IN 28 DAYS
PRODUCT DISCL AIMER
The Fitaz 28 Days Nutrition Guidelines are a product of Get Fit
Chicks Pty Ltd for FITAZ HEALTH Pty Ltd. The content of this
Ebook is written with the assistance of an Australian Associate
Nutritionist. These guidelines are not formulated to suit any
nutrient deficiencies, allergies or any other food-related health
problems and or pregnancy. If you are an individual with such
problems, you should consult an Accredited Practicing Dietitian
or a similar qualified health professional.
These Nutritional Guidelines and Exercise Programs are
designed for general health only and are not a substitute for
a qualified professional health diagnosis or treatment. It is not
intended as medical advice and therefore cannot be used to
diagnose, treat, cure or prevent any medical condition.
Each individual will have their own specific needs and
requirements and the information contained within this Ebook is
designed as a set of ‘generic guidelines’ only. These Nutritional
Guidelines and Exercise Programs do not consider any person’s
specific objectives, situations or requirements.
FITAZ HEALTH Pty Ltd makes no guarantees or representations,
express or implied, as to the currency, accuracy, completeness,
reliability or suitability of the information contained or referenced.
The information is subject to professional differences of opinion;
human error in preparing this information; and unique differences
in an individual’s situations.
1
FITAZ HEALTH Pty Ltd is not liable for any loss or injury (directly
or indirectly) resulting from any action taken, or reliance’s
made by you on any of the information or material contained
within the Nutritional Guidelines or Exercise Programs. If you
use, or otherwise rely on, any of the information within this
Ebook, you are responsible for ensuring (by independent
certification), its’ currency, accuracy, completeness, reliability,
suitability, safety and relevance to your own personal and
individual circumstances. You should always obtain appropriate
professional health and training advice relevant to your particular
circumstances.
Copyright, and all other Intellectual Property Right in materials
contained within the Nutritional Guidelines and Exercise
Programs, are owned by FITAZ HEALTH Pty Ltd. No Intellectual
Property Rights or other rights within, and in reference to, the
information and materials in these Nutritional Guidelines and
Exercise Programs are transferred to any person who may
acquire or use this product.
Except as permitted under the Copyright Act 1968 (Cth), or
any other applicable law in your location, you may not adapt,
reproduce, publish or distribute copies of any material contained
within these Nutritional Guidelines and Exercise Programs
(including, but not limited to text, logos, graphics, photographs,
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Use of and reliance upon the Ebook, and use of the FitazFK
website generally, is subject to the FitazFK Terms of Service, the
FitazFK Refund Policy and the FitazFK Website Privacy Policy.
PRINT THIS MOODBOARD AND S TICK IT ON YOUR FRIDGE

YOUR HOT BODY IS ONLY

28 DAYS AWAY

TR ANSFORMATION BEGINS IN 3, 2, 1...

2
 READY
SET
GO!

3
CONTENTS
THE FITAZ TEAM : PAGE 5
Meet your Trainers and Nutritionist

THE BREAKDOWN : PAGE 6

Why 28 days?
Why 28 minutes?
Resistance vs Cardio Training
Stretching
Warm up & warm down

PRINT & PLAN: PAGE 13

Let’s Set Some Goals
Commitment Contract
Let’s Get Real
Let’s Get Organised
Print & Plan

PHASE 1 : PAGE 19
Cleanse
Introduction
Phase 1 Food
Phase 1 Fitness

PHASE 2 : PAGE 27
Hang in there!
Introduction
Phase 2 Food
Phase 2 Fitness

PHASE 3 : PAGE 34
Not long now…
Introduction
Phase 3 Food
Phase 3 Fitness

DAY 29: PAGE 41

Hello gorgeous, what to do now?

APPENDIX: PAGE 43
For those who don’t know their burpees from their quinoa…
Food Descriptions + Fitness Descriptions
4
 THE
MEE T
AARON
Aaron is the co-founder of FitazFK. With
over twelve years experience in running
a successful Personal Training and
Corporate Health business, he is a big
advocate of the mantra ‘practise what you
preach’ (and has the body to prove it).
Regarded as a leader within the health
industry, Aaron was honoured with
the task of co-authoring ‘Switched
on Health Professionals Vol. 1’ and
extensively helped other instructors
shape their own Personal Training
empires. Aaron has worked as a
professional footballer as well as
competed professionally at a national
boxing level. These business and athlete
experiences have shaped the way Aaron
trains and maintains his fitness levels, and
he strives to pass this knowledge and
passion onto others through the Fitaz 28
Day guide.
5
TEAM
MEE T
GEORGIO
Georgio Batsinilas is a co-founder of
FitazFK and, from a young age, has been
involved in the fitness industry as both
an athlete and trainer. Having completed
his Personal Training qualification in
2005, Georgio continued to develop his
knowledge and skills within the fitness
industry through educational and practical
experiences, which has lead him to
become one of Brisbane’s most sought
after trainers. As a successful track athlete
and footballer, Georgio represented
Queensland on a national stage before
embarking on a professional football
career in Greece. Through his training
experiences as a professional athlete,
Georgio understands what is required to
achieve your fitness goals: motivation,
planning and commitment.
MEE T
JACQUI
Jacqui Toumbas, otherwise known as
‘Miss Bliss’, is a passionate nutritionist
with flare in the kitchen and an interest
in food based optimisation. Jacqui is an
Australian Nutritionist with a Bachelor
of Health Science majoring in Nutrition.
With over four years experience in health
education via her blog, Get Fit Chicks, she
knows the fundamentals of clean eating
and how to effectively achieve these goals
in the kitchen. Jacqui believes that a
healthy eating plan, regular exercise and a
happy mind will not only nourish the body,
but the mind and soul as well.
THE BREAKDOWN
GUIDE HOW-TO WHY 28 MINUTES?
We understand that life gets busy so we have planned these
Over the next few pages we will provide you with the
short and sharp sessions to provide you with maximum benefits
essential tools to keep you motivated and focused during
in minimal time. With five minutes of warming up and down either
this journey! Be sure to print the pages which we have
side of your workout, there is essentially only 18 minutes of the
flagged ‘print’ in the top right corner, along with the
conditioning phase so it is important to push your limits and give
Functional Fitness Planner and Nutritional Diary you have
your all during these sessions. The warm up and cool down are
also received! This will help you stay on top and on track
of equal importance as they prepare your body for the next day
during the next 28 days. Our guide is broken into three
of intense training and prevent injuries.
key phases, each with an individual method. Within these
three phases there is a nutritional breakdown, and a fitness
breakdown, so you can easily match how you are working
THE SESSIONS
The Fitaz 28 Day guide incorporates 2 different types of fitness
out and what you are eating each day for the next month!
training: Resistance Training and Cardio Training.
So what are you waiting for? Get printing, planning and
The Resistance Training is broken down within each phase, and
mood boarding and kickstart your Fitaz journey.
is to be performed 4 times per week.

WHY 28 DAYS? The sessions are designed to increase your functionality and
improve muscle definition by pushing your body to its limits
Through years of client experience and helping them
through progressive overload, while still maintaining correct form
achieve their health and fitness goals, we have found that
and posture. For maximum results, ensure your movements are
setting short-term challenges to be the most effective as
controlled and be aware of the muscle groups you are targeting.
they are both realistic and achievable. Our training and
You should experience fatigue during the exercise and feel
meal guide has been designed around a 28-day duration
exhausted after.
as our research shows this is enough time to eliminate bad
habits and create a healthy foundation
for a better lifestyle.
E.M.O.M
By using an every minute on the minute system, it creates
accountability protocols in relation to your intensity and rest
Our primary goal is to set you up for a long-term lifestyle
elements of the guide. Think of it as your own personal trainer
change that will provide you with the fundamental
making sure you’re ready to commence your next set.
knowledge and practical experience to maintain this guide
indefinitely.
Understanding the Minute on the Minute method:

1. Perform your repetitions per exercise at

the beginning of your minute.

2. Once you have completed the desired

amount of repetitions, any remaining time
is your rest time.

3. Begin your next set at the beginning

of the next minute.

4. Each exercise will take you 3 minutes to complete.

Do not move onto your next set of exercises until
your first workout is complete.
The total length of the conditioning
phase should be 18 minutes.
6
 TI P:
FAMILIARISE YOURSELF
WITH EACH EXERCISE
BEFORE COMMENCING
TO PREVENT LAG-TIME
AND OVERLAPPING OF
MINUTES.

TEMPO
When completing a movement,
make sure you keep each count consistent.
1:1:1 = you perform the first half of the movement for
1 count you hold for 1 count and then return to your
start position for 1 count.
Tempo is used to ensure you get the most out of
your exercise and allows your body and muscles
to perform the movement effectively, resulting in
adequate muscle toning.
EQUIPMENT
We have designed our weighted exercises around the
use of a Kettlebell. However this is not the only option;
a dumbbell is also suitable. We have prescribed a
recommended weight for each exercise but if you
believe the weight is too heavy or too light please
change accordingly. Try and continue using the same
weighted equipment throughout the guide to ensure the
progression we have designed through the exercise
complicity is achieved.

