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Kelly Rennie © Busy Mum Fitness www.busymumfitness.com

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IMPORTANT: You cannot share this e-‐book to anyone. Copyright © Kelly Rennie. All Rights Reserved. www.busymumfitness.com

All contents copyright ˝ 2014 Kelly Rennie. All rights reserved worldwide. No part of this document or the related files may be reproduced or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior written permission of the publisher. The credited photos are the property of their respective owner. Limit of Liability and Disclaimer of Warranty: I have used my best efforts in preparing this program, and the information provided herein is provided “as is.” I make no representation or warranties with respect to the accuracy or completeness of the contents of this program and specifically disclaim any implied warranties of merchantability or fitness for any particular purpose. Disclaimer You must get your physician’s approval before beginning this exercise program. The recommendations made within this program are not medical guidelines but are for educational purposes only. If you have any medical condition or injuries that contraindicates physical activity, you must consult your physician before undertaking such a program. The information in this program is meant to supplement and not replace proper exercise training and the publisher advises readers to take full responsibility for their own safety and exercise limits. Before practicing any exercises detailed in this program be sure not to take any risks beyond your current level of experience, aptitude, training and fitness. The exercise and dietary regimes are not intended to substitute or undermine instruction or current treatment with regards to a dietary regime that may have been prescribed by your physician. Don’t perform any exercise unless you have viewed the exercise demonstrations by myself, a qualified fitness coach. Likewise don’t add additional weight to the exercises unless under supervision of a qualified instructor. Always ask for instructions and assistance if in doubt. Please see your physician regarding the taking of any current medications before starting this program and do not stop taking any prescribed medication, unless instructed to do so. Should you experience any of the following; light headedness, dizziness or extreme shortness of breath whilst exercising, stop the exercise and consult your physician. You should have a pre-‐exercise examination if you are particularly sedentary, have excessive high levels of cholesterol, high/low blood pressure, are diabetic, obese or are over 55 years old. If your physician recommends that you do not follow the Fitness Model Project based on the above, please follow his/her advice.


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Welcome

My name is Kelly Rennie and I welcome you to the 8 Week Busy Mum Fitness & Nutrition Program. I am so excited that you have this in your hands right now as I have created this to help YOU get the results you long for.

Over the years along my journey I have experienced many fad diets, bad advice and have gotten very frustrated by it all. Does this sound familiar?

I have finally come up with a program that will not only give you results but help educate you to make them last.

This program is designed to help you with your

• Weight frustration – by giving you a solution • Unhappiness towards food – making healthy food simple, delicious and

easy to cook • Fears – taking them away • Myths you believe – setting the record straight with education • Fad diets, we have ALL tried them – No more of them! I don’t want you to feel as though you need to be on a diet for the rest of your life to get results. With the tools in this program eating healthy long term will be practical and become second nature. No calorie counting, no weighing food, no points to count and no skipping meals. Maybe some of the above work in the short term but the yoyo effect of these diets may cause long-‐term negative effects on your health. Let me educate you to make better choices with your food to give you the lasting results you deserve!

This program is Nutritionist Approved by Clare Fenton from Glowing

Nutrition – www.facebook.com/glowingnutrition


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Nutrition Guide Weeks 1 -‐ 4

This nutrition section provides you with all you will need to know throughout the first four weeks. It includes your meal plan, recipes and nutrition tips. TOP TIP: Print off the meal plans and put them on your kitchen cupboard or fridge. Day 1 – 28 During these 28 days you may find yourself completely out of your comfort zone, when compared to your normal nutritional habits. We need to begin by cleansing the body, which is essential for Fat Loss and drives your results in this program. Some people may find this very hard as it challenges most diets out there but is essential and will help you adopt optimal health principles along the way. The reason why we cleanse is to help detox the Liver; this will help remove toxins from the body, which may actually be hindering your fat loss. We start with the Liver as its main tasks are eliminating toxins, balancing blood sugars, breaking down hormones after they’ve served their purpose and storing nutrients. Therefore if your Liver cannot perform properly you could experience weight gain, intolerances to foods, irregular blood sugar levels, etc. (The list goes on). The initial benefits you may notice from cleansing the liver are clearer skin, whiter eyes, improved sleep, and increased energy levels. So you can see why we need to tackle this first and the easiest way to do this is to remove the following foods from your diet: • Bread, Pasta, Rice, Cakes and Grains (Wheat and Gluten) • Alcohol • Dairy (Except Organic Probiotic Yoghurt and Organic Grass Fed Butter) • Caffeine (Except Green Tea) • Trans Fats/Processed Foods (ALL) • Sweeteners/Sugars (Except some fruit) This may seem like a lot but with this overload of toxins hitting your liver you can see why you may have fat stored that you just can’t get rid of. With removal of these foods, you might be thinking what is there left to eat? What you are left with is a healthy, nutritious, whole food diet with adequate protein, complex carbohydrates, an abundance of fresh vegetables and fruits which ensures you are getting an ample supply of vitamins, minerals, essential fatty acids and amino acids.


