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Published by ieshalucci, 2018-09-09 23:21:52

Iesha Lucci 21 Day Habit Changer

Iesha Lucci 21 Day Habit Changer

CONTENTS

2A little reminder

Introduction 3
4
Habit changer
timetable

21 days to make a

5lifestyle

Fitness sheets 6

8Meal suggestions

Workouts 14

IeshaLucci

Welcome to the

21 DAY HABIT CHANGER

INTRODUCTION

WORKOUTS

HOW IT WORKS MEAL SUGGESTIONS

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK Complete 21 days Write down your Supersets for a Write down the 30 Min HIIT!
Push Up Power Write a journal
1 to make it a lifestyle barriers to forming Super Butt
benefits to creating +
Building
entry about your
your new habit/s
+
+
habit journey this
+
these new habits At least 2 meals
Ab Control
+
At least 2 meals and stick them on from suggestions At least 2 meals week

Rest Day
from suggestions your wall with the from suggestions +

+
Rest Day

At least 2 meals +
Rest Day
Habit in BOLD
+
Rest Day

from suggestions At least 2 meals +
+
+

from suggestions At least 3 meals
At least 3 meals Rest Day
from suggestions At least 2 meals
from suggestions +
from suggestions

WEEK Create a small List the steps you At least 2 meals Supersets for a Write a journal
2 reasonable goal for will take to achieve from suggestions Super Butt
entry about your
+
habit journey this
your habit this weeks goal
Read and Reread
development for +
everything you have At least 3 meals week

from suggestions +

SUNDAY
(Resistance) Band it written so far

+
Like Beckham
+
Push Up Power
+
Building

Ab Control
At least 3 meals 30 Min HIIT!
+

+
+

from suggestions At least 2 meals
At least 3 meals At least 3 meals from suggestions
from suggestions from suggestions

WEEK Create a small Ab Control
(Resistance) Band it Push Up Power Re-vist your 30 Min HIIT!
Write a journal
3 reasonable goal for +
Like Beckham
Building
reasons why this +
entry about your
+
+
habit is important to habit journey this
your habit At least 3 meals At least 4 meals you and see if your At least 3 meals
development for from suggestions At least 3 meals feelings still remain
from suggestions week

from suggestions from suggestions +

SUNDAY
+

+
Rest Day
Supersets for a
Super Butt

Rest Day
+
+

+
At least 4 meals
from suggestions At least 4 meals
At least 4 meals from suggestions
from suggestions









• As previously stated these meal suggestions are only suggestions of the types of

meals you can incorporate into your lifestyle. There are a variety of suggestions
in each section, see if you can find your favourite.
• Alongside these meals you may eat foods you want, in moderation. There are
days where it is suggested you eat AT LEAST a certain amount of meals from this

plan, BUT it is not mandatory.

• The Meals Per day can be taken from ANY of the categories, snacks included.

Breakfast Options

OATS  TOAST W/ PEANUT BUTTER   GREEK YOGURT BREAKFAST

50g oats mixed with a BOWLS 
handful of mixed berries,
½ a cup of almond milk ½ 2 slices of whole grain

a cup of boiling water.   bread, spread peanut Vanilla Greek yogurt
Use cinnamon or vanilla to
butter.  topped with your choice
flavour. 
(fruit, seeds, nuts, honey,

dark chocolate) 

CUCUMBER AND AVOCADO VEGAN SMOOTHIE BOWL  SCRAMBLED EGG W/ TOAST
TOAST 

Smoothie Bowl: ¾ cup of 2 eggs, ¼ cup of milk (of
Season thinly sliced water, 145g frozen mango your choosing), 25g
cucumber with fresh lime, chunks, 55g avocado, 7g cheddar grated, small
crushed red pepper flakes, peeled ginger, 30g baby bunch of chive snapped, 1
salt and pepper, spread spinach, 75g clementine spring onion sliced. Pile on
smashed avocado on
peeled, 3 ice cubes, ½ top of 2 slices of whole
whole grain bread season teaspoon matcha green
to your liking and top with tea powder (optional) grain bread toasted 

the cucumber 

Toppings: Diced fresh
mango, seeds and granola

of choice, berries of
choice, clementines. 

