GAME

CHANGER
6-week challenge
 R I S E TO T H E C H A L L E N G E ,
T H E R E S U LT S W I L L B E W O R T H I T,
YOU’LL SEE .
WELCOME
You’re about to feel fitter than ever! You can expect...

We’re here to help you become your absolute best.
By starting this new Game Changer Challenge you’ll
transform your mental and physical fitness – and six
weeks is all it takes!
We’ve created this challenge alongside Dr. Jinger
Gottschall. It uses a science-backed mix of cardio,
strength and mobility workouts to drive powerful
results. Combine this transformative training with
healthy eating and you’ll be in the best shape of
your life.
• A six week intermediate to advanced level
challenge
• Equipment and equipment-free options
• 30 - 90+ minutes a day
• Six days 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
• Access to the Les Mills Fuel Reset - a guided
journey to healthy and joyful nutrition.

This is the ultimate way to get amazing results, fast.

Let’s do it!

Marlon Woods, Khiran Huston,

Les Mills Ambassador Les Mills Ambassador
@marlonwoods_ @khiranhuston

3
LET’S GET STARTED
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+ 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
Setup - part one and Les Mills Fuel Setup - part
two videos

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

workouts listed in the right order in the
Game Changer Challenge section on your app.

4
TAKE THE
FITNESS TESTS
These baseline fitness tests should be done at the beginning and end
of the challenge. You can also do them midway through to monitor progress.
Record your results on the next page.

BASELINE TEST #1 BASELINE TEST #3

U P P E R B O DY S T R E N GT H
PUSH-UP TEST
To perform the push-up test, you complete as
many push-ups as you can without stopping; either
on your knees or your toes. For each full-range
repetition, bring your elbows to a 90 degree angle.
Measure the distance between your hands for
future tests.
S I N G L E L E G WA L L S I T
Start with your feet shoulder-width apart and your
back against a smooth vertical wall. Slowly slide
your back down the wall until both your knees and
hips are at a 90-degree angle. Lift one leg off the
ground and start the timer. When you can no longer
keep that leg off the ground stop the timer. After
a period of rest, test your other leg.

BASELINE TEST #2

O N E M I L E ( 1 .6 K M ) WA L K I N G T E S T
Find a one 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.

5
MY FITNESS BASELINE
PRE-CHALLENGE WEEK THREE END- OF-CHALLENGE
NUMBER OF PUSH-UPS NUMBER OF PUSH-UPS NUMBER OF PUSH-UPS

WALKING TEST WALKING TEST WALKING TEST

W A L L S I T D U R AT I O N LEFT LEG RIGHT LEG W A L L S I T D U R AT I O N LEFT LEG RIGHT LEG W A L L S I T D U R AT I O N LEFT LEG RIGHT LEG

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

MEASURES
WALKING TEST NORMS FOR MEN (MINUTES) PUSH-UP TEST NORMS FOR MEN (AMOUNT PER MINUTE) WALL SIT (SECONDS)
AGE 20 - 29 30 - 39 40 - 49 50 - 59 60+ AGE 17 - 19 20 - 29 30 - 39 40 - 49 50 - 59 60+ EXCELLENT GOOD AVERAGE BELOW AVERAGE

EXCELLENT > 56 > 47 > 41 > 34 > 31 > 30 MEN > 100 75 - 100 50 - 75 25 - 50
EXCELLENT < 11.54 < 12.24 < 12.54 < 13.24 < 14.06
GOOD 47 - 56 39 - 47 34 - 41 28 - 34 25 - 31 24 - 30 WOMEN > 60 45 - 60 35 - 45 20 - 35
GOOD 11.54 - 13.00 12.24 - 13.30 12.54 - 14.00 13.24 - 14.24 14.06 - 15.12
AVERAGE 13.01 - 13.42 13.31 - 14.12 14.01 - 14.42 14.25 - 15.12 13.13 - 16.18 ABOVE AVERAGE 35 - 46 30 - 39 25 - 33 21 - 28 18 - 24 17 - 23

