M O V E M A Y W E E K 3

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

W O R K O U T Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Rest Day

B O N U SW O R K O U T

Walkies!Start your day right. Go for a 20 minute walk to start your day.Bring your dog / friend / partner if you fancy some company.

Stretch and hold!Hold each stretch for 30 secondsChilds poseThread the needle (shoulder)CobraDownward facing dogChilds pose Figure four glute stretchPiriformis stretchLying chest stretch

Leg Day:(Complete x 3)20 sumo squats20 walking lunges1 min wall sit10 glute bridges10 donkey kicks1 min front kicks / can-can

10 squats for every 30 minutes of TV/Netflix/youTube you watch today.

Cardio Fire Up (Complete x 3)100 x skips OR 100m runOR 30sec high knees AND 30 sec butt kicks12 x skaters10 x full burpees12 x jumping jacks10 x walking lunges12 x grasshoppers

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

N O U R I S H M A Y W E E K 3

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

B R E A K F A S TSmoothie1 bananaSmall handful kale1 tbs cacao1 tbs nut butter1 cup almond milk1 cup crushed ice*Why not try some of our other combinations on movenourishbelieve.com?

Savoury Breakfast Bowl2 boiled eggsHandful sliced cabbage½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Carrot Cake Overnight Oats Smoothie1 cup frozen strawberriesSmall handful spinach5 leaves basil1 cup crushed ice1 cup coconut water*Why not try some of our other combinations on movenourishbelieve.com?

Easy Yoghurt Breakfast ½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Choose your own favourite breakfast

Delicious Baked Eggs

L U N C HMarket salad½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 small handful spinach½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

10 Minute Pad Thai* Halloumi & Lentil Salad* Healing Salmon & Cauliflower Rice BowlTip: Try adding a different source of protein to give you a long sustaining lunch

Choose your own lunch!

Why not try a healthier option from your local cafe?

Farmers salad½ zucchin, roasted½ capsicum½ tomato - diced½ cup cooked quinoa1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Choose your own lunch!

D I N N E R10 Minute Pad Thai* Halloumi & Lentil Salad* Healing Salmon &

Cauliflower Rice Bowl Easy DinnerPalm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut

Fast Food Friday:San Choy Bao

Your choice! Why not try a new recipe from Movenourishbelieve.com

Middle Eastern Zucchini Rolls

S N A C K SM 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

2 x Bliss Balls

Pre-cut vegetable sticks with hummus

Easy Yoghurt Cup½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Peanut Butter & Cacao Energy Bars

Rice Cake Toppers

Afternoon Avo Delight

Carrot Cake Overnight Oats

2 x Bliss Balls

Rice Cake Toppers

Pre-cut vegetable sticks with guacamole

Easy Yoghurt Cup½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Banana Bites

Peanut Butter & Cacao Energy Bars

Mexi Crunch Vegetables

T I P SMake enough 10 Minute Pad Thai* for tomorrow’s lunch.

Make tomorrow morning’s Carrot Cake Overnight Oats. Don’t forget the next day’s snack as well!

Make enough Healing Salmon & Cauliflower Rice Bowl for tomorrow’s lunch.

Market Day! Use today to shop for next week’s meal plan, or cook your snacks in advance!

Make tomorrow morning’s Mini Kale Frittatas and portion.

Make enough Middle Eastern Zucchini Rolls for tomorrow’s lunch.

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

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

N O U R I S H M A Y W E E K 3 : V E G E T A R I A N / V E G A N / D F O P T I O N

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

B R E A K F A S TSmoothie1 bananaSmall handful kale1 tbs cacao1 tbs nut butter1 cup almond milk1 cup crushed ice*Why not try some of our other combinations on movenourishbelieve.com?

Savoury Breakfast Bowl100 grams cooked quinoaHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Carrot Cake Overnight Oats Smoothie1 cup frozen strawberriesSmall handful spinach5 leaves basil1 cup crushed ice1 cup coconut water*Why not try some of our other combinations on movenourishbelieve.com?

Easy Yoghurt Breakfast ½ cup Coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Choose your own favourite breakfast

Toast with a topper

L U N C HMarket salad½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 small handful spinach½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

10 Minute Pad Thai* The New Tofu SaladTip: Try adding some different vegetables to spice things up!

Vegan Pho Choose your own lunch!

Why not try a healthier option from your local cafe?

Farmers salad½ zucchin, roasted½ capsicum½ tomato - diced½ cup cooked quinoa1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Choose your own lunch!

D I N N E R10 Minute Pad Thai* The New Tofu Salad Vegan Pho Easy Dinner

Palm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut

Fast Food Friday:Nacho Beans

Your choice! Why not try a new recipe from Movenourishbelieve.com

Middle Eastern Zucchini Rolls

S N A C K SM 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

2 x Bliss Balls

Pre-cut vegetable sticks with hummus

Easy Yoghurt Cup½ cup Coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Peanut Butter & Cacao Energy Bars

Rice Cake Toppers

Sweet Filled Date

Carrot Cake Overnight Oats

2 x Bliss Balls

Rice Cake Toppers

Pre-cut vegetable sticks with guacamole

Easy Yoghurt Cup½ cup Coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Banana Bites

Peanut Butter & Cacao Energy Bars

Mexi Crunch Vegetables

T I P SMake enough 10 Minute Pad Thai* for tomorrow’s lunch.

Make tomorrow morning’s Carrot Cake Overnight Oats. Don’t forget the next day’s snack as well!

Make enough The New Tofu Salad for tomorrow’s lunch.

Make enough Vegan Pho for tomorrow’s lunch.

Market Day! Use today to shop for next week’s meal plan, or cook your snacks in advance!

Make enough Middle Eastern Zucchini Rolls for tomorrow’s lunch.

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

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

B E L I E V E M A Y W E E K 3

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

S T A R TT H E D A Y

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

W E E K L Y F O C U S

Get creative!

W H Y Taking the time to exercise our creativity is not only fun but it also helps challenge our thinking and reconnects us with our creative spirit and intuition. Creativity is a judgement free zone and allows us to explore different approaches to problem solving as well as act as a method of self-expression. Other benefits of spending time being creative include;Increased self-awareness, problem solving skills, courage to try new things, motivation, mood, flexibility and spontaneity.Working on creative projects also means that you can invest spare time into a project that is meaningful and gives you a sense of accomplishment, rather than distracting yourself or tasks/ habits that are there to fill or waste time. It also provides a sense of freedom, expression and a reduction in stress and anxiety.

S U G G E S T I O N S / I D E A S

Set time aside at the end of your day to journal or write freely. See where your mind takes you. It might be a story, poem or just a way to expressing your feelings.

Challenge yourself to find a new way to approach a task today. Just because you’ve always done something a certain way doesn’t mean that it’s the best or most effective way.

Take photos of your daily life. Choose unusual subjects, details, lighting and angles to play with.

Have fun in the kitchen and add your own flair to what you’re making. Ignore the recipe and follow your intuition.

Game night!Invite friends and/or family around for a game night. Try games like charades, Pictionary or improvisation skits to get everyone’s imagination and comedic skills working.

Have some fun choosing your outfit today. What represents how you’re feeling or what you want to project out into the world. Mix up your ‘uniform’ and add some of your individuality into your ensemble.

Sketch or paint.You don’t have to be an incredible artist to enjoy playing around with some etchings or doodles. Start sketching whatever comes to mind that you’d like to create or see. Your favourite place, person or animal or a beautiful house or dress for example.

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!