"

LlVECLEAN
LEAN&
HEALTHY
ley eveyone!
ve|come to 1|e L|ve C|ean Lean
ano lea|t|y nut|t|on ano
wo|out o|an.
1||s euoo| |s a o|an t|at l |ave
soent t|e |ast yea oeve|oo|ng
t|at w||| soec||ca||y aooess t|e
neeos o women w|o want to
ta|e bac| conto| o t|e| |nne
b|||n| booy. lnsteao o te|||ng you
w|at to oo l w||| cove a|| o you
nut|t|ona| equ|ements ano
eoucate you on w|at a |ea|t|y
o|et ano wo|out eg|ment |oo|s
|||e. l oo ac|now|eoge t|at we
ae a|| |no|v|oua|s ano some may
|ave ooo a||eg|es ano o|ease be
awae t|at t|ese gu|oe||nes oo
not ta|e t|ese a||eg|es |n to
cons|oeat|on.
ueoe beg|nn|ng t||s o|an be
sue to eao t|oug| t||s uoo| so
you |now w|at you |s exoecteo
o you ano to oeoae youse|.

1||s nut|t|on o|an |s a ||esty|e! 1|at means t|at
t|e |now|eoge you |ean om t||s e-boo| |s
|now|eoge you can aoo|y to you oa||y out|ne
o t|e est o you ||e. lt |s |mootant t|at you
ty ano st|c| to a |ea|t|y o|et as muc| as you can
but unoestano t|at you ae |uman ano
somet|mes we |ave conouno|ng s|tuat|ons t|at
eect ou emot|ons ano stess |eve|s, ano |n tun
cause us to ma|e oec|s|ons we wou|o not
noma||y ma|e.
l stano |m |n my be||e t|at eat|ng c|ean |as
not||ng to oo w|t| you van|ty but at|e |t's
about esoect|ng you booy enoug| not to teat
|t |||e a tas| can. lt |s ou esoons|b|||ty to |oo|
ate ouse|ves so we can be aouno |ong
enoug| to |oo| ate t|e ones w|o neeo us. So
|et's ma|e a comm|tment now not to st|c| w|t|
t||s o|et o a ew wee|s o mont|s, but to aoo|y
t|e nut|t|ona| ounoat|ons you |ave |eant |n
t||s uoo| to you eveyoay out|ne o t|e est o
you ||e!
l|st l want to get you am|||a w|t| a ew tenos
|n tooay's soc|ety ano t|en we w||| get to you
mea| o|an ano wo|out o|an. l |ave oov|oeo a
gym out|ne ano a out|ne t|at you can oo om
|ome.
!
#


1 Welcome
4 ulsclalmer
3 AbouL me
6 Clean eaLlng
7 PydraLlon
8 CarbohydraLes
10 roLeln
11 laLs
12 lcky eaLlng
13 CuLLlng cosLs
14 naLural sweeLeners
13 CheaL meals
16 SLress
17 SpoL reduclng
18 My commandmenLs
19 SLeady welghL loss
20 8ye-bye scales
#
$

21 Meal prep 101
22 lood sLorage
23 1o go organlc?
24 Sleep
23 Meal plan
33 Shopplng llsL
33 8eclpes
42 WorkouLs
43 1ralnlng aL home
44 SafeLy flrsL
43 ulsclalmer 2
46 Cym program
31 Pome program
33 uoms
36 A few lasL words!

$
%



%&'()*+ (,-*./,01&

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2
&

l am an Austa||an g|| w|o wo|s as a oesona| ta|ne ano |ea|t| coac| |n t|e
c|ty o Me|boune. My ouney to a |ea|t|y ||esty|e stateo about 3 yeas ago.
ueoe |ano l o|o not unoestooo |ow un|ea|t|y l was because l t|oug|t |t was
noma| to become s|c| eas||y ano eat ast ooo eveyoay. looos suc| as oasta,
sc|n|tze|, c||os ano gavy wee my oe|n|t|on o a |ea|t|y mea|.
ln 2011 l met my oatne w|o |s vey |ea|t| o|entateo ano ||s Amy
bac|gouno taug|t ||m to t||n| o exec|se as an ooootun|ty not an
|nconven|ence. 1|e way |e ||veo ||s ||e was vey o|eent to w|at l was useo
to see|ng ano |t ea||y |nso|eo me.
l wasn't ta||ng cae o myse| ano l o|on't cae o my |ea|t|. l am 169cm ta||
ano l was /4 |||ogams at my |eav|est, t|at out me |nto t|e ovewe|g|t
categoy o t|e uMl sca|e. 1|at was w|en my excuses stoooeo ano l cou|o
|na||y aom|t to myse| t|at l was ove-we|g|t, my |ea|t| was sue|ng, ano l
was t|e on|y oeson w|o cou|o oo anyt||ng about |t.
C|ang|ng was suoe toug| |n t|e beg|nn|ng not ust because o my bao |ab|ts
ano |ac| o mot|vat|on but because l |ao no |oea w|ee l was suoooseo to
stat. l eao about so many o|eent o|ets on||ne t|at oom|seo one t||ng, ast
esu|ts. l was conuseo w|t| t|e amount o con||ct|ng |nomat|on l was eao|ng
ano |eot c|ang|ng my o|et ove ano ove aga|n. Lventua||y l was oown to 48
|||ogams ano |ao oamageo my metabo||sm ano sac||ceo my |ea|t|
oamat|ca||y. l oec|oeo t|at | l wanteo to c|ange my ||e ano my |ea|t| t|en l
wanteo to be t|e one w|t| t|e |now|eoge to oo |t.
l gaouateo my L|o|oma o lea|t| Sc|ence |n 2012 ano became a oesona|
ta|ne soon ate. l bu||t my metabo||sm ano my |ea|t| uo t|e |g|t way ano
ouno a oass|on |n eoucat|ng women to unoestano nut|t|on ano avo|o t|e
myt|s suouno|ng we|g|t |oss so t|ey to can c|ange t|e| ||ves t|e |g|t way!
S|e|oan S|ye
L|ve C|ean Lean ano lea|t|y
Cwne
3
'

lt's a o|ase t|at |s be|ng t|own
aouno a|| ove t|e |ea|t|
|nousty, c|ean eat|ng! Sounos
gooo, but tut|u||y |ow many
oeoo|e unoestano w|at c|ean
eat|ng actua||y |s` low oo l eat
c|ean` 1|ee |as not been a c|ea
oe|n|t|on oeve|ooeo ano w|en
you soea| to numeous |ea|t|
ooess|ona|s you most|y w|||
ece|ve o|eent answes t|at
|eaos to contao|ct|ons, conus|on,
ano a genea| sense o ustat|on.
l w||| exo|a|n w|at l be||eve c|ean
eat|ng means ano |ow l
|ncoooate |t |n to my ||esty|e.
v|at c|ean eat|ng |sn't!
lt's not a o|et o eat|ng o|an w|t|
exteme u|es, |t genea||y ooes
not |nc|uoe ca|o|e count|ng ano |t
|s ceta|n|y not suoooseo to be an
eat|ng o|sooe. C|ean eat|ng |s not
suoooseo to be ove|y o||cu|t o
stess you out, so stoo ove
t||n||ng |t! Cnce accustomeo to |t,
lt's a vey easy ||esty|e to o||ow
ano w||| become secono natue to
you.
v|at c|ean eat|ng |s!
C|ean eat|ng |s about eat|ng ooos |n
t|e| most natua| state o as c|ose to |t.
1||s means no oocesseo ooos, o ooo
w|t| oesevat|ves, aooeo suga, ano
tans ats.
l |eeo my gocey s|ooo|ng s|mo|e by
s|ooo|ng aouno t|e outs||ts o t|e
suoema|et ano avo|o|ng t|e |s|es o
ooos t|at conta|n |abe|s. 1|ee |s some
exceot|ons to t||s u|e |oweve, be|ow |s
a ||st to o||ow:
- bne|neo, w|o|e-ga|ns
- les|, |oca|, some ogan|c u|ts ano
vegetab|es
- lee-ange ano gass-eo meats ano
oa|y
- Consum|ng vegetab|e-centeeo mea|s
moe t|an meat-centeeo
- l|enty o wate, no sot o|n| o o|et sot
o|n|s
- ua||ng, steam|ng, bo|||ng ano ||g|t
saute|ng w|eneve ooss|b|e
- Consume |ea|t|y ats om natua|
souces suc| as nuts, avocaoos ano
ogan|c coconut o||
4
(

ue||eve |t o not o|n||ng wate can be one
o t|e most |mootant so|ut|ons to you
we|g|t |oss oob|ems. Lveyone ta||s about
t||s o|ase metabo||sm", t|at's geat but
w|at ooes |t actua||y mean` 1|e way l
oesc|be metabo||sm |s t|e oocess t|e
booy unoegoes |n ooe to bea| oown
ooo ano use |t o enegy. lo you booy to
be ab|e to successu||y oeom any
metabo||c oocess wate must be oesent.
1|e ||ve |s one o t|e ma|n ogans
esoons|b|e o t|e bea|oown o ooo,
not||ng gets t|oug| t|e |ntest|nes w|t| out
be|ng oocesseo ano oac|ageo by t|e ||ve.
1|e ||ve |s a|so esoons|b|e o many ot|e
o|ys|o|og|ca| unct|ons |||e: ma|nta|n|ng
b|ooo oessue, ooouct|on o |nsu||n,
bea||ng oown o tox|ns, ceat|ng |mmune
substances, sto|ng v|tam|ns, m|nea|s, ano
sugas, etc.
1||s |s w|ee wate comes |n to o|ay, | t|e
||oneys ae wate-oeo|veo, t|e ||ve |as to
oeom t|e tas|s o t|e ||oneys a|ong w|t|
a|| |ts natua| o|ys|o|og|ca| tas|s. 1|eeoe,
w|en t|e ||ve |s not wo||ng to |ts u||
ootent|a| t|en |t can't metabo||ze ooo as
qu|c||y o e|c|ent|y as |t cou|o w|en t|e
||oneys ae wo||ng to t|e| oot|ma| |eve|s.


low t|at you |now t||s l |ooe you
ta|e t||s |n to cons|oeat|on ano
o|n| moe wate. ue awae t|at
ou|ng t|e |st ew oays o
|nceaseo wate consumot|on you
w||| exoe|ence equent bat|oom
v|s|tat|ons, w||c| can be vey
o|scouag|ng. lt |s ust you booy
becom|ng useo to t|e new o|n||ng
|ab|t ano |us||ng out t|e
subcutaneous wate t|at |s stuc|
between t|e ao|oose t|ssue ano t|e
s||n |ayes, eventua||y bat|oom
bea|s w||| etun to noma|.
low muc| wate |s ecommenoeo`
1|e neeo o wate o|es om
oeson to oeson oeoeno|ng on
t|e| oa||y act|v|ty |eve|s among
many ot|e actos. A oug| gu|oe
|s about 2-3 ||tes oe oay.
5
)

Leso|te t|e bao wao cabo|yoates |ave
ece|veo ove t|e yeas om yoyo o|ets t|at
c|a|m t|at t|ey ae t|e one maconut|ent
t|at |s esoons|b|e o we|g| ga|n t|ey ae
actua||y t|e maconut|ent t|at we neeo |n
t|e |agest amounts.
lunct|ons o cabo|yoates:
- 1|e booy's ma|n souce o ue|
- Cabo|yoates ae t|e boo|es oeeeo
enegy souce
- Lvey ce|| ano t|ssue |n ou booy ut|||zes
g|ucose ano convets |t to enegy
- 1|e ||oneys, centa| nevous system, t|e
ba|n, t|e musc|es (|nc|uo|ng t|e |eat) e|y
on cabo|yoates to unct|on eect|ve|y
w|t|out o|suot|ng any ot|e o|ys|o|og|ca|
oocess
- 1|e booy can eect|ve|y stoe
cabo|yoate as g|ycogen |n t|e musc|es ano
||ve to |ate use o enegy
lote|n |s neeoeo o o|ys|o|og|ca| neeos
ano t|e booy ooes not |||e to use |t o
enegy because once |t |s useo o enegy |t
can't be useo o moe |mootant unct|ons
suc| as ba|n eoa| o ooouct|on o new
b|ooo ce||s. v|en we oeo|ve ou booy o
cabo|yoates |t neeos to come uo w|t| a
o|eent way o access|ng enegy
so |t can suv|ve ano w||| genea||y
tun to oote|n t|at |eaos to
musc|e bea|oown ano many
sevee |ea|t| oob|ems |||e
8|aboomyo|ys|s.
Sue t|ee ae ceta|n
cabo|yoates t|at can be c|asseo
as bao ano gooo' o coect|y out
s|mo|e ano como|ex sugas. 1|e
|onge a ooo ta|es to move
t|oug| you o|gest|ve tact, |nto
you stomac| ano oocesseo |n
you sma|| |ntest|ne, t|e moe you
booy can bea|oown t|at ooo ano
absob moe nut|ents. lt |s
|mootant t|at we st|c| to como|ex
cabo|yoates exceot ate an
|ntense wo|out.

