Beruflich Dokumente
Kultur Dokumente
ters
- Meat Ea
F.I.T.
Chia
Pudding
PHASE 1
SERVES 1
INGREDIENTS
Optional
• Stevia, to sweeten
• 1/2 tbsp. raw cacao, to
enhance chocolate
flavour
• 1 tsp. organic vanilla
extract, to enhance
vanilla flavour
To serve
• Cinnamon
• 10 almonds
• 1/2 cup (75g/2.6 oz.)
fresh or frozen berries
DIRECTIONS
1 35 19
The recommended meals for the 4 weeks are mostly made up of For complete exercise instructions go to
the basics – meats, vegetables, fruit, nuts, eggs, herbs and natural www.emilyskye.com/members/login
garnishes. These foods provide a steady flow of nutrients that help
boost your metabolism and release stored body fat so it can be burnt
off as fuel. These are the foods and meals that I recommend and that
get the best results for me. You may feel hungry or have low energy
for the first few days - this is normal. Your body is adjusting to burning
off stored body fat as energy. You might be wondering why my
program is about ‘back to basics’. The reason I recommend these foods Quads MEAT BREAKFAST SNACK LUNCH SNACK DINNER
r foot Day 19 Black Bean and Lentil F.I.T. Protein Muffins Palak Tempeh in Spinach F.I.T. Mini Omelettes with Crispy Cajun Chickpea
Buy Organic! Try to buy organic food whenever possible. It si worth spending extra back untiletch VEGAN BREAKFAST SNACK LUNCH SNACK DINNER
money on organic - here’s is why: Toxins are terrible for you. They are found in many mass fee l it str
produced foods and can mess up your endocrine system and metabolism, increasing your through . Day 19 F.I.T. Chia Pudding Black Bean and Lentil Palak Tempeh in Spinach F.I.T. Protein Muffins Crispy Cajun Chickpea
body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS your quad Salad Curry with Brown Rice (vegan) Cakes with Vegan
Guacamole
and heart disease.
Vegetables
Vegetables provide vital nutrients to our bodies. They are very nutrient
dense with a minimal amount of calories. Vegetables are important to
include in your diet for anyone trying to lose body fat. Vegetables offer a
high fibre content, which will aid in keeping you regular and help you to ‘fill
up for less’. Vegetables are fat free and cholesterol free. Organic varieties CORE BASED HOME/GYM
are grown with no pesticides or additives. This makes them even healthier. WORKOUT - BEGINNER &
Try to eat a variety of different colored vegetables. The pigment in the skin
are rich sources of disease-fighting antioxidants, helping to protect cells
ADVANCED
from damage that can lead to cancer and heart disease.
Equipment required: Mat, kettlebell.
Fruits and Berries
Fruits, like vegetables, are full of essential fibre and nutrients. They are While
slightly higher in sugar (fructose) than vegetables but, when consumed in
moderation, can provide the body with vital minerals and vitamins. Fruit Hips / Quads keeping your
body upright put
• V sit-ups x 15 reps x 3 sets
- Only 30 secs rest between sets here
• Push-ups x 10 – slow tempo
consumption can help prevent colon cancer, diabetes, high cholesterol, high one knee out in front (5 secs down, 5 secs up)
blood pressure, constipation, and help to aid metabolism and weight loss. & push your hips - Drop to modified push-ups if necessary
forward until you - Repeat x 4 sets
Nuts feel
it stretch through • Superman hold
Put very simply, nuts are a healthy source of protein and good fats. Walnuts your hip & quad - 10 secs hold, 10 secs rest
and almonds in particular (unsalted) are a great source of healthy fats,
- Repeat x 6 sets
antioxidants, protein and fibre. Polyunsaturated fats found in nuts are great
• Kettlebell sumo deadlift
for skin, hair, teeth and nail health. They can lower cholesterol and are a
- 8 reps x 4 sets
perfect ‘pick me up’.
