOMBAT #88 30MIN BODYBALANCE #90
ERIN MAW
WEEK 6

TRAINER SERIES #06 or or LES MILLS TONE #10 TRAINER SERIES #04 FLEXIBILITY 30MIN
TRAINER SERIES #17
BODYPUMP #118 30MIN 30MIN or BODYPUMP #115 30MIN
GET STRONGER
WITH EQUIPMENT
When you’re ready for your next challenge, we have challenge options that use
equipment to help you to get stronger, faster.

LES MILLS SMART TECH is beautifully designed, highly durable equipment

used in BODYPUMP, LES MILLS GRIT, BODYBALANCE, and more.

SMARTBAR + WEIGHT SET LES MILLS SMARTSTEP

The official BODYPUMP barbell and weight
system. The SMARTBAR ™ uses gator
release technology for faster transitions
and the weight plates double as ergonomic
hand weights.
Step up your training with a dual purpose
cardio and strength platform designed
to aid foot placement and increase
muscle activation.

LES MILLS SMARTBAND M B X M AT

Designed to deliver consistent
resistance and a flat band for comfort
and performance. Tone your abs,
butt and legs with targeted resistance
training during LES MILLS CORE,
LES MILLS TONE, and more.
Get instant stability to strike
challenging yoga poses and keep
anchored during dynamic exercise with
this two-sided training mat. This is perfect
for BODYBALANCE, LES MILLS CORE,
and more.

EXPLORE EQUIPMENT

https://shop.lesmills.com/us

14
If you are injured we recommend consulting a
medical professional before starting this Challenge.
We don’t recommend starting this Challenge if you
are pregnant. While exercising during pregnancy
can be beneficial for you and your baby, pregnancy
is not the time to strive for new fitness goals or
increase exercise intensity.

DISCLAIMER:
You acknowledge and agree that your use of
this Challenge is governed by the LES MILLS+
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+ platform.

15
Les Mills Fuel

16
Les Mills Fuel

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 experience So results will vary. This reset is a very personal
the remarkable physical and emotional benefits that experience. Everyone will get something different
come from fueling your body with food that serves out of the next six weeks — and that’s the beauty
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.

By adding intention to your nutrition you’ll start

Diana Archer Mills
to feel much more in control of your energy levels
Les Mills Creative Director
and have a better understanding of your eating
habits – which is key to your physical and emotional
wellbeing.

This is no quick fix diet! And you won’t be taught

any magic tricks that you can use to instantly reach
your goal. Instead, this is an experience where Bas Hollander
from week to week you find ways to implement Les Mills Education Director

The content being provided is for information purposes only and should not be
construed, in any manner, as dispensing medical advice. If you suffer from a medical
condition, you should consult a healthcare practitioner before undertaking any sort of
diet regimen or changing your nutrition plan. 17
WEEK ONE
MACRONUTRIENTS AND FOOD JOURNALING

Don’t forget to look after your

body and mind as you go through
There are three main macronutrients that our bodies this journey. If at any stage you
feel overwhelmed, we suggest Carbohydrates Protein Fat
need to function properly – carbohydrates, proteins,
you take time out and try a
4 5 - 6 5 % O F Y O U R TOTA L C A L O R I E S * 1 0 - 3 5 % O F Y O U R TOTA L C A L O R I E S * 2 0 - 3 5 % O F Y O U R TOTA L C A L O R I E S *
and fats. short 10-minute meditation.
BODYBALANCE #81 Meditation
Function Function Function
Do you have a good handle on whether you’re is a great place to start.
• Energy • Building blocks to grow, build • Energy
getting the mix of macronutrients you need? + repair
Complex carbohydrates come from: • Carrier of fat-soluble vitamins
How is what you’re eating affecting your mental and • Vegetables Animal-based protein sources: Structural component of cells
• Meat Other biological functions
physical health? The best way to find out is to start • Fruit
• Poultry Trans fat sources (advised to be
tracking your food intake. This is where your food • Grains
limited to less than 1% of your total
• Fish
• Pasta intake)
journal comes in. • Eggs
• Bread • Baked goods

