ACTIVE WITH AMBER FITNESS PLAN · muscle groups and elements of fitness. You can choose which days you decide to workout, based on your work, family and general life commitments,

ACTIVE WITH AMBER

FITNESS PLAN1# A c t i v e W i t h A m b e r1

CONTENTS DISCLAIMER 3

INTRODUCTION 4

GETTING STARTED 5

TRAINING TERMINOLOGY 6

HOW TO USE THE PLAN 7

WARM UP 8

STRETCHES 9

WORKOUT OVERVIEW 13

WORKOUTS 14

RECPIES 19

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The content within this guide is not a substitute for professional medical diagnosis, care or treatment. If you are in any doubt whatsoever, have poor health, or pre-existing mental or physical conditions and/

or injuries, do not attempt to follow the training or dietary guidance without clearance from your physi-

cian or doctor first.

By participating you knowingly and voluntarily as-sume all risks associated with such diet and exercise

guidance. Powah Ltd & Amber Turner accepts no liability for any injury, loss or damage resulting from

physical exercise or dietary choices made.

By following our guide you knowingly and voluntar-ily

assume the inherent risk of physical/resistance train-ing. You must always train in a safe and controlled

environment, ensuring you have the requisite super-vision of a competent/qualified gym assistant. At no time should you attempt to perform such activities

alone and unsupervised.

The dietary guidance given as examples within this guide should act as a general guide only, based around how to formulate a balanced eating plan intended for someone who is in good health and aiming to be in a Calorie deficit in order to lose

unwanted excess fat. The specifics of an individuals dietary needs are complex, and therefore it is ad-

vised that you seek the advice of a qualified dietician in order to put together a full diet plan for yourself.

Should you suffer from any medical conditions, inju-ries or

allergies, or should you be in any doubt whatsoever, you must seek medical/professional advice imme-diately, do NOT proceed to partake in any activity or change in diet. Any medical questions should be

directed at a health care professional.

You acknowledge and agree that you are responsi-ble for your own health and safety at all times, and that you have been assessed by a medical expert

(e.g. your GP/Doctor) who has given you consent to partake in physical activity.

DISCLAIMER


Welcome to my Active with Amber Plan, I’m so excited for you to get started.

I absolutely love this plan, its challenging but really enjoyable and the best part of it is you can do it at home or at the gym, as all you need is a set of dumbbells which are cheap and easy to pick up online or in a local shop and many people already have a set lying around at home.

I’ve worked with award winning personal trainer, Katie Bulmer-Cooke, to bring this plan to life and I love every single workout. I most enjoy training my abs, legs and bum but this plan works on every aspect of your body and fitness, from specific body part workouts to cardio and core.

Like many people I workout to keep myself in shape but for me exercise is about more than that, it’s also about creating a positive mindset, increasing my energy making me feel good.

This plan is for real girls, with real bod-ies and curves just like me. It’s not about being skinny or extreme in any way. It’s about making exercise part of your lifestyle, getting fitter, more toned and full of confi-dence and I can’t wait to see your results!

Don’t forget to tag me in your sweaty self-ies and use #activewithamber.

Much Love

Amber x

WELCOME TO THEACTIVE WITH AMBERFITNESS PLAN

@activewithamber


GETTING STARTED To truly see your results, we recommend taking three ‘before’ pictures and repeating this process again when you reach the end of the plan, so that you will be able to see how your body has changed and adapted over the course of the plan.

Take the first picture facing the camera, the next from the side and the final one with your back to the camera.

For the most accurate pictures, be sure to take your ‘before’ and ‘after’ at the same time of day, wearing the same clothing, in the same lighting.


Tempo is the speed at which an exercise is performed.

For example a tempo of 3-0-1-0 for a Squat would mean taking 3 counts to lower into the squat position, not pausing at the bottom, returning to

standing in 1 count, not pausing at the top and just going straight into the next

repetition.

Dynamic tempo denotes a flowing movement that doesn't require counts.

