Step into Life Natvia 4 Week Challenge Complete Guide

Grilled Salmon Fillet with Salad

Serves 1 METHOD

INGREDIENTS 1 Prepare your salmon fillet as
• S almon fillet desired ie. baked or grilled.
• F resh green
2 Enjoy with a fresh green salad of choice.
salad of choice

GF DF EF

Sweet Potato Fritters with Yoghurt Salad

Serves 16 fritters • 2 tsp METHOD
ground cumin
INGREDIENTS 1 Place sweet potato, zucchini, fresh
• 4 eggs coriander and onions into a large mixing
• 1 sweet potato, bowl. In a separate bowl, combine flour,
peeled, coarsely • ½ cup ground coriander, cumin, eggs and milk;
grated milk of choice stir until smooth. Add batter to sweet
potato mixture. Stir until well combined.
• 2 zucchinis, • ⅔ cup
chopped natural yoghurt 2 Spray a large frying pan with oil
and place over medium-high heat.
• ½ cup chopped • B unch of rocket Spoon ¼ cup of mixture per fritter
fresh coriander salad to serve into the pan, 3 fritters at a time.

• 1 spanish onion, 3 Cook for 3 minutes each side, or until
chopped golden and cooked through. Continue
with remaining batter to make 16 fritters.
• ½ cup
wholemeal flour 4 Serve with yoghurt and rocket.

• 2 tsp ground
coriander

V

Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information.
49

50

Veggie Pesto Pizza

Serves 1 • 4 small mushrooms METHOD

INGREDIENTS • 3 slices butternut 1 Top Lebanese bread with pesto
pumpkin, diced & chopped veggies.
• 1 wholemeal & steamed
Lebanese bread 2 Sprinkle with ricotta & place
until grill until crispy.
• 1 tbsp basil pesto

• ½ small spanish
onion, chopped

• ¼ capsicum, diced

• H andful of
sundried tomatoes

• ¼ cup low-
fat ricotta

• 1 handful rocket
or baby spinach

EF V

Veggie Lasagne

Serves 6 slices For the topping: METHOD
• 2 eggs
INGREDIENTS 1 Preheat oven to 180°C.
• 2 tbsp 2 Steam the pumpkin.
• 6 wholemeal wholemeal flour 3 Layer lasagna sheets, veggies & ricotta
lasagna sheets
• 2 cups milk in a baking pan and top with combined
• 1 butternut of choice beaten eggs, flour and milk.
pumpkin, peeled
and sliced • Sprinkle of 4 Sprinkle with cheese and bake until
parmesan cheese golden. Can be served with a small,
• 5 spring onions, lean piece of grilled red meat.
chopped

• 2 bunches
spinach, chopped

• 5 00g reduced-
fat ricotta

• ½ cup chopped
fresh parsley

• 1 tin of tomatoes

V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 51

52

Tofu with Frittata

Serves 2 • 3 tbsp METHOD
grated cheese
INGREDIENTS 1 Preheat oven to 180˚C.
• Sprinkle of 1 Beat eggs and flour together
• 150g tofu mixed herbs
until smooth. Add zucchini, corn,
• 3 eggs carrot, chives and combine.

• 2 tbsp 1 Pour into a square glass dish,
wholemeal flour sprinkle with cheese & bake for
20-30 minutes or until set.
• 2 zucchinis, grated
& drained 1 While veggie slice is cooking, slice
tofu & pan fry with mixed herbs.
• ½ cup
corn kernels 1 Once cooked, cut veggie slice in half
& serve with tofu on side. Enjoy.
• 2 carrots,
grated

• 3 tbsp chives,
chopped

V

Baked Fish & Salad

Serves 2

INGREDIENTS • Handful of METHOD
snow peas
For the fish: 1 Preheat oven to 200°C.
• 1 tbsp olive oil • 2 spring onions
2 P lace fish in foil and top with lemon, oil
• 1 fresh lemon, sliced • 1 small cucumber and tomato. Fold up foil & seal in fish.
Place parcels onto a baking tray & bake
• 1 tomato, sliced • 2 cups mixed for 20 minutes or until fish is cooked.
salad greens
• 2 x150g white fish 3 Chop & slice all salad ingredients &
of choice; boned combine in bowl. Drizzle with olive
& skinned oil & squeeze over lemon juice.

For the salad:
• 2 fresh tomatoes,

coarsely chopped

• 1 tbsp
olive oil

• 1 lemon

GF DF EF Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 53

54

Mexican Chicken Bean Salsa
with Pita Bread

Serves 2

INGREDIENTS • 2 small METHOD
wholemeal
• 2 ripe tomatoes, pita breads 1 Combine all ingredients excepted
chopped chicken and toss well.
• 150g
• 1 small spanish chicken breast 2 Slice chicken into thin strips & cook
onion, diced on both sides on a non-stick pan.
• 1 small tin Once cooked, remove from heat.
• 1 cucumber, (100g) of
chopped 3 bean mix 3 Add salad & chicken into pita wrap.