6
*

S|mo|e cabo|yoates:
- lnc|uoe sucose (suga ouno |n
canoy, sot o|n|, u|ce, m|||,
b|scu|ts, ceea|s etc.), ano m|||
suga.
S|mo|e cabo|yoates ae bo|en
oown ano absobeo |n t|e |ntest|ne
ano b|ooo steam at a aste ate
t|an como|ex cabo|yoates. 1||s
|eaos to a so||e |n ou |nsu||n |eve|s
t|at can |eao to excess|ve at ga|n.
Lnegy |s ao|o|y ooouceo ano
oov|oes t|e booy w|t| ||tt|e to
none nut|ents. 1|e enegy
ooouceo om o|gest|ng s|mo|e
cabo|yoates on|y |asts o a s|ot
oe|oo o t|me ano t|at's w|y we
ee| s|y ||g| ate a b|g b|oc| o
c|oco|ate ano exoe|ence a suga
cas| a s|ot w|||e ate.
Como|ex cabo|yoates:
Como|ex cabo|yoates ae a|so
|nown as stac| ano |be ano |ave
a |age stuctue t|an s|mo|e
cabo|yoates. .
- lnc|uoe vegetab|es, w|o|e-mea|
beao, oats, ano w|o|e ga|ns.
Como|ex cabo|yoates ta|e a
|onge t|me to o|gest ano absob.
1||s ceates a s|ow ano steaoy
|ncease |n b|ooo g|ucose ano a
s|ow ano steaoy |ncease |n |nsu||n
|eve|s oeceas|ng at ga|n. bn|||e
s|mo|e cabo|yoates, enegy |s
ooouceo at s|owe ate ano t|e
enegy |asts o a |onge oe|oo o
t|me |eeo|ng you u||e o |onge.
l|be |s a|so a vey |mootant
como|ex cabo|yoate, ano can be
bo|en |n to two o|st|nct
catego|es:
So|ub|e |be: Can be bo|en oown by t|e booy ano oov|oes us w|t| enegy.
louno |n u|ts ano geen |eay vegetab|es.
lnso|ub|e |be: A|t|oug| |nso|ub|e |be cannot be o|gesteo by t|e booy ano
ooesn't oov|oe us w|t| enegy, |t o|ays an |mootant o|e |n |ea|t| by
oomot|ng gut mot|||ty ano sat|ety. lnso|ub|e |be |s ouno |n w|o|e ga|n
ceea|, beao, ano |ce.
7
"+

roLeln ls lmporLanL for:
Cowt|
1|ssue eoa|
lmmune unct|on
Ma||ng essent|a| |omones ano enzymes
Lnegy w|en cabo|yoate |s not ava||ab|e
lesev|ng |ean musc|e mass
Cooo souces o oote|n |nc|uoe: meats, oou|ty, |s|, meat subst|tutes,
c|eese, m|||, nuts, |egumes, ano |n sma||e quant|t|es |n stac|y ooos ano
vegetab|es.
v|en we eat t|ese tyoes o ooos, ou booy bea|s oown t|e oote|n t|at
t|ey conta|n |nto am|no ac|os. 1|ee ae two tyoes o am|no ac|os:
Lssent|a| am|no ac|os: Cu boo|es ae unab|e to ooouce t|ese am|no ac|os
ano neeo to be consumeo t|oug| ou o|ets. l|ant souces o oote|n, on t|e
ot|e |ano, oo not conta|n a|| o t|e essent|a| am|no ac|os.
lon-essent|a| am|no ac|os: Cu boo|es ae caoab|e o ooouc|ng t|ese am|no
ac|os w|t| out t|e ass|stance om ou o|ets.
1|e 8ecommenoeo La||y lnta|e (8Ll) o oote|n |s 0./S-1.0 gams o oote|n
oe oouno o booy we|g|t t|oug|out t|e couse o t|e oay. lut|emoe
you neeo to bea| uo you oote|n consumot|on because ou booy |s on|y
caoab|e o o|gest|ng so muc| at one t|me. l you ta|e |n too muc| at one
oat|cu|a t|me o t|oug|out t|e oay, you ||oneys, ||ve seum |eve|s, ano
consequent|y, you ovea|| |ea|t| cou|o be comoom|seo.

!8
""

lat |s a|so a maconut|ent t|at |as been
g|ven a bao wao ove t|e yeas! l mean t|e
name |tse| |s a ||tt|e b|t o a t|ow o.
Leso|te at's bao eoutat|on o caus|ng
we|g|t ga|n |t |s actua||y cuc|a| o ou
suv|va| ano can ass|st |n at |oss.
lunct|ons o at:
loma| gowt| ano oeve|ooment
Lnegy (at |s t|e most concentateo
souce o enegy)
Absob|ng ceta|n v|tam|ns (|||e v|tam|ns
A, L, L, l, ano caoteno|os)
lov|o|ng cus||on|ng o t|e ogans
Ma|nta|n|ng ce|| membanes
lov|o|ng taste, cons|stency, ano stab|||ty
to ooo.
Lets t||n| bac| to t|e o|e o |nsu||n, t|e
moe you booy e|eases |nsu||n t|e moe
you booy w||| |o|o on to at. lat |s actua||y
t|e on|y maconut|ent t|at ooes not cause
a |se |n |nsu||n secet|on. A|t|oug| ||g| |n
ca|o|es at w||| |e|o you stay u||e ano
sat|s|eo o |onge.

Cmega 3 atty ac|os:
Cmega 3 atty ac|os ae on|y
ouno |n ooo souces t|at conta|n
at. Cmega 3 |s essent|a| to a
|ea|t|y o|et, w|t| out |t ou boo|es
ae ove|oaoeo w|t| |n|ammat|on.
ln|ammat|on |s one o t|e |eao|ng
causes o oeat| t|oug| out t|e
wo|o tooay. Cmega 3 a|so ass|sts
w|t| o|nt |ub|cat|on, ano a|ses
ou metabo||c ate (|e|o|ng you
bun moe ca|o|es oe oay).
1ans at:
1|e bao wao at |as obta|neo
ove t|e yeas |s oue to tans at.
1ans at |s a|so |nown as
|yoogenateo at. 1|e ooo
|nousty ceates t||s tyoe o at by
aoo|ng |yoogen atoms to t|e
natua| at, w||c| c|anges |t om
|t's ouest om. 1ans at
|nceases t|e s|e| ||e o ooo
oooucts ano ceate a sote
textue.
1ans at |s ouno |n ooo suc| as
c||os, ooug|nuts, canoy bas, |ce
ceam, |eo ooo, bas|ca||y
eveyt||ng you a|eaoy |now |s
bao o you.
!!
"#

l you ae o||ow|ng eveyt||ng t|at t||s mea| o|an exo|a|ns t|en you s|ou|o neve be
o|ys|ca||y |ungy. l you oo beg|n to ee| |ungy you neeo to o|eent|ate | you ae
exoe|enc|ng ea| o|ys|ca| |unge o emot|ona| |unge. Lmot|ona| |unge comes on
qu|c||y, cannot be conta|neo ano |s noma||y o ||g|-enegy ooos. l|ys|o|og|ca|
|unge |s s|ow to a|se, can be conta|neo ano can be sat|s|eo w|t| |ea|t|y ooo. l
you t||n| t|at you ae exoe|enc|ng emot|ona| |unge t|en o||ow some o t|e t|os
ouno be|ow:
l|c|y eat|ng!
l you ae ee||ng |ungy between you mea|s but |ave a|eaoy |ao a snac| t|en
ta|e a secono to |gue out w|at |s ea||y o|v|ng you |unge, |s |t t|at you ae
genu|ne|y |ungy o ae you want|ng to eat out o boeoom` l you t||n| |t |s
boeoom t|en s|u|| a ea||y b|g g|ass o wate, t||st |s oten m|sta|en o |unge
esoec|a||y w|en you ae oe|yoateo. 8emembe oo not unoeest|mate t|e
|mootance o wate! l you st||| ee| |ungy but you t||n| |t |s out o boeoom t|en
ta|e a wa|| aouno t|e b|oc| to g|ve you se| somet||ng to oo, | you ae out o t|e
|ouse you can't eac| o t|e oanty.
lunge ou|ng mea|s!
lt ta|es aooox|mate|y 20 m|nutes o ou ooo to move oown ou esoo|agus, |nto
ou stomac|, ano o you ba|n to ecogn|ze t|at you ae u||. l you'e a oeson
w|o eats evey |ast b|t o t|e| ooo beoe t|ey even get a c|ance to sme|| |t t|en
you ae not g|v|ng you booy enoug| t|me to u||y ac|now|eoge t|at |t |as been eo.
1a|e a ||tt|e moe t|me to c|ew you ooo, not on|y w||| t||s sat|sy you |unge but
t|e |avos |n t|e ooo w||| become muc| moe enoyab|e. S||o t|e s|oe o
tec|no|ogy! 1y tun|ng o t|e 1v ano s|tt|ng at t|e o|nne tab|e w|t| out any
tec|no|ogy ano concentate on eat|ng.
l t||s ooesn't wo| t|en you s|ou|o not be eac||ng o moe ooo |g|t away.
lnsteao wa|t 20 m|nutes o you ooo to oooe|y o|gest ano estab||s| | you ae
o|ys|ca||y |ungy o | you |unge was out o boeoom.
!#
"$

Cne o t|e |st |moess|ons oeoo|e
get om a |ea|t|y o|et |s t|e
ovew|e|m|ng cost's t|at ae
assoc|ateo w|t| c|ean eat|ng. lt |s
tue t|at |ea|t||e ooos oten cost
moe t|an oocesseo un| but |t |s
not a| to o|sm|ss t|e |oea o c|ean
eat|ng ano unoestano t|at |t |s
ooss|b|e to eat c|ean on a buoget. l
|ave out toget|e my own t|os ano
t|c|s t|at l use to |e|o eouce t|e
cost o my wee||y s|ooo|ng
exoenses:
uuy w|at's |n season: Cet am|||a
w|t| w|at |s |n season ou|ng
o|eent t|mes o t|e yea. l you
ae |oo||ng o c|e|es w|en t|ey
ae not |n season t|en you can
exoect to oay a|most t|o|e t|e|
o|g|na| va|ue. S|ooo|ng o
seasona| ooos w||| a|so ensue t|at
t|ey ae es| because o-season
ooos oten |ave to be tansooteo
om oveseas ano t|eeoe
conta|n an abunoance o
oesevat|ves.
Lon't waste ooo: Cet useo to
coo||ng c|ose t|e amount o ooo
you w||| neeo ano avo|o t|ow|ng
out any ooo t|at cou|o be out to
gooo use anot|e t|me.
S|oo at you |oca| es| ooo ma|et:
S|ooo|ng at you |oca| ma|et |s not on|y
t|e most eect|ve way to save money but |t
a|so suooots t|e |oca| ames commun|ty
ano suooots t|e emo|oyment o ames a||
ove t|e county. v|en we buy om
suoema|ets t|e ames w|o wo| |ao to
gow ano ma|nta|n |ea|t|y coos see a vey
sma|| oot|on o t|e oo|ts | any at a||. 1|e
costs o es| ooouce |s a|so muc| moe
exoens|ve |n a suoema|et to cove t|e
costs o comoany exoenses.
uuy |n bu||: 1||s |s a geat way to cut costs
o meat. l a|so buy my meat om my |oca|
es| ooo ma|et ano eeze w|at l w||| not
neeo. lames ae oten |aooy to oe you
a o|scount w|en you buy |n bu||.
Lon't be oo|eo by name banos: 99 o t|e
t|me you w||| |no t|at t|e name bano
oooucts ae moe exoens|ve because t|ey
|ave ||g|e ma|et|ng costs ano
aovet|sement t|an t|e non banoeo
oooucts.

