natural fitness studio.

TO
BE “The Natural Alternative To
CO Fitness & Health

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The Natural LBody Diet
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 Disclamer
2
The following information was not written by a doctor,
'the natural body diet
professionally trained nutritionist, naturopath or dietician. The
information contained in this program is for recommendations and
guidelines only. No claim or opinion in this guide is intended to be,
nor should be construed to be, medical advice. You should not rely
on the information or products mentioned as a substitute for
professional medical advice, diagnosis, cure or treatment of any
disease. You should consult with a physician or other healthcare
professional before beginning any diet and exercise program. The
respective authors of this document make no representations
about the suitability of the information contained in this program
for any purpose. The entire risk arising out of the use of this
document's content remains with the recipient. In no event shall
the respective authors of this document be liable for any direct,
consequential, incidental, special, punitive or other damages
whatsoever. By reading and following the principles in this guide,
you acknowledge that you have read, understand and agree to be
bound by these terms and conditions.
 5 The Natural Body Diet: Introduction

Welcome to the Natural Body Diet. We are about to go on a

the natural body diet
journey that will involve the science of releasing excess body fat
to create an atmosphere in which a lean physique, peak
performance and optimum mental health work in unison to
deliver overall quality of life.

To begin this program you must have completed our Natural

Detox Program which sets the foundations for the nutritional
journey you are about to embark. All content within this program
is backed by science and has been tested on all shapes, sizes and
fitness types, to which we have obtained effective results every
time. We can attest that if you follow the steps laid out within this
program you too will obtain your optimum physique and peak
health levels. We recommend you run this diet in conjunction with
the Natural Body Program with either private training or small
group classes. This program is designed to trigger and elevate
natural hormones via functional training which will build lean
healthy physique as well as trigger and increase your metabolism,
via metabolic conditioning (explained later) which will contribute
to intense lowering body fat levels. All training programs can only
work to a certain level without the correct nutrition formula.
Therefore this program will provide the foundation for you to be
able to make advances in your physique, overall performance and
mental health.

The Natural Body Diet works because it is designed for our DNA
(biological information storage centre) that has only changed a
small percentage (around 0.02%) in 2.5 million years. Our
surroundings may have changed, however our bodies are still
designed to receive natural sources of food, sunlight, air and
water the way it was millions of years ago. Today, with more than
90,000 chemicals in our diet alone, you can understand why so
many find it hard to positively change/develop their physique and
why so many people are unhealthy. At the core of this program
you will be eliminating toxic materials such as chemicals added to
food and liquids, which will enable your body to thrive and
develop.

The intention of this program is to learn how to implement this

nutrition formula as a lifestyle, further past the 10 weeks of focus
(explained later).
 2 Once you have completed a full revolution (10 weeks) you will
have the complete mental and physical understanding of how
your body reacts to certain foods/macronutrients and how to
'the natural body diet
positively manipulate your body composition and peak
performance.

So let’s begin...
 6
Creating the Foundation: Sugar vs Fats
the natural body diet
Your body is so smart it can choose what fuel it will use to power
your active lifestyle. The choices are sugar (carbohydrates) or
healthy fats . There was a time only a few hundred years back
when we did not have processed carbohydrates in our diets such
as processed sugar, bread, cereal and pasta. This is important to
understand in order to realise that you do need these highly
processed and harmful carbohydrates to thrive.

Grain and processed sugar based foods contain an harmful

amount of sugar in them, in comparison to natural carbohydrates
such as fruits and vegetables. We have a hormone operating
inside our bodies called insulin (we explored this in the Natural
Detox). Insulin's two main roles are to transport nutrients around
the body, delivering them where necessary and the regulation
(washing away) of sugar from the blood so that we maintain
normal and safe sugar levels inside our body. We are most
interested in the latter as it plays a crucial role in how your body
uses certain macronutrients (fats, proteins, carbohydrates etc).

When we have an abnormally high amounts of sugar in the body,

such as when we consume processed/artificial sugar as well as
grain based foods we get what is called a sugar ‘spike’. With this
sugar spike comes a spike in insulin to regulate the sugar that has
been released in the blood. When insulin is spiked (high) it signals
your body to use sugar for fuel. This is not an optimum position
for your body to be in as the energy output that you get from
sugar is a quick burst and then you are left on a low and craving
more sugar.

Our muscles contain a high amount of naturally occurring body

sugar known as glycogen. Glycogen makes up around 60% of
your muscle mass. When you create this insulin spike from eating
processed sugars (grains, cereals, sugar) your body will use sugar
to fuel your training and daily activity. Once the food you
consumed has been burnt your body will look for more fuel in the
form of sugar. Your body will grab this sugar from your muscles.
This means you are essentially burning muscle for a period of
time after consuming processed sugar.
 6 On the flip side when you consume animal meat, seafood, nuts &
seeds, vegetables and small amounts of fruit your body will be
releasing only a natural amount of sugar into your blood and
the natural body diet
therefore your insulin will be kept at normally low levels. When
your insulin is low your body is signalled to burn body fat. This fat
burning state is the optimum state to be in as it allows your body
to shed fat revealing a lean physique. This is because your body is
not grabbing stored sugar from within your muscles to fuel your
training or daily activities. By consuming foods we ate thousands
of years ago you are creating the foundation for a positive
physique change and peak performance.
 7 Unlocking the Power of Macronutrients

The 3 macronutrients that we will examine closely are proteins,

the
carbohydrates and fats. This is completed in order to understand
how they can be utilised in our diet to effectively create lean
the natural
physique and also release excess amounts of body fat. We will also
take a look at the consumption of certain macronutrients in order to
enhance our training to gain greater physical output.

Proteins
natural body

The first macronutrient we will look at is protein. Proteins are

organic compounds that contain amino acids and are essential to all
living organisms. Proteins are essential for the components of the
body such as muscle, hair and skin. Without adequate intake of
protein muscle, hair and skin cannot be at their optimum. Therefore
as one of the main components of program is to build lean
physique, it could be stated that protein is one of if not the most
important macronutrient to ensure we consume adequate levels of.
However, there has been a lot of misinformation out there as to just
how much protein we should consume to build muscle. In our
findings, the correct amount is going to completely differ from
person to person and also in accordance with your fitness goals.
With this said a healthy consumption of protein at breakfast, lunch
and dinner will be suffice and allow for muscle growth and
development. Protein supplementation in the form of whey protein
bodydiet

isolate powder (heal protein) or plant based protein powders (earth

protein) can also be consumed to ensure we have essential protein
intake. As previously stated the consumption of protein in every
meal is anabolic and fat burning by nature as it signals the body to
burn fat instead of muscle. This will allow muscle to be built and
kept and excess body fat to be burned for fuel.

Carbohydrates
All carbohydrates are sugars. However there are natural sugars and
artificial/processed sugars. An easy way to tell if a carbohydrate is
diet

natural or not is does is come straight from the ground or not?

Natural sugars are also anabolic by nature as previously mentioned
your muscle store up to 40% sugar in them. When a natural sugar in
the form of fruit and vegetables is consumed there is a natural
sugar release in the blood and therefore a low insulin release. When
insulin is kept low it will distribute the sugar into muscles where it
will be stored for use during intense physical exercise.
 Fats (Essential Fatty Acids)
8
Fats are grossly misunderstood by the general public. We have been
lead to believe that a high consumption of fat is what leads to being
the
overweight as well as health problems such as heart disease high
the natural
cholesterol etc. This is not the case however, your organs are made
of up around 70% fat, and if you control your fat intake and
significantly lower the amount of fat in your diet you will first notice
your skin and eyes become excessively dry. Fats are essential for us
to survive and thrive hence the name; essential fatty acids.

When it comes to performance fats are an exceptional fuel source.

natural body

Here is the breakdown of energy that you will get from eating 1 gram
of the following macronutrients:

Protein = 4 calories of energy

Carbohydrate = 4 calories of energy
Fat = 9 calories of energy
Therefore for every 1 gram of fat your consume you are getting 2

and 1⁄4 times the amount of energy output than you would get from
protein and sugar.
bodydiet

By increasing your intake of natural, healthy fats you will

automatically lower your insulin levels as fat blunts insulin. This will
result in three positive outcomes:

1. Your body will be signalled to burn fat for fuel instead of

muscle. This increase of natural fats in your diet will allow for
even greater amounts of body fat to be released revealing
your optimum physique.

2. Your athletic performance will be greatly increased as you

will not have an energy low as we all have more than enough
body fat stored to fuel our athletic activities. Even a male
diet

athlete that has 4% body fat has more than enough fat to
fuel a whole ironman event

3. Your body will geared to build lean muscle as you are not
continuously ripping glycogen from the muscles to fuel your
training. Your body will also preserve this hard earned muscle
when it is being fuelled by body fat.
 9 Overview of Effective and Ineffective
Macronutrients
the
The following is a general overview of each macronutrient and
the most commonly consumed foods for each. The list will
the natural
preview effective macronutrient food types and its ineffective
counterpart. The foods listed as ineffective are proven to become
road blocks in reaching our goals of building lean muscle and
body fat loss. Therefore their removal from your shopping list will
ensure we reach our goals.
natural body

Proteins:

EFFECTIVE INEFFECTIVE
Grass-fed Animal Meat Corn and grain fed meat

Free Range Chicken Caged & grain fed poultry

Free Range Eggs Caged eggs

Wild Caught Fish Farmed fish

Shell Fish (oysters etc) Protein with added carbs

Prawns, Squid, Octopus Yoghurt with added sugar

bodydiet

Animal Organs Soy products

Fibirous Vegetables Processed chesses

Raw Chesses
diet
 10 The Effectiveness of Proteins:

Animals that are grass-fed are eating as they were designed to in

the
nature resulting in better quality essential fatty acids as well as
superior protein. Animals that are fed grains can only survive for
the natural
around 6 months due to the lack of nutrient rich, natural foods in
their diet. Animals were never designed to eat grains and corn.
Animal organs follow the same path, if the animal is fed cheap,
low quality food then it’s organs will not carry a high nutrient
value. Poultry that is free ranging will always produce better
protein and fats due to their nutrient rich, natural diet.
natural body

When eggs are produced from free range chickens they are a
much better quality protein due to the chicken eating grass and
bugs. The protein content within them can double so you are also
getting more bang for your buck.