• 1 tsp
lemon juice

• 2 sprigs of
fresh parsley

• 2 tsp olive oil

DF EF

Almond & Pistachio Dukkha
Cous Cous with Chicken

Serves 2

INGREDIENTS • ½ cup fresh METHOD
parsley leaves
• 2 cups 1 Grill chicken.
vegetable stock • 1 cup 2 Boil stock and add coucous.
natural yoghurt
• 250g wholegrain Remove from heat and let liquid absorb.
cous cous • 150g 3 Place lemons on hot pan. Add almonds,
chicken breast
• 1 lemon, cut dukkah and parsley leaves to the
into wedges couscous and toss to combine.
4 Transfer to a large serving bowl. Top with
• 75g slivered lemon, chicken and serve with yoghurt.
almonds, toasted

• 2 tbsp Table of Plenty
pistachio dukkah

Note: Cup/spoon measurements are based on Australian

EF & New Zealand standards. Please see conversion
chart on page 97 for more information.
55

56

Healthy Homemade Tofu Burgers

Serves 2 • 1 small METHOD
spanish onion
INGREDIENTS 1 Mash tofu with garlic and sauces,
• ½ cup then mix in remaining ingredients.
• 2 wholemeal rolls instant oats
2 Shape into patties & pan fry til golden.
• Mixed salad greens • 1 tbsp fresh parsley 3 Serve on a roll with salad veggies. Enjoy.
or coriander,
• 1 tomato, sliced chopped

• 1 cucumber, sliced • F reshly ground
or cracked black
• 100g firm tofu pepper, to taste

• 1 clove garlic, • Olive oil spray
crushed

• 1 tbsp
chilli sauce

• 2 tbsp
peanut butter
(recipe pg.00)

DF EF VG

Thai Beef Salad

Serves 2 For the salad: METHOD
• Small bunch
INGREDIENTS 1 Thinly slice and pan-fry beef
• Canola oil spray lettuce, shredded rare or how desired.

• 150g lean beef • 1 small cucumber, 2 Combine dressing ingredients
chopped and pour over the beef.
For the dressing:
• 2 tomatoes, chopped 3 Mix salad ingredients together & serve
• ⅓ cup of lemon juice with cooked beef & dressing on top.
• 1 spanish onion,
• 2 tsp Natvia chopped
dissolved in
1 tsp water • 2 tbsp chopped mint

• 1 red chilli, seeded • 2 tbsp chopped
and finely chopped coriander

• 1 tbsp chopped mint • 1 small red chilli,
chopped
• 1 tbsp coriander,
chopped

GF DF EF Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 57



DESSERT
swSaeteitscyrathvionsges!

60

Homemade Nice Cream

Serves 3 METHOD

INGREDIENTS 1 Peel, slice & freeze fruit
2 Once frozen, remove fruit from freezer &
• 4 bananas
allow to sit for 20 minutes at room temp.
• 1 Mango 3 Place all ingredients into a blender &
OR
1 cup berries blend until forms ice-cream consistency.
of choice

GF DF EF VG

Baked Apple Muesli METHOD

Serves 4 1 Slice apples into wedges and
squeeze with lemon.
INGREDIENTS
• 4 green 2 P lace in pot and cook with Natvia
and few tablespoons of water.
apples, cored
• 1 lemon 3 Place apple in baking tray and sprinkle with
• 2 tbs Natvia remaining ingredients. Bake until golden.
• 2 tsp cinnamon
• ¼ cup muesli

of choice

DF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 61

62

Du Choc Banana Bites

Serves 16 balls METHOD

INGREDIENTS 1 Peel & slice bananas
2 Mix Du chocolat through nut
• Ripe bananas
butter & spread onto banana.
• 2 tbs home-
made nut butter
(recipe pg.00)

• 1 tsp Du Chocolat

GF DF EF VG

Pumpkin Cheesecake METHOD

Serves 12 For the crust: For the crust:
• 1 cup dates, 1 Combine all ingredients in blender until
INGREDIENTS
pitted & chopped combined forming a sticky “dough”.
For the filling: 2 In a 12inch tart pan, pour crust mixture
• 1½ butternut • ½ cup raw
almonds, ground into the bottom and spread evenly, firmly
pumpkin pressing around the sides of the tart pan until
• ½ cup raw a thick bottom layer has been created.
• 2 cups pecans, ground 3 Freeze for at least 3 hours & while you are waiting
raw cashews for the crust to harden, start making the filling.
• 1½ cup raw
• ¼ cup walnuts, ground For the filling:
maple syrup 1 Chop, steam & mash pumpkin. Allow to cool.
(sugar-free) • ½ cup 2 Combine all ingredients in blender starting with
shredded coconut
• 5 tsp Natvia the cashews, then add remaining ingredients.
3 Set mixture aside in fridge.
• 2 tbsp 4 Once crust is chilled, pour filling into
coconut oil
the pan & spread evenly.
5 Freeze cheesecake for 2 hours & thaw at room

temp for 30 minutes prior to serving. Enjoy!