TRAINING TERMINOLOGYYour programme contains several training techniques:

TEMPO

6

A tri set involves performing 3 exercises back to back with no rest

in between. Once all 3 exercises have been completed you then take the

given rest time before starting the tri set again. This is a very time efficient

way to workout.

TRI SETS

Interval Training is a training style that involves short, medium to high intensity

exercise periods alternated with periods of rest for a set period of time. These periods of exercise and rest are repeated several times to form part or

all of your workout.

INTERVALS

Displayed in minutes and/or seconds, you will find a range of different rest periods throughout the programme.

This is always given as a guide. If at any time you feel you need a little longer, listen to your body and take some

more rest if needed.

REST TIME


HOW TOUSE THEPLAN

This Symbol

Each week you’ll have 5 workouts to do, each one focusing on different muscle groups and elements of fitness.

You can choose which days you decide to workout, based on your work, family and general life commitments, but the key is to plan ahead.

In each workout you are encouraged to work at a pace that suits your current fitness level and ability, while always challenging yourself wherever possible.

‘Personally I usually workout on a daily basis Monday to Friday and have the weekends off. I always try my best to look ahead at what I have going on each week and plan when I’m going to do my workouts, and whether I have the time to go to the gym to do them or if doing them at home will work better.’ Amber x

Throughout the plan you’ll see this symbol

Click the button and use the password ‘active’ to access the videos.


https://karenhauer.fit

Always ensure that you warm up before starting each workout and don’t skip ahead. At the start of each workout, select the warm up video, to help your body prepare for the workout ahead.

WARM UP

Warm Up Video


https://vimeopro.com/user19487678/active-with-amber-fitness-videos/video/403736907


At the end of each workout always ensure you cool down and stretch. Hold each stretch for 15-30 seconds.

COOL DOWN

Step 1 Place one leg forward, keeping it straight and hamstring lengthened.

Step 2 Lift your hips towards the ceiling to increase the stretch through the back of the thigh.

Step 3 Place your hands on the bent leg.

Step 1 Stand up tall, balance on one leg, picking up the other foot and

lifting the heel towards your bottom.

Step 2 Keep your knees together and gently press your hips slightly forwards, aiming to feel the stretch in the front of the thigh.

Step 3 Maintain a slight bend in the standing leg.

Hamstrings

Quadriceps


At the end of each workout always ensure you cool down and stretch. Hold each stretch for 15-30 seconds.

COOL DOWN

Step 1 Take the feet into a wide stance, and turn out the toes slightly.

Step 2 Transfer your body weight into one leg, bending at the knee and keeping the other leg straight, to create a stretch on the inner thigh.

Step 3 To increase the stretch, take the feet slightly wider apart.

Step 1 Standing up, step one foot forward as if you were about to do

a lunge.

Step 2 Bend the front knee and lean slightly forward, straightening

out the back leg.

Step 3 Keep your back heel pressed into the floor, aiming to feel the

stretch in the back of the lower leg.

Step 4While in this position, take your hands together and press them away from your chest, rounding your upper back and

aiming to feel the stretch across the shoulder blades.

Adductor

Calf & Upper Back

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Step 1 When you switch to stretch the other leg, place your hands on your lower back.

Step 2 Squeeze your shoulder blades together, pressing the chest forward, aiming to feel a stretch across the front of the chest and shoulders.

Step 1 Place your right hand at the base of your neck, with the elbow

pointing up towards the ceiling.

Step 2 Support the upper arm with the left hand to create a stretch

in the tricep.

Step 3 Repeat on the other side.

Calf & Chest

Triceps

Step 1 Place your hands under your shoulders and your knees under your hips.

Step 2 Round your back and press your spine up towards the ceiling .

Step 3 Allow the head and neck to relax and have the crown of the head point towards the floor.