When it comes to fish you can get excellent wild caught fish, for
example salmon that is consuming it’s natural sea diet and
producing quality fatty acids and proteins. On the flip side
salmon can be farmed and fed artificial pellets that are cheap and
produce low quality protein and low levels of omega-3 fatty
acids. This is the case for all fish, so be diligent and ask your local
fish monger which fish is farmed and which is wild caught and if
available always go with wild caught.
bodydiet

Whey protein is derived from cows milk. It contains many

beneficial amino acids which will aid in building lean muscle.
There are protein powders out there that contain added
carbohydrates. This is not a good thing, the carbohydrates are
artificial sugars which will signal your body to burn sugar for fuel
as well as stop Human Growth Hormone release (explained later)
and the sugar itself can easily convert into body fat also.

Greek yogurt is high in good fats and is a source of protein which

makes a good breakfast choice added with nuts, seeds and a
little fruit. There are low-fat yogurts out there with added
diet

chemicals and sugars which can make this source of protein

ineffective in building muscle and burning fat.

Raw cheese like gouda and feta are naturally fermented dairy
and have great protein and fat contents while highly processed
cheese are devoid of beneficial nutrients to assist in our primary
goals.
 11 Carbohydrates:
the
EFFECTIVE INEFFECTIVE
the natural
Fibirous Vegetables Artificall/Processed Sugar

Leafy Greens Large amounts of Fruit

Fruit (berries, bannana) Brown Rice

natural body

Sweet Potato Juices with added sugar

Quinoa and White Rice White Potato

Buckwheat Large amount of white rice

Natural Juices Bread, Crackers, Noodles

Gluten-free products Pasta and Ceral

bodydiet

The Effectiveness of Carbohydrates:

When it comes to carbohydrates there are two very different
types; natural carbohydrates and artificial carbohydrates.
diet

Vegetables are great for us as they contain a large doses of natural

nutrients and fiber to keep the body healthy and regular. However
there are many vegetables which we see as healthy that are
devoid of quality nutrients. A main offender is corn, which has
been genetically modified over time. Corn passes straight through
 12 Carbohydrates Continued..

Small amounts of fruit are effective and a valuable source of

nutrients, however large amounts of fruit should be avoided for
the natural body diet
two reasons, the first being that too much fruit can trigger your
body to use sugar for fuel and leave the body craving sugar after
eating it. The second reason is the large amount of insulin
released from high fruit intake will convert into body fat if not
utilised by the body. In this diet it is recommended to keep fruit
intake to the mornings around breakfast and mid-morning time
and/or post workout when your body is craving sugar to due to
glycogen being depleted from the muscle from high intensity
training (more on this later).

Natural fruit juices without any added sugar are great for that
mid-morning pick me up and/ or post workout recharge. Avoid
the fake fruit juices that are filled with added artificial sugars
which will go against our primary aim.

Starches like sweet potato, quinoa and buckwheat are effective

at replacing muscle glycogen after intense training and to fuel
tough workouts. White rice is okay in small doses (fuel for
training), however in large doses the extra insulin they release
can convert into body fat. Brown rice is in the ineffective column
because it contains anti-nutrients called lectins. These anti-
nutrients which are also found in grains and legumes will inflame
and damage the stomach lining as well as block effective
nutrients from entering the blood stream. So in this case white
rice is effective, however in small amounts and when utilised
properly.

As mentioned grains, pastas and cereals contain unnatural

amounts of sugar in them which results in abnormal insulin
release which can convert into body fat and trigger sugar
(muscle) burning. They also contain these anti-nutrients in them
leaving the body feeling fatigued and internally damaged.
 13 Fats (essential fatty acids):
the
EFFECTIVE INEFFECTIVE
the natural
Butter or Ghee Canola Oil

Grass-fed Animal Fat Sunflower Oil

Tallow or Lard Grapeseed Oil

natural body

Coconut Products Peanut Oil

Avocado Margarine

Wild Fatty Fish Soybean

Nuts and Seeds Trans Fats

Olive and Fish Oils Flaxseed oil

The Effectiveness of Fats:

bodydiet

Vegetable and seed oils such as canola, sunflower and grape-seed

are highly processed and produced in factories from genetically
modified organisms (GMO’s). They contain high levels of omega 6
fatty acids which can cause a variety of cardiovascular issues.

Coconut oil, ghee, tallow or lard are the only oils you should use for
cooking as they do not denature at high temperatures. They are
high in medium chain triglycerides which are absorbed easily
absorbed into the small intestine and less likely to be stored as fat.

For salad dressings we recommend macadamia oil or olive oil but

diet

these should not be used for cooking as they have a low smoke
point and denature easily. For whole foods wild caught fatty fish,
avocados and nuts/seeds will bring most benefit they contain
essential levels of the more desirable omega 3 fatty acids and have
a range of other nutritional benefits in comparison to processed
oils.
 14 Micronutrients:

MICRONUTRIENT DIETRY SOURCE

the
the natural
Calcium Brocolli, Kale and Salmon

Folate Liver, Spinach and Avocados

Seeweed, Eggs and Bananas

Iodine
Beef, Oysters and Lamb
natural body

Iron
Almonds, Spinach and Pumpkin
Magnesium
Any kind of meat
Phosphorous
Sweet Potato, Calms and Tuna
Pottasium Brazil Nuts, Chicken and Sunflower
Seed
Selenium
Sweet Potato, Carrots and Brocolli
Vitamin A
Chickrn, Liver, Salmon, Eggs and
Banana
Vitamin B6 & B12
Red Peppers, Strawberries and
Vitamin C Oranges
bodydiet

Vitamin D Salmon, Tuna, Eggs and Sunlight

Sunflower Seeds, Almonds and

Vitamin E Hazelnut

Vitamin K Kale, Lettuce and Cauliflower

diet
 The Effectiveness of Micronutrients:
15
Micronutrients are a highly overlooked food group. Not only are they
essential for all metabolic functions most of the population have a
deficiency in at least one area. Each micronutrient holds its own set of
the natural body diet
benefits for a happy and healthy body.

Calcium is the main component of bones and teeth and is also required
for muscle contraction, nerve transmission and cellular metabolism.

Folate assists in DNA synthesis and cell division whilst being a major
component in amino acid metabolism which is essential for muscle
growth. It is also essential for the maturation of red blood cells (oxygen
delivery).

Iodine is main component of our thyroid hormones which are essential in

controlling metabolic rate and body temperature.involved

Iron is essential for a large number of bodily functions. It is the main

component is oxygen travel, supports immune function, involved in the
production of neurotransmitters (nerve messages) and the development
of the brain.

Magnesium is thought to assist enzymes in more than 300 chemical

reactions within our body. It supports cellular activity, participates in
muscle contraction, aids blood clotting and is a component of bones.

Selenium is essential for immune function and the synthesis of thyroid

hormones. It also assists enzymes in protecting cell membranes from
damage.

Vitamin A is required for vision, cell differentiation, reproductive function

and immune function. It also plays a major role in bone health.

Vitamins B6 and B12 assist is protein and carbohydrate metabolism

which is essential to get the full potential from these nutrients. They also
support blood cell synthesis and help protect the coating around nerve
fibres.

Vitamin C displays vast benefits ranging from enhancing iron

absorption, assisting is collagen synthesis, regenerating vitamin E as
well as assisting immune function. However is most vital role would be
its role as an antioxidant.

Vitamin D supports blood calcium levels as well as assisting in bone

health. Vitamin E is essential in protecting cell membranes from
oxidation. Vitamin K assists in blood clotting and aids in the formation of
bones.
 Water: The Most Essential Nutrient
16
Salt water is a great conductor of electricity and since our human
bodies are nothing but energy vibrating you can begin to understand
how important water is not only for our overall performance but
the natural body diet
maintaining the electrical energy that runs though us.

Our bodies are geared for survival therefore if you don’t give your body
enough water it will hold onto water when you do drink. Therefore
sipping on water throughout the day will ensure your body does not
STORE water for survival and this means less bloating and a much
leaner physique.

Because in the modern world there are numerous toxins (up to 90,000)
in our food, our drinking water (fluoride and chlorine) and air (carbon
gasses, chemical sprays etc.) the most important use of water it to
assist in eliminating these toxins so that our bodies functional optimally
and ensure avoid sickness and ill health. There are other great natural
additions we can add to water to flush out more toxins laying dormant in
the body and these will be explained in later chapters.

Muscle cells are almost completely comprised of water, therefore in

order to obtain the physique and performance goals we are aiming for it
is important to be hydrated before your training session, and once
you’ve cooled down hydrating after your session. Proper hydration will
ensure that the right metabolic processes are taking place within your
body to enable quality muscle tissue maintained and stored fat lost.

