move june week 2 mon tue wed thu fri sat sun workout … · sweet potato, lentil and quinoa tart...

M O V E J U N E W E E K 2

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

W O R K O U T Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Cardio Strength 30 minute power walkTip: Walk first up in the morning before breakfast for maximum benefit

Stretch

Rest Day

B O N U SW O R K O U T

20 minutes of foam rolling and stretching.

Dance off!Head to a local dance cardio class or boogie on down around the house while you do your chores.

Arm Attack:(Complete x 3)1 min high plank hold10 x tricep dips10 x bicep curls (with light weights or water bottles)50 x jabs10 x lateral plank walks1 min rest

Mobility Moves(Complete x 3)10 x good mornings10 x back extensions10 x chops (each side)40 sec kneeling lunge hold (each side)10 x spidermans

Get outside for a walk, jog, hike or bike ride.

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

N O U R I S H J U N E W E E K 2


B R E A K F A S TBreakfast Frittata Berry Smoothie

1 cup almond milk½ frozen banana ½ cup frozen berriesHandful spinach1 scoop protein powder2 tablespoons granola to garnish½ cup ice

Overnight Maple & Spice Porridge

Green Smoothie 1 cup almond milk½ cup coconut waterHandful spinach or kale¼ avocado½ frozen bananaJuice of a limeSlice of ginger1 scoop protein powder½ cup ice


Choose your own favourite breakfast

Banana Berry Buckwheat Crepes

L U N C HChicken And Vegetable Risotto

Turkey Koftas With rocket and pomegranate salad

Roasted Vegetable Wrap Leftover roasted vegetableAdd ¼ avocado and 1 tablespoon sauerkraut

Chicken Leek And Feta Pie with handful salad greens

Beef Ragu With rocket leaves

Market salad½ sweet potato, roasted½ zucchini½ tomato - diced½ cup cooked brown rice1 small handful spinach½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Green Beauty Bowl With Poached Eggs

D I N N E RTurkey KoftasWith rocket and pomegranate salad

Salmon And Roasted Vegetables

Chicken Leek And Feta Pie With handful salad greens

Beef Ragu With steamed brocollini

Fast Food FridayFish And Sweet Potato Chips

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

Lentil Bologanise With zucchini noodles

S N A C K SM 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

Bliss Ball x 2

Mexi Crunch Vegetables

Nut Free Muesli Bars

Afternoon Avo Delight

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

Avocado and crackers1 sliced tomato¼ avocado On your favourite crackers



Handful mixed nuts & a piece of fruit


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

Avocado and crackers1 sliced tomato¼ avocado On your favourite cracker

Bliss Ball x 2Make a batch of your favourite bliss balls and store them in the freezer


T I P SMake extra dinner for lunch tomorrow

Make extra dinner for lunch tomorrowSoak oats for tomorrow’s porridge to save time

Make extra dinner for lunch tomorrow

Make extra dinner for lunch tomorrowSoak oats for tomorrow’s porridge to save time


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

S N A P & S H A R E



N O U R I S H J U N E W E E K 2 : 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 TVegetable Hash¼ celeriac OR sweet potato, grated ½ capsicum, finely diced3 mushrooms, finely diced3 asparagus spears, finely slicedHandful baby spinachSaute vegetables for 6 minutes in 1 tablespoon olive oil. Season well.

Berry Smoothie1 cup almond milk½ frozen banana ½ cup frozen berriesHandful spinach1 scoop protein powder2 tablespoons granola to garnish½ cup ice


Green Smoothie 1 cup almond milk½ cup coconut waterHandful spinach or kale¼ avocado½ frozen bananaJuice of a limeSlice of ginger1 scoop protein powder½ cup ice


Choose your own favourite breakfast

Scrambled tofu with sourdough*

L U N C HSweet Potato, Lentil and Quinoa TartLeftover from Sunday

Vietnamese Pho Sweet Potato Gnocchi With Roasted Capsicum Sauce*

Chilli Con Carne Buddah Salad½ sweet potato, roasted½ carrot½ tomato - diced½ cup chickpeas1 small handful kale½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

