FitazFK - FitazFK in 8 Weeks.pdf
1
DISCLAIMER:
The FitazFK in 8 Weeks is a product of FITAZ HEALTH Pty Ltd. The FITAZ HEALTH Pty Ltd is not liable for any loss or injury (directly or
content of this guide is written with the assistance of an Australian indirectly) resulting from any action taken, or reliance made by you on
Associate Nutritionist. These guidelines are not formulated to suit any of the information or material contained within this guide.
any nutrient deficiencies, allergies or any other food-related health If you use, or otherwise rely on, any of the information within this
problems and/or pregnancy. If you are an individual with such guide, you are responsible for ensuring (by independent certification),
problems, you should consult a qualified medical specialist or a similar its currency, accuracy, completeness, reliability, suitability, safety
qualified health professional. and relevance to your own personal and individual circumstances.
The nutritional guidelines and exercise programs contained herein are We strongly recommend that you obtain appropriate professional
designed for general health only and are not a substitute for a qualified health and training advice from a qualified medical specialist both
professional health diagnosis or treatment. This guide is not intended as before and during your participation in these nutritional guidelines
medical advice and therefore cannot be used to diagnose, treat, cure or and exercise programs. Any participant in this guide does
prevent any medical condition. These nutritional guidelines and exercise so at their own risk.
programs do not consider any person’s pre-existing or unknown
health conditions, specific objectives, situations or requirements. Copyright, and all other Intellectual Property Right in materials
contained within this guide, are owned by FITAZ HEALTH Pty Ltd.
This guide makes reference to a “Ketosis based diet”. This diet is not No Intellectual Property Rights or other rights within this guide are
suitable for some users (including, without limitation, users who are transferred to any person who acquires or uses this product.
pregnant or breastfeeding and users with pre-existing heart and kidney
conditions). This diet is not suitable for long-term use and may result Except as permitted under the Copyright Act 1968 (Cth), or any
in some nutrient deficiencies. We strongly recommend that you seek other applicable law in your location, you must not adapt, reproduce,
advice from a qualified medical specialist both before and during this publish or distribute copies of any material contained within this guide
diet. Please note that this diet may not be suitable for those who are (including, but not limited to text, logos, graphics, photographs,
exercising at a high level or those wishing to gain muscle mass. trade marks or images) in any form (including by e-mail or
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FITAZ HEALTH Pty Ltd makes no guarantees or representations, express
or implied, as to the currency, accuracy, completeness, reliability or Use of and reliance upon the guide, and use of the FitazFK website
suitability of the information contained or referenced. The information is generally, is subject to the FitazFK Terms of Service, the FitazFK
subject to professional differences of opinion; human error in preparing Refund Policy and the FitazFK Website Privacy Policy.
this information; and unique differences in an individual’s situations.
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CONTENTS
5 FITAZFK TEAM
6 THE 411
14 CALENDAR
16 THE FOOD
26 THE FK METHOD
29 RECOVERY
32 SETTING UP
40 PHASE ONE
50 PHASE TWO
61 PHASE THREE
73 APPENDIX
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WHAT WOULD
YOU ATTEMPT
TO DO IF YOU
KNEW YOU COULD
NOT FAIL? 4
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 fit. Hell, we even cut
FITAZFK TEAM
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
MEET DIETICIAN
AARON GEORGIO MARIKA
With over fifteen years of experience in running Georgio has been involved in the fitness Professionally, Marika is an accredited practising
a successful training and corporate health industry from a young age, as both an athlete dietician, nutritionist, sports dietician, and fitness
business, Aaron is a big advocate of the mantra and a trainer. As a successful track athlete and instructor. Personally, she is the dictionary
‘Practise what you preach’ (and has the body to footballer, Georgio represented Queensland definition of a foodie! She attributes her success
prove it). Regarded as a leader within the health on a national level before embarking on a to her love of good food and overcoming her
industry, Aaron was honoured with the task of professional football career in Greece. In 2006, own food intolerances. Today, Marika shares her
co-authoring ‘Switched on Health Professionals he completed his Personal Training qualification keen insights on the ways you can maintain a
Vol. 1’ and extensively helped other instructors and since then continues to hone his skills within balanced, healthy lifestyle by being mindful of the
shape their own Personal Training empires. the fitness industry, through educational and food you eat. Her mission? To make the world a
Aaron has worked as a professional footballer practical experiences. As a result, he has become fitter, healthier and tastier place!