BELOW AVERAGE > 13.43 > 14.13 > 14.43 > 15.13 > 16.19
AVERAGE 19 - 34 17 - 29 13 - 24 11 - 20 9 - 17 6 - 16
BELOW AVERAGE 11 - 18 10 - 16 8 - 12 6 - 10 5-8 3-5

WALKING TEST NORMS FOR WOMEN (MINUTES) PUSH-UP TEST NORMS FOR WOMEN (AMOUNT PER MINUTE)
AGE 20 - 29 30 - 39 40 - 49 50 - 59 60+ AGE 17 - 19 20 - 29 30 - 39 40 - 49 50 - 59 60+

EXCELLENT < 13.12 < 13.42 < 14.12 < 14.42 < 15.06 EXCELLENT > 35 > 36 > 37 > 31 > 25 > 23

GOOD 13.12 - 14.06 13.42 - 14.36 14.12 - 15.06 14.42 - 15.36 15.06 - 16.18 GOOD 27 - 35 30 - 36 30 - 37 25 - 31 21 - 25 19 - 23

AVERAGE 14.07 - 15.06 14.37 - 15.36 15.07 - 16.06 15.37 - 17.00 16.19 - 17.30 ABOVE AVERAGE 21 - 27 23 - 29 22 - 30 18 - 24 15 - 20 13 - 18

BELOW AVERAGE > 15.07 > 15.37 > 16.07 > 17.01 > 17.31 AVERAGE 11 - 20 12 - 22 10 - 21 8 - 17 7 - 14 5 - 12
BELOW AVERAGE 6 - 10 7 - 11 5-9 4-7 3-6 2-4

6
GOAL SETTING
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
the scales say. When you feel good physically and
WE RECOMMEND FOCUSING ON emotionally you keep at your healthy habits—and
THREE GOALS that’s when long term body changes happen. If you
would like to weigh yourself, do it once a week, at
1. Creating a HABIT
the same time of day. But be aware that there are
2. Improving BASELINE FITNESS
lots of variables and what the scale says isn’t the
3. Improving NUTRITION
best indicator of success.

It’s important that your goals are SMART;

Specific, Measurable, Achievable, Realistic
and Timebound.
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.

7
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 work out six days a H O W A R E YO U F E E L I N G ?
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

W H AT D I D YO U AC H I E V E ?
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:

• I want to shift my baseline push-up test results from
average to above average in six weeks.
GOAL TWO: FITNESS RESULTS
• I want to improve my wall sit ability from average to M Y G O A L I S TO :
excellent 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 also H O W A R E YO U F E E L I N G ?
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
do this by following all the steps in the Les Mills Fuel Reset END-OF-CHALLENGE

section. W H AT D I D YO U AC H I E V E ?