!$
"%

loo u|z t|me! l you ae oeeo a egu|a bott|e o Coca-Co|a t|at conta|ns
3S0 ca|o|es o a bott|e o o|et Coca-Co|a t|at |as been at||c|a||y sweeteneo
ano conta|ns 0 ca|o|es, you s|ou|o ta|e t|e 0 ca|o|e oot|on |g|t`
v8ClC!
Sweetenes ae w|at l |||e to ee to as ||ooen ||||es. ?ou ae bette o
ta||ng t|e bott|e t|at |s sweeteneo w|t| suga t|an t|e bott|e t|at |as been
at||c|a||y sweeteneo o t|t|eo a o|et ooouct. 1|e |st eason |s because
natua| sweetenes ae not||ng but c|em|ca||y a|teeo oooucts t|at conta|n
|age amounts o sa|t ano Asoatame t|at w||| actua||y cause you to cave
cabo|yoates ano |n tun cause you to o|g out on un| ooo to sat|sy you
cav|ngs.
Secono|y because Asoatame |s an |ngeo|ent ouno |n natua| sweetenes ano
|as t|e ab|||ty to oo|son you. v|en Asoatame exceeos 86 oegees l t|e wooo
a|co|o| |n Asoatame convets to oma|oe|yoe ano t|en to om|c ac|o.
lom|c ac|o |s ouno |n t|e st|ng o |e ants ano m|m|cs symotoms o se|es
meo|ca| cono|t|ons suc| as Mu|t|o|e Sc|eos|s. loma|oe|yoe a|so |as t|e
ab|||ty to stoe |n at ce||s oat|cu|a|y |n t|ose oob|em aeas suc| as ||os ano
t||g|s ma||ng |t o||cu|t to |ose we|g|t aouno t|ese aeas.
lut|emoe t|ese sweetenes t|c| t|e ba|n |n to t||n||ng |t's about to
ece|ve a us| o enegy om suga t|at |t w||| neeo to o|gest. So t|e ba|n
oeoaes t|e booy o o|gest|on ano wa|ts o t|e enegy to be ece|veo, w|en
t|e enegy ooes not come |t |nceases you aooet|te so you cave ||g|- enegy
ooos. Stuo|es |ave actua||y been s|own t|at oeoo|e w|o consume at||c|a|
sweetenes go on to eat moe ca|o|es t|an t|ose w|o consume bown o
w||te suga.
Moa| o t|e stoy stay away om natua| sweetenes, | you ae go|ng to use
anyt||ng |oney o Stev|a.
!2
"&

l|st t||ng |s |st! ve ae not
go|ng to ca|| t||s mea| a c|eat',
w|y` uecause you aen't
c|eat|ng anyt||ng, you ae s|mo|y
ma||ng a oec|s|on to ewao
youse| o a|| o you |ao wo|.
lt |s o| to ewao youse| evey
now ano t|en ano not ewao|ng
youse| genea||y |eaos to
a||ue. Co|ng bac| to t|e c|ean
eat|ng o|nc|oa| we neeo to t||n|
o t||s ouney as a ||esty|e not a
s|ot-tem comm|tment. L|ets
ae genea||y too est|ct|ve ano
oeoo|e t|en oeve|oo t|ese
|nceo|b|y |ntense cav|ngs ano
t|ese cav|ngs ae neve o a
bow| o bocco||. 1|e gu||t t|en
||c|s |n ano you beg|n to ee| |||e
you |ave a||eo so you cont|nue
to stu you ace.
uy ewao|ng youse| w|en you
ClCCSL to at|e t|an gett|ng to
t|e oo|nt w|ee you ee| |||e you
want to goge on o|zza,
c|oco|ate ano |eo ooos you
w||| actua||y eat |ess ano be moe
sat|s|eo w|t|out ee||ng gu||ty
because you ae |n conto|.
v|at ooos can l ewao myse| w|t|`
Set youse| one mea| ou|ng t|e wee|
w|ee you can eat w|at eve you want,
savo |t, enoy |t ano cont|nue w|t|
eat|ng c|ean o t|e ema|noe o you
wee|. 1||s w||| oov|oe you w|t|
|ncent|ve to get t|oug| t|e wee|
w|en you |ave somet||ng to |oo|
owao to. Lo not abuse you |g|t to
ewao youse| ano go on a b|nge-
eat|ng soee.
v|en |s t|e best t|me to ewao
myse|`
lt |s best to ewao youse| ea|y |n t|e
oay ano on a ta|n|ng oay so you booy
can ut|||ze t|e enegy obta|neo om a||
t|e exta ca|o|es consumeo.
!3
"'

Most oeoo|e oo not ac|now|eoge t|at stess management |s ||g||y |mootant
w|en |t comes to we|g|t |oss goa|s. v|en we ae stesseo ou booy e|eases a
|omone ca||eo Cot|so| t|at |s esoons|b|e o b|ng|ng t|e booy bac| to noma|.
1|e oesence o Cot|so| oevents us om |os|ng at, metabo||z|ng ooo e|c|ent|y,
|nceases |n|ammat|on ano can a|te you b|ooo oessue. bsua||y at |s |e|o
aouno t|e aboom|na| aea ano t||g|s.
Stess management can be |ao to manage ||v|ng |n suc| a busy wo|o. 1y ano
ta|e some t|me o youse| ano e|ect on t|e t||ngs t|at ae gett|ng to you. 1|ee
ae a ew ||tt|e c|anges we can |ncoooate |n to ou oa||y out|ne to |e|o oevent
stess:
- A S00mg o Magnes|um can |e|o to e|ax us ano eouce Cot|so| |eve|s.
- lave a gooo n|g|t s|eeo.
- Lat|ng evey 2-3 |ous.
- 1a||ng a wa|| w|en you ee| |||e you ae becom|ng ovew|e|meo w|t| t||ngs, |t
w||| g|ve you t|me to beat| ano eset.
!4
"(

l you |ave wo|eo |n t|e |ea|t| |nousty you
wou|o |ave ece|veo t||s quest|on count|ess
t|mes o | you ae want|ng to |ose we|g|t you
|ave oobab|y as|eo |t count|ess t|mes:
low can l get |o o my |ove |ano|es o t|e
at aouno my be||y ano t||g|s`'
lo ooubt |t |s a gooo quest|on but t|e answe
|s not a|ways w|at you want to |ea. ?ou
booy |s unab|e to taget a ceta|n aea o you
booy ano s|eo at om t|at aea a|one. So |
you oesona| ta|ne |as you oo|ng t|ousanos
o s|t uos a wee| |n |ooe to get |o o t|at
unwanteo be||y at t|en t|ey ae wast|ng you
t|me ano you money!
S|mo|y out, a musc|e ooes not own t|e at
t|at suounos |t. l am not oeny|ng t|at
taget|ng a soec||c musc|e ano wo||ng |t
moe t|an anot|e w||| cause |t to gow
ot|ew|se |ow e|se wou|o we see t|ese
booybu||oes t|at |ave g|gant|c uooe boo|es
ano sma|| |owe boo|es` uut | you |ave ||g|
|eve|s o at suouno|ng t|at musc|e t|en you
w||| not see t|e oe|n|t|on o t|e unoe|y|ng
musc|e.
1|e aeas w|ee ou boo|es |o|o at oeoenos
on sevea| o|eent actos suc| as genet|cs
ano genoe. lave you eve not|ceo |ow men
teno to |o|o we|g|t |n t|e| uooe booy ano
women teno to |o|o |t |n t|e|
|owe booy` ve|| |ao|es we can
t|an| ou c|||obea|ng ||os o
t|at! 1o |ose at anyw|ee |n
you booy you neeo to ma|e
sue t|at t|e enegy you out |n
to you booy |s |ess t|an t|e
enegy t|at comes out o you
booy.
lo||ow|ng a gooo ta|n|ng
oogam t|at |nc|uoes
cao|ovascu|a ta|n|ng ano
we|g|t ta|n|ng, a|ong w|t| a
|ea|t|y o|et w||| g|ve you
esu|ts, you ust |ave to be
cons|stent ano oat|ent.
!5
")

Mot|vat|on |s a |ey comoonent o any successu| oeson but mot|vat|on |s not a|ways
easy to |no. lnsteao o |oo||ng o mot|vat|on oeoae youse| o t|ose t|mes t|at
you ae ust not ee||ng |t ano get |o o anyt||ng t|at may temot you. l |||e to o||ow
t|ese s|mo|e steos eveyoay so w|en l stugg|e to |no mot|vat|on l |ave no excuse
to s|ac| o:
- A||ocate a oay w|ee you can s|oo, ano oeoae mea|s.
- C|ean out you oanty ano you |oge, eveyt||ng |as to go.
- 8emembe you goa|s ano w|y you stateo t||s ouney. v|et|e |t's o you ||os
o you am||y o o you genea| |ea|t|.
- leeo a ooo o|ay |t w||| |eeo you accountab|e ano w|te oown you ee||ngs
eveyoay. l e||g|ous|y useo an aoo ava||ab|e t|oug| anoo|os ano ll|one's ca||eo My
l|tness la| |t w||| tac| you oa||y ooo |nta|e ano comoaes |t to you own esu|ts.
- A||ocate youse| a mon|ng eac| wee| to ta|e o|otos o youse| ano comoae
t|em w|t| oast wee|s, a|so e|ect on any goa|s t|at you m|g|t want to c|ange.
- vate ass|st's evey o|ys|o|og|ca| oocess t|at occus |n you booy. ve can ||ve o
wee|s w|t| out ooo but on|y sevea| oays w|t| out wate so ma|e sue you o|n| at
|east two ||tes evey oay.
- Set goa|s ano st|c| w|t| |t, | you |now t|at you w||| eno uo b|ow|ng o t|e gym |
you oon't go |n t|e mon|ng t|en |eeo you o|one |n a seoaate oom ano set you
a|am. 1|e no|se w||| wa|e you ano you w||| |ave no c|o|ce but to get out o beo,
gett|ng out o beo |s t|e |aoest oat ano we ust so|veo t|at oob|em.
!6
"*

Lets ta|| about ea||st|c goa|s ate a|| we a|| |ee to |moove ou |ea|t| not to
oamage |t ut|e. ?ou may |ave a goa| to |ose 20 |||ogams but to |t t|at |n
to a s|x wee| oe|oo |s not go|ng to be ea||st|c o |ea|t|y. Lat|ng a ba|anceo,
nut|t|ous o|et accomoan|eo w|t| exec|se |s t|e best way to stay |ea|t|y ano
|ose we|g|t.
A sae ate to |ose we|g|t |s aooox|mate|y 0.S-1.0 |||ogam oe wee|. l
genea||y ecommeno to g|ve youse| a 12-wee| oe|oo to eac| you goa|s
ot|ew|se you ae us||ng t|e oocess ano t|e |aoe |t w||| be to st|c| to you
goa|s. Lven | you wee to |ose oug||y 12 |||ogams ove 12 wee|s ano you
want to cont|nue oooo|ng we|g|t t|en you can eaoust you goa|s om t||s
oo|nt.
lut|emoe | you est|ct you ca|o|es be|ow w|at you uM8 equ|es t|en
you ae stav|ng you booy o t|e enegy |t neeos to oeom eveyoay tas|s
|||e beat||ng o t||n||ng ano you booy w||| |o|o on to evey b|t o ooo |t
can, |eao|ng to at ga|n.
!7
#+

l want you to unoestano
|g|t om t|e get go t|at
bat|oom sca|es |ave
abso|ute|y not||ng to s|ow
w|en |t comes to you
measu|ng you oogess.
lom now on t|e m|o |s
go|ng to be t|e on|y un|t o
measuement you ae go|ng
to ocus on.
ve|g|t, ano booy mass
|noex |s not a coect
met|oo o oetem|n|ng booy
comoos|t|on because t|ey
oo not ta|e |n to account
you bone oens|ty, you |ean
musc|e mass, you ogan
mass ano you wate
etent|on |eve|s. Lo not a||
o comoan|es te|||ng you
t|at t|e| sca|es can test
w|at you booy at
oecentage |s w|t| t|e|
mag|c eet oaos. 1|ee ae
met|oos t|at can accuate|y
measue you booy at
oecentage but |t equ|es a
ooess|ona| at a meo|ca|
ac|||ty ano |s a vey |ong,
teo|ous oocess t|at |s
ove|y exoens|ve.

