HOW THE FK

DO I GET
THROUGH THE
WEEKEND
CONTENTS

3 4 6
Intro About Hangover
Facts

9 16 20
The FKing It’s Friyay G&As
Food Weekend of
Fitness
Hello
Gorgeous,

AT FITAZFK, WE KNOW THAT LIFE ISN’T JUST

ABOUT TRAINING. WE TRAIN HARD TO LOOK
GOOD, FEEL GOOD, AND ENJOY THE BEST
THINGS IN LIFE - AKA PARTYING.

Although, a wild night out comes with the all too

familiar consequences, which is why we decided MUESLI: COCO POPS
to come up with a weekend guide to ensure that BURPEES: BED
you feel FitazFk through thick and thin! These tips
and tricks will set you up for a weekend of fun
RUNNERS: STILETTOS
without fking up that rig! Most days we want to GREEN JUICE: RED WINE
do 100 burpees, an hour of yoga before breakfast, BOXING: EATING
and then wash it all down with some green juice.
Other days we want to drink a bottle of patron MEDITATION: WATCHING TV
and swing from a chandelier – Sia style. In other QUINOA: PASTA
words, we, like anyone else want the best of both
worlds. This is known as: BAL-ANCE.
FK IT, HAVE SOME FUN!

3
 30 YEARS. That’s how much
industry experience we have
between the FitazFK Team. While
we’ve all come from different
backgrounds, we all believe in
leading a healthy, fit and productive
life. Whether we’re training clients
who are new to the fitness
game, or skilled professionals,
we strive to provide sourced
information to teach proven
techniques in the simplest way.

OUR GOAL? To guide each person

to achieve their optimum health
and fitness goals. Now, while it’s
completely normal for us to eat
and sleep in the gym #not, we
understand that not everyone can
dedicate their whole lives to getting

FITAZFK
FITAZFK TEAM
TEAM
fit. Hell, we even cut ourselves
some slack every now and then.
The point is: We play as hard as
we train. And we’re here to teach
you just how to fking do it, too.
MEET CO-FOUNDER

MEET CO-FOUNDER

DIETICIAN
MEET DIETITIAN

AARON GEORGIO MARIKA

With over fifteen years of experience in Georgio has been involved in the fitness Professionally, Marika is an accredited
running a successful training and corporate industry from a young age, as both an athlete practicing dietitian, nutritionist, sports
health business, Aaron is a big advocate and a trainer. As a successful track athlete and dietitian, and fitness instructor. Personally,
of the mantra ‘Practice
‘Practise what you preach’ footballer, Georgio represented Queensland she is the dictionary definition of a foodie!
(and has the body to prove it). Regarded as on a national level before embarking on a She attributes her success to her love of
a leader within the health industry, Aaron professional football career in Greece. In good food and overcoming her own food
was honoured
honored with
withthe
thetask
taskofofco-authoring
co-authoring 2006, he completed his Personal Training intolerances. Today, Marika shares her keen
‘Switched on Health Professionals Vol. 1’ and qualification and since then continues to hone insights on the ways you can maintain a
extensively helped other instructors shape his skills within the fitness industry, through balanced, healthy lifestyle by being mindful
their own Personal Training empires. Aaron educational and practical experiences. As of the food you eat. Her mission? To make
has worked as a professional footballer as a result, he has become one of Brisbane’s the world a fitter, healthier and tastier place!
well as competed nationally at a professional most sought after personal trainers. Through
boxing level. Aaron’s experiences have his training experiences as a professional
shaped the way he trains and maintains athlete, Georgio believes that the only three
his fitness levels and he strives to pass things you need to achieve your fitness goals
this knowledge and passion onto others are motivation, planning and commitment.
through the FitazFK training method.

4
BEFORE WE
GET STARTED,

Step away from the bottle! Before you

start on the booze, we’re going to let
you in on the truth about hangovers
and how to actually get rid of them.

5
HANGOVER
MYTHS
Let’s face it – with a fk load of fun comes the unavoidable morning-
after hangover. While we can’t make it magically go away (no pain-
killer will work here), we can debunk a few hangover myths.