• Wide knee sit-ups
- 20 reps x 3 sets
Meat and Fish • Cool down and stretch
Meat and fish are a source of complete protein and good fats essential
for brain and organ function. Protein is an important part of any sort of
nutritional plan as our bodies thrive on it. Our muscles are created from
it and our skin, nails, hair and teeth reap the benefits from it. Protein is STRETCHING SESSION.
also crucial for energy stores and helps to ensure our bodies can work at
optimum efficiency. Protein makes up approximately 16% of the body’s Complete a comprehensive 30 minute full body
total weight. Our bodies do not have the ability to produce all protein by stretching session.
themselves so we must obtain it from food sources like meat and fish.
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I’ve already lost 5lbs and I’m only on day 11. The food tastes good and
the exercises are not too difficult to perform. I’m very happy so far
and am excited for the 2nd phase.
NOTES: By adding the protein powder to the quinoa porridge you will enhance DAY 14 F.I.T. Pancakes Pork and Apple F.I.T. Moussaka with 30 Almonds and 1 F.I.T. Pepper Steak
the protein content of the breakfast. As quinoa already contains some protein, Patties with 1/4 Salad Apple Stir-Fry with Brown
only a smaller quantity is required. Make sure you measure. Quinoa flakes are a Avocado Rice
great time saving product, as they will only take about 3 minutes to cook. If using
flakes ensure you half the amount of liquid used.
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Please note that some of the • 8 cups (2 L/70 fl. oz.) almond milk, Meal Timing
recipes give you the option to unsweetened (plain and/or vanilla)
You will notice that the meal plan has five separate meals/snacks throughout L-Carnitine
chose your favourite salad greens the day. Everyone’s schedules vary. As such you need to make sure you break Naturally produced in your body. It helps your body burn fat as energy. L-carnitine has also been
and vegetables, or breakfast Miscellaneous shown to reduce fatigue and serve as an appetite suppressant. L-carnitine is a great supplement to
your meals and snacks up evenly throughout the day. For example; if you get
nutrient boosters. This might alter • 1 small package Açaí powder up at 6am to do your morning cardio your breakfast meal can be consumed take when you are dieting. It will not only help your body burn stored fat, but it will increase your
the quantity you might need for • 200g (7.1 oz.) tomato paste before or after training – whichever you prefer. If you plan on having lunch aerobic capacity.
the week. You might also have • 200 ml (7 fl. oz.) vegetable stock at midday you need to plan to have your snack around 10am. You should be When to take: Take 2g first thing in the morning. Should be used daily for maximum effect, so even
some leftover ingredients in the • 1 bottle apple cider vinegar
eating about every 2-3 hours! on rest days.
fridge or freezer from previous • 1 container jalapeño, pickled
weeks. Ensure you take a look in I recommend having one of your meals around the time that you do your Organic Raw Protein
your pantry, fridge and freezer afternoon training session. Eat at least an hour before or as soon as you can Regarded as the ‘building blocks’ of muscle, used by athletes and fitness enthusiasts to help with
before you go shopping. after training (within 40 minutes). If you train at 2pm then eating your snack muscle recovery, muscle repair, lean muscle growth and general health. Remember, the more
after it would be a good idea. Training before dinner is ideal. If you choose to muscle you have the more fat you burn!
Fruit and Vegetables include protein shakes in this plan then I recommend having a shake straight When to take: Your protein powder should assist you reaching your protein requirement and can
after your training session. Take your shaker with you with your protein thus be used as is or as part of a recipe on a daily basis.
• 1 avocado
• 600g berries, fresh or frozen, your choice powder in it so it’s all ready to go. It’s important to plan ahead to create a
• 150g (5.3 oz.) frozen blueberries routine. This will help you ensure success with following the diet guide.
• 1-2 bananas
• 100g (3.5 oz.) baby spinach
• 1/2 head cauliflower
Cook Big
• 4 capsicums (bell pepper) Some of the recipes provide a larger amount of serves so that you can put in
• 1/4 head celery the fridge for use over the next day or two or for you to freeze for later use.