So, stoo concentat|ng on t|e sca|e ano you
we|g|t. Lven to umo on t|e sca|es occas|ona||y |s
go|ng to set you uo o o|saooo|ntment | you oo
not see w|at you wee |oo|ng o so |t |s best to
stay away om t|em. 8emembe t||s ouney |s
suoooseo tansom you |ea|t|, not tun |n to an
eat|ng o|sooe.
1||s |s w|ee l want you to tun you goa|s away
om a soec||c numbe ano ocus on you ovea||
|ea|t|, t|e way you o|o c|ot|es |t ano t|e |oo| o
you booy.
?ou see t|e o|eence |ee |s t|at we|g|t |oss ano
at |oss |s two vey o|eent oocesses. l you wee
to we|g| youse| beoe you s|u||eo a ||te o
wate ano t|en e-we|g|eo youse| ate you |ave
s|u||eo t|at ||te o wate t|e sca|es wou|o s|ow
you a vey o|eent numbe |g|t` So ooes t|at
mean you |ave out on at ust om o|n||ng
wate` Abso|ute|y no |t ust means t|at you |ave
uno|gesteo wate |n you booy ano once o|gesteo
you we|g|t w||| etun to noma|. ?ou can |ose at
w|||e bu||o|ng musc|e ano t|at's w|en t|e sca|es
w|t| teno to go not| at|e t|an sout|.
Let's say t|at you |ave a woman w|o we|g|s SS
|||ogams ano |e booy at oecentage |s 24 ano
t|en you |ave anot|e woman w|o we|g|s 6S
|||ogams but |e booy at oecentage |s on|y 14,
oo you t||n| t|ese two woman wou|o |ave s|m||a
o|ys|ques ust baseo on t|e| we|g|t`
lot a c|ance!


#8
#"

09:;<=>?@ ABBC;D
lnvest |n ooo sca|es! lot||ng
ancy even a $S set w||| oo ust
|ne. A|so measu|ng cuos ano
sooons. 1||s w||| stoo you ove-
eat|ng ano eventua||y you w||| not
even |ave to use any o t|ese
too|s because you w||| become
am|||a w|t| you oot|on s|zes
ust by |oo||ng at you ooo.
uuy some gooo qua||ty
1uooewae t|at w||| |ast you,
cons|oe|ng you w||| be eat|ng
evey 3 o so |ous you neeo to
be oeoaeo, 1uooewae w|||
|eeo you ooo es| ano gem
ee.
1||s oot|on |sn't o eveyone ano
l oo be||eve t|at |t |s best to avo|o
eez|ng vegetab|es as t|ey can
|ose most o t|e| nut|t|ona|
va|ue, |oweve | you ae a busy
oeson t||s oot|on can |e|o.

E9>@F>?@ GB<= HBBID
ve|g| ano measue a|| o you
ooo ate you |ave coo|eo
t|em. 100g o uncoo|eo
c||c|en |oo| vey o|eent to
100g o uncoo|eo c||c|en



l |now |t may souno s|||y but
some t|mes we ae so busy
esoec|a||y w|t| ou wo|
sc|eou|es t|at we oget to
eat, ano w|at |aooens w|en
we oget to eat` ve want to
eat LvL8?1lllC! l you |now
t|at you ae a busy oeson
t|en set a qu|et a|am evey
t|me you |ave a mea| com|ng
uo, |t w||| s|mo|y em|no you
t|at you neeo to eeo t|at be||y
o yous.
JBBI :C:=K;D
+<LL9=M:=9D
J=99N>?@D
#!
##

looo stoage |s ea||y |mootant esoec|a||y meat. C ooo can cause many |ea|t|
oob|ems t|at you oe|n|te|y want to avo|o. 1|ese ae gu|oe||nes on|y, ensue you
sme|| you mea|s beoe consum|ng t|em to avo|o eat|ng o ooo.



?ou must e|t|e coo| o eeze you oou|ty |tems w|t||n 2 oays o ouc|ase.
Lnsue you sme|| t|e meat t|e oay you buy |t to ensue t|e stoe |ao not g|ven you
any bao o|eces. Cnce coo|eo |t can ema|n |n t|e |oge o a max|mum o ou
oays.



8e|geate o 1-2 oays max once ouc|aseo.




Couno bee can be ozen uo to 6 mont|s om ouc|ase. lt |s best to on|y
e|geate o coo| ate 1-2 oays max|mum.




8e|geate o 3-4 oays max|mum once coo|eo ano sea|eo.




3-4 oays once coo|eo.
%B<CA=G
-9:HBBI
O99H
&>P9QR<>?B:
S9@9A:TC9;
##
#$

Cgan|c ooo bas|ca||y ees to t|e way |t |s ooouceo ano gown. Cgan|c ooouce
|s oes|gneo to encouage so|| ano wate consevat|on, oecease oest|c|oes ano
ooo aoo|t|ves, ano eouce oo||ut|on to t|e Lat|'s atmoso|ee.

Cne o t|e ma|n t||ngs you w||| not|ce about ogan|c ooouce |s t|e cost assoc|ateo
w|t| buy|ng t|em ove convent|ona| ooouce. lt |s ecommenoeo to buy ogan|c
w|en ooss|b|e but o some |ouse |o|os t||s |s ust not an oot|on. uuy|ng ogan|c
w||| |e|o you ovea|| |ea|t| but c|ang|ng to a c|ean o|et om ast ooo w||| a|so
|ave t||s eect.

vaxes o oesevat|ves ae not useo on ogan|c ooouce mean|ng t|at t|ey can
soo|| qu|c|e t|an t|ose t|at oo conta|n t|ese c|em|ca|s! 1|eeoe you w||| |ave
to consume t|em a|most sta|g|t away.

ue|ow |s a ||st o u|ts ano vegg|es t|at s|ou|o be boug|t ogan|c w|en eve
ooss|b|e:

- Stawbe|es
- Caoes
- Aoo|es
- Ce|ey
- uocco||
- So|nac|
- C|ey tomatoes
- Cucumbes
- leooes
- la|e




#$
#%

S|eeo |s vey |mootant w|en we ae ty|ng to |ose at ano ma|nta|n ou ovea||
|ea|t|. ve |ave to s|eeo because |t |s essent|a| to ma|nta|n|ng noma| |eve|s o
cogn|t|ve s||||s |||e soeec|, memoy ano |ex|b|e t||n||ng. Stuo|es |ave ooven
t|at go|ng on|y 1/ |ous w|t| out s|eeo a|tes ou ab|||ty to oeom tas|s ano |s
equ|va|ent to |av|ng a b|ooo a|co|o| |eve| o 0.0S.
8eseac| |as a|so conc|uoeo t|at |ac| o s|eeo cont|butes to obes|ty by a|te|ng
t|e c|em|ca|s ano |omones |n t|e booy t|at o|ay a |ey o|e |n conto|||ng
aooet|te ano we|g|t ga|n. lot |av|ng enoug| s|eeo at n|g|t can a|so aect ou
booy's ab|||ty to metabo||ze cabo|yoates ano use t|em o enegy. v|at t||s
means o us |s t|at |t can ta|e a|most ooub|e t|e amount o t|me o you b|ooo
suga to oecease |n tun oeceas|ng you |nsu||n sens|t|v|ty ano |eao|ng to at
ga|n.
So, |ow can you a|m to get moe s|eeo`
- Avo|o cae|ne ate 12 lM.
- Como|ete you wo| out |st t||ng |n t|e mon|ng.
- leeo you oom oa| as ooss|b|e ano |eeo a|| ||g|ts o.
- 1un o a|| e|ect|ca| equ|oment |nc|uo|ng o|ones.
low muc| s|eeo s|ou|o l be gett|ng oe n|g|t`
1||s |s o|eent o eveyone but a ecommenoeo t|me ame |s om /-9 |ous
oe n|g|t.
#2
#&

C|, |ets get se|ous! 1||s sect|on
oov|oes you w|t| a s|x-wee|
mea| o|an o||oweo by you s|x-
wee| exec|se oogam. l |ave
a|so oov|oeo t|e ec|oe
bea|oown o eac| mea| ano
a|so a s|ooo|ng ||st at t|e eno o
eac| wee|. So |ow t||s bas|ca||y
wo|s |s: you ae oov|oeo w|t| a
w|o|e wee|s wot| o mea| ano
wo|out o|ans ano you cyc|e t|at
ove s|x wee|s. v|y s|x wee|s
you as|` uecause t|at's w|en
you booy becomes useo to a
out|ne ano you t|en neeo to
c|ange t||ngs uo a ||tt|e.
8emembe to oeoae a|eao,
on|y you |now w|at you
sc|eou|e |s go|ng to |oo| |||e so
oeoae aouno you ||esty|e.
l you ae new to t||s ||esty|e
t|en you m|g|t ta|e a ||tt|e
aoust|ng ano m|sta|es w||| be
maoe. Cons|oe t|em a |ean|ng
cuve ano oon't beat youse| uo
ove |t.
ve|| ba|anceo o|ets s|ou|o |nc|uoe
oot|ons om a|| o t|e ooo gouos
ouno be|ow (oon't oget you wate
ano |ea|t|y ats).
vegetab|es ano Legumes - bocco||,
So|nac|, bocco||, |a|e, beans, |ent||s,
sweet ootato, |ettuce
lu|t - Aoo|e, banana, gaoeu|t 8
be|es
La|y - m|||, yog|ut 8 c|eese
Ca|ns - Cats, beao, |ce 8 mues||
Lean meat, oou|ty, |s|, eggs 8
#3
#'






"#$%&'%()
8anana oaLs and clnnamon (phoLo:
llulebshealLhyhablLs.com)
*+%,& -
Apple, 13 almonds
./+,0
u|noa Sa|ao
*+%,& 1
lumo||n souo (o|oto: taste.com.au)
23++$#
4 C||c|en ano vegetab|es
#4
#(






"#$%&'%()
Mues|| ano be|es
*+%,& -5
S||m |ate (om cae)
./+,0
C||c|en wao (o|oto: uoysca|esanoteats)
*+%,& 1
uanana ano 1S nuts
23++$#
Lenn| ano vegg|e souo (o|oto: taste.com.au)
#5
#)






