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M O V E F L A S H B A C K F A V O U R I T E S

W O R K O U T

B O N U SW O R K O U T

Notes S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

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Cardio CardioStrength Strength Rest Day

Stretch Stretch

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

Try something totally new, like rock climbing or a dance class!

Walk and Talk. Meet a friend for a walk and a catch up.

#TBT Throwback Thursday Choose your favourite ‘old school song’ and dance it out!If you’re energetic, dance through a whole playlist.

Perfect Planking(complete x 6)20 seconds work 10 seconds restThen move on to next exercise:High plank Commando’s Low plank Mountain climbers Plank alternating raise (alternate between lifting each leg, keeping your core flat and stable. i.e. not rolling side to side)

Brutal Burpee Burner: (complete x 6)20 seconds work 10 seconds restThen move on to next exercise:Half burpeeFull burpee (with push up)Half burpee Burpee with jumping lunges (alternating sides)

Go to your local farmers, food, flower or craft markets. Park a little further away or ride your bike there to get some extra cardio in!

N O U R I S H F L A S H B A C K F A V O U R I T E S

B R E A K F A S T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

2 x Bliss Balls

Pre-cut vegetable sticks with guacamole

1 sliced tomato¼ avocado On your favourite crackers

Handful mixed nuts & a piece of fruit

Easy Yoghurt Cup½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Easy Yoghurt Cup ½ cup Greek yoghurt ¼ cup your favourite granola ½ cup fresh fruit (assorted)


No Bake, No Nut, GF Muesli Bars

Pre-cut vegetable sticks with hummus

2 x Bliss Balls


Make enough dinner for tomorrow’s lunch.

Make tomorrow’s Overnight Crunchy Oats!

Sunday is prep day! Make enough dinner for tomorrow’s lunch

NotesS N A P & S H A R E



T U E S W E D T H U R S F R I S A T S U N

M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Remember to drink 2-3L of water every day!

Savoury Breakfast Bowl2 boiled eggsHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Overnight Crunchy OatsSmoothie1 cup frozen berriesSmall handful kale1 tbs chia seeds1 tbs LSA¼ cup ice1 cup almond milk*Why not try some of our other combinations

Smoothie 1 bananaSmall handful spinach1 tbs cacao1 tbs nut butter1 cup almond milkIce*Why not try some of our other combinations

Toast with a topper Superseed BreakfastEasy Yoghurt Breakfast ½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)or Choose your own favourite breakfast

Farmer salad½ sweet potato, roasted½ capsicum½ tomato - diced½ cup cooked quinoa1 small handful red cabbage, shredded½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Last night’s leftovers!10 minute Pad Thai*

Roasted salad½ sweet potato, roasted½ zucchini, roasted½ carrot, roasted½ capsicum, roasted1 small handful spinach½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Green Rice* with palm sized serve protein

Your choice! Why not try a new recipe from Movenourishbelieve.com?

Veggie wrap:with avocado & sauerkrautTip: Use last nights leftovers

10 minute Pad Thai* Easy Dinner: Palm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut


Your choice! Why not try a new recipe from ?

It’s hump day! Choose your own favourite dinner



Pulled Pork TacosFast Food Friday: Mexi-Beans with Corn Chips*

Try adding a different protein to tomorrow’s lunch.

N O U R I S H F L A S H B A C K F A V O U R I T E S : V E G E T A R I A N / V E G A N / D F O P T I O N

B R E A K F A S T

L U N C H

D I N N E R

S N A C K S

N O T E S




M O R N I N G T E A ,A F T E R N O O N T E A & E V E N I N G O P T I O N S

Remember to drink 2-3L of water every day!

Overnight Crunchy OatsSmoothie1 cup frozen berriesSmall handful kale1 tbs chia seeds1 tbs LSA¼ cup ice1 cup almond milk*Why not try some of our other combinations

Smoothie 1 bananaSmall handful spinach1 tbs cacao1 tbs nut butter1 cup almond milkIce*Why not try some of our other combinations

Superseed BreakfastEasy Yoghurt Breakfast: ½ cup coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)or Choose your own favourite breakfast

Sweet Potato, Lentil and Quinoa Tart

Last night’s leftovers!10 minute Pad Thai* Roasted salad½ sweet potato, roasted½ zucchini, roasted½ carrot, roasted½ capsicum, roasted1 small handful spinach½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com


Veggie wrap:with avocado & sauerkraut (Use last nights leftovers)

10 minute Pad Thai* Easy Dinner: Palm sized serve protein

2 cups green salad

½ cup sweet potato cooked to your liking

1 tbs sauerkraut


It’s hump day! Choose your own favourite dinner

Cleaning Cauliflower Soup

Fast Food Friday: Mexi-Beans with Corn Chips*



Easy Yoghurt Cup ½ cup coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)




Make enough dinner for tomorrow’s lunch.

Try adding a different protein to tomorrow’s lunch.

Make tomorrow’s Overnight Crunchy Oats!

Sunday is prep day! Make enough dinner for tomorrow’s lunch

Savoury Breakfast Bowl100 grams cooked buckwheatHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Toast with a topper



2 x Bliss Balls

Pre-cut vegetable sticks with guacamole

Easy Yoghurt Cup ½ cup coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

2 x Bliss Balls




B E L I E V E F L A S H B A C K F A V O U R I T E S

M O N T U E W E D T H U F R I S A T S U N

S T A R TT H E D A Y

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

W E E K L Y F O C U S

Set yourself up for success!

W H Y We all want to be successful but can be really great at limiting or even sabotaging ourselves, sometimes without even realising it. We can form habits that stand in the way of us performing at our best. It’s totally normal, as being successful means that we need to push ourselves out of our comfort zone. And our little ‘safe place’ habits want to keep us comfortable – boring! To be successful we need to create opportunities to recognise and break these habits. It may be a bit uncomfortable at first, but it gets easier and easier. And watch your confidence and self-belief grow as you challenge yourself and overcome these hurdles!

S U G G E S T I O N S / I D E A S

Set your alarm 10 minutes earlier than usual and use this time to plan your day over a cup of tea. Start your week on the front foot.

Quit procrastinating and hit your least favourite tasks head on and with 100% effort. You’ll feel amazing and be able to achieve so much more in your day.

Don’t be afraid to ask for help. If you don’t know how to do something or it’s not working how you would expect, ask someone for their help or advice. Learning new things or getting a different perspective might be just what you need to move forward.

No excuses!Make today an excuse free zone. Own the day and take control.Made a mistake? That’s okay, admit to it and learn for next time.You’ll be surprised how good it feels and what you learn.

Back yourself. You’ll only achieve your goals if you take a chance and back yourself. What’s the worst that could happen?

Look at your goals and see what’s stopping you achieving them… and make some positive changes! Doing the same things will only get the same results.Do you need to learn a new skill, change your approach or plan your time better?

Don’t beat yourself up. No one reaches their goals first time every time.It’s not pleasant but failure is where you learn the most valuable lessons. If it’s too easy, you’re not aiming high enough.Reflect on your learnings and how to move forward rather than investing time into worrying over things that don’t help you.




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