as well as competed nationally at a professional one of Brisbane’s most sought after personal
boxing level. Aaron’s experiences have shaped trainers. Through his training experiences as a
the way he trains and maintains his fitness levels professional athlete, Georgio believes that the
and he strives to pass this knowledge and pas- only three things you need to achieve your fitness
sion onto others through the FitazFK goals are motivation, planning and commitment.
training method. 5
TIME TO GET FITAZFK
‘WHY AM I FKING
DOING THIS?’
ARE YOU SERIOUS? PUT IT IN WRITING!
Why are you fking doing this?
LET’S PUT PEN TO PAPER:
Writing your reasons for getting f-i-t will make you I want to get FitazFK because…
more likely to stick to it. And it’s something you
can return to when you can’t feel your legs and are ONE
trying to remember why you signed up for this in
the first fking place. The reasons you put down can TWO
be anything from changing your lifestyle habits to
getting a booty like Beyoncé. Either way, remember
THREE
that you’re doing this for you!
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THE 411
ON THE GUIDE
As you flip through these pages, you’ll find all the
essential tools you need to keep you motivated and
focused during your FitazFK journey.
FYI - be sure to print out the pages marked with a
icon in the top right hand corner. You’ll need
these tools to stay on track.
The guide is broken up into three key phases:
Cleanse, Conditioning and Re-establishment.
Each phase includes a training schedule and a
nutritional breakdown specifically tailored around
each day’s workouts. This will let you easily track your
progress for the next month and make sure you’re
taking in as much energy as you need to perform your
best on a daily basis. So no fking excuses!
PHASE ONE
CLEANSE
2 WEEKS
PHASE TWO
CONDITIONING
4 WEEKS
PHASE THREE
RE-ESTABLISHMENT
2 WEEKS 7
PHASE 1 CLEANSE
The aim of Phase 1 is to flush out all the nasty toxins from your system and simultaneously begin to
prepare your body for the challenging exercises to come. Cleanses enhance your body’s natural ability
to clean out your liver and kidneys. When your liver and kidneys are functioning properly, they will burn
fat more effectively. We warn you though, these first two weeks might be a struggle as some of your
favourite foods are OFF LIMITS. #saycheese.
You will spend the majority of the 8 weeks in Phase 2 aka
Conditioning. Quick reminder: conditioning is basically the
process of getting your body used to doing exercises.
PHASE 2
But conditioning your body to burn fat involves more than just the right kind of training
schedule. Your food choices matter too because that’s what will give you the energy to
do those 5000 squats. (Just kidding, it’s more like 500). That’s the reason we have paired
each day’s training schedule with a corresponding food guide. Yes, there’s a method to our
madness. We want to make sure you’re getting the right balance of energy and nutrients
CONDITIONING
to keep up. As each day passes, you will notice that your sessions will become harder and
your energy intake will increase. It’s all part of our master plan, because it is during this
phase that you will start to see your best results.
PHASE 3
You’re almost there! This two-week phase combines intense training with a
balanced, maintainable nutrition plan. The goal here is to ease you back into
everyday life, but with the added bonus of a hot new bod. For maximum results,
RE-ESTABLISHMENT you’ll have to enter each training session with 100% dedication - it’s only 28
minutes, babe! And because we believe in a balanced life, we now give you
some freedom when it comes to your food choices #hellocheese. Just be sure
to keep your goals at the forefront of your mind so you don’t get off track.
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WHEN DO I START?
RIGHT FKING NOW!
There’s no better time than the present to make a change and up your fitness game.
This guide is for you to build on the fundamentals of Fitaz in 28 Days.