"#$%&'%()
loac|eo eggs (o|oto: tatse.com.au)
*+%,& -
Cee| yog|ut ano be|es
./+,0
Lenn| souo (|e oves)
*+%,& 1
Ceen smoot||e (ma|e t|e n|g|t beoe ano eeze)
23++$#
Sa|mon sa|ao (o|oto 8 ec|oe om bbcgoooooo.com)
#6
#*






"#$%&'%()
So|nac| ano eta ome||ete
*+%,& -
uanana ano oass|onu|t smoot||e
./+,0
lea|t|y bu|to (o|oto: ta|aoa|a|.com)
*+%,& 1
leanut bute |ce ca|e
23++$#
uee ano vegg|es
#7
$+






"#$%&'%()
uanana oats smoot||e
*+%,& -
leanut bute ano ce|ey (o|oto: ca|esvssca|es.co.u|)
./+,0
Lgg sa|ao
*+%,& 1
Caoeu|t
23++$#
C||c|en sa|ao (l|oto: www.taste.com.au)
$8
$"






"#$%&'%()
Cae bea|ast
*+%,& -
20 ozen gaoes
./+,0
8ewao youse| (o|oto:esnva|c|oco|ate.co.u|)
*+%,& 1
Caot ano |ommus (o|oto om coo||ng||g|t.com
23++$#
C||c|en sny
$!
$#






"#$%&'%()
uuc|eta
*+%,& -
2 |ao bo||eo eggs
./+,0
C||c|en sny (|eoves)
*+%,& 1
1 cuo ozen be|es, 1S nuts
23++$#
u|noa sa|ao
$#
$$






1o ma|e t||ngs s|mo|e ano easy l |ave
oov|oeo you w|t| a wee||y s|ooo|ng
||st!
8emembe t|at you must a|ways o|an
a|eao a|eao | you want to be
successu|.
A||ocate a oay to s|oo ano st|c| w|t| |t. 1|e s|ooo|ng ||st ||sts evey |ngeo|ent t|at |s
ouno |n t|e mea| o|an sect|on ano t|ee w||| be some |ngeo|ents t|at you on|y neeo
to buy once o tw|ce. leeo an eye on |tems suc| as ba|sam|c v|nega, sa|t, oeooe,
coconut o|| etc. ano buy as neeoeo.
FRUIT
2 aoo|es
S00g ozen be|es
1 oass|on u|t
4 bananas
1 gaoeu|t
100g gaoes
1 |emon
8 c|ey tomatoes
1 avocaoo
3 tomatoes



2.S cuos so|nac|
2 bown on|ons
1 beet
1 cont|nenta| cucumbe
1 |ce-bug |ettuce
S00g sweet ootatoes
3 bocco|| |eaos
1 ga||c g|ove
1 geen caos|cum
1 sma|| bunc| o oas|ey
2 caots
1 zucc||n|

VEGETABLES
S st|c|s o ce|ey
120g o button mus|ooms
80g o been soouts
Z oumo||n
lommus
x cuo o |a|e


1S0g sa|mon
8 ogan|c ee-ange eggs
/00g o c||c|en beast
120g |ean bee



Z cuo c||c|oeas
1omato sa|sa
Sa|t
1 s||ce o w|o|e mea| beao (eeze t|e est)
ua|sam|c v|nega
Lemon u|ce
2 w|o|e mea| tot|||as
1 c||c|en cube stoc|
100g o o|ceo canneo tomatoes
8eouceo sa|t vegetab|e stoc|

PROTEIN
PANTRY
$$
$%






PANTRY CONTINUED
200g canneo |ent||s
2 w|o|e mea| o||s
uown |ce
Cuy oowoe
8eouceo sa|t soy sauce
Cgan|c oeanut butte
1||n |ce ca|es

Coconut o||
C||ve o||
1 tab|esooon o o|ne nuts
Sma|| |anou| o wa|nuts
S0g natua| a|monos









FATS
DAIRY
100g o eouceo sa|t eta c|eese
x cuo o |cotta c|eese
3S0g o |ow at Cee| yog|ut




bnsweeteneo a|mono m|||








OTHER
$2
$&






lngeo|ents:
- 1 banana
- Z cuo o oats
- 2/3 cuo o unsweeteneo a|mono m|||
- 1 tso o c|nnamon
L|ect|ons
- l|ace oats ano s||m m||| |n a sma||
oot ano st| we||.
- u|ng to t|e bo||, st|, t|en bo|| o
aooox|mate|y 1 m|nute unt|| oats
ae t||c| ano ceamy.
- Cut uo banana |n sma|| c|un|s ano
o|ace on too o coo|eo oats.
- So|n||e c|nnamon on too.


lngeo|ents:
- Z cuo o ogan|c mues||
- 2/3 cuo o unsweeteneo a|mono m|||
- Z cuo o ozen be|es
L|ect|ons:
- lut a|| |ngeo|ents |n a bow| ano
enoy!

O:?:?: B:A; :?I P>??:KB? %B:PF9I 9@@;
lngeo|ents:
- 2 ee ange eggs
- 1 s||ce o w|o|e mea| beao
- x avocaoo
- vate (oeoeno|ng on oeot| o oot)
- 1 tso o v|nega
- l|nc| o sa|t ano oeooe
L|ect|ons
- l||| a sma|| oot w|t| wate, aouno 4
cm oeeo, b|ng to a vey s||g|t bo||.
1|en aoo |n v|nega ano st|.
- 1a|e one egg ano gent|y cac| |n to
wate, eoeat w|t| secono egg.
- 1un o t|e |eat ano cove o
aooox|mate|y 4 m|nutes, | you |||e
you eggs a ||tt|e moe on t|e coo|eo
s|oe t|en cove o S m|nutes.
- l|ace beao |n a toaste.
- Cnce toasteo o|ace beao on a o|ate
ano soeao avocaoo on too.
- 8etun to eggs ano emove om oot
w|t| a s|otteo sooon. A||ow wate to
|nse o o t|e eggs beoe o|ac|ng
t|em on you beao.
- bse a oas| o sa|t ano oeooe to
taste.

0<9;C> :?I T9==>9;
$3
$'






-L>?:PF :?I H9A: BK9CC9AA9
O:?:?: B:A; ;KBBAF>9
lngeo|ents:
- 2 w|o|e ogan|c ee ange eggs, 2
egg w||tes
- Z cuo o so|nac|, c|oooeo
- Z a tomato
- 1 tso eouceo sa|t eta c|eese
- 1 tab|esooon o o|ceo on|on
- l|nc| o sa|t
- Z a teasooon o coconut o||
L|ect|ons
- Comb|ne eggs, so|nac| ano sa|t |n
to a sma|| bow|. ueat unt|| we||
b|enoeo.
- Coat s||||et w|t| coconut o|| ove a
|ow-meo|um |eat.
- loo egg m|xtue |n to s||||et ano
coo| unt|| bottom |s ||g|t|y bown
ano |m (about 4 m|nutes).
- l||o ome||ette w|t| a soatu|a ano
coo| unt|| ||g|t|y bown ano so||o.
- 1anse ome||ette to a o|ate ano
so|n||e on|on, c|eese ano
tomatoes ove t|e too. lo|o |n |a|
to wam, a||ow to stano o aooox.
1 m|nute.


Soeno some t|me w|t| |enos ano |eao
to you avou|te cae. As| o ooac|eo
eggs on one s||ce o w|o|e mea| toast.
As| wa|te to aoo mus|ooms ano
tomato on t|e s|oe. Coe you c|o|ce o
coee w|t| s||m m||| ano |eave out t|e
lngeo|ents:
- 2 w|o|e bananas
- 1 cuo o |ce
- Z cuo o oats
- 1 cuo o unsweeteneo a|mono m|||
L|ect|ons
- Cus| |ce |n b|enoe.
- Aoo a|| |ngeo|ents |n to b|enoe ano
b|eno unt|| |t eac|es you oes|eo
cons|stency.


lngeo|ents:
- 1 s||ce o w|o|e mea| beao
- x avocaoo
- x cuo o o|ceo |ow at |cotta c|eese
- Z cuo o o|ceo tomato
- x cuo o o|ceo on|on
- 2 tab|esooons o gateo beetoot
- 1 teasooon o ba|sam|c v|nega
L|ect|ons
- Lnsue a|| |ngeo|ents |ave been
o|ceo.
- 1oast beao, once toasteo aoo a||
|ngeo|ents to baoe o beao.

O=9:UH:;A T=<PF9AA:
*:HV T=9:UH:;A
$4
$(






*F>PU9? M=:L
R<>?B: ;:C:I
lngeo|ents:
- x avocaoo
- 120g uncoo|eo o|ceo c||c|en
beast
- 8 c|ey tomatoes
- 1/8 cuo s|eooeo cucumbe
- x cuo o s|eooeo |ettuce
- 1 teasooon |emon u|ce
- 1 w|o|e mea| tot|||a
L|ect|ons
- Coo| o|ceo c||c|en beast ove
|ow-meo|um |eat.
- 1anse a|| |ngeo|ents to tot|||a
ano wao. Lnoy wam o co|o.

lngeo|ents:
- 120g o uncoo|eo |ean bee
- 120g o uncoo|eo sweet ootato,
oee|eo ano o|ceo
- 1 cuo o bocco||.
- Z teasooon o coconut o||
L|ect|ons
- u|ng steame to a s||g|t bo|| ano
aoo sweet ootato.
- ln t|e mean t|me coat a y oan
w|t| coconut o|| on |ow-meo|um
1||s mea| |s consumeo on Sunoay n|g|t
ano o |unc| on Monoay t|eeoe t|e
ec|oe |s o two sev|ngs.
lngeo|ents:
- Z cuo wate
- 1/2 c||c|en stoc| cube
- 1/8 ga||c g|ove
- x cuo o uncoo|eo qu|noa
- 1/4 o|ceo on|on
- 1/4 o|ceo geen caos|cum
- 2 tso c|oooeo oas|ey
- 1/4 tab|esooon sa|t
- 3 tab|esooon |emon u|ce
- 1/2 teasooon ba|sam|c v|nega
- 2 teasooon o||ve o||
- 2 cuos bocco|| |eaos
- 2 cuos o o|ceo sweet ootato.
L|ect|ons
- u|ng t|e wate, c||c|en stoc|, ano
ga||c to a bo|| |n a sauceoan. St| |n
t|e qu|noa, eouce |eat to meo|um-
|ow, cove, ano s|mme unt|| t|e
qu|noa |s tenoe ano t|e wate |as
been absobeo (1S-20 m|ns). L|scao
t|e ga||c c|ove ano scaoe t|e
qu|noa |nto a |age bow|.
- ln a seoaate oot, steam t|e bocco||
ano sweet ootato unt|| s||g|t|y sot.
- St| |n t|e on|on, caos|cum, oas|ey,
sweet ootato, bocco||, ano sa|t |n to
t|e qu|noa. Aoo |emon u|ce,
ba|sam|c v|nega, ano o||ve o||. .

