Krissy Cela Sbg Home Edition.pdf

Ultimate Summer Body Guide Home Edition

BY Krissy Cela 1 of 70

Content Page Chapter 1: Introduction…………………………………..…..3 Chapter 2: Nutrition……………………………….…………..6 Chapter 3: Beauty………………………………………….…13 Chapter 4: 12 Week Workout Plan………..…………..……20 Chapter 5: Workout Glossary………………………………..55 Chapter 6: Tips & Challenges…………………………..……62

Lets Do This !

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Introduction Hi There! Get ready to start this new journey on getting the summer body you've always wanted. This guide will not only get your body into shape, it will also be your ultimate guide for the summer! Ask yourself this, why did you buy the Ultimate Summer Body Guide? Keep that answer with you throughout the duration of this plan. I want you to motivate yourself, push yourself and overall make a positive change. I know you can do it! What will be included?: • 12 week home workout program • Nutritional advice • Healthy recipes • Beautiful skin guide • Much more ! I want you to know that you are not at this alone. I am with you every step of the way. If you feel unsure at first, try the guide with your friends, family or even your partner. We will grow a positive community together and support one another.

Please Hashtag #KCSG or #Krissycelaplans Follow @kcsg_community on any of your social media so I can get to know you! Always feel free to email me with ANY questions at [email protected]

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How do I track my progress? In my opinion I have found that the best method of tracking progress is by taking photos. Scales, counting body fat percentage and girth measurements can be inaccurate. I do not want you to focus on numbers, but rather on how you physically and mentally feel. Taking pictures is a fantastic way to contrast your progress from the beginning to the end. I understand that you may find stepping on the scales part of your every day routine, however your body fluctuates throughout the day. Progress pictures tell the truth!

How do I take progress pics? • Wear minimal clothing. Sounds naughty right, but in order to track your body, you will need to capture your body as it comes and as it will change. Recommended clothing would be a sports bra and shorts. • Take your progress pictures hands free. Keep your phone/camera in a stable place and set a timer on it or get someone to take the pics for you. • Make sure the lighting is clear and bright. • Do not pose, keep your body relaxed in your very first picture. • After a couple of weeks you can pose/ flex to show off your results! • Take pictures every 2 weeks in the same lighting, room and time.

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Nutritional Background This page is a basic overview on nutrients essential for your body. Protein: 4 Calories per Gram • Building blocks of which organs, tissue and cells are made up. • Protein is a fundamental factor in the body, it helps in repairing body cells and building and repairing muscles. • Fundamental source of energy. Your body needs protein in order to build muscle tissue and give your body a more lean and toned look.

Carbohydrates: 4 calories per Gram • Energy source; simple and complex carbs. • Simple carbs: sugar • Complex carbs: starches; Brown rice, sweet potato. • Both are broken into glucose which turns into energy. Your body needs carbohydrates in order to perform activities and provide a fundamental source of energy. Never be afraid of carbs !

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Fats: 9 calories per Gram • Fats are very important for your body and must be incorporated into your diet. Fats are an insulation, which provide reserve energy for when your body needs to utilise it.

There are different kinds of fats: • Saturated; these fats should not be consumed. Try and avoid them. (butter, cheese, milky chocolate) • Unsaturated fats; these are more positive fats that should be incorporated into your diet in moderation. Polyunsaturated fats are a vital part of the structural component of cell membrane. This helps with metabolism (fish oil, salmon oil, almonds and pecans) • Monounsaturated fats such as olive oil and macadamia nuts are proven to lower cholesterol

Vitamin and Mineral: • For me, one of the most important nutrients your diet should constantly consist of are vitamins and minerals. If you struggle eating all your fruit and veg, opt for a multi-vitamin tablet or a vitamin C tablets that you can add to your water bottle.

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HOW MUCH WATER SHOULD I BE DRINKING?

What about coffee? Water: • If you want the best results, your water intake is a vital part of your diet and wellbeing. Your body is made up of 50% - 65% water so when you are using energy in your day to day life but not keeping hydrated your body starts to become very dehydrated. • You should be aiming to drink about 2 glasses of water per meal (5 meals) roughly about 2-3 lt of water a day. I cannot stress enough the importance of drinking water and staying hydrated. For ages, I just could not get rid of the excess fat that sat on my lower belly. Honestly it was so frustrating. I was eating right, training hard and sleeping well, so what was the problem? I wasn’t drinking enough water! Did you know that women natural store the most water in their lower belly? Prevent this by drinking water ladies. Staying hydrated maintains the body’s fluid balance, which helps regulate body temperature and the digestion of food.

Facts: • Drinking water can also help with weight loss. • Clear skin: water flushes out all toxins from the body which will reduce the amount of inflammation, blocked pores, spots and wrinkles you may suffer from • Healthy kidneys: kidneys need enough fluids to clear away what we don’t need in the body and prevent possibilities of infections, kidney stones and more.

Try to drink 2-3 glasses of water with each meal. 2.5-3lt of water every day is perfect! Coffee/Tea: Both beverages are completely fine but in moderation. If you are consuming 3-4 coffees a day try swapping 1 cup of coffee for a herbal tea or infused water. When ordering your coffee try to swap ordinary cows milk with soy, almond, hazelnut etc. 9 of 70 Herbal teas are perfect, just to opt for an organic brand.

Supplement Requirement Whey Protein: Don't be alarmed! Whey Protein is not just for muscle mass and growth. You could have a lean protein, high in fibre and vitamin rich diet and still not see the results you wish. Whey Protein will help you see better results (if made a daily routine) There are different types of whey protein, which reflect a different level of filtering and processing (High processed - Low processed) • Whey Protein Concentrate - Minimal Processing (cheap to buy) it is made with a gentle filtration process known as micro and ultrafiltration. (70% protein, remainder carbohydrates and fat) • Whey Protein Isolate - Highly concentrated (95% protein) Longer filtration times and additional types of processing (micro filtration) This means that it becomes a more protein packed powder. This would be a more beneficial choice for dieters because it is extremely low in carbohydrates and fats. • Whey Protein Hydrolysate - Most concentrated. This type of protein is produced by putting the whey protein through a process called hydrolysis, which breaks longer whey protein chains into smaller fragments. This protein is easier for the body to utilise.

Whey Protein is not only a powerful muscle builder; it can also support fat loss. The two most important times to consume whey protein are 15-30 minutes before your workouts and within 30 minutes after your workouts.