• Dairy • Margarine
Be sure to watch the week one video. You’ll find out • Legumes and pulses
• Fast/fried food

more about what to expect over the next six weeks, Simple carbohydrates come from:
Plant-based protein sources include: Saturated fats can be found in animal
• Beans products such as:
freshen up on macronutrients and get set up for • Candy
• Lentils • Beef
• Cookies
success with your food journal. • Lamb
• Nuts
• Soda • Pork
• Seeds • Cream
• Soy • Butter
• Cheese

Unsaturated fats are the healthiest

fats and can be found in:
• Avocados
• Nuts and seeds
• Oils
• Fish like salmon, mackerel,tuna

*Dietary Guidelines for Americans 2015-2020

Week 1 Les Mills Fuel Reset J O I N U S O N FA C E B O O K

Join the Les Mills Fuel Reset Facebook Group. This group is where you’ll find plenty
of motivation and support, so make sure you’re part of the action!
18
 Task One Task Two

YO U R F O O D J O U R N A L I D E N T I F Y PAT T E R N S SMALL CHANGE, BIG DIFFERENCE

Keep a journal of everything you eat and drink this
coming week. (We encourage you to keep it up for
the full six-week journey, as it will provide you with
some really interesting insights throughout the
process.) You can use the table on the next page or
use a digital journal option.
Be sure to record how you felt mentally, emotionally,
and physically straight after a meal, as well as two
hours after. Record as much detail as you can. Ask
yourself … How do you feel physically? Are you
bloated? How do you feel emotionally? Did you
In the box below write down any patterns you notice
over time. Both patterns that make you feel good, as
well as patterns that don’t make you feel good.
PAT T E R N S
Review your food journal and think about where you
could make small changes. Often the small changes
can make a big difference. It could be as simple as
stopping snacking on your children’s leftovers — it’s
amazing how many extra calories you can consume
by eating leftover sandwich crusts! In the box below
record one or a few small changes you plan to make
over the next few weeks. At the end of the challenge
you can record the difference you noticed.
SMALL CHANGES

notice any changes to your skin? Are you more tired

than usual?

This journal will provide you with a really good

insight into your daily habits, and get you thinking
about what small changes you can apply to better
serve your body.

19
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

20
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

21
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

22
WEEK ONE RECIPES
The Best Breakfast Ever Falafel Burgers K.G’s Vegetable Bread
by Jackie Mills by Bevan James + Jo Eyles by Kylie Gates

Ingredients Ingredients Dry ingredients

Toast (this is exceptional with GF seed loaf) 400g can chickpeas (rinsed and drained) ½ cup coconut flour
Avocado 1 small red onion 1 cup of arrowroot
Sauerkraut 1 garlic clove 1 tsp bicarb of soda
2 poached eggs A handful of parsley 1 tsp baking powder
1 tsp ground cumin 1 cup pumpkin seeds
Method 1 tsp ground coriander Salt
Put your toast on the bottom, avo next, then sauerkraut, ½ tsp of chili powder (optional) Wet ingredients
and egg on top.
2 Tbsp flour 2 Tbsp apple cider vinegar
2 Tbsp sunflower oil 1 ½ cups of grated broccoli
“This tastes delicious and has all the nutritional things
I need for hours.” Warmed pita breads to serve with tomato salsa and salad. ½ cup goats cheese

— Jackie Mills 6 eggs

Method
It’s easy! Drain chickpeas and pat dry. Put them into a Method
blender with red onion, garlic, parsley, cumin, coriander,
Mix the dry ingredients well. Then mix the wet ingredients
chili powder (optional), flour and a pinch of salt. Blitz it up
well. Mix the wet into the dry, stirring to mix well until all
until fairly smooth. Have a taste (a squeeze of lemon juice
the wet mixture is used. Line a tin with greaseproof paper
is a nice addition here). The consistency should be not too
and spoon the mixture into the tin. You can add a few extra
sticky – you may need to add a little more flour so that you
pumpkin seeds to the top if you like. Cook at 170°C for 45
can then shape into four patties (or lots of small patties).
minutes. Turn the tin half way through the cooking time.
Pop into the fridge to set slightly (about 30 minutes).
Heat 2 Tbsp of oil in non-stick fry pan. Fry the falafel until
“This is super healthy and makes a great snack!”
golden brown on each side.
— Kylie Gates

Serve in pita breads with salsa, lettuce and any other

fillings you like in a burger – a little garlic aioli is great!