Cat Stretch


You can do all of the workouts either at home or in the gym. If you’re exercising at home you will need a set of dumbbells (preferably adjustable in weight), which can be purchased cheaply and easily online or at your local sports retailer.

In each workout, when selecting your weight, always be sure to choose a weight that challenges you but also allows you to maintain good form and technique.

Equipment NeededFor Your Workouts


WEEKS:

WORKOUT OVERVIEW

Week 1 & 3

Monday: Upper Body & Abs ATuesday: Lower Body A

Wednesday: Full Body Sweat & Sculpt AThursday: Cardio & Core A

Friday: Active Abs ASaturday: Rest Sunday: Rest

Week 2 & 4

Monday: Upper Body & Abs BTuesday: Lower Body B

Wednesday: Full Body Sweat & Sculpt BThursday: Cardio & Core B

Friday: Active Abs BSaturday: Rest Sunday: Rest

Each week you will have 5 workouts to complete.

InstructionsYou have 5 workouts to complete each week, each one focusing on a different

muscle group and element of fitness; Up-per Body & Abs, Lower Body, Full Body Sweat & Sculpt, Cardio & Core, Active

Abs.

In weeks 1 & 3 you’ll complete the A workouts and in weeks 2 & 4 you’ll

compete the B workouts.

Additional Information

In all of your workouts, when using weights, always ensure the weight you select is challenging, making your last few reps or seconds of each set a struggle, while always

being able to maintain good technique.

In addition, the workouts are structured in such a way that you can go back to them again and again and make them more challenging, to ensure you keep

progressing by:

Increasing the weight of your dumbbells Performing more repetitions (reps) in

each of the time periods where interval training is used

Reduce your rest periods.


WORKOUTS

Tri Set AA1: DB Chest Press x 12-15 (2-1-2-0)

A2: Press Up & Shoulder Tap x 12-15 (2-0-2-0)A3: DB Single Arm Over Head Extension x 12-15 each

side (3-1-1-0)Rest for up to 1 minuteComplete 3 sets in total

Tri Set BB1: DB Bent Over Row x 12-15 (1-1-3-1)

B2: DB Reverse Fly x 12-15 (1-1-3-1)B3: DB ISO Hammer Curl x 12-15 each side (1-1-3-1)

Rest for up to 1 minuteComplete 3 sets in total

Tri Set CC1: DB Arnold Press x 12-15 (Dynamic) C2: DB Upright Row x 12-15 (2-1-2-0)

C3: DB Front & Lateral Raise x 12-15 (2-1-2-0)Rest for up to 1 minute Complete 3 sets in total

Tri Set DD1: DB Dead Bug x 12-15 (2-0-2-0)

D2: DB Roll Up & Twist x 12-15 (2-1-2-0)D3: DB Leg Raise x 12-15 (1-1-3-1)


Workout 1: Upper Body & Abs A

Tri Set AA1: DB Sumo Squat (2-1-2-0)

A2: Curtsey Squat & Side Lunge x 12-15 each side (Dynamic)

A3: Kneel To Stand x 12-15 (Dynamic) Rest for up to 1 minuteComplete 3 sets in total

Tri Set BB1: DB Stiff Leg Dead Lift x 12-15 (2-0-2-0)

B2: Single Leg Glute Bridge x 12-15 each side (1-1-3-0)B3: DB Frog Bridge x 12-15 (1-1-3-0)


Tri Set CC1: Wide To Narrow Jump Squat x 12-15 (Dynamic)

C2: Toes Elevated Bridge x 12-15 (1-1-3-0)C3: DB Lunge & Knee Lift x 12-15 each side (Dynamic)

Rest for up to 1 minute Complete 3 sets in total

Tri Set DD1: Squat Hold Side Leg Tap x 12-15 each side (Dynamic)

D2: DB Lunge & Rear Leg Lift x 12-15 each side (Dynamic)

D3: Clam x 12-15 each side ( 2-1-2-0)Rest for up to 1 minuteComplete 3 sets in total

Workout 2: Lower Body A

To unlock the videos, click the Play button and use pass-word ‘active’. If you need help at anytime please email [email protected].