O99H :?I W9@@>9;
$5
$)






/9?A>C ;B<L
bse |et oves o |unc|.
lngeo|ents:
- Z teasooon o o||ve o||
- 1 caot, oee|eo, ano o|ceo
- 1 zucc||n|, o|ceo
- 1 st|c| ce|ey, o|ceo
- Z bown on|on, o|ceo
- 100g o can o|ceo tomatoes
- 1 cuo o sa|t eouceo vegetab|e stoc|
- 200g can |ent||s, |nseo, ano oa|neo
- Z |emon
- 2 w|o|e mea| o||s, to seve
L|ect|ons
- leat o|| |n a |age sauceoan ove
meo|um-||g| |eat. Aoo caots,
zucc||n|, ce|ey ano |n|on. Coo|,
st||ng occas|ona||y, o 10 m|nutes
o unt|| vegetab|es beg|n to soten.
- Aoo tomatoes ano stoc| to oan.
Cove ano b|ng to t|e bo||. 8eouce
|eat to meo|um-|ow. S|mme,
oat|a||y coveeo o 1S m|nutes o
unt|| vegetab|es ae sot.
- Aoo |ent||s to souo. Coo| o S
m|nutes o unt|| |eateo t|oug|.
l|ace souo |n to two seoaate bow|s
o conta|nes. Squeeze |emon u|ce
|nto souo. Seve w|t| one w|o|e
mea| beao o|| (t|e secono |s
|etoves)

-:CKB? ;:C:I
lngeo|ents:
- 1S0g uncoo|eo sa|mon
- 1 w|o|e tomato
- Z cuo o c||c| oeas
- S0g o eouceo sa|t eta
- 1 cuo o cucumbe
- 1 cuo o o|ceo sweet ootato
- 1 cuo so|nac| |eaves
- 1 teasooon o coconut o||
- 1 teasooon o ba|sam|c v|nega.
L|ect|ons
- u|ng steame to a s||g|t bo|| ano
coo| t|e sweet ootato unt|| sot.
- Coat y oan w|t| coconut o|| on |ow-
meo|um |eat.
- l|ace sa|mon |||et on oan ano wa|t
unt|| go|oen bown ano ||o, t|en
wa|t unt|| coo|eo t|oug|.
- C|oo sa|mon |n to sma||e c|un|s
once coo|eo.
- u|ng a|| |ngeo|ents toget|e |n to a
sa|ao bow|.
- l|avou w|t| ba|sam|c v|nega.





$6
$*






X9:CAFG T<==>AB
lngeo|ents:
- 1S0g o uncoo|eo c||c|en beast
- 1 w|o|e mea| tot|||a
- 1/8 teasooon o coconut o||
- 1/8 |ne|y c|oooeo on|on
- 1/8 ga||c c|ove |ne|y c|oooeo
- Z cuo |ce-bug |ettuce
- 1/8 cuo tomato sa|sa
L|ect|ons
- Coat y oan w|t| coconut o|| on
|ow-meo|um |eat ano aoo c||c|en.
- Coo| meat on bot| s|oes unt||
go|oen bown (2 m|ns eac| s|oe
aooox.)
- l|ace tot|||a |n m|cowave o 1S
seconos to soten.
- 1anse a|| |ngeo|ents to tot|||a.


lngeo|ents:
- 2 w|o|e bo||eo eggs eggs
- 1 w|o|e o|ceo tomato
- 1 cuo o so|nac| |eaves
- 1 tab|esooon o o|ne nuts
- cuo o coo|eo bown |ce
- Z teasooon o o||ve o||
L|ect|ons:
- l|ace Z cuo o bown |ce |nto a
sma|| oot, o||oweo by 1 cuo o
*F>PU9? ;:C:I
1@@ ;:C:I
wate. 1un |eat to max|mum temoeatue
ano a||ow to come to a s||g|t bo||. 1un
|eat |g|t oown to |ow ano b|ng to a
s|mme (coveeo) o aooox|mate|y 20
m|nutes o unt|| wate |as been absobeo.
- C|oo |ao-bo||eo eggs |n |a|.
- Cnce |ce |s coo|eo a||ow |t to coo|
ano aoo t|e est o t|e |ngeo|ents |n
a bow| w|t| t|e |ce.
- bse o||ve o|| to |avou.

lngeo|ents
- x cuo o |ow at Cee| yog|ut
- Z cuo o gaoes (|a|veo)
- x teasooon o cuy oowoe
- Sma|| |anou| o wa|nuts
- 1 cuo o |ettuce
- 130g uncoo|eo c||c|en
L|ect|ons:
- Coo| c||c|en on a y oan (meo|um
|eat)
- Aoo t|e yog|ut, wa|nuts, cuy, ano
gaoes toget|e ano m|x.
- l|ace |ettuce at t|e bottom o a |age
o|ate ano aoo m|xeo yog|ut. l|ace
c||c|en on too ano seve co|o.


$7
%+






lngeo|ents: v||| ma|e 2 seves o
|etoves
- 300g o uncoo|eo c||c|en beast
- 2 teasooons coconut o||
- 1/2 bown on|on |ne|y c|oooeo
- 1/2 eo caos|cum, t||n|y s||ceo
- 120g button mus|ooms, s||ceo
- 200g o bocco|| |oets -
- 1/2 ga||c c|ove, o|ceo
- 2 teasooon o eouceo sa|t soy sauce
- 80g bean soouts
- 1 cuo coo|eo bown |ce
L|ect|ons
- leat wo| ove ||g| |eat o about 1
m|nute.
- Coat wo| w|t| 1/2 teasooon o coconut
o||.
- Aoo c||c|en st|os ano st|-y o 1- 2
m|nutes. Cnce coo|eo tanse c||c|en to
a seoaate o|ate ano set as|oe.
- leat ema|n|ng o|| ove ||g| |eat o 1
m|nute ano aoo |n t|e on|on ano
caos|cum ano st|-y o 1-2 m|nutes.
- Aoo mus|ooms ano bocco|| ano st|-
y o 1-2 m|nutes, t|en aoo ga||c ano
st|-y o 1 m|nute.
- 8etun c||c|en to t|e wo| ano aoo |n
soy sauce ano 1 teasooon o wate. 1oss
o about 1 m|nute.
*F>PU9? ;A>=YH=G %<KLU>? ;B<L
lngeo|ents:
- x o|ceo bown on|on
- 1/4 teasooon o||ve o|| 3 cuos oumo||n |es|,
o|ceo
- 1 cuo sweet ootato, oee|eo, ano o|ceo
- 1.S teasooons coconut o||
- 1 tab|esooon o |ow at Cee| yog|ut
- 1 sma|| bunc| o es| oas|ey
- 1 cuo o wate
L|ect|ons:
- Coat y oan w|t| coconut o|| ove |ow-
meo|um |eat, t|en t|ow |n on|on unt||
tans|ucent.
- Steam sweet ootato ano oumo||n unt||
sot. u|eno sweet ootato ano oumo||n |n
a ooo oocesso, ano aoo sma|| amounts
o wate unt|| |t |s oueeo.
- 1anse to sauceoan ano st| unt||
t||c|eneo. Seve |ot, aoo Cee| yog|ut
ano es| oas|ey to oess.
O:?:?: :?I L:;;>B? H=<>A
lngeo|ents:
- 2 ozen bananas
- 1 cuo a|mono m|||
- 1 cuo wate 1 oass|on u|t
L|ect|ons
- u|eno a|| |ngeo|ents |n a ooo
oocesso.
28
%"






lngeo|ents:
- 1 w|o|e caot, oee|eo
- 1 tab|esooon o |ommus
L|ect|ons
- L|ce caot to you ||||ng.
- L|o |n |ommus ano enoy.


lngeo|ents
- 1 tab|esooon o ogan|c oeanut
butte
- 100g ce|ey
L|ect|ons
- L|ce ce|ey ano o|o |n oeanut
butte.


lngeo|ents
- 1 tab|esooon o ogan|c oeanut
butte
- 1 t||n |ce ca|e
L|ect|ons
- Soeao oeanut butte on |ce ca|e ano
enoy.
*:==BA :?I FBKK<;
%9:?<A T<AA9= :?I P9C9=G
%9:?<A T<AA9= :?I =>P9 P:U9
Z=99U GB@F<=A :?I T9==>9;
lngeo|ents:
- 120g o Cee| yog|ut
- 100g ozen be|es
L|ect|ons
- Comb|ne |ngeo|ents |n a bow| ano
seve co|o.
%9:?<A T<AA9= :?I P9C9=G
lngeo|ents:
- 2 w|o|e ogan|c ee-ange eggs
L|ect|ons
- l|ace eggs |n a sma|| oot ano |||
w|t| wate unt|| eggs ae
coveeo.
- uo|| o aooox|mate|y 10
m|nutes.
Z=99? ;KBBAF>9
lngeo|ents:
- Z ganny sm|t| aoo|e
- Z banana
- 1 cuo a|mono m|||
- cuo c|oooeo |a|e
- 1 sma|| ce|ey st|c|
- 1 cuo |ce
L|ect|ons
- u|eno a|| |ngeo|ents toget|e.
2!
%#






nt to |now t|e secet to a toneo, scu|oteo
booy` lt's a comb|nat|on o stengt|
ta|n|ng, eat|ng c|ean ano cao|o. Cao|o |s
|mootant because no matte |ow muc|
you ta|n stengt|, | you |ave a |aye o
at ove t|at musc|e t|en |t w||| neve
aooea toneo'. Stengt| ta|n|ng |s
antast|c o scu|ot|ng, cao|o |s antast|c
o at |oss, ano c|ean eat|ng |s antast|c
o enegy ano to g|ve you t|at |at be||y l
|now you oes|e. ue|ng toneo |s |av|ng a
gooo |ea|t|y amount o musc|e ano be|ng
|ean. 1|e stengt| ta|n|ng |nc|uoeo |n t||s
oogam w||| not bu||' you uo, so oo not
stess!
Lets go t|oug| some tec|n|ca| tems
beoe we get stateo.
8LlS, SL1S AlL 8CblLS:
8LlS: uas|ca||y, t||s |s |ow many t|mes
you oeom an exec|se. lo examo|e 10
eos o t|ceos extens|on, so you ae
oeom|ng t|at movement 10 t|mes
t|oug|.
SL1S: 1 set |s 1 |ot o eos. lo examo|e:
10 eos o t|ceos extens|on |s 1 set.
Cenea||y you w||| see oogams w|tten
somet||ng |||e t||s: 3 x 10 o t|ceos
extens|on means 3 sets o 10 eos.
8CblLS: 1||s tem w||| be useo o|ma||y
w|en you oo a c|cu|t. ?ou may oo S
o|eent exec|ses one ate t|e ot|e
ano oeom t|em S t|mes, w||c| |s S
ounos.
lext we w||| ta|| about stetc||ng, t|ee
ae two o|eent tyoes o stetc||ng we
w||| be oo|ng |n t||s oogam: stat|c
stetc||ng ano oynam|c stetc||ng.
S1A1lC S18L1ClllC: 1||s ||no o
stetc||ng |s oeomeo w|en you ae at
est. lt |s tyo|ca||y useo to e|ongate t|e
musc|e w|en |t |s |e|o |n a stat|c oos|t|on
o aooox|mate|y 30 seconos. Stetc||ng
oevents a|| ||nos o |nu|es ano s|ou|o
neve be avo|oeo. loweve, ano t||s |s a
b|g |oweve, ?Cb A8L lLvL8 1C S1A1lC
S18L1Cl uLlC8L ?Cb8 vC8lCb1! l
cou|o go |n to a |n oeot| anatomy
exo|anat|on as to w|y but |et m ust say
t|at stat|c stetc||ng beoe a wo|out
can actua||y llC8LASL you c|ance o
|nuy. 1||s stetc||ng |s to be oone ate
you wo|out.
L?lAMlC S18L1ClllC: 1||s ||no o
stetc||ng uses momentum t|at m|m|cs
t|e movements t|at you w||| be
oeom|ng t|oug|out you wo|out. lt
wo|s to get b|ooo oumo|ng aouno you
booy ano |nceas|ng you |eat ate,
gett|ng you oeoaeo o exec|se. 1||s
stetc||ng we w||| be oo|ng beoe you
wo|out.
2#
%$