“Tasty, quick, healthy and easy! A true favorite!”

— Bevan + Jo
23
WEEK TWO
FINDING THE RIGHT ADVICE + SNACK SWAPPING
As you bring more awareness to
your eating you may also find it
helpful to introduce a couple of short
mindfulness sessions to your weekly
routine. We suggest you start with
Les Mills Mindfulness Body Scan 1

There’s an overwhelming amount of nutrition

advice out there, and it’s certainly not all created
equally! Following the nutrition guidelines of a global
authority such as the World Health Organization is a
great place to start. There are also healthy nutrition
guidelines for most countries, which can be helpful
as they are based on culture and what’s common to
eat in your region.
Watch the week two video. You’ll find tips about how
to find the recommendations that work best for you.
Plus there’s added snack inspiration too!
Task One
This week we want you to find the healthy nutrition
guidelines for your country or region, read them
through and think about what change you could
make that aligns with the overarching themes
around healthy eating.
Record a change you could incorporate in your diet
that helps you on your journey.
MY CHANGE IS:
Task Two
One of the most common habits people experience
is unconscious snacking. Or in other words; not
knowing what we are really putting into our bodies
so we end up eating more than we need. Chances
are, you may be choosing snacks that don’t satisfy
your needs or make you feel good. There may be
other options that will leave you feeling fulfilled and
happy. This week choose two snacks that you think
you could replace for healthier alternatives and
record them below.

CURRENT S NACK #1

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

Week 2 Les Mills Fuel Reset

24
WEEK TWO RECIPES
Adding protein to your oats
Proats (Protein Oats) shifts the macronutrients Sugar-free Macaroons Choco Berry Fudge Balls
and helps you feel fuller
by Khemani Chatly for longer. You can pick up by Des Helu by Kaylah-Blayr Fitzsimons-Nu’u
protein powder at your local
supermarket.
Ingredients Ingredients Ingredients
35g rolled oats 2 large egg whites (room temperature) 500g pumpkin
Ingredients like hemp hearts,
50g egg whites (optional) 1/3 tsp stevia sweetener 100g protein powder
protein powder, raw cacao and
30g (or one scoop) protein powder ½ tsp vanilla extract 100g strawberries ground almonds make this
100g berries 1 ½ cups (90g) unsweetened coconut flakes 40g raw cacao snack super nutritious. You can
find all of these ingredients
15g peanut butter 3 ounces (85g) dark chocolate, chopped 50g hemp hearts at your local supermarket or
1 tsp coconut oil 30g ground almonds health foods store.
125ml almond milk
Method
Method 100g dark chocolate
Add oats and water in a pot and place to boil over stove.
Preheat the oven to 180°C. Line a baking sheet with ½ Tbsp apple cider vinegar
Once it starts to simmer, lower the heat and add in egg
parchment paper and set aside. Put the egg whites in a
whites while stirring super well. When it is well mixed and ½ tsp vanilla extract
large mixing bowl and add the stevia and vanilla. Beat with
cooked add in protein powder and stir once again. Add in
an electric mixer until the egg whites are opaque and stiff
any toppings you fancy. Method
peaks form when you lift the beater straight up. Gently
fold the coconut into the egg whites with a rubber spatula. Mix up the pumpkin, protein, ground almonds, hemp
“This is my go-to breakfast because I have the biggest
Use an ice cream scoop or soup spoon to make balls about hearts, raw cacao, vanilla, apple cider vinegar and
sweet tooth! I feel like I am eating dessert every morning –
the size of a walnut and drop them on the baking sheet. half of the almond milk in a bowl until it becomes a
and I am being adequately fueled to teach my classes. It’s
Bake for 15 minutes until golden brown. smooth dough. Add the chocolate, strawberries and the
super quick and delicious!”
remainder of the milk. Mix it all up. Roll the dough into
— Khemani Chatly
Put the chocolate in a small saucepan and cook over low small balls.
heat, stirring constantly until chocolate is ¾ melted.
Remove from heat, add coconut oil, and continue to stir “This snack is very easy to prepare and take on the go.
until chocolate has melted. Gently pick up the macaroons It gives me the fuel that I need to be able to teach my
by the top and dip the bottom in the chocolate. Chill until classes.”
the chocolate has set. — Kaylah-Blayr Fitzsimons-Nu’u

