New Me

MY FITQUEEN CHALLENGE IS BACK IN 2020 AND BETTER THAN EVER.

N E E U FITQ

CHALLENGE YE AR ? SH AP E OF YO UR LIF E TH IS ST BE E TH IN T GE TO Y RE AD . ON JA NU ARY 20 TH, JO IN US TS AR ST E NG LE AL CH T RS TH E FI

Fitness allowed me to completely change my life and become the best version of myself. It’s my passion to help other women do the same. My Challenges have helped thousands of women across the globe transform themselves - and now you can become a FitQueen too! In 2019 my FitQueen Challenge allowed thousands of women from over 80 countries to come together and join my #FitQueenArmy. We work together to create a supportive, encouraging and motivating community where women from everywhere come together with the goal of becoming their best selves. Are you ready to join us in 2020?

K R O W S D O H T E MY M My training and nutrition methods are tried and tested - I’ve worked for many years refining these, so I have the tools you need to help build a strong, feminine physique and achieve maintainable results. If you want simple, easy to follow plans and to grow in a supportive, encouraging community - you’re in the right place. Join us!

Most weight loss programs are made by people who never actually achieved a huge transformation…I DID! And after years of training and trial and error, I learned EXACTLY how to sculpt a lean, feminine body. In this challenge, I'm teaching you my proven methods that have helped THOUSANDS of women get fast and long-lasting results.

MY PERSONAL TRANSFORMATION

WHO DOES MY CHALLENGE SUIT?

- You feel like you overdid it during the holidays and need to get back on track ASAP - You have trouble staying consistent with your diet + exercise (my FitQueens and I will sure keep you motivated and accountable) - You are feeling tired and demotivated and need a push in the right direction - You can’t control your cravings and eating habits (this is common, it just means your current Meal Plan isn’t quite right - let me fix this for you) - You have been training for a while and aren’t seeing the results you want (again, this is normal, everyone goes through plateaus. I had many during my fitness journey which is why I know how to overcome them) - If you are new to working out and aren’t comfortable with the gym yet (this Challenge includes beginner exercise substitutions and full video demonstrations for every movement, so it’s beginner-friendly)

If any of these are you, my Challenge is perfect for you!

TESTIMONIALS HERE’S WHAT MY CHALLENGE LADIES ARE SAYING... My 6 Week FitQueen Challenge has helped thousands of women around the globe supercharge their confidence & achieve fast, maintainable results without starvation diets or giving up the foods that they enjoy.

E H T GET LOOK THE RESULTS SPEAK FOR THEMSELVES Look what you can achieve in just 6 weeks:

D N U O R T S LA WINNERS

JOIN US!

My FitQueen Army on Facebook brings together 15,000 women from around the world who are committed to creating a supportive, encouraging & educational community where we all win.

JOIN 15,000 WOMEN ON YOUR JOURNEY

INTRODUCING MY NEW YEAR, NEW ME

N E E U FITQ

CHALLENGE ge gives you all the tools en all Ch en ue tQ Fi k ee W 6 My m shape & become the you need to achieve your drea best version of YOU.

what's included? • • • • • • • • • •

6 Week Training Plan designed for fast results Home and Gym training plans included Customized Meal Guide to suit your goals and dietary requirements Check-In and Meal Guide update at half-way Comprehensive Mindset Guide & Daily Mindset Exercises & Planner Training & Nutrition Education. I’ll teach you the tools you need to succeed. Email support. I'm here when you need me! Private Facebook forum for support & guidance Weekly email updates so you continue learning & stay motivated $5000 USD in cash and prizes to be won!

NEW WORKOUT FEATURE ADDED TO MY FITQUEEN CHALLENGE INTRODUCING MY DAY, MY WAY

It's back! For this 6 Week Challenge, I have provided various additional workouts for your "My Day, My Way" training day. These workouts are designed for YOU TO CHOOSE your optional 6th workout day. These intense muscle targeting

workouts allow you to specifically choose what areas of your body you want to target for further sculpting and strengthening.

