2012

12 W

EEK

CHAL

LENG

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INFORMATION PACK

INTRODUCTION The Total Worx 12 Week CHALLENGE is a program that can offer you that ‘dream body’ you have always wanted to have which is achievable in just 12 weeks.

You will see the transformation of your body as you undertake ‘new’ training principles and begin your ‘new’ nutritional guidelines.Your coach will look at your current eating patterns, body type (genetics), lifestyle and exercise regime. Your coach will put together an exercise prescription for each person, because we are all individuals and unique, to help you succeed in reaching your transformation. It is important that you are considered as an individual because what may work for one person may not work for the next person.

It is an intense, enjoyable but rewarding 12 weeks where you will learn the successful

tools for creating the lasting healthier and happier changes you desire.

What is stopping you from losing weight and managing your weight permanently?✦ Boredom?✦ Habits/deep habits?✦ Loneliness?✦ Compulsiveness?✦ Stress?✦ Anxiety?✦ Anger?✦ Are you sabotaging yourself?

Does the way you feel about yourself internally affect your weight and health and how you feel?

Learn what it is that is stopping you from losing weight. Join the 12 Week CHALLENGE!

Imagine...✦looking healthy

✦ feeling healthy✦ having a well toned body ready for summer✦ feeling re-energized and confident✦ discovering you inner strength

and to see how far you can take it, and

✦ learning how to de-stress and relax.

Are you ready to take control of the new

you?

Are you ready to commit to a change?

What’s Stopping You from Losing

Weight?

YOU NEED TO KNOWNutrition and ExerciseThese two components crucially work together and it is essential to merge the two elements in order to transform your body.

NutritionThere is a lot of misguided dietary advice that not only keeps you fat but also keeps you from losing fat and enjoying maximum good health.

Dieting, or eating less when trying to lose excess body fat does not automatically go hand-in-hand. You will reach a weight-loss plateau beyond which you simply cannot lose any more body fat.

People also, who restrict their calories when dieting get tired of feeling hungry and deprived they then go off their diets and put the weight (normally always body fat) straight back on!

They then feel bad about themselves for not having enough will power, discipline or motivation for succeeding on a poorly selected

‘diet’.

During the 12 week challenge you will learn the right tools to enable you judge and choose the foods you eat to give you optimum nutrition and health. The benefits

you ach ieve when you eat nutritionally good foods include:

✦ Optimal body function.✦ Freedom from hunger.✦ Greater energy and physical performance.✦ Improved mental focus (thinking better) and

productivity.✦ Increased energy.✦ Increased vitality.✦ Increased performance at work and play

(performing better).

Food can be

GOOD, or

BAD!

“Wow. I really regret that workout.”- NO ONE. EVER!

✦ Loss of excess body fat (and keeping it off – looking better).

✦ Helps keep insulin levels level (critical especially when treating diabetes).

✦ Living better and longer!

Sound nutritional choices also have a positive impact and sometimes a reversal on:

✦ Heart Disease.✦ Arthritis.✦ Depression.✦ Alcoholism.✦ Chronic Fatigue Syndrome and✦ Many other serious diseases.

Food can be good or bad. The ratio of carbohydrates, protein and fat in the meals you eat is the key to permanent weight loss and optimum health.

EXERCISEConversely, exercise alone will not give you the transformation you seek. However the benefits of the exercise that you do are enhanced by the good and nutritionally sound food choices you eat.

Just because you exercise regularly does not mean that you can eat whatever you want! Following the nutritional guidelines throughout the 12 week challenge will not only give you greater muscle-building and fat-burning results, but you will enjoy a higher level of energy throughout the day.

Body Weight vs Body FatIt is important to know the difference between these two elements.

Body weight is the weight that comprises of all the below:

✦ Water content.✦ Fat content.✦ Muscle component.

✦ Bone.✦ Tendons.✦ Ligaments.✦ Essential organs.

Body weight is measured in kilograms on scales.

Therefore, when you stand on the scales, this measures your body weight, the final measure does not tell us how much body fat you have.

Body fat is taken by measuring the subcutaneous fat under your skin over various sites of the body using Harpenden calipers. The results sum to find an equation that accurately measures the relationship between your skin fold fat and your ‘total body fat’.

It is important to measure these two components when embarking on the Total Worx 12 week challenge so you and we know where you start from and then you can see your improvement and transformation over the 12 weeks.

Metabolic RateWhat it is?Your resting metabolic rate is the energy required just to keep your body functioning. Your metabolic rate varies with:

• Age (decreases as you get older).