Tick off those daily goals one at a time until you’ve reached the finish line.
We’ll be holding your hand every step of the way.
The road to success is paved with good intentions.
And to help you get there a little quicker, we’ve got a trick or two up our sleeves:
ONE TWO CONSTANTLY RE-VISIT YOUR ‘WHY’
START FRESH It’s easy to forget why you even started the damn thing (especially when everything
hurts). That’s why it’s super important to give yourself daily reminders of where you
Indulged in way too much wine, stayed far
want to be and how you’re going to get there #dedicationiskey. Doing things like
too long at the office, or your cat keeps
setting reminders on your phone or keeping motivational sticky notes on your work
sitting on your head at 4 a.m? Whatever the
computer will keep you focused on your goal.
reason, it’s guaranteed that at some point in
your fitness journey, you will have setbacks.
Don’t give up. Instead, lay out your gym THREE TAKE IT ONE DAY AT A TIME
gear next to your bed the night before and
Rome wasn’t built in a day (and neither was Queen B). Focus on each day
prepare a healthy breakfast in the fridge.
as it comes rather than looking too far ahead - and freaking yourself out!
This way when you wake up in the morning,
Smash out your daily goals, be patient and you’ll be a real winner.
you can’t help but have fitness on the brain.
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#TEAMFITAZFK
Sorry to sound like the opposite of your mother, but you’re not a unique snowflake.
And that’s a good thing! Because when it comes to fitness, you’re going to need to
surround yourself with people who are going through the same experiences as you are.
Sharing your journey on Instagram with the FitazFK fambam will keep you motivated
AF. In fact, you’ll also be inspiring others to squat like it’s hot all around the world!
Camera shy? Try creating a separate Insta account so that you don’t show
your progress to anyone other than #TEAMFITAZFK!
JOIN THE COMMUNITY TODAY
BY USING THE HASHTAG #TEAMFITAZFK
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@SABOSKIRT
@KRISTINAMENDONCA @LANIPRATTHEDGER
@GEORGIESTEVENSON @KELSRFLOYD
THE FAMILY
MEET SOME OF
@OLIVECOOKE
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@BIANCAELLABOOTH @STACEYLAUREN
THE BEST
PROJECT
YOU CAN
WORK ON
IS YOU!
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PROGRESS NOT PERFECTION
SELFIE HOW-TO
Tracking your progress with a photo is one of the
most motivating ways to see the kind of results scales
won’t show you. And let’s face it - we’re all suckers for
before and after shots! As you make your way through
the FitazFK guide, your body composition will change
dramatically. You’ll notice things like a loss in body
fat percentage and an increase in muscle tone.
And since muscle weighs more than fat, the number
you see on the scales won’t tell the full story. Photos
will.
ONE WEAR THE SAME OUTFIT IN BOTH SHOTS TO GET A
CLEARER IMAGE OF YOUR PROGRESS
Remember you’re striving for TWO TAKE YOUR PHOTO IN NATURAL LIGHT
progress here, not perfection!
The feeling of satisfaction you’ll get when
comparing photos will prove that
consistency pays off.
THREE TAKE BOTH FRONT & SIDE PHOTOS
WEIGH IN: MEASUREMENTS
ONE TWO WAIST
Weigh in first thing in Keep your weigh in When measuring your waist,
the morning (before time consistent. It is make sure the tape is aligned
breakfast). This will vital to check your with your belly button and keep
give you an accurate weight at the same the tape as straight as possible
indication of your true time every day. around your back.
weight.
HIPS
GIRL TALK! To measure your hips, place
Warning: Do not step on the scales before or after that time the measuring tape around the
of the month! But if you do, don’t be disheartened by the widest part of your bum. Once
number. If you’re staying on track, exercising and sleeping again, ensure the measuring
well, then chances are you’re retaining water weight. This will tape is straight.
be gone before you know it (or in 5 to 6 days to be precise).
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FK FAD DIETS!
CREATE A HEALTHY
LIFESTYLE &
EAT THAT BURGER
EVERY NOW
AND THEN
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OUR SECOND FAVOURITE F WORD - FOOD!