“We love making these at our house. They are super fun to
make and even more fun to eat. The kids love it!”
— Des Helu

25
WEEK THREE
MICRONUTRIENTS

Vitamins and minerals are what we call

micronutrients. They are vital for our survival, but
our body doesn’t make sufficient quantities, so it’s
important that we get a balance of micronutrients
from our food. Different vitamins and minerals come
from different types of food groups. And a fun way
to ensure you get the variety you need is to eat a
colorful array of foods. THINK: Eat the rainbow!
Task One Task Two
At the end of each day reflect on how color-packed
Think about all the different colored foods you can
your eating was and record below.
eat. Write down as many nutritious foods you have
access to in each color group and aim to eat them all Super colorful (all 6 color groups)
this week. Colorful (3-5 color groups)
Not very colorful (2 or less color groups)

Watch the week three video. It’s where you’ll

H O W C O L O R F U L?
discover lots of easy to digest information about RED FOODS ORANGE FOODS

where to find the vitamins and minerals your M O N D AY

1. 1.
body needs. 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 FO O D S GREEN FOODS 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 FO O D S WHITE/BROWN FOODS

1. 1.
2. 2.
3. 3.
Week 3 Les Mills Fuel Reset 4. 4.
5. 5.

26
WEEK THREE RECIPES
Beet Hummus Red Pepper Sauce with Cauliflower Rice Peanut Tofu and Noodle Salad
by Vili Fifita by Phillip Mills by Grace Stevens

Ingredients Ingredients Ingredients

1 medium raw beetroot A jar of red peppers Firm tofu (about half a pack)
1 can raw sprouted chickpeas 2 Tbsp balsamic Noodles (any kind you have, udon, rice, soba, etc.)
2 Tbsp tahini Cauliflower rice ingredients: Salad ingredients (I like mesclun, coriander, parsley, cucumber,
1 Tbsp cold pressed olive oil carrot, onion and capsicum)
Cauliflower
Juice of 1 large lemon Olive oil
½ red onion
1 large garlic clove Peanut butter
1 Tbsp olive oil
Himalayan salt to taste Maple syrup or agave
1 cup arborio/risotto rice
Soy sauce
4 cups vegetable or chicken stock
Method Lime or lemon juice
Pepper and salt to taste
Chili powder (optional)
Put all the ingredients into a blender and mix everything until
smooth. Then transfer the hummus to a bowl. Serve with healthy
Method Method
crackers, pieces of avocado, red onion, cucumber
or tomato. To make the sauce: Blend together the jar of red peppers and the Chop tofu into small cubes, press water out with a paper towel
balsamic. and lightly coat in olive oil and soy sauce. Bake in oven at around
“I love the flavors of these individual ingredients – and when you 180°C until golden brown, crispy on outside and soft in the
mix them together all these individual ingredients taste even To make the cauliflower rice: Either finely chop or blitz cauliflower middle. Cook a handful of noodles according to packet directions.
better. It’s really quick to make and you can easily pop it in a in a blender until it looks like rice. Set aside. In a large sauté pan Drain and cool. In a new pot, combine roughly 1 tsp of peanut
container for a quick snack.” put finely chopped red onion and olive oil. Brown the onion and butter, 1 tsp of maple syrup, 1 tsp of soy sauce and 1 tsp of lime
— Vili Fifita
then add rice and gently fry, making sure the rice doesn’t burn. or lemon juice with a dash of hot water (you can adjust these
Add vegetable or chicken stock to the pan gradually – about amounts to your personal taste and add chili if you like heat).
a cup at a time. Stir consistently to avoid any sticking to the Bring to simmer and wait for it to thicken slightly. Chop, dice or
bottom of the pan. When the liquid is gone, add the next cup of grate salad ingredients. Combine salad, noodles and tofu and
stock. Keep doing this until the risotto is soft and palatable. Add pour the peanut sauce over the top. Enjoy!
the cauliflower now and cook for a further 5-10 minutes until the
Top tip: If you want a more warming meal, simply bake some broccoli
texture is consistent, without any hard bits. Add salt and pepper
with the tofu and have broccoli instead of salad.
to taste, and serve covered in the red pepper sauce. Yum!