In our time spent training clients and ourselves we have found that little
water is required during your actual training session unless you are
training outside in high temperatures and loosing a lot of water via
perspiration. In fact due to the high intensity nature of functional style
training you will often bloat when consuming water during the workout,
so we advise to be hydrated before you begin training and only sip on
water if required during your workout.

Water is able to metabolise fat that is stored within our bodies. It does
this by ensuring the kidneys function properly so that the liver does not
become overloaded. The liver is the organ that actually metabolises fat,
however if you are dehydrated the liver needs to take up the kidneys job
which will minimise fat burning.
 Stomach Health
17
One of the most important factors for overall health and weight
loss is gut health. There are trillions of good and bad bacteria
that live in the stomach and having this balance of good and bad
the natural body diet
is essential for a good metabolism, digestion and dispersion of
nutrients from your food to your body. A unbalanced gut can
lead to everything from autoimmune disease to depression and
can also result in gas, bloating, fatigue, lethargy, weight issues,
constipation and generally feeling ‘blah’. To counteract these bad
bacteria we have developed 2 essential foods to fill your
stomach with millions of good bacteria for a happy and healthy
gut.

Home-made Bone Broth contains valuable minerals in a form

your body can easily absorb and use, including calcium,
magnesium, phosphorus, silicon, sulphur chondroitin,
glucosamine and a variety of trace minerals.

INGREDIENTS:
4 litres of filtered water
1 kilo grass fed meat bones
3 cloves garlic, crushed
2 tbs of apple cider vinegar
1 tsp himalayan salt
METHOD:
Place all ingredients in a large
pot and bring to boil then
reduce heat and simmer for
8-24 hours.
Strain and serve.

Cultured Vegetables contain higher levels of good bacteria than

any probiotic supplement on the market, they really are the
ultimate superfood. They can be used for healing and optimising
gut flora and fauna as well as assisting in detoxifying heavy
metals and other toxins from the body.

INGREDIENTS:
1/2 head cabbage
1 1/2 tsp himalayan salt
1 tbs caraway seeds
empty glass jar
METHOD:
Shred cabbage into ribbons.
Place in large bowl and
sprinkle with salt. Mix for
around 5 minutes. Add seeds.
Pack into glass jar and cover
entire jar with tea towel and
rubber band. Store in dark
place for 10-14 days.
 The Game Plan: Natural Body Diet
18
You are already 2 weeks into your nutritional journey (The
Natural Detox Program). This has introduced you to the science
and foods of a wholesome diet free of toxins and high insulin
the natural body diet
levels. We are now ready to take it to the next level. Throughout
these next 10 weeks we will take a nutritional journey exploring a
number of tried and proven nutritional techniques so all
partakers can achieve that lean physique we all desire. We wish
you all great luck on your journey and assure you that if followed
this diet will deliver a great body, peak performance and improve
overall quality of life. So enough talking lets dig in!

The following table is an overview for the 10 weeks. In the

following pages we will break down each phase for you, explain
the science behind the nutrition and provide delicious recipes
and programming. The Natural Body Diet aims to gradually
introduce you to a new phase every 2 weeks which slowly and
accumulatively builds what we view as the ideal diet by week 10.
The result is a maintainable nutrition structure that utilises key
nutritional science and techniques so you can be your best.

WEEK DIET PHASE

1 Increase Protein

2 Increase Protein

3 High Fat

4 High Fat

5 Carbohydrate Cycling

6 Carbohydrate Cycling

7 Intermediate Fasting

8 Intermediate Fasting

9 Detox Products

10 Detox Products
 Phase 1: Increase protein
19
You have already been introduce to wholesome toxin free meals
via the Natural Detox Program. Its now time to break down this
science of high proteins and gradually guide your body to its
the natural body diet
optimum state of performance and healing.

The average diet is majorly flawed. Around 50% of all Australians

get 70% of their caloric intake (energy) from carbohydrates.
There seems to be only a small emphasis on protein intake. But
firstly what is protein?

Biologically speaking, proteins are highly complex molecules

formed of small subunits called amino acids. There are 20 known
amino acids that are subject to 3 different groupings. The first
group, called the essential amino acids, includes the ten amino
acids that your body cannot produce on its own; in other words
you need to get them from your diet. The second group, the
non-essential amino acids are all the amino acids your body can
make from either essential amino acids or from protein. Despite
their name non-essential amino acids are just as important at the
essential ones. The third group is the conditional amino acids.
These are only needed when your body is under extreme stress
(sick).

Protein indisputably plays an important part in almost every

physical process and unlike glucose, your body cannot
manufacture protein from other sources. If you do not eat
enough essential amino-acids your body will start breaking down
your muscles to gain protein. Therefore any healthy diet will
need adequate sources of protein preferably the type found in
animal products as we have discussed in the protein section.

Stating that a certain percent of a diet should be protein is

generally not applicable to real life. We as people don't go out
and buy 30g of protein, we buy a nice steak or half a dozen
eggs. Weighing or measuring is an option but often time
consuming and unnecessary. The vast majority of us can roughly
estimate of how much food we require, the same applies for
protein.

Generally speaking around 0.8 -1.2 g of protein per protein per

pound of lean body mass will put you in a healthy range of
around 15 - 20% protein. However, once again, weighing and
calculation of caloric intake can be tedious and time-consuming.
We recommend that to gain an adequate range of protein
consumption focus on using fats as your main source of calories
 INCREASE PROTEIN
BREAKFAST: SAUTEED SPINACH, EGGS & AVO

INGREDIENTS: METHOD:

Melt ghee in a large saucepan.

1 tsp ghee
Cook eggs and set aside. Cook
handful of baby spinach vegetables until soft and add
1/4 cup diced avocado eggs. Mix and serve.
1 large mushroom
2-3 eggs

SNACK: NUT & VEGTABLE STICKS

INGREDIENTS:

2 carrot sicks
2 capsicum sticks
2 celery sticks
nut butter for dipping

LUNCH: CHICKEN AVOCADO SALAD

INGREDIENTS: METHOD:

1/2 cup shredded chicken Mix chicken with vegetables.

1 cup baby spinach Season with salt, olive oil and
1/4 cup diced cucumber lemon juice.
1/4 cup diced capsicum
1/4 cup sun-dried tomatoes COOKING TIP:
olive oil
100g white rice Substitute chicken for salmon
lemon juice
 Sample
DAY
INCREASE PROTEIN
1
SNACK: CUCUMBER BOATS WITH CHICKEN
INGREDIENTS:
2 large cucumbers
300g shredded BBQ chicken
4 tbs natural mayonnaise
1/2 tbs lemon juice
1 tbs flat leaf parsley
1 tsp tarragon leaves
1 tsp lemon zest
1/2 red onion diced
DINNER: MOROCCAN CHICKEN
INGREDIENTS:
250g chicken legs
1 tsp olive oil
1/2 tsp paprika
1/2 tsp turmeric
1/2 tsp ground ginger
1 tsp ground cumin
200g diced pumpkin
knob of ghee
handful baby spinach
METHOD:
Cut cucumbers into 5cm pieces and
length hallways scooping out seeds.
Place all ingredients into a bowl and
combine. Season and scoop into
METHOD:
In a large bowl coat chicken with
olive oil and spices. Cover with glad
wrap and allow to marinate for at
least 2 hours (overnight is best). Pre-
heat oven to 180. In an ovenproof
dish cook chicken for approximenatly
15 minutes. Add pumpkin and cook
for a further 15 minutes. Remove
pumpkin and mash with ghee, salt
and pepper. Serve with baby
spinach.
COOKING TIP:
Serve with cauliflower rice
sautéed in coconut oil
 Sample
DAY
INCREASE PROTEIN
2
BREAKFAST: NATURAL CRUNCH

INGREDIENTS:

75g natural crunch

2 tbs natural yoghurt
handful of berries
1 tsp makuna honey
1 scoop natural body protein

SNACK: BANANA COCONUT PROTEIN SMOOTHIE

INGREDIENTS:

COOKING TIP: 1 cup coconut water

1/2 frozen banana
Try berries or mango instead handful baby spinach
of banana. Be creative. 1 tsp earth blend
1 scoop body or earth protein

LUNCH: CREAMY CHICKEN & CABBAGE SALAD

INGREDIENTS: METHOD:

1 avocado Mash avocado into a creamy slightly

500g shredded cabbage chunky texture in a bowl. Add
200g shredded chicken cabbage olive oil and lemon juice.
3 tbs olive oil Season with salt and pepper.
3 tbs lemon juice Sprinkle with pine nuts and serve.
2 tbs pine nuts
 Sample
DAY
INCREASE PROTEIN
2
INGREDIENTS:
1 cup almonds
1 cup walnuts
1 cup pecans
1.2 cup almond meal
1/2 cup shredded coconut
1/2 cup almond butter
1/2 cup coconut oil
1/4 cup makuna honey
1/2 tsp vanilla powder
DINNER: GRILLED BARRAMUNDI & SAUERKRAUT
INGREDIENTS:
1 tbs olive oil
200-300g barramundi
1/2 avocado sliced
1 tbs sauerkraut
1 cup blanched broccoli
lemon wedge
150g sweet potato roasted
COOKING TIP:
Vary your salads. Try
rocket, feta and pinenuts.
SNACK: PROTEIN NUT BARS
METHOD:
Preheat oven to 160 and line a tray
with baking paper. Place nuts on tray
and bake for 5 minutes. Transfer nuts
to food processor and pulse 4-5
times. Place nuts into bowl and add
almond meal and coconut. Melt
butter and coconut oil in saucepan.
Add honey and vanilla. Pour over
nuts and add goji berries. Combine
into bars and referigerate
METHOD:
Pre-heat frying pan to medium and
add ghee. Add barramundi flesh side
down. Fry until golden and cooked
through. Steam broccoli. Serve with
sauerkraut, avocado, sweet potato
and lemon wedge.
 Sample
DAY
INCREASE PROTEIN
3
BREAKFAST: NATURAL OMELETTE