You can choose from:

• • • • • •

Legs + Glutes Back + Shoulders Arms Abs Cardio Finishers Accelerated Fat Loss (intense HIIT workouts) • Single-Leg Day (to improve imbalances)

What’s new this year? I’ve taken on board lots of your feedback after 2019 to create brand new and exciting features for FitQueen 2020. This challenge you’ll find: • • • • •

Beginner Exercise Substitutions for advanced exercises A brand new BOOTY BIBLE Glute Guide - all my tips and tricks for growing your glutes New Portion Guide to assist when eating out Updated Food Swap Table with tonnes of new foods included New eBook content - so you can continue learning! THIS IS GOING TO BE MY BIGGEST AND BEST CHALLENGE YET, DON’T MISS OUT! REGISTER YOUR PLACE NOW

THE WORKOUT SPLIT DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

DAY 6

DAY 7

DROP IT LIKE A SQUAT

DROP DEAD-LIFT GORGEOUS

HIIT FIT/ CARDIO

THRUST UP AND AWAY

FULL BODY BURNER

MY DAY, MY WAY

REST

MINDSET GUIDE Would you believe me if I told you that 20 minutes of your time in the morning had the power to change your entire day? Lead yourself to daily success with my Mindset Guide.

WHAT’S INCLUDED? • Mindset tracker with checklists, gratitude planner, visualization and scheduling • Tips and tricks on getting yourself in the best frame of mind to complete your challenge successfully

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Did someone say PRIZES? I’m making the Challenge even more exciting for the next round commencing on January 20th. I’ve included some EPIC PRIZES!

three winners

I'VE INCLUDED OVER $5,000 WORTH OF PRIZES FOR THE NEXT CHALLENGE!

1ST PLACE: $2,000 USD CASH

+ supplement prize pack

2ND PLACE: $1,500 USD CASH + supplement prize pack

CHALLENGE PARTNER

3RD PLACE: $1,000 USD CASH + supplement prize pack

sample meal plan Here's an example of the delicious types of meals that you could be eating while completing my program. No starvation, no depriving yourself of whole food groups. You can eat the foods you enjoy and still achieve an incredible transformation. Your Meal Plan is completely customized to suit your body type, goals & requirements. YES, I can cater to all dietary requirements like Vegan, Vegetarian, Gluten Free, Paleo, etc.

Meal 1

Meal 2

Meal 3

VANILLA MAPLE PROTEIN PANCAKES

GREEK SUMMER BOWL

CATCH O F T H E D AY

INGREDIENTS

INGREDIENTS

INGREDIENTS

1 x scoop vanilla Onest whey iso pro 40g quick oats (raw weight) 3 egg whites 1/4 cup water 1/2 tsp baking powder 2 tbsp sugar-free maple syrup (Mix all together in a large bowl, and cook on a medium-heat pan)

120g low-fat plain greek yogurt 30g peach 30g mango 50g assorted berries 1 tbs sugar-free maple syrup 1 tbs cinnamon powder

100g boneless white fish fillet (cod, barramundi, trout, basa, tilapia etc.) 1 x lemon sliced 2 tbs black pepper 1 tbs pink Himalayan sea salt 100g white/sweet potato mashed 100g seasonal green vegetables

Calories: 326 Protein: 39

Calories: 190 Protein: 14

Calories: 228 Protein: 22

Carbs: 27 Fat: 5

Carbs: 24 Fat: 3

Carbs: 25 Fat: 5

sample meal plan

Meal 4

Meal 5

Meal 6

H O LY MACROS!

MAMMA MIA!

HMM... ICE CREAM

INGREDIENTS

INGREDIENTS

INGREDIENTS

1 x rice cake (thin) 10g Nutella 40g banana 1x tbs cinnamon

100g 96% lean ground beef 40g spaghetti 100g bolognese pasta sauce 10g light cheese

50g low-fat light and creamy ice cream 20ml sugar-free chocolate sauce 10g crushed peanuts

Calories: 146 Protein: 2

Calories: 356 Protein: 35

Calories: 208 Protein: 5

Carbs: 30 Fat: 5

Carbs: 37 Fat: 8

Carbs: 34 Fat: 7

T O T A L D A I LY I N T A K E Calories: 1454

Protein: 117 Carbohydrates: 177 Fat: 33

sample VEGAN meal plan I’m proud to work with a huge range of vegan clients and help them achieve incredible transformations while still maintaining their ethical values.