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BCAA’s: BCAA’s are a must have supplement. When you choose to add supplements into your diet you should choose branched-chain amino acids (BCAA’s) which will support your immune system. Whenever you are weight training, lifting heavy or doing a high intensity workout your body is under a large amount of stress. Sometimes the body is unable to tolerate these stress levels which will result to illness and no muscle recovery. This essential amino acid cannot be produced by our bodies meaning we have to consume it directly. BCAAs are not only necessary as building blocks of protein for muscle growth and repair. They have multiple properties that enhance these growth processes well above and beyond normal amino acids. (Consume during your workout)

L’glutamine: L’Glutamine is the most common amino acid found in our muscles (60%) Studies have shown that L-Glutamine supplementation can minimise breakdown of muscle and improve protein metabolism. During an intense workout, Glutamine levels are weakened in your body which decreases strength and recovery. It could take up to 5-6 days for Glutamine levels to increase back to normal. Glutamine helps maintain hydration, healing process and cell volume. Studies have shown that Glutamine is linked to protein synthesis which prevents your muscles from being “eaten up”. It can also help the production of growth hormones and serves as a boost to your immune system. (Consume anytime of the day)

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PRE & POST WORKOUT MEALS

Why have a pre-workout meals? I’m sure you’ve heard it before “ do not eat before you workout” I encourage you to defiantly eat before you workout. Not eating before a workout can lead to you feeling light headed and weak. Think about it, would a car run efficiently without any fuel ? However this does not mean you can go crazy with calories, if you do this it will cause sluggishness and discomfort. You need to feed your body with goodness to ensure you maximise your energy, which will lead to better results. Typically, a combination of complex carbohydrates and protein is what you should be consuming as a pre-workout meal. I would recommend eating 1:30-2 hours before working out. Pre-Workout Meal Ideas: 1) 2) 3) 4) 5)

1 Banana (carbs) Organic Greek Yoghurt (protein) Oats 50g (carbs & vitamin B) You can consume this as a porridge. 1 Slice of wholegrain bread (carbs) & Chicken slices (protein) 1 Slice of wholegrain bread (carbs) 3 scrambled egg whites (protein) Apple wedges (carbs) peanut butter (protein & fat)

Why have a post-workout meal? Our bodies stores excess energy in the form of glycogen and protein, this means that when you work out your body burns fuel from anything you've eaten recently. The muscles start to use any available protein to rebuild within a few hours of working out. The body is especially good at absorbing carbs and protein within 45 minutes after your workout, ideally this would be the best time your body will optimise growth and “gains” If you remember earlier we looked at supplementation requirement, and just how essential it is for you to consume your protein shake 15-30 minutes after your workout. This will ensure you to see the best results possible. Post-Workout Meal Ideas: 1) 2) 3) 4) 5)

1 Grilled chicken breast (protein) & Sweet potato (carbs) Protein Shake (protein & carbs) 1 Grilled salmon fillet (protein & fat) & Mixed veggies (carbs) 4 Egg white omelette (protein), handful of spinach (carbs) and 1/2 avocado (fat) Smoothie: oats 25g (carbs), almond milk (protein & fat), 1 scoop of protein powder (protein), 1 12 of 70 banana (carbs)

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Homemade Beauty products: We all want beautiful skin for the summer. Glowing, sun kissed and beautiful. Yes working out and nutrition are vital factors, but so is what you put on your skin. Im a firm believer that the products we use should be good organic products. However, in the world we live in products are constantly shoved in our faces, it becomes incredibly difficult to know what to actually buy. So why not make your own products at home. It’s fun, easy, simple and much more affordable! I’ve designed a range of different products that will help you and your skin through the summer days.

Cellulite Coffee Body Scrub

Restoring Hair Mask

1/2 Cup of melted coconut oil 1/2 Cup of grounded coffee 1/2 Cup of ground sugar 4 Drops of lavender oil Mix all ingredients well, if its too dry add some more coconut oil, if to wet add more grounded coffee. Store in a glass jar, keep somewhere cool. Scrub onto

1/4 Cup of melted coconut oil 2 Tablespoon of Olive oil 1 Tablespoon of Avocado oil 1 Whole Egg. Mix all ingredients well into a bowl. Soak your hair in the mixture. Make sure you massage your scalp well. Tie your hair into a bun. Leave the mask in your

Kissable Lip Scrub 1 of Tablespoon of brown sugar 1 of Teaspoon of olive oil Dash of coconut oil 5 Drops of mint oil/extract. Mix all ingredients into a bowl. Rub into your lips for 60 seconds, tissue the scrub off. Add some lip balm and you're good to go!

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Dry Brushing for Cellulite What is dry brushing you may ask ? Your skin is the largest organ your body has so why not take care of it. Our skin is made up of nerves, cell layers and glands which help to protect our bodies from extreme temperatures, harsh chemicals, bacteria, infections, supports detoxification and much more. Dry brushing is crucial and personally I’ve been doing it for years. It is such an easy way to protect and rejuvenate your skin without breaking the bank.

So, what does Dry Brushing do ?: 1. Exfoliation; dry brushing will remove dead skin cells from the body, this will stimulate the appearance of clearer skin and unclogged pores. 2. Reduction of Cellulite; dry brushing will soften hard fat deposits that lay below the skin. By moving the skin around it will deposit the fat evenly throughout the skin. 3. Reduction of Toxins; it will help with removing toxins from the body that break down connective tissue. 4. Energy; I would strongly recommend you to dry brush in the morning as it is a great way to boost energy and increases circulation which will help the reduction of cellulites. 5. Rejuvenates the Skin; as we get older our skin becomes more dry and weak. Dry brushing will help keep your skin plumped and tight.

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How to Dry Brush 1. Buy a high quality brush, preferably with a long wooden handle and hard bristles. (see picture above) 2. Make sure you dry brush every morning for the best results. 3. You must always dry brush towards your heart in large strokes, not circular (See diagram provided below on the direction you should be dry brushing your body) Brush towards your heart. 4. Start by your feet first and work your way up. Brush your skin gently, this should not be painful. 5. You will experience some redness, do not be worried it will settle down after a couple of minutes. 6. Finish by applying your favourite moisturiser.