ONE TWO THREE

DON’T GO BACON MY HEART SWEAT BACK TO SOBRIETY HAIR OF THE DOG

We’re sorry to inform you, but an Alcohol decreases the body’s Drinking more alcohol as a
excess amount of bacon, pancakes, ability to reabsorb water, which hangover remedy is more like a
burgers and leftover pizza won’t is why you should steer clear band-aid than a cure. You may
cure your hangover. Fatty foods of saunas and exercise on that feel better temporarily, but your
take longer to digest - delaying dreaded morning after. Tip of the hangover will pick up exactly
the process of getting last night’s day: get bottle-poppin’ instead where you left it when you do
nasties out of your system. (water bottles, that is). eventually put the booze away.

BEER RED WINE WHITE WINE SPIRITS CHAMPAGNE MARTINI COSMO MARGARITA MANHATTAN PINA COLADA
153 calories 125 calories 121 calories 97 calories 84 calories 124 calories 146 calories 168 calories 164 calories 490 calories

WHAT’S REALLY IN THAT DRINK?

No, we’re not the calorie counting type. But, it doesn’t hurt to know which drinks
will give you a fking buzz and still keep you on the leaner side!

#FitazFK Tip: Steer clear of sweet and milky cocktails

(but hey, FK it - treat yourself every once in a while if you feel like it).
6
 HOW TO REALLY CURE THAT

HANGOVER
Okay, so you let loose. We all do from time to time. Rather than waste the day in bed
eating junk (and bacon), these hangover tips will get you back in action in no time!

CARBOHYDRATES SNOOZE
A big night out on the town We don’t mean to get all Captain
usually means a repetitive line up Obvious here, but there’s a reason
of shots and an empty stomach, why you feel the need to hide
causing your blood sugar levels to under the covers after a big night
drop by the morning. Your poor out – your body seriously needs it!
liver at this point is busy dealing
with the mess you made the FACT: Sleep and exercise go hand ELECTROLYTE DRINKS
night before, so it hardly has time in hand! Having a good night’s Sports drinks like Powerade can

to use stored carbs to get your sleep allows your body to recover not only help with dehydration but

blood sugar levels back into place. after you’ve kicked its butt in also provide some easy digestible

Having some complex carbs first the gym! Getting enough sleep carbohydrates. Coconut water is a

thing in the morning will reduce will also keep your lepton levels great alternative if you’re looking

your erm, gas (your partner will in their place, preventing your for something more natural (but,

thank us for this one!) and fast appetite from spiking. you’ll miss out on the extra carbs).

track the hangover process.

7-9 hours of sleep is optimal –
more or less is detrimental to
your health. Getting enough
sleep helps your body metabolise
glucose efficiently. Winding down
before bed increases recovery and
promotes a healthy sleep.
VITAMIN B
Because alcohol depletes vitamin
WATER
B from your body, drinking
Chilling a huge bottle of water in Berocca or a similar Vitamin B
the fridge before you go out will supplement before and after
ensure that you drink as much as partying can help combat that
you can before hitting the pillow. horrible morning-after feeling.
This will soften the blow in the HYDRODOL - VITAMINS TO
morning! Be sure to keep up your AVOID HANGOVERS
water intake the next day – your
body will need all the re-hydration
it can get.
7
 TIPS
ONE
Avoid setting alarm clocks on
Saturday and Sunday if possible.
By letting your body wake up
naturally, it will keep you
energised throughout the day.

TWO
Set your phone on flight mode
to avoid disruptions. We know
how tempting it is to reply to
that Facebook message or
refresh your Instagram feed. By
putting your phone on flight
mode and leaving it out of arm’s
reach, you’ll get the most out of
your sleep.

THREE
Steer clear of big meals at night.
We know this one can be hard
if you’re eating out, but try
opting for low-fat foods. This will
save your stomach the effort of
digesting when you’re trying to
get to sleep.