DF V Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 63

64

Sticky Date Banana Cake

Serves 12 • 4 tbs chia seeds METHOD
in 12 tbsp water
INGREDIENTS 1 Mix all dry ingredients together.
• 3 tsp Add chia, vanilla & coconut oil & mix.
• 2 cups rolled coconut oil
oats, blend 2 Stir through mashed banana & then blend
• 2 tsp bicarb mixture in blender until combined.
• 4 ripe bananas,
mashed • 3 tsp 3 Pour into oiled baking tray, line
vanilla extract top with sliced banana & cook
• 1 banana, sliced in moderate oven until can poke
• 2 tsp cinnamon with knife & comes out clean.
• ½ cup
desiccated coconut 4 Remove from tray & cool
on rack. Keep refrigerated.
• 1 cup of medjool
dates, deseeded
& chopped

• 5 tbs Natvia

DF EF VG

Homemade Tropical Sorbet

Serves 1 METHOD
1 Place all ingredients into a blender
INGREDIENTS
& blend until smooth & creamy.
• 2 mangos, peeled,
sliced & frozen

• 1 banana, peeled,
sliced & frozen

• 2 passion fruits

GF DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 65

66

Sticky Date Muffins

Serves 12 muffins • 1 tsp METHOD
cinnamon
INGREDIENTS 1 Preheat oven to 220°C.
• 1 tsp 2 Place 4 peeled bananas, dates, chia,
• 4 large very ripe baking powder
bananas, peeled coconut oil, Natvia & vanilla into a blender
• 5tbs Natvia & combine until smooth & creamy.
• 2 cups pitted
Medjool dates • 4 tbsp 3 Add cinnamon & baking powder
coconut oil and blend. Then add oats, ½ cup at
• 1 cup a time, blending until smooth.
rolled oats
4 P our into muffin tins & bake for ~15-20minutes
• 4 tbsp until outside forms cake texture. Don't over
chia seeds mixed cook as the inside needs to remain gooey.
with 12 tbsp water
5 Remove from tins & cool in
• 2 tsp fridge so inside sets.
vanilla extract

DF EF VG METHOD
1 Place ingredients into a blender &
Choc Nice Cream
blend until forms ice-cream consistency.
Serves 1
INGREDIENTS
• 2 ripe bananas,

peeled, sliced
& frozen
• 2 tsp
Du Chocolat

GF DF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 67

68

Blueberry Muffins

Serves 12 muffins • 1 cup METHOD
blueberries
INGREDIENTS 1 Preheat oven to 220 °C.
• ½ cup 2 Combine oats & Natvia in a
• Olive oil spray milk of choice
mixing bowl. Add bicarb.
• 2 cups plain 3 In a separate bowl mix eggs, yoghurt
rolled oats
and juice then combine with the oat mix.
• ½ cup Natvia 4 Fold through fruit and milk.
5 Spoon mixture into muffin tins and bake
• 2 eggs
for 20minutes. Remove and allow to cool.
• 150mL
natural yoghurt

• 2 oranges, juiced

• 1 large banana,
peeled and
chopped

EF V

Chocolate Fondue with Fruit

Serves 1 METHOD

INGREDIENTS 1 Blend dates & milk until smooth.
2 Place into a saucepan and bring to the boil.
• ⅓ cup dates,
deseeded & Reduce heat & simmer for 10 minutes.
chopped 3 Remove from heat and stir in Du Chocolat.
4 Dip sliced fruit into chocolate and enjoy!
• ½ cup
milk of choice