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.
If you need to modify, follow the guidelines on the
following pages.
H O W TO A C C E S S YO U R W O R KO U T S
If you follow the Game Changer Challenge sequence
on the app you’ll get served up every workout in the
right order. However, when a workout is repeated it
will only show up in the workout sequence once, so
it’s important that you keep an eye on the workout
plan too.
CHOOSING THE BEST WORK OUT TIME
Take control of your challenge by planning. Plan
ahead in a one-week block and schedule your
workouts in the same way you would an important
meeting. The best time to do the workouts is
whenever works best for you — as this will help you
be consistent. Research does show that afternoon
is the best time for strength or HIIT, 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.
M A K E M O N D AYS W O R K F O R YO U
You might need a little extra planning early in the
week. Each Monday you’ll see the workout plan
serves up a double whammy. You can do one
workout in the morning and the second later in the
day, or if you choose you can do them back-to-back.
N O E Q U I P M E N T, N O P R O B L E M !
The Game Changer Challenge is unique as there
is a workout plan that features equipment-
based workouts, and a workout plan that uses
no equipment. If you do not have weights or a
stationary bike or a bench at home, it’s not a
problem — simply choose the equipment-free
option. Each of the prescribed training sessions can
be completed effectively with your body weight.
TRAINING WITH NO EQUIPMENT?
YO U C A N S T I L L D O L E S M I L L S C O R E
We’ve included LES MILLS CORE™ in the workout
plan because it really is a ‘game changer’ when it
comes to core strength. It helps you build strength,
stability and endurance in the muscles that support
your core, improve balance, assist injury prevention,
and become better at everything you do. Some of
the tracks in LES MILLS CORE make use of a weight
plate or resistance band. If you don’t have these you
can do the exercises using nothing but bodyweight.
Or, you can simply focus on the equipment-free
tracks (tracks 1,2,5 and 6) and still get a great
workout.
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M O D I F Y I N G W O R KO U T S
If you need to, take options to modify intensity and
impact, particularly during your cardio. Low impact
options will still give you a great workout. In fact,
when you’re loading and staying grounded you’re
often getting higher muscle activation than if you
are doing jumps — so embrace it! Instead of high
knee runs do marches, instead of jumps do a squat
and a heel rise.
C O M B O W O R KO U T S
This Game Changer Challenge features some
great Combo workouts. These workouts have been
designed to be done back-to-back, so you get a full
hour of variety-packed exercise in one hit. However,
if that doesn’t work with your schedule that’s cool.
You can do the first and second parts of the workout
separately — just make sure you do them both on
the same day.
S WA P P I N G W O R KO U T S
You can swap out workouts for others that are the
same duration and same style of training – check
out the table below. Be sure to keep the same types
of workouts on the same days of the week so you
have sufficient recovery time between different
types of training. But, before you start swapping,
give each workout a try — that’s part of the
challenge!

S K I P P I N G O R A D D I N G W O R KO U T S CARDIO STRENGTH
If you’d like to add in a bonus workout or skip a BODYATTACK BODYPUMP
workout, go for it. Do whatever it takes to stay BODYCOMBAT BODYBALANCE
BODYSTEP LES MILLS CORE
motivated and feel good about your training. RPM LES MILLS BARRE
SH’BAM TRAINER SERIES STRENGTH
THE TRIP
TRAINER SERIES CARDIO

FLEXIBILITY HIIT
BODYBALANCE LES MILLS GRIT
LES MILLS STRETCH LES MILLS SPRINT
TRAINER SERIES FLEXIBILITY

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
take time to rest and have at least one full rest day
per week. Insufficient recovery can reduce the
effectiveness of your training.
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.
F O C U S O N F L E X I B I L I T Y + S T R E TC H I N G
Stretching and/or yoga sessions are a great way to
improve flexibility, help injury prevention, and leave
TRY LES MILLS WELLNESS TRY ACTIVE RECOVERY
Calming practices such as breath training, Take action to improve recovery with short foam
meditation and yoga are the perfect complement rolling and massage sessions.
to your physical workouts. Start experimenting
with these different practices by adding one or two F U L L B O DY F O A M R O L L E R F LU S H
sessions to your weekly routine – it can make a Enjoy 10 minutes of gentle
remarkable difference to your sense of wellbeing. rolling to flush out tight
and achy muscles.
The LES MILLS WELLNESS sessions include:
YOGA: Follow a full guided yoga journey or choose
short yoga practices to center yourself at any time A C T I V E R E C OV E R Y
of the day. WITH A MASSAGE BALL
Target and release common
BREATH TRAINING: Explore breath techniques to
spots for muscle knots in just
increase energy, vitality and inner power. These 10 minutes.

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.
sessions can help create clarity of mind, shift
anxiety, promote sleep, and so much more.
MEDITATION: Choose from various guided
meditations and be guided to a state of peace
and wellbeing.
LO W E R B O DY F O A M R O L L I N G
Release tight areas of the calves,
hamstrings, IT band, quads
and adductors.

11
JOIN THE CHALLENGE
COMMUNITY
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 official
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 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+ Challenges (Official)

12
WO R KO U T P L A N — E Q U I P M E N T Here are all the workouts you’ll do during the Game Changer Challenge! If you follow This workout plan features workouts that use weights and a stationary cycle.