7
C ARDIO TRAINING
Cardio Training can be split into 2 categories,
HIT & L.S.D. training.

L.S.D
Long slow distance or L.S.D is also know as steady
state cardio. This is where you maintain the same level
or intensity or heart rate for an extended period of time.
i.e 30-45mins.During Fitaz in 28 days you will use this
style of training to allow your body to recover while
also aiming to burn calories i.e fat then and there while
performing the exercise. During Fitaz in 28 day’s you
will be given 2 days of 45 min L.S.D training to perform
at any time you like.

This is a highly important part of the program and

must not be forgotten about. The reason we have
left the choice of when to do the L.S.D session up to
you is because of the length of time it takes. All other
sessions are based on being completed under the 30
minute mark. Plan to fit these longer L.S.D sessions
into a time of the week that suits you best.

EXAMPLE:
Walk, jog, swim or cycle at a steady pace for 45 mins or more

BEGINNER- 1 PER WEEK

INTERMEDIATE - 2 PER WEEK
ADVANCED - 3 PER WEEK

H.I.T
To be performed 2 times per week on ‘off’ days.
High intensity training or H.I.T training is typically
known as short bursts of intense effort followed by a
recovery phase. There are two phases to this training:
a work phase and a rest phase. It is important to
become breathless! After your intense phase, recover
and go again!

EXAMPLE:
Running up a hill for 10 seconds then recovering by walking
down the hill for 30 seconds. This type of training is an
effective way to increase your metabolism. This means you
are burning fat even when you are not training by using
energy to recover from the intensity of the workout.

8
 ORGE T

H.I.T E X AMPLES FOR HOME DON’ T F

L .S.D
H.I.T #1: HILL SPRINTS

8 X 40M HILL SPRINTS

(1 EVERY 30 SECONDS)
2 MINUTES RECOVERY
6 X 60M HILL SPRINTS
(1 EVERY 45 SECONDS)
2 MINUTES RECOVERY
Try and maintain 80-90% intensity
standards sprinting up the hill.
Control your recovery back to ensure
you are ready to start the next set
within the designated time frame.

4 X 80M HILL SPRINTS

(1 EVERY 1 MINUTE)

H.I.T #2: CIRCUIT 3 ROUNDS

MOUNTAIN CLIMBERS
1 MINUTE
REST 1 MINUTE BETWEEN ROUNDS
STAR JUMPS Complete as many repetitions within the minute
1 MINUTE
of each exercise. Ensure you maintain strong
BURPEES form throughout the exercise. If you find your
1 MINUTE form is compromised by fatigue, rest for a 10
BICYCLE CRUCNHES second count then resume the set. Once you
1 MINUTE have completed a whole round, rest for one
SKIPPING minute with a quick drink then prepare to start
1 MINUTE your next round.

H.I.T #3: SKIPPING

START WITH A 400m RUN
100 SINGLE SKIPS
10 JACK JUMPS
REST 30 SECS BETWEEN EACH
80 SINGLE SKIPS Start by completing a 400m run. With
12 JACK JUMPS minimal rest time, go straight into 100 skips
followed by 10 Jack Jumps. When you
60 SINGLE SKIPS have finished, rest for 30 seconds before
16 JACK JUMPS commencing the next round of 80 skips
and 12 Jack Jumps. Repeat this for the
40 SINGLE SKIPS
remaining 4 rounds then finish with another
16 JACK JUMPS
400m run.
20 SINGLE SKIPS
18 JACK JUMPS
FINISH WITH A 400m RUN
9
 ORGE T

FOR GYM
DON’ T F
H.I.T E X AMPLES
L .S.D
H.I.T #1: ROWING

ROW 1000m
1 MINUTE REST Set up your rower so the foot strap is showing
your bottom lace and the resistance is set
ROW 750M between 6-8. (Concept 2). Row the prescribed
1 MINUTE REST distance then rest for one minute before rowing
the next set. Use the minute rest to stand up,
ROW 500M
1 MINUTE REST shake your legs and have a quick drink. Try and
keep your rowing at a consistence pace.
RIDE 250M
FINISH

H.I.T #2: RIDING/CYCLE

RIDE 500M
2 BURPEES
RIDE 500M
4 BURPEES
RIDE 500M
6 BURPEES
RIDE 500M Adjust the seat so it is in line with your
8 BURPEES hipbone. As quickly as you can, complete
RIDE 500M each round of designated riding and burpees.
10 BURPEES
RIDE 500M
8 BURPEES
RIDE 500M
6 BURPEES
RIDE 500M
4 BURPEES
RIDE 500M
2 BURPEES

H.I.T #3: CIRCUIT COUPLET

4 ROUNDS
REST 1MIN BETWEEN ROUNDS
400M RUN/ROW Choose to either Run or Row. Obtain
a Kettlebell or Dumbbell that you can
comfortably press above your head 15
15 SQUAT PRESSES times. As fast as you can, complete 4
rounds of 400m’s coupled with 15 Squat
Presses. Ensure you rest accordingly.

10
 WARM UP AND COOL DOWN
WARM UP (5MIN) INCREASE BLOOD FLOW
WHILST PREPARING
0-2 minutes: THE BODY
500m jog/walk/row FOR EXERCISE
Or
1 minute of skipping
1 minute bum flicks
1 minute star jumps

DYNAMIC STRETCHES (20 SECONDS EACH)

ACTIVELY STRETCHES
3-5min: THE MUSCLES TO AVOID
Clockwise shoulder rotations INJURY AND PROMOTE
MOBILITY
Anti-clockwise shoulder rotations
Alternating anterior arm swings
Alternating ankle touches
Leg swings Left
Leg swings right

OPTIMAL TIME TO
COOL DOWN (5MIN) ENHANCE FLEXIBILITY,
WHILST REDUCING
Static Stretches: DELAYED ON-SET
Calf stretch (3oseconds per side) MUSCLE SORENESS
Hamstring stretch (30 seconds per side) (DOMS)

Quad stretch (30 seconds per side)

Chest Stretch (30 seconds per side)
Back Stretch (30 seconds per stretch)

SE T TING UP FOR YOUR WORKOUT

We recommend you download a phone application called
INTERVAL TIMER onto your phone or digital device. SET
Once downloaded, go to settings and change them to the IT U
following for the every minute on the minute program: P!
YOU CAN RUN THE APP
WHILE PLAYING MUSIC!

Alternatively you can perform the

minute on the minute program
with a stopwatch or timer on any
device.

WARM UP: 5 MINUTES

INTERVAL CYCLE: 18 SETS
LOW: 0
HIGH: 1MINUTE
COOL DOWN: 5 MINUTES
11

STRETCHING
THROUGHOUT THE GUIDE, THE FITAZ TEAM HAVE PROVIDED
YOU WITH TWO DIFFERENT STRETCHING ELEMENTS TO
COMPLETE.
DYNAMIC STRE TCHES
Dynamic Stretches are to be
completed before each work out,
during the warm up. This consists
of dynamic movements aimed
at warming up your joints and
their attaching muscles. Using a
controlled manner with good posture
and form, Dynamic Stretching is a
helpful way to increase your range
of movement and prepare your body
for the exercise.
TIP:
REMEMBER TO ALWAYS
BREATHE WHILE YOU ARE
STRETCHING. DON’T FORCE
THE STRETCH, AND WORK
WITH YOUR BODY, NOT
AGAINST IT!
STATIC STRE TCHING
Static Stretching is essential for
cooling down the body to avoid
chronic injury. Think of it as a
massage session, aiding the body’s
recovery process. These stretches
are also a great way to increase
the body’s range of movement for
increased performance. To gain
optimal flexibility benefits, hold your
static stretches for 30 seconds each.
12
PRINT & PLAN
COMMITMENT CONTR ACT
ARE YOU SERIOUS? PUT IT IN WRITING!
It has been proven that you are more likely to stick to something once you put pen to paper and this is your
personal contract to YOURSELF to help you get Fitaz in 28 days.

I _____________________ am committed to making the necessary changes for a healthy Fitaz lifestyle.

MY FITAZ START DATE: _________________

MY GOALS:
Create clear, defined and attainable goals, which
are realistic in regards to your initial strength, WEEKLY GOALS
fitness and nutrition levels, as well as your ongoing
lifestyle choices. Week 1.

Keep it reasonable. If you've

Week 2.
never run before, don't plan to run a
marathon two months from now.
Week 3.
Make sure your goals are measurable! Watch those
numbers on the tape measure or the bathroom
scales decrease by regularly keeping track of your Week 4.
progress. Set specific goals and specific dates for
when you want to see these results achieved.

Try to keep it balanced.

