W O R K O U T

M O V E F E B W E E K 2

B O N U SW O R K O U T

Notes S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

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M O N T U E S W E D T H U R S F R I S A T S U N

Cardio CardioStrength Strength Rest Day

Stretch Stretch

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

25 minute power walk

25 minute power walk

15 minutes of stretching

25 minutes of stretching Top Tip: Try stretching in the evening to help relax and recover from the day

Try the #LJNoLimits Body Weight Workout on movenourishbelieve.com

Quick upper body circuit: (complete x 4)30 seconds high knees30 seconds butt kicks15 seconds rest30 seconds star jumps30 seconds double leg mountain climbers15 seconds rest30 seconds skaters30 seconds jump lunges1 minute wall sit (recovery)

Quick circuit: (complete x 3)20 double leg raises20 plank jacks20 shoulder taps (in plank position)20 Russian twists

N O U R I S H F E B W E E K 2

B R E A K F A S T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

Overnight oats: ½ cup oats½ cup mixed berries1 cup almond milk(soak overnight)¼ cup your favourite granola

Breakfast cakes*Smoothie *Why not try some of our new combinations on movenourishbelieve.com

Smoothie Make your smoothie using your favourites: fruit, nut butter or chia seeds, coconut water and ice.

Overnight Chia pudding:2 tbs chia seeds ½ cup diced mango1 cup almond milk(soak overnight)¼ cup your favourite granola

Muesli Hotcakes* Breakfast toast: 1 toast2 tbs hummus1 tomato, dicedTop with snow pea sprouts or alfalfa

Greens bowl*:½ zucchini½ bunch broccolini½ cup edamame beanshandful spinach½ cup cooked brown rice½ avocado*or find our recipe on movenourishbelieve.com

Super salad with spicy zucchini and quinoa fritters*

Top Tip: Try adding a different source of protein or dressing so it is different to last nights dinner!

Buckwheat Pasta*

Market salad*:½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 handful spinach ½ avocadoPalm sized serve protein*or find our recipe on movenourishbelieve.com

Sesame Seared Tuna* Your choice! Why not try a new recipe from movenourishbelieve.com?

If you’re in a hurry, cook up our go to ‘Easy Dinner’

Veggie wrap:¼ avocado 1 tbs sauerkraut (Use last nights leftovers)

Buckwheat Pasta* with a source of protein

Easy Dinner: Palm sized serve protein 2 cups green salad ½ cup sweet potato cooked to your liking 1 tbs sauerkraut

Sesame Seared Tuna* If you’re in a hurry, cook up our go to ‘Easy Dinner’

Super salad with spicy zucchini and quinoa fritters*

Top Tip: Remember to make enough for tomorrows lunch!

Hulk bowl*½ zucchini½ bunch broccolini½ cup edamame beanshandful spinach½ cup cook brown ricePalm sized serve protein *or find our recipe on movenourishbelieve.com

Fast Food Friday – Loaded MNB Nachos

1 cup cut vegetable sticks 2 tbs guacamole

2 x Bliss Balls

2 x Bliss Balls

Yesterday’s Chia pudding

Yesterday’s overnight oats

Small palm serve of mixed seeds and nuts

Top tip: we love almonds, walnuts, brazil nuts, pumpkin seeds, sunflower seeds

2 x Bliss Balls

Small palm serve of mixed seeds and nuts Top tip: we love almonds, walnuts, brazil nuts, pumpkin seeds, sunflower seeds

1 cup cut vegetable sticks 2 tbs hummus

PBJ Smoothie: ½ cup mixed berries ½ cup strawberries ¼ cup yoghurt 1 tbs nut butter Filtered water / Ice *1 scoop vanilla protein powder optional

1 cup cut vegetable sticks 2 tbs hummus

PBJ Smoothie: ½ cup mixed berries ½ cup strawberries ¼ cup yoghurt 1 tbs nut butter Filtered water / Ice 1 scoop vanilla protein powder (optional)

Yesterday’s breakfast cake

1 cup cut vegetable sticks 1 tbs pesto

Make sure you make enough dinner all week so you have leftovers for lunch!

Don’t forget to make your chia pudding tonight.

Tonight, you can cook your breakfast cakes! These can cook while you are preparing your dinner.

You’re almost there! Use tonight’s easy dinner as a way to use up some of your left-over vegetables.

You’ve made it! Take the night off from prepping!

Nourish and Believe combo! Take your family to the Farmer’s Market to pick up the freshest, in season produce for next week.

Prepare for next week! Make your snacks and start prepping lunches.

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

T U E S W E D T H U R S F R I S A T S U N

M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Remember to drink 2-3L of water every day!