• 1/2 pumpkin
• 1 bunch kale Drinks
• 120g (4.2 oz.) mung bean sprouts
In addition to water, some other drinks are allowed. These being green tea,
• 5-6 onions (red or brown)
• 100g (3.5 oz.) mushrooms herbal tea, fennel tea, mint tea, white tea, water with lemon and up to 2 long
• 11-12 large tomatoes black coffees per day. Stay away from any drinks that contain sugar, artificial
• 1 large ginger, fresh sweeteners, colours or preservatives. Always check the ingredients!
• 2-3 heads garlic, fresh
• 1 jalapeño
I recommend drinking warm water with half a squeezed lemon every morning
before you eat and workout – It aids your digestive system,
Nuts, Seeds, Grains,
cleanses your system, boosts your immune system, balances
Legumes and Flours
pH levels, clears your skin, energizes you, aids in weight
• 100g (3.5 oz.) almonds, natural loss and much more! You can also add 1-2 teaspoons
• 400g (14.1 oz.) tempeh apple cider vinegar and some grated ginger.
• 150g (5.3 oz.) tinned organic
chickpeas (garbanzo beans)
• 1 package buckwheat
• 420g (14.8 oz.) tinned organic kidney beans
• 150g (5.3 oz.) cashew nuts, natural
• 1 container tahini
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5
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The Emily Skye F.I.T. training method aims to supercharge your metabolism by
incorporating resistance training and HIIT circuits. Phase 1 focuses on whole body
definition with workouts for at-home, the gym, for beginners or more advanced trainers.
You will also get access to instructional videos of every exercise in the F.I.T program,
including warm-ups.
Forearms / Wrists
Hold
5-10 se
each st cs
re
Performtch.
times. 3
MEAT F.I.T. Pancakes F.I.T. Chocolate Spinach and Kale, Banana, Coconut Crusted
Protein Balls Mushroom Frittata Chia Smoothie Turkey Patties with
Kale, Sweet Potato Red Cabbage and
and Avocado Salad Apple Slaw
VEGETARIAN F.I.T. Pancakes F.I.T. Chocolate Spinach and Kale, Banana, F.I.T. Stir-fry
Protein Balls Mushroom Frittata Chia Smoothie (vegan)
Kale, Sweet Potato
and Avocado Salad
VEGAN F.I.T. Pancakes F.I.T. Chocolate F.I.T. Bean Stew Kale, Banana, F.I.T. Stir-fry
(vegan) Protein Balls Chia Smoothie (vegan)
Day 4 F.I.T. Quinoa Porridge F.I.T. Mini Omelettes with Black Bean and Lentil F.I.T. Protein Muffins Palak Tempeh in Spinach
1/4 Avocado Salad (vegan) with 1 Protein Curry with Brown Rice
Shake
Day 4 F.I.T. Chia Pudding Vegetable Sticks with Black Bean and Lentil F.I.T. Protein Muffins Palak Tempeh in Spinach
Ajvar Relish and 30 Salad (vegan) and 1 Protein Curry with Brown Rice
Almonds Shake
REST DAY
WARM-UP ONE
EQUIPMENT REQUIRED: 2 CONES
Set up 2 cones 10-15m apart. Complete each
exercise from one cone to the other, then slowly
jog back. Repeat x 3 sets of each exercise.
• High knees
• Bum kicks (boots to glutes)
• Walking lunges
• Side to side left
• Side to side right
• Running backwards
• Jumping skips
• Broad jumps 119
F.I.T. Pancakes
SERVES 2
INGREDIENTS
• 1/4 cup (22.5g/0.8 oz.) coconut flour
• 3/4 cup (85g/3 oz.) protein powder (whey, or vegan friendly), vanilla
• 1 whole egg
• 2 egg whites
• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk,
(option: unsweetened vanilla almond milk)
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
• Dash of pink Himalayan salt
Toppings (optional)
• 1/2 cup (75g/2.6 oz.) fresh or frozen berries or 50g (1.8 oz.) banana
• Cinnamon
• 2 tbsp. plain Greek yoghurt
• Stevia
DIRECTIONS
1. Preheat a non-stick pan over medium-low heat.
2. Meanwhile, mix all dry ingredients in a bowl and blend well.
3. Add the wet ingredients and whisk until thoroughly combined and a batter is
formed.