IT’S ALL ABOUT TIMING There are two simple rules to the FitazFK Food Club.
If you’re unsure of what real, wholesome, nutritious Rule 1: 90% of the food you eat
food looks like, ask one question: What’s its lifespan? should be real, wholesome and nutritious.
With a few exceptions, anything that lasts longer than Rule 2: Stay the fk away from
your next due haircut is probably a big no-no. counting calories!
These foods are likely stripped of nutrients and highly
processed. Stay away because they will sabotage your To give yourself the best chance of success, it’s best to
efforts in the gym and compromise your health. create a positive relationship with exercise and nutrition.
Think of them as your new #BFFS. This guide is packed
FARMER KNOWS BEST with recipes and exercises that will have you loving every
Where possible choose organic, locally sourced foods –
fking second of getting fit! Plus, we weren’t joking before -
shop from farmers markets, not from the supermarket!
you can totally have the occasional burger!
SUGAR #THEENEMY See, the old equation of calories-in versus calories-out
Think of sugar as the cause of those dimply things on your
doesn’t work. There are so many more factors that can
thighs that you’ve been fighting to get rid off (aka cellulite).
influence your results, like hormonal imbalances, food
And the fight against sugar is no joke, folks! Sugar isn’t just
quality and metabolic effects.
found in packets labelled SUGAR. It’s hidden in foods you
wouldn’t even think of, like b-r-e-a-d. In the list on the next
Instead of counting calories, we encourage mindful eating.
page you’ll find all the aliases for “sugar”. The diagram
Be curious about where your food is coming from and
explains GI levels and how eating sugar and high GI foods
focus on what your body gains from it.
affect your body.
NATURAL IS BEST RELEASE ENERGY QUICKLY
Choose foods that are closest to their natural form - FEEL HUNGRY SOONER
whole fruits, vegetables, meats, poultry, seafood, legumes,
EAT MORE!
dairy, nuts and seeds.
LEARN TO READ YOUR INGREDIENTS! HIGH G.I DIAGRAM
If you can’t pronounce it, chances are you probably
shouldn’t be eating it. Also, if sugar is one of the first
NON FAT BURNING ZONES
ingredients on the list of contents, then it’s best to avoid
popping it in your shopping basket!
CODE WORDS FOR SUGAR
BLOOD SUGAR
Brown-rice syrup, Corn sweetener, Corn syrup, or
corn syrup solids, Cane Juice, Dehydrated cane
juice, Dextrin, Dextrose, Fructose, Fruit juice
concentrate, Glucose, High-fructose corn syrup,
Honey, Invert sugar, Maltodextrin, Malt syrup, Maltose,
Mannitol, Maple syrup, Molasses, Raw sugar, Rice
HUNGRY/SLEEPY ZONES
Syrup, Saccharose, Sorbitol, Sorghum or sorghum
syrup, Sucrose Syrup, Treacle, Turbinado Sugar, Xylose
TIME 15
PROCESSED VS
INSERT IMAGE SHUTTERSTOCK WHOLEFOODS
WHAT ARE WHOLEFOODS? WHAT ARE PROCESSED FOODS?
Wholefoods are foods that have gone through minimal The term “processed foods” refers to any food that has
processing and they are miracle workers for your system. Your been deliberately altered before it’s available for us to buy
body breaks down wholefoods muuuch easier than processed and eat. It can be as simple as freezing or drying food to
foods because they’ve got a low GI. Foods low in GI release preserve nutrients and freshness, or as complex as adding
energy at a slower rate, making you feel fuller for longer. cheap fats and vegetable oils. Since these are often
hydrogenated, turning them into trans fats, they are to be
WHOLEFOODS INCLUDE: avoided at all costs.