• 2 tsp
Du Chocolat

• Sliced banana
& strawberries

GF EF VG Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 69

WYoPorlkuaonrut

70

Pauline Aikman

Owner & Trainer at Step into Life - Glen Iris

Hey ladies, you’re used to working at a more advanced
level already then there is something here
I'm Pauline and I am the owner and head for you too!
trainer of Step into Life Glen Iris in Victoria.
I have designed three fabulous whole body What is a progression? Great question!
low impact workouts for you to use over the Once you can comfortably complete the
next four weeks. first level of an exercise and perhaps feel
that it is getting a bit easy, then you can
Start using these programs by committing pick it up a bit by increasing the difficulty
to three days each week for the next four or intensity of that exercise. You’ll still be
weeks where you know you will have time working the same body part/s, but just at a
to exercise – this time is your time and it different level!
is not negotiable! Book it in your calendar
now! The great thing is that you can move on to
just one progression for one exercise – don’t
You can start with any one of these feel that you have to move on to all of the
programs and mix and match them during progressions all at once, you can gradually
the week. Remember though, that to give work up to that as you go!
your body ample recovery time you should
allow one or two days of rest between And when you’ve completed our four week
your sessions. Each of these programs challenge – we’ve saved you at spot at our
should take between 30 to 40 minutes to Step into Life training sessions where I, and
complete, plus allow time for your warm my fellow Step into Life trainers, can’t wait
ups at the start and stretches to finish. to help you achieve all of your future health
and fitness goals!
The exercise programs are developed for
low impact and people just starting out Email: [email protected]
with exercise or returning to exercise
after a break. Phone: 1300 134 136

There are progressions included for every Pauline Aikman
exercise too – so if you breeze through
these exercises and want to pick it up a level
you have the tools ready to go, or perhaps

Photography: Workout plan exercises taken by Step into Life. Note: Cup/spoon measurements are based on Australian
& New Zealand standards. Please see conversion
chart on page 97 for more information. 71

Lsetta'srtgeedt!

72

It's quite simple...

Workouts Workout Warm up +
Duration Cool down
3 x workouts per week
(3 days) 30 - 40 minutes Allow extra time for
per workout warm up and cool
2 days rest between down stretches
each workout

Mix and match
workouts each week

Exercise terms

Exercises The activity you will be doing Exercise = squats
Repetitions The duration of each activity 10 repetitions = 10 x squats
Sets How many times you do each activity 2 sets = 2 rounds
Eg. squats to squat jumps
Progression Increase the intensity/difficulty of an
exercise once you have mastered a level


73

Warm ups!

All workout outs should begin with a 5 to 10 minute
warm up to get your whole body moving and your heart
pumping. A good warm up also helps to prevent injury.

Perform each of these exercises for 30 seconds each

1. SLOW WALK
ARM SWING:

Walk on the spot with arms
swinging backwards and forwards
in and across your chest and
back out wide to your sides.

2. OBLIQUE LEAN:

Place your hand on your hips and lean
from side to side as far as you can.

74

3. ARM CIRCLES:

Bring your arms straight out to the
sides at shoulder height and make
small circles with your hands, increasing
you circle size as you go to make full
circles out in front and behind you.
Swap directions and do it again!

4. TORSO TWIST:

Stand with your arms out wide
and twist your whole torso from
one side to the other, reaching
around as far as you can go!

5. SHOULDER ROTATIONS: Lift your arms up and bend your elbows so that your hands are in front of
your chest, then twist just your shoulders from left to right as far as you can go.

75

6. LEG SWINGS:

Stand with your weight on one leg, swing
the other leg backwards and forwards
5 times, then switch to repeat on the
other leg (put one hand on a wall if you
need the extra help to balance)

7. FORWARD BEND:

Standing with your feet shoulder width
apart, bend your torso straight down from
your hips reaching down towards the
ground and back up again. Keep moving
through this one without pausing.

8. HIGH KNEES:

March on the spot, lifting your knees as
high as you can get them. Aim to get
your legs a little higher as you go!

76

Cool down!

Your workouts should also finish with a cool-down!
Here are some great exercises to stretch out those
tired and tight muscles to finish off your workout.

1. GLUTES:

1.1 S tand with your feet shoulder
width apart and slightly bent knees.

1.2 S lowly bend from your hips dropping
as low as you can towards your toes.

1.3 H old for 20 seconds and
slowly roll yourself up again,
bringing your head up last.

2. BACK & HAMSTRINGS:

2.1 Stand with your feet wide apart
2.2 D rop forwards from your hips

again dropping as low as you can
2.3 H old for 20 seconds and

slowly roll yourself up again,
bringing your head up last

77

3. SHOULDERS:

3.1. Stan upright and bring one
arm straight across your chest

3.2 Grab your elbow with your
other hand and pull it across
your body to feel a good
stretch across your shoulder

3.3 Hold for 20 seconds and
repeat on the other side

4. CHEST:

4.1 Stand in a door way and place
your hand on the wall with your
fingertips pointing back behind you

4.2 Rotate your shoulders away from
the hand that is on the wall until you
feel he stretch across your chest

4.3 Hold for 20 seconds and
repeat on the other side

5. SIDE STRETCH:

5.1 Stand up tall with your feet
together and bring one hand
up behind your head

5.2 Lean away from the arm that
is on your head and aim to get
as much distance as possible
from your raised elbow and
your hip as possible

5.3 Hold for 20 seconds and
repeat on the other side

78

6. SHOULDER BLADES
& UPPER BACK:

6.1 Stand upright, swing one arm
in a big full circle with as much
range of motion as possible

6.2 Do a full circle from the
bottom in one direction,
then change directions

6.3 Repeat 3 times for each arm

7. ABS:

7.1 Stand up tall with your hands
supporting the small of your back

7.2 Push your hips forward
and arch back a little

7.3 Looking up, lean back slowly as far
as you can to stretch your abs

7.4 Hold for 20 seconds

79

Workout
#1

9 exercises 10 repetitions 2 sets each

Do one exercise once, take a 10 second breather and repeat
the same exercise before moving on to the next one.

