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
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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
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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)
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SMOKED SSALLICMEOSN TOASTED
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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