Meat, Fish, Veggie & Vegan diets are all covered in the suggestions. Replace
anything you don't like and ensure that you are enjoying the food you're eating

Snack Options (Post + Pre Workout)

RICE CAKES  YOGURT POT  APPLE PEANUT BUTTER
SLICES 
2 whole meal rice cakes  ½ pot of full fat yogurt 
Spread almond/peanut Handful of granola  Slice Apple 
1 banana sliced  Spread peanut butter on
butter  
Add sliced banana   And cup of green tea  top  
And cup of green tea   Sprinkle raisins and chia

seeds 

VEGAN ALKALISING FRUIT PROTEIN BUDDHA BOWL  SPINACH OMELETTE  
SALAD 
Cumin and smoked 2 eggs 
Papaya, avocado,
strawberries, tomatoes, paprika sweet tomatoes  Baby spinach leaves
lemon juice, coriander,
chilli flakes, Himalayan Roasted kale   (torn)  
sea salt, flaxseed & olive
Green salad topped with 1 ½ tablespoon Parmesan
oil 
hemp seeds  cheese (grated) 

Jalapeño and avocado dip ¼ teaspoon onion

with pumpkin seeds  powder 

Quinoa 

Spice black beans 

You can also enjoy
Mixed Nuts, Red bell Pepper with Guacamole, Pitta Bread with Hummus,
Celery sticks with cream cheese, Kale chips, Dark chocolate and almonds,
Cucumber slices with Hummus, Fruit, Hard Boiled Eggs, Baby Carrots with
Hummus or Blue Cheese dressing (2 tablespons), Olives, Sun-dried tomatoes

and Soups

Meat, Fish, Veggie & Vegan diets are all covered in the suggestions. Replace
anything you don't like and ensure that you are enjoying the food you're eating

RICE CAKES Lunch OptionYsO(GtUhReTsPeOaTr  e some eAxPaPmLEpPlEeAsN) UT BUTTER

2CwRhUoNlCeHmYeTaHlArIicSeALcAaDke  s  ½ pBoUt RofRfIuTOll fBaOt WyoLg  urt  SMOKED SSALLICMEOSN  TOASTED
b1SuAttpaLtAnerbaeddrlr,eadgc1sd1eusptalpsaoMibclebomuoearlntfdvesotegisoonnbrrpnfdg ea oP/ enJpoenaaenarnat:nesa noua u yt t  425gHacanndnfueldofbglarcaknobleaa  ns,
½ tom1 abtaoncahnoapspliecde,d1  80g SSliAcNeDAWpIpCleH  
sauce, ½ teaspoon corAn,n2d7c7ugpborfogwrneerincete, a7 5g
grated cheese – cook rice SpBrreoawdnpberaenaudtobfucttheoricoen
toasted , dtoolplo  p of mayo,
combining these Srporcinkeklteleraaviseinss, aavnodcachdioa,
feta cheseeseed, ss liced red

VEsGrAirNacAhLaKAaLnIdSIsNtGir FtoRUIT PinRgOrTeEdIiNenBtUsDaDbHoAveBOadWdL  SoPnINioAnCaHnOdMsEtrLiEpTsToEf  

coSmAbLiAnDe .  cheese at end before smoked salmon, season
tCaukminignoafnf dthsemsotokveed.  lightly w2ithegsgaslt , pepper
flocssarccelpceeAthrhaerhrtmaodPiopilbsvlwpdtoaiprasepflonpbe3lsetsakaer5,jdhkeucyrcgflr,rehniahaicee7soo,ooexdus,5fpapsi,dp,lHgcpv epce,taoeieooebdm½bcddmrdr/bia,oaga,r&aad5clren2aatgoc5dod0oytoe,geeegalbildvsirne,e,,ll
paprika sweet tomatoes  Baby aspnidnalecmholena  ves
RSoeaasstoendwkiathle:    (torn)  

CGurmeeinnosraTlaadcotospepaesdonwiinthg, 1 ½RteapblalecsepoSoanlmPoanrmweitsha: n
salt andhpeempppeser,eodlisv e oil or • cheTehsaei (sgwraeteetdc) hilli
Jalaypoeuñr opraenfedrraevdocoail,d¼o dip ¼ teaspocohnicokennio n
teawspitohopnuomfpckainyesneneedsa nd • Copcoownduetra  nd lime