4. Pour batter onto prepared pan and cook until golden
brown, flipping halfway.
5. Place a serve of pancakes on a plate and top with berries, Greek yoghurt or
your favourite topping. Just ensure it is compliant with the program.
NOTES: The recipe is for two serves so you can easily store one serve in the
fridge to use the next day or have as a quick snack. If you like fluffy pancakes
like I do (see image) you can add 2 teaspoons baking powder in the dry mixture.
INGREDIENTS
• 100g (3.5 oz.) banana
• 1 tsp. organic vanilla extract
• 1 cup (235 ml/8 fl. oz.) unsweetened almond milk
(option: unsweetened vanilla almond milk)
• 1 cup (100g/3.5 oz.) almond flour (option: 1/2-3/4 cup (60-85g/2.1-3 oz.) coconut flour)
• 40g (1.4 oz.) protein powder (vegan-friendly), vanilla
• 2 tsp. baking powder
• 1/4 tsp. cinnamon
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin coconut oil
• 1 tbsp. flaxseed (linseed) meal
• 3 tbsp. water
Toppings (Optional)
• 1/2 cup (75g/2.6 oz.) fresh or frozen berries
• Cinnamon
• Stevia
DIRECTIONS
1. Mix flaxseed and water together and set aside for about 20 minutes.
2. Meanwhile, whisk together almond milk, mashed banana and vanilla extract.
2. Add the flaxseed mixture.
3. In a separate bowl, mix remaining dry ingredients.
4. Incorporate the dry ingredients into the wet and mix until combined.
5. Add more almond milk if the batter is too thick.
6. Melt coconut oil in a non-stick pan over low heat.
7. Pour batter onto the pan and cook until golden brown, flipping halfway.
8. Place a serve of pancakes on a plate and top with berries or your favourite topping.
Just ensure it is compliant with the program.
NOTES: The recipe is for two serves so you can easily store one serve
in the fridge for use the next day or have as a quick snack.
INGREDIENTS
• 2 whole eggs, beaten and seasoned
• 4 egg whites, beaten and seasoned with the whole egg
• 2 cups (60g/2.1 oz.) baby spinach
• 200g (7.1 oz.) mushrooms, sliced
• 60g (2.1 oz.) feta cheese
• 1/2 onion, thinly sliced
• 1/2 leek, thinly sliced
• 1 clove garlic, finely chopped
• 3 tbsp. (45 ml/1.5 fl. oz.) extra virgin coconut oil
• Pinch of turmeric
• 1 sprig flat leaf parsley, stems removed and finely chopped
• 1 sprig oregano, stems removed and finely chopped (option: rosemary or thyme)
DIRECTIONS
1. Preheat the oven to 190°C (375°F).
2. Meanwhile, add 2 tablespoons of oil to a frying pan and place over medium heat.
3. Once the oil is hot add the mushrooms and cook for a few minutes until they
start to brown.
4. Add the onions and cook for another few minutes until the onions start to brown.
5. Add the garlic and cook for another minute.
6. Add the spinach and cook until the spinach starts to wilt.
7. Season with salt and pepper and then remove from heat.
8. Place another frying pan over low to medium heat. 9. Add some oil and heat up.
10..Whilst pan is heating up, whisk egg and egg whites in a bowl together with the
turmeric and any other spice you might want to add. Set aside.