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THE PERFECT FAKE TAN APPLICATION

We all love the sun, lets face it that much needed dose of Vitamin D just doesn't seem to last very long. When we think summer, we think about sun kissed skin, glowing tans and ice cream of course. Unfortunately, for some of us the sun means red burnt skin, a lack of sun to keep a tan going or simply you just don't want to go in the sun for protection. Nothing a little lick of fake tan can’t fix! The question is, how do you apply the perfect fake tan? Well have no fear because Krissy is here. Im going to be taking you on a step by step guide on how to apply the perfect fake tan, avoid blotchy patches and dark areas so we can look like a golden goddess this summer, regardless of whether there is any sun or not. STEP 1: Exfoliate; I use exfoliation gloves in the shower. Just add a little shower gel and exfoliate your whole body. Focus on your knees, elbows and armpits. STEP 2: Shave; some wax, some shave and others are blessed with no hair! If you're like me and shave, make sure to use shaving cream and shave gently take your time.. You want to shave in the direction of your hairs. STEP 3: NO LOTION!; some people make the mistake of moisturising just before they fake tan, honestly this is a big no no. Your tan will grip onto your moisturiser and will leave your skin streaky and patchy. You want your body to be 100% dry and lotion free. STEP 4: Add tan with mitt; I use a mouse consistency for my tan, its easier to apply and you have control of where the product goes. Use a tanning mitt and make sure you apply the tan gradually. DO NOT use your bare hands! STEP 5: Flawless hands; I do not add tan to my hands, I simply use the remaining product on the mitt and work it into my hand. Bend your knuckles so you get in between the creases. STEP 6: Wash off; Allow your tan to work its magic, the bottle should direct you on how long to leave your tan before washing. I always wash mine the next day. After I wash my tan off, I lotion my whole body. Ta dah, all done! 17 of 70

The Perfect Swimwear for You Finding the perfect swimwear can be incredibly challenging, especially when you're unsure of what swimwear suits your body. I believe that every woman can look and feel sexy in the right swimwear. It is so important to explore different styles, textures and colours to find the right fit for you. First things first, be honest, what type of body do you have (see diagram below) Good, now lets get started!

Banana (athletic): Girl! do not shy away, you are blessed with a a tall frame and killer legs. Most athletic frames tend to have a small bust, so a little padded bikini will do you just right. Make sure you opt for a bikini instead of one piece, get that toned core out !

Apple: If you feel like your mid section is fairly heavy, don't be afraid, I know just the thing for you. Make sure you opt for a one piece with patterns. Avoid block colours. I would strongly suggest you find a one piece with some form of cut out illusion to make your waist appear smaller.

Pear: Heavy bottom, slim top. A pear shape frame can pull off a number of different swimwear. You could choose from a sexy one piece with a little volume at the top to make your bust appear larger. If you would prefer a two piece, I would recommend to opt for high waisted bottoms with a cute frilly swim bra. Blocked colours are more ideal for your shape.

Hourglass: The body shape most women desire. If your have an hourglass frame you can pretty much go crazy with the swimwear you choose. I would suggest a cute Brazilian bottom with a slight scrunch and a triangle swim top. 18 of 70

What Shape Are you ?

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Different types of workouts What is a Compound exercise ? Compound exercises will stimulate the most muscle growth. Why? well because the body is under a lot of stress to perform the compound exercise which require the body to naturally use more muscles. You can super set compound exercises with free weights for the best result. An example of this would be a deadlifts with lunges.

Compound exercises include: • Deadlifts • Military Press • Squats • Bench Press

High Reps (15-20): Here the amount of weight you are handling is not heavy enough to recruit fast twitch muscle fibre (growth fibre that only responds to heavy weights) However high reps are essential in everyones workout plans. High reps increase muscle endurance. Moderate Reps (8-12): Here your reps should average at about (8-12) reps. The motion should be a two second lifting action and a two second lowering movement. Moderate reps are vital because the body is forced to rely on glycolytic energy system which leads to the formation of lattice acid. This is essential for new muscle tissue production. Moderate reps are also known as time under tension, you need to be careful here as the longer a muscle is contracted there is more of a chance of potential damage to the tissue. You have to group moderate reps with other exercises such as low challenging reps to ensure the best results.

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Low Reps (6-8): Low rep training is highly effective at ensuring that the muscles can get stronger. You need to be very careful when performing these exercises not to hurt yourself. Your body should be well warmed up and stretched. Never start a low rep exercise on a very heavy weight, start with light weights to get the motion of the exercise right, your form here is key. With low rep exercises you should not be able to go beyond 6-8 repetitions, If you do the weight is too light for the exercise. When performing low rep exercises you need to ensure you are giving yourself longer rest period to allow your body to compose and grow. Avoiding Plateaus: What is a plateau? You stop seeing progress in muscle growth, strength and overall body change. This is because you are doing the same workouts too often. very often people hit a plateau and quit because they are not seeing any changes. You should not allow your body to become accustomed to a workout, your body should always be guessing. If you feel like you have hit a plateau you need to change your workouts, find a workout that is different to the one you have been doing. Plateaus can also occur from lack of sleep and rest. I know you want to do as much as you can to shed those extra pounds but you need to allow your body to rest and recover. Ways to avoid this would be to change your exercises, change your repetitions, add super sets or even change your workout tempo.

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WHY WEIGHT TRAIN?

What about rest days ?

Why weight train ? • Weight training can increase bone density which reduces the risk of fractures. • Better sleep, naturally as your body works harder in the gym your body will require a sustainable amount of sleep. • Improvement in your strength and balance. • Weight training is shown to lower blood pressure. The American Heart Association recommends adults aim for at least two strength training sessions a week. • Burns more calories • Clothing will fit better. Weight training will allow you to grow your booty so it fits better in jeans. Provide you with sculpted arms so you look amazing in a tank top! Overall it will proportion your body and provide it symmetry.

Rest Days You must, must, must have rest days. Please allow your body to repair and recover. If you overwork your muscles you will hit a plateau and will not see the results you wish you where. I would suggest to rest for 2-3 days depending on how you feel. You can choose your rest days according to your schedule. I love to have a midweek rest and Sunday’s off!

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How much cardio should I do ? I always get asked how much cardio do you do?, and the answer is always “very rarely” Now I'm not saying you don't need to do cardio because you really do. What I'm saying is, you should not only be doing cardio, you have to also incorporate some weight training. Weight training is one of the most important factors in maintaining your muscle mass while trying to lose body fat. But what does cardio really mean, does it mean you are running on the treadmill for hours sweating? no it does not. My preference to cardio is high intensity sprints with rest intervals. I have always seen the best results this way and its a killer! But do not forget that just because you didn't leave the gym dripping in sweat it does not mean you haven't burnt fat. Weight training is very difficult and when performed correctly will be the most effective way to see the quickest results in your body.