• Body mass (increases with a larger body mass).

• B o d y c o m p o s i t i o n (increases with greater m u s c l e m a s s a n d decreases with greater fat stores).

• Gender (is usually higher in men than women due to muscle mass).

You r me tabo l i c r a te i s determined by other factors as well but good news, your metabolic rate can be altered.This is where exercise plays a huge role in altering your

metabolic rate. Exercise and primarily strength training is a very important factor in increasing your lean muscle mass to enable you to increase your metabolism and thus burn more body fat w h i l s t r e s t i n g . W h i l s t cardiovascular exercise is also an essential component w h e n l o s i n g b o d y f a t , cardiovascular exercise alone without strength training will not allow you to lose the body fat you want to lose.

The prescription of your exercise regime, comprising; w e i g h t t r a i n i n g a n d cardiovascular exercise is very important to ensure your success. Your coach will devise you a plan based on your heal th and fitness questionnaire designed to achieve your goals.

FRESHIS

BEST!

LET’S GET STARTED

THINGS TO REMEMBER

WHEN EATINGEat More Often. Frequently, balanced meals and healthy snacks help your body to burn fat and help maintain stable energy levels. Make it your goal to eat four to six times per day.

Plan. Plan and prepare your meals ahead of time.

Combine. Combine two por t ions o f carbohydrates and one portion of protein per meal One tablespoon of fat should be consumed per day (see the table on the following page).

Drink. Drink plenty of water everyday, at least 2 litres. Most of the body’s composition is

water, for optimum nutrition and health it is essential to replenish and feed the cells of the body.

AVOID soft drinks, AVOID diet soft drinks

and LIMIT coffee intake to 2 cups per day.

WHEN EXERCISINGGet Moving. Following your nutritional advice alone will not get you your long term results. Combining exercise will reach you your ultimate goals. Follow your coaches’ advice and exercise plan and make exercise a significant part of your daily routine. Try walking with your family; take the stairs instead of the elevator and park further away from you destination.

Sweat is Fat Crying!

Nutrition

PORTION RECOMMENDATIONSA portion is the size of a deck of playing cards, or the size of your closed fist or palm.

FOOD GROUP SUGGESTED FOODS[see additional pages for more options]

ProteinChoose one portion of lean protein with every meal.

FishChicken BreastLean SteakTurkey

CarbohydratesTwo portions of carbohydrates with every meal.

BroccoliMushroomsSpinachLettuce

Essential FatsConsume one tablespoon of unsaturated fat per day.

AvocadoLow Fat Salad DressingOlives & Olive OilSunflower Oil

DairyConsume no more than half a cup of dairy per day.

YoghurtSkim MilkLow Fat Cottage Cheese

WaterDrink at least 2 litres (8 glasses) of water per day.

Drink one glass of water half an hour before and after every meal.

Combine two carbohydrate portions and one protein portion at every meal.Plan meals ahead of time.Drink at least 2 litres of water per day.You can consume one tablespoon of essential (unsaturated) fat per day.

Here are examples of foods you should PRIMARILY eat and foods you SHOULD AVOID.

This eating program should start immediately and effectively for the first four (4) weeks of your CHALLENGE. After these four (4) weeks your coach will advise you of your next nutritional CHALLENGE.

Please also see the SAMPLE MENU for your nutritional ideas.

LET’S GO....

EAT PRIMARILY(Low Sugar/Low Starch Carbohydrates)

Vegetables Fruits Proteins Fats[unsaturated fats]

AsparagusArtichokeBroccoliBrussel SproutsBok ChoyCeleryCauliflowerCabbageCapsicum (red/green/yellow)CucumberEggplantLeekMushroomsOnionsSnow PeasSpinachYellow SquashZucchini

AppleCherriesGrapefruitHoneydew MelonKiwi FruitLemonLimeNectarineOrangePineapplePlumRockmelonStrawberriesTomatoesWatermelon

Chicken (skinless)Eggs (max of 3 serves/week)FishTurkey (skinless)Meat (lean cuts)Dairy (yoghurt, low fat milk)Nuts (almonds and cashews preferred)

AvocadoSunflower SeedsPumpkin SeedsLow fat salad dressingOlive OilSafflower OilSunflower OilFlax Oil

AVOID(High Sugar/High Starch Carbohydrates)