30g chopped peanuts and sour creQamuinisoao ptional.  chilli chicken  

70g of lettuce (in that Spice black beans  • Tuna mayo 

order)   Sides:  • Grilled chicken 

Store in the fridge until  100g kale chopped, ½ or • Salmon chunks 

ready to eat, before eating wYhoolue acvaoncaadlosodeepnejnodiyng • Remove salmon for
fgoHirvCkCueMumaeaicslxmeuesnrmuyhde5saebsNkdtodeieuecrratdkaysBsssnl,(liu)cldRwaeesesisttCtdhsiwrhbucwieteprheieltlhtsaoHPemuedompcrnpehmyseeosureiusswn,regiaFt,phn(rrK2uedsGafilttielScau,ereboaHecdculneah.apc srimdpesp,sooB,½nloeDsi,lla)ie,mPrdOkiettlEciavhgeBogAsscrs,dwe,oSdaeBladuesaatntoewb-vpmydaieotenrhgCtsiadeeoiHadtdtovraaeurerltofmmoinratimesmoncsnoawuodoatspiotkss,theei,oasdn  

Meat, Fish, Veggie & Vegan diets are all covered in the suggestions. Replace
anything you don't like and ensure that you are enjoying the food you're eating

Dinner Options (these are some examples)

GRILLEDRIACSEPCARAKAGESU S AND THAI BRYOOCGCUORLTI PSOTU P WITH ABPEPALNEPPAESATNAUATNBDUSTATLEARD 
SMOKED SSALLICMEOSN  TOASTED
2CwRhUSoNHlCIeITHmAYKeTEaHTlAArIiCcSeOASLc AaDke  s  ½ pBoUt CRoOfRfICuTOOllNfBaUOtTWy  oLg  urt 
ccab1grSunMurAtosotpaLitAhnuxlerbaaedednrl3r,eaddodgc1sdti1eulsagcp,talphbasaoMib1clilerbomupeoelatirlntaoscfdvesotpebtgisoonclnbeorlrpnlefdg eaoo oscP/ envJpnopheenaaesnoiaslrnaeto:onesa na,nnoua un4 yt otd f sSSCteroFfppBoaeowarrrkcsrtoyieshoanikodktaewcekencndhn2ltdSnehetoSlpolegehy,biprAceseoaaapdyrpbNeeaetslvnioaodoeseDeneaedAusliepdaldWnu,dsoftrpn nuasst,s opIpposlC. blaasn ailrfoceHuvedainoocef o tfdndthfnedmcedofrracruareeaiahedcsnondyideoidnoacll,ei, ,
42P5lagHcacean1ndnfsuelilcdoefbdglasrcahknaoblloleata , n3s,
½saautaceb,le½sptoeoanspoofosnalt ½crutosm1heabdtaongcaahnrolaicpspclielcodev,de1 s8,01g
ctaobrAnle,ns2dp7co7uogpnboorfof gwthrneinerlyincestel,iac7e 5dg
ggirnagtedr. c½heseseede–dcjoaolakpreicñeo

acnodm2bilnimineg ltehaevsees
VEtsGorAgirNeatcAhhLeaKr AaaLnnIddSIsNatdGirdFtoRaUIT PinRg(OorTepEdtiIoiNennBatUsl)DainDbHoaAvfeoBoOaddWdL  tomSoPanItNiooAnpCuaHrnéOdeMsmEtrLiixEpeTsdToEwf  ith
handcfuoSlmAobLf iAsnDhe i.i take proccheesessoer autnetilnydobuehfoarvee a wsmatoekr,esdesaaslomnoann, dsebaosilotno
mushrooms without stems, Ctaukminignopafanfsdthtese.msotokveed.  lightly w2tihtheicgskgaeslnt ,. p  epper
flbtaeocusnsnarccnelpceeAdtGhdrhcaerhrtmaoedPihoprtilbshvliwprdtoaiplroasleeptaflonpbeo3aflsnetnsakaers5,sgjdhdkeucyrdscgpflrr,rehniaehoaicalete7isoo,eoogoexrdust,5fpaanpshhi,dp,clHgcpgv epetce,ootlaoeuieoyoebdm½ansbcdsdmrdr/ctiabia,oago.a,uhr &amad5clrnen2anaatgoc5sdoed0oytrtoe,igreeegallabfeildvsoirnned,e,,rdl,l paprika sweet tomatoes  (FBisahb/my easapntidn) acleacmhnolbenea  vaedsded
HeaRSt 1oeaatasstobenledswkpiatohleo:  n  of to chan(tgoernt)h e  meal