Meal 1

Meal 2

Meal 3

HOT CINNAMON APPLE OATMEAL

CHEEKY CHICK SALAD

SHAKE WHAT YO M O M M A G A V E YA

INGREDIENTS

INGREDIENTS

INGREDIENTS

40g oatmeal 1 x apple sliced 1 x tbs cinnamon 100ml almond milk 1x tbs hemp seeds

50g chickpeas 1/2 avocado 100g mixed salad (tomato, onion, lettuce, cucumber) 1tbs fresh herbs 10ml extra virgin olive oil

2 scoops vegan protein 1 celery stalk 2 kale leaves Handful of spinach 20ml lemon juice 5g ginger 1 x apple (medium) Blended on ice*

Calories: 327 Protein: 22

Calories: 250 Protein: 7

Calories: 360 Protein: 49

Carbs: 25 Fat: 5

Carbs: 20 Fat: 20

Carbs: 34 Fat: 3

sample VEGAN meal plan

Meal 4

Meal 5

INGREDIENTS

INGREDIENTS

80g firm tofu (scrambled) 1 x white tortilla 80g greens of your choice 20g black beans 50g white or brown rice 30g mild salsa

50g Popcorn 10g Cocoa powder (sprinkle on popcorn)

Calories: 270 Protein: 13

Calories: 210 Protein: 8

Carbs: 239 Fat: 7

Carbs: 43 Fat: 3

BOOTY BUILDING BURRITO

NOT CHOCOLATE POPCORN

T O T A L D A I LY I N T A K E Calories: 1420 Protein: 100 Carbohydrates: 165 Fat: 40

sample GYM WORKOUT

LEAN LEGS + BUBBLE BUTT https://vimeo.com/353902961/554effdddf

GLUTE ACTIVATION WARM UP: 15- 20 REPS FOR 3 SETS To make sure you warm up your glutes properly, watch my demonstration video. Correct form and execution are important for booty gains.

Choose 2-3 exercises; see link activation video’s for options or you are welcome to perform your favorite. Perform 15-20 reps for 2-3 rounds.

HOW I WARM UP BEFORE MY GLUTE WORKOUT: https://vimeo.com/360664009/b809f145d8 SET

SETS

REPS/ TIME

EXERCISE

DEMONSTRATION

A1

3

10

SMITH MACHINE PAUSED SUMO SQUATS

https://vimeo.com/353284790/7fedfaf0d8

A2

3

15

HYPERTENSION GLUTE FOCUSED

https://vimeo.com/353367976/d48924c0a5

B1

4

12

REVERSE LEG PRESS ON SMITH MACHINE

B2

4

10

DB MONSTER WALK WITH BOUNCE

https://vimeo.com/364350760/07fd9b50ad

C1

4

10

FRONT FOOT ELEVATED REVERSE LUNGE TO KICK

https://vimeo.com/353290522/b9a82694da

C2

4

15

CABLE GOBLET 1½ SQUATS

https://vimeo.com/353290282/9a4ad2b0aa

D1

2

25

BANDED SINGLE LEG GLUTE BRIDGE

https://vimeo.com/342390866/45e03a1c38

D2

2

30

BANDED SEATED ABDUCTION

https://vimeo.com/322622276/99cb83d69c

TIP

SEE TIP

https://vimeo.com/353284492/f98b302158

How to set it up: my band trick

https://vimeo.com/user75905939/review/353284492/b3e6896b72

My gym workouts are designed to be challenging and help you torch body fat and sculpt lean muscle. The best part is that no complex gym equipment is required! I totally understand that not all gyms have the same machines. Throughout the gym workouts, you’ll use predominately dumbbells, barbells and a squat rack. Plus you’ll need cables, leg extension machine & booty bands. All of these pieces are found in even the most basic of gyms! If for some reason you can’t find what you need in your gym, I can always help you with substitute exercises where required.

sample HOME WORKOUT

FULL BODY BLASTER SET

SETS

REPS/ TIME

EXERCISE

DEMONSTRATION

A1

3

10

DB ALTERNATING REVERSE LUNGE TO LATERAL RAISE

https://vimeo.com/364350680/fbdee6d89a

A2

3

10

STAR SQUAT JUMPS

https://vimeo.com/364350983/2f10c2fd0f

B1

3

12

DB RDL TO UPRIGHT ROW

https://vimeo.com/353284068/610049a433

B2

3

15

DB SUMO SQUATS

https://vimeo.com/353284105/16390645fd

C1

3

10

DB SIDE LUNGE TO FRONT RAISE

https://vimeo.com/353176408/bfbda0117e

C2

3

10

DB KNEELING SHOULDER PRESS

https://vimeo.com/353176370/b8ce858f83

D1

2

20

BANDED SINGLE LEG GLUTE BRIDGE

https://vimeo.com/342390866/45e03a1c38

D2

2

10

BANDED GLUTE BRIDGE WITH 3 ABDUCTION

https://vimeo.com/342390713/42df1d7055

D3

2

20

BANDED DONKEY KICK

https://vimeo.com/342390478/1806358c23

My home workouts are specifically designed to help you achieve a full body transformation, while only requiring minimal equipment. All you will require to complete my Home Workouts are dumbbells, resistance bands & booty bands. Yes, my Home Workouts are just as effective as training at the Gym! They’re perfect for those who work long hours, have babies, young children, or those who simply love to train at home.