11. Add the vegetables to the second sauté pan and then add the egg mixture.
12. Cook the frittata on the stove for a few minutes, or until it starts to set.
13. Whilst the frittata is cooking, mix half the fresh herbs with the feta cheese in a bowl.
14. Once the frittata begin to set, sprinkle the cheese and herb mix on top.
15. Place the pan into the oven and let cook until the centre of the frittata is firm.
16. Remove the frittata from the oven and place on a chopping board.
17. Let cool and then slice up and serve with the kale, sweet potato and avocado salad.
NOTES: Place the remaining 2 serves in the freezer.
INGREDIENTS
• 1 1/2 cup of baby kale leaves
• 200g (7.1 oz.) of sweet potato, oven roasted
• 1/2 avocado
• 1/2 leek
• Black pepper, to taste
• Pink Himalayan salt, to taste
• Balsamic vinegar
DIRECTIONS
1. Preheat oven to 180°C (350°F).
2. Meanwhile, cut the sweet potato into smaller cubes.
3. Place the sweet potato on an oven tray lined with baking paper. Season with
black pepper and salt.
4. Place in the oven and bake until tender and slightly browned.
5. Set aside and let cool completely.
6. Meanwhile, place the baby kale leafs in a bowl.
7. Add the avocado and sweet potato.
8. Drizzle with some balsamic vinegar.
9. Enjoy!
INGREDIENTS
• 500g (1 lbs. 1.6 oz.) lean turkey mince (option: lean chicken)
• 1 egg
• 2 cloves of garlic, minced
• 1/4 tsp. chilli powder, optional
• 1 tbsp. mixed dried herbs
• 1/4 cup (30g/1.1 oz.) + 1/2 cup (60g/2.1 oz.) almond
flour (or preferred gluten free flour)
• 1/2 cup (50g/1.8 oz.) unsweetened desiccated coconut
• 1/2 cup (120 ml/4 fl. oz.) extra virgin coconut oil
• Pink Himalayan salt
• Black pepper
DIRECTIONS
1. Preheat oven to 180°C (350°F).
2. Meanwhile, add 1/4 cup coconut flour, dessicated coconut and salt
and pepper in a bowl. Mix well.
3. In separate bowl combine the ground turkey, 1/2 cup flour, egg, onion, garlic and spices.
4. Mix well until everything is incorporated.
5. Add coconut oil to a frying pan and heat on medium heat.
6. Meanwhile, form 4 larger or 8 smaller patties with the turkey mixture.
7. Coat with the coconut mixture. Repeat with remaining patties.
8. Place the patties into the frying pan and cook on each side for about 5-7 minutes or
until cooked through.
9. Serve with the red cabbage and apple slaw.
10. Enjoy!
INGREDIENTS
• 1/4 head red cabbage, finely shredded
• 1/2 onion, thinly sliced
• 1 rib celery, sliced
• 1 carrot, shredded
• 1 medium green apple (optional) chopped or finely sliced
• 50g (1.8 oz.) feta cheese, crumbled
• 25g (0.9 oz.) natural walnuts
Dressing
• 1 tbsp. (15 ml/0.5 fl. oz.) extra virgin olive oil
• 1 1/4 tbsp. (20 ml/0.7 fl. oz.) lemon juice
• Stevia
• Pink Himalayan salt, to taste
• Black pepper, to taste
• 1 small clove garlic, minced
• 1/4 tsp. dried oregano
DIRECTIONS
1. Prepare the vegetables and then place them in a large serving bowl.
2. Add the feta cheese and then scatter over the walnuts.
3. Prepare the dressing by mixing together oil,
lemon juice, stevia, oregano, garlic and salt and pepper.