8
HAVE YOUR
FKING CAKE
& EAT IT TOO
Your how-to on: takeaway, homemade meals and
what to order at restaurants.

9
 YOUR BEST
TAKEAWAY
OPTIONS
ITALIAN
EAT: tomato based sauces,
thin based pizza with plenty of
veggies, meat or fish based dishes
AVOID: creamy pastas and risottos

INDIAN
EAT: tomato based curries, Dhal,
Rogan Josh, Tandoori
AVOID: Fried foods like
Pappadums and Naan, and creamy
curries

LEBANESE
EAT: tabbouleh, hommus,
baba ghannouj and meat skewers
AVOID: cheese pastries and
deep fried pies

Finding the time to spend in the

JAPANESE CHINESE
kitchen is something the best of
EAT: Sashimi, brown rice sushi, EAT: stir-fries, clear broth
us struggle with, but who says
edamame, miso soup, salads soups, steamed fish
takeaway has to fk up your diet?
AVOID: Tempura dishes, dishes AVOID: deep-fried foods
At FitazFk we say variety is the
with excessive mayonnaise.
spice of life.

Different foods have different THAI GREEK

benefits, so why not take EAT: Thai salads, stir fry with EAT: chicken or lamb skewers,

advantage? Our takeaway guide ginger, chilli, basil and plenty of Greek salad and Greek coffee

means you can keep eating your vegetables, fish dishes, tom yum AVOID: honey puffs (duh), pita

favourite foods, minus the guilt. or clear broth soups bread, too much halloumi cheese

#winning AVOID: curries, deep fried dishes and baklava

or starters

10
LUNCH
Whether you’re cooking up a storm at home or heading out on
the town, be sure to keep fking focused. By that, we mean we
know more than anyone that weekends can tend to get a little
out of hand. Just be smart, as a few cheeky cheats here and
there can sabotage your diet (and nobody wants that). Stick
to lean proteins, lots of veggies, healthy fats and whole grains
for a nutrient-rich lunch.

TOP TIPS
AVOID BUFFET RESTAURANTS
this is a recipe for disaster unless you’re a total
master of the whole “willpower” thing.

ALWAYS ASK FOR TABLE

WATER
sometimes your brain will trick you into
feeling hungrier than you actually are due to
dehydration. Also, drinking a few glasses before
your meal will make you feel fuller (so you don’t
run the risk of overeating).

MAKE PROTEIN THE HERO OF

YOUR DISH
Cook a meal that is 80% protein (fish, chicken,
beef) and 20% fresh produce (veggies or salad).

SMALLER PLATE
Serve your scrumptious home cooked meal
on a smaller plate to avoid over-eating.

11
DINNER
Dinner is the pain in the gluteus maximus that
we all struggle with, especially on the weekend.
Here’s the good news though, you can dine out
minus the guilt-factor!

HERES HOW
SKIP THE ENTREE BREADBASKET
Nothing good ever came from bleached
white bread and fatty butter.

CHOOSE ENTREE SIZE MAIN MEALS

Restaurants are notorious for packing
unnecessary portions onto a plate.

ASK FOR DRESSINGS & SAUCES ON THE SIDE

This way you can control how much you use –
this especially applies to creamy sauces.
We’re looking at you, Caesar lovers!

PICK DESSERT OR WINE

We struggle with this one!

TAKE YOUR TIME

Chewing slowly allows time for your stomach to
tell your brain that you’re full. Hey, it works for
French women.

NIBBLE ON SOMETHING AT HOME

Before you head out – going to a restaurant
on an empty stomach means you’re
more likely to over-indulge.

SWITCH THE BUTTER FOR OLIVE OIL

If you’re cooking dinner at home, use olive oil to
avoid unnecessary saturated fats in your meal.
You should also try to replace carbs like rice or
pasta with loads of leafy greens.

12
 “I DON’T EAT DESSERT
ON THE WEEKEND”
– SAID NO ONE EVER!

And with MARIKA’S TIPS to a healthier

dessert you can have your cake and eat it too.

Have a SMALLER MEAL to save room for

dessert rather than squeezing it in on a full
stomach.

Opt for a FRUIT BASED dessert (no – we

don’t mean an apple pie from Maccas!)

SHARING IS CARING – half the dessert

means half the guilt!

DESSERT

13
 IS YOUR
“HEALTHY”
DESSERT DOING YOU MORE
HARM THAN GOOD?
Sugar free, gluten free, dairy free, raw vegan, organic desserts. Surely
one of these has to be a healthier dessert option, right? Dessert
shouldn’t be so confusing. It’s best to educate yourself before believing
in the latest health buzzwords blindly.