“This is super yummy, filling and nourishing without feeling heavy

“We have this family favorite as a family meal almost every week.
in your stomach. You can have it on the go for lunch or dinner, and it
All of my grandkids, who are rather fussy eaters, enjoy it. I am
can easily be changed depending on what you have in the fridge
always sure to add extra sauce as it is so delicious!”
or pantry.”
— Phillip Mills
— Grace Stevens
27
WEEK FOUR
ADDED SUGAR

A different name for carbohydrates is sugars. Watch the week four video. You’ll discover the
Task
Table sugar (sucrose) sits within the carbohydrate surprising places sugar hides and how you can
macronutrient group and is added to food to make satisfy your sweet tooth in the healthiest ways. Become a sugar detective and identify where added
it taste sweeter (added sugar). sugar is sneaking into your diet. Then think about
small changes you can make that will minimize
Added sugar is found in things like cookies, candy,
your added sugar intake and write them in the chart
and soda (and many other surprising places). It’s
below. Perhaps it’s switching your coffee with sugar
considered ‘empty calories’ as it provides only
for coffee with oat milk? (It’s just as delicious!) Or
calories or energy to the body, not much more.
swapping your favorite mayonnaise or spread for a
Other carbohydrates from fruits, veggies, grains,
low-sugar alternative?
etc. provide energy along with other nutrients (like
vitamins, minerals, and fiber), which makes them
MEALS / SNACKS IN MY H E A LT H I E R A LT E R N AT I V E S
much more valuable. C U R R E N T D I E T T H AT
F E AT U R E A D D E D S U G A R
Week 4 Les Mills Fuel Reset
Added sugar is disguised in all sorts of places;
ketchup, sauces, canned foods, dried fruits,
packaged meals, alcohol. You can spot it when you
read nutritional labels and see words such as; sugar,
corn syrup, sucrose, and fructose.

D I D YO U K N O W. . .
A glass of wine can contain more than a teaspoon
of added sugar. And there can be one teaspoon of
added sugar in every tablespoon of ketchup.

28
WEEK FOUR RECIPES
Healthy Quick Smoothie Bowl Chocolate Berry Mousse Vegan Banana Bread
by Ben Main by Mark Nu’u-Steele by Khiran Huston

Ingredients Ingredients Ingredients

1 scoop of protein powder 3 avocados 4 medium ripe bananas
1 banana 1 cup coconut cream 1/4 cup vegetable oil
Water or oat milk 200g strawberries 1/4 cup almond milk or any unsweetened non-dairy milk
Ice cubes (lots) 200g blueberries 1 Tbsp agave
To garnish: mixed berries, granola, coconut shavings, cacao 40g chocolate protein powder If you don’t have protein 2 tsp pure vanilla extract
nibs 30g collagen creamer powder or collagen creamer 2 cups flour of your choice
at home you can pick it up
1 Tbsp raw cacao at your local supermarket. 2 tsp cinnamon
Method 1 tsp cinnamon 1 tsp baking soda
There is an art to making a good smoothie, here’s the Stevia to taste 1/2 tsp salt
secret... Put ice in a blender until it’s 80% full. Then add 20% Sliced banana, for topping
of either water or oat milk. Add the scoop of protein powder
and the banana and blend. The trick is to blend it thoroughly, Method
then stop blending and give the blender a good shake. Then Put all the ingredients (except the strawberries) in a bowl Method
blend it again. Keep blending until you hear the blender make and mix it all together. Then, drown the strawberries into the Preheat oven to 180°C. In a large mixing bowl, roughly mash
the satisfying RRRRRGRRRRGRRR-sound. Put the smoothie mousse. Let it all set in the fridge for at least two hours. the bananas. Add the agave, oil, vanilla, and almond milk,
in a bowl and garnish as you please — I go for a little bit of and whisk to incorporate. Mix in the flour, baking soda, salt
everything! “I love this recipe because it tastes great! It’s perfect when I and cinnamon and stir until combined. Do not over mix, or
need a sweet treat if I am eating well.” the banana bread can come out dense! Transfer the batter to
“I love this because it’s easy to make and it tastes like a — Mark Nu’u Steele your prepared pan, and top with the extra banana slices. Bake
dessert. Plus it’s packed with good nutritious things!” for about 35 minutes, then cover with foil and bake for 10-15
— Ben Main minutes longer, until a toothpick inserted in the center comes
out with just a couple crumbs.