Interval Training: Sprints - 30 seconds sprint followed by 30 seconds rest. Repeat 10-15 times. Bike - 40 seconds fast cycling followed by 30 seconds moderate tempo. Repeat 10 times. Up Hill Sprints - 30 second sprint up a hill, followed by 40 seconds slow walk. Repeat 8-10 times. Plyometrics - Plyometrics are exercises that require muscles to exert maximum force in minimum time. Example: jump squats 30 seconds, jump lunges 40

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12 WEEK #KCSG WORKOUT PLAN

The plan will include a combination of; weight training, HITT, interval training, circuit training, muscle isolation, and supersets. The plan will consistently get harder as the time progresses. Every 4 weeks the workout intensity will change and you will be required to work harder. Make sure you take your progress pictures every two weeks. Key Points: Upper Body Lower Body Plyometrics Mixture

Start: You will start the workout by doing as stated. Finish: You will complete the workout by doing one of the 6 workout finishers provided within the plan. You must scroll down to find the finisher. it will be clearly stated.

Rest: The plan will specify how long you should be resting between sets and exercises, please follow as accurately as you can.

Please ensure you are fully warmed up and well stretched before performing any of the exercises listed below. IF you have suffered from previous physical injures and are unsure about certain exercises you MUST consult your doctor before performing the exercise, failure to do so will be at your own risk. IF any of the exercises cause discomfort or pain you must stop immediately.

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Stretches: These are a few suggested stretches to help you with your warm ups. Try and aim to stretch for 5-8 minutes per session. Your warm up will be state at the start of each workout.

Shoulders: Place your feet shoulder width apart. Aim to pull the stretched arm close to the body by the elbow. Hold the stretch for 10 seconds for each arm. Repeat 3 times

Chest: Place feet shoulder width apart, keep your back straight and stretch your arms wide open. Push your chest out, hold the stretch for 8 seconds and relax. Repeat 3 times

Quads: Start by holding one foot close to your booty, Hold onto the wall or a chair if you find it difficult to balance. Focus on a spot to keep concentration. Push your foot keep into your booty. Hold the stretch for 10 seconds, Repeat 3 times ( each leg)

Hamstrings: Start by sitting down on a matt, stretching one leg out lean your upper body forward so you're able to touch your toe. Try and hold this position for 8-10 seconds. Repeat 3 times on each leg

Legs: Sit on the floor/Matt. Place on leg at a time straight infant of you, bend slightly if necessary. Reach your hands to touch your toes and stretch your body forward. You will feel a stretch in your hamstring and the side of your abs. Hold the stretch for 10 seconds repeat 3 times on each leg

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WEEKS: 1-4

Week: 1-4

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Week 1

Quads/ Calves

Back

Hamstring/ Glutes

Shoulders

Glutes

Week 2

Arms

Back

Hamstrings/ Glutes

Shoulders

Plyometrics 1

Week 3

Back

Glutes

Shoulders

Quads/ Calves

Arms

Week 4

Back

Plyometrics 1

Hamstrings/ Glutes

Shoulders

Glutes

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Quads & Calves week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No. 1 Finisher: No. 3 Rest: Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes between exercises.

1.Body Weight Squats: 25 Reps 4 Sets

2.Jumping Squats: 25 Reps 4 Sets

3.Split Squat: 15 Reps 3 Sets each leg

4.Sumo Squat: 25 Reps 4 Sets

5.Jumping Lunges: 30 Reps 4 Sets (15 each leg)

6.Calf Raises: 20 Reps 4 Sets

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Hamstrings & Glutes Week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No. 1 Finisher: No. 6 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes between exercises.

1.Hip Thrust: 25 reps 4 set

2.Split Squats: 20 reps 3 sets each leg

3.Single Leg Hip Thrust: 15 Reps 4 Sets each leg

4.Kick Backs: 25 Reps 4 Sets Each Leg (use ankle weights if you have some)

5.Static Lunges: 20 Reps 4 Sets each leg

6.Side squats: 20 reps 4 sets each leg 29 of 70

Glutes Week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.6 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes between exercises.

1.Hip Thrusts: 20 Reps 4 Sets

2.Frogs: 20 reps 4 sets

3.Single Leg Hip: 20 Reps 4 Sets each leg

4.Plank with Kick Back: 15 Reps 4 sets each leg

5.Sumo Squats: 30 reps 4 sets 30 of 70

Arms Week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.4 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes between exercises.

1.Bicep Curls 25 Reps 4 Set Moderate Weight

2.Push Ups 15 Reps 4 Sets (go on knees if challenging)

3.Over Head Tricep Extensions W/ water bottle: 20 Reps 4 Sets

4.Tricep Dips: 20 Reps 4 Sets

5.Diamond Push Ups 20 Reps 4 Sets (go on knees if difficult)

6.Burpees: 12 Reps 4 sets

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Shoulders Week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.3 Finisher: No.1 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes between exercises.

1.Shoulder Press: 30 Reps 4 Sets Moderate Weight

2.Front Delt Raises: 30 Reps 4 Sets

3.Side Raises: 10 Warm Up Reps. 30 Reps 4 Sets

4.Upright Row: 30 Reps 4 Sets

5.Bent Over Flies: 30 Reps 4 sets 32 of 70

Back Week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.1 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes between exercises.

1.Swimmer: 25 Reps 4 Sets

2.Alternative Plank Rows: 30 Reps 4 Sets (15 reps each arm)

3.Commando: 24 Reps 4 sets (12 each arm)

4.Push Ups: 15 Reps 4 Sets (go on your knees if difficult)

5.Laying Reverse Flies: 20 Reps 4 Sets 33 of 70

Plyometrics 1 Week 1-4: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.4 YOU WILL BE DOING 4 ROUNDS OF THIS CIRCUIT WITH NO RESTS BETWEEN EXERCISES BUT 3-4 MINUTE RESTS BETWEEN ROUNDS

1.High Knees 50 Reps

2.Jumping Squats 20 Reps

3.Jumping Lunges 50 Reps

4.Tricep Dips 25 Reps

5.Burpee 15 Reps

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WEEKS: 5-8

Week: 1-4

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Week 1

Chair Workout 1

Lower Body 1

TeaTowel Workout

Glutes

Upper Body 1

Week 2

Plyometrics 2

Chair Workout 1

Lower Body Upper Body 1 1

TeaTowel Workout

Week 3

Plyometrics 2

TeaTowel Workout

Upper Body Lower Body 1 1

Plyometrics 2

Week 4

TeaTowel Workout

Upper Body Lower Body 1 1

Chair Workout 1

Glutes

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Chair Workout 1 Weeks 5-8:

Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.4 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Single leg step up: 20 Reps 4 Sets each leg