INGREDIENTS: METHOD:

1 tbs ghee Heat ghee in medium sized pan. Turn

3 eggs whisked on griller to high. Add tomato, onion,
1/2 tomato diced mushroom and pumpkin to pan and
1/2 red onion sliced cook until soft. Pour in egg mixture
1/4 avocado diced and add avocado, ham and kale.
handful baby spinach or kale Cook for a further 3 minutes. Remove
75g sweet potato from heat and finish off top under
30g butternut pumpkin diced griller.
3 mushrooms sliced
3 slices free-range ham sliced

SNACK: TURKEY AND HAM ROLLS

INGREDIENTS: METHOD:

2-3 free range turkey or ham Roll meat slices filled with strips of
slices capsicum cucumber and sun-dried
capsicum sliced tomatoes.
cucumber sliced
sun-dried tomatoes

COOKING TIP:

Substitute chicken for

salmon or beef
 Sample
DAY
INCREASE PROTEIN
3
LUNCH: MINI MEATZA
INGREDIENTS: METHOD:

400g whole peeled canned To make sauce combine canned

tomatoes tomatoes, salt, pepper and oregano in
1 tsp dried oregano a food processor until smooth. To
320g cashews make cashew cheese soak cashews
750ml water in water over night. Place soaked nuts
1 & 1/2 tbs lemon juice in food processor with salt, pepper
200g beef mince and lemon juice and pulse for 1
200g pork mince minute adding extra water to create a
1 egg yolk smooth consistency. Pre-heat oven to
1/4 onion 250. Combine meat, egg, onion,
1 garlic clove garlic, parsley, oregano, salt and
1 tbs flat leaf parsley pepper in a bowl until combined.
1/2 tsp died oregano Grease a baking tray and make mini
handful of kalamatta olives pizza bases around 4cm in diameter.
handful of cherry tomatoes Bake for 6-8 minutes. Spread over
handful fresh basil sauce, add cheese, olives, tomatoes
and bake for a further 5-10 minutes.

SNACK: ACTIVATED PROTEIN NUT MIX

INGREDIENTS: METHOD:

handful of almonds Mix nuts and goji berries together and

handful of walnuts soak in a bowl of water the night
handful of hazelnuts before. Serve with yoghurt.
handful of goji berries
1 tbs natural yoghurt COOKING TIP:

For extra sweetness serve

with honey
 Sample
DAY
INCREASE PROTEIN
3
DINNER: SPICED BEEF & ASIAN GREENS

INGREDIENTS: METHOD:

250g grass-fed beef Coat beef in spices and ghee on both

1 tbs favourite spice mix
1 birds-eye chilli chopped
1 clove garlic chopped
4 tbs olive oil
1 tbs tamari
100g steamed white rice
splash of sesame oil
juice of half a lemon
1 head of broccoli
1 bunch asparagus
sides. In a masonry jar combine chilli,
garlic, olive oil, tamari, sesame oil and
lemon juice. Combine and set aside.
Heat a pan to a medium heat and add
ghee. Cook beef on both sides until
desired level of cooking is achieved.
Steam rice to liking. Steam
vegetables. Serve beef with
vegetables with sauce poured over
them.

COOKING TIP:

Try asian greens such as bok

choy and Chinesee broccoli
 23 Phase 2: Increase fats
Your body is 1/5 of its way through the nutritional journey that will guide
it to exceptional health and performance. So far we have shown the
the natural body diet
benefits of a higher protein diet that is free from toxins. It is now time to
guide your body into a full blown metabolic shift in burning fat for
energy rather than sugar (discussed previously).

We have already explored what fats we should be eating and how fats
can assist us in our nutritional and physique goals. We now must
explore the amount of fat that our bodies need to thrive and fuel our
days. As well as other macronutrients effected by increasing fats.

For each gram of fat we obtain 9 calories which makes it a much more
calorie dense food meaning we need less of it. Fats should make up the
bulk of your macronutrient intake. An effective strategy is to consume
your required amount of carbohydrates and protein and the rest is fat. A
hot tip is to eat enough fat until you are not hungry any more. This
avoids the need for counting calories as our bodies are an great
regulator of hunger and fullness. Do you think our ancient ancestors
counted calories?

Raising fats must be done whilst simultaneously lowering

carbohydrates. As previously discussed if we do not create that shift
from using sugar as fuel to fats our body will continue to display
heightened insulin levels and store excess body fat. A high fat and high
carb diet will just result in excess fat storage. We want to aim for about
80g of carbohydrates per day. The bulk of this should come from
fibrous vegetables and starches such as sweet potato. Accelerated
weight loss can be seen at carbohydrates levels of 50g daily.

So lets recap our intentions for phase 2. We want to maintain increased

protein (phase 1) to moderate level, increase fats to a high level whilst
decreasing carbohydrates to a low level. Its that simple! High fats,
moderate protein and low carbohydrates. This model is very similar to
the highly publicised Paelo diet.

The following pages will depict 7 sample days of increased fat

programming. This will include 7 breakfast and 7 dinner recipes as well
as 7 snack recipes. This will be sufficient for for you to prepare meals
for the remaining phases.
 Sample
DAY
INCREASE FATS
1
BREAKFAST: SWEET POTATO & ZUCHINI FRITTERS WITH
SALMON AND AVO

INGREDIENTS: METHOD:

1 tbs ghee Using paper towel dry excess liquid

50g sweet potato grated
120g zucchini grated
2 eggs
2 slices smoked salmon
1/2 avocado sliced
from sweet potato and zucchini. Heat
large pan with ghee. Add potato,
zucchini, eggs, salt and pepper to
bowl and combine. Form into 2 patties
and cook until golden on both sides.
Top with salmon and avocado.

COOKING TIP:

Use a food processor for

quick and easy grating

SNACK: BANANA COCONUT PROTEIN SMOOTHIE

INGREDIENTS:

1 cup coconut water

1 tbs chia seeds
1/2 frozen banana
handful baby spinach
1 tsp earth blend
1 scoop body or earth protein
 Sample
DAY
INCREASE FATS
1
LUNCH: CREAMY CHICKEN & CABBAGE SALAD

INGREDIENTS: METHOD:

1 avocado Mash avocado into a creamy slightly

500g shredded cabbage
200g shredded chicken
3 tbs olive oil
3 tbs lemon juice
2 tbs pine nuts
chunky texture in a bowl. Add
cabbage olive oil and lemon juice.
Season with salt and pepper. Sprinkle
with pine nuts and serve.

SNACK: CURRIED DEVILED EGGS

INGREDIENTS: METHOD:

12 eggs Place eggs into a large saucepan with

1 tbs vinegar
1/2 cup natural mayonaise
2 tbs pickled ginger
1 tbs dijon mustard
1 tsp curry powder
1 tsp apple cider vinegar
1/2 tsp mustard powder
1/2 cayenne pepper
pinch of himalayan salt
vinegar and bring to boil. Remove
from heat and let stand still in
saucepan for 12 minutes. Drain eggs
and rinse with cold water. Peel each
egg while still warm. Combine
mayonaise, pickled ginger, dijon
mustard curry powder, apple cider
vinegar, mustard powder, cayenne
pepper and salt in a medium bowl.
Cut eggs in half and remove yolks
adding them to mixture. Spoon
mixture into ditch where yolk was and
refrigerate.
 Sample
DAY
INCREASE FATS
1
DINNER: LAMB MEATBALLS & ZOODLES

INGREDIENTS: METHOD:

500g lamb mince Mix lamb, egg, parsley, onion, 1 garlic

1 egg
1/4 cup flat leaf parsley chopped
1/4 brown onion diced
3 crushed garlic clove
1 tsp mixed herbs
2 tsp ghee
1/2 bunch fresh basil leaves
1 can crushed tomatoes
2 zucchinis
and herbs in a large bowl. Season
with salt and pepper. Roll mixture into
small balls. Heat a large pan on a
medium heat and add ghee. Fry balls
for around 6-7 minutes turning
occasionally. Keep pan hot and add
more ghee. Add rest of garlic, basil
and tomatoes. Bring to boil then
simmer for 10 minutes. Mix with
meatballs. Using a vegetable peeler
peel 2 large zucchinis stopping just
before the seed. Rotate and peel the
entire zucchini. Place zucchini in a
colander and sprinkle with a good
amount of salt. let this sit for 15
minutes. Squeeze excess water from
zucchini. Arrange on plate and serve
with meatballs.