“I love this for breakfast with coconut yoghurt and fruit, or

as a snack or even lunch. And if I ever have any left over it
freezes well too.”
— Khiran Huston

29
WEEK FIVE
D I E T S + M I N D F U L E AT I N G
Whatever your goal; losing weight, gaining weight,
eating healthier, feeling more energetic… the best
diet is a diet that gives you all the nutrients your
body needs, AND one that works for you in the
long run.
While there is a multitude of diet plans out
there, following a strict diet is difficult, and often
ineffective.
Success comes when you don’t feel like you’re
restricting yourself too much, and your diet
realistically fits with your lifestyle. This is why a soft
approach where you implement small change is key.
In time, these small shifts in the right direction will
create a big difference.
Something that can really help is becoming more
present when you eat. This is called mindful eating.
Why not extend your mindfulness beyond
just your eating? You might like to give the
Les Mills Mindfulness Labelling Thoughts
session a go. These short mindfulness
sessions can help you bring more focus to
all aspects of your life.
Watch the week five video. You’ll learn the truth
about dieting and get some great advice on how
mindful eating can be a much better approach.
Week 5 Les Mills Fuel Reset
H O W TO M A K E M I N D F U L E AT I N G
W O R K F O R YO U
• Engage all of your senses. Look at your food,
smell it, enjoy the feel of eating and the taste.
• Only focus on the meal in front of you.
• Check-in with your emotions while you’re
eating. Try to notice your feelings and not judge
yourself. Is there guilt? Is the meal making you
feel better about something?
• Try to slow down, chew more. Can your meal
become a ritual rather than a chore?
• Think about where your food has come from and
be thankful for having food to nourish your body.
• Notice when you are satisfied.
Task
Put your mindful eating into practice and keep a
mindful eating journal during the week ahead. Start
meals with the intention to be more mindful. Then
after your meal, write down what you have eaten
and what you noticed while you ate — physically and
emotionally. You can use the mindful eating journal
on the following pages.
30
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

31
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

32
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

33
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

34
WEEK FIVE RECIPES
Jackfruit Nachos Banana Berry Cacao Ice Cream Homemade Oven Hangi
by Kelly MacDonald by Kayla Atkins-Gordine by Dannielle Lally

Ingredients Ingredients Ingredients

1 Tbsp coconut oil 2 frozen bananas 1 cabbage
1 tsp ground cinnamon 300g frozen berries 250g kumara
1 tsp cumin seeds 2 cups frozen spinach 250g pumpkin
2 tsp chipotle tabasco 2 Tbsp raw cacao 250g potatoes
1 Tbsp apple cider vinegar Plant milk (to create desired consistency) 1 tray of chicken (drumsticks or thighs)
4 Tbsp BBQ sauce (GF preferable) 1 tray of pork (slices or chops)
200g chopped tomatoes Method 1 tray of lamb (shoulder)
2 x 400g cans young jackfruit in salted water Blend for a long time in a powerful blender. Serve with some
granola sprinkles, a chunk of sugar-free dark chocolate and a Method
dollop of coconut yoghurt.
Method Cover the bottom of a deep roasting dish with foil. Place a
Put onion and spice in your pan. Cook until brown then add flat layer of cabbage leaves. Evenly place chicken, pork and
the sauces, tomato and jackfruit. Simmer for 20 minutes until “I have a sweet tooth and love cacao/chocolate. This is a go- lamb on cabbage. Cut and peel the kumara, pumpkin and
the water has reduced. Add to corn chips (GF preferably), top to dessert or snack because it’s quick and easy to make, full potatoes and layer on top of the meat. Drizzle ¼ cup of water
with homemade guacamole, nutritional yeast and coconut of goodness, and you can get creative with toppings!” over the top. This will help the food steam (be careful not to
yoghurt. add too much as you don’t want the food sitting in a pool of
— Kayla Atkins-Gordine
water). Season with salt and pepper. Place another flat layer
“It’s so easy, and it just tastes so delicious!” of remaining cabbage leaves. Seal the roasting dish with foil,
— Kelly MacDonald
pinching at the corners to enclose all the kai (food). Bake at
220°C for one hour, and then reduce to 180°C for another two
hours.