2.Elevated Hip Thrust & Single Leg Hip Thrust. You will be doing 15 reps of elevated hip thrusts followed by 15 reps of a single leg hip thrust each leg, 4 Sets (PLACE FEET ON CHAIR) SUPER SET

3.Tricep Dips & Push Ups. Start with 15 Tricep dips, followed by 15 push ups, 4 sets SUPER SET

4.Pistol Squat: 12 Reps 4 Sets each leg

5.Pulse Split Squat: 5 Pulses followed by 1 split squat repeat 10 times on each leg 4 sets

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Tea Towel Workout Weeks 5-8:

Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.1 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Side Slide squats: 15 Reps 4 Sets Each Leg

2.Curtsy lunges: 50 reps 4 sets, 25 each leg

3.Plank with front arm slide: 12 Reps 4 Sets each arm

4.Hamstring Tucks: 20 Reps 4 Sets

5.Side Plank with Arm Slide: 12 Reps 4 sets each arm. 37 of 70

Lower Body 1 weeks 5-8:

Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.1 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Curtsy Lunge with Knee Up: 50 Reps 4 Sets, 25 each leg

2.Sumo Squats: 35 Reps 4 Sets

3.Step Up with Kick Back: 15 Reps 4 Sets each leg

4.Knees to squat jump: 12 Each knee 4 sets

5.Jumping squats: 25 Reps 4 Sets 38 of 70

Glutes week 5-8: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.6 YOU WILL BE DOING 5 ROUNDS OF THIS CIRCUIT WITH NO RESTS BETWEEN EXERCISES, 3-4 MINUTE RESTS BETWEEN ROUNDS

1.Pulse Squats: 1 minute

2.Hip Thrust: 1 minute

3.Hip Abductors: 30 seconds each leg

4.Step Up with kick back Up: 1 minute

5.Glute Bridge Walks: 1minute 39 of 70

Upper Body 1 week 5-8: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.3 Finisher: No.2 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Push ups: 15 Reps 4 Sets

2.Punch Outs: 30 Reps 4 Sets

3.V Plank with kick back: 15 reps, 4 sets each leg

4.Burpee: 15 Reps 4 Sets

5.On Knee with Arm Raise: 15 Reps 4 Sets, each arm 40 of 70

Plyometrics 2 week 5-8: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.6 YOU WILL BE DOING 5 ROUNDS OF THIS CIRCUIT WITH NO RESTS BETWEEN EXERCISES, 3-4 MINUTE RESTS BETWEEN ROUNDS

1.Sumo Squat Light Weight 1 minute

2.Jumping Squats 1 minute

3.Weighted Static Lunges Light Weight 1 minute

4.Donkey Kicks 30 second each leg

5.Burpees 15 Reps

6. Hip Abductors: 25 Reps Each Leg 41 of 70

WEEKS: 9-12

Week: 1-4

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

Week 1

Plyometrics 3

Lower Body 2

Upper Body 2

Lower Body 3

Chair Workout 2

Week 2

Lower Body 3

Upper Body 2

Plyometrics 4

Lower Body 2

Upper Body 3

Week 3

Lower Body 3

Plyometrics 3

Lower Body 2

Chair Workout 2

Upper Body 2

Week 4

Lower Body 2

Upper Body 2

Chair Workout 2

Plyometrics 4

Lower Body 3

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Lower body 2 Weeks 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.1 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.5 Pulse squats into a Jumping squats: repeat 12 times 4 sets

2.Jumping Lunges: 15 Reps 4 Sets each leg

3.Step up with kick back: 20 Reps 4 Sets each leg

4.Jumping Squats 25 Reps 4 sets

5. V Plank with kick back: 20 reps each leg, 4 sets

6.Calf Raies: 30 Reps 4 Sets 43 of 70

Lower Body 3 Weeks 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.6 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Single Leg Hip Thrust: 20 Reps 4 Sets, each leg

2.Split Squat: 15 Reps 4 Sets each leg

3.Pulse Squats: 30 Reps, 4 Sets

4.Jumping Squats 30 Reps, 4 Sets

5.Glute Bridge Walks: 40 Reps 4 Sets, (20 each leg) 44 of 70

Chair Workout 2 Weeks 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.2 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Squat with Side Kick: 20 Reps 4 Sets each leg

2.Pulse Split Squat: 20 Reps 4 Sets each leg

3.Tucks on chair: 25 Reps4 Sets

4.Tricep Dips: 25 Reps 4 Sets

5.Side plank with leg raise: 20 Reps 4 Sets

6.Push Ups: 20 Reps 4 Sets 45 of 70

Upper body 2 Weeks 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.5 YOU WILL BE DOING 5 ROUNDS OF THIS CIRCUIT WITH NO RESTS BETWEEN EXERCISES, 3-4 MINUTE RESTS BETWEEN ROUNDS

1.Push ups: 1 Minute

2.Squats into a press: 1 Minute

3.Bicep Curls: 1 Minute

4.Shoulder Press: 1 Minute

5.Burpee: 1 Minute

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Upper Body 3 Weeks 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.1 Finisher: No.5 Rests should be no longer than 45 seconds - 1 minute long between sets and 2-3 minutes

1.Side Raise into a Front Raise: 20 Reps 4 Sets

2.Laying Down Reverse Flies: 25 Reps, 4 Sets

3.Upright Rows: 30 Reps 4 Sets

4.Around the Worlds: 30 Reps 4 Sets

5.Punch Shoulder Press: 35 Reps 4 Sets 47 of 70

Polymeric 3 week 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.6 YOU WILL BE DOING 5 ROUNDS OF THIS CIRCUIT WITH NO RESTS BETWEEN EXERCISES, 3-4 MINUTE RESTS BETWEEN ROUNDS

1.Burpee: 1 Minute

2.Step Ups: 1 Minute

3.Jumping Squats: 1 Minute

4.Knee Tucks: 1 Minute

5.Bent Over Flies: 1 Minute

6.Punches: 1 Minute

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Polymeric 4 week 9-12: Starter: Please ensure that you are fully stretched and warmed up before attempting any of the exercises below. Starter: No.2 Finisher: No.3 YOU WILL BE DOING 5 ROUNDS OF THIS CIRCUIT WITH NO RESTS BETWEEN EXERCISES, 3-4 MINUTE RESTS BETWEEN ROUNDS

1.Mountain Climbers: 1 minute

2.Squat into a press: 1 minute

3.High Knees: 1 minute

4.Shoulder Press: 1 minute

5.Knee Tucks: 1 minute

6.Hip Thrusts: 1 minute 49 of 70

FINISHERS & STARTERS

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FINISHER 1: CORE BLASTER 1 Minute intervals per exercise. 30 seconds rests between exercises. Repeat 4 times