COOKING TIP:
Buy a zucchini spritzer to peel
your zucchinis.
 Sample
DAY
INCREASE FATS
2
BREAKFAST: CHOCOLATE & BANANA PANCAKES

INGREDIENTS: METHOD:

2 over-ripe bananas mashed Combine banana, eggs lemon juice

2 free-range eggs and coconut oil in a large bowl until
2 tbs lemon juice combined. Add coconut flour and
1/3 cup coconut oil cacao and combine until smooth.
1/2 coconut flour Heat a large frying pan with coconut
1/4 raw cacao powder oil. Batch cook the pancakes 1 at a
sliced strawberries time. Serve with strawberries, coconut
1 tbs coconut yoghurt yoghurt and maple syrup.
1 tsp maple syrup

COOKING TIP:
Add a scoop of your
favourite protein powder

SNACK: SEED CRACKERS & AVOCADO

INGREDIENTS: METHOD:

3-4 seed crackers Finely chop chives. Add avocado to

1/4 avocado sliced crackers and season with salt and
chives finely chopped pepper. Top with chives.
himalayan salt
ground black pepper
 Sample
DAY
INCREASE FATS
2
LUNCH: PROSCUITTO FRITTATA MUFFINS

INGREDIENTS: METHOD:

1 tsp ghee Preheat oven to 175. Grease a 12 hole

1/2 onion
2 garlic cloves crushed
6 sliced mushrooms
1/4 red capsicum finely chopped
1 tbs flat leaf parsley chopped
1 handful baby spinach
10 eggs
3 tbs almond milk
2 tbs coconut flour
12 slices prosciutto
12 cherry tomatoes halved
muffin tin with ghee. Melt ghee into a
large pan. Add onion and garlic
sautéing for 2 minutes. Add
mushroom and capsicum and sauté
for a further 3 minutes. Add parsley
and spinach and cook until wilted.
Season with salt and pepper and
drain veggies. In a large bowl crack
eggs, almond milk and coconut flour.
Add cooked veggies and combine.
Line each muffin hole with prosciutto
and spoon mixture in. Top each hole
with 2 sliced tomatoes. Place in oven
for 15- 20 minutes. Remove and allow
to cool. Refrigerate and serve as
necessary.

SNACK: NUT & VEGETBALE STICKS

INGREDIENTS:
COOKING TIP:
2 carrot sicks
2 capsicum sticks Try differing vegetables such
2 celery sticks as sweet potato and cucumber
nut butter for dipping
 Sample
DAY
INCREASE FATS
2
DINNER: CAULIFLOWER FRIED RICE & PRAWNS

INGREDIENTS: METHOD:

1 large cauliflower head Pulse cauliflower head in food

4 tsp coconut oil
2 rashers free-range bacon diced
4 eggs
200g peeled prawns
splash of fish sauce
1 onion chopped
2 garlic cloves chopped
1/2 red capsicum
2.5 cm piece ginger chopped
3 tbs tamari
2 spring onions chopped
handful beansprouts
processor until it resembles rice. melt
1 tsp coconut oil in a large pan add
bacon until crispy. Remove and re-oil
pan with 1 tsp coconut oil and sauté
prawns for 2 minutes. Remove and re-
oil pan with 1 tsp coconut oil and
whisk 4 eggs with a flash of fish
sauce. Put aside and re-oil pan with 1
tsp coconut oil. Add garlic, onion,
capsicum, ginger with tamari and
cook for 5 minutes. Add all other
ingredients and cook through. Serve
with beansprouts.
 Sample
DAY
INCREASE FATS
3
BREAKFAST: CHIA PORRIGE

INGREDIENTS: METHOD:

3/4 cup chia seeds Heat a saucepan to a medium heat.

2 cups almond milk Add chia seeds, almond milk, honey,
1 tbs makuna honey vanilla and bring to simmer. Reduce
1 vanilla pod heat and cover, cooking for 5 minutes
1 tsp cinnamon or until light and fluffy. Add cinnamon
and allow to cool. Serve with berries
and coconut flakes.

COOKING TIP:

Try adding fresh berries

SNACK: COCONUT PROTEIN BALLS

INGREDIENTS: METHOD:

1 cup macadamia nuts Combine macadamia nuts, dates and

3/4 cup pitted dates un-toasted coconut in a food
1/2 cup shredded coconut processor until well blended. Create
1/4 cup shredded coconut toasted small balls the size of ping pong. Roll
balls into toasted coconut to finish
 Sample
DAY
INCREASE FATS
3
LUNCH: GRILLED SALMON & ROCKET SALAD

INGREDIENTS: METHOD:

1 tsp coconut oil Melt coconut oil in medium pan and

150g salmon grill salmon for 3 minutes on each
large handful of rocket side. To make salad combine
1/2 cup diced cucumber vegetables and dress with olive oil
1/4 cup tomatoes diced and lemon juice. Serve with
olive oil sauerkraut.
lemon juice
sauerkraut

COOKING TIP:

Try adding some pinenuts for

extra crunch

SNACK: TURKEY & HAM ROLLS

INGREDIENTS: METHOD:

2-3 free range turkey or ham slices Roll meat slices filled with strips of
capsicum sliced capsicum cucumber and sun-dried
cucumber sliced tomatoes.
sun-dried tomatoes
 Sample
DAY
INCREASE FATS
3
DINNER: BUTTER CHICKEN

INGREDIENTS: METHOD:

5 tbs ghee Heat 4 ghee in a large pan on a

1 onion diced
4 garlic cloves crushed
2 tsp ground garam masala
1 tsp ground cardamon
1 tsp ground coriander
1 tsp ground ginger
1 tsp ground turmeric
1/2 tsp paprika
1-2 pinches cayenne pepper
3 tbs tomato paste
2 tbs lemon juice
400ml coconut cream
700g chicken breast or thigh diced
medium heat. Add onion and saute for
3 minutes. Turn the heat down to low
and stir in garlic and spices. Add
tomato paste and cook for 1 minute.
Season with salt and pepper. Add
lemon juice, coconut cream and 1
ghee. Turn up heat to medium and
bring to simmer. Add chicken and
cover cooking for 20-25 minutes.

COOKING TIP:

For a tasty side pulse a

cauliflower and fry in coconut
oil
 Sample
DAY
INCREASE FATS
4
BREAKFAST: NATURAL BIG BREAKFAST

INGREDIENTS: METHOD:

2 eggs Heat large pan with ghee. Fill a

1 large portobello mushroom
1 tomato halved
2 rashers nitrate-free bacon
1/4 avocado sliced
2 slices smoked salmon
medium pot with water and bring to
boil. Poach eggs until cooked (4
minutes). In saucepan cook
mushroom and tomato until soft. Cook
bacon rashers until crispy. Serve with
avocado and salmon.

COOKING TIP:

Try scrambled eggs with

spinach

SNACK: NUT BARS

INGREDIENTS: METHOD:

1 cup almonds Preheat oven to 160 and line a tray

1 cup walnuts
1 cup pecans
1.2 cup almond meal
1/2 cup shredded coconut
1/2 cup almond butter
1/2 cup coconut oil
1/4 cup makuna honey
1/2 tsp vanilla powder
with baking paper. Place nuts on tray
and bake for 5 minutes. Transfer nuts
to food processor and pulse 4-5
times. Place nuts into bowl and add
almond meal and coconut. Melt butter
and coconut oil in saucepan. Add
honey and vanilla. Pour over nuts and
add goji berries. Combine into bars
and referigerate.
 Sample
DAY
INCREASE FATS
4
LUNCH: SALT & PEPPER PRAWNS WITH CHILLI

INGREDIENTS: METHOD:

1/3 cup arrowroot Combine arrowroot, pepper and salt

1 tbs ground white pepper
1 tbs himalayan salt
750g king prawns devined
1/4 cup coconut oil
1 long red chilli
2 stalks lemongrass thinly sliced
4 spring onions cut into 4cm lengths
lime wedges
in a large bowl. Add prawns and coat
evenly. Heat coconut oil in a large
pan. Add chilli and lemongrass and
stir-fry for 30 seconds. Add prawns
and stir-fry for 2-3 minutes. Toss
through spring onions and serve with
lime wedges.

COOKING TIP:

Add some extra chilli for that

extra kick

SNACK: CACAO ALMOND SQUARES

INGREDIENTS: METHOD:

1/2 cup coconut oil melted
1/3 cup coconut oil
1/4 cup maple syrup plus 1/3 cup extra
2 1/2 cups LSA
1/2 cup desiccated coconut
2/3 cup raw cacao powder
3/4 cup slivered almonds roasted
Line a cake pan with baking paper.
Combine melted coconut oil, maple
syrup, LSA and coconut in bowl.
Press mixture into base of pan and
refrigerate for 1 hour. Combine cacao,
coconut oil and extra syrup in a bowl.
Spead mixture over base and scatter
almonds on top. Chill for a further 30
minutes. Cut into squares and serve.
 Sample
DAY
INCREASE FATS
4
DINNER: MOROCCAN CHICKEN

INGREDIENTS: METHOD:

250g chicken legs In a large bowl coat chicken with olive

1 tbs olive oil oil and spices. Cover with glad wrap
1/2 tsp paprika and allow to marinate for at least 2
1/2 tsp turmeric hours (overnight is best). Pre-heat
1/2 tsp ground ginger oven to 180. In an ovenproof dish
1 tsp ground cumin cook chicken for approximenatly 15
200g diced pumpkin minutes. Add pumpkin and cook for a
knob of ghee further 15 minutes. Remove pumpkin
handful baby spinach and mash with ghee, salt and pepper.
Serve with baby spinach.