MY MAJOR OBJECTIVES -

Hot bodies aren’t made on excuses! So stay motivated, informed and on track and print out the attached food diary and fitness
schedule to keep you focused throughout the next 28 days. If all else fails, enlist a fitness buddy and get your burpee on together!
Beyond this, ask yourself why your goal is so important to you and how would you feel if you achieved it? By creating an emotional
attachment to these objectives, you are more likely to stick at it, and see amazing results.

MY REWARD -

Treat yo’ self! Just not with chocolate…take it from us, the best way to stay motivated is a weekly
reward for your hard work. Did someone say shopping?

MY INSPIRATION -

YOUR SIGNATURE - DATE: / /

LET ’S GET REAL
THE STATS
It’s time to get real! Break out your measuring tape
(and enjoy that last square of chocolate)
because now is the time to measure up.

The best way to track your progress is by testing your fitness ability
and taking measurements prior to commencing the guide. Once
you have completed the Fitaz 28 Day guide, re-evaluate your
fitness ability and measurements by completing the same tests.
This way your improvement can be determined accurately.

Helpful hints to make sure you get the most out of your results:

WEIGH IN

1. Weigh in first thing in the morning (before breakfast).

This will give you an accurate indication
of your true weight.

2. Keep your weigh in consistent.

It is vital to check your weight at the
same time every day.

MEASUREMENTS

1. When measuring your waist, make sure the tape is

aligned with your belly button and keep the tape as
straight as possible around your back.

2. To measure your hips, place the measuring tape

around the widest part of your bum. Once again,
ensure the measuring tape is straight.
TIPS:

1. Measure in your bikini (or naked) to get an accurate

reading. We’re all about precision here folks!
2. Take your progress photos in the same mirror
wearing the same clothing each time. This shows
true progress and will give you an awesome before
and after photo

HOW MANY BURPEES CAN YOU DO IN ONE MINUTE?

WHY A BURPEE?
We have compressed our Physical Testing down to one simple
exercise: the burpee. With it’s wide range use of large muscle
groups combined with the Cardio Vascular, Strength and Muscular
Endurance requirements, this nifty little number is the perfect way
to asses your physical ability.

HOW IT WORKS?
By testing the amount of burpees you can complete in a minute, it
gives us a clear indication of what ‘level of difficulty’ category you
fall into. The following grading method applies:

Beginner <12
Intermediate 12-16
Advance 16>

Once you have identified your level of difficulty, this is your

category for the entire guide.

14
 BEFORE AF TER

WEIGHT: WAIST: BURPEES:

BEFORE BEFORE BEFORE

AFTER AFTER AFTER

PHOTO
Tracking your progress with a photo is one of the most successful and motivating ways
to see results. During the Fitaz guide, your body composition will change dramatically.
Your body fat percentage will decrease and you will gain muscle tone. As we all know,
muscle weighs more than fat so whilst your scales may show little change, a photo does
not lie!

DONT FORGET - send your before and after shots to support@fitazfk.com

15
LET ’S GET ORGANISED
“BY FAILING TO PREPARE, YOU ARE PREPARING TO FAIL”
Food preparation plays a major part in your ability to eat
healthy throughout a busy work week. Many people have
negative misconceptions of food prepping – we promise you
won’t need to spend a whole day in the kitchen! To break
QUICK SNACK PACK IDE AS
up the week and to ensure you are eating fresh produce, HARDBOILED EGGS
we recommend prepping twice a week. Sunday night is These last all week
the perfect time to organise for Monday, Tuesday, and
Wednesday, then while cooking dinner on a Wednesday RAW NUTS
Portion out into 30g snap lock bags.
night, prep for Thursday, Friday and Saturday.
VEGE STICKS
Here are our quick steps to staying on These last all week. Use a range of vegetables.
track with your food preparation
DIPS
Portion out dips into snack sizes
PLAN: Decide, and stick to, the exact meals you will have You can pick up mini reusable containers
throughout the week - breakfast, lunch, dinner and snacks. from the supermarket.
Don’t be afraid to repeat meals, sometimes it is easier and
more cost effective.

SHOP: Rule #1 – DON’T GROCERY SHOP WHILE HUNGRY!

You will end up with a trolley full of Doritos. Stick to the outer PRINT & PL AN
edges of the grocery store as this is where the fresh produce
“WHATEVER YOUR 100%
and unprocessed foods hide. Make sure you have a precise LOOKS LIKE, GIVE IT!”
shopping list and stick to it.
We have now provided you with
PREP: “Rinse, slice, bag” Cook what is essential, rinse fresh essential tools to keep you motivated
produce and pre-slice to aid the packing process. and focused in order to reach your
fitness goals within 28 days. You
received a Functional Fitness Planner
Prepping Made Easy and Nutritional Diary alongside your Fitaz
Tips and tricks for first-time preppers! in 28 Days guidelines so make sure you
print them out and track your progress
Smoothie Supplements
week by week.
Breakfast or snack smoothies are a cinch when you measure
out, slice and freeze single portions in snap lock bags.
When the time comes, simply add liquid to your smoothie
pack, blend and enjoy! You will end up with a thick, slushy
consistency which is perfect for a hot day or after a sweaty
workout.

Vegetable Fillings
Choose your favourite vegetables, clean and slice them into
bite-sized portions and store in an air tight container in the
fridge. Scoop out a cup or two and add to your breakfast
omelette or simply steam for lunches or dinners.

Protein Portions
Pre-cooked protein works best for lunch as many of us don’t
have the option of cooking during work hours. Try poaching
chicken and shredding it into pieces before weighing portions
and placing into a snap lock bag. For dinners, and all other
occasions, weigh and freeze your meat portions in snap lock
bags. This makes it much easier than having to defrost large
amounts at once.
16
PHASE 1
SAMPLE C ALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
WHOLE BODY HIT 1 UPPER BODY HIT 2 LOWER BODY CORE BL AS T RES T DAY
LSD LSD LSD
PHASE 2

DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

WHOLE BODY HIT 3 UPPER BODY HIT 1 LOWER BODY CORE BL AS T RES T DAY
LSD LSD LSD
PHASE 3

DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 2 0 DAY 21

WHOLE BODY HIT 2 UPPER BODY HIT 3 LOWER BODY CORE BL AS T RES T DAY
LSD LSD LSD

DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

WHOLE BODY HIT 2 UPPER BODY HIT 3 LOWER BODY CORE BL AS T RES T DAY
LSD LSD LSD

Remember to take before photos, take your measurements and do the burpee test!

Now that you have finished, do the burpee test again & take your final photo and measurements!

Your L.S.D is optional on any day.

Remember beginner - 1, intermediate - 2, advanced - 3

17
 PHASE 1
CLE ANSE & PREPARE

PHASE 2
REINSTATE & ENGAGE

PHASE 3
BAL ANCED NUTRITION / GO TIME
18
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 NUTRITION
AIMED AT ELIMINATING
TOXINS FROM THE BODY
AND OPTIMISING
HORMONE CONTROL.

INTRODUCTION imbalances and poor health. In following the Optimising

Phase 1 optimises your body’s ability to flush your liver
and kidneys as well as rid itself of nasty toxins. This
one-week process will enhance your body’s natural
ability to cleanse and is crucial for healthy weight loss
as a healthy liver and kidneys burn fat more effectively.
Cells hold onto water due to toxicity, hormonal
Cleanse, you can expect to lose 2-4kg. This rapid weight
loss within a 7 day timeframe is simply the elimination
of previous water retention and excretion. You will
notice more frequent visits to the bathroom as your
kidney flushes waste and toxins from your blood. Your
bowel movements will also become more regular with
increased fibre.

PHASE 1 IS DIFFICULT
Especially if your body is used to relying on sugar and processed foods.
It is very common to get headaches, nausea and feel light headed at
times. If this happens try a handful of berries for a quick and natural sugar
hit. Keep your fluids up and your body will be thanking you in no time!

19
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 NUTRITION

E AT ELIMINATE
VEGETABLES
CORN including popcorn, corn chips,
Eat lots of vegetables, there is no restriction on
fresh, canned or frozen corn.
non-starchy vegetables during the optimizing cleanse.

GRAINS, LEGUMES
Consume gluten-free grains (brown rice/quinoa) & GLUTEN-BASED GRAINS
starchy vegetables (sweet potato) rye, wheat, spelt, barley, oatmeal.
only pre/post workout (80g).

MEAT, FISH, POULTRY

Consume only fish, poultry or turkey for this cleansing RED MEAT beef, pork and lamb as well as cold
period and be aware of your portion sizes (80-100g). cut meats and sausages for this period of the cleanse.
Try to consume fish in the evening to benefit digestion.

DAIRY, DAIRY FREE ALTERNATIVES DAIRY PRODUCTS milk, cheese, yoghurt and cream.
Dairy alternatives: almond milk, rice milk – Exception of 1 serving per day of sheep
only when necessary, no added sugars. and goat milk cheese (1 Tablespoon).

Raw and unsalted nuts and seeds are great.

OILS trans fatty acids, corn oil,
Keep to one serving (small handful/ 30g) each day.
vegetable oil, hydrogenated oil.
Use Olive-oil, avocado oil or canola oil when necessary.