Vegetables Fruits Fats Grains Other

Baked BeansBeetrootCarrotsCornLima BeansParsnipPotatoesPumpkinSweet PotatoYam

ALL Dried FruitsBananaDatesGrapesMangoPapayaPrunesRaisins

ALL FRUIT JUICES

ButterCheeseFried FoodsMayonnaisePeanutsPeanut PasteSalamiWhole Fat Dairy (milk, yoghurt, etc)

BagelsBiscuitsBreadBreadcrumbsBaked PotatoCerealCornbreadCroissantCroutonsDoughnutsGranolaEnglish MuffinsNoodlesPancakesPita BreadPopcornRollsTaco ShellsTortilla (corn & flour)Waffles

LolliesHoneyIcecreamJames/JellyPotato ChipsAlcohol

Exercise

Improve Results with Correct Exercise

Now that you have the correct nutritional plan to follow, the next thing to focus on is the correct exercise and training routine.

Total Worx Health & Fitness recommends that your prescribed exercise program contains the following:1. Weight Training, and2. Cardiovascular exercise

WEIGHT TRAINING

Weight train intensively at least three (3)

times per week.

Plan the days with your coach so you can weight train and work your routine in with your cardiovascular program. Occasionally it is a good idea to do some cardio and weights on the same day.

Follow the weights program given to you by your coach and remain consistent with the techniques you have learnt.

CARDIOVASCULAR EXERCISE

By definition, cardiovascular exercise can be walking, jogging, running, biking, swimming, elliptical machines or walking up and down stairs.

Cardiovascular exercise elevates your heart rate, which needs to be maintained over a predetermined amount of time.

The benefits of cardiovascular exercise:

✦ Increases Metabolic Rate,✦ Reduces Stress Levels,✦ Increases blood flow to the brain increasing

alertness,

✦ Improves Cholesterol Levels,✦ Improves Digestion, and can✦ Boosts Immune-System Function.

In addition to your three (3) weight training sessions you have planned per week you also need to incorporate three (3) 60 minute cardio sessions into your week in order to achieve optimum results in losing those unwanted kilos.

You may alternate weight training and cardio workouts for six consecutive days and rest on the seventh day or train three days – rest - train three days.

Programming your week will be determined by your coach and yourself and the intensity levels of your cardio exercise will be pre-determined by your coach.

Tip sheet on Eating Healthy When Dining Out

Regardless of whether you're trying to lose weight, you can eat healthy when dining out, if you know how.

So, if you're treating yourself to a meal out, here are some tips to help make it a dining experience that is both tasty and good for you and still enjoy the pleasures of those special occasions.

ASK!Will the restaurant:

✦ Serve fat-free (skim) milk rather than whole milk or cream? ✦ Trim visible fat from poultry or meat? ✦ Leave all butter, gravy, or cream sauces off a dish? ✦ Serve salad dressing on the side? ✦ Accommodate special requests? ✦ Use less cooking oil when cooking?

ACT!Select foods that are:

✦ Steamed in their own juice (au jus)✦ Boiled ✦ Baked ✦ Roasted ✦ Poached ✦ Lightly sautéed

WHEN IN DOUBT…..Text/phone your trainer and ask them. If you get the opportunity to, plan your destination and forward menu to trainer to get ideas on what is good and bad for you. They are there to help you in your journey.

Natural Beauty Tips

Banana and Vitamin E Mask – DRY SKIN

Ingredients:1 medium to large Banana; soft and peeled 4 Vitamin E gel caps

Instructions:Vitamin E can help heal the skin while the banana will energize the face. Mash the banana and squeeze the liquid out of the gel caps. Mix well with the banana. Avoiding the eye area, apply the mask and leave on for 10 minutes. Rinse with warm water and pat dry.

Egg Whites and Lemon Face Mask – OILY SKINOil skin types will love how well this mask will work for them. Cleans pores and helps prevent and get rid of black heads. Ingredients:2 egg whites

1 teaspoon lemon juice

Instructions:Combine the lemon juice and egg white in a bowl. Beat until fluffy. Apply to your face, avoid getting too close to your eyes. Wait for 10-20 minutes and rinse off with warm water.

Cranberry Face Mask – NORMAL SKINThis mask will exfoliate your face and add moisture. Great for Holidays!

Ingredients:15 cranberries; whole, fresh 1 tablespoon oats; powdered

2 tablespoon whipping cream1 tablespoon almonds; powdered

Instructions:Place cranberries in a blender or food processer and blend until as smooth as possible. Add the other ingredients and blend scraping the sides when needed. Continue to blend until the mixture is as smooth as possible. Apply to your face and neck in a light circular motion avoiding the eye area. Leave on for 15 minutes. Rinse off this facial mask with warm water.