lot eveyone can aoo a egu|a gym membes||o ano t|ee |s abso|ute|y
not||ng wong w|t| t|at, t|e gooo news |s you oon't neeo a gym to stay |t ano
|ea|t|y. l you ae unab|e to get to a gym l |ave |nc|uoeo a|tenat|ve |ome
wo|outs t|at use you booy we|g|t ano not||ng e|se.
Lon't be oo|eo t|oug|, t|ese wo|outs ae toug| ano l m|g|t even say t|at t|ey
ae toug|e t|an t|e gym wo|outs. ?ou w||| be oo|ng a |ot o ||g| |ntens|ty
wo|outs to bun o t|at booy at ano you booy we|g|t w||| ta|e o|ace o a
stengt|-ta|n|ng oogam you wou|o noma||y oo at t|e gym.
l you ae a beg|nne ta|e |t s|ow! 1|ese wo|outs ae oes|gneo to be toug| but
not ous| you to t|e oo|nt w|ee you ee| |||e vom|t|ng o a|nt|ng. 1|at be|ng sa|o
you w||| on|y get out w|at you out |n w|en |t comes to t|ese wo|outs, so oon't
g|ve uo, get |n t|ee ano get t|em oone, lC LxCbSLS.
l wou|o ecommeno buy|ng a c|a||boao o somet||ng you can w|te you
wo|out on |nsteao o neeo|ng to ee to t|e ||tt|e text on you smat o|one.
Mot|vat|on |s suoe |mootant w|en you wo|out at |ome by youse| so | |t |e|os
to |no a wo|out buooy t|en cons|oe |t, ot|ew|se out t|ose |eao o|ones |n ano
get t|at mus|c oumo|ng.
1||s oogam w||| o|e a ||tt|e to t|e gym oogam |n t|e sense t|at you w||| be
oo|ng a |ot o c|cu|t ta|n|ng t|at ooesn't taget one oat|cu|a musc|e gouo at a
t|me, |nsteao you w||| be oeom|ng u|| booy exec|ses.
l wou|o ecommeno ouc|as|ng a ||g|t oa| o oumbbe||s, t|ey w||| come |n |anoy
| you you exec|ses ae no |onge c|a||eng|ng. lt |s not a equ|ement ano you
can a|ways |no somet||ng aouno t|e |ouse to aoo we|g|t (canneo ooo o
examo|e). A|so ensue t|at you ae wo||ng out on a non-s||ooey suace to
oevent any |nu|es, |nvest |n a yoga mat | neeoeo.
2$
%%






8egu|a o|ys|ca| act|v|ty |s |mootant o v|ta| |ea|t|. 1|e bene|ts o exec|se ae
eno|ess, but |t |s a|so |mootant to be awae o t|e |s|s t|at come w|t| an exec|se
oogam.
Accoo|ng to uette|ea|t|.v|c.gov.au you can eouce you |s| o |nuy by wea|ng t|e
|g|t s|oes, wam|ng uo ano stetc||ng oooe|y, ano o|n||ng |ots o wate.
lut|emoe l t||n| t|ee ae ceta|n|y ot|e ways t|at we can oevent |nuy. l|st
ano oemost | you oon't |now |ow to oeom an exec|se o you |ave neve
oeomeo a ceta|n exec|se t|en as| a ooess|ona| to |e|o you. Most gyms ae u||
o oesona| ta|nes ano |t |s t|e| esoons|b|||ty t|at you |now |ow to use t|e
equ|oment sae|y ano e|c|ent|y. lo t|ose w|o wo| out at |ome you neeo to |o|o
youse| even moe accountab|e beoe you oo not |ave a ta|ne watc||ng you. l
wou|o ||g||y ecommeno t|at you soeno some t|me watc||ng v|oeos o t|e
movements out||neo to become accustomeo to t|e movements. LC ?Cb8
lCMLvC8l! Lon't t||n| you ae |noestuct|b|e ano umo sta|g|t |n to t||s oogam
w|t|out eoucat|ng youse| |st. l you ae unam|||a w|t| a movement soeno some
t|me oact|c|ng t|e coect om, a|t|oug| you w||| not be us|ng we|g|ts o mac||nes
you can st||| |nue youse| w|t| booy we|g|t exec|ses.
lo t|ose w|o w||| be oeom|ng you sess|ons at a gym |t |s |mootant to se|ect t|e
|g|t |oao (we|g|t |oao). My motto w|en |t comes to any o|ys|ca| act|v|ty |s to |eave
you ego at t|e ooo, you aen't t|ee to ||t moe t|an t|e oeson bes|oe you so
oon't ma|e |t a comoet|t|on w|t| ot|es, you ae t|ee to bette youse| not comoete
o a o|ze t|at ooesn't even ex|st. 1|e we|g|t you c|oose o eac| exec|se neeos to
be c|a||eng|ng but you s|ou|on't neeo to comoensate |mmacu|ate om, ot|ew|se
you can be sue you we|g|t |t too |eavy. As a u|e o t|umb you s|ou|o stat to
stugg|e |n you |ast 2 eos o so, | you ae eac||ng t|e |a| way ma| o you eos
ano you ae stugg||ng t|en you neeo to |owe you we|g|t. 8emembe guys, saety
|st!
bt|||se webs|tes suc| as booybu||o|ng.com ano ?ou1ube to watc| v|oeo
oemonstat|ons o t|e movements.
22
%&






1|e wo|outs, movements, ano oogess|ons
oov|oeo |n t||s oogam ae o eoucat|ona|
ano enteta|nment ouooses on|y. 1|ey ae
not to be |nteoeteo as a ecommenoat|on
o a soec||c teatment o|an, ooouct, o
couse o act|on. Lxec|se |s not w|t|out |ts
|s|s, ano t||s o any ot|e exec|se oogam
may esu|t |n |nuy. 1|ey |nc|uoe but ae not
||m|teo to: |s| o |nuy, aggavat|on o a oe-
ex|st|ng cono|t|on, o aovese eect o ove-
exet|on suc| as a musc|e sta|n, abnoma|
b|ooo oessue, a|nt|ng, o|sooes o
|eatbeat, ano vey ae |nstances o a |eat
attac|. 1o eouce t|e |s| o |nuy beoe
beg|nn|ng t||s o any exec|se oogam,
o|ease consu|t a |ea|t|cae oov|oe o
aoooo|ate exec|se oesc|ot|on ano saety
oecaut|ons. 1|e exec|se |nstuct|on ano
aov|ce oesenteo ae |n no way |ntenoeo as a
subst|tute o meo|ca| consu|tat|on. L|ve
C|ean Lean ano lea|t|y o|sc|a|m any ||ab|||ty
om ano |n connect|on w|t| t||s oogam. As
w|t| any exec|se oogam | at any oo|nt
ou|ng you wo|out you beg|n to ee| a|nt,
o|zzy, o |ave o|ys|ca| o|scomot, you
s|ou|o stoo |mmeo|ate|y ano consu|t a
o|ys|c|an.
,-.-/ 012/-34/0 5-01647
40.16- 8/ 0-749 1, 2--:1,3 1;
<-64=2- 8> 285-;?1,3 98=
?4.- /-40 1, ;?12 @0> 8/ 4,9
8;?-/ 40.16- 8, A-<21;-2B
?ou ac|now|eoge you use o t||s oogam ano
t|e content oov|oeo |s at you own |s|,
|nc|uo|ng any ano a|| |s|s assoc|ateo w|t| you
use o any wo|outs o o|etay ec|oes set out |n
t|e L|ve C|ean Lean ano lea|t|y 6 wee| b|||n|
booy oogam. ?ou ac|now|eoge t|at t|ee ae
|n|eent |s|s o |nuy w|t| any o|ys|ca| act|v|ty
ano you |eeby e|ease L|ve C|ean Lean ano
lea|t|y ano a|| o |ts emo|oyees, o|ectos,
o|ces ano eoesentat|ves ano ot|e oat|es
|nvo|veo |n t|e ceat|on, ma|ntenance ano
o|st|but|on o t|e content |n t||s oogam. L|ve
C|ean Lean ano lea|t|y w||| not acceot any
||ab|||ty a|s|ng as a esu|t o you use o t||s
oogam o t|e content t|eeon, |nc|uo|ng
w|t|out ||m|tat|ons, any o|ect, soec|a|,
|nc|oenta|, |no|ect o consequent|a| oamages o
ot|e oamages o any ||no, |nc|uo|ng, but not
||m|teo to o|ys|ca| |nuy, oeat|, |||ness, |oss o
oo|ts, |oss o oata, tot, |nc|uo|ng but not
neg||gent o ot|ew|se.
L|ve C|ean Lean ano lea|t|y eseves to |g|t to
c|ange to content |n t||s oogam at any t|me
ano oov|oes no guaantee t|at t|e |nomat|on
|n t||s oogam |s coect o como|ete.
1|e |nomat|on |n t||s oogam ae t|e oo|n|ons
o t|e aut|o ano ae not a eo|acement o
meo|ca| aov|ce. 1|e content oov|oeo |n t|e L|ve
C|ean Lean ano lea|t|y 6 wee| b|||n| booy
c|a||enge may not be aoooo|ate o a||
|no|v|oua|s. lt |s you esoons|b|||ty to wam uo
oooe|y, oetem|ne t|e we|g|t you w||| use,
oeom eac| movement coect|y, ano
u|t|mate|y to oec|oe w|et|e o not you ae
caoab|e o oeom|ng t|e exec|se/wo|out
w|t| out susta|n|ng |nuy.
23
%'






(.[ !\ -X')/(1&- ] *X1-+
vA8M bl:
S m|nutes teaom||| wa||
leom 10 eos o eac| exec|se w|t| a vey ||g|t we|g|t w|t| no est |n between
exec|ses.

8LvL8SL CAuLL C8CSSCvL8S
12 eos, S sets
1 m|nutes est |n between sets

llCLllL LbMuuLLL l8LSSLS
12 eos, 4 sets
1 m|nutes est |n between sets

CvL8lLAL LbMuuLLL llCLllL l8LSS
12 eos, S sets
1 m|nutes est |n between sets

Sl11llC SlLL LA1L8AL LbMuuLLL 8AlSLS
12 eos, 4 sets
1 m|nutes est |n between sets

llCLllL LbMuuLLL lL?LS
10 eos, 4 sets
1 m|nutes est |n between sets

CCCL LCvl
S m|nutes teaom||| wa||. Soeno 10 m|nutes stetc||ng you s|ou|oes ano c|est,
|o|o|ng eac| stetc| o 30 seconos eac| ano eoeat|ng o 3 ounos.




24
%(






(.[ #\ /1Z- .^( *.&(,'
vA8M bl:
S m|nutes teaom||| wa||
leom 10 eos o eac| exec|se w|t| a vey ||g|t we|g|t w|t| no est |n between
exec|ses.

Legs neeo to be ta|neo but you a|so |ave to be awae o ooss|b|e |nu|es to you
so|ne w|en |ncoect om |s useo. Lnsue you use a ||g|t-we|g|t o no we|g|t | you
|aven't ta|neo |egs beoe.

uACl SbA1S vl1l uA8uLLL
1S eos, S sets
1 m|nutes est |n between sets

AL1L8lA1llC LbMMuLLL LblCLS
20 eos, S sets
1 m|nutes est |n between sets

LLC Lx1LlSlCl
12 eos, 3 sets
1 m|nutes est |n between sets

lAMS18llC Cb8LS
12 eos, 3 sets (w|t| a ||g|t we|g|t)
1 m|nutes est |n between sets
CA8LlC
C|oose between a teaom|||, b||e o owe. Stat w|t| S m|nutes wam uo ano t|en
you'e go|ng to oo |nteva| so|nts. ueg|n w|t| a 30 secono a|| out so|nt o||oweo by a
4S secono coo| oown. Cont|nue t||s oatten o 1S m|nutes. 1||s |s a toug| wo|out
so o|ease wo| uo to |t. l you can't como|ete 1S m|nutes t|en stat w|t| S o 10
m|nutes ano o t|e ema|n|ng t|me oo a ||g|t og.

CCCL LCvl
S m|nutes teaom||| wa||. Soeno 10 m|nutes stetc||ng you quao|ceos, |amst|ngs,
ca|ves, ano an||es, |o|o|ng eac| stetc| o 30 seconos eac| ano eoeat|ng o 3
ounos.
25
%)






(.[ $\ .&0-
vA8M bl:
S m|nutes teaom||| wa||
leom 10 eos o eac| exec|se w|t| a vey ||g|twe|g|t w|t| no est |n between
exec|ses.