FATS GELATO OR ICE CREAM? SUGAR

Traditional desserts use butter 9 times out The real truth about Gelato and Ice Cream. Traditional desserts typically use cane

of 10. Raw desserts use a combination of Hot summer nights call for cold desserts. sugar. Raw desserts use a combination of

coconut oil and nuts. Nuts provide healthy So, which one is better – gelato or ice agave, coconut sugar, dates, honey, maple

mono-unsaturated and polyunsaturated cream? Italian gelato contains less fat than syrup, or rice malt syrup. So, are these any

fats, while butter and coconut oil are regular ice cream. Why? Well ice cream is better? Unfortunately, they are not. The

saturated fats. The main difference in fats made of cream (hence the “cream” in the effects on your body and weight are still

between traditional and raw desserts is name, duh!). Also, gelato usually is made similar, whether it be cane sugar or honey

the fat content. Recipes that use nuts and from whole milk and uses less egg yolks, on your lips. In fact, cane sugar is equally as

coconut oil can contain just as much fat as if any. Gelato is churned at a slower speed natural as coconut sugar. Both are a plant-

a Big Mac in one serving. than ice cream, so it contains less air based sweetener and both add similar

(which is why it’s fuller in flavour). quantities of sweetness and calories.

OUR VERDICT? Eat the dessert YOU

SO WHICH ONE DO YOU CHOOSE?
prefer whether it is classified as a
Either one really, it’s much of a muchness!
“healthy” treat or not. While raw desserts
What gelato lacks in fat is made up for in
can contain more nutrients than traditional
sugar, and vice versa. So treat yourself to
desserts - they are still well, desserts. Treat
a scoop of your favourite every now and
yourself on the odd occasion and you have
then – we definitely do!
nothing to worry about.

14
LOOKING FOR
SOMETHING SWEET
WITHOUT THE GUILT?

TRY MARIKA’S
APPLE CRUMBLE
(serves 6) Method:
1. Preheat oven to 180 degrees Celsius.
6 GRANNY SMITH APPLES, CORED,
2. Place the apples in a baking dish with maple syrup and
PEELED AND CUT INTO WEDGES
cinnamon. Toss to coat. Cover with foil and place in oven
1 TBSP MAPLE SYRUP
while preparing crumble topping.
1/2 TSP CINNAMON
3. In a large bowl combine oats, almond meal, coconut
1 CUP ROLLED OATS
and sugar. Stir until combined. Add butter or oil, and using
1/2 CUP ALMOND MEAL
fingers rub until mixture resembles a course sand texture.
1/2 CUP DESICCATED COCONUT
4. Remove apples from oven. Remove foil and spread
1/2 CUP BROWN SUGAR
crumble evenly over apples.
1/4 CUP SOFTENED BUTTER OR
5. Bake crumble for 30-40 minutes or until apples are soft
COCONUT OIL
and topping is golden brown.

15
 FRIYAY
HAS ARRIVED
& IT’S OFF TO AFTERNOON DRINKS!

EAT A HEALTHY LUNCH – Friday Hold your drink in one hand and
isn’t technically the weekend yet your purse in the other to make it
After-work drinks so hold off on that cheat meal just more difficult to continue eating.
can kick your weekend a little longer.
off to an unhealthy start, KEEP HYDRATED – in preparation
setting you up for failure. PLAN AHEAD – unless there is for a night of drinking, sip water
The combination of alcohol, a meal provided at your shindig, regularly throughout the day and
unhealthy food and minimal eat something healthy before you alternate alcoholic drinks with
sleep isn’t exactly the leave the office. water.
best formula to start your
weekend off with a bang. SAY NO TO NIBBLES – canapés GET TO BED AT A REASONABLE
Make smarter choices (and and finger foods tend to be high HOUR – don’t waste your weekend
your body will thank you in calories and saturated fats, and feeling tired and awful. Schedule a
later) with these tips: can quite easily blow the calorie breakfast date in the morning or a
budget. Choose rice paper rolls, walk with a friend so you have no
vegetable sticks with dip or sushi choice but to get out of bed early.
if you have the choice.