COOKING TIP:

Substitute with chicken breast

and spoon pan juices over
breast to avoid drying out
 Sample
DAY
INCREASE FATS
5
BREAKFAST: BERRY & ALMOND PROTEIN PANCAKES
INGREDIENTS:
2 eggs
3 tbs coconut milk
1/4 tbs vanilla powder
1 tbs makuna honey
1/2 cup almond meal
1 tsp baking powder
3 tbs coconut flour
1/2 cup mixed berries
pinch of Himalayan salt
2 tbs coconut yoghurt
2 tbs coconut oil
SNACK: MACADAMIA & QUINOA BISCUITS
INGREDIENTS:
1 cup raw macadamia nuts chopped
1 cup quinoa flakes
2 tbs coconut flour
1/4 cup arrowroot
1 cup desiccated coconut
1/2 cup maple syrup
1 tsp bicarbonate soda
150g ghee
2 tbs boiling water
METHOD:
Whisk eggs, coconut milk, vanilla
powder and honey in a small bowl. In
a large bowl combine almond meal,
baking powder, coconut flour, berries
and salt. Stir wet mixture into dry
mixture. Heat coconut oil in large
frying pan. Pour 2 pancakes at a time.
Repeat until batter is gone. Serve with
honey, coconut yoghurt and berries.
METHOD:
Preheat oven to 180. Line 2 large
baking trays with non-stick baking
paper. Combine macadamias, quinoa
flakes, flour, arrowroot and coconut in
a bowl. Whisk maple syrup,
bicarbonate soda, ghee and boiling
water and pour over the dry
ingredients. Mix together until well
combined. Spoon the mixture in 1 tsp
measures then bake for 8-10 minutes.
 Sample
DAY
INCREASE FATS
5
LUNCH: CHICKEN SCHNITZEL AND KALE SALAD

INGREDIENTS: METHOD:

4 chicken breast fillets Cut chicken breasts in half and flatten

2 cups arrow root into 4mm thick pieces. Season with
3 eggs salt and pepper. Place arrow root on a
2 tbs water large plate. Place LSA on a separate
2 tbs thyme large plate. In a separate bowl
2 cups LSA combine eggs, water and thyme. Coat
1/4 cup coconut oil chicken in arrow root then transfer to
50g ghee egg mixture then coat in LSA mixture.
kale leaves Transfer to large baking tray and
lemon cover. Refrigerate for 30 minute to let
coating set. Heat coconut oil and
ghee in a large pan. Cook in for 5
minutes in batched or until golden
brown. Serve with fresh kale and
lemon juice.

COOKING TIP:

Vary your salads. Try rocket,

feta and pinenuts.

SNACK: ACTIVATED PROTEIN NUT MIX

INGREDIENTS: METHOD:

handful of almonds Mix nuts and goji berries together and

handful of walnuts soak in a bowl of water the night
handful of hazelnuts before. The next day top with coconut
handful of goji berries yoghurt and serve.
1 tbs coconut yoghurt
 Sample
DAY
INCREASE FATS
5
DINNER: SOUTHERN FRIED CHICKEN

INGREDIENTS: METHOD:

600g chicken legs Combine chicken, coconut milk,

400ml coconut milk lemon juice, salt and paprika in a
2 tbs lemon juice large bowl. Cover and refrigerate for
1 tsp salt plus 2 tsp extra a few hours. Place onion powder,
1 tbs paprika plus 2 tsp extra arrowroot, extra salt, extra paprika in
1 tbs onion powder a large food bag. Add drained
1 tbs garlic powder chicken and shake to evenly coat the
2 tsp ground white pepper chicken. Heat coconut oil in a large,
1 cup arrowroot deep frying pan to reach a depth of
coconut oil 3cm. Fry chicken in batches turning
occasionally for around 8 minutes
each batch. Drain on paper towel
and serve.
COOKING TIP:

Pair up with your favourite

salad
 Sample
DAY
INCREASE FATS
6
BREAKFAST: NATURAL CRUNCH

INGREDIENTS:
COOKING TIP:
75g natural crunch
2 tbs coconut yoghurt Try different fruit combinations
handful of berries such as banana and kiwi fruit
1 tsp makuna honey
1 scoop natural body protein

SNACK: ROSEMARY NUTS

INGREDIENTS: METHOD:

500g of your favourite nut mix
1 tbs ghee
2 tbs minced fresh rosemary
2 tsp honey
1 1/2 tsp himalayan salt
1/4 tsp cayenne pepper
Preheat oven to 190. Place nuts on
baking tray lined with baking paper
and toast for 8-10 minutes. Meanwhile
in a small saucepan heat ghee,
rosemary, honey, salt and cayenne
and cook until flavours are aromatic.
Pour nuts into bowl and add flavour
mixture completely covering nuts.

LUNCH: SALMON AND PESTO

INGREDIENTS: METHOD:

1 tsp coconut oil Heat oil in a large pan. Pat salmon dry
150g salmon fillet with paper towel and season with salt
1/2 cup basil leaves and pepper. Add salmon skin side
2 tbs toasted pine nuts down and cook for 5 minutes. Turn
2 cloves garlic and cook for further 1-2 minutes.
2 tbs olive oil Combine basil, garlic olive oil and
pennants to form pesto.
 Sample
DAY
INCREASE FATS
6
SNACK: CUCUMBER BOATS WITH CHICKEN

INGREDIENTS: METHOD:

2 large cucumbers Preheat oven to 160 and line a tray

300g shredded BBQ chicken
4 tbs natural mayonnaise
1/2 tbs lemon juice
1 tbs flat leaf parsley
1 tsp tarragon leaves
1 tsp lemon zest
1/2 red onion diced
with baking paper. Place nuts on tray
and bake for 5 minutes. Transfer nuts
to food processor and pulse 4-5
times. Place nuts into bowl and add
almond meal and coconut. Melt
butter and coconut oil in saucepan.
Add honey and vanilla. Pour over
nuts and add goji berries. Combine
into bars and referigerate

DINNER: GRILLED BARRAMUNDI & SAUERKRAUT

INGREDIENTS: METHOD:

1 tbs ghee Pre-heat frying pan to medium and

200-300g barramundi add ghee. Add barramundi flesh
1/2 avocado sliced side down. Fry until golden and
1 tbs sauerkraut cooked through. Steam broccoli.
1 cup blanched broccoli Serve with sauerkraut, avocado and
lemon wedge lemon wedge.

COOKING TIP:

Vary your salads. Try

rocket, feta and pinenuts.
Sample
DAY
INCREASE FATS
7
BREAKFAST: NATURAL OMELETTE

INGREDIENTS: METHOD:

Heat ghee in medium sized pan. Turn

1 tbs ghee
on griller to high. Add tomato, onion,
3 eggs whisked
mushroom and pumpkin to pan and
1/2 tomato diced
cook until soft. Pour in egg mixture
1/2 red onion sliced
and add avocado, ham and kale.
1/4 avocado diced
Cook for a further 3 minutes. Remove
handful baby spinach or kale
from heat and finish off top under
30g butternut pumpkin diced
griller.
3 mushrooms sliced
3 slices free-range ham sliced
COOKING TIP:

Try adding a bit of shredded

chicken for extra protein.

SNACK: NUT & VEGTABLE STICKS

INGREDIENTS:

2 carrot sicks
2 capsicum sticks
2 celery sticks
nut butter for dipping

COOKING TIP:

Lightly grill and season

vegetables
 Sample
DAY
INCREASE FATS
7
LUNCH: CHICKEN AVOCADO SALAD

INGREDIENTS: METHOD:

Mix chicken with vegetables. Season

1/2 cup shredded chicken
with salt, olive oil and lemon juice.
1 cup baby spinach
1/4 cup diced cucumber
1/4 cup diced capsicum
1/4 cup sun-dried tomatoes
olive oil
lemon juice

COOKING TIP:

Substitute chicken for

salmon or beef

SNACK: COCONUT PROTEIN BALLS

INGREDIENTS: METHOD:

1 cup macadamia nuts Combine macadamia nuts, dates and

3/4 cup pitted dates un-toasted coconut in a food
1/2 cup shredded coconut processor until well blended. Create
1/4 cup shredded coconut toasted small balls the size of ping pong. Roll
balls into toasted coconut to finish

COOKING TIP:

Add a scoop of your

favourite protein powder
 Sample
DAY
INCREASE FATS
7
DINNER: BANGERS & MASH WITH GRAVY

INGREDIENTS: METHOD:

500g Jerusalem artichokes (fresh if you
can but canned is fine)
1 medium parsnip chopped
2 large carrots chopped
50g ghee
2 tbs coconut oil
2 large red onions sliced
8 kangaroo sasauges
2 tsp arrowroot
2 garlic cloves
2 tbs fresh rosemary leaves
2 cups organic beef stock
Place artichokes, parsnip and carrot
in a large saucepan and cover with
water. Place on a high heat and bring
to the boil. Boil over 10-12 minutes
until vegetables are tender. Drain
and return to saucepan. Add butter
and mash veggies until smooth.
Meanwhile in a pan heat coconut oil
add onion and cook for 3 minutes.
Push onion to side and cook
sausages for 8-10 minutes. Add
arrowroot to the onions. Stir in garlic
and rosemary and cook for 1 minute.
Add stock and cook, stirring for 1-2
minutes until thick. Season and
spoon over mash and sausages.

COOKING TIP:

Works well with quality

beef sausages too
 Phase 3: Carb Cycling
31
You are now almost halfway through your nutritional journey. By now
your body should have adapted a high fat, moderate protein and low
carb diet. This means that you have made the crucial shift from burning
the natural body diet
sugars as fuel to fats which will of resulted in fat loss, increased mental
performance, eating less and general well being. This is the basis of the
Natural Body Diet. We will now introduce to what we like to call
“nutritional hacks”. These are proven nutritional techniques that will
assist you on your journey. The first of which is CARB CYCLING.

For fat loss and overall performance, HEALTHY carbohydrates are a

necessity. The challenge is to take in just the right amount of carbs at
just the right times. It turns out that what carbs you eat and especially,
when you eat them can drastically affect your body’s response to them.
Through a process called carb cycling, you can manipulate carb
consumption to maximise fat loss while you minimise negative effects.