Recipes To Try

ASIAN STYLE CHICKEN SALAD

Ingredients (serves 4)

1L (4 cups) water 1 brown onion, halved 2 single chicken breast fillets 1 carrot, peeled, cut into matchsticks 150g snow peas, trimmed, thinly sliced 1 red capsicum, deseeded, thinly sliced 1/2 wombok (Chinese cabbage),hard core removed, finely shredded 3 green shallots, ends trimmed, thinly sliced diagonally 1/2 cup fresh coriander leaves 2 tbs fresh lime juice 1 tbs fish sauce 2 tsp brown sugar 1 fresh red chilli, deseeded, chopped

MethodPlace water, onion and chicken in a saucepan over medium heat. Bring to the boil. Reduce heat to low and cook, covered, for 10 minutes or until cooked. Drain chicken and discard onion.

Place carrot and snow peas in a bowl. Cover with boiling water. Set aside for 1 minute or until bright green and tender crisp. Refresh under cold running water.

Shred chicken. Place chicken, carrot, snow peas, capsicum, wombok, shallot and coriander in a bowl. Combine lime juice, fish sauce, sugar and chilli in a jar. Pour over salad and combine. Divide among serving bowls to serve.

TUNA NICOISE WRAPS

Ingredients (serves 2)

2 oat mountain bread wraps (see note) 25g baby spinach 185g can tuna in springwater, drained, flaked 2 hard-boiled eggs, peeled, halved, sliced 6 cherry tomatoes, quartered 2 tablespoons pitted green olives, thinly sliced

Method

Place 1 wrap on bench. Place half the spinach along centre. Top with half the tuna, egg, tomato and olives. Roll up to enclose filling. Repeat with remaining wrap, spinach, tuna, egg, tomato and olives. Serve.

Notes: Mountain bread is a flat bread similar to lavash and is available from

most larger supermakets. Assemble wraps just before serving to prevent the bread from becoming soggy and breaking.

TUNA NICOISE WRAPS

Ingredients (serves 2)

2 oat mountain bread wraps (see note) 25g baby spinach 185g can tuna in springwater, drained, flaked 2 hard-boiled eggs, peeled, halved, sliced 6 cherry tomatoes, quartered 2 tablespoons pitted green olives, thinly sliced

Method

Place 1 wrap on bench. Place half the spinach along centre. Top with half the tuna, egg, tomato and olives. Roll up to enclose filling. Repeat with remaining wrap, spinach, tuna, egg, tomato and olives. Serve.

Notes: Mountain bread is a flat bread similar to lavash and is available from

most larger supermakets. Assemble wraps just before serving to prevent the bread from becoming soggy and breaking.

CHARGRILLED CHICKEN BREAST WITH GINGER

Ingredients (serves 4)750ml (3 cups) water 300g (1 1/2 cups) basmati rice, rinsed well under cold water 95g (1/4 cup) Lee Kum Kee hoisin sauce 1 tbs tamari (wheat-free soy sauce) 1 garlic clove, crushed 1 tsp finely grated fresh ginger 4 (about 200g each) single chicken breast fillets

MethodPlace the water in a medium saucepan and bring to the boil over high heat. Add the rice. Reduce heat to medium-low and cook, covered, for 10-12 minutes or until rice is tender. Set aside, covered, for 5 minutes to stand.

Meanwhile, combine the hoisin sauce, tamari, garlic and ginger in a bowl. Place the chicken in a large bowl and pour over the hoisin mixture. Gently toss to coat. Set aside for 5 minutes to develop the flavours.

Preheat a barbecue grill or chargrill pan on medium. Cook chicken on grill for 7-8 minutes each side or until cooked through. Thickly slice across the grain.

Divide the Asian watercress salad among serving plates. Top with chicken and serve with rice.

TUNA NICOISE WRAPS

Ingredients (serves 2)

2 oat mountain bread wraps (see note) 25g baby spinach 185g can tuna in springwater, drained, flaked 2 hard-boiled eggs, peeled, halved, sliced 6 cherry tomatoes, quartered 2 tablespoons pitted green olives, thinly sliced

Method

Place 1 wrap on bench. Place half the spinach along centre. Top with half the tuna, egg, tomato and olives. Roll up to enclose filling. Repeat with remaining wrap, spinach, tuna, egg, tomato and olives. Serve.

Notes: Mountain bread is a flat bread similar to lavash and is available from

most larger supermakets. Assemble wraps just before serving to prevent the bread from becoming soggy and breaking.