FLUIDS
Keep your fluids up! Consume 2-3 liters per day. ALCOHOL AND CAFFEINE no alcohol or
Try to consume only water, herbal tea or green tea. caffeine during the cleanse (Green Tea acceptable).
Tip - add lemon and lime slices to water for a refreshing taste.

SNACKS, DRINKS, CONDIMENTS
Maximum 2 pieces of fruit a day before or after training
to ensure your body uses up the natural sugars.
Blueberries, strawberries, kiwifruits and citrus fruits etc.
SUGAR AND ARTIFICIAL SWEETENERS cut sugar out
completely, this includes products with added sugar.
Avoid foods with honey, maple syrup, rice syrup and high
fructose corn syrup. Also exclude diet products that contain
aspartame or any artificial sweetener.

OPTIMAL TIPS:

Consume 1 teaspoon of Apple Cider vinegar before each meal, with or without water.
Eat regularly throughout the day. Breakfast, lunch and dinner plus 2 snacks –
schedule this evenly throughout the day.
Get your beauty sleep! Aim for 7-8 hours each night – this will aid in recovery and digestion.
Don’t eat dinner late – you want to have a minimum of 10 hours between dinner and breakfast.

20
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 NUTRITION
BRE AKFAST
LEAN & GREEN OMELETTE GREEN MACHINE SMOOTHIE BREAKFAST SALAD
1 egg + 2 egg whites 1 cup spinach 2 boiled eggs
1 cup non-starchy vegetables ½ Lebanese cucumber ½ cup spinach
(spinach, zucchini, kale, mushrooms) 1 celery stick ¼ sliced mushrooms
25g natural protein powder ¼ cup diced zucchini
Post training? ½ cup nut milk, water etc Dried Oregano
Add 80grams of roasted sweet potato for ½ tsp cinnamon Sauté vegetables and serve with eggs
muscle recovery and energy. 1 tsp LSA
Post training? Add 80grams of roasted
Green/ Herbal Tea Post training? sweet potato for muscle recovery and
Add 80grams of banana to refuel your body energy.

LUNCH
SUPER GREEN BROCCOLI BOWL LEMON CHICKEN SALAD BAKED EGGY FRITTATA
2 cups steamed broccoli 80g poached/ grilled chicken breast 2 eggs – whisked
¼ avocado - diced 2 cups of vegetables (Salad Mix: spinach, 2 cups sautéed vegetables (leek, spinach,
95g tin tuna in springwater spring onions, carrots, cucumber etc.) zucchini, mushrooms, spring onion etc)
½ tbsp olive oil Dressing: lemon juice, 2 tsp olive oil, 1 tsp 1 tbsp goats cheese fetta
5ml apple cider vinegar dried oregano, 5ml apple cider vinegar
1 tbsp lemon juice Combine cooled down sautéed vegetables
20g slithered almonds with whisked eggs in a greased baking dish,
crumble fetta on top. Bake in moderate oven
Steam broccoli and combine all ingredients for 20minutes or until cooked.
while still warm.

DINNER
QUINOA SALMON SALAD CLEAN FISH & CHIPS STUFFED CAPSICUMS
100g salmon steamed with 100g grilled white fish 100g turkey mince
dried dill and lemon 80g baked sweet potato (cut into chips) 1tsp minced garlic
2 cups salad vegetables 2 cups steamed vegetables ¼ cup chopped mushrooms
30g quinoa 1 cup spinach
Dressing: lemon, 2 tsp olive oil, 1 tsp dried HOMEMADE TOMATO SAUCE: ¼ cup diced tomatoes
dill, 5ml apple cider vinegar. Roast 3 whole tomatoes, ½ red onion and ½ tsp ground cumin, coriander & chilli powder
Combine steamed salmon, cooked quinoa 2 gloves garlic – combine in blender with 1 large red capsicum – de-seeded
and dressing. fresh basil and salt.
Sautee vegetables, add turkey mince until
cooked. Fill capsicum with mince mixture
and bake in a moderate oven for 30-45min.

SNACKS (2 PER DAY)

1 HARDBOILED EGG PRE TRAINING?

Enjoy 1 piece of fruit for a quick
2 TBSP HUMMUS AND energy boost – stick to berries for
VEGETABLE STICKS best results.

21
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 FITNESS
Due to the strict nutritional guidelines as part of
the Optimising Cleanse Phase, your body
experiences rapid change.
The fitness guide has been created
accordingly and will increase in intensity
as the guide continues.

22
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 FITNESS
DAY 1 WHOLE BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

AIR SQUATS 3
PUSH-UPS 3
KNEE - UPS 3 10 14 18
REPS REPS REPS
TOWEL ROWS 3
ALTERNATING REVERSE LUNGE 3
BUTTERFLY SIT UPS 3
COOL DOWN & STRETCH

AIR SQUAT PUSH-UPS KNEE-UPS

TOWEL ROW REVERSE LUNGE BUTTERFLY SIT-UPS

23
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 FITNESS
DAY 3 UPPER BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

PUSH-UPS 3
TOWEL ROWS 3
TRICEP DIPS 3 10 14 18
REPS REPS REPS
UP-RIGHT ROW 8-12KG 3
BUTTERFLY SIT-UPS 3
BACK TAPS (L/R=1) 3
COOL DOWN & STRETCH

PUSH-UPS TOWEL ROWS TRICEP DIPS

UP-RIGHT ROW BUTTERFLY SIT-UPS BACK TAPS

24
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 FITNESS
DAY 5 LOWER BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

FRONT SQUAT 8 - 12kg 3

KNEE-UPS 3
WEIGHTED FORWARD LUNGE (alternating) 8-12kg 3 10 14 18
REPS REPS REPS
ELEVATED PELVIC LIFTS 3
ALTERNATING SIDE LUNGE 3
SUMO SQUATS 8 - 12kg 3
COOL DOWN & STRETCH

FRONT SQUAT KNEE-UPS WEIGHTED FORWARD LUNGE

ELEVATED PELVIC LIFTS SIDE LUNGES SUMO SQUATS

25
PHASE 1
CLE ANSE & PREPARE DAY 1 - 7 FITNESS
DAY 6 CORE E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

BUTTERFLY SIT-UPS 3
PLANK TO PUSH-UP (down up=1) 3
BICYCLE CRUNCHES 3 10 14 18
REPS REPS REPS
MOUNTAIN CLIMBERS (L/R=1) 3
SUPERMANS 3
HALF BURPEES 3
COOL DOWN & STRETCH

BUTTERFLY SIT-UPS PLANK TO PUSH-UP BICYCLE CRUNCH

MOUNTAIN CLIMBERS SUPERMANS HALF BURPEES

26
PHASE 2
REINSTATEMENT & ENGAGE DAY 8 - 14 NUTRITION

INTRODUCTION
Welcome to the phase where you will get up close and
personal with your body’s needs and food sensitivities.

Now that you have worked hard in cleansing and detoxifying

your body during Phase 1, it is time to reinstate common
foods to highlight any food allergies that can be harmful to
everyday life and preventative to your desired body results.

This is a time where you must pay particular attention to what

your body is telling you, as you reintroduce certain foods
back into your diet.

Coffee lovers can also rejoice! In this phase you can

reintroduce coffee, but for now stick to long blacks on your
dairy free days!

Be attentive to the following

indicators of food sensitivities:

Sleep Quality
Energy Levels
Skin Tone

Further, be mindful of nastier reactions such as:

Inflammation
Bloating
Cramps
Constipation

27
PHASE 2
REINSTATEMENT & ENGAGE DAY 8 - 14 NUTRITION

FOOD
REINS TATED FOOD COMMON ASSOCIATED SYMPTONS
DAIRY Gas, bloating, constipation, diarrhea, sinus
Cheese (cottage cheese, congestion, post nasal drip, constant need to clear
ricotta, yoghurt, milk) the throat, allergies (environmental) may worsen.

Gas, bloating, constipation, fatigue immediately after

eating the food, fatigue on waking the next day
(or a gradual decline noticed in energy over the next
RYE week or so), irritability, anxiety, headaches,
water retention (can’t get your rings off, puffiness
under the eyes the next day) dark circles under
the eyes on waking the next day.

WHEAT Similar to rye.

RED MEAT Gas, bloating, abdominal discomfort.

GUIDELINES
Reinstate one food group every second day.
If you do have sensitivity to a particular food,
your body can take up to 24 hours to tell you.

On the “OFF” days stick to Phase 1 meal

examples and guidelines.

Introduce 2 serves of the chosen food

on the day of reinstatement.

If you did not eat the reinstated food before

the Fitaz guide there is no need to consume it now.

This process is for you to understand how food

makes you feel. This will give you an indication
of food sensitivity and whether
or not you want to continue consuming it in your diet.

