ACTIVE LIVING 3.
It was through hard-earned wisdom that I discovered the use of a daily mantra: being authentic without fear.
LORNAJANE.COM.AU
8.
ACTIVE LIVING 9.
LORNAJANE.COM.AU
10.
ACTIVE LIVING 13.
ACTIVE LIVING 15.
LORNAJANE.COM.AU
16.
ACTIVE LIVING 17.
LORNAJANE.COM.AU
20.
ACTIVE LIVING 21.
LORNAJANE.COM.AU
22.
ACTIVE LIVING 23.
♦ ♦ Place heels slightly further than shoulder width & turn your toes out to 45°. ♦ ♦ Lower into a squat, with your chest up, back straight & knees pointing to your toes. ♦ ♦ When you’ve reached the bottom of the squat (knees at 90° or just below) power up into the air, jumping nice & high. ♦ ♦ Land again into a sumo squat, without locking your knees. Repeat.
♦ ♦ Start in push-up position on your hands & toes.
♦ ♦ Stand with one foot on top of a bench (your whole foot - not just your toes). ♦ ♦ Using the power of your raised (front) leg, stand up as if walking up stairs, raising your back knee to your chest. ♦ ♦ Slowly lower using the strength of your glutes. Repeat.
♦ ♦ Using your abs & hip flexors, bring one knee towards your opposite elbow in a diagonal motion. ♦ ♦ Return to your starting position & repeat with the opposite leg. ♦ ♦ Starting slowly, turn this into a fast motion. Keep your body flat, core switched on & ensure the moving leg doesn’t touch the ground.
♦ ♦ Start in sumo squat with both hands close to your chest, holding dumbbell upright. ♦ ♦ Lower into the squat (knees at 90° or a bit lower), pointing your knees toward your toes. ♦ ♦ Raise up by pushing through the heels of your feet, keeping your knees wide & body upright.
4
Clean & Press (with dumbbells) {can add push-ups} x 10 REPS
5
Cross Mountain Climbers x 50 REPS (25 EACH SIDE)
6
STRAIGHT Leg Jackknifes with one dumbbell (or medicine ball) x 20 REPS ♦ ♦ Assume starting position by lying on your back with your legs straight & feet together. Hold dumbbell with both hands over your head. ♦ ♦ Sit up with the dumbbell held straight-armed, raise your legs at the same time. ♦ ♦ Hold one dumbbell in each hand at your side, bend your elbows & curl the dumbbells towards your chest (hammer curl). Keep your elbows close to your sides. ♦ ♦ Push the dumbbells above your head, fully extending your arms & lower the dumbbells in the reverse motion. ♦ ♦ Bend at hips & knees to place dumbbells on the ground. ♦ ♦ Stand up with correct posture. Repeat. TIP FOR ADDED PUSH-UP: Jump your feet behind your body to land in a safe push-up position (don’t let your hips sink when you land with your feet). LORNAJANE.COM.AU
24.
♦ ♦ Using your abs, sit up until the dumbbell almost touches your toes & slowly lower to starting position. ♦ ♦ Tap your heels & dumbbell on the ground. Repeat.
Tip for Beginners: Instead of straight legs, bend your knees & pull them to your chest while sitting up with the dumbbell. Don’t reach too far, the goal is to crunch to your knees, not reach out over them.
ACTIVE LIVING 25.
LORNAJANE.COM.AU
26.
ACTIVE LIVING 27.
LORNAJANE.COM.AU
28.
ACTIVE LIVING 29.
LORNAJANE.COM.AU
30.
When you detoxify your body, the results show on your skin. ♦♦
Drink hot water with lemon every morning.
♦♦
Stick to organic whenever possible.
♦♦
Start each day with a Glowing Green Smoothie.
♦♦
Exercise (but not to excess).
♦♦
♦♦
Take a magnesium oxygen supplement before bed.
Stick to whole, plant-based foods such as fruits, vegetables, whole grains, nuts and seeds.
♦♦
Eat a high plant-based diet (or all, as I do).
♦♦
♦♦
Drink a lot of water and avoid excessive caffeine.
Eat plant foods rich in omega-3 fatty acids, such as chia seeds, walnuts and green veggies.
♦♦
Eliminate refined sugars and common allergens such as wheat, soy, dairy products and peanuts.
♦♦
Minimise or eliminate animal protein. If you do eat animal protein, choose organic, naturally raised, and pastured meats like free-range organic poultry.
♦♦
Drink plenty of pure water throughout the day.
♦♦
Eat a lot of raw foods that contain their own water, like salads with lots of brightly coloured vegetables.
♦♦
Avoid caffeine and alcohol, which are dehydrating.
♦♦
Take in extra fluids when you are hot, unwell, stressed or plan to exercise.
ACTIVE LIVING 31.
♦♦
500g white fish fillets, chopped into 1 inch cubes
♦♦
1 clove garlic, minced
♦♦
Pinch of chilli flakes
2 tbsp. fresh coriander, chopped
♦♦
Juice and zest of 1 lime
♦♦
1 inch knob ginger, finely grated
♦♦
1 tbsp. roasted sesame oil
♦♦
Salt and pepper
♦♦
Leftover marinade from above
♦♦
Juice from 1 lime
♦♦
1 tbsp. tahini
♦♦
Water, if needed
♦♦
1 tsp. fish sauce (optional)
♦♦
♦♦
1 tbsp. coconut oil
♦♦
2 cups spinach
♦♦
1 cup millet
♦♦
1 cup pineapple, diced
♦♦
3 cups water or stock
♦♦
♦♦
Salt and pepper
♦♦
2 tbsp. chives, finely chopped
2 oranges, segmented (keeping the zest and leftover orange for the dressing)
♦♦
2 tbsp. fresh coriander, chopped
♦♦
1/3 cup pecans, toasted
♦♦
Juice and zest from orange scraps 2 tbsp. olive oil
♦♦
♦♦ ♦♦
1 tsp. Dijon mustard Salt and pepper
ACTIVE LIVING 33.
♦♦
1 cup macadamias
♦♦
1 cup coconut flakes
♦♦
2 cups natural yoghurt
♦♦
1 cup almonds
♦♦
1 tbsp. honey
♦♦
1 tbsp. honey
♦♦
1 tsp. vanilla extract
♦♦
1 tsp. sugar-free chai spice
♦♦
1 cup berries (if using frozen, make sure they are defrosted first)
♦♦
2 tbsp. natural yoghurt of choice
♦♦
2 cloves garlic, minced
♦♦
1 tbsp. roasted sesame oil
♦♦
1 tbsp. tamari
♦♦
1/2 tbsp. mirin
♦♦
1 red chilli, finely chopped (add chilli to your taste)
♦♦
1 lime, juiced
♦♦
1 large carrot, made into noodles using a julienne peeler
♦♦
1 zucchini, made into noodles as above
♦♦
1 capsicum, finely sliced
♦♦
2 spring onions, finely sliced
♦♦
300g prawns, peeled
♦♦
1 egg, whisked
♦♦
1 tbsp. fish sauce
♦♦
1/2 bunch coriander, to serve
♦♦
1/2 cup quinoa flakes
♦♦
6 slices fresh pineapple
♦♦
Lime wedges, to serve
♦♦
1 cup boiling water
♦♦
1 punnet blueberries
♦♦
2 tsp. honey
♦♦
2 cups natural yoghurt
♦♦
1 tsp. vanilla extract
♦♦
Handful of pecans
LORNAJANE.COM.AU
34.