MOROCCAN CHICKPEAS & COUSCOUS RECIPE

Ingredients:1 1/4 + 1/2 cups vegetable stock OR water + 1 unsalted vegetable bouillon cube1 cup couscous1/2 Tbsp olive oil1 cup chopped onion2 garlic cloves minced1 cup cooked chickpeas OR 1 can chickpeas, drained and rinsed1 1/2 tsp cumin powder1 tsp coriander powder1/4 tsp cinnamon1/4 tsp cayenne1/4 tsp salt1/4 tsp fresh ground black pepper3 ripe plum tomatoes, seeded and chopped1/2 cucumber, peeled, seeded and cubed1/4 cup raisins1/4 cup slivered almonds2 Tbsp chopped parsley

Directions:In a saucepan, bring 1 1/4 cups stock to a boil. Add couscous, stir and cover. Set aside. Heat oil over medium heat in a large saucepan or sauté pan. Add onion and garlic, cook stirring until soft. Add tomatoes and stir until soft. Stir in cucumber and spices, cook for 1 minute. Add chickpeas, raisins, almonds and remaining 1/2 cup stock. Bring to a boil, and add couscous. Turn off heat, cover and let stand 1 or 2 minutes, until the liquid has been absorbed by the couscous. Add chopped parsley, fluff with a fork and serve.

FISH SAGANAKI

Ingredients (serves 4)1 tbs olive oil 4 (about 150g each) white fish fillets 400g bottle Barilla Napoletana pasta sauce 80ml (1/3 cup) water 100g feta, crumbled Cooked risoni, to serve 80g (2 cups) baby spinach leaves

MethodPreheat grill on medium-high. Heat the oil in an ovenproof frying pan over high heat. Season fish with salt and pepper. Cook for 1-2 minutes each side or until golden. Add pasta sauce and water. Top with the feta. Cook under grill for 5 minutes or until fish is cooked through. Divide risoni among serving plates. Top with the spinach, fish and sauce.

INDIAN SPICED QUINOA WITH CHICKEN

Ingredients (serves 4)2 tbs peanut oil 1 tbs black mustard seeds 12 fresh curry leaves*, plus extra to garnish 2 tsp garam masala* 3 long green chillies, seeds removed, thinly sliced 1 large onion, coarsely grated 1 1/2 cups (200g) quinoa* 1/2 cup (110g) green split peas 3 cups (750ml) salt-reduced chicken stock 1 1/2 cups shredded cooked chicken 80g baby spinach leaves, roughly shredded

MethodHeat oil in a large pan over medium heat. Add mustard seeds and cook until they begin to pop. Add curry leaves, garam masala, chilli and onion, and cook until onion is golden and spices are aromatic. Add quinoa and peas, and stir to coat in spice mixture. Add stock and 1 cup (250ml) boiling water. Simmer over low heat for 25 minutes, then add chicken and spinach and heat through for 5 minutes. Season to taste and serve garnished with extra curry leaves.

Juices and Smoothies

VALENCIA ORANGE DETOX-BOOSTER

Ingredients (serves 4)4 Valencia oranges, juiced 1 banana, sliced 300 ml unsweetened pineapple juice or 200 g pineapple cored, trimmed and sliced 4-5 ice cubes 3-4 large basil leaves

MethodPreparation: 8 minutes 1. Put orange juice, banana and pineapple juice (or pineapple) in blender and blend

until smooth. 2. Tear basil leaves, add to juice and blend until leaves are chopped. 3. Serve immediately.

GREEN BERRY SMOOTHIE

Ingredients (serves 1)1 cup spinach leaves 1/2 cup mixed berries 1/2 cup apple juice

MethodPreparation: 5 minutes | Blend: 2 minutes 1. Blend all ingredients together in a blender until smooth. Enjoy

BREAKFAST SMOOTHIE

Ingredients (serves 2)1 banana 5 strawberries 5 tablespoons low fat milk 1 cup low fat plain yoghurt

MethodPreparation: 5 minutes 1. In a blender, combine all ingredients and blend until smooth. Pour into glasses

and serve.

12 Week ScheduleWeek 1

Week 2 Shopping Education Trip.

Week 3 “Cook Off” Challenge.

Week 4 Doctor Consult Seminar.

Week 5

Week 6 Nutritionist Consult Seminar.

Week 7 Shopping Education Trip.

Week 8 Social Outing.

Week 9 Naturopath Consult Seminar.

Week 10

Week 11

Week 12

Week 13 Presentation Night.

www.totalworx.com.au