KEEP YOUR HANDS BUSY – it’s

much harder to keep picking away
at the nibbles if your hands are full!
16
BREAKFAST
We’re all for sleeping in that little bit longer on the
weekends (especially after a big night of drinking),
but be sure to get your lazy bones up and moving at
a reasonable hour. A delicious breakfast is the perfect
excuse to get up and at ‘em. And our tasty Hangover
Smoothie is just what you need.

HANGOVER SMOOTHIE
Whip this baby up in no time for the perfect
combination of electrolytes and carbs, plus ginger to
help with that morning nausea.

1 BANANA
1 CUP SPINACH OR KALE
1 CUP GRAPES
1 CUP COCONUT WATER
1 TSP CHIA SEEDS
1/4 TSP GINGER GRATED
SQUEEZE OF LEMON OR LIME JUICE
ICE

HEALTHY SUNDAY 1. Check the menu online before you 5. Up the greens – ask for extra

BRUNCHING WITH go – who doesn’t do this anyway? vegetables where you can! These will

MARIKA: Have a look and see if there are keep you fuller and keep the calories
healthier options available. down.

I am the first to admit that breakfast

is my favourite meal of the day and 2. Don’t drink your calories. Juices, 6. Watch portion sizes – more often

eating out for breakfast makes it even smoothies, and coffees – you want than not, portion sizes at a café are

better. It seems breakfast dates are them all! Just pick one drink and 2-3 times what you would usually eat

the new dinner dates, and I’m not choose low fat or dairy free milk. at home.

complaining! But is that breakfast

really as healthy as you think it is? 3. Go easy on the carbs – you don’t 7. Avoid sauces and syrups or ask

It’s easy to get sucked into sides and need to eat all the bread on your own. for them on the side. Hollandaise and

smoothies when eating out on the maple syrup are the main culprits at

weekend. Here is my list of tips when 4. Choose a dish that has a breakfast. Ask for these sauces on

brunching out and menu do’s and combination of protein, carbs and the side so you can control how much

don’ts. healthy fats. goes on your food.

17
 THE DO’S & DONT’S
OF BRUNCHING
Multigrain White
BREAD
Rye Turkish
Sourdough Brioche

EGGS Poached Scrambled (usually

Boiled filled with butter and
Omelette cream)
Frittatas Fried

SPREADS Avocado Butter

Peanut / nut Jams
butters Nutella
Vegemite
Hummus

MEATS Streaky bacon

Smoked salmon
Sausages
Lean leg ham
Chorizo

SWEET Bircher Muesli

Pancakes
OPTIONS Porridge
French toast
Muesli & fruit
Acai Bowl

DRINKS Tea Added sugar

Coffee on Added syrups

skim or Dairy Hot chocolates

free milk Milkshakes

Smoothies Powdered chai lattes

Fresh juices Large sized drinks

Coconut milk
Bottled juices

Avocado
SIDES
Mushrooms Bacon
Tomato Sausages
Wilted Spinach Hash-browns
Smoked Salmon Chorizo
Baked beans
18
 MARIKA’S TOP
HEALTHY
BREAKFASTS

GO GREEN PORRIDGE
Try breakfast salads with poached One of my all time fave breakfasts!
eggs. Super food salads are There are so many delicious ways
making more regular appearances to cook porridge, and unless the
on many café menus lately and I café is adding cream and sugar, it
love them. They usually contain is difficult to make porridge oats
a great mix of vegetables, whole unhealthy.
grains like quinoa or freeka, protein
from eggs or meat and healthy fats KEEP IT SIMPLE
from nuts and avocado. A mix of
A breakfast of poached eggs on
these makes the perfect start to
grain toast with avocado, roasted
the day!
tomato, spinach and mushrooms

BAKED EGGS is the perfect combo of greens,

carbs and protein (and not to
Depending on how these are made
mention super yummy!)
they can be incredibly healthy.
Keep an eye out for cheese or
OMELETTE
chorizo - the calories can add up!
STATION
I love trying new omelette
BIRCHER MUESLI combinations. An all-time favourite
Perfect for a hot summer’s day! is spinach, smoked salmon, onion
Ask for Greek yoghurt instead of and mushrooms. Make sure you go
coconut yoghurt if it’s offered for easy on the cheese!
a healthier alternative.
19
20
IT’S FKING
FRIDAY
You’ve probably noticed, but we’re unlike
other fitness gurus. We’re actually a lot like you.
We don’t want to spend our Friday evening
squatting and juicing; we want to spend it like you
do. Whether that’s spending time with family,
digging into a greasy dinner or having a
cheeky drink or two with friends.