Remember your
warm ups first!

pg.74

80

1. ALTERNATING
LUNGES ON THE SPOT:

Upper legs
1.1 Step forward with one foot
1.2 Drop your back knee down
1.3 Push your back knee up again
1.4 Step back to the start to

repeat on the other leg
Keep your chest upright, remember to breathe!
Take a smaller step to make it easier, or
lengthen your step to increase the difficulty.
Repeat this on alternating sides 10 X each side.

Progression:
Add a jump to switch your feet rather
than stepping through each lunge.

2. P USHUPS:

Chest + arms
2.1 Get down onto your hand and knees,

or hands and toes facing the ground.
2.2 Place your hands directly under your

shoulders and look at your hands.
2.3 Keep your hips nice and low (no butts up in

the air!) bend your elbows to lower yourself
down as close to the ground as possible.
Pushups can also be done standing against a wall
with your hands flat on the wall, or on an angle
with your hands on the edge of a bed. The flatter
you are to the ground, the greater the difficulty.
10 x pushups
Progression:
Before you move down into the push up, lift one foot off
the ground, bend your knee and bring your knee out to the
side of your body, complete the push up and return your leg
back to the starting point to repeat with the other leg.

3. S QUATS:

Upper legs
3.1. Stand with your feet hip width

apart and your chest upright
3.2. Sit back with your weight in your heels as

if you were sitting back onto a chair
3.3 Keep your chest upright and your back flat
3.4 Squeeze your buttocks as you push yourself back up
Try to keep your knees back so they
don’t stick out past your toes.
The angle of your shin bone should reflect the
angle of your chest for the perfect squat!
Progression:
Try jump squats next: jump up out of the squat
and land with slightly bent knees to move
straight back down into another squat!

81

4. B ENT OVER ARM CIRCLES :

Upper back & shoulder blades
4.1 Standing with your feet shoulder

width apart and slightly bent knees,
4.2 Bend over forwards from your hips to

make a flat ‘table top’ with your back
4.3 With your arms sticking straight

out from your sides start making
small circles with your arms
4.4 Make 10 circles one direction then
change directions for another 10.
Aim to increase your circle size as you go,
squeezing back through your shoulder
blades for a full range of motion.

Progression:
Add some weight to each hand such as
a can of vegies or soup; make sure you
have the same weight in each hand.

5. SLOW SKATERS:

Balance, hips, thighs & glutes
5.1. Start by standing up nice a tall with

all your weight on one leg
5.2. Lift your other leg so it’s just off the

ground and bring it forward
5.3. Then swing it slowly around in a big

arc until it is right behind you
5.4. Bring it back beside your other leg

again, but keep it off the ground!
The higher you lift your leg the
harder you will be working!
10 x slow skaters on each leg

Progression:
Squat down on your grounded
leg while completing this exercise.

6. SLIDE ARM RAISES:

Shoulders & in between shoulder blades
6.1 Stand tall with your feet shoulder width apart
6.2 Place your hand beside your hips with

your palms facing out in front of you
6.3 Raise your arms straight out to the sides and

bring them together up above your head
Keep pushing your arms back so that you
can’t see your arms in your peripheral vision!
To increase the difficulty here you can
add dumbells (or cans of soup)

Progression:
Stand on one foot while completing this exercise,
stand on the other foot for the second set.

82

7. C RUNCHES: Progression:
Raise your feet off the ground and bend your knees to
Abdominals 90 degrees so that your knees are directly above your
7.1.1 Lie on the ground flat on your backside and complete your crunches in this position.

back (you can use a mat or a towel
if you are on a hard floor)
7.1.2 Bend your knees to about 90degrees
and keep your feet flat on the floor
7.1.3 Place your hands behind your head
7.1.4 Contract your tummy muscles (abs)
7.1.5 Slowly raise your shoulder blades
up off the floor bringing your
shoulders towards your knees
Aim to bring your shoulders towards your
knees, trying to get a little closer each time.

Breathe out as you come up and in again as
you relax down.