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WORKOUTS

40 seconds work/20 seconds rest6 exercise circuit

Complete 3 times in totalDynamic tempo for all exercises

Exercise 1Dumbbell Squat & Y Lift

Exercise 2Dumbbell Burpee & Lateral Raise

Exercise 3Dumbbell Side Lunge & Bicep Curl

Exercise 4Dumbbell Over Head Lunge & Tricep Extension

Exercise 5Dumbbell Chest Press & Glute Bridge

Exercise 6Dumbbell Clean & Press

Workout 3: Full Body Sweat & Sculpt A

Exercise A: 30 secondsExercise B: 30 seconds

Rest: 30 secondsAll exercises with Dynamic tempo

Super Set A:1A: Long Jump

1B: Plank Toe TapsComplete 3 times in total

Super Set B:2A: Side To Side Jump Squat

2B: Toe Touch Sit UpComplete 3 times in total

Super Set C:3A: Star Jump (Arms Forward & Side)

3B: HoverComplete 3 times in total

Super Set D:4A: 10 High Knees & 1 Burpee

4B: Bicycle Crunch Complete 3 times in total

Workout 4: Cardio & Core A




WORKOUTS

1 minute per exerciseMinimal rest

5 exercise circuit Complete 2-3 times in total

Exercise 1Walk Out & Plank Lunge (Dynamic)

Exercise 2Pulsing Crunch (Dynamic)

Exercise 3Pike Plank (2-1-2-1)

Exercise 4Side Crunch (1-1-3-1)

Exercise 5Plank Twist (2-0-2-0)

Workout 5: Active Abs A

Tri Set AA1: DB Narrow & Wide Press x 12-15 (2-1-2-0)A2: Press Up & Arm Crawl x 12-15 (Dynamic)

A3: DB ISO Fly x 12-15 each side (3-1-1-0)Rest for up to 1 minuteComplete 3 sets in total

Tri Set BB1: DB Narrow Row & Fly x 12-15 (1-1-3-1)

B2: DB Single Arm Row x 12-15 each side (1-1-3-1)B3: DB Zottman Curl x 12-15 (1-1-3-1)


Tri Set CC1: DB Y Press x 12-15 (1-1-3-1)

C2: DB Shoulder Squeeze x 12-15 (1-1-3-0)C3: DB Clean & Press x 12-15 (Dynamic)


Tri Set DD1: DB Roll Back x 12-15 (2-0-2-0)

D2: DB Side Bend x 12-15 each side (3-1-1-0)D3: DB Side Plank Twist x 12-15 each side (2-0-2-0)


Workout 6: Upper Body & Abs B





WORKOUTS

Tri Set AA1: DB Goblet Squat (2-1-2-0)

A2: Double Lunge x 12-15 each side (Dynamic) A3: Split Squat Jump x 12-15 each side (Dynamic)


Tri Set BB1: DB Romanian Dead Lift (right) x 12-15 (3-1-1-))B2: DB Romanian Dead Lift (left) x 12-15 (3-1-1-1)

B3: Half Range Bridge x 12-15 (1-1-3-0)Rest for up to 1 minuteComplete 3 sets in total

Tri Set CC1: Prisoner Lunge x 12-15 (Dynamic) C2: Squat & Kick x 12-15 (Dynamic)C3: Power Squat x 12-15 (Dynamic)


Tri Set DD1: Squat Hold Back Leg Tap x 12-15 each side

(Dynamic)D2: Pulsing Split Squat x 12-15 each side (Dynamic)

D3: Lying Side Kick x 12-15 each side ((1-1-3-1)Rest for up to 1 minuteComplete 3 sets in total

