SLIM DOWN WITH OUR PROVEN & SUCCESSFUL WEIGHT- LOSS CHALLENGE LOSE FAT & WIN PRIZES!!
GUIDELINE & MEAL PLAN BOOKLET
Dear Challengers, Let me take this opportunity to welcome and congratulate you on taking the first step towards a healthier lifestyle that will leave you feeling and looking great. Being a fitness trainer for many years, I have always been passionate about promoting a healthy attitude to life. In my experience I have noticed that we as a society have developed innumerable bad habits. Just one of the major habits that this program will strive to help eradicate is that of a 'quick fix' way to shed weight fast, only to pile on those kilos and many more just a few weeks later. I personally was fortunate enough to have been brought up by one of the most amazing woman on earth whose knowledge still never ceases to astonish me. My mother ensured that we had healthy, nutritious and tasty meals, daily. We were encouraged to climb trees, ride make-believe horses, and enjoy the great outdoors. These good habits were a natural part of my upbringing that is the cornerstone of all the work I do. To look and feel amazing for the rest of your life, you need to adopt certain healthy habits. Maintaining a healthy
lifestyle does not have to be complicated. However, whilst lifestyle changes can be made simple, the key is to be consistent. So, make the commitment and you will already see the difference in your life and your attitude to a healthier lifestyle.
“True physical fitness is not rated by how much weight one can push or by how far you can run without stopping. Physical fitness is the ability to carry out daily task with vigour with ample energy left to plan lifetime goals and enjoy leisure pursuits” There are no quick fixes. If you can master the art of a healthy lifestyle, you will never be fooled by unnatural injections, starving yourself or popping pills that promise the world and more. End the cycle here. Through many years of experience and meticulous planning, I have created a plan that will keep you active, feeling motivated and eating healthy meals that are tasty, colourful and nutritious. The first group of ladies, who had embarked on this journey with me, last
year, astounded me with their drive to see results. Even more impressive, was their positive feedback, not only on the scale, but also in all different aspects of their lives. With the help of my own encouragement, and that of the other challengers, they were able to overcome obstacles that they could never before have imagined overcoming. Another outcome that has impressed me was that a year has passed and all the ladies are still, and even more committed to maintaining their new lifestyle. They have been reaping the benefits of the journey you are starting today. Benefits such as: increased energy, improved moods, using nutritious ingredients never attempted before, glowing skin and of course, dropping dress sizes. I wish you the best outcomes as you embark on this life altering challenge. Remember the more you put in, the more you get out (… and I’m not only talking about the amazing prizes that are up for grabs at the end of the challenge.) Planks & Kisses,
KhadijaK
What is the
60DAYS
BEACH BODY
1
Choose which group you fall into:
#theRedChallengers
Will follow the program, be assessed and attend the gym classes @theRed Studio, with KhadijaK
or #theBlackChallengers:
CHALLENGE?
O
ver the next 60 days, this challenge aims to transform your body, your health, your mind and most importantly, your lifestyle. This turn around program includes:
# Diet and meal plans # Vitamins # Exercise program # Recipes including; Green Juice, Detox Tonic and Healthy Desserts. # Guidelines on which types of carbohydrates, proteins, fruits and vegetables to eat. # Pre and Post measurements
How does the
60DAYS BEACH BODY CHALLENGE work?
3 4 5
Will follow the program, Do a self-assessment and follow the exercise plan
2
Now that you have signed up at www.khadijak.com and have received your 60 Day Challenge pack which consists of the following:
• A Guideline book, that covers: Diet & Meal Plan, Assessments, Rules, etc. • 60 day supply of Multi-Vitamins • Willpower Bar • Gym Schedule • Recipes
Join the 60 Day Challenge community. When you post on Social media don’t forget to: #KK60daychallenge
@khadijakhealth
khadijakhealth
Write down your starting Measurements, Weight and Fitness level (Pg4) Write down your Goals (Pg5)
Now you are ready to begin…
How to measure:
Cardio test:
• Measure in cm’s, on your right hand side. • Hold your tape taut. • Always weigh and measure yourself at the same day and time as you did the previous week. • For a measurement demo, go to: www.Khadijak.com
• Mark off a 15m area and set 1min on a timer. See how many laps (15m = 1 lap) u can do in 1 min… record that. • Plank while timing yourself, the moment you body touches the ground, record that.