Carb cycling its more of a hormonal strategy rather than a nutritional

one and works by effecting 3 crucial hormones. The first been the much
talked about insulin. Insulin release varies based on type and amount of
carb consumed. Carb cycling manipulates insulin to minimise fat
storage and maximise muscle synthesis. Low-carb days help us stay
sensitive to insulin, and push fat burning. High-carb days maximise
muscle development and replenish carb storage to enhance exercise
intensity.

The second hormone effected is cortisol. Cortisol is a catabolic

hormone, meaning it breaks down molecules to be used as fuel. It can
be both beneficial and detrimental, as it doesn’t discriminate between
breaking down muscle and fat for fuel. Eating a meal containing
carbohydrates essentially shuts off cortisol production. By carb cycling,
excess cortisol production (muscle loss) is avoided. At just about the
time that cortisol production begins to become excessively catabolic
following low-carb days, a high-carb day is in place to reset this
hormone to avoid muscle loss.

The final hormone effected by carb cycling is leptin. Leptin is a

regulatory hormone for hunger and satiety. If following a low carb diet
for an extended period of time your bodies leptin levels will drop
drastically, resulting in continued hunger. A high carb day will flood
your body with leptin keeping you satisfied and leptin-sensitive.

There will be 2 types of days during this phase; Low Carb days and
High Carb Days. Low carbs days reflect what we have already been
following for the past 2 weeks; keeping carbohydrates to a minimum
and sourcing them from good quality vegetables. As discussed earlier
levels on these days should be around 80g.
 Phase 3: Carb Cycling
32
High Carb days will involved a sharp rise in carbohydrate levels. It must
be stressed this is not a licence to binge on low quality processed
carbohydrates. Sources should include fibrous vegetables such as
the natural body diet
broccoli, pumpkin and sweet potato. A general limit for carbohydrates
on these days is around 150-200g.

To have success in carb cycling we must time our high carb days to
coincide with release of these 3 essential hormones. A simple table is
given below:

DAY CARBOHYDRATE LEVEL

1 LOW

2 LOW

3 HIGH

4 LOW

5 LOW

6 LOW

7 HIGH

Days 3 and 7 (Wednesday and Sunday) will be your high carbohydrate

days. All the rest of the days will be the high fat, moderate protein and
low carb programming you have already been introduced to. The
following pages will give 2 days of high carb programming. This is to be
combined with the previous 7 days of programming in Phase 2 for you
to mix and match to create a full 14 days of programming.
 Sample CARB CYCLING
DAY (High Carb Day)
3
BREAKFAST: SWEET POTATO & ZUCHINI FRITTERS

INGREDIENTS: METHOD:

1 tbs ghee Using paper towel dry excess liquid

120g sweet potato grated
80g zucchini grated
2 eggs
2 slices smoked salmon
1/2 avocado sliced
from sweet potato and zucchini. Heat
large pan with ghee. Add potato,
zucchini, eggs, salt and pepper to
bowl and combine. Form into 2 patties
and cook until golden on both sides.
Top with salmon and avocado.

SNACK: BANANA COCONUT PROTEIN SMOOTHIE

INGREDIENTS: METHOD:

1 cup coconut milk Combine macadamia nuts, dates and

1/4 cup oats un-toasted coconut in a food
1 frozen banana processor until well blended. Create
1 tsp earth blend small balls the size of ping pong. Roll
1 scoop body or earth protein balls into toasted coconut to finish

LUNCH: CREAMY CHICKEN & CABBAGE SALAD

INGREDIENTS: METHOD:

1 avocado Mash avocado into a creamy slightly

500g shredded cabbage
200g shredded chicken
3 tbs olive oil
3 tbs lemon juice
2 tbs pine nuts
150g white rice steamed
chunky texture in a bowl. Add
cabbage olive oil and lemon juice.
Season with salt and pepper. Sprinkle
with pine nuts and serve with rice.
 Sample CARB CYCLING
DAY (High Carb Day)
3
SNACK: ACTIVATED PROTEIN NUT MIX

INGREDIENTS: METHOD:

handful of almonds Mix nuts and goji berries together and

handful of walnuts soak in a bowl of water the night before.
handful of hazelnuts The next day top with coconut yoghurt
handful of goji berries and serve.
1 tbs coconut yoghurt

DINNER: BUTTER CHICKEN

INGREDIENTS: METHOD:

5 tbs ghee Heat 4 ghee in a large pan on a medium

1 onion diced
4 garlic cloves crushed
2 tsp ground garam masala
1 tsp ground cardamon
1 tsp ground coriander
1 tsp ground ginger
1 tsp ground turmeric
1/2 tsp paprika
1-2 pinches cayenne pepper
3 tbs tomato paste
2 tbs lemon juice
400ml coconut cream
700g chicken breast or thigh diced
500g of steamed white rice
heat. Add onion and saute for 3 minutes.
Turn the heat down to low and stir in
garlic and spices. Add tomato paste and
cook for 1 minute. Season with salt and
pepper. Add lemon juice, coconut cream
and 1 ghee. Turn up heat to medium and
bring to simmer. Add chicken and cover
cooking for 20-25 minutes.
CARB CYCLING TIP:
On high carb days make sure
you have carbs with every meal
 Sample CARB CYCLING
DAY (Low Carb Day)
4
SNACK: ACTIVATED PROTEIN NUT MIX

INGREDIENTS: METHOD:

handful of almonds Mix nuts and goji berries together and

handful of walnuts soak in a bowl of water the night before.
handful of hazelnuts The next day top with coconut yoghurt
handful of goji berries and serve.
1 tbs coconut yoghurt

DINNER: BUTTER CHICKEN

INGREDIENTS: METHOD:

5 tbs ghee Heat 4 ghee in a large pan on a medium

1 onion diced
4 garlic cloves crushed
2 tsp ground garam masala
1 tsp ground cardamon
1 tsp ground coriander
1 tsp ground ginger
1 tsp ground turmeric
1/2 tsp paprika
1-2 pinches cayenne pepper
3 tbs tomato paste
2 tbs lemon juice
400ml coconut cream
700g chicken breast or thigh diced
500g of steamed white rice
heat. Add onion and saute for 3 minutes.
Turn the heat down to low and stir in
garlic and spices. Add tomato paste and
cook for 1 minute. Season with salt and
pepper. Add lemon juice, coconut cream
and 1 ghee. Turn up heat to medium and
bring to simmer. Add chicken and cover
cooking for 20-25 minutes.
CARB CYCLING TIP:
On high carb days make sure
you have carbs with every meal
 Sample Meal Plan : Carbohydrate
DAY Cycling (High Carb Day)
3

BREAKFAST: SWEET POTATO FRITTERS W/ SALMON AND

AVOCADO
Shred sweet potato in a food
1tsp ghee processor. Add to bowl and mix
120g sweet potato shredded with 2 eggs and salt/pepper.
2 slices smoked salmon Add to pan on medium heat and
2 eggs cook until golden. Serve with
1/2 avocado sliced salmon and avocado.

SNACK: TURKEY ROLLS

3 slices free-range unprocessed turkey slices

3 strips of red capsicum
3 strips of cucumber

LUNCH: GRILLED SALMON AND ROCKET SALAD

100g salmon fillet

handful of baby spinach
1/2 cup diced cucumber
1/2 cup diced capsicum
1/4 cup cherry tomatoes diced
100g white rice cooked
Olive oil
lemon juice

SNACK: PROTEIN SMOOTHIE

300ml coconut water

1/2 banana
1 tsp Earth Blend
1 cup baby spinach
1 scoop Body Protein
 Sample Meal Plan : Carbohydrate
DAY Cycling (High Carb Day)
3

DINNER: LAMB MEATBALLS WITH ZOODLES (serves 2-3)

Mix lamb, egg, parsley, onion, 1

500g lamb mince
1 tbs ghee
1/4 cup chopped flat leaf parsley
1 egg
1/4 cup finely chopped brown onion
3 garlic clove crushed
1 tsp dried mixed herbs
1/2 bunch fresh basil
1 can crushed tomatoes
2 large zucchinis peeled into ribbons
clove garlic, herbs in a large bowl.
Season with salt and pepper. Roll
into balls and cook in a large
saucepan with melted ghee. To
make sauce add 2 cloves garlic,
basil and canned tomatoes and
heat through. Season and allow to
simmer for 10 minutes. Peel
zucchinis into ribbons and mix
into sauce with meatballs.
 Sample Meal Plan : Carbohydrate
DAY Cycling (High Carb Day)
7

BREAKFAST: NATURAL OMLETTE

1 tbs ghee Melt ghee in a large saucepan. Add
3 eggs sweet potato and cook for 2
1 tomato diced minutes. Add the rest of the
1/4 avocado diced vegetables and ham and sauté until
1/2 red onion sliced soft. Whisk eggs in a bowl. Add
100g sweet potato diced eggs and top with baby spinach.
3 button mushrooms sliced Cook until eggs turn solid. To finish
2 slices nitrate free, free range ham place pan under a griller.