28
PHASE 2
REINSTATEMENT & ENGAGE DAY 8 - 14 NUTRITION
DAY 8 - DAIRY
BREAKFAST

TREAT MEAL !
½ cup cooked gluten free oats, 30g nuts and ¾ cup plain yoghurt
Snack: 30g raw unsalted nuts
LUNCH:
Lemon Chicken Salad (see Phase 1)
SNACK: Ricotta Herb Dip – ¾ cup ricotta, 1tbsp chopped mixed CONGRATULATIONS!
fresh herbs, 1tsp olive oil served with carrot and celery sticks You have made it to day 14 of this 28 day guide.
DINNER: Quinoa Salmon Salad (see Phase 1) Having made it this far, you will begin to see and
feel positive changes you are making to your
DAY 9 - PHASE 1 body. To reward such hard work, from today
onwards you can introduce one ‘treat’ meal a
DAY 10 - RYE week! In fact, a treat meal can actually boost
your metabolism!
BREAKFAST: Lean & Green Omelette (see Phase 1)
with 2 slices 100% Rye Bread
SNACK: 2 tbsp hummus and carrot sticks
LUNCH: 2 Ryvita crackers with ¼ avocado, 95g tin tuna in BODY BOOSTING FACTS!
springwater, 1 cup salad vegetables
SNACK: 30g nuts
DINNER: Clean Fish & Chips By allowing one treat meal each week you can help regulate
the hormone leptin. Leptin fundamentally influences your
metabolism, energy expenditure and appetite. During long
DAY 11 - PHASE 1 periods of dieting, the level of leptin in your body decreases
which leads to a plateau in fat burning (the opposite of what
DAY 12 - RED ME AT we intend). Enjoying a treat meal raises leptin levels due to
increased carbohydrate intake therefore increasing an insulin
BREAKFAST: Lean & Green Omelette (see Phase 1)
spike and raising leptin levels again.
Snack: 2 tbsp hummus and carrot sticks
LUNCH: Beef Salad – 80g beef strips, 2 cups salad vegetables,
Treasure your treat, but don’t forget:
30g quinoa. Dressing: Lemon, 2 tsp olive oil, 1 tsp dried dill, 5ml
Apple Cider vinegar
Make good treat choices, the quality of the food you
SNACK: 1 boiled egg
consume will still affect your bodies e.g. opt for 2-3
DINNER: Stuffed Capsicums (see Phase 1) Substitute Turkey
slices of pizza, not a whole pizza or 2 scoops of ice-
mince for lean beef mince
cream not the whole tub!

DAY 13 - PHASE 1 Stay in control – don’t let your well deserved treat
meal turn into a binge. You don’t want to undo what
DAY 14 - WHE AT has been an amazing amount of hard work to date.

BREAKFAST: 2/3 cup wheat cereal (special K, wheat bix etc.),

almond milk or a dairy free alternative
Snacks: 2 tbsp hummus and carrot sticks
LUNCH: Pasta Salad- ½ cup cooked pasta, 95g tin tuna in oil, ¼
red onion diced, 1 tbsp chopped fresh parsley
SNACKS: 30g nuts
DINNER: Stuffed Capsicums (see Phase 1)

29
PHASE 2
In Phase 2 you will begin to see an increase in muscle tone.
As you transition from Phase 1 you can expect to lose 250 grams
to 500 grams each week due to the right nutrition and fitness.
This is healthy and achievable fat loss.

REINSTATEMENT & ENGAGE DAY 8 - 14 FITNESS

WHOLE BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

FRONT SQUATS 8-12kg 3

PUSH-UPS 3
KNEE - UPS 3 10 14 18
REPS REPS REPS
TOWEL ROWS 3
ALTERNATING REVERSE LUNGE 8-12kg 3
BUTTERFLY SIT UPS 3
COOL DOWN & STRETCH

FRONT SQUATS PUSH-UPS KNEE-UPS

TOWEL ROW WEIGHTED FORWARD LUNGE BUTTERFLY SIT-UPS

30
PHASE 2
REINSTATEMENT & ENGAGE DAY 8 - 14 FITNESS
UPPER BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

PUSH-UPS 3
TOWEL ROWS 3
TRICEP DIPS 3 10 14 18
REPS REPS REPS
UP-RIGHT ROW 8-12kg 3
BUTTERFLY SIT-UPS 3
BACK TAPS (L/R=1) 3
COOL DOWN & STRETCH

PUSH-UPS TOWEL ROWS TRICEP DIPS

UP-RIGHT ROW BUTTERFLY SIT-UPS BACK TAPS

31
PHASE 2
REINSTATEMENT & ENGAGE DAY 8 - 14 FITNESS
LOWER BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

FRONT SQUAT 8 - 12kg 3

KNEE-UPS 3
WEIGHTED FORWARD LUNGE 3 10 14 18
REPS REPS REPS
(alternating) 8-12kg 3
ELEVATED PELVIC LIFTS 3
ALTERNATING SIDE LUNGE 3
COOL DOWN & STRETCH

FRONT SQUAT KNEE-UPS WEIGHTED FORWARD LUNGE

ELEVATED PELVIC LIFTS SIDE LUNGES SUMO SQUATS

32
PHASE 2
REINSTATEMENT & ENGAGE DAY 8 - 14 FITNESS
CORE E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

BUTTERFLY SIT-UPS 3
PLANK TO PUSH-UP (down up=1) 3
BICYCLE CRUNCHES 3 10 14 18
REPS REPS REPS
MOUNTAIN CLIMBERS (L/R=1) 3
SUPERMANS 3
HALF BURPEES 3
COOL DOWN & STRETCH

BUTTERFLY SIT-UPS PLANK TO PUSH-UP BICYCLE CRUNCH

MOUNTAIN CLIMBERS SUPERMANS HALF BURPEES

32
PHASE 3
BAL ANCED NUTRITION / GO TIME DAY 15 - 28 NUTRITION

INTRODUCTION
You have reached the final stage!
Bravo ladies and gents, your achievements thus
far are cause for congratulations.
BUT FIRST…
Now that you have entered Phase 3, it is all about learning how
drop the package of processed
to sustain the healthy lessons you have learnt. This guide isn’t a foods and refined sugar or
quick fix, it is meant to intensively boost your bod and put you on artificial sweeteners - you don’t
track for a healthier, holistic lifestyle. need them in your life! There are
more delicious and nutritious
Following a balanced diet is not only important for healthy weight alternatives available.
loss, but it will also help your body to fight illness and disease.
By the end of this phase you will not only look fantastic,
but feel amazing too.

FOOD
This section will equip you with foolproof suggestions
that will transition you from a rigid diet, to lifelong
healthy habits.
You will notice more foods being introduced as
your training intensifies.
By now you know what foods work and which ones to
avoid!
The time is NOW to use all of the knowledge and skills
you have developed over this guide, to create an
ongoing, balanced and nutritious life.

Not only are sustainable suggestions noted here, but Stick to the below guide which is split into 7 categories
these food suggestions are also mindful of muscle of food (with servicing suggestions), and enjoy some
recovery and energy replenishment. meal examples which are also detailed below.

34
PHASE 3
BAL ANCED NUTRITION / GO TIME DAY 15 - 28 NUTRITION
DAILY
FOOD GROUPS SERVES SAMPLE SERVING SIZE

80-100g cooked lean red meat

Lean meat, 80-100g lean chicken
poultry, fish, 4 120g grilled fish
95g canned fish
eggs & alternatives 1 cup cooked or canned legumes/beans
2 eggs

Vegetables Non starchy vegetables:

(non starchy) 5 1 cup salad vegetables

3/4 cup cooked vegetables

1 tsp butter
10ml oils (olive oil, macadamia oil, coconut oil)
Healthy fats 3 1/4 avocado
20-30g mixed raw nuts

1 slice wholemeal bread

1/4 cup cooked rice, polenta, semolina, quinoa
1/2 cup cooked pasta, rice, noodles
Grains & starchy 3 crackers, crisp breads

vegetables 2 1/4 cup muesli, rolled oats

Starchy vegetables:
100g potato/ sweet potato
1/2 cup corn

1 medium apple, pear, orange, peach, mandarin

1/2 banana
Fruit 2 2 small kiwi fruit, apricots, plums
Handful grapes (approx.. 20)
2 medjool dates

1 cup low fat milk or soy milk

1/2 cup plain Greek yoghurt
Dairy 2 2 slices low fat cheese
80g feta

1 cup water
Liquids 8 1 cup herbal tea

35
PHASE 3
BAL ANCED NUTRITION / GO TIME DAY 15 - 28 NUTRITION
BRE AKFAST
1/4 avocado 2 eggs ¼ cup oats
1 slice wholemeal toast 1 cup vegetables (spinach, spring 1 cup berries
2 egg onions, zucchini, mushrooms etc.) ½ cup natural yoghurt
½ cup slices tomato 1 serve fruit
Fresh basil Skim milk coffee
80g feta 1x GRAINS
1 x POULTRY 1x FRUIT
1 x POULTRY 1x VEG 1x DAIRY
1x GRAINS 1x DAIRY
1x FATS 1x FRUIT
½ VEG