1.Leg Pull in Knee Ups

2.Oblique Heel Touches

3.Flutter Kicks

4.Side Plank 30 Second Each Side

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FINISHER 4: CORE SCULPTER 1 Minute intervals per exercise. 30 seconds rests between exercises. Repeat 3

1.Side Bends 30 seconds each side

2.Leg Raises

3.Plank

4.Toe Touch

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FINISHERS:

FINISHER 2:

10 Minutes of Skipping

FINISHER 3:

20 x Jumping Squats, 40 x Lunges (20 each leg), 20 x Donkey Kicks (20 each leg), 24 x Clams (12 each leg), 10 x Burpees, 10 Push ups. Repeat 3 times

FINISHER 5:

20 Around the worlds, 30 Shoulder Press, 30 Tricep Dips, 1 Minute Plank. Repeat 2 times

FINISHER 6:

40 x Lunges (20 each leg), 20 x Donkey Kicks (20 each leg), 24 x Clams (12 each leg), 20 x Start Jumps. Repeat 3 times

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Starter 1:

STARTER 1:

10 minutes of Skipping

STARTER 2:

50 Squats, 20 Jumping Squats, 50 mountain climbers, 20 static lunges each leg. Repeat 2 times

STARTER 3:

20 Bicep curls, 25 Tricep dips, 30 Punches, 15 Around the worlds. Repeat 3 times

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Glossary: A-Z: A: All Around The World: You can perform this exercise standing up or laying flat on a bench. Keep your hand parallel to the ground (holding dumbbells) Bring the weight up so that it form a semi circle. The two Dumbbells should touch at the top. Bring the weight back down and repeat. Alternative Plank Rows: Place two water bottles on the floor about shoulder width apart. Start in a push up position. Spread your legs to slightly wider than hip width apart with your toes supporting your weight. Bring one Water bottle up in a rowing motion, and repeat on the other arm.

B: Body Weight Hip Thrust: Lay flat on the floor with your knees bent. Point your toes up in the air. Thrust your lower body up, but keep your shoulders planted to the ground. Squeeze your booty for 3 seconds at the top before releasing. Burpee: Start in a push up position, do a push up, pull your knees into your body and jump up. Repeat. Bicep Curl: Sit or Stand with your feet shoulder width apart. Elbows tucked into your body for extra stability. Bring the dumbbells up round about where your chin is. Bent Over Flies: Start by allowing your arms to hang down by your sides with your palms facing towards each other. Keeping your spine flat, bend your torso over until your chest is nearly parallel with the ground. Make sure your elbows are slightly bent, raise your arms out to the side until they are parallel with the ground. Pause, and then slowly return the weight back to the starting position

C: Calf Raises: Find a step or some form of elevation/platform. Holding dumbbells in both hands, you will position your toes on top on the step but not the balls of your feet. Raise your heel slowly and come back down. Clams: Start by laying on your side with your heels together and toes pointing out. Open up your legs similar to a clam, make sure you keep all the tension on your legs and glutes. Cable Bicep Curl: Stand with your feet shoulder width apart. Elbows tucked into your body to extra stability. Avoid any bouncing from the knees. The cable should be attached to the closest hook by the floor. Bring the cable up and curl. Remember do not go beyond chin level. Curtsy Lunges: Stand with your feet shoulder-width apart, Make sure the barbell is well rested on your shoulders. Start by shifting your weight to your right foot, lifting your left from the ground. Descend into a lunge by bending your knees, lowering your body straight down. As you come back up, return the back leg to the starting position. Alternate the movement. Cocoons: Start by lying on your back. Your legs should be straight and your arms extended behind your head. Tuck the knees toward your chest, rotating your pelvis to lift your booty from the floor. bringing your arms back over your head to perform a simultaneous crunch motion. Command: Start in a plank position on your forearms. Push up on your left side so your arm is straight, and then follow with your right arm so you're now on both hands. Maintain a flat back at all times. 56 of 70

D: Donkey Kicks: Position your body by going onto your hand and knees. Please ensure your back remains straight at all times. Extend on leg up into the air and brining it back down. Diamond Push Ups: Start in a push up position, but you must place your hands directly under your chest and make sure that your thumbs touch each other or overlap, form a diamond shape. Descend slowly while keeping elbows close to your sides. If this exercise is too difficult please go on your knees.

F: Front Delt Raises: Using Dumbbell or Barbell: Try and avoid swinging when performing this exercise. You need to maintain a tight core and straight back at all times. When brining the weight up it should never go beyond eye level, your arms should remain extended at all times. Frogs: Lie on a bench with your legs hanging off. Imagine you are cuddling the bench; Bring your lower body high from the ground and squeeze your booty as much as you can. Flutter Kicks: When you are performing abdominal flutter kicks, you want to make sure that the entire motion is being run through your hips and abs. Keep your hands on the floor and ensure that your back and upper body are in a straight position. Do not move your head up when performing the kicking motion since this will ensure you are using the right parts of your body. Make sure that you are raising your legs just the right amount. A shorter kicking motion will result in a better workout for your abdominal muscles.

G: Glute Bridge Walks: Start by laying on the floor with your arms by your side. Bend both knees, placing your feet flat on the ground with your feet close to your glutes. This will be your starting position. Initiate the exercise by extending the hips, driving your hips from the floor to perform a glute bridge.

H: High knees: Bring your knees as high as you can and keeping them close to your body, You have to perform this exercise very quickly so practice getting into the motion first. I always find it easier to focus on one point during this exercise so I don't wobbly. Hamstring Tucks: Lie on the floor with your back straight and arms by your side. Place your heels onto the towel slide the towel into your booty and out (like a tuck) Hamstring pull Throughs: Adjust the cable so its at the bottom of the machine, Attach a rope to the cable. Grab the rope by its handles and pull through your legs. Your back should remain bent over and straight and knees should have a slight bend. Hip Abdication: Make sure the strap is by your ankle, Hold onto the bar for stability if needed. Make sure you control your leg as is swings in and out. Focus on lifting the weight through the side of your leg and hip. 57 of 70

J: Jack Knives: Lie flat on the floor, bring your upper body and lower body up and only have your booty position on the floor. Your aim here is to touch your toes (Keep your legs extended)

K: Kick Backs: Your back should remain straight at all times. The working leg should remain straight when kicking back, here you will feel the most activation on the top of the glute (Glutes Medus) if you do not have a strap to attach to your ankle please invest in some heavy ankle weights.