FITNESS IS A LIFESTYLE,
BUT DONT LET IT DICTATE
YOUR LIFE
Confidence doesn’t start from the reflection in the
mirror; it starts from the right attitude. There’s no
point hiding under all those layers, you’ve worked
hard for it – so flaunt it!

From our experience, overtraining can usually lead

to burning yourself out. We like to base everything
around consistency – build a healthy lifestyle that
you can maintain and live life to the max.

Don’t feel guilty for taking a night off. You’ve fking

earned it! Remember: it takes more than one salad
to make you fit, and it’ll take a lot more than a few
drinks to sabotage your progress!

Plus, looking forward to that night out will make

each workout more meaningful and motivate you
to go that extra mile.

Cheers to Friday afternoons, good food and great

company - because we understand that there is a
life beyond working out!
21
 Get it done first thing in the morning and that’s one less thing to

worry about after a 40-hour week! Plus, you don’t want to get

FOMO when your friends are having Friday afternoon drinks, do

you?

‘BUT I CAN ONLY TRAIN IN THE AFTERNOON!’

No worries! We’ve put together a FitazFk Quickie to give you

the metabolic blast you need in preparation for the bound-to-

happen weekend naughties!

Why is it effective? High intensity interval training enhances

your metabolism, helping your body deal with your weekend

misbehaviour! This quickie will have a massive cardiovascular

effect on your energy system – maximizing initial energy

expenditure during the session and well after it, while weight

bearing will tone your body.

In a nutshell: you’ll burn a fk load of calories during your

exercise and continue burning them while you’re hitting the

town or watching Netflix and chill!

Reps:
Tip! 20 (beginner)
P.S. Have we mentioned HIIT is a great way to release endorphins? 25 (intermediate)
Do this 9-minute HIIT and you’ll be setting yourself up for an 30 (advanced)
awesome weekend. REST 1 MIN
REPEAT X 3

JUMP SQUATS COMMANDOS (L,R = 1 rep) MOUNTAIN CLIMBERS (L, R = 1 rep)

22
 Whether you’re a go-getter who plans

a jam-packed Saturday of errands and

catch-ups, or the type who likes to

recharge and lay low, there’s no better

way to start your Saturday than by

breaking a fking sweat! Rise and grind!

Weekends are a great opportunity to

break away from your usual workout

routine and surprise your body with

something different! Choose a workout

that feels more like leisure and less like

a task. Need some inspiration? Here are

our no-fail weekend workouts:

BOXING SWIMMING
A boxing session can easily burn up to 500 calories, Swimming is a great weekend workout as it keeps your

making it one of the best fat burning workouts! Boxing heart rate up with less impact on your body. Not to

is also our favourite stress reliever, taking away any mention the muscle-tone you’ll build while squeezing in

tension built up in a busy, stressful week (Rocky, some Vitamin D time!

anyone?). If you need more of a reason to start doing

this killer exercise, just think - it’ll give you the toned YOGA
arms and core you’ve been dreaming of in no time! What better way to start your weekend than getting

your blood flowing while clearing your mind? Yoga is

GO FOR A HIKE perfect for breaking away from the day-to-day business

Research a hiking trail in your city and drag your of our lives and restarting a brand new week.

friends along. They’ll hate you for the early morning

wake-up but trust us; they’ll thank you later! There’s CROSSFIT
nothing more refreshing than working out in a natural This is one of our all-time faves! Crossfit is amazing for

environment for a change. blasting calories in a short amount of time, increasing

joint mobility and cardiovascular condition. Plus, it’s a

great way to meet new people!

23
SUNDAY
GIVE IT A REST!

An on the 7th day - you deserve a fking rest!

After a full week of work, sweat and play, we think
you have earned yourself a treat. Some of you may
think of this day as the evil of all evils, but here at
FITAZFK we say embrace the rest day. Skipping
your workout on Sunday will help your body repair
worked muscles so you get the most out of training.
Plus, giving yourself a break will get you that much
more energized for the week ahead!
24
MISSED A MID WEEK
WORKOUT?
IF YOU’RE ONE TO MAKE UP FOR MISSED MID-WEEK WORKOUTS ON
THE WEEKEND, TRY THIS FULL BODY WORKOUT CIRCUIT.