• Fresh fruits and vegetables
• Raw nuts
• Dried legumes PROCESSED FOODS INCLUDE:
• Farm-fresh eggs
• Dried fruits
• Unrefined grains
• Margarine
(Whole wheat bread and pasta,
• Bacon
steel-cut oatmeal, quinoa and brown rice)
• Ketchup
• Frozen fruits and vegetables
• Flavoured nuts and microwaved popcorn
• Meats (Think wild over pastured, pastured over grain-fed)
Oils (Your best options are nut oils,
seed oils and avocado oil)
• Dairy (Hormone-free)
It’s important to remember that your nutritional intake should be
mainly made up of whole foods (aka, the really good stuff).
TRY TO AVOID HAVE THESE INSTEAD!
Here are some smart swaps to keep you on the right track:
Processed breakfast cereals Rolled or steel-cut oats
Fruit juice Fresh fruit
Flavoured yoghurt Natural Greek yoghurt
White bread Wholegrain / rye bread
White rice Brown rice
Salad dressings Extra virgin olive oil & lemon juice
Potato crisps Roasted chickpeas or air popped corn
Muesli bars Nut and seed mix
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PROTEINS
If it was good enough for the Flintstones, it’s good enough
for you. Protein is essential for muscle development and
connective tissue. But more importantly, protein provides
fundamental roles in enzyme and hormone control. Proteins
are made of smaller units called amino acids, eight of which
are referred to as essential to our bodily function. How come?
Well, while they’re crucial to making our bodies function, we
can’t actually make them ourselves. This means we have to
get them through our diet. Think foods that are rich sources
of protein like eggs, chicken, beef, lamb, fish, dairy, soy,
legumes and nuts.
FATS
Before you freak out and think we’ve been abducted by some
fat-loving aliens, hear us out. Fats provide a useful energy
source to keep you going throughout the day. But, there
are good fats and bad fats. Let’s start with the good - the
unsaturated fats. These guys have been found to reduce the
risk of heart disease and help lower cholesterol. Good fats are
high in omega-3 fatty acids, found in oily fish and flax seeds,
as well as monounsaturated fats found in nuts, avocado and
olives. Now the bad guys. There are two types of fat that should
be eaten sparingly: saturated and trans fatty acids. Bad Boys
what you gonna do? Glad you asked. Saturated and trans fats
raise cholesterol levels, clog arteries and increase the risk of
heart disease. So it’s best to avoid them as much as you can!
CARBS
Repeat after us: Carbs are not the enemy. In your quest to
“be less fat” keep in mind that carbohydrates are actually one of
the most essential foods aiding healthy bodily functions, including
weight loss!
Carbohydrates provide an important source of fuel for your body,
especially when you’re working out on the daily. Our brains
need them to function and our muscles need them for energy.
Spending too much time in a carb depleted state can leave you
feeling drained and lethargic #aintnobodygottimeforthat!
So while they generally have a bad reputation, plenty of carbs are
good for you. Carbs with a low glycemic index (GI) are digested
more slowly, which means there’s less of a spike in blood sugars,
and energy is released more slowly and more steadily. Most
importantly, carbs are essential for ensuring you have enough
energy to work up a sweat and absorb protein. That’s right,
protein without carbs is pointless. Some examples of “good”
carbs include fresh fruit, whole grains, low fat dairy products, 17
legumes and lentils.
LET’S MAKE IT EASIER
To help you recognise them better,
here are five of our favourite sources of carbs:
CARBS HOW THEY HELP
CARB PHOTO SHUTTERSTOCK
Rolled oats Assist digestion
Brown rice Promote fullness
Sweet potato Assist with weight loss
Quinoa Great for your heart
Legumes Improve mood & brain function
All carbs are not created equal. The glycemic index
ranks carbohydrates according to their effect on
blood sugar levels. High levels of GI can be toxic to
your body, causing kidney failure, and heart disease
in worst cases. The lower the GI of the carbohydrate,
the more slowly it releases energy at a steady pace,
which can keep you fuller for longer.
FIBRE
Fibre can be our best friend when we’re ahem constipated
ahem. But did you know that dietary fibre is the indigestible
component of carbohydrates? What the fk does that mean
and why should you care? It means that dietary fibre
doesn’t actually provide a source of energy. Rather, it
helps keep you pooping regularly (Someone had to say it).