Knee to Squat Jump: Start by going on your knees, brining one foot out at a time. You will be in a squat and then jump. Repeat the process.

L: Lying Reverse Flies: Holding a water bottle in each hand, lay with your chest down on a slightly on a chair. Position the palms of the hands in a neutral manner as you keep the arms extended with the elbows slightly bent. Bring your arms up and back down. Never go beyond eye level. Leg Pull in Knee Up: I want you to imagine you are tucking your knees into your body, your body should remain at an angle and seated firmly to the ground, keep your hands planted to the ground by your side for extra support. Leg Raises: lie flat on the floor. Bring your legs up and back down however you should avoid your feet touching the ground this will ensure you keep all the tension focused on your core. Lunges: Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core. Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.

M: Mountain Climber: Start in a plank position, place your hands onto the floor. Pull one knee up and in toward your midsection. Lift one foot and begin bending the knee as you pull it up between the front of your body and the floor.

O: On Knees with Arm Raise: Start by going on your knees with your arms infant of you. Slowly bring one arm up as you slightly bend your body. Repeat on the other side.

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P: Plank: Keep your back straight and booty slightly up. Encage your core as much as you can. Please keep your head neutral and avoid looking around as this may cause discomfort to your back. These are challenging to try your best. Plank with Kick Back: Keep your back straight and booty slightly up. Encage your core as much as you can. Please keep your head neutral and avoid looking around as this may cause discomfort to your back. Kick on leg back at a time, make sure to keep your back straight and avoid lifting your booty. Pistol Squat: Start by placing the chair close to the back of your legs. Bending one leg sit down on the chair and bring yourself up again only using one leg at a time. Pulse Squat: Similar to a standard squat, however this time you will not be coming all the way up. Keep all the tension in your quads. Punch Outs: Stand with your feet shoulder width apart. With a water bottle in each hand, punch out in front of you adding power.

S: Swimmers: Start by lying flat on the ground on your belly with your arms and legs stretched out. Then, you lift your arms and legs contracting your back before coming back down. Side Plank with Arm slide: Start by laying on the floor on your side. Keep your legs closed together. Slide one arm to your side so your body will nearly touch the floor Side Plank with Leg Raise: Position your body into a side plan. Focusing on contracting your core as much as possible. Slowly lift one leg and bring it back down. Squat into Press: Start in a squat position. Make sure you are holding a water bottle in each hand. When coming back up lift your arms up into a shoulder press. Split Squat: Place one foot onto the bench elevated with your other foot facing forward. Holding dumbbells in your hands begin to come down, the lower the better. Make sure you maintain a good posture and keep your knee in line with your toes. Sumo Squat: Start with a wide stance, position your feet pointing out. Keep your back straight and do not lean forward. Side Squat: Start in a squat position, move side to side. Keep the band by your ankles make sure it is a strong band, You can hold a kettle bell to make it extra challenging. Side Raises: (Start with 10 warm up reps) Keep your posture straight at all times. Face a mirror when doing these as it will help you to see exactly what you are doing. When bringing the weight up your hands should be parallel with your chin NOT any higher. Try to maintain a good momentum and avoid brining the weight up higher than required.

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Side Plank: Start on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

Side Bend: Stand up straight while holding a dumbbell on the right hand as you have the left hand holding your waist. Your feet should be placed at shoulder width. While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Single Leg Hip Thrust: Lie on the floor with your back flat and arms by your side. Bring one foot close to your booty with your knee bent, the other leg will be elevated. Thrust your hips upwards. Make sure you are squeezing your booty and hamstring as much as you can. DO NOT RUSH this exercise, keep it slow and steady. Single Let Step Up: With one leg you are going to step up and carry all your weight as you come up. Make sure the bar remains comfortable on your shoulders. You can also perform this with water bottles. Shoulder Press: . When performing a shoulder press, you should always try and maintain a 90 degree angle when bringing the weight down (see illustration) The dumbbells should not come any lower than head hight. start with 20 warm up reps with a light weight to get into the motion.

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T: Tricep Kickback: Bend over slightly, your back should remain straight at all times. Keep your elbow tucked into the side of your body. Kick your arm back and contract your tricep. Tricep Dips: Use a bench or a chair. Make sure your feet are pointed up and infant of you, Bending your elbows as you come down and extending as you come back up. Toe Touches: Similar to a jack knives, however for this exercise you are required to stay stationary in that position. Do not bring your legs down !

U: Upright Row: The aim with this exercise is to bring the cable up close to your chin. Make sure you are pulling the weight through your shoulders maintaining a straight back at all times. Avoid any bouncing from the knees.

v: V Plank with Kick Back: Start by going on your hands and feet, lifting your booty up into the air. Your body should be in a V position. Lifting one leg at a time, your aim is to lift your leg high as much as possible.

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12 Week Mini Challenges

I thought it would be fun to incorporate 5 challenging you all MUST do throughout the duration of the plan. Each challenge will be a total of 2 weeks long. You can pick and choose which challenge you would like to do first. As I always say, this is not a quick fix, nor should it be a short term goal. I want you to incorporate these challenges bit by bit so you can see how it makes you feel and hopefully it will encourage healthy habits.

• Challenge 1: Water and Lemon Challenge: Every single morning for two weeks I want you to drink 500ml of water with the juice of 1/2 a lemon before having breakfast or coffee/ tea (please drink through a straw to prevent your teeth from getting damaged) • Challenge 2: A Smoothie a Day: I want you to incorporate a smoothie every day for two weeks. I would recommend something simple such as; 1 handful of spinach, 1 green apple, 1 banana, 300ml to water or coconut water and a dash of ginger. You can have this smoothie as a snack. • Challenge 3: Camomile Tea Before Bedtime: I believe that we all struggle to get to sleep at night, especially when we have so much going on in our lives. I want you to drink a cup of camomile tea every single night for 2 weeks. I would suggest to drink it 30 minutes before you hit the sack. Why not add a dash of honey for a little sweetness. • Challenge 4: 15 Minutes of Alone Time: Be honest when do you really get some alone time? I don't mean you being alone on your phone or laptop, i mean just you and your thoughts? We all have such busy lives especially in this current time. I think it is so incredibly important to incorporate some “me time” Why not have relaxing bath with some candles and mellow music. Try it for 2 weeks and see how you feel. • Challenge 5: Drinking 2.5lt of Water a Day: Yes thats right ! I want you to wake up and make it a MUST to drink all that water. What I do is, I buy a big bottle of water and time my water intake. Honestly this helps so much and makes it easier to drink all your water for the day; duration 2 weeks.