SQUAT PRESS KETTLE BELL SWING WEIGHTED WALKING LUNGE

HALF BURPEES SUMO SQUAT UPRIGHT-ROW UPRIGHT-ROW

Perform each exercise for 1 minute for the below reps, resting for the remainder of the minute.
10 (beginner), 14 (intermediate), 18 (advanced)
25
 A SUNDAY
WELL SPENT
BRINGS A WEEK OF
CONTENT!
MAKING SUNDAY PLANS?
HEAD TO YOUR LOCAL FARMERS’ MARKETS!

WHY, YOU MAY ASK?

+ Your $$ will support local farmers + Farmers’ markets are cheaper than
rather than large corporations your supermarket, especially if you buy
in bulk.
+ Fresh fruit and vegetables from
your local farmers’ markets haven’t + You’ll always find new, exciting and
had to travel as far before they hit the wonderful varieties at the markets. Try
supermarket shelves. In fact, some something new next time you go!
market stalls can even tell you when
the produce was picked, meaning + Mother Earth will thank you. Less food
you’re getting the freshest there is! miles = less pollution.

+ Farmers’ markets will only stock fruit + It’s the perfect place for a morning
and vegetable varieties that are in catch-up hitting two birds with one
season. Our ancestors ate seasonally, stone!
so why shouldn’t we! Besides, who
wants to eat fruit and vegetables
shipped from the other side of the
world?

26
PLAN TO
SUCCEED!
HERE ARE OUR TOP TIPS FOR BEGINNER FOOD
PREPPERS:

ONE PLAN
Write down your meals and snacks for the week.
If you don’t want to overwhelm yourself, start
by doing two mini meal preps a week – one on
Wednesday and one on Sunday!

TWO SHOP
Buy all the ingredients you need for your meals
and snacks, but don’t be tempted by naughty
foods you don’t need! Zip lock bags and plastic
containers are also a must. BPA free are your best
option.

THREE PREP
Cut up all your vegetables, fruit and meats and
portion out your snacks. This way when dinner
time comes around there will be no temptation to
go back for seconds!

FOUR COOK
Cooking a bulk portion of whole grains or
sweet potato is the easiest, quickest way to get
prepared for a healthy week. Be sure to add
flavour to your meats - experimenting with spices
and herbs will ensure you don’t get sick of the
same grilled chicken and cave in for something
naughty! Most importantly do what works best PLANNING YOUR MEALS AHEAD IS THE
EASIEST WAY TO KEEP TRACK OF YOUR
for you! No two bodies are the same, so do some
NUTRITION DURING THE MAYHEM AND
experimenting until you find your groove. STRESS OF THE WORKING WEEK.

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 OUR FAVOURITE
MEAL PREP RECIPE

MEXICAN BAKED POTATOES

EASY & DELICIOUS
500G LEAN BEEF MINCE
(turkey mince also works well)
1 ONION DICED
MEXICAN SPICE MIX
(amount based on taste preference)
1 CAPSICUM DICED
400G TINNED TOMATOES
3-4 SMALL SWEET POTATOES
DICED CUCUMBER
DICED TOMATO
CORIANDER
AVOCADO

1. Preheat oven to 190 degrees Celsius. Wrap leave to cool slightly. Place into heatproof plastic

sweet potatoes in aluminium and place on baking containers and top with Mexican mince.

tray in oven. Cook for 40-50 minutes until tender

and cooked through. 5. Combine the diced tomatoes, coriander and

cucumber in a separate container. Divide among

2. Heat a fry pan to medium-high and add a smaller containers with the avocado.

dash of oil. Add mince and cook for 3-4 minutes,

breaking up lumps with the back of a spoon. 6. Place all containers in the refrigerator and store

for up to 5 days. When serving, heat the mince

3. Add diced onion and capsicum. Sauté for 2 and sweet potato in the microwave until warm

minutes until vegetables are tender. Add spice mix throughout, then add the salad mix.

and tomatoes and simmer for 5 – 10 minutes.

4. Remove sweet potatoes from the oven and

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