SNACK:
LUNCH:
SNACK:
 36 Phase 4: Intermittent Fasting (IF)
We are almost there! You should now have the knowledge, recipes and
programming to be living a healthy, sustainable lifestyle, free of toxins
the natural body diet
and harmful foods. Your body should of experienced some major
changes such as loss of body fat, increased strength, mental clarity,
greater energy and overall general performance. You should feel
NATURAL! There is one final nutritional hack that should be utilised;
Intermittent Fasting (IF)
Intermittent fasting can be described as making a conscious decision
to skip certain meals. It basically means eating your calories during a
specific window of the day, and choosing not to eat food during the
rest. Basically this means that on certain days you will have periods
where you do not eat for 8 hours. IF has a number of scientifically
documented health benefits. The most important been increased insulin
sensitivity. This holds a range of health benefits including loss of excess
fat loss, reduced hunger and improved energy.
A second benefit of incorporating IF into your daily programming is that
is has proven to prepare cells to better perform in stressful systems.
This is due to the fact when you enter an IF phase you send your cells
into a minor stressful state which makes them more capable of fending
off certain types of disease and illness. This means less sickness and
greater productivity.
So lets recap what we will be achieving in this phase. We will be
utilising all food types and nutritional techniques we have leant on the
previous phases plus adding in 2 8-hour periods weekly where we do
not eat. This may seem complex or hard to follow but the following table
should put each day into perspective and show how easy and simple
this nutrition plan is.
How to achieved results from this program is very simple. All you have
to remember is on the 3 and 7th day of each week you are the have a
high carb day (around 150-200g carbs). The next day you do not eat
until 3pm. So this essentially means that after every high carb day
simply skip brekky and lunch the next day. Its that simple!. On every
other day you simply eat the tasty high fat, moderate protein and low
carb meals I'm sure you have fallen in love with. What we have done
here is create simplicity for an otherwise complex diet that is
sustainable as a lifestyle and easy to follow for our members.
The following pages will detail a 2 days of programming to further
enhance of how high carb days followed by a fasting period can
provide accelerated fat-loss, decreased hunger and increased
hormone sensitivity.
 37 Phase 4: Intermediate Fasting

DAY HIGH CARB IF

the natural body diet
1
1
2

3 YES

4 YES

7 YES

8 YES

10

11 YES

12 YES

13

14

15 YES

16 YES
Sample Meal Plan : Intermittent Fasting
DAY
3

BREAKFAST: SWEET POTATO FRITTERS W/ SALMON AND

AVOCADO

SNACK: TURKEY ROLLS

LUNCH: GRILLED SALMON AND ROCKET SALAD

SNACK: PROTEIN SMOOTHIE

Sample Meal Plan : Intermittent Fasting
DAY
4

BREAKFAST: SWEET POTATO FRITTERS W/ SALMON AND

AVOCADO

SNACK: TURKEY ROLLS

LUNCH: GRILLED SALMON AND ROCKET SALAD

SNACK: PROTEIN SMOOTHIE

 Phase 5: Detox and Supplement Addition
40 Welcome to the final stage of your nutritional journey. We have come
along way. There will have been major positive changes to your
physique as well as increased overall performance. You have learnt the
the natural body diet
science and effectiveness of all macronutrients and how to utilise these
macronutrients at certain times for what we see as the ultimate diet. This
diet is tasty, fulfilling, effective and most importantly sustainable as a
lifestyle. There is no short cut to good health we must put in place long
term lifestyle and nutritional changes to reach our natural potential.

There is one final addition for your nutritional knowledge. I must stress
that this is not essential but more an informative phase to make you
aware of the products out there and how to utilise them if you need to.
This will ensure all members have the nutritional and scientific
knowledge to be there best! We will explore 11 detox and supplement
additions all available from our NATURAL LIFESTYLE BAR in studio.

Earth Blend: A greens blend blend of Barley, Wheat grass, Spiriluina

and Chlorella suitable as a natural replacement for a multivitamin due to
the high vitamin and mineral content. Members will experience great
nutritional benefits by consuming in the AM and PM.

ZMA: A combination of zinc, magnesium and vitamin B6. These

essential minerals are a feature in any good diet but users can see even
greater health benefits from one capsule each night before bed.
Increased energy, deeper sleep and greater performance are all
reported benefits.

Earth Detox: This is perhaps the staple in any detox addition to a proper
diet. Earth Detox is made from 100% coconut activated charcoal and
serves to rid our body of toxins. It binds to over 30,000 toxic chemicals
and allows them to pass safely through our digestive systems. Users
will receive a toxin free environment for fat-loss by consuming in the AM
and the PM.

Natural Burn: One of the strongest fat burning supplements we have

come across. This all natural combination combines green tea extract,
sesamin as well as a decent amount of caffeine. Two doses daily will
result is an effective accelerant for fat loss whilst not feeling like a
stimulant.

Natural Test: This one is strictly for the men. It combines the 3 most
potent testosterone boosting ingredients known, in doses that are
scientifically documented as been highly effective. The natural
combination of Tribulus, Avena Sativa and Fenugreek results in muscle
growth, fat loss and increased sexual performance.
 Phase 5: Detox and Supplement Addition
41
Natural Joints: A effective combination of the 3 most effective
ingredients for joint and cartilage maintenance and repair. MSM,
Glucosamine and Chondroitin combine to provide relief from existing
the natural body diet
joint conditions whilst helping to prevent further damage.

Natural Recovery: Our pure version of three essential Branched Chain

Amino Acids combines Leucine, Isoleucine and Valine in the highly
accepted 2-1-1 ratio. Sip on Natural recovery during and after intense
exercise or while in an IF window.

Natural Edge: A herbal pre-workout supplement unlike anything on the

market. This all natural combination of essential amino-acids, minerals
and energy is sweetened with stevia and is preservative and artificial
chemical free. Consume 20 minutes before a workout for a massive
increase in performance.

Natural Balance: This is great all round, natural supplement that

delivers a wide range of health benefits. It has been used for thousands
of years in ancient South American culture for its legendary ability to
deliver energy, mental clarity and enhanced sex drive. There is also
added benefits for women during their menstrual cycle.

Heal Protein: This all natural protein is an extremely pure whey protein
isolate that is completely free of denaturing. There is only 1-2%
flavouring added to ensure users experience high levels of protein and
low levels of in-effective fats and carbohydrates. Heal protein will assist
in muscle recovery and create an environment for effective muscle use.
Consume after workouts.

Earth Protein: This one is for the vegans! Our Earth Protein combines
natural, non-GMO, certified organic plant proteins with 100% natural
flavours and sweeteners. The carefully blended combination of natural
sprouted rice and pea proteins results in a full amino acid spectrum, a
common issue with plant based proteins. Basically you are receiving a
top quality protein for recovery and muscle growth with the added
benefit of being from a plant source. Consume after workouts.
 The Trigger: Natural Body Program
42 Nutrition will account for about 70% of your results and it certainly the
most important element is your new Natural Lifestyle. But what about
the other 30%? To complement your new found love of nutrition and
the natural body diet
knowledge we have created the Natural Body Program. This is our 12-
week private training or small group fitness class program. Its aim is to
complement your nutrition to produce the Natural End-State. This is a
realm in which a lean, strong and fit body combines with full mental and
emotional clarity to reach a peak in everyday performance.

Small group fitness classes are our most popular option and allow
members to participate in 4 classes types each which a different focus
and result. These classes have an awesome vibe and allow members to
get fit, loose body fat and have fun all at the same time. Each class in
45 minutes long and conducted by a dedicated and experienced
instructor who guides each class through their 12 week journey. An
outline of classes offered are given below;
O2 (Oxygen): A class suitable for beginners to advance fitness levels.
Takes elements of American football training drills and combines them
into light-weight, high speed exercises designed to burn the most fat
possible. Participants aloud to work at there own pace with work for a
short period of time then rest for a similar period.

Storm: A class for creating a lean and muscular body. Suitable for
beginners to advanced fitness levels. Utilises bodybuilding techniques
such as rest periods and super setting to create the best muscle
building and toning effect.

Performance: An advanced class combining power lifts, basic Olympic

lifts and cardio training. Squad training is designed around some of the
best strength and conditioning programs that rugby league, rugby
union and American football teams use.

Zen: A fitness-based yoga/pilates class that combines elements of

functional strength training, calesthestics body weight training and
spiritual yoga to create a class that not only forges an amazing
physique but gives participants spiritual healing and mental clarity.

The private training structure is designed is designed in 3 stages:

• Level 1: Foundational Fitness (4 weeks)

• Level 2: Functional Fitness (4 weeks)
• Level 3: Skill & Advanced Fitness (4 weeks) 

Each week takes clients through a series of functional strength

movements, fitness training, calisthenics training and core movements
to provide a guaranteed end result of a lean, fit physique.
 Where to from here?
43
Congratulations you have reached the end of your nutritional journey!!
You are now experienced in Natural Nutrition and have the knowledge
to live a clean and healthy lifestyle. Your body will have changed
the natural body diet
dramatically. You will have experienced extensive body fat loss,
increased energy, mental clarity and all around general performance.

So where to from now? We feel that this diet has provided members
with the knowledge, recipes and motivation to create there own
nutritional structure that works for them. However we realise that not all
members will have the knowledge, time or energy to handle there own
nutrition. So we offer peronsalized nutrition programs for members.

Our personalised nutrition programs are carefully prepared by our in-

house naturopath and nutritionist. We will begin with a consultation
where we find out what has worked for you in the past, the types of food
you like to eat and your nutritional goals. We then take this information
and create a fully customised 10-week program in which each meal is
personalised to your liking and goals. These easy to follow programs
include tasty recipes that we feel are sustainable in the long term and
should not be viewed as a diet.

Once again we congratulate you on the completion of your journey and

hope you are reeking the benefits that clean and simple living can have
on your lives.

Peace and love from the Natural Fitness Studio Team x