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

Roast Vegetable Tartlet

D I N N E RVietnamese Pho Sweet Potato Gnocchi With

Roasted Capsicum Sauce*Chilli Con Carne Buddah Salad

½ sweet potato, roasted½ carrot½ tomato - diced½ cup chickpeas1 small handful kale½ avocadoPalm sized serve protein*or find our recipe on Movenourishbelieve.com

Tamari & Ginger Tofu Stir Fry With Vegetables:Carrot, sugar peas, snowpeas, cauliflower, green beans and cashews

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

Mushroom Quinoa Risotto

S N A C K SM 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

Bliss Ball x 2





Avocado and crackers1 sliced tomato¼ avocado On your favourite crackers



Handful mixed nuts & a piece of fruit



Avocado and crackers1 sliced tomato¼ avocado On your favourite cracker

Bliss Ball x 2Make a batch of your favourite bliss balls and store them in the freezer


T I P SMake extra dinner for lunch tomorrowPrep your Nut Free Muesli bars for the week

Make extra dinner for lunch tomorrowPrep your porridge for tomorrow or the whole week!



Make enough lunch for lunch tomorrow

B E L I E V E J U N E W E E K 2


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

Add extra fun and love by doing nice things ‘just because’

W H Y We get caught up in schedules, expectations and everything needing a motive. By practicing spontaneous kindness, you’re training your brain to recognise opportunities to be kind and thoughtful. You’ll not only feel great and give you a sense of fulfillment, you will also be more compassionate, empathetic and aware. This will also give you the chance to take a step back and gain perspective rather than being consumed by your own issues or concerns.And it creates a sense of fun and happiness! Plus, you never know what someone else is going through, one small act from you could have a big positive impact.

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

On your way home, call your BFF to debrief on their Monday.

Bring in some treats for morning tea with your team.

Get your recipe inspo via movenourishbelieve.com

Let someone out in traffic or in front of you in the grocery queue.

If someone is taking a long time to do something or walking slowly. Don’t get mad and rush them, just smile and wait patiently.

Shout a coffee for someone who needs it ;)

Have a clear out at home and donate what you don’t need to someone in need.

Pop in to visit with a parent, relative, family friend. Take them a new house plant or something to brighten their day.

Notes S N A P & S H A R E



F O L L O W U S !@lornajaneactive

@ljclarkson#lornajane #activelivingprogram

C A R D I OJ U N E W E E K 2

Complete within a minute: Rounds: Beginners 6 Rounds, Intermediate 8 Rounds, Advanced 10 Rounds

E V E R Y M I N U T E C O U N T S

by Buf GirlsStart each of the 4 exercises on the minute and complete the number of reps as fast as possible. The time remaining until the next

minute (and exercise!) starts is your rest time.

Star Jumps x 10

Skaters x 8

Drop Squats x 6

Burpees x 4



S T R E N G T HJ U N E W E E K 2

S T R E N G T H W O R K O U T 2

by Alexa Towersey

Workout 2:

Dead Bugs Legs Only x 20

Dolphin Plank Ups x 10

Butterfly Pumps x 30

Breast Stroke Pushup x 10

Reverse Lunge Into Knee Lift x 15

Frog Jumps Into Squat To Stand x 10

Traveling Mountain Climbers x 5 Steps Each Way



S T R E T C HJ U N E W E E K 2

L E T ’ S G E TL E G L E S S

Seated Hip Opener

Gentle Seated Twist And Side Bend

Gentle Seated Forward Fold

3 x Sun Salutations

Warrior Sequence (Humble To Reverse)

Wide Leg Goddess Pose Sequence

High Lunge To Skandasana Sequence

Low Lunge To High Lunge Reverse Twist Sequence

Sun Salutation Lunge Variation

Standing Foot To Toe Balance To Warrior Three

Yogi Squat With A Block

Reclined Butterfly Pose

Gentle Floor Stretch

Savasana

Get ready to use those legs and work up a sweat.

by Kat Harding

move june week 2 mon tue wed thu fri sat sun workout … · sweet potato, lentil and quinoa tart...

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