FREQUENTLY ASKED QUESTIONS WHA WHATT IS THE FIT QUEEN CHALLENGE? The FitQueen Challenge is my 6 Week Fitness Challenge where I welcome women from all over the world to work hard and sculpt their dream body. It is a 6 week plan designed for fast and maintainable results. The Challenge is designed to teach you the tools and techniques that I have developed over many years of training - so you too can transform your body and mind and become the best version of yourself. IS THIS A ONE TIME CHARGE OR MONTHL MONTHLYY CHARGE? Your sign up fee is a one time charge! The $79.00 USD fee covers the Challenge and you will not be charged again. You can keep your PDF program forever! WHA WHATT IS INCLUDED FOR THE $$79 79 USD? You’ll receive all the tools you need to succeed your Challenge package is extensive and I’ve put together multiple eBooks to teach you everything you need to know to achieve great results in these 6 weeks working together. This is a onetime payment. The package includes: • 6 Week Training Plan (Home & Gym programs) • Personalized Meal Plan • Check-In at Week 3 & Meal Plan update • Email support • Access to Private Fit Queen Community Group • Nutrition & Training eBooks • Mindset Guide • Progress Tracking Guide

• •

Portion Guide Cook Like a Queen eBook

BRAND NEW THIS CHALLENGE: My Booty Bible! A Glute focused eBook with everything you need to know about sculpting strong glutes. WHA WHATT SORT OF TRAINING CAN I EXPECT IN THIS CHALLENGE? You don’t get great results without working for it, so you will be pushing yourself throughout this 6 weeks. The new Training Guide is INSANE! You girls are going to love it. This training program is really based around progressive overload and hypertrophy. You're going to lift heavy, sculpt womanly muscle and GET STRONG! 2020 is not about bouncing around the gym aimlessly, let's train with intention and get real results. Ready to join? Secure your place now. HOW LONG WILL IT TTAKE AKE FOR ME TO GET MY PLAN? Once you’ve registered your place, you’ll receive an email confirmation and a link to submit your prechallenge Questionnaire. Once you’ve submitted your Questionnaire, you’ll sit tight and I will deliver your package to you via email in the week before the Challenge commences. You will not receive your plan immediately after purchase. Programs are delivered in order of purchase and Questionnaire received - so the sooner you join, the sooner you’ll receive your start-up package!

DO I HA HAVE VE TO BE IN THE UNITED ST STAATES TO JOIN? No, you don’t! My Challenge is available worldwide and you can join from anywhere. My #FitQueenArmy has ladies from over 80 countries participate, and I’d love to have you too! As your Meal Plan is personalized, I can take into account where you are located and what food you have available to you. CAN YOU ACCESS THE PLAN FROM YOUR PHONE? Absolutely! The program is delivered as PDF files, with a link that you can access from your phone, tablet or computer. IS THIS CHALLENGE FOR BEGINNERS OR ADV ADVANCED? ANCED? The Challenge is designed for ALL ladies, regardless of your fitness ability or age. The great thing about my program is it allows you to push yourself to YOUR limits - so you’ll choose weights that are suitable to your ability level. Plus, you’re provided with videos of me performing each exercise, plus written exercise cues, so you’ll feel confident in what you’re doing. In this strength-based program, I've included Beginners Alternatives for exercises that are challenging if you're just starting out. CAN I WORKOUT AATT HOME? You certainly can! I have lots of Queens doing the Challenge who prefer to train at home. You’ll need some dumbbells, a set of resistance bands & booty band. Don’t be fooled though, my home workouts are also sure to burn! Limited places are available for this Challenge. Register now! WHA WHATT IF DON’T KNOW HOW TO PERFORM AN EXERCISE? Within your Challenge eBook, I have linked Vimeo Videos with exercise demonstrations and written descriptions. This way you can see me perform the movements to ensure you’ve got it right.