It also helps to reduce the risk of cardiovascular disease
and bowel cancer, as it keeps your digestion on track.
Foods such as whole grains, the outer skins of fruit and
vegetables, nuts and seeds, lentils and legumes are all rich
in fibre.
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If you want to give yourself the best chance to
succeed in your fitness journey, you need to
improve your metabolic rate and consume more
nutritious calories. By eating controlled, nutritious
meals at planned intervals during the day, you’ll
curb cravings and resist temptation from the 3
WHY
p.m. sugar-monster (Yup, we call him that).
Smaller meals promote healthy insulin levels
and trick your brain into thinking your tummy is
being fed all day long. Contrary to what fad diets
espouse, we believe there’s nothing wrong with SHOULD WE
EAT FIVE
munching on good wholesome food throughout
the day - and by wholesome food we don’t mean
a cheeseburger from McDonald’s!
Although, about that cheeseburger. You have
every right to have that fking cheeseburger every
MEALS A DAY?
so often. Why? Check it. Studies have shown BECAUSE WE FKING SAID SO!
that a spike in your caloric intake every now and
then can actually encourage your body to burn
calories more rapidly, instead of comfortably
adjusting to a lower calorie lifestyle. A routine
cheat meal can help avoid or overcome a weight
loss plateau. BUT (of course there’s a but!) this
is not a green light to go on a fast food binge! A
SOME OF OUR PREFERRED CHEAT MEALS
cheat meal should not become a cheat day - ‘cos
then you’ll ruin all the fun.
• PAD THAI
On the subject of cheat days, you’ll notice that • HEALTHY BURGERS
we don’t allocate a specific “cheat meal day”. (AKA, WHOLEGRAIN BREAD)
Instead, we think you should decide that for
yourself. If your bestie is having their birthday • HEALTHY PIZZA ON PITA / MOUNTAIN BREAD
dinner on a Thursday night, we wouldn’t want you
to miss out on caaake just because your cheat • GELATO OR SORBET
meal day is Sunday. Have your cake, and eat it (MANGO IS OUR FAVE!)
too - and pick a day that suits you.
• NACHOS WITH WHOLE GRAIN CHIPS
Hot tip for cheat meals: Is it burgers you crave?
• DOUGHNUT, GLUTEN AND SUGAR FREE
Pancakes? Cheesy pizza? Pick a cheat meal that
(YES, THEY EXIST!)
tantalises your tastebuds. Don’t just eat any ol’
fatty food just because you’re allowed to. Make it
• PROTEIN PANCAKES
worth every bite!
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THE IMPORTANCE OF
FOOD JOURNALLING
Writing your crush’s name X amount of times in your diary was fun in high
school. Think of your food journal as a grown-up’s version of that - with your
crush being healthy food! Studies have shown that keeping a journal of
everything you eat (yes, even that cheeky chocolate bar) is the best way to
hold yourself accountable for what goes in your mouth. Between working,
studying, exercising, having some form of a social life and everything in
between, it’s easy to forget about that flat white you had in the morning. So,
print the food journal on the following page for every week of your FitazFK
journey and you’ll leave very little room for error!
MARIKA’S GUIDE TO KEEPING A FOOD DIARY
To have a food journal, or not have a food journal? That is the question.
For most people, keeping track of the foods they eat is a great way of
understanding when they eat and how much they eat. Many people aren’t
aware of how much food they consume until they see it in writing. Keeping
a food journal can also help when you’re making decisions around food; the
thought of writing down a whole bar of chocolate may actually stop you from
doing the deed. If a food journal is your new best friend, make sure you’re
honest and write down everything you eat - good or bad!
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Hey, we didn’t come up with it –
but we sure live by it. Whether you’re busy
with work, family, friends, or cat – healthy
FAILING TO PREPARE
eating is often the first thing to suffer when
crunched for time. That’s why preparing
your meals in advance is more important
IS PREPARING TO FAIL
than you think. It is essential, as you work
through this guide, especially in Phase 1, to
keep all the suggested foods close by. This
will help you avoid making bad decisions.