Neck
Shoulder
Measurements & Fitness test:
Chest
Bicep Waist
Forearm Heigtht
Bust Height
Arm
Waist Hips
Love handles
Thighs
Thighs Calve
Weight
Weight
Neck
Start
Weigh-in 1
Weigh-in 2
Weigh-in 3
Final
Assessments
Shoulder Bust / Chest Arm / Bicep Forearm Waist
Love handles Hips Thighs Calve Weight No. of laps Plank Time
Fitness Goals (e.g. run 5km in 30mins or 20 push-ups):
Goals
Nutritional Goals (e.g. Start the day with a nutritional breakfast or stop dunking biscuits in your tea/coffee):
Aesthetic Goals (e.g. to drop 2 dress sizes or to firm up the rear, bigger shoulders):
Diet & Meal Plan “Health is balance
and it differs from person to person. Once you make fitness a part of your life, you will notice you automatically make better diet choices and your stress levels are under control, your sleeping patterns improve and you don’t get sick often.�
Weekly Guide
● 2 tsp honey a day not more. ● 1 - 2 caffeine drinks a day ● Breakfast every morning. ● Fruit – 1 to 2 servings a day ● 8 - 12 glasses water a day ● One green salad a day!! ● Two portions vegetables a day - non starchy ● Choose one drink a day - detox tonic/ green/veg juice ● Only low GI bread / Rye bread
● Men increase your protein portions per meal to approx 200g. ● Juices can be substituted with green juice. ● Smoothies - choose from any one. optional extras - choose one more juice a week and one smoothie. ● Drink plenty of water. ● If you hungry increase your protein and low gi vegetables.
●4 Blocks/40g Dark Chocolate allowed a week– Not compulsory ●Eggs : 5 – 8 whole eggs and 5 – 20 egg whites ● Chicken: 5 – 6 times a week ● Mutton or steak: once a week Beans and lentils once a week ● Fish: 3 – 4 times a week
Daily Rules:
DO’S
Our ready made meals are highlighted in colour, you have the option of buying those meals. Please note our packs for ready made meals are not for every meal, fish and other meals are not catered for, hence you will need to prepare a few meals a week..
DONT’S
● No added sugar ● No cold drinks ● No biscuits ● No cakes ● No sweets ● No crisps ● No fried foods ● No crackers, provitas etc.
BEACH BODY CHALLENGE
Plan
This circuit is meant to challenge you. Increase your weight every two weeks or so.
Trainer tips:
When it comes to tightening, toning, building muscle and losing flab, your training routine is of utmost importance. If you wish to see a difference, consistency is the key. We have a few classes a day so try and attend as many as you can, if you cannot make it to class do the home workout. On days you have extra energy try two workouts. If you are too comfortable during your workouts increase the weights used and push yourself! “Great things are BORN when you get out of your comfort zone!!�
Full Body Circuit Squat without Dumbbells
Elbow Plank
Shoulder Press with light dumbbells
Full Body Circuit
Glute Bridge
Sitting Row with dumbbells
Tricep Dip
Full Body Circuit Bicep Curls
Wall Push-ups
Ab-SHREDDER
Reverse Crunch with dumbbell
Crunches
Side plank right side
Shopping list:
Fruits and Vegetables
Carbohydrates
Low GI Bread/ Seed Bread Whole-wheat pita bread Basmati Rice Potatoes Roti Whole-wheat wraps Muesli - Slimmers Choice Sugar Free
Meat and Dairy:
Chicken Fillet Steak/Mutton Kingklip /hake Eggs Salt meat/ Pastrami Biltong Cottage Cheese Low fat plain yoghurt Mozzarella Cheese Skim milk
Red peppers Red onion Grapefruit Strawberries Beetroot Peppadews Limes Radish Olives - Osa brand Apples Lettuce Carrots Avocado Cucumbers Tomatoes Peas Cabbage
Peppers Lemons Gherkins Bananas Pomegranate Lentils Broccoli Asparagus Green beans Shredded coconut Mushrooms Spinach Dates Baby spinach Celery Chillies
Miscellaneous
Mixed seeds Chia Seeds Peanut butter Herbal teas Almonds Flaxseeds Apple cider vinegar Coconut Cream Salt and sugar free peanut butter Plain Whey Powder Balsamic Vinegar - Osa brand
Chicken Peri-Peri
Receipes
Ingredients:
Breakfast Pudding
Ingredients:
20g Oats 5g Chia Seeds 10g Quinoa 5g Freshly grated coconut
Method:
1. Cook for 15 minutes on low. Add the following when serving: 1 tsp Raisins 1 tsp Coconut Cream One of my favourite breakfasts. I often cook two batches and keep them in the fridge. Nuts, fruit and seeds make a good topping as well. I prefer having this breakfast post workout. Enjoy!
Power Porridge
1kg chicken Fillet cubed 1 tsp chilli garlic paste 1 tsp red chillies 1 tsp pepper steak spice 1 tsp crushed Cumin 1 tsp salt 2 Tbsp tomato Paste 1 Tbsp avocado oil with 1 tsp chillipowder or 1 tbsp chilli oil. ¼ cup lemon juice 1 tbsp (15ml) ghee
Ingredients:
1 tbsp raw pumpkin seeds 1 tbsp chia seeds 1 tbsp fresh coconut 1 tbsp oats ( 15 ml ) 2 dates chopped 1 tsp vanilla essence ½ small granny smith apple grated water - to soak dates 1 tbl;spn milk
Method:
1. Soak dates overnight in water combine first 3 ing in a grinder till its a powder 2. Cook oats for a few minutes stir in vanilla essence , grated apple and dates 3. Add powdered seed mixture serve hot
SAUCE:
½ cup tomato puree 3 Tbsp lemon juice ½ tsp peri-peri spice Salt to taste Leftover marinade Ghee used for frying
Method:
1. Combine spices, tomato paste, peri-peri oil, lemon juice and marinate the chicken. 2. Heat ghee in a large frying pan and fry the chicken. Remove chicken from the ghee and leave aside. 3. Combine the sauce ingredients together and add the leftover marinade and ghee. 4. Dip the chicken in the sauce mixture and place in an oven tray. 5. Pour remaining sauce over the chicken and cover with foil. Bake at 180 degrees Celsius for 30 minutes, remove foil and bake for 15 minutes basting chicken constantly.