“The hangi is a traditional Maori method of cooking in the

ground. This recipe is adapted for modern lifestyles by using
the oven. It makes use of everyday ingredients and can be
easily substituted for whatever you have in your fridge. It’s a
simple and healthy dish to be shared with the entire whanau
(family).”
— Dannielle Lally

35
WEEK SIX
B E I N G P R E PA R E D
Spontaneity is cool and brings joy into your eating.
But feeling unprepared can bring stress, lack of
options, and result in eating things that don’t serve
us well. This is why it’s awesome to do some food
planning and think ahead about how you’re going
to fuel your body. You might be the type of person
who wants to cook and store every meal for the rest
of the year, or you could simply want to have a few
options on hand for when you need a quick, easy
and healthy meal. Either way, spending a little extra
time on food preparation will help you feel in control.
Watch the week six video. This video is jam-packed
with lots of tips that will help set you up for a lifetime
of healthy and joyful eating.
Week 6 Les Mills Fuel Reset
Task One
Think about the things that catch you off guard and
make it hard for you to stick to your goals during the
week. It might be a business lunch? Or maybe it’s
the tempting snacks at the gas station? Or perhaps
it’s the rushed mornings getting the kids ready?
Think about what challenges you face and list them:
YO U R C H A L L E N G E S :
Task Two
Now’s your chance to design a battle plan and come
up with some possible ways to deal with these
struggles. Part of your plan could be food prepping.
Be as specific as you can here, and consider what
will you prep and when will you prep it. Your battle
plan might also consist of not buying anything that
will not serve your body. Essentially, you need to
think about what actions will keep you on track and
help you refocus if you have some struggles. And
don’t worry if you don’t get it right the first time. You
can always change your plan or approach.
YO U R B AT T L E P L A N :
36
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.

This is your page to reflect on what your relationship

with food has been like in the past, what it is now,
and how it can be moving forward.

Here you can document for yourself what your

unconscious habits around food were, what you
have learned through this process about how you
are inclined to use food, and most importantly what
works best for you nutritionally. Think about what
makes you feel amazing.

Use this page as a resource for the

future if you are ever feeling off track or
lost. Remind yourself of what this process
has done for you, emotionally, mentally and
physically. Use it to keep growing.

37
WEEK SIX RECIPES
Danish Power Breakfast Baked Protein Oat Loaf Pickled Onion (or whatever you want to pickle)
by Glen Ostergaard by Denice Burr by Chris Richardson

Ingredients Ingredients Ingredients

½ cup rolled oats
½ - 1 cup whole milk/oat milk/rice milk
1 scoop whey protein powder (vanilla is best)
½ banana, chopped
A handful of dried raisins
Method
Soak oats in milk for 30 minutes until it’s sludgy. Mix in
protein powder, adding more milk if it’s too solid. Add fruit
and eat.
“The Danes eat cold oats for breakfast with milk, just look
how big and strong the vikings were! I love this breakfast so
much I often eat it in the evening too. I will have oats at night
time if I know I am getting up early for a run or a ride.”
— Glen Ostergaard
100g plain fat-free Greek-style yoghurt
25g vanilla whey powder
50g unsweetened applesauce
1 egg
40g steel cut oats
50g grated courgette/zucchini
Method
Combine oats with courgette and leave for 10 minutes. Mix all
ingredients together and pour into a greased loaf tin. Cook at
200°C for approximately 30 minutes.
“This is quick, easy and tasty. It can be eaten hot or cold – I
love it warm with yoghurt on the side! From this basic recipe
you can add any berries or other fruits you like. And don’t
worry about the courgette – you won’t taste it!”
— Denice Burr
1 large red onion
Vinegar of your choice
Water
Salt
Optional: Sweetener (stevia or honey)
Method
Slice the onion and place it into a container. Use a 50/50 ratio
of vinegar and water to cover the onion slices. Season with
some salt and the sweetener (if you wish). Allow it to sit for at
least 20 minutes before eating it.
You can do this with many other foods. Some of my favorites
are carrots, cucumbers and capsicum. You can always add
some chili if you like heat too!
“It’s quick. It’s simple. And it’s a great way to add some spice
to your life.”
— Chris Richardson

38