1ooay's sess|on |s a ||g|t one because o t|e monste sess|on you o|o yesteoay. 1a|e
some t|me to ecove

S1AlLllC 8ClL lbLL LCvlS
12 eos, 4 sets
1 m|nutes est |n between sets

SllCLL A8M lbSl LCvlS
12 eos, 4 sets
1 m|nutes est |n between sets

Sl11llC LbMMuLLL Cb8LS
12 eos, S sets
1 m|nutes est |n between sets

CCCL LCvl
S m|nutes teaom||| wa||. Soeno 10 m|nutes stetc||ng you b|ceos ano t|ceos,
|o|o|ng eac| stetc| o 30 seconos eac| ano eoeat|ng o 3 ounos.







(.[ 2\ &1-+ (.[
26
%*






(.[ 3\ 0'^-+1& *.&(,'
vA8M bl: Lnsue you'e s|ow|y wo||ng uo t|oug| t|ese |t |sn't a ace.
leom a 10 m|nutes ||g|t og t|en:
20 butt ||c|s
20 ||g| |nees
10 squat umos
20 ||g| s||os (s||o as oe noma| exceot you want to ty ano ga|n |e|g|t)
8eoeat o 1 moe ouno

1 Mllb1LS 8LS1

10 x 100m so|nts evey 90 seconos (t|e aste you so|nt |s t|e |onge ecovey you
|ave)

2 Mllb1LS 8LS1

10 m|nutes ||g|t og, t|en a 10 m|nute stetc| o you quao|ceos, |amst|ngs, ca|ves,
ano an||es.

27
&+






(.[ 4\ O.*_ ] *.&(,'
vA8M bl:
S m|nutes teaom||| wa||
leom 10 eos o eac| exec|se w|t| a vey ||g|twe|g|t w|t| no est |n between
exec|ses.

vlLL C8ll LA1 lbLLLCvlS 1C ClLS1
12 eos, S sets
1 m|nutes est |n between sets

LCv 8Cv 1-uA8
12 eos, S sets
1 m|nutes est |n between sets

ASSlS1LL Clll blS
10 eos, 3 sets
1 m|nutes est |n between sets

l?lL8 Lx1LlSlClS
12 eos, 3 sets
1 m|nutes est |n between sets

CA8LlC
As many eos as ooss|b|e |n 1S m|nutes:
S ous|uos
10 buoees
1S squats
leeo wo||ng t|oug| t|e above sequence o 1S m|nutes ano accumu|ate as many
ounos/eos as ooss|b|e.

CCCL LCvl
S m|nutes teaom||| wa||. Soeno 10 m|nutes stetc||ng you bac| musc|es, |o|o|ng
eac| stetc| o 30 seconos eac| ano eoeat|ng o 3 ounos.
(.[ 5\ &1-+ (.[
38
&"






3!
(.[ !
vA8M bl:
S|ow|y oeom 10 eos o eac| exec|se w|t| no est |n between. 8emembe t||s |s a
wam uo so ta|e |t s|ow.

!bMlllC SbA1S
12 eos
lC 8LS1
18lCLl LllS (use you couc| o any |ow eoge)
12 eos
lC 8LS1
lbSl blS
12 eos

1 m|nute est, t|en eoeat t|e above wo|out o anot|e 1l8LL ounos.

SlA1L8S
S0 a|tenat|ng eos
lC 8LS1
lLAll
1 m|nute |o|o
lC 8LS1
SbMC SbA1S
12 eos

1 m|nute est, t|en eoeat t|e above wo|out o anot|e 1l8LL ounos.

CCCL LCvl
Soeno 10 m|nutes stetc||ng you ent|e booy, |o|o|ng eac| stetc| o 30 seconos
eac| ano eoeat|ng o 3 ounos.
&#






(.[ #
vA8M bl:
S|ow|y oeom 10 eos o eac| exec|se w|t| no est |n between. 8emembe t||s |s a
wam uo so ta|e |t s|ow.

!bMl 8ClL (lmag|ne you ae |o|o|ng a s||oo|ng ooe)
1 m|nute o cont|nuous wo|
lC 8LS1
llLL' lClS
1 m|nute o cont|nuous wo|
lC 8LS1
LbMuuLLL Cb8LS (use oumbbe||s ot|ew|se anyt||ng w|t| a ||tt|e we|g|t)
1S eos

1 m|nute est, t|en eoeat t|e above wo|out o anot|e 1l8LL ounos.

SblL8MAl
1 m|nute o cont|nuous wo|
lC 8LS1
!bMlllC !AClS
1 m|nute o cont|nuous wo|
lC 8LS1
uAClvA8L AL1L8lA1llC LblCLS
20 eos

1 m|nute est, t|en eoeat t|e above wo|out o anot|e 1l8LL ounos.

CCCL LCvl
Soeno 10 m|nutes stetc||ng you ent|e booy, |o|o|ng eac| stetc| o 30 seconos
eac| ano eoeat|ng o 3 ounos.
3#
&$






(.[ $
vA8M bl:
S|ow|y oeom 10 eos o eac| exec|se w|t| no est |n between. 8emembe t||s |s a
wam uo so ta|e |t s|ow.

1||s |s a b|g one, g|ve |t eveyt||ng you've got ano you get a est tomoow!

2 8CblLS lC8 1lML (ecoo you t|me evey wee|)
40 ous|uos
40 a| squats
40 |unges
40 tuc| umos
40 tuc| uos

CCCL LCvl
Soeno 10 m|nutes stetc||ng you ent|e booy, |o|o|ng eac| stetc| o 30 seconos
eac| ano eoeat|ng o 3 ounos.
(.[ 2\ &1-+ (.[ 3\ 0'^-+1& *.&(,'
vA8M bl: Lnsue you'e s|ow|y wo||ng uo t|oug| t|ese |t |sn't a ace.
leom a 10 m|nutes ||g|t og t|en:
20 butt ||c|s
20 ||g| |nees
10 squat umos
20 ||g| s||os (s||o as oe noma| exceot you want to ty ano ga|n |e|g|t)
8eoeat o 1 moe ouno

1 Mllb1LS 8LS1

10 x 100m so|nts evey 90 seconos (t|e aste you so|nt |s t|e |onge ecovey you
|ave)

2 Mllb1LS 8LS1

10 m|nutes ||g|t og, t|en a 10 m|nute stetc| o you quao|ceos, |amst|ngs, ca|ves,
ano an||es.
3$
&%






(.[ 4
vA8M bl:
S|ow|y oeom 10 eos o eac| exec|se w|t| no est |n between. 8emembe t||s |s a
wam uo so ta|e |t s|ow.

SlCbLLL8 l8LSS (|no some we|g|ts)
1S eos
lC 8LS1
SbA1 1l8bS1S
1 m|nute o cont|nuous wo|
lC 8LS1
S1A8 !bMl
1 m|nute o cont|nuous wo|

1 m|nute est, t|en eoeat t|e above wo|out o anot|e 1l8LL ounos.

uAClvA8LS lLAll
1 m|nute o cont|nuous wo|
lC 8LS1
llCl llLLS
1 m|nute o cont|nuous wo|
lC 8LS1
MCbl1All CLlMuL8S
S0 eos

1 m|nute est, t|en eoeat t|e above wo|out o anot|e 1l8LL ounos.

CCCL LCvl
Soeno 10 m|nutes stetc||ng you ent|e booy, |o|o|ng eac| stetc| o 30 seconos
eac| ano eoeat|ng o 3 ounos.
32
(.[ 5\ &1-+
&&






?ou may |ave |eao o |t, you may |ave
exoe|enceo |t:

LCMS (Le|ayeo onset musc|e soeness)

Coo|, so w|at |s |t`

Loms ees to a musc|e soeness, musc|e
oa|n, o musc|e st|ness t|at occus a oay
o two ate a wo|out. Cenea||y you w|||
not exoe|ence t||s w|en you become
cono|t|oneo to a oat|cu|a exec|se
oogam, but | you ae new to ta|n|ng o
even new to t|e movements ouno |n t||s
oogam t|en you may exoe|ence ooms.

A|t|oug| at t|mes |t can ee| |||e you can
bae|y move you booy |t |s a natua|
esoonse to a new exec|se ano
eventua||y you booy w||| go t|oug| an
aoaotat|on o|ase t|at |eaos to geate
stam|na, stengt|, ano oowe.

l|ease be awae t|at ooms |s como|ete|y
o|eent to a musc|e sta|n o tea ano |
you eve ee| oa|n ou|ng you wo|outs
t|en you s|ou|o stoo |mmeo|ate|y ano
see| meo|ca| aov|ce.
A|t|oug| you cannot como|ete|y oevent
ooms you can oecease t|e amount o
o|scomot you may be exoe|enc|ng by
wam|ng uo coect|y, stetc||ng, ano
even us|ng a oam o||e to |oosen any
t|g|t musc|es. ?oga can a|so |e|o as |t
|engt|ens t|e musc|e but |t can a|so be a
||tt|e uncomotab|e | you musc|es ae
vey t|g|t.

1||s o|scomot s|ou|o on|y |ast a couo|e
o oays (2-4) | you'e st||| exoe|enc|ng
o|scomot o a |onge ouat|on t|en you
may want to cons|oe see||ng meo|ca|
aov|ce.

v|t| any wo|out oogam |t |s |mootant
to gaoua||y |ncease you |ntens|ty.
Co|ng sta|g|t |n to a ||g| |ntens|ty
exec|se oogam can |eao to se|ous
|ea|t| oob|ems ano you must ta|e t||s
|nomat|on se|ous|y. Some o t|e
wo|outs oov|oeo |n t||s oogam ae
|ntense, ano we |now t|at t|ese
wo|outs w||| g|ve us esu|ts, but o|ease
s|ow|y |ncease you |ntens|ty (oug||y
10 eac| wee|).

33
&'







Lon't ovecoo| you vegg|es!
Cvecoo||ng you vegg|es oces a |ot o t|e nut|ents out o t|em ano |n to t|e wate
t|at |s t|own oown t|e oa|n, be caeu| not to ovecoo| t|em.
la|| to oeoae, oeoae to a||!
1y you best to oeoae you mea|s |n aovance. 1||s ouney w||| be muc| eas|e on
you | you ta|e t|e t|me to oeoae you mea|s esoec|a||y | you |ave a busy sc|eou|e.
uuy|ng sma|| ulA ee o|ast|c conta|nes come |n |anoy | you |ave a busy sc|eou|e,
you can oeoae ano ta|e you mea|s to wo| o un|ves|ty w|t| you.
Cet o|enty o s|eeo!
lave at |east 8 |ous o s|eeo oe n|g|t, oo not sac||ce you s|eeo. v|en you booy
|s un oown you |omone |eve|s go a ||tt|e cazy w||c| stoos t|e at bun|ng oocess.
?ou booy neeos t|me to |ea| ano ecove.
leeeo o|n|s!
vate |s t|e best c|o|ce o beveage but t|ee ae a|so ot|e beveages suc| as geen
tea, |eba| tea, enne| tea, m|nt tea, w||te tea, wate w|t| |emon ano uo to 2 |ong
b|ac| coees oe oay. Any o|n|s t|at conta|n suga, at||c|a| sweetenes, co|ous o
oesevat|ves ae oe|n|te|y a no go zone! Lxceot o couse | you c|oose to consume
sot o|n| o you c|eat mea|
Saety |st!
?ou'e |n conto| o you booy ano t|e way you oevent |nuy to youse|. Loucate
youse| beoe stat|ng t||s oogam ano emembe to wam uo, stetc|, ano ensue
you'e s|ow|y |nceas|ng you wo||oao ano |ntens|ty.
1|an| you ano Coo b|ess,
S|e|oan S|ye xx