N O U R I S H F E B W E E K 2 : V E G E T A R I A N / V E G A N / D F O P T I O N

B R E A K F A S T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

Overnight oats: ½ cup oats½ cup mixed berries1 cup almond milk(soak overnight)¼ cup your favourite granola

Breakfast cakesSmoothie *Why not try some of our new combinations on movenourishbelieve.com

Smoothie Make your smoothie using your favourites: fruit, nut butter or chia seeds, coconut water and ice.

Overnight Chia pudding:2 tbs chia seeds ½ cup diced mango1 cup almond milk(soak overnight)¼ cup your favourite granola

Home Made Baked Beans*

Breakfast toast: 1 toast2 tbs hummus1 tomato, dicedTop with snow pea sprouts or alfalfa(or leftover frittata)

Greens bowl*:½ zucchini½ bunch broccolini½ cup edamame beanshandful spinach½ cup cooked brown rice½ avocado*or find our recipe on movenourishbelieve.com

Mediterranean Vegan Kale Salad*

Top Tip: Try adding a different source of protein or dressing so it is different to last nights dinner!

Buckwheat Pasta*

Market salad*:½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 handful spinach ½ avocadoPalm sized serve protein*or find our recipe on movenourishbelieve.com

Vietnamese Pho* Your choice! Why not try a new recipe from movenourishbelieve.com?

If you’re in a hurry, cook up our go to ‘Easy Dinner’

Veggie wrap:¼ avocado 1 tbs sauerkraut (Use last nights leftovers)

Buckwheat Pasta* with a source of protein

Easy Dinner: 1 serve protein 2 cups green salad ½ cup sweet potato cooked to your liking 1 tbs sauerkraut

Vietnamese Pho* If you’re in a hurry, cook up our go to ‘Easy Dinner’

Mediterranean Vegan Kale Salad*

Top Tip: Remember to make enough for tomorrows lunch!

Hulk bowl*½ zucchini½ bunch broccoli½ cup edamame beanshandful spinach½ cup cook brown ricePalm sized serve protein *or find our recipe on movenourishbelieve.com

Fast Food Friday – Loaded MNB Nachos*

1 cup cut vegetable sticks 1 tbs pesto

2 x Bliss Balls

2 x Bliss Balls

Yesterday’s Chia pudding

Yesterday’s overnight oats

Small palm serve of mixed seeds and nuts

Top tip: we love almonds, walnuts, brazil nuts, pumpkin seeds, sunflower seeds

2 x Bliss Balls

Small palm serve of mixed seeds and nuts Top tip: we love almonds, walnuts, brazil nuts, pumpkin seeds, sunflower seeds

1 cup cut vegetable sticks 2 tbs hummus

PBJ Smoothie: ½ cup mixed berries ½ cup strawberries ¼ cup yoghurt 1 tbs nut butter Filtered water / Ice *1 scoop vanilla protein powder optional

1 cup cut vegetable sticks 2 tbs hummus

PBJ Smoothie: ½ cup mixed berries ½ cup strawberries ¼ cup yoghurt 1 tbs nut butter Filtered water / Ice *1 scoop vanilla protein powder optional

Yesterdays breakfast cake

1 cup cut vegetable sticks 1 tbs pesto

Make sure you make enough dinner all week so you have leftovers for lunch!

Don’t forget to make your chia pudding tonight.

Tonight, you can cook your breakfast cakes! These can cook while you are preparing your dinner.

You’re almost there! Use tonight’s easy dinner as a way to use up some of your leftover vegetables.

You’ve made it! Take the night off from prepping!

Nourish and Believe combo! Take your family to the Farmer’s Market to pick up the freshest, in season produce for next week.

Prepare for next week! Make your snacks and start prepping lunches.

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

T U E S W E D T H U R S F R I S A T S U N

M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Remember to drink 2-3L of water every day!

S T A R T T H E D A Y

B E L I E V E

B O N U S

Notes S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

M O N T U E S W E D T H U R S F R I S A T S U N

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

10 minute Meditation

After your meditation, set your intentions for the day

Stop any negative self talk. Only talk about yourself as you would talk about your best friend.

MOVE + BELIEVE comboTake your 30 minute walk outside today

Add 3 new things to your gratitude jar / journal / Active Living Planner.

Add 3 new things to your gratitude jar / journal / Active Living Planner.

Add 3 new things to your gratitude jar / journal / Active Living Planner.

Prep and pamperMeal prep for next week and then pamper yourself with a hot bath, face mask, home manicure or something that helps you relax and feel great.

Spend at least 20 minutes reading before bed.

Criticism free zone!Don’t criticise anyone today (even celebrities!).

Listen to an uplifting playlist to get you energised and excited for the weekend!

Make Your Own! Do a little DIY today. Whether that be fixing something at home, baking from scratch, making homemade beauty treatments or doing some craft.Create or build something positive.

Go somewhere new today to explore. Go for a road trip and stop off to enjoy the sights or take the time to explore somewhere local you pass by regularly

B E L I E V E F E B W E E K 2