LUNCH
TUNA SALAD TURKEY WRAP QUINOA SALAD
95g tin tuna 80g turkey 80g lean meat
2 cups salad vegetables Mountain bread wrap 2 cups salad vegetables
Lemon & olive oil (approx. 10ml) salad 1 cup salad vegetables ¼ cup cooked quinoa
dressing Lemon & olive oil (approx. 10ml) salad
1 medium apple
dressing

DINNER
CHICKEN STIR FRY CLEAN FISH & CHIPS BAKED EGGY FRITTATA
80g chicken 1120g grilled fish 2 eggs – whisked
2 cups cooked vegetables 100g sweet potato 2 cups sautéed vegetables
Stir Fry Sauce: 2 cups vegetables (leek, spinach, zucchini, mushrooms,
1tsp minced garlic, sliced fresh chilli spring onion etc)
lime juice, 1 tsp soy sauce 1 tbsp goats cheese fetta
1 tsp sesame oil
1 x POULTRY
2 x VEG
1 x FATS

SNACKS (2 PER DAY)

DIP POST TRAINING GREEN PROTEIN

1 Boiled egg PROTEIN SMOOTHIE SMOOTHIE
1 Tbsp hummus 30g SHAPE Protein 1 cup spinach
1 Tsp crushed basil 2 medjool dates ½ cup almond milk
Combine together for dip
water & ice 30g SHAPE protein
Serve with ½ cup vegetable sticks
½ banana
Skim milk latte ¼ cup tzatiki and 2 Boiled eggs
½ Banana 1 cup vegetable sticks 30g raw nuts

36
PHASE 3
Phase three is all about
workin’ up a sweat!
Here you will see your training intensify
– but you can handle it!

BAL ANCED NUTRITION / GO TIME DAY 15 - 28 FITNESS

WHOLE BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

SQUAT PRESS 8-12kg 3

KETTLEBELL SWING 3
WALKING LUNGES 8-12kg 3 10 14 18
REPS REPS REPS
HALF BURPEES 3
SUMO SQUAT UPRIGHT ROW 8-12kg 3
PLANK TO PUSH-UP (down up=1) 3
COOL DOWN & STRETCH

SQUAT PRESS KETTLEBELL SWINGS WEIGHTED WALKING LUNGES

HALF BURPEES SUMO SQUAT UPRIGHT ROW PLANK TO PUSH-UP

37
PHASE 3
You have now cleansed your system,
tested what foods work for your body,
and now it’s time to break down any
fitness barriers.
The sky is the limit.
In Phase 3 you will notice a
healthy, regular weight loss
of 250g – 500g weekly.

BAL ANCED NUTRITION / GO TIME DAY 15 - 28 FITNESS

UPPER BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

PUSH-UPS 3
KETTLEBELL SWINGS 3
ELEVATED TRICEP DIPS 3 10 14 18
REPS REPS REPS
KETTLEBELL ROW 3
UP-RIGHT ROW 8-12kg 3
PLANK TO PUSH UP (down up=1) 3
COOL DOWN & STRETCH

PUSH-UPS KETTLEBELL SWINGS ELEVATED TRICEP DIPS

UP-RIGHT ROW
KETTLEBELL ROW PLANK TO PUSH-UP
38
PHASE 3
BAL ANCED NUTRITION / GO TIME DAY 15 - 28 FITNESS
LOWER BODY E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

FRONT SQUAT 8 - 12kg 3

WEIGHTED WALKING LUNGES (alternating) 8-12kg 3
SUMO SQUATS 8 - 12kg 3 10 14 18
REPS REPS REPS
ALTERNATING JUMPING LUNGES 3
ELEVATED PELVIC LIFTS 3
JUMP SQUATS 3
COOL DOWN & STRETCH

FRONT SQUAT WEIGHTED FORWARD LUNGE SUMO SQUATS

JUMPING LUNGES ELEVATED PELVIC LIFTS JUMP SQUATS

39
PHASE 3
BAL ANCED NUTRITION / GO TIME DAY 15 - 28 FITNESS
CORE E.M.O.M
WARM UP / DYNAMIC STRETCHES

EXERCISE SETS BEGINNER INTERMEDIATE ADVANCED

BUTTERFLY SIT-UPS 8 - 12kg 3

PLANK TO PUSH-UP (down up=1) 3
ALTERNATING V SIT 3 10 14 18
REPS REPS REPS
MOUNTAIN CLIMBERS (L/R=1) 3
SUPERMANS 3
HALF BURPEES 3
COOL DOWN & STRETCH

BUTTERFLY SIT-UPS PLANK TO PUSH-UP ALTERNATING V SIT

MOUNTAIN CLIMBERS SUPERMANS HALF BURPEES

40
EXERCISE
DAY 29
HELLO GORGEOUS! WHAT TO DO NOW?
CONGRATULATIONS!
You are now a bona fide hottie.
So what happens now that you have powered
through the 28 Day guide?
Well, first off, we are only human, and while this guide
intends on helping you look out-of-this-world, there will be
times in your day-to-day life when you are faced with hot-
bod obstacles.
Don’t become disheartened, muscle soreness,
dining out with friends or the occasional drink is not
going to stop or unravel all of your hard work!
Stick with the below suggestions to stay on track.
OUCH, How to deal with muscle soreness!
It is to be expected that by increasing the intensity
of your exercise during this guide and beyond,
you will experience muscle soreness.
But fear not, nutritionally there are foods to increase
in your diet that offset this soreness! Consumer
energy, the right carbohydrates and protein all
support your body’s function and will therefore
help with your recovery and soreness.
41
The following are considered wonder-supplements if you
experience muscle soreness:
OMEGA-3 FATS: Studies have shown that increased
omega-3 in the blood can raise anti-inflammatory levels and
increase blood flow during exercise. This decreases exercise-
related symptoms such stiffness, tenderness, swollen joints
and joint pain.
MAGNESIUM: Magnesium is known to regulate inflammation
and help alkalise the body. This allows the body return to
correct pH balance and reduces lactic acid, which can cause
post-exercise pain. It also helps with relaxation and flexibility.
CAFFEINE: For the lovers of coffee we have good news!
Recent research has shown that caffeine may reduce pain by
blocking certain receptors during inflammation. BOOM!
VITAMIN C AND E: On a cellular level, the production of free
radicals during exercise can leave our cells in stress. Studies
show that consuming vitamin C and E together help prevent
cellular stress, improve performance and optimise recovery
from exercise.
And of course…
don’t forget to warm up, cool down & stretch!
COCKTAIL HOUR !
While you must stay strong for the initial 28 days and avoid alcohol
to get the most out of this guide, there are certain ways to indulge
in the occasional drink, going forward.

The rule of thumb is pretty simple, stick with the hard stuff
and avoid sugary mixers!

Our go-to beverage is a classic vodka,

soda water and fresh lime.

Cheers team!

EATING OUT!
You’ve worked hard, you’re looking smoking - there is no way we’re going
to let you hide away at home on the weekend! Often when people are
training hard and are focused on their fitness, they feel the need to cut
back on social activities.

Don’t avoid going out altogether,

simply follow these suggestions and enjoy your meal:

Choose a restaurant that promotes healthy options on the menu.

Nibble on high-fibre snacks just before you go to curb your hunger.
An apple, some carrot sticks and hummus will do the trick.

Order your salad dressing on the side.

A plain olive oil and vinegar option is the best choice.
Swap anything too indulgent for dessert (sorry Chocolate Mud Cake…)
for a fresh fruit salad with a tea or skinny cap (hello hot bod).

WHAT ’S NEXT ?
Don’t worry! It’s not all over. Continue with the Phase 3
guidelines to maintain great nutritional and fitness results.

This program has now equipped you with the skills to maintain
good habits for a lifetime of hotness.

However, as this is a world where superfoods, new nutritional

studies and innovative fitness regimes are forever evolving, this
is not the last chapter for Fitaz.

Watch this space…

42
APPENDIX LET’S BREAK IT ALL DOWN.
Here you will find detailed descriptions about everything
outlined and suggested in this guide.