Not familiar with the food-prepping life?
MEAL PREP101 Here are some tips to ease you in:
ONE TWO
PLAN SHOP
Plan by writing down your meals Rule number 1: never shop on an empty
and snacks for the week. If this gets stomach. If you’re hungry, you are much Food Prep Image Shutterstock
overwhelming, start small. Write down more likely to buy more than you need.
your meal preps twice a week, once on Take your shopping list with you and
Wednesday to cover Thursday, Friday, stick to it. Remember - you only have to
Saturday and Sunday. And once on say “no” once at the supermarket rather
Sunday to cover Monday, Tuesday and than 100 times at the cupboard! Oh, and
Wednesday. Our trusty go-to meals? The be sure to add zip lock bags and plastic
Sweet Potato Frittata, Turkey Burrito Bowl containers to the list, too.
and Fish Tacos from our What the Fk
Should I Eat Cook Book. These meals
will make your food prep days a breeze.
THREE FOUR
PREP COOK
Chop up all your fruit, veggies and meats Cooking a batch of veggies in the oven is
and pop them in air-lock containers so the quickest and easiest way to prepare
your meals are ready to go! Be sure to for a healthy week. Also remember
portion the sizes so you’re not tempted to that salads are your BFFs - chop up
go back for seconds. everything in advance and keep it in the
fridge. Be sure to add some delicious
herbs and spices to your protein for extra
flavour (i.e this is your time to shine in the
kitchen!). Mix up the flavours week by
week so you don’t get sick of the same
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grilled chicken.
FORGOT YOUR FRESH JUICE
from your local café!
LUNCH?!
Look for something full
of veggies with a dash of
fruit to satisfy your sweet
tooth.
You’ve prepped your meals for the week like a
good girl scout (even missed the next episode
on Netflix to do so) and now you’re at the office. SALAD
It’s lunch time and you realise that you forgot
You CAN make friends with salad!
your sweet potato frittata at home.
Look for something with protein
SHOCK! HORROR! Not really. Sure, you could
(salmon, tuna, turkey or
let this one setback deter you and send you
grilled chicken) and a fresh lemon,
straight into the path of the nearest taco truck,
oil or vinegar-based dressing.
or you could simply choose one of our favourite
Steer clear of Caesar salads
healthy options that are out there:
with fatty dressings and croutons!
SUPERMARKET
Make a trip to the closest
supermarket! Grab a can
of tuna, some leafy greens,
lemon, oil, and salt and pepper
for taste and voilà – lunch is
served in no time!
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WATER INTAKE
CAN HELP BODY FAT LOSS
Water, water everywhere. In fact, H2O makes up about
60% of your body weight, making it like the most necessary
thing ever to your body’s running system. Failing to keep
sufficiently hydrated takes a massive toll on your body and
can lead to dehydration. In fact, even mild dehydration can
drain your energy levels, stopping you from performing
your best in and out of the gym.
Dehydration frequently causes fatigue and loss in
concentration. And do you know what that means? You’ll be
reaching for the naughty-cupboard in no time. Sometimes
when your body is “craving” sugar, it’s actually craving
water – so don’t mix it up! Staying hydrated will also help
you feel fuller between meals.
If you find it hard to keep on top of your H2O, try these handy tricks:
WHAT WATER DOES TO YOU:
• WHAT’S YOUR FLAVOUR?
- Helps maintain glowing skin and shiny hair If plain old water is just too boring for you, mix it up by adding
- Assists in supporting a healthy digestive system frozen berries, mint and lemon to your water bottle.
- Reduces those hunger pangs It looks damn pretty, too!
- Increases energy to keep you going throughout the day
- Increases your metabolism to speed • STICK TOGETHER
Keep your water bottle glued to your hip,
up the fat-burning process
as your phone is to your hand, and you’ll never
forget to take a sip again!
We lose water every day through breathing, perspiration,
urine and bowel movements, so replenishing your body’s
• EAT YOUR WATER
water supply is an absolute must!