Workout 7: Lower Body B

40 seconds work/20 seconds rest6 exercise circuit

Complete 3 times in totalDynamic Tempo for all exercises

Exercise 1DB Side Lunge & Wide Squat

Exercise 2DB Lunge, Curl, Press

Exercise 3DB Power Ski

Exercise 4DB Squat & Press

Exercise 5DB Plank Pull Through

Exercise 6DB Stiff Leg DeadLift & Upright Row

Workout 8: Full Body Sweat & Sculpt B





WORKOUTS

Exercise A: 30 secondsExercise B: 30 seconds

Rest: 30 secondsAll exercises with Dynamic tempo

Super Set A:1A: High Knees

1B: Hover Shoulder TapComplete 3 times in total

Super Set B:2A: Long Jump & Star Jump

2B: Ankle TapsComplete 3 times in total

Super Set C:3A: Punching Squat

3B: Plank Lunge & TwistComplete 3 times in total

Super Set D:4A: Burpee Hold4B: Flutter Kicks

Complete 3 times in total

Workout 9: Cardio & Core B

1 minute per exerciseMinimal rest

5 exercise circuit Complete 2-3 times in total

Exercise 1Standing Knee To Elbow (Dynamic)

Exercise 2Cross Body Mountain Climbers (Dynamic)

Exercise 3Hover Crawl (Dynamic)

Exercise 4Side Plank Hip Drop (1-1-3-0)

Exercise 5V Sit Twist (Dynamic)

Workout 10: Active Abs B





RECIPES


Fuelling your body with good nutrients is so important, not just when it comes to how your body looks but also how you feel on the sill inside too.

I enjoy cooking but I’m no chef so I like to follow recipes that are straight forward, but taste really nice and are full of goodness.

Like most people I also have a very busy life so I don’t always have as much time toprepare food as I would like, so I’ve included recipes in the plan that don’t take much prep time.


EASY OVERNIGHT OATS WITH PEACHES

Ingredients Serves 2

Princes Peach Slices 146g

Porridge Oats 100g

Unsweetened Apple Sauce 130ml

0% Fat Greek Yogurt 4 tbsp

Method:

1) Drain the juice from the can of Princes Peach.

2) Slices into a mixing bowl.

3) Add the porridge oats to the bowl and stir in the apple juice.

4) Share this mixture between sealable jars or bowls.

5) Spoon the yogurt on top and level the surface, then top with peach slices.

6) Seal with the lids or cover with cling film and refrigerate overnight.


PERFECT PORRIDGE


Porridge Oats 100g

Water 700ml

Greek Yogurt 1 tbsp

Honey 0.5 tbsp

Hazelnuts 1 tbsp

Method:

1) Put the oats in a saucepan, pour in the water and sprinkle in a pinch of salt.

2) Bring to the boil and simmer for 4-5 minutes, stirring from time to time and watching carefully that it doesn’t stick to the bottom of the pan.

3) Or you can try this in a microwave.

4) Leave to stand for 2 minutes before eating.

5) To serve. Pour into bowls, spoon yogurt, hazelnuts and drizzle with honey on top.


SPANISH OMELETTE


Waxy baby potatoes 500g

Butter 15g

Small onions, finely sliced 2

Eggs 8-9

Pinch of salt Pinch

Pack chives 25g

Method:

1) Wash and chop baby potatoes in half. Boil the potatoes until cooked through, then drain.

2) Meanwhile, heat the butter in a frying pan and gently cook the onions for about 5 minutes, until soft.

3) Add the potatoes to the pan and gently fry them for 3-4 minutes. Add the wilted spinach to the potatoes and onions in the pan.

4) Beat the eggs with salt, pepper and about half the chives. Pour them over the potatoes, keep cooking on hob for 5 minutes.

5) Transfer the pan under a heated grill (not too hot!) until it is cooked through.

6) You can check this by sticking a knife in the middle and pulling the omelette apart gently to check that the eggs have cooked.

7) Turn out the omelette on to a plate and serve hot or cold, scattered with the remaining \ chives.