Strawberry Sensation
Poached Eggs with stir Fry Vegetables
Ingredients:
Ingredients & Method:
One or two poached eggs. Stir fry courgettes, mushrooms, onions for two minutes in 1 tsp coconut oil. Add sweet chilli sauce.
Juices
Ingredients: 2 Baby Marrows 1/2 cup spinach 1 lime 1 green apple 1/4 cup celery
Method:
Juice all the ingredients together, drink immediately.
Smoothies
Lindt Deluxe Ingredients
1 block lindt dark chocolate 1 tsp raw cocoa unsweetened 30 ml natures choice pure plain whey (optional) Ice as required 250 ml water or 125 ml water - 125 ml milk 2 dates ½ banana 1 tsp unshelled hemp
Method
Break chocolate into pieces. Remove pits from dates and chop into pieces. Add the rest of the ingredients and Blend in a smoothie maker or iiquidiser till smooth. Add ice and serve chilled.
few sprigs mint 8 strawberries ½ banana 2 tbsp oats 1 tsp honey or 2 dates 30 ml whey ( optional) ¼ cup spinach
Method :
Remove pits from dates and chop Add all ingredients in a smoothie maker or liquidiser and blend till smooth serve chilled
Dessert
Avocado Dessert 1 Avocado 30ml Plain Whey 1 tsp Honey ½ tsp vanilla essence Milk to taste
Blend Together and enjoy.
Detox Tonic
150ml Warm water 1 tsp Apple Cider Vinegar 1/2 tsp Hioney
Mix together and drink.
Ingredients
200 gms Fish 1 tblsp butter 1 tsp green chilli 1 tsp lemon juice 1 tsp lemon pepper
Grilled Fish
Method
Marinate the fish in above spices and grill for 20 mins turning once and garnish with sliced red onion \ green and red pepper
Vegetable Parcels
:
A few large baby spinach leaves cucumbers and carrot julienned chives Wrap into bundles and tie with chives. Serve with dipping sauce.
Dipping sauce
1 tsp soy sauce 1 tbsp balsamic vinegar
● Men increase your protein portion to approx. 200g. ● Juices can be substituted with green juice. ● Smoothies - choose from any one. ● Optional extras - choose one more juice a week and one smoothie. ● Drink plenty of water.
Testimonials M
ashoda Patel. Doing the 60 day challenge last year was the best thing that happened to me. I have always made excuses for my weight gain over the years, and my bad food choices. The greatest lesson I took away is that good health should always be your first choice. With KT I learnt how to achieve this by cutting out all the junk food I was eating. I love sweets and chips and cooldrink, and for 60 days I learnt to do without. Even though I may have some now, it's not everyday. I also cut down drastically on bread and sugar. The most amazing thing is, after the challenge I have not needed my asthma pump (over a year now). Also, I can run without feeling like my lungs are going to explode. The sinus and hay fever issues that I
attributed to season changes are now few and far between. I realized that if you eat right you may not need all those drugs to feel good. Being fit and healthy is its own drug. The high you get from losing a few kilos, a few centimeters here and there is energizing and keeps you pushing yourself that little bit harder. My self esteem improved and I feel confident and sexy. The best thing was I have inspired my daughter to make better food choices. As mothers, we owe it to our kids to stop feeding them junk. KT, you are an inspiring, beautiful, amazing young women and I hope that many more woman will allow you to take them on this amazing, sometimes painful ("torch" erous) journey. My weight loss in total is 4.2 kgs and 28.5 cms !
“
P.S. I have not gained back any of the weight I lost last year, and am still slowly losing weight�
A
dila Jagot, I have done both the winter and summer challenges. The main lesson I have learnt is that I can do without sugar. The meals are filling and appropriate for the whole family and we still get to eat dessert that has a healthy spin on it. Physically my body has gone beyond what I thought possible. Continued support of challengers has made the challenge exciting and fun. Encouragement from all the trainers has helped me reach my goals. Nothing is impossible . I have lost a total of 13 kgs over the 2 challengers!.
M
ariam Moosa The cheeky shorts challenge was a life changing experience. It has changed my perspective about food and taught me to lead a healthy lifestyle. The challenge has left me looking forward to gym and at the same time, made me the well toned and fit person I had never imagined to be. Thanks to KT, gym has become a part of my life.It was her encouragement and support that made me stronger. In th end all that counts is the right attitude as that makes all th difference.