GAME CHANGER
the Game Changer Challenge sequence on the LES MILLS+ platform you’ll get served If you don’t have this equipment, choose the equipment-free version of the
up every workout in the right order. It’s also a great idea to print this page and use it to workout plan.
tick off your progress – it will help you stay motivated and on track!
Mark to complete

MONDAY AM TUESDAY — HIIT WEDNESDAY THURSDAY — HYBRID FRIDAY — STRENGTH SATURDAY — CARDIO SUNDAY — MIND BODY

GAME CHANGER SPECIAL #01 LES MILLS GRIT #34 ATHLETIC HYBRID WORKOUT BODYPUMP #119 LES MILLS TONE #14 BODYBALANCE #92 FLEXIBILITY
ACTIVE RECOVERY #01
WEEK 1

MONDAY PM — STRENGTH

BODYPUMP #119

30 min + 30 min 30 min 60 min 55 min 30 min 30 min

MONDAY AM — CARDIO TUESDAY — HIIT WEDNESDAY THURSDAY — COMBO FRIDAY — COMBO SATURDAY — HIIT SUNDAY — MIND BODY

BODYATTACK #114 LES MILLS SPRINT #24 BODYSTEP #123 BODYCOMBAT #86 LES MILLS GRIT #36 CARDIO BODYBALANCE #94
+ +
WEEK 2

MONDAY PM — STRENGTH

BODYPUMP #120 BODYBALANCE #89 STRENGTH BODYPUMP #120

45 min + 30 min 30 min 30 min + 30 min 30 min + 30 min 30 min 55 min

MONDAY AM — CARDIO TUESDAY — HIIT WEDNESDAY THURSDAY — STRENGTH FRIDAY — CARDIO SATURDAY — COMBO SUNDAY — MIND BODY

RPM #90 LES MILLS GRIT #38 CARDIO BODYPUMP #116 BODYCOMBAT #90 BODYATTACK #113 MINDFUL MOVEMENT #02
MONDAY PM — STRENGTH + MOBILIZE YOUR HIPS
WEEK 3

MARLON’S BODYPUMP MIX LES MILLS CORE #43 +

MEDITATION #06 I AM ENOUGH

45 min + 55 min 30 min 55 min 55 min 30 min + 30 min 20 + 10 min

MONDAY AM — HIIT TUESDAY — STRENGTH WEDNESDAY — CARDIO THURSDAY FRIDAY — COMBO SATURDAY — COMBO SUNDAY — HIIT
GAME CHANGER SPECIAL #02 BODYPUMP #106 LES MILLS TONE #10 BODYATTACK #112 BODYCOMBAT #77 LES MILL SPRINT #21
+ +
WEEK 4

MONDAY PM — MIND BODY

LES MILLS STRETCH #04 BODYBALANCE #90 STENGTH BODYPUMP #115

30 + 45 min 55 min 30 min 30 min + 30 min 30 + 30 min 30 min

MONDAY AM — COMBO TUESDAY — STRENGTH WEDNESDAY — HIIT THURSDAY FRIDAY — COMBO SATURDAY — CARDIO SUNDAY — STRENGTH

BODYSTEP #124 BODYPUMP #110 LES MILLS GRIT #33 ATHLETIC BODYCOMBAT #85 RPM #92 BODYPUMP #114
+ LES MILLS CORE #42 +
WEEK 5

MONDAY PM — MIND BODY BODYBALANCE #93 STRENGTH

BODYBALANCE #82 FLEXIBILITY

30 + 30 min / 30 min 55 min 30 min 30 min + 30 min 45 min 55 min

MONDAY AM — CARDIO TUESDAY — STRENGTH WEDNESDAY — HIIT THURSDAY FRIDAY — HYBRID SATURDAY — CARDIO SUNDAY — HIIT
LES MILLS TONE #11 BODYPUMP #118 LES MILLS GRIT #25 CARDIO HYBRID WORKOUT #02 BODYCOMBAT #90 GAME CHANGER SPECIAL #03
WEEK 6