EASY BEEF CASSEROLE

Ingredients 500kcal

Vegetable Oil 0.2tsp

Lean Beef, Cubed 76g

Small Onion 1/5

Garlic Clove 1/5

Medium Green Pepper 1/5

Canned Chopped Tomatoes 76g

Cauliflower Florets 38g

Sweetcorn 38g

Wholegrain Rice 57g

Ground Black Pepper To taste

Coriander Chopped 1/10 cup

Method:

1) Heat the oil in a large, non-stick pan over a medium-high heat. Brown the meat on all sides then transfer to a bowl and set aside.

2) Add the onions, garlic, and peppers to the pan and cook over a medium-high heat for 5 minutes or until the onion is translucent.

3) Add the tomatoes and return the beef to the pan. Simmer with the lid on for 1 hour or until the beef is tender. Add more water if necessary.

4) Meanwhile, cook the rice according to the instructions on the packet. Drain and set aside until needed.

5) Add the cauliflower to the beef. Cook for another 6 minutes or until the cauliflower is tender. Add the sweetcorn and cooked rice.

6) Season to taste with pepper. Cook, stirring occasionally until the mixture is heated through. Stir in the coriander and serve.


CHICKEN RISOTTO WITH GARLIC AND LEMON

Ingredients 500kcal

Olive Oil 0.5 tbsp

Onion, Finely Chopped 0.5

Garlic Clove 0.5

Risotto Rice 75g

Reduced Salt Chicken Stock 375ml

Frozen Peas 50g

Cooked Chicken 50g

Lemon Juice 0.5 tbsp

Mixed Herbs 0.5 tsp

Parmesan 10g

Method:

1) Heat the oil in a thick-bottomed pan, add the onion and cook over medium heat until it is soft and translucent.

2) Then add the garlic and cook for a further minute.

3) Stir in the rice, coating it with the oil.

4) Add the stock a ladle at a time for approximately 20 minutes until the rice is almost cooked.

5) Add the peas and cooked chicken, then heat for about 5 minutes until the risotto is piping hot throughout.

6) The rice should be creamy, but firm to the bite.

7) Stir in the lemon juice and mixed herbs, then divide between plates or bowls.

8) Add the grated parmesan and serve immediately.


SWEET AND SOUR CHICKEN

Ingredients 500kcal

Vegetable Oil 0.5 tbsp

Onion 0.5

Can Pineapple Chunks in Juice 220g

Cornflour 1 tsp

Reduced-Salt Soy Sauce 0.5 tbsp

Rice Wine Vinegar 1 tbsp

Ground Pepper To Taste

Five Spice 0.5 tsp

Dried Chilli Flakes Pinch

Green Pepper 0.5

Red Pepper 0.5

Tomato Puree 0.5 tbsp

Skinless, Boneless Chicken Thighs 2

Garlic Cloves 1

Root Ginger 1 cm

Method:

1) Drain the juice from the pineapple into a bowl.

2) To a separate bowl, add the cornflour and 1 tablespoon of the pineapple juice, and mix to form a paste. Add a further 5 tablespoons of the juice and stir until the paste has dissolved. Then add the soy sauce, vinegar, tomato purée, five spice and chilli flakes, and mix thoroughly.

3) Warm the oil in a large non-stick frying pan over a medium-high heat. Cook the onion and peppers for 2–3 minutes.

4) Add the chicken and cook until browned on all sides.

5) Add the pineapple chunks, garlic, ginger and black pepper to the frying pan, and stir for 1 minute.

6) Mix the sauce and pour into the frying pan.

7) Stir thoroughly, coating all the ingredients in the sauce. Bring to boil and reduce the temperature.

8) Allow to simmer – stirring occasionally – for about 5 minutes, until the chicken is cooked through..