IS THIS PLAN FOR LOSING WEIGHT OR BULKING? This Challenge can be personalized to suit either of these goals. The Training Program will remain the same regardless of your goal, it’s your Meal Plan that will change. For those Queens hoping to “bulk” (gain lean muscle mass), you will be placed in a slight calorie surplus. For those Queens who would like to lose weight or “shred”, you’ll be placed in a conservative (but effective) calorie deficit so you can achieve this goal. My meal plans utilize foods that are high in micronutrients and fiber to ensure you still feel “full” and satisfied. IS THIS PLAN CUSTOMIZED? It is! After you register, you’ll receive an email to complete your Pre-Challenge Questionnaire. This is where you submit all the information I require to customize your Meal Plan to suit you, your body type, goals & requirements. The training plan is not customized, it is a set program for all participating in the Challenge. DO YOU CA CATER TER FOR MY DIETAR DIETARYY REQUIREMENTS? Of course! That’s the beauty of my customized Meal Plan. I can cater to your requirements - including likes and dislikes, and dietary restrictions such as Vegetarian, Vegan, Dairy Free, Gluten Free, Red Meat Free and the like. To succeed in your plan, ADHERENCE is key! The best way to ensure adherence is to design a Meal Plan that you actually enjoy. ARE THEIR VEGAN OPTIONS TOO? Absolutely. I have lots of Vegan Queens, and are more than happy to provide you with a Vegan Meal Plan that suits your goals while still maintaining your values!

WHA WHATT DOES THE MINDSET GUIDE INCLUDE? The Mindset Guide includes the tools you need to laser focus your mindset for success throughout this Challenge. I educate you on topics such as early rising, social media breaks, affirmations, gratitude writing, goal setting, visualization, meditation & more. There’s something for everyone in this eBook, it’s an unsung hero of our Fit Queen Challenge.

WHA WHATT PRIZES ARE THERE? There is a huge $5000 USD Cash & Prize pool for the winners of this Challenge. At the end of the 6 weeks, I’ll choose my 3 favorite transformations, and these ladies will receive the following. 1st place: $2000 USD Cash 2nd place: $1500 USD Cash 3rd place: $1000 USD Cash

WHA WHATT IS THE PROCESS AFTER SIGNING UP? Once you’ve registered, you’ll receive an email confirmation of your place in the Challenge. You’ll also receive a link to complete your Pre-Challenge Questionnaire. Next, you’ll join my FitQueen Community Group on Facebook - then sit tight! Everything else will be communicated with you directly via email throughout the lead up to the Challenge. It's important that you check your emails regularly so you don't miss important updates.

PLUS there are supplement prize packs as well from Onest Health. Getting in the best shape of your life AND getting paid for it? Incredible!

HOW IS THE CHALLENGE DIFFERENT FROM THE NORMAL 88/12 /12 WEEK PLANS? The beauty of the Challenge is you are joining our #FitQueenArmy on a specific date, with a solid 6 week block where you will be heavily educated and supported. We find that the hype & motivation surrounding the Challenge is REALLY beneficial in keeping you motivated. The Challenge includes heaps of additional eBooks and extras that aren’t included in my regular programs, PLUS there’s $5000 USD in CASH & PRIZES to be won.

I HA HAVE VE A MEDICAL CONDITION/INJURY, CONDITION/INJURY, CAN I TAKE PART IN YOUR CHALLENGE? The Training Guide within the challenge is not personalized - it is a set plan, therefore I cannot accommodate injuries. If you have a medical condition, It is essential that you seek doctors clearance before participating. Remember your health is always the first priority. DO I GET CHECK INS? CHECK-INS? Certainly! Half-way through the Challenge (end of week 3) you will have a check-in with me. This is your chance to show me your progress and have me update your Meal Guide accordingly. HOW WILL I BE SUPPORTED THROUGHOUT THIS CHALLENGE? You’ll feel supported at every step of your Fit Queen journey! I provide email support, a Private Facebook forum for support and guidance, as well as weekly email updates so you continue learning and stay motivated throughout the Challenge.

DON'T WISH FOR IT, WORK FOR IT ARE YOU READY TO BECOME A FITQUEEN?

Registrations for my Challenge are now open! There are limited places available, and we are already 70% FULL. CHALLENGE COMMENCES January 20th

Anitaherbert.com

SECURE YOUR PLACE NOW!