MONDAY PM — MIND BODY

LES MILLS STRETCH #05

30 + 45 min 55 min 30 min 45 min 55 min 30 min

WO R KO U T P L A N — N O E Q U I P M E N T Here are all the workouts you’ll do during the Game Changer Challenge! If you follow This workout plan features workouts that can be done using nothing but

GAME CHANGER
the Game Changer Challenge sequence on the LES MILLS+ platform you’ll get served bodyweight. During some workouts (such as LES MILLS CORE) a weight and/or
up every workout in the right order. It’s also a great idea to print this page and use it to resistance band is optional.
tick off your progress – it will help you stay motivated and on track!
Mark to complete

MONDAY AM — HIIT TUESDAY — HIIT WEDNESDAY THURSDAY — HYBRID FRIDAY — CARDIO SATURDAY — CARDIO SUNDAY — MIND BODY

GAME CHANGER SPECIAL #01 LES MILLS GRIT #34 CARDIO HYBRID WORKOUT BODYATTACK #100 LES MILLS TONE #14 BODYBALANCE #92 FLEXIBILITY
ACTIVE RECOVERY #01
WEEK 1

MONDAY PM — STRENGTH

LES MILLS BARRE #15

30 min + 30 min 30 min 60 min 55 min 30 min 30 min

MONDAY AM — CARDIO TUESDAY — HIIT WEDNESDAY THURSDAY — COMBO FRIDAY — CARDIO SATURDAY — HIIT SUNDAY — MIND BODY

BODYATTACK #114 LES MILLS GRIT #38 CARDIO BODYATTACK #111 BODYCOMBAT #89 LES MILLS GRIT #36 CARDIO BODYBALANCE #94
+
WEEK 2

MONDAY PM — STRENGTH
MARLON #04 BODYBALANCE #89 STRENGTH
BODYWEIGHT CONDITIONING

45 min + 20 min 30 min 30 min + 30 min 55min 30 min 55 min

MONDAY AM — CARDIO TUESDAY — HIIT WEDNESDAY THURSDAY — HYBRID FRIDAY — CARDIO SATURDAY — COMBO SUNDAY — MIND BODY

BODYCOMBAT #90 LES MILLS GRIT #29 CARDIO HYBRID WORKOUT #03 BODYCOMBAT #90 BODYATTACK #113 MINDFUL MOVEMENT #02
MONDAY PM — STRENGTH + MOBILIZE YOUR HIPS
WEEK 3

LES MILLS BARRE #14 LES MILLS CORE #43 +

MEDITATION #06 I AM ENOUGH

55 min + 30 min 30 min 45 min 55 min 30 min + 30 min 20 + 10 min

MONDAY AM — HIIT TUESDAY — STRENGTH WEDNESDAY — CARDIO THURSDAY FRIDAY — COMBO SATURDAY — CARDIO SUNDAY — HIIT
GAME CHANGER SPECIAL #02 BODYBALANCE #90 STRENGTH LES MILLS TONE #10 BODYATTACK #112 BODYCOMBAT #77 LES MILLS GRIT #28 CARDIO
+
WEEK 4

MONDAY PM — MIND BODY

LES MILLS STRETCH #04 BODYBALANCE #90 Strength

30 + 45 min 30 min 30 min 30 min + 30 min 55 min 30 min

MONDAY AM — COMBO TUESDAY — STRENGTH WEDNESDAY — HIIT THURSDAY FRIDAY — COMBO SATURDAY — CARDIO SUNDAY — HYBRID

BODYATTACK #110 KHIRAN #02 LES MILLS GRIT #33 CARDIO BODYCOMBAT #85 BODYATTACK #114 HYBRID WORKOUT
+ LES MILLS CORE #42 BODYWEIGHT CONDITIONING + STRESS RELIEF #01
WEEK 5

MONDAY PM — MIND BODY BODYBALANCE #93 STRENGTH

BODYBALANCE #82 FLEXIBILITY

30 + 30 min / 30 min 20 min 30 min 30 min + 30 min 55 min 55 min

MONDAY AM — CARDIO TUESDAY — STRENGTH WEDNESDAY — HIIT THURSDAY FRIDAY — HYBRID SATURDAY — CARDIO SUNDAY — HIIT
LES MILLS TONE #11 BODYBALANCE #93 STRENGTH LES MILLS GRIT #25 CARDIO HYBRID WORKOUT #02 BODYCOMBAT #90 GAME CHANGER SPECIAL #03
WEEK 6

