New Year New Me – Part 1

New Year New Me – Part 1

New Year New Me – Part 1

Welcome to 2019! Happy new year, we are super pumped to smash through some new goals this year, and we hope you all are too.

We have some exciting new features we’ve added this week. Within our training plans, we’ve added some experimental ‘how to’ pop-ups when you tap on the name of the exercise you want some more info on. You can also tap on recipe images, and on the training plan to view either of them in fullscreen.

Now that most of us are heading back to work, we can start to get back into our healthy routines that we may have lost over the break. Don’t stress, if you feel as though you haven’t been performing at your peak over the last few weeks, just know it’s fine to let off some steam every now and then!

Feel free to reach out to us at any time via our Facebook or Instagram pages, we are very responsive and would love to offer any assistance.

On top of your two main meals, we want you to select 1 breakfast (optional) and 1-3 snacks from the snack board to have throughout the day. The idea is to always be satisfied with your food intake, without going over the top and never starving yourself.

Get prepared and lets hit the week.

Your Meals

Lunch

DifficultyBeginner

Honey chicken: A sweet and colourful rice dish, perfect for your micronutrient intake. Makes 5 servings.

Prep Time20 minsCook Time10 mins
 1 kg Diced chicken breast
 200 g Honey soy marinade
 2.50 cups Basmati rice (dry weight)
 200 g Fresh Brocolli
 200 g Fresh capsicum
1

Dice the chicken breast and cover it with the honey soy marinade in the refrigerator for 20 minutes

2

Place 2.5 cups of basmati rice in a rice cooker or saucepan and add 2.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Chop the broccoli and dice the capsicum into small pieces

4

Move the marinated chicken to a pan and cook thoroughly.

5

Add broccoli and capsicum to the marinated chicken for 3-5 minutes

6

Once the rice is ready, divide the ingredients into 5 equal tubs.

Ingredients

 1 kg Diced chicken breast
 200 g Honey soy marinade
 2.50 cups Basmati rice (dry weight)
 200 g Fresh Brocolli
 200 g Fresh capsicum

Directions

1

Dice the chicken breast and cover it with the honey soy marinade in the refrigerator for 20 minutes

2

Place 2.5 cups of basmati rice in a rice cooker or saucepan and add 2.5 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

3

Chop the broccoli and dice the capsicum into small pieces

4

Move the marinated chicken to a pan and cook thoroughly.

5

Add broccoli and capsicum to the marinated chicken for 3-5 minutes

6

Once the rice is ready, divide the ingredients into 5 equal tubs.

Honey Chicken

Dinner

DifficultyIntermediate

Cauliflower, Broccoli & Tuna Pasta Bake: Although a little more time consuming than our previous dishes, this one is well worth it and still fairly quick in the scheme of things.

Prep Time10 minsCook Time30 mins
 1 Cauliflower Half
 2 sticks of Broccoli
 500 g Pasta Spirals Large
 500 g Creamy Tomato & Mozzarella Pasta Bake Sauce
 400 g Shredded Cheese
 6 Flavored Tuna Tins of Your Choice
1

Add the pasta spirals to a boiling pot of water (approx 3 litres of water). Leave the pasta for 10 minutes until soft. Preheat your oven to 200c.

2

Wash the broccoli, then cut off all the leaves. Cut the broccoli into small 'florets' from the stem, before cutting these into even smaller sections. Repeat this process for the cauliflower.

3

Add cooked pasta, along with the diced broccoli and cauliflower to a casserole dish (as pictured). Then add the pasta bake sauce to the dish and mix through.

4

It's now time to add the flavoured tuna tins you selected, along with 2 handfuls of grated cheese. Mix this through again.

5

Now it's time to add 300g of grated cheese evenly on top of the casserole dish.

6

Place the casserole dish in the oven for 20 minutes. Once done, place the casserole dish on a stand and divide the content into 5 separate containers.

Ingredients

 1 Cauliflower Half
 2 sticks of Broccoli
 500 g Pasta Spirals Large
 500 g Creamy Tomato & Mozzarella Pasta Bake Sauce
 400 g Shredded Cheese
 6 Flavored Tuna Tins of Your Choice

Directions

1

Add the pasta spirals to a boiling pot of water (approx 3 litres of water). Leave the pasta for 10 minutes until soft. Preheat your oven to 200c.

2

Wash the broccoli, then cut off all the leaves. Cut the broccoli into small 'florets' from the stem, before cutting these into even smaller sections. Repeat this process for the cauliflower.

3

Add cooked pasta, along with the diced broccoli and cauliflower to a casserole dish (as pictured). Then add the pasta bake sauce to the dish and mix through.

4

It's now time to add the flavoured tuna tins you selected, along with 2 handfuls of grated cheese. Mix this through again.

5

Now it's time to add 300g of grated cheese evenly on top of the casserole dish.

6

Place the casserole dish in the oven for 20 minutes. Once done, place the casserole dish on a stand and divide the content into 5 separate containers.

Cauliflower, Broccoli & Tuna Pasta Bake

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Bench press3,4,451212
2Seated DB overhead press3,4,462
3ADumbbell Flys3,3,4101.5
3BDumbbell Front Raises3,3,4101.5
4Triceps Pushdown with V Bar3,4,481211
5Bench Dips3,4,4101211
6Side Bend2,3,310 (e/a)2210.5
21Jog15-10 minutesSlow-medium
2Interval run2,3,4530:301
3Battle ropes2,3,4520:401
31Underhand Pull downs3,4,482
2Body Row3,4,481111.5
3Straight Arm Push Down3,4,4101.5
4Cable Seated Rows3,3,4101.5
5Preacher Curl3,3,412/81.5
6Biceps Curl Reverse3,3,4101211
7Decline Crunch2,3,3201210.5
41Squats4,5,532
2Step Ups3,3,46 (e/l)1.5
4AHamstring curl3,4,4101.5
4BStanding Barbell Calf Raise3,4,410
5Rower3,4,5500m1
51Chin Ups4MAX2
2Incline Press3,4,481.5
3Incline Triceps Extensions3,3,48 (e/l)1.5
4Dumbbell Lateral Raises3,3,4121.5
5APreacher Hammer Curl3,3,412
5BStanding One Arm Triceps Extension3,3,412

How to read the program?

  1. Sessions 1-5 should be completed in order across the week.
  2. In column 2, “2A, 2B” represents a superset. A superset involves you completing exercise “A” immediately followed by exercise “B”.
  3. In the “Sets” column, the 3 numbers represent the sets assigned to week 1,2 and 3. In most cases the amount of sets will increase across the training block.
  4. In the “Reps” column, (e/l) stands for ‘each leg’, (e/a) for ‘each arm’.
  5. Tempo is specific to the exercise but the 3 numbers represent the seconds assigned to the ‘up’, ‘pause’ and ‘down’ stages of the exercise. The pause will always be at the highest tension point of the exercise.
  6. You can also tap on the name of exercises to view more information and see an example of how they are performed.

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