True Blue Aussie Work – Part 1

True Blue Aussie Work – Part 1

True Blue Aussie Work – Part 1

To celebrate Australia Day and the great country that we live in, it’s time to put in some hard yakka.

We’ve gone ahead and made beautiful turkey mash and chicken ravioli meals. After enjoying a bbq or two over the weekend it’s important that we don’t use the public holiday as an excuse to slip from routine. Make sure your Monday meals are ready and waiting for you!
There may be a couple of new exercises in the training plan that you haven’t seen before. But if you click into the plan and onto an exercise, you will find a lengthy description.

Play hard this weekend, then its straight back to work.

As always, let’s be the hardest workers in the room.

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

Breakfast

Summer time smoothie (see snack & breaky board).

Lunch

DifficultyBeginner

Mushroom & Spinach Ravioli: A tasty Ravioli pasta dish packed full of protein.

Prep Time3 minsCook Time10 mins
 1 kg Diced Chicken Breast
 60 g Baby Leaf Spinach
 200 g Sliced Mushrooms
 488 g Carbonara Pasta Sauce
 820 g Mushroom & Ricotta Ravioli
1

Heat a large pan, before spreading a tablespoon of olive oil evenly throughout its surface.

2

Add your diced chicken breast to the pan, mixing it through evenly and heating until the chicken is browned.

3

Add your ravioli to a large pot, then bring the pot to a boil. Once the pot is heated, leave it for 5 minutes, stirring throughout.

4

Add your spinach to the pan once the chicken is browned, stirring it through evenly until it's approx 1/5 of its original size.

5

Add the sliced mushrooms to the pan, mixing them through evenly until they are browned.

6

Turn down the heat of the pan slightly, before adding the pasta sauce and mixing it through evenly.

7

Divide the now done Ravioli into containers, before adding the contents of the pan on top.

4 containers: 1014 cal
5 containers: 811 cal
6 containers: 676 cal
7 containers: 580 cal
8 containers: 507 cal

Nutrition Facts

Servings 6


Amount Per Serving
Calories 676
% Daily Value *
Total Fat 16g25%
Total Carbohydrate 62g21%
Protein 67g134%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 kg Diced Chicken Breast
 60 g Baby Leaf Spinach
 200 g Sliced Mushrooms
 488 g Carbonara Pasta Sauce
 820 g Mushroom & Ricotta Ravioli

Directions

1

Heat a large pan, before spreading a tablespoon of olive oil evenly throughout its surface.

2

Add your diced chicken breast to the pan, mixing it through evenly and heating until the chicken is browned.

3

Add your ravioli to a large pot, then bring the pot to a boil. Once the pot is heated, leave it for 5 minutes, stirring throughout.

4

Add your spinach to the pan once the chicken is browned, stirring it through evenly until it's approx 1/5 of its original size.

5

Add the sliced mushrooms to the pan, mixing them through evenly until they are browned.

6

Turn down the heat of the pan slightly, before adding the pasta sauce and mixing it through evenly.

7

Divide the now done Ravioli into containers, before adding the contents of the pan on top.

4 containers: 1014 cal
5 containers: 811 cal
6 containers: 676 cal
7 containers: 580 cal
8 containers: 507 cal

Mushroom & Spinach Ravioli

Dinner

DifficultyIntermediate

Garlic Turkey and Mash: Succulent turkey breast coupled with fluffy mashed potato, vegetables and a sauce of your choice!

Prep Time10 minsCook Time25 mins
 1 kg Turkey breast
 1.25 kg White potatoes
 50 g Butter
 ½ cup light milk
 500 g Mixed broccoli and cauliflower
 4 tsp Salt
 2 tsp Garlic salt
1

Wash, peel and cut the potatoes into quarters and move them to a saucepan filled with cold water and 2 tsp of salt. Bring to the boil before allowing them to simmer (Medium heat) for 25 minutes or until soft.

2

Whilst the potatoes are boiling, add the turkey breasts to a non-stick pan over medium heat. Add garlic salt to both sides of the breasts and allow to cook through.

3

Warm the milk in the microwave and add it to a large bowl with the butter, 2 tsp of salt and the potatoes (drain and allow to dry for 2-3 minutes before adding). Mash all of the contents together until it becomes fluffy.

4

Distribute the turkey breast, mash potato and vegetables evenly into your containers.
Feel free to add a low-calorie sauce to your meal! We personally used chilli sauce.

4 Containers: 591 cal
5 Containers: 472 cal
6 Containers: 394 cal
7 Containers: 337 cal
8 Containers: 295 cal

Nutrition Facts

Servings 5


Amount Per Serving
Calories 472
% Daily Value *
Total Fat 9.4g15%
Total Carbohydrate 37g13%
Protein 56g113%

Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 1 kg Turkey breast
 1.25 kg White potatoes
 50 g Butter
 ½ cup light milk
 500 g Mixed broccoli and cauliflower
 4 tsp Salt
 2 tsp Garlic salt

Directions

1

Wash, peel and cut the potatoes into quarters and move them to a saucepan filled with cold water and 2 tsp of salt. Bring to the boil before allowing them to simmer (Medium heat) for 25 minutes or until soft.

2

Whilst the potatoes are boiling, add the turkey breasts to a non-stick pan over medium heat. Add garlic salt to both sides of the breasts and allow to cook through.

3

Warm the milk in the microwave and add it to a large bowl with the butter, 2 tsp of salt and the potatoes (drain and allow to dry for 2-3 minutes before adding). Mash all of the contents together until it becomes fluffy.

4

Distribute the turkey breast, mash potato and vegetables evenly into your containers.
Feel free to add a low-calorie sauce to your meal! We personally used chilli sauce.

4 Containers: 591 cal
5 Containers: 472 cal
6 Containers: 394 cal
7 Containers: 337 cal
8 Containers: 295 cal

Garlic Turkey & Mash

Snacks

1 Yopro tub, 2 apples, 1 protein shake, 40g of mixed nuts.

Training Days

Try and hit all 5 of the sessions!

Swipe to view plan 👉

Day
#
Exercise
Sets
Reps
Tempo
Rest
11Block bench press (4 inch)4,4,561112
2Military press3,4,482
3Incline dumbbell press3,3,4151.5
4AFull range cable front raise3,3,4151.5
4BUpright row3,4,415-
5Rope pull-down3,4,4201
6Tricep push up2,3,3max-1
21Bike110 minutesmedium-
2Run2,3,4800mfor time1.5
3Rower2,3,3530:152
4ASkipping1,2,3360:151
4BRussian twist1,2,3330:15-
31Deadlift4,4,552
2Power row3,4,462
3Cable pull apart3,3,4151
4Single arm cable row3,3,420 (e/a)1
5Incline curl3,3,420 (e/a)1
6AEZ curl3,3,4101131
6BWeighted crunch420-
41Box squat3,4,561112
2Static lunge3,4,48 (e/l)1.5
4ASingle leg deadlift3,3,48 (e/l)1.5
4BBW donkey calf raise3,3,4max-
5Rower1,2,31000m1.5
51Neutral grip pull up3,4,582
2Bench press3,4,462
3ABarbell row3,3,4151.5
3BWide-hand push up3,3,420-
4ADumbbell farmers carry3,3,445sec1
4BEZ front raise3,3,412-
5AEZ curl3,4,4301
5BV-bar push down3,4,412-

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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