LENTIL SHEPHERD’S PIE

Ingredients 500kcal

Vegetable Oil 0.5 tsp

Small Onion 0.5

Semi - Skimmed Milk 1.5 tbsp

Brown Lentils 25g

Potatoes 200g

Low Fat Cheddar Cheese, Grated 15g

Ground Pepper To Taste

Carrot 0.5

Leek 0.5

Parsnip 0.5

Mushrooms 2

Tomato Puree 0.5 tbsp

Can Chopped Tomatoes 100g

Sprig Of Rosemary 0.5

Dried Oregano 0.5 tsp

Bay Leaf 0.5

Reduced-Salt Soy Sauce 0.5 tbsp

Method:

1) Cook the lentils in stock or water until they are tender (about 45 minutes). See packet instructions.

2) Meanwhile boil the potatoes. When tender, drain the potatoes, add the grated cheese and black pepper, and mash with the milk to obtain a creamy consistency.

3) Preheat the oven to 200ºC/Fan 180ºC.

4) Heat the oil in a thick-bottomed pan and sauté the onion.

5) Add the carrot, leek and parsnip and a little water. Cover and simmer until almost tender.

6) Add the mushrooms and continue to cook until they are soft. Then add the cooked lentils, tomato puree, tomatoes, rosemary, oregano and bay leaf, and cook for a few more minutes.

7) Add the soy sauce and season to taste with black pepper.

8) Spoon into an ovenproof dish. Cover with the mashed potatoes and use a fork to even out the surface.

9) Bake in the oven for 30–40 minutes, until the top is nicely browned, or pop under the grill t to brown at the end if necessary.


BAKED SALMON WITH FENNEL AND TOMATOES

Ingredients 500kcal

Fennel Bulb 1

Chopped Flat-Leaf Parsley 1 tbsp

Lemon 0.5

Cherry Tomatoes 100g

Olive Oil 0.5 tbsp

Salmon Fillets 200g

Method:

1) Heat oven to 180C/fan 160C/gas 4.

2) Trim the fronds from the fennel and set aside.

3) Cut the fennel bulbs in half, then cut each half into 3 wedges.

4) Cook in boiling salted water for 10 mins, then drain well.

5) Chop the fennel fronds roughly, then mix with the parsley and lemon zest.

6) Spread the drained fennel over a shallow ovenproof dish, then add the tomatoes.

7) Drizzle with olive oil, then bake for 10 mins.

8) Nestle the salmon among the veg, sprinkle with lemon juice, then bake 15 mins more until the fish is just cooked.

9) Scatter over the parsley and serve.


AVOCADO SMOOTHIE

Ingredients 500kcal

Avocoado 1/2

Frozen banana 1/2

Blueberries 1 cup

Pomegranate 1/2 cup

Ice 1/2 cup

Cold water/ dairy free milk of choice 1/2-1 cup

Method:

1) Add all ingredients to a blender and blend until smooth.


BERRY SMOOTHIE BOWL WITH TOASTED COCONUT

Ingredients 500kcal

Coconut Oil 0.8 tbsp

Unsweetened Almond Milk 0.2 cup

Frozen Banana 0.4

Fresh Banana 0.4

Frozen Strawberries 0.4 cup

Fresh Strawberries 0.2 cup

Frozen Blueberries 0.4 cup

Fresh Blueberries 0.2 cup

Frozen Raspberries 0.25 cup

Unsweetened Coconut 1.6 tbsp

Method:

1) Place the coconut in the center of a microwave safe plate, and microwave in 30 second intervals, turning the coconut over until browned and toasted. 2) Combine the yogurt, almond milk, and frozen fruit in a blender and blend until smooth. *The blended mixture will be thicker than a smoothie.* 3).Divide into bowls depending on how many portions you are making. 4) Top each bowl with the remaining sliced bananas, strawberries, blueberries, and toasted coconut and a sprinkle of chia seeds.