MONDAY PM — MIND BODY

LES MILLS STRETCH #05

30 + 45 min 30 min 30 min 45 min 55 min 30 min

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

1
Les Mills Fuel

How’s your relationship with food going? This is no quick fix diet! And you won’t be taught any
Have you ever explored the type of eating that magic tricks that you can use to instantly reach your
works best for your body? goal. Instead, this is an experience where from week
to week you find ways to implement suggestions
This Les Mills Fuel Reset will help you experience
into your life. You do it in a way that works for you
the remarkable physical and emotional benefits that Diana Archer Mills
— all with the goal to discover how you can feel
come from fueling your body with food that serves Les Mills Creative Director
your best.
YOU best.
So results will vary. This reset is a very personal
Our aim is not to tell you what you should and
experience. Everyone will get something different
shouldn’t eat. Instead, we’re here to help bring
out of the next six weeks — and that’s the beauty
awareness to what you’re eating. We’ll guide you
of it. The one thing we can be sure of … you’ll make
to a better understanding of different types of food,
friends with food and set patterns that feel great and Bas Hollander
so you can find out what foods make you feel good.
bring you joy. Les Mills Ambassador
By adding intention to your nutrition you’ll
start to feel much more in control of your energy
levels and have a better understanding of your
eating habits – which is key to your physical and
emotional wellbeing.
Kaylah-Blayr Fitzsimons Nu’u
Les Mills Ambassador

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.
2
LES MILLS FUEL SETUP
PA R T O N E

Before you dive into the details of your nutrition

Task Two
journey, it’s important to lay some foundations first.
Kaylah-Blayr and Bas have some helpful tips that A N SW E R T H E FO L LOW I N G
will make this easy. Simply watch the setup videos Think about these questions to help you set goals that align with your lifestyle.
and tick off the tasks they suggest.

H O W M A N Y W O R KO U T S P E R W E E K A R E R E A L I S T I C A R E T H E B E N E F I T S O F H AV I N G T H I S G O A L W O R T H
It’s important to start this F O R YO U ? THE TRADE-OFFS?
journey from a place of self-love
and acceptance. Following this PROS
Meditation on Acceptance or
this I am Enough Meditation H O W M U C H T I M E C A N YO U S P E N D O N P R E P P I N G F O O D ?
may be helpful.

Task One

SET REALISTIC GOALS H O W I M P O R TA N T I S S O C I A L I Z I N G F O R YO U ?

Watch the video below and discover how to set

realistic goals that will work for you.

W I L L C H O O S I N G T H I S G O A L I M PAC T OT H E R A R E A S I N
YO U R L I F E ?
CONS

H O W W I L L I T I N F LU E N C E YO U R H O M E L I F E ?

A R E YO U O K H AV I N G L E S S E N E R GY F O R T H O S E
A R O U N D YO U ?

Les Mills Fuel Setup – part one

LES MILLS FUEL SETUP
PA R T T W O

Task Three Task Four

E S TA B L I S H YO U R ‘ W H Y ’ W R I T E A L E T T E R TO YO U R S E L F

Watch the video below and Kaylah-Blayr and Bas Think about yourself in the future, imagine you’ve completed your Les Mills Fuel Reset and achieved your
will help you dig deep into your ‘why’, so you can goal. Use the space below to write a letter to yourself reflecting on your achievements.
make sure your goal really is a good fit.
D AT E I H AV E N OT I C E D T H E F O L LO W I N G E M OT I O N A L C H A N G E S …

TO

TO D AY I F E E L …

I H AV E N OT I C E D T H E F O L LO W I N G P H Y S I C A L C H A N G E S …

Les Mills Fuel Setup – part two

MY GOAL IS I A M R E A L LY H A P P Y B E C A U S E … W H AT S U R P R I S E D M E T H E M O S T I S …

MY WHY IS

4
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 (Official) Facebook group. This group is where you’ll find plenty of
motivation and support, so make sure you’re part of the action!
5
 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.