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How to Track Your Water Please use a 2lt Water bottle and an additional 500ml ! 


9 am 10 am 11 am 12 am 1 pm 2 pm 3 pm 4 pm 5 pm 6 pm 7 pm

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Krissy’s Top Tips I get so many questions on a daily basis asking me how I balance education, business, clients, personal life and the gym. Ill be honest it is difficult but it is very doable! You have to stay organised and on top of your game! You have to wake up every morning and ask yourself how bad do you want this? Remember you bought this plan for a reason, do not forget that reason. Underneath I have listed my top 10 tips on how to stay organised, consistent and keep the perfect balance.

Tip 1: Wake up early. Yes I know that your bed feels amazing in the morning but you have things to do that are far more important than an extra snooze! get up 30 minutes BEFORE you normally would. Trust me those extra 30 minutes could change your life. Tip 2: Pack your bag the night before. Nothing is more stressful than trying to find things you need when you're in a rush. Every night before you go to bed make it a habit to organise and pack your bag for the next day. It will save you so much time and energy. Tip 3: Get off your phone! Thats right, I want you to switch your phone completely off for at least 30minutes a day and actually talk to someone properly with no unnecessary distractions. You never know it could really mean something to someone you paying that extra bit of attention. Tips 4: Do what is needed not what you want. I live by this, sure I wish I could sit in bed all day watching movies and eating popcorn but unfortunately I can’t. Every morning I ask myself what is the most important thing I have to do today and thats what I do first. This not only makes me feel SO much better about getting it out of the way but its a sense of reassurance so you don't have to worry about it later. Tip 5: Smile, yes that’s right just, SMILE, wake up and smile!

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Tip 6: Meal Prep. I know a lot of you including myself find meal prepping annoying but it is so vital when it comes to staying on top of your goals. Every Sunday I do my weekly shop and I make a list of all the foods I NEED not WANT. After I get home I commit 1 hour to prepping my food, that means chopping all my veggies up, meats, packing snacks, making sure everything in my fridge is in date. Trust me you will thank yourself later when everything is already done in advance. Tip 7: Treat yourself. I am a firm believer that you should never deprive yourself from something you really want, but that does not mean you can go crazy. If i really fancy chocolate that day, I will go the whole day without having it, if at the end of the night I still want it I will have it ! sometimes we want things due to impulse, so allow yourself to calm down and ask yourself if you really want it or your just bored? Tip 8: Relax! honestly stress is a terrible thing that we all suffer from. I want you to relax and realise that you can do this and you will do this. You might not be seeing results now, but you will ! Tip 9: Make notes. Sometimes we forget vital things and it is so frustrating, but you cant expect your brain to remember everything, so make notes. Keep a little note book in your bag to write important information and dates down. Tip 10: Surround yourself with love. If you are surrounded by negativity that means your mood will turn negative, that is not something you want especially if you're trying to make positive changes. I know how difficult it can be to get rid of bad vibes but trust me it is SO important you do so for your own happiness.

“Smile. Yes that’s right just SMILE, wake up and smile”

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Long Term and Short Term Goals This I would say is the most important part of the whole programme. Your long term and short term goals should be personal to yourself and only for you. If you want to lose weight, you need to establish how you are going to do it. What are the first hurdles you have to pass in order to get to the finish line? Your goals should NOT be somebody else’s, they should be your own personal target to achieve the best results you possibly can. As you can see I have assembled a chart asking you what your short term and your long term goals are. I want you to fill this in and place it somewhere that you can see it everyday, to remind you of them.

Short Term Goals Example: Eating all my meals Waking up early to cook breakfast Drinking 2 green teas a day

Long Term Goals Example: Dropping 2 dress sizes Losing 8 pounds Changing eating habits

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Write your Goals Here

Long Term Goals:

Short Term Goals:

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Thank You! I just wanted to say thank you for purchasing my plan and trusting me enough to help you. Im proud of you and what you've achieved. You may of found if difficult but at least you tried and thats more than enough. You are the reason I do what I do and honestly love every minute of it! Im always going to be here for you and I never ever want you to shy away from telling me about your progress, problems etc. Always feel free to email me at any time and I will ALWAYS contact you back that is my guarantee to you. Love Krissy x

Feel free to email me at: [email protected] Hashtag #KCSG or #Krissycelaplans follow @kcsg_community on insta so I can put a name to your face ! I will be doing a number of give aways and prizes for the most motivating posts I see !

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Terms and Conditions:

You do not claim intellectual property right or exclusive ownership to any of the sellers products (Kristiana Cela), modified or unmodified. All products are property of Kristiana Cela. Our products are provided 'as is' without warranty of any kind, either expressed or implied. In no event shall this programme be liable for any damages, injuries, illnesses including. Copy Right: As Kristiana Cela asks others to respect its intellectual property rights, it respects the intellectual property rights of others. If you believe that material located on or linked to by The Krissy Cela Plan violates your copyright, you are encouraged to notify The buyer. Kristiana Cela will respond to all such notices, including as required or appropriate by removing the infringing material or disabling all links to the infringing material. In the case of a visitor who may infringe or repeatedly infringes the copyrights or other intellectual property rights of The Krissy Cela Plan or others, Kristiana Cela may, in its discretion, terminate or deny access to and use of the product. In the case of such termination, Kristiana Cela will have no obligation to provide a refund of any amounts previously paid to Kristiana Cela. Intellectual Property. This Agreement does not transfer from Kristiana Cela to you any plans or third party intellectual property, and all right, title and interest in and to such property will remain (as between the parties) solely with seller; The pdf plan, printed plan, images, tips and advice, personalised diet plan. Other trademarks, service marks, graphics and logos used in connection with the plan may be the trademarks of other third parties. Your use of the plain grants you no right or license to reproduce or otherwise use any Kristiana Cela plans or thirdparty trademarks. In no event will the seller, or its suppliers or licensors, be liable with respect to any subject matter of this agreement under any contract, negligence, strict liability or other legal or equitable theory for: (i) any special, incidental or consequential damages; (ii) the cost of procurement or substitute products or services; (iii) for interruption of use or loss or corruption of data; or (iv) for any amounts that exceed the fees paid by you to Kristiana Cela. Ownership: Ownership in the Goods shall not pass to the Buyer until the Company has received in full in cleared funds all sums due to the Company in respect of the Goods and all other sums which are or may become due to the Company from the Buyer on any account. Until ownership of the Goods has passed to the Buyer. Refunds: Please Note, due to the nature of the product, it wii not be returnable, no refunds can be accepted.

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