PROTEINS: LEAN MEAT, POULTRY, FISH,

TYPE
EGGS & ALTERNATIVES
Proteins are made up of smaller sub-units
Chicken or Turkey When possible select organic.
called amino acids. Once digested, they are
broken down and become essential building
Meat Choose lean cuts. When possible select organic.
blocks of enzymes which aid in digestion,
antibodies for fighting infection, hormones and
When possible select wild fish and avoid
neurotransmitters. Protein can also support
Fish non-organic farmed fish as they tend to
workout recovery as it is vital for tissue repair and
contain more toxins.
healing. Although protein is important, excess
amounts can be detrimental to the body. A Don’t be afraid to eat the whole egg, protein in
Eggs
surplus in protein consumption can trigger stress the egg white is better absorbed with the yolk.
on your kidney as it is filtered through the kidney
and excreted as urine. It may also impede the Protein Powder When possible select whey protein isolate.
digestive system or provoke osteoporosis.
FRUITS & VEGETABLES
Fruits and vegetables provide your body with
vitamins, minerals, dietary fibre and hundreds of TYPE
antioxidants (good compounds found in foods that
kill off free radicals in the body). Most vegetables There is NO limit on the amount of leafy
are low in energy (kilojoules) and will help to fill you greens you can eat. They provide your body
Leafy green
up to avoid excessive weight gain and unnecessary with a powerhouse of vitamins, minerals and
vegetables
snacking. Diets high in vegetables and fruits can phytonutrients. Lettuce, cruciferous greens,
help protect the body against chronic diseases and spinach, and swiss chard.
prevent excess weight gain. Beware of fruit juices These include dense carbohydrates to
or dried fruits that provide energy (kilojoules) as Starchy
provide your body with a means of energy.
they may lack dietary fibre and are higher in natural Vegetables
Sweet potato, potato, beans, legumes, pumpkin.
sugars than their natural counterpart. Due to these
When possible select organic - snap
properties, fruit juices and dried fruits should only be Berries
frozen berries are also a great option.
consumed occasionally and in small amounts.

HEALTHY FATS
All fats are not the same. Choosing which type of fat is
important as they are all high in kilojoules. Some fats contain
unsaturated fats (polyunsaturated and monounsaturated),
which are essential for good health. Other fats include
vitamins A, D and E.
Saturated fats can have a negative effect on our body
so it is important to replace food with saturated fats, with
produce that contains unsaturated fats. Fats are important
for weight loss as they affect our appetite controlling
hormones leptin and CCK.
Adding raw, unsalted nuts to your diet is a great snack;
they increase the release of satiety hormones in the gut,
helping to control your appetite. Nuts have also been shown
to protect against heart disease and obesity. Stick to the
sserving sizes on page 35.

43
FOOD DESCRIPTIONS LIQUIDS

DAIRY
Dairy is something commonly associated with gas, bloating,
constipation, diarrhoea, sinus congestion, post nasal drip,
constant need to clear the throat and allergies. Once
completing the reinstatement phase, you will be aware
of any dairy intolerances or issues you may have. If you
find none of these symptoms in your reinstatement phase
then you can easily continue with 2 serves of dairy a day.
Consume low fat dairy products and be sure to check
for any extra nasty sugars that may be added. Your best
options are skim milk, plain Greek yoghurt and goat’s
cheese.
Water makes up more than half your body weight and your
body depends on water and hydration for survival. Every
cell, tissue and organ in your body needs water to function
properly - but why is it so important? Your body uses water
to maintain its temperature, remove waste and lubricate
joints. Research has shown sticking to the recommended
fluid intake can eliminate unnecessary hunger and increase
energy.
You lose water each day through bodily excretion when
you go to the bathroom, sweat and even breathe. If you
don’t replenish this water loss, you become dehydrated.
Dehydration can reduce endurance, decrease strength,
cause cramping and slow muscular response.

Eight glasses of water per day is the general recommended

fluid intake, however, if you are exercising, spending longer
amounts of time in the sun, or awake for longer you should
consume more.

During, before and after exercises are crucial times to

maintain hydration to prevent fatigue.
HINTS TO STAY HYDRATED INCLUDE:

Store (BPA free) water bottles in your car, at desk and in your gym bag.
Set an amount of water to drink before and after each meal.
Infuse your water with flavour - think lemon, cucumber, fruit, fresh herbs
and other flavors to have great tasting water on hand.
Add bubbles! Drinking a sparkling water with zero calories kicks the water
experience up a notch and makes it more enjoyable.

44
FITNESS DESCRIPTIONS
AIR SQUATS
(LEGS AND BUM)
Position your feet slightly wider than hip width
apart. Tense your abdominal (ab) muscles,
bum and thighs. Keeping your heels firm on
the ground, lower your body simultaneously
pushing your bum out like you are sitting in a
chair until your thighs are parallel to the floor.
You may choose to extend your arms out for
balance. Extending your hips, drive your
heels through the ground and lift your body
to return to the starting position.
SQUAT PRESS
(LEGS, SHOULDERS, CORE AND BUM)
Position your feet slightly wider than hip
width apart. Holding the Kettlebell chest
level by the sides of its handle, tense your
ab muscles, bum and thighs. Keeping your
heels firm on the ground and elbows high,
lower your body simultaneously pushing your
bum out like you are sitting in a chair until
your thighs are parallel to the floor.
Drive through your heels creating force from
your bum, press the Kettlebell up in one
motion overhead. Return the Kettlebell to
your chest and starting position.
45
FRONT SQUATS
(LEGS, CORE AND BUM)
Position your feet slightly wider than hip width
apart.Holding the Kettlebell chest level by the
sides of its handle, tense your ab muscles,
bum and thighs. Keeping your heels firm on
the ground and elbows high, lower your body
simultaneously pushing your bum out like
you are sitting in a chair until your thighs are
parallel to the floor.
Extending your hips drive through your heels
and return to the starting position.
JUMP SQUATS (LEGS AND BUM)
Position your feet slightly wider than hip
width apart. Tense your ab muscles, bum
and thighs.
Keeping your heels firm on the ground, lower
your body simultaneously pushing your bum
out like you are sitting in a chair until your
thighs are parallel to the floor.
Driving through your heels and onto the balls
of your feet jump as high as you can.
As you land, absorb the impact through the
legs by adopting the squat position and
repeat.
SUMO SQUATS
(LEGS AND BUM)
Stand with your feet 6 inches wider than
shoulder width and your toes externally
rotated. Tense your ab muscles, bum and
thighs.Keeping your heels firm on the ground,
lower your body simultaneously pushing your
bum out like you are sitting in a chair until
your thighs are parallel to the floor. Return
to the starting position by pressing upwards
through your heels and extending your legs.
JACK JUMPS (LEGS AND BUMS)
Position your feet slightly wider than hip width
apart with your hands by your sides.
Tense your ab muscles, bum and thighs.
Keeping your heels firm on the ground, lower
your body simultaneously pushing your bum
out like you are sitting in a chair until your
thighs are parallel to the floor. Maintaining
a straight back, keep your arms crossed in
front of you with your fingers almost touching
the floor. Driving through your heels and onto
the balls of your feet jump as high as you can
and bring your hands together at the top. As
you land, absorb the impact through the legs
by adopting the squat position and repeat.
FITNESS DESCRIPTIONS
PUSH-UPS (CHEST AND TRICEPS)
Place both hands on the floor slightly wider
than shoulder width apart. Position your
feet almost together behind your body in a
straight line.
Tense your ab muscles, bum and thighs.
Lower your body until your chest is two fists
away from the floor, pause for one second,
then return to the top.
TOWEL ROW
(BACK, SHOULDERS, CORE AND BICEPS)
Grab a semi rolled towel slightly wider
than shoulder width apart and apply lateral
tension. Slightly bend the knees and push
your bum back whilst keeping your arms
straight. The towel should be in line with your
belly button. Pull the towel into your belly
button trying to pinch your shoulder blades
together, and then return arms back to their
starting position. Repeat.
PLANK TO PUSH-UPS
(CHEST, TRICEPS AND CORE)
Start in a plank position with your elbows
under your shoulders and feet hip width
apart. Keeping your abdominals contracted,
push your body into a push-up position.
Return back to a plank position.
BENT-OVER KETTLEBELL ROW
(BACK AND BICEPS)
Place the Kettlebell in between your feet.
Bend your knees slightly, simultaneously
pushing your bum behind you as much as
possible. Obtaining a bent over position
grab the Kettlebell with one hand. Row the
Kettlebell to your stomach retracting your
shoulder blade and bending your elbow.
Complete the desired amount of repetitions.
Repeat on the other side.
BACK TAPS (SHOULDERS AND CORE)
Start in a push-up position with your palms
under your shoulders and feet hip width
apart. Keeping your abs contracted, take the
back of your right arm and touch your lower
back. Repeat on the opposite side to count
one repetition.
KNEE STEP-UPS (LEGS, CORE AND BUM)
Stand behind a step (average height =
30cm) with your ab muscles, bum and thighs
tensed. Elevate your left foot and place it on
the step. Draw your right leg up and bring
your knee in line with your chest until the left
leg is fully extended. Return the right foot to
the ground followed by your left. Complete
half the recommended reps on one leg
before completing the remaining on the
other.
46
FITNESS DESCRIPTIONS
REVERSE LUNGES (LEGS AND BUM)
Stand tall with your hands on your hips
and legs hip width apart. Step one leg
back backwards and lower your knee to
90 degrees in line with your hip. Return to
a standing position by pressing your front
heel into the floor and bringing your back leg
forward. Repeat on the other side.
WEIGHTED WALKING LUNGES
(LEGS AND BUM)
Stand tall with your hands on your hips and
legs hip width apart holding the Kettlebell
chest level by the sides of its handles
close to your body. Step one foot out in
front of you. Lower your back knee so it’s
approximately under your hip. This should
now create a right angle in both knees. Push
through your front foot and lead your back
foot forward repeating the movement, moving
forward one step at a time.
47
WEIGHTED FORWARD LUNGE
(LEGS AND BUM)
Stand tall with your hands on your hips and
legs hip width apart holding the Kettlebell
chest level by the sides of its handles
close to your body. Step one foot out in
front of you. Lower your back knee so it’s
approximately under your hip. This should
now create a right angle in both knees.
Push through your front foot and return it
back in line with your other under your hips.
Repeat on other side without moving
forwards.
JUMPING LUNGES (LEGS AND BUM)
Create a lunge position with your legs at
almost 90 degrees. Ensure that the front
knee is over the midline of the foot. Extend
through both legs and jump, swinging your
arms to balance and gain momentum. Once
you have jumped, switch the position of your
legs, moving your front leg to the back and
the rear to the front. As you land, absorb
the impact through the legs by adopting the
lunge position, and repeat.
ALTERNATING SIDE LUNGE DESCRIPTION
(LEGS, BUM AND INNER THIGHS)
Stand tall with your hands on your hips and
legs hip width apart Step one foot out to the
side of you and bend at the knees lowering
your body. Your knee and foot should be in
a perfectly vertical line. Once your stepped
out foot is almost parallel to the floor hold for
a second and return to the starting position.
Repeat on other side
UPRIGHT ROW
(SHOULDERS AND TRICEPS)
Stand with your legs hip width apart, grab
the Kettlebell by its handle with two hands in
a standing position. Row the Kettlebell up in
a vertical motion until your chin, keeping your
elbows flared and high. Lower the Kettlebell
down until your arms are fully extended
maintaining a straight back.
FITNESS DESCRIPTIONS
SUMO SQUAT UP RIGHT ROW
(SHOULDERS, TRICEPS, CORE, LEGS AND BUM)
Stand with your feet 6 inches wider than shoulder
width and your toes externally rotated, holding the
Kettlebell with both arms straight by the handle.
Tense your ab muscles, bum and thighs. While
keeping your back straight and everything tensed,
descend slowly by bending at the knees and hips
as if you are sitting down (squatting) until your thighs
are parallel to the floor. Push through your heels and
drive upwards with your hips, row the Kettlebell up in
a vertical motion in line with your chin keeping your
elbows flared and high. Lower the Kettlebell down
until your arms are fully extended maintaining a
straight back and repeat the action.
PELVIC LIFTS (LEGS AND BUM)
Lie on your back with knees bent and feet on
an elevated surface (20-30cm).
Squeeze your buttocks together and lift your
hips off the floor.Hold for one second then
return to starting position.
KETTLEBELL SWING
(SHOULDERS, CORE AND BUM)
Grip the Kettlebell with your palms facing you
and thumbs wrapped loosely around the handle
standing tall with your feet hip width apart. Tense
your ab muscles, bum and thighs. Retract your
shoulder blades and slightly bend your knees.
Keeping your base weight predominantly on your
heels swing the Kettlebell between your legs under
your hips maintaining a straight back and pushing
your bum out. From your hips and bum muscles,
quickly swing the Kettlebell up by raising your
upper body upright and extending the legs.Once
the Kettlebell is eye level swing it back under your
hips to complete multiple repetitions.
BUTTERFLY SIT-UPS (CORE)
Start seated on the floor with your feet
together and knees out. Lower back until
your arms and shoulder blades are on the
floor. By lifting through your abdominals
return to your seated position ensuring your
back is nice and straight.
TRICEPS DIPS (TRICEPS)
Position your hands shoulder width apart
on a box or step. Position your bum in front
of the box and knees bent at 90 degrees.
Before you start the exercise ensure your
arms and back are straight.
Lower your bum to the ground by bending
your elbows to 90 degrees. Maintaining
a straight back, press down into the box
to straighten your elbows, returning to the
starting position.
WEIGHTED BUTTERFLY SIT-UPS (CORE)
Start seated on the floor with your feet
together and knees out. Holding the
Kettlebell by its handle on the side with
both hands lower back until your arms and
shoulder blades are on the floor.
By lifting through your abdominals return to
your seated position ensuring your back is
nice and straight.
48
FITNESS DESCRIPTIONS