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

Please print this page and use for ongoing journaling.

7
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
8
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

9
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

10
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
Task One
Think about all the different colored foods you can
eat. Write down as many nutritious foods you have
access to in each color group and aim to eat them all
this week.
Task Two
At the end of each day reflect on how color-packed
your eating was and record below.
Super colorful (all 6 color groups)
Colorful (3-5 color groups)

colorful array of foods. THINK: Eat the rainbow! 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.

11
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
WEEK FOUR
ADDED SUGAR

A different name for carbohydrates is sugars. Watch the week four video. You’ll discover the
Task Two
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
much more valuable. MEALS / SNACKS IN MY H E A LT H I E R A LT E R N AT I V E S
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
Task One
read nutritional labels and see words such as; sugar,
corn syrup, sucrose, and fructose. Schedule in time at the end of this week to complete
the Les Mills Fuel Reset check-in (all the details are
D I D YO U K N O W. . .
on page 14)
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.

13
END OF WEEK FOUR
LES MILLS FUEL RESET — CHECK IN
Whether you’re progressing seamlessly on this
nutrition journey or your wheels have completely
fallen off, it’s important that you reflect on your
progress and learn how to stay on track if you begin
to stumble (which is something we all do at times!).
W H AT ’ S G O I N G W E L L?
Task One
C H E C K I N O N YO U R P R O G R E S S
Watch the video below and learn three techniques
that will help you keep moving in the right direction.
W H AT ’ S N OT G O I N G S O W E L L?
Les Mills Fuel Reset – check in
W H AT D O YO U N E E D TO C H A N G E ?
Task Two
REFLECT
Now’s a good time to re-read the letter you wrote to
yourself at the beginning of this journey. Be honest
with yourself, acknowledge what’s going well and
what’s not going well, and identify what needs
to change.
14
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

15
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.
16
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

Please print this page and use for ongoing journaling.

17
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

18
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 :
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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

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WRAP UP AND 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.
There are three final tasks that will help set you up
for a lifetime of happy and healthy eating.
Task One
F I N D O U T W H AT ’ S N E X T
Watch the video below for some final snippets of
advice and inspiration from Kaylah-Blayr and Bas.
Les Mills Fuel Reset – wrap up
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
Task Two to keep growing.
W R I T E A N OT H E R L E T T E R
This time, think about where you are now, and what you’ve accomplished and learned (about nutrition and
about yourself). Writing a letter to yourself forces you to think deeply, and really focus on your progress and
victories, as well as your challenges.
D AT E HOW DID I FEEL SIX WEEKS AGO, AND HOW DO I FEEL NOW?
TO
I N T H E PA S T M Y R E L AT I O N S H I P W I T H F O O D H A S B E E N …
W H AT D O I W A N T TO K E E P D O I N G ?
N O W M Y R E L AT I O N S H I P W I T H F O O D I S …
W H AT A R E M Y N E X T S T E P S ?
OVER THE LAST SIX WEEKS I’ VE LEARNED…
W H AT W I L L I D O W H E N O L D H A B I T S C R E E P B A C K I N ?
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 Task Three
USE THESE RESOURCES
We’ve put together a list of really interesting
resources that you may find helpful down the track.
QUICK READS
What happens if you skip breakfast?
Does a detox really do you good?
The confusing truths about alcohol
5 nutrition myths busted
FURTHER VIEWING
Les Mills Change Series
Episode 1: Body image and diet culture
Les Mills Change Series
Episode 2: Beauty standards
Les Mills Change Series
Episode 3: Body size and health
Les Mills Change Series
Episode 4: The fitness industry
FURTHER READING
Aubrey Gordon author of Your Fat Friend and What
We Don’t Talk About When We Talk About Fat
Intuitive Eating: Registered dietitians help reshape
your relationship with food
The Anti-Diet Book: intuitive eating advice from a
registered dietitian
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