CINNAMON CRÊPES WITH NUT BUTTER, SLICED BANANA & RASPBERRIES

Ingredients 500kcal

Gluten Free Brown Bread Flour 37g

Ground Cinnamon 0.5 tsp

Egg 1.5 tbsp

0.5 3

Semi-Skimmed Milk 150ml

Rapeseed Oil 0.5 tsp

Almond Nut Butter 1 tbsp

Banana 1

Raspberries 70g

Method:

1) Tip the flour into a large mixing bowl with the cinnamon. Add the egg and milk, and whisk vigorously until you have a smooth pouring consistency.

2) Place a non-stick frying pan over a medium heat and add a little of the oil. When the oil starts to heat, wipe most of it away with kitchen paper.

3) Once the pan is hot, pour a small amount of the batter into the centre of the pan and swirl it to the sides of the pan in a thin layer.

4) Leave to cook, untouched, for about 2 mins. When it is brown underneath, turn over and cook for 1 min more.

5) Transfer to a warm plate and cover with foil to keep warm.

6) Repeat with the remaining batter. Serve with the nut butter, banana, raspberries and lemon to assemble at the table.


EGGS & AVOCADO

Ingredients 500kcal

Rye/spelt/ wholegrain bread 2 Slices

Eggs 2

Avocado 1

Red onion (diced finely) 1/2

Cherry tomatoes (halved and quartered)

1 Cup

Cucumber (cut into very small squares) 1/4

Spinach– optional–(chopped into small leaves) 1 Cup

Hip and healthy Omega Mix (mixture of sesame, pumpkin, sunflower, flaxseeds)

4 tbsp

Method:

1) In a bowl, peal the skin of the avocado, use a masher to mash the avocado un-till smooth.

2) Mix in the onion, tomatoes, cucumber, seeds and spinach if adding.

3) Bring a saucepan full of water to the boil.

4) When boiling crack the eggs into the water and poach for roughly 2-3 minutes.

5) Put two pieces of your favourite bread into the toaster

6) When crisped spread your avocado mixture equally on both.

7) Top with the egg, and enjoy.


ROAST SUMMER VEGETABLES & CHICKPEAS

Ingredients 500kcal

Courgette, Thickly Sliced 1

Aubergine 0.3

Garlic Clove 1

Red Pepper 0.6

Baking Potato 1

Onion 0.3

Coriander Seeds 0.5 tbsp

Olive Oil 1 tbsp

Can Chopped Tomatoes 150g

Can Chickpeas 150g

Method:

1) Heat oven to 220C/200C fan/gas 7.

2) Tip all the vegetables into a large roasting tin and toss with the coriander seeds, most of the olive oil and salt and pepper.

3) Spread everything out to a single layer, then roast for 45 mins, tossing once or twice until the vegetables are roasted and brown round the edges.

4) Place the tin on a low heat, then add the tomatoes and chickpeas.

5) Bring to a simmer and gently stir.

6) Season to taste, drizzle with olive oil, then scatter over the coriander.

7) Serve from the tin or pile into a serving dish. Eat with chunks of bread.


LEMON AND CASHEW BARS

Ingredients 100kcal

Cashews 14g

Golden Raisins 3g

Agave Syrup 2g

Zest and Juice of Lemons 1/2

Puffed Quinoa 2g

Method:

1) Put the cashews and raisins into a food processor and blitz until the mixture starts to stick together.

2) Transfer to a large bowl, stir in the agave syrup and lemon zest and juice with a wooden spoon until well combined, then mix in the puffed quinoa and puffed rice.

3) Line a baking tray with baking parchment and spoon the mixture onto a tray and smooth out, cover the top with another piece of parchment and place a second tray on top.

4) Press the top tray down to compact the mixture and place a weight on top.

5) Chill for 2 hours.

6) Remove from the fridge, chop into pieces and add toppings (optional). *We added some white chocolate and raspberries for extra flavour*



Congratulations For Completing The Plan!

For further information or to buy more plans visit www.activewithamber.co.uk

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ACTIVE WITH AMBER FITNESS PLAN · muscle groups and elements of fitness. You can choose which days you decide to workout, based on your work, family and general life commitments,