4. Add additional flavouring to taste.
5. Pour dressing over salad, mix and enjoy!
INGREDIENTS
• 400g (14.1 oz.) tempeh, cut into smaller cubes
• 2 onions, sliced
• 2-3 cloves of garlic, minced
• 2 carrots, julienned
• 200g (7.1 oz.) snow peas
• 200g (7.1 oz.) red capsicum (bell pepper), diced
• 1 can (400g/14.1 oz) of organic black beans, drained and rinsed
• 2 tbsp. of black bean sauce
• Red chilli flakes, to taste
• Black pepper, to taste
• Pink Himalayan salt, to taste
• Extra virgin olive oil, to cook
DIRECTIONS
1. Heat some olive oil in a non-stick frying pan (or a wok) over high heat.
2. Add the tempeh and cook until golden brown.
3. Remove the tempeh from the pan.
4. Add the onion and garlic and sauté for about a minute.
5. Add the other vegetables and stir-fry for a few minutes until they are slightly tender.
6. Add the tempeh and the black bean sauce and spices.
7. Cook for another few minutes until the tempeh is heated through.
8. Add a serve on a plate and enjoy!
NOTES: Place the other serves in the fridge or freezer and use at a later date.
INGREDIENTS
• 150g (5.3 oz.) tinned organic kidney beans
• 800g (28.2 oz.) tinned organic chickpeas (garbanzo beans)
• 2 cups (470 ml/16 fl. oz.) of water
• 3/4 cups (100g/3.5 oz.) tomato paste
• 1/2 tsp. extra virgin olive oil
• 1/2 onion, finely chopped
• 2 cloves of garlic, minced
• 1 green chilli, finely chopped, optional (option: red)
• 1/2 tsp. ground paprika
• 1/4 tsp. turmeric
• 1/4 cup (15g/0.5 oz.) of fresh oregano, finely chopped
• Pink Himalayan salt, to taste
• Black pepper, to taste
DIRECTIONS
1. Drain and rinse the chickpeas and kidney beans.
2. Then heat the oil in a fry pan.
3. Add the onion and sauté the over medium heat until they start to brown, then add
the garlic and chilli. Sauté for less than a minute before adding the tomato paste and
the spices.
4. Let the mixture cook for 2-3 minutes and then add the water.
5. Add the chickpeas and the beans, and then let the stew come to a boil.
6. Once boiling, lower the heat and let it simmer for another few minutes.
7. Serve in a bowl and enjoy!
NOTES: Store the remaining serves in the fridge and use over the next
couple of days. You can freeze the remainder of the kidney beans
and use in week 4.
INGREDIENTS
• 3/4 cup (180 ml/6 fl. oz.)
unsweetened vanilla almond milk
• 30g (1.1 oz.) protein powder
(whey, or vegan-friendly), vanilla
• 1 tbsp. flaxseeds (linseeds)
(or seeds of your choice)
• 1/2 ripe banana
• 1/2 tbsp. chia seeds
• 3/4 cup (85g/3 oz.) baby kale (or spinach)
• 1 cup ice
DIRECTIONS
Combine all the ingredients in the blender
and blend until smooth.
INGREDIENTS
• 1 tsp. cinnamon
• Water, as required
• 450g (15.8 oz.) pumpkin, steamed
• 8 tbsp. coconut flour
• 120g (4.2 oz.) pea protein, vanilla
• 3/4 cup dried dates, soaked in water for 20 minutes
• 1 cup raw almonds
• 4 tbsp. raw cacao powder
• Stevia, optional
DIRECTIONS
1. Place all dry ingredients in a food processor and mix until well
combined. Set aside.
2. Steam the pumpkin and then puree together with the dates until
you get a nice smooth consistency.
3. Slowly add in the dry ingredients and mix together. The mixture
should be a bit sticky, but not wet. If the mixture is too dry, add
more water.
4. Once the mixture is ready roll into 24 balls (each
serving equals 3 balls).
5. Freeze for 20-30 minutes.
Thank you for taking your time to have a Sneak Peek of my new Emily Skye
F.I.T. program, and congratulations for taking the f irst step to change.
I hope you love it as much as these girls do:
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DISCLAIMER
The information, recommendations and guidelines that we provide in this guide are
not intended as medical advice or to replace medical advice given by a doctor or other
healthcare professional. In the case of illness or other medical condition, a doctor or health
professional should be consulted prior to commencing this program and diet. The information,
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