8. SIDE HIP RAISES: Noewyxoefurircnicissoehosl!odfpofgw.w7ni7th 83

Oblique, abdominals & legs
8.1 Lie on one side with your legs bent

to 90 degrees behind you
8.2 Raise yourself up on to one elbow
8.3 Slowly raise and lower your hips

up and down off the mat
8.4 10 x on each side
Keep your hips stacked up on top of each other
and try not to roll forwards or backwards!
Place your free hand on your lower hip to focus
on keeping your hips stacked up nicely.
Progression:
Begin in the same start position, raise your hips
and hold them up without lowering. Hold your
free arm straight up above you and turn your
head to look up at your hand. Hold for 30 seconds
and flip over to repeat on the other side.

9. SWIMMERS:

Lower back & glutes
9.1 Lie down flat on your front on the floor
9.2 Keep your toes flat and your arms extended

straight out in front of you, your chin
should be just above the ground.
9.3 Lift your right hand and your left leg at
the same time (opposite arm and leg)
9.4 Lower them again to the ground
and repeat on the other side
Squeeze up nice and slowly and as high as you can,
keeping your leg straight so that your knee lifts up
off the mat. Keep breathing as normally as you can.
Progression:
Start on your hands and knees with your hands
directly below your shoulders and your knees
underneath your hips. Now reach out in front with
one hand, while extending the opposite leg straight
out behind you. Keep alternating from side to side.

Workout
#2

12 exercises 60 seconds each 2 sets each
(10 second rest)

Do one exercise once, take a 10 second breather and repeat
the same exercise before moving on to the next one.

Remember your
warm ups first!

pg.74

84

1. PLANK DROP:

Abs, core & legs
1.1 Start on the ground on your hands

and toes with your hand placed
directly under your shoulders
(you can use a mat or a towel if
you are on a hard surface)
1.2 Your ankles, hips and shoulders all
need to be in a straight line
1.3 Drop your knees to the ground,
keeping your hips nice and low
1.4 Push back up to your toes and keep
alternating between toes and knees
Progression:
Hold a straight plank with your forearms on the
ground and up on your toes for the whole minute.

2. P ULSING SQUAT:

Upper legs
2.1 Stand with your feet shoulder width apart
2.2 Squat down as low as you can go bringing

your arms out in front of you as you lower
2.3 Then pulse down low twice before

you bring it back up again
2.4 Squeeze you glutes as you push

up out of the squat!
2.5 Repeat for 60 seconds
Progression:
Wall sit squat. Squat down with your back
against a wall so that your upper legs are parallel
to the ground and hold it here for 60 seconds.
the push up and return your leg back to the
starting point to repeat with the other leg.

3. R EVERSE LUNGE:

Upper legs
3.1 Stand upright then step back with one foot
3.2 Drop your back knee down low

keeping your chest upright
3.3 Push back up and step forwards

to bring your feet together again
3.4. Repeat on alternating legs for 60 seconds
Progression:
Hold one backwards lunge and pulse it up and
down low for 30 seconds, swap legs and repeat.

85

4. W ALK DOWN:

Core, back & legs
4.1. Stand upright with your feet

shoulder width apart
4.2. Bend down to get your hands on

the ground in front of you
4.3. Walk your hands forward until you are

fully extended with your hands below
your shoulders and body straight
4.4. Walk your hands back in again
and stand upright
4.5. Repeat for 60 seconds
Progression:
Walk down in the same way as above,
then add a pushup while you are fully
extended before walking back up again.

5. BENT OVER
ARM FLAPPERS:

Arms & shoulders
5.1 Stand upright with your feet

shoulder width apart.
5.2 Bend over from your hips so that your

back is parallel to the ground with your
arms dangling down in front of you.
5.3 Raise your arms out above your
head and back down again.
5.4 Then raise your arms out to the
sides and back down again.
5.5 Stay bent over and keep alternating
this pattern for 60 seconds.
Progression:
Add some weight to each hand; make sure
you have the same weight in each hand.
than stepping through each lunge.

6. M OUNTAIN CLIMBERS:

Core, back & legs
6.1. Get down on the ground on your hands and toes
6.2. Bend one knee forward and bring

your knee up under your chest
6.3. Step it back and repeat with the other leg
6.4. Keep alternating this pattern for 60 seconds
6.5. Speed this exercise up to work evn harder!
Progression:
When you bring your knee up underneath, add a torso
twist to bring your knee across under your body and
reach it towards the elbow of your opposite arm.

86

7. SQUAT WITH A 87
SHOULDER PRESS:

Upper legs & shoulders
7.1. Stand upright with your feet shoulder

width apart keeping your chest upright
7.2. Squat down as low as you can go

and come back up again
7.3. Raise both hands straight up

above your head for a clap
7.4. Lower your hands again and

repeat for 60 seconds

Progression:
Add some weight to each hand; make
sure you have the same weight in each
hand. No need for the clap at the top!