We don’t mean that literally either. Cheat your water intake a
little by staying hydrated with water-rich foods like cucumber,
How much water should I be drinking? watermelon, celery or even soups.
The recommended intake for women is roughly nine cups or
2.2 litres a day. If you drink a glass an hour – think how much Want to mix it up? Here are some other drink alternatives:
water that is! But don’t be too concerned with numbers, just • Still and sparkling water
be sure you’re consuming enough water to maintain yourself • Herbal teas
throughout the day. • 100% fresh juice (drink these sparingly)
23
I’M GOING TO
MAKE YOU
SO FKING PROUD
-NOTE TO SELF
24
THE FK METHOD
WE BUILT THIS FOR YOU
You’ve endured the aches, pains and hunger pangs of
Fitaz in 28 Days and committed to a healthy, balanced
lifestyle - (applause all round). Each day you’re getting
stronger and fitter while ticking off those daily goals.
But now it’s time to step it up a notch! This time we’ve
produced a bigger and better guide to take your fitness
to a whole new level. Be prepared, a tighter ass is coming.
OUR TOP TIPS FOR STAYING MOTIVATED
Rise to the occasion, literally. If you work out first thing
in the morning you’re less likely to use your long day at
work as an excuse.
Bribes aren’t just for kids. Whatever it is that will motivate
you to sweat it out for 28 minutes, use that as your
motivation! Tell yourself you can’t watch that Game
of Thrones episode or have that espresso martini this
weekend if you don’t put in the work first.
Buying a new dress is always motivation to hit the town.
Likewise, investing in a killer gym outfit will get you to
the gym quick-smart! And you don’t have to wait until
Saturday night to upload a selfie either!
Two’s company! Get one of your besties on board and
you’ll be keeping each other accountable the whole way
through! Otherwise, your furry friend can literally be a
man’s best friend (and the best walking companion).
Keep a fresh playlist! We know from experience that an
out of date playlist is the easiest way to lose your oomph.
THE TRAINING
Luckily we’ve done the hard work for you!
It all comes down to one thing: how bad do you want it? Follow FitazFK on Spotify and sourcing workout tunes will
Making health and fitness a way of life needs motivation and be the least of your worries!
determination (trust us, we know!). We’re not here to lecture
you about it or sound like your mother, but rather teach We’ve given you a calendar on page 34 – use it!
you how to combat laziness and stay focused. After all, This is just as important as your food journal for keeping
we all just want to Netflix and chill at the end of the day. yourself accountable and on top of your training.
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COFFEE RUN IMAGE? - SHUTTERSTOCK
DON’T LET YOUR 9 TO 5 NUTRITION AND FASTED CARDIO - L.S.D
GET IN THE WAY! PERFORMANCE Let’s say we played it safe on your toosh
during Fitaz in 28 Days. This time we’ve
Working 9 to 5 is a great way to make Why is it so important to stick to your
added a challenge to the cardio element
a living! But having your butt glued to allocated meals on Every Minute On the
of your exercises! Why? Because we’re
your work desk for eight hours can get Minute (E.M.O.M) and High Intensity
here to kick that butt into shape even
you feeling a little “ugh”. Our top tips for Training (H.I.T) training days?
more than the first time.
keeping active at work will kick that lazy Staying on track with the food and
streak in the bum quick smart! training, especially throughout your 8
Performing low intensity cardio in a fasted
week guide, will ensure you’re performing
state is the best way to burn stubborn
• Take the stairs! at your best and getting the most out of
fat (as your body turns to stored fat as a
Your boot-ay will thank you! your sessions. We’ve planned your meals
source of energy rather than the current
to match up with your training sessions.
glucose stored in your system). Plus, it’s a
• Be the coffee girl! By having both lower carb and higher
perfect way to make sure you’re smashing
A quick coffee-run stroll in the sun will carb days timed around the training
out your sweat-sesh first thing in the a.m!
also do wonders for keeping you alert sessions means you will burn more fat
and energetic when you get back to your and keep that muscle tone. On H.I.T and
-