New Year New Me – Part 2

New Year New Me – Part 2

New Year New Me – Part 2

Welcome to the second week of ‘New Year New Me’. We’ve hit 2019 in full stride, walking into it like we own the joint.

The most important thing you can do this year is making a serious commitment to your health. As we all know, lack of nutrition and obesity are 2 massive problems in Australia. This is why we created this program, to give our community the education and the drive that society has failed to give us!

The fast-food industry over the last few decades has forged a reality where the routine consumption of calorie dense food of little to no nutritional value has become the norm. We’re here to fight this with every ounce of our being, and we need your help to do it.

We would love your feedback on our product so far, how it may have helped you and so forth. If you have any suggestions for how we could improve our product, we would likewise, love to hear from you!

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

Diced Chicken Breast, Mushroom, Spinach & Cauliflower Rigatoni Pasta Bake: A nutritious meal packed full of macros and the correct 'micros'. You won't see anything this genuinely nutritious from the fast food industry, period.

Prep Time10 minsCook Time15 mins
 500 g Rigatoni Pasta
 125 g Pasta Bake Creamy Sundried Tomato and Garlic
 1 kg Diced Chicken Breast
 60 g Single Lead Baby Spinach
 100 g Sliced Mushrooms
 1 Cauliflower Half
1

Add approximately 3L of water to a pot, bringing it to a boil. Add the pasta into the pot for 10-15 minutes once the pot is brought to a boil. Make sure to stir throughout.

2

Pre-heat a large frying pan, add a teaspoon of olive oil and spread evenly around the pan, before adding the diced chicken breast. Brown the diced chicken breast.

3

Once the chicken is browned, add the mushrooms to the pan, stir the contents of the pan and allow the mushrooms to brown.

4

Wash the cauliflower, then cut off the leaves. Cut the cauliflower into small 'florets' from the stem, before cutting these into even smaller sections. Add the sliced cauliflower into the pan.

5

Add the entire bag of spinach to the pan, one handful at a time. Heat each handful of spinach until it is around 1/5 of its original size.

6

Turn down the pan's heat to a simmer, then add the pasta bake sauce to the pan, mixing all of the ingredients through evenly.

7

Once the pasta is soft to touch (with a fork of course) separate evenly into 5-6 tubs, then add the contents of the pan into each tub, ontop of the pasta.

Ingredients

 100 g Rigatoni Pasta
 125 g Pasta Bake Creamy Sundried Tomato and Garlic
 1 kg Diced Chicken Breast
 60 g Single Lead Baby Spinach
 100 g Sliced Mushrooms
 1 Cauliflower Half

Directions

1

Add approximately 3L of water to a pot, bringing it to a boil. Add the pasta into the pot for 10-15 minutes once the pot is brought to a boil. Make sure to stir throughout.

2

Pre-heat a large frying pan, add a teaspoon of olive oil and spread evenly around the pan, before adding the diced chicken breast. Brown the diced chicken breast.

3

Once the chicken is browned, add the mushrooms to the pan, stir the contents of the pan and allow the mushrooms to brown.

4

Wash the cauliflower, then cut off the leaves. Cut the cauliflower into small 'florets' from the stem, before cutting these into even smaller sections. Add the sliced cauliflower into the pan.

5

Add the entire bag of spinach to the pan, one handful at a time. Heat each handful of spinach until it is around 1/5 of its original size.

6

Turn down the pan's heat to a simmer, then add the pasta bake sauce to the pan, mixing all of the ingredients through evenly.

7

Once the pasta is soft to touch (with a fork of course) separate evenly into 5-6 tubs, then add the contents of the pan into each tub, ontop of the pasta.

Diced Chicken Breast, Mushroom, Spinach & Cauliflower Rigatoni Pasta Bake

Dinner

DifficultyBeginner

Chilli Con Carne: A staple meal that you'll really look forward to pulling out of the fridge. Packed full of the correct macros as well as incredibly filling, this meal is one of our favourites.

Prep Time3 minsCook Time15 mins
 1 kg Beef mince
 4 cups Basmati rice (dry)
 400 g Diced tomato
 400 g Kidney beans
 40 g Tomato paste
 2 sachets of Chilli Con Carne seasoning
 1.50 cups Water
1

Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Brown the mince in a large pan

3

Add the Chilli con carne seasoning and stir through

4

Add the kidney beans, diced tomatoes and tomato paste

5

Add 1.5 cups of water, stir through and allow the mixture to simmer for 15 minutes

6

Distribute the rice into 5-6 containers before adding the mince on top

Ingredients

 1 kg Beef mince
 4 cups Basmati rice (dry)
 400 g Diced tomato
 400 g Kidney beans
 40 g Tomato paste
 2 sachets of Chilli Con Carne seasoning
 1.50 cups Water

Directions

1

Place 4 cups of basmati rice in a rice cooker or saucepan and add 4 cups of water (if in a saucepan bring to the boil and then allow to simmer for 10 minutes, checking the rice throughout).

2

Brown the mince in a large pan

3

Add the Chilli con carne seasoning and stir through

4

Add the kidney beans, diced tomatoes and tomato paste

5

Add 1.5 cups of water, stir through and allow the mixture to simmer for 15 minutes

6

Distribute the rice into 5-6 containers before adding the mince on top

Chilli Con Carne

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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