8. C AN CAN KICKERS:

Hamstrings & glutes
8.1. Stand upright with your feet

shoulder width apart
8.2. Raise one leg as high as you can

straight out in front of you
8.3. Aim to be able to clap your hands

underneath your leg when it is at its
highest! (don’t worry if you can’t yet –
let your hands slap on the side of your
thighs as your leg comes up for now)
8.4. Step your foot back down to the
ground to repeat on the other leg.
8.5. Repeat on alternating legs for 60 seconds

Progression:
add a hop/jump to change legs like the can-can
dancers !and flip over to repeat on the other side.

9. WALK DOWN
WITH A PUSH UP:

Core, chest and legs
9.1. Stand upright with your feet shoulder width apart
9.2. Bend down to get your hands on

the ground in front of you
9.3. Walk your hands forward until you are

fully extended with your hands below
your shoulders and body straight.
9.4. Do a push up, bending your arms to lower
your chest towards the ground.
Drop onto your knees if you need to for the push up
but be sure to get back on your toes for the walk up!
9.5. Walk your hands back in again and stand upright
9.6. Repeat for 60 seconds
Progression:
When you walk back up add a jump with both
feet off the ground before repeating.

10. S IDE LEG KICKERS:

Thighs, glutes & hips
10.1 Stand up tall next to a wall with one

arm stretched out touching the wall.
10.2 Lift the leg that is closest to the

wall and kick out to the side
to tap the wall and back.
10.3 Repeat for 30 seconds on each side.
Progression:
Complete this exercise without
your hand on the wall, making
you work harder to balance!

11. WINDMILLS:

Oblique, abdominals & core
11.1 Stand up tall with your legs

and arms wide apart.
11.2 Bend down, bringing your right hand

down and across towards your left foot.
11.3 Come all the way back up to

the starting position.
11.4 Repeat on the other side and keep

alternating for 60 seconds.
Progression:
Add a wide leg squat in between
each rotation.

12. HEAL DIGGERS:

Hamstrings & arms
12.1. Stand with your feet together
12.2. Bring one foot out in front of you digging

the heel down to the ground with your toes up.
12.3. Each time your foot comes out in front, bring

your hands straight out in front of you as well.
12.4. Step your foot back to neutral and change

feet to repeat on the other side.
12.5. Keep alternating on both sides for 60 seconds
Progression:
repeat on one leg only for 30 seconds, then change
to the other leg for another 30 seconds.

88

Have a 30 second drink
break then repeat this
Workout from the top!
wiTtehhxeeyrnociufsirensci!osohplgod.f7of7wn

89

Workout
#3

8 exercises 1 minute each 3 sets each

Complete all 8 exercises, take a 30 second drink break and repeat.
Take another 30 second drink break and repeat for a 3rd time.

Remember your
warm ups first!

pg.74

90

1. JOGGING JACKS:

Calves, legs & arms
1.1. Start with a slow walk on the spot
1.2. Slowly raise your hands out to the

sides and up above your head
1.3. Bring them slowly back down again
1.4. To increase the intensity of this exercise

increase your pace up to a jog
1.5. Repeat for 60 seconds
Progression:
Change these up to a star jump by starting with
your feet together with your hands down by your
sides, then jump your feet out wide and raise your
arms out to the sides and straight up above your
head. Return to the start position by jumping your
feet in together again and lowering your arms.

2. ICE SKATERS:

Glutes & thighs
2.1. Start with your feet wide apart.
2.2. Step your left foot behind you and

across behind your right foot.
2.3. Bring your foot back to the wide

stance to repeat on the other side.
2.4. Speed up your steps to increase

the intensity of this exercise.
2.5. Keep alternating for 60 seconds.
Progression:
Change your steps into a jump to switch between
feet and bring your arms straight out in front
of you each time one foot moves behind you.

3. SQUAT & BOX:

Upper legs & arms
3.1. Hold a squat down (½ to ¼ squat)
3.2. Punch out in front of you back and
forth with alternating hands
3.3. If you need to have a break from the
squat hold – come up for 4 to 6 punches
then go back to the squat hold.
3.4. Repeat for 60 seconds.
Progression:
Start with a wide leg stance then perform this
exercise punching straight up above your head.

91

4. LUNGE DIPS:

Upper legs
4.1. Step forward with one foot.
4.2. Drop the back knee down for 5 pulses.
4.3. Push back up and stand up to

repeat on the other side.
4.4. Keep alternating 5 and 5 on

each side for 60 seconds.

Progression:
Keep repeating the lunge dips on one leg
only for 30 seconds before switching to
the other leg for the next 30 seconds.

5. H EEL DIGS:

Legs & arms
5.1. Stand with your feet together.
5.2. Bring one foot out in front of you

digging the heel down to the ground
with your toes pointing up.
5.3. Each time your foot comes out in front, bring
your hands straight out in front of you as well.
5.4. Bring your feet and hands back to
neutral and repeat on the other leg.
5.5. Keep alternating on both sides for 60 seconds.
5.6. Add a weight to each hand to
increase the intensity!
Progression:
add a jump switch to change feet instead
of stepping through to the other foot.