BICYCLE CRUNCHES (CORE) V-SIT TWISTS (CORE) MOUNTAIN CLIMBERS

Lie on a flat surface with your legs extended.
Place your hands behind your head
supporting your neck.
Simultaneously raise your right elbow and left
knee so they almost touch. Maintain a straight
right leg around 6 inches off the ground.
Return back to neutral and repeat on the
other side.
Sit tall on the floor with your knees bent and
arms straight with one hand over the other.
Lift your heels off the floor slightly bending your
knees (straight if possible). Slightly twist your
torso and touch the ground next to you with
both hands. Turn and repeat on other side.
(LEGS, SHOULDERS AND CORE)
Position yourself up in a push-up position so
your hands are directly under your shoulders
and legs straight out behind you hip width
apart. Lift your right foot off the floor and slowly
raise your knee as close to your chest as you
can. Return to the starting position and repeat
with your left leg

SUPERMAN’S (CORE AND LOWER BACK) HALF BURPEES

Lie straight face down on the floor with your
arms fully extended in front of you.
Simultaneously raise your right arm and left leg
with your chest and legs off the floor holding
this position for 1 second.
Slowly lower back to your starting position and
repeat on the other side.
(LEGS, CORE, SHOULDERS AND BUM)
Position yourself up in a push-up position so
your hands are directly under your shoulders
and legs straight out behind you hip width
apart. Jump your feet forward so your toes are
approximately under your hips.
Jump your feet back to the starting push-up
position maintaining a straight back without
sinking through the hips.

49
FITNESS DESCRIPTIONS

SKIPPING (LEGS) STAR JUMPS (LEGS) BUM FLICKS (LEGS)

Stand with your feet 5 or 6 inches apart holding
the rope in both hands and laying behind your
feet with your hands just above your hips.
Trying to stay on the balls of your feet swing the
rope from behind you and jump over it when it
swings forward and under your feet.
repeat revolutions
Stand with your knees slightly bent and feet Jog or run on the spot.
shoulder width apart. Exaggerate the motion as your legs come up
Lay your arms by your side with a slight bend in behind you. Try to touch your heels to your bum
the elbows. Bend your knees like you going to as you become more fluid with the action.
squat, simultaneously jump extending your legs
and arms fully out to your sides at the same
time in mid-air to form a star shape with your
body. Return by bringing your arms and legs
inward near your body as you begin to descend
from the jump. Land softly on the ground with
your knees bent and repeat the movement.

BURPEES (FULL BODY)

Stand with your feet hip width apart and your
arms as tall as possible. Lower into a squat
position with your hands flat on the floor in front
of you. Kicking your legs backwards into a
press up position lower your chest to the floor.
Simultaneously push your chest back up to the
press up position and thrust both feet forward
so you are back in the squat position.
Jump up and raise both hands over your head.

50
 SCALING OPTIONS

KNEE STEP-UPS : STEP-UPS

Stand behind a step (average height = 30cm) with your ab muscles, bum and thighs tensed (neutral pelvis).
Step your left foot onto the step followed with your right.
Once your legs are fully extended on the step, step off with your left foot again.
Repeat with your right foot continuing to alternate for the remaining repetitions.

PUSH-UPS : KNEE PUSH-UPS

Place both hands on the floor slightly wider than shoulder width apart. Position your feet almost together
behind your body in a straight line. In this extended position place your knees on the floor. Ensure your knees
are behind your hips and not underneath them. Tense your ab muscles, bum and thighs.
Lower your body until your chest is two fists away from the floor, pause for one second, then return to the top.

BUTTERFLY SIT-UPS : BUTTERFLY CRUNCHES

Start seated on the floor with your feet together and knees out.
Lower back until your arms and shoulder blades are on the floor.
By lifting through your abdominals crunch up to approximately 45 degrees off the floor.
Return back to your original position.

PLANK TO PUSH-UP : KNEE PLANK TO PUSH-UP

Start in a plank position with your elbows under your shoulders and feet hip width apart
In this extended position place your knees on the floor. Ensure your knees are behind your hips and not
underneath them. Keeping your abdominals contracted push your body into a push-up position.
Return back to a plank position.

51
FOOD DIARY
PHASE 1
breakfast snack lunch snack dinner liquid

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

PHASE 2
breakfast snack lunch snack dinner liquid

DAY 8

DAY 9

DAY 10

DAY 11

DAY 12

DAY 13

DAY 14

52
FOOD DIARY
PHASE 3
breakfast snack lunch snack dinner liquid

DAY 15

DAY 16

DAY 17

DAY 18

DAY 19

DAY 20

DAY 21

PHASE 3
breakfast snack lunch snack dinner liquid

DAY 22

DAY 23

DAY 24

DAY 25

DAY 26

DAY 27

DAY 28
53