CGucrmeoecinonnosuratTlaoadicl oitnospaepahesedoanwviyinthg, 1 ½RteapblalecsesplioSgoahnltmlyP.o anrmweitsha: n
sbaoltttaonmdhppeoemtp.ppAesderd,eotdhlisev epoaisl toer • cheTehsaei (sgwraeteetdc) hilli
Jaalanypdoeufñryopirtae,nfmedrarakevedoscouailr,de¼otdoip s¼licteeacsupcocuohmnicbokeenrnioa nnd
tsetairw.spLitoheotpnitugomefptckaginyoelsdnenenedtsah nedn t•omatoCsoppcorowinndkueletra wnidthlismaelt,
30thgecshhoipitapkeedspaenadnugtrseeannd saodudr4crceuQapmusinoisofaow pattioenr aolr.  pepper acnhdilali clihttilcekleenm  on
70g of loenttiuocnes.( in that stocSk,psicaelt balnadckabsemanasll cup • juiceTaunndasmeravyeo 
of dicedSsiwdese:t  potato. • Grilled chicken 
order)  
CSuttoirnetoinsltihceesfraidngdecuunbteils A 1ft0e0rgbokaililnegcwhoitphptehde,l½id foorr • Salmon chunks 

reaadnydtoseeravte, bweitfhorweaeramting wYh2oomlueinacsva,onacdaadlo1spodoeeupnedjnodoiyfng •SALMROeNmAoNvDeSsNaAlmP oPnEAfoSr
½fgoHtirwosvCkCuweMOreCutmaediHenalicsllxgmeeIaoeuC1esenrt,vmu0Kyhcdseepg5sh0aEebnosuaNigNkdtcotdeancaieuekcrragcAdottedkaoayrNsBsoehnssmnl,D(kli(eou)cldsRbewaonCteelrdsielssisHcesett)Ctd ahesaI iwPrluhdisbumcSwciettepra  eheeieltnlhtsaodHPemuedoummpcParnnbapehinmlt1rxaiyseeobdltcosurucecbleeicusurscwnrenr,orpeo1geiadcFt,plbaiohncec,(rrKcl2mfeueudosrciGalcnfilpoaatytielSocaud,evnniroaecsboaeHtducfdordculrntoeanhsdne.aapca .srptiiund mdipesnnplitddn,sgdsooBmea,½msnlfcroceDroi.soloehi,klAula)iooes,m.Ppird khdntOkihedttlEciavhgeB[ogBASsscrsr,daOweo,oSdlaemnwBl1adueesana0otwntoewb0npu(-vrpimtsygiidaniecheocttenrhcgeeCacstsicaodee aennoiHahdtodt(m aovraaioabeukcrperltefpoefemkmoinradspptdeimresmona)erc)ne so lnoaaw]pmuox doastlspiaootks5s,thcenei,0oaes dgnd  

Meat, Fish, Veggie & Vegan diets are all covered in the suggestions. Replace
anything you don't like and ensure that you are enjoying the food you're eating

Dinner Options (these are some more examples)

GRILLED ASPARAGUS AND THAI BROCCOLI SOUP WITH BEAN PASTA AND SALAD 

SHIITAKE TACOS  COCONUT  

Cook 2 handfuls of fusilli

Mix 3 tablespoons on Place 1 sliced shallot, 3 pasta. 

canola oil, 1 tablespoon of crushed garlic cloves, 1 Fry chopped onion and

ground chipotle chile, 4 tablespoon of thinly sliced season to your preference,

crushed garlic cloves and ginger. ½ seeded jalapeño when golden add red

½ a tablespoon of salt and 2 lime leaves kidney beans and a

together and add a (optional) in a food tomato purée mixed with

handful of shiitake processor until you have a water, season and boil to

mushrooms without stems, paste. thicken.  

bunch of green onions and (Fish/meat) can be added

toss to coat.  Heat 1 tablespoon of to change the meal

coconut oil in a heavy slightly. 

Grill asparagus until bottom pot. Add the paste

tender and lightly charred, and fry it, make sure to slice cucumber and

and then do the same for stir. Let it get golden then tomato sprinkle with salt,

the shiitakes and green add 4 cups of water or pepper and a little lemon

onions. Cut into slices and stock, salt and a small cup juice and serve

cubes and serve with of diced sweet potato.

warm tortilla, guacamole After boiling with the lid for

lime wedges and hot 2 mins, add 1pound of

sauce broccoli, cover and cook

until broccoli is tender. Add
1 cup of coconut milk. 

Place 1 cup of spinach in
a blender and add soup
mixture blend until smooth
and creamy adding fresh

cilantro. 

Meat, Fish, Veggie & Vegan diets are all covered in the suggestions. Replace
anything you don't like and ensure that you are enjoying the food you're eating





SuperSets for a Super Butt

This workout combines movements from other workouts and places them in a super set form.
Make sure to perform them back to back (Pun intended) without rest. Only rest once both
exercises are completed from the superset.

Ab control!



(Resistance) Band it like
Beckham




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