6. STATIC LUNGE/
TRICEP BENDERS:

Legs & triceps
6.1. Step forward with your right foot
6.2. Bend your front knee keeping your back

leg almost (but not quite) straight
6.3. Raise both hands up above your head keeping

your elbows tucked in to your ears
6.4. Bend one elbow down to try and touch

the back of your neck with your hand
6.5. Straighten that arm and repeat on the

other side while still holding the lunge
6.6. Keep your chest and back nice and upright
6.7. Keep alternating arms for 30 seconds, then

change legs and go again for another 30 seconds
Progression:
You can add weights in each hand to
increase the intensity of this exercise.

92

7. HAND TO TOE TOUCH:

Hips, core & shoulders
7.1. Stand upright with feet shoulder width apart.
7.2. Bring your hands straight up above your

head with your palms facing out.
7.3. Pull both hands down at the same time as

you bring one foot up towards your hands
(do this with a bent knee Eg, bring your left
foot up and across towards your rights hip)
7.4. Step your foot down to return to the starting
position and repeat on the other side.
7.5. Keep alternating for 60 seconds.

Progression:
Change between feet by hopping to the
next foot – never letting both feet touch
the ground at the same time.

8. H IGH KNEE PULLS:

Legs, arms & back.
8.1. Stand on your right foot with your

hands up above your head
8.2. Extend your left leg out behind

you to tap it on the ground
8.3. Bring your left leg back in and tuck

your knee into your chest as you pull
both hands down to your hips
8.4. Repeat for 30 seconds then change to the
other side to repeat for another 30 seconds.

Progression:
As you pull your knee in try bringing
across to the other side of your body
adding a bit of torso rotation too.

Time for a 30 second drink break! 93
Repeat the workout 2 more times.

wiTtehhxeeyrnociufsirensci!osohplgod.f7of7wn

Congr
You d

gdriadtistx!!o

@LAGALLETTE GET social + share
your creations!

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96

Your sugar free
starter kit!

NATVIA 200G CANISTER

FIND YOUR NEAREST STOCKISTS
ON THE NEXT PAGE.

Note: Cup/spoon measurements are based on Australian 97
& New Zealand standards. Please see conversion
chart on page 97 for more information.

HIrttfeeoyecaoylisppoupseuonBrdoeronaeeeskdcsioinypnfgoeobuRttaroiiknrsiheecncelguilppdpeetohtwboeadrbkeisairnekmgi(nepagvyoerwbinsedeife.atrdh),de2e-d3 Iicng Tips
LWrcctabetrorhioneaeehgeadbcaaehsmlttetuntltiey.ohci&bTcsbncbeaehaaenFeloaeksalstlfiasonbuettdbtrwgfniougdeforhcocygaftcteantehauirnksneeiirerttegb.asNstAma,tisoapoknsuwtiyogavsnNonrunaigamaugrdutwraavaantinrnliihtnl,taiyddheiltthiltiscibbNahgeouldeaehbnmtsittftcttuvfeiiahetnisxranteretueetdumcieornsrrfgeheitttlcou.eotaianftslfhyer “I love mixing up the flavours when using
Natvia Icing Mix. Not just the standard
MF'yofoaofotrumsimrs' tiirlunokergicsteriotpeceadaibrekeunecstti.,pnUreoestpfeotlaoraco1te2ombcuuuucphctthcem!ar1kow-er2esitthwlaiqboilullieliddsaopst.ootohnes vanilla, coffee, peppermint, almond flavours.
Try Rosewater, orange blossom water,
pomegranate molasses, Matcha Green Tea
powder, Chai Tea, Ground Kefir Lime Leaf.
Better still some indigenous ingredients;
shredded Strawberry Gum Leaf, Wattle Seed,
Ground Lemon Myrtle or Anise Myrtle leaves.
The sky is the limit!” - Julie, Food Daily

Caramelisation
Preheat oven in 160°C, pour Natvia into an
oven proof dish and cook it in the oven for
about 40 minutes or until caramel coloured.
Try adding some fruits such as bananas
or figs to assist in caramelisation.

Meringue-based Dishes

When making meringue based dishes, (eg.
Pavlova) Natvia can be added at the start prior
to whisking up the egg whites. Natvia does not
need to be added gradually as it doesn’t affect
the end volume of the whisked egg whites.

Jams & Sauces
When making jam, or sauces, use Natvia
Icing Mix for a finer texture or blitz Natvia
in a food processor until desired consistency
is achieved. Use a bit of xanthan gum to
prevent the Natvia from recrystallising.

9898