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YOUR DAILY NUTRITION RULES 1. Start your day with a glass of filtered water with a squeeze of lemon to wake up your

digestive system.

2. Drink 2-‐3 Litres of water a day include a pinch of Himalayan sea salt. This helps your adrenals and can combat high morning cortisol levels.

3. If you train first thing in the morning do so on nothing and if you are doing the gym

based program take BCAA / Glutamine (10g each before and after) (lemon water ok).

4. If you train mid-‐day, have a meal with protein and green vegetables an hour or so before training. This should be something easily digestible like white fish and steamed greens or eggs and spinach.

5. Fruit is limited to 2 serving per day. Fresh only, no dried fruit. 6. Eat as many vegetables as possible, make sure you rotate them from day to day. 7. Rotate your foods daily. Salmon, chicken, lamb, beef, turkey, sea bass, etc. And

change the way you cook eggs-‐ hard boiled, over easy, scrambled, etc. on a regular basis to avoid any potential food allergies from developing.

Example Daily Routine Check

Wake: Large glass water – squeeze lemon

Breakfast: Banana omelette

AM hydration: 1.5L filtered water / herbal tea

Mid morning snack: 1 x apple and handful of nuts

Lunch: Chicken salad

PM hydration: 1L filtered water/herbal tea

Mid afternoon snack: Carrots and hummus

Tea: Turkey burgers

Relaxation 30min – 1hour: No TV, Read book followed by Epsom salts bath

Bedtime: 10-‐10.30pm


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NOTES: Please note: 1 Flexible Meal allowed every week from Week 3 onwards – Please choose wisely – No alcohol

COOKING METHODS: INSTRUCTIONS AND GUIDANCE *Acceptable methods of cooking vegetables include steaming and stir frying. *Acceptable methods for cooking meat and fish include grilling, oven baking, boiling and stir frying. ALWAYS avoid cooking by way of microwave and pressure cookers. *Herbs, spices and seasonings are required and should be included. The type and the amount are down to your preference.

* Cook eggs to your preference by boiling, scrambling or poaching – use a pan to cook eggs and avoid using a microwave. VEGETABLES: *Please make sure you rotate your vegetables and you are not having the same thing every day. * When eating veggies during breakfast and lunch, add a small amount of coconut oil or grass-‐fed butter. CHOICE OF COMPLEX CARBS: *Please make sure you rotate your complex carbs. Sweet Potato, organic brown rice & quinoa PLANNING AND PREPPING: ALWAYS BE ONE STEP AHEAD *Pre-‐cooking your meals and having them ready for the next day can be a great time saver and help to keep you on course with your food intake. Not having your food ready and planned out for the day can lead to making poor choices or skipping meals – be prepared. If you are short of time or simply just want some extra convenience, you can cook the meat you need in Meal One the night before and have it ready. So if you have some chicken for tea in the evening, cook some extra and save it for Meal One. If you’re happy to cook fresh in the morning and have no time constraints then that is totally fine.


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Where will I get my energy from if I cut my carbs?

Carbohydrates are not limited to bread, pasta, potato etc, they are found in all fruit and vegetables which will be a large portion of your plates. How will my body react to these cleansing foods?

Some people find the first 7 days very tough; cleansing the body may bring headaches and lack of energy. Just make sure you are consuming 2-‐3 litres of water a day and keep persevering with it, the benefits are certainly worth it.

As we are reducing our dairy intake, where will I find my calcium?

There are many sources of calcium outside of the dairy food group. Foods such as almonds, broccoli, leafy greens, salmon and sesame seeds are all high in calcium. What is the best place to get some of the ingredients and foods for the recipes in the pack?

Your local supermarket will sell most things, but for more specialist items that you can’t find try health food stores. Please make sure you source Organic where possible, this reduces the toxic load going into your body and maximises your fat loss results. What brand of Stock should I buy?

Try to choose a stock with low salt, with an ingredients list containing recognisable foods. Avoid any products with food additives starting with E (eg. E321).

How much hummus am I allowed for my snack?

Aim for no more than a ¼ cup. What if I don’t like a certain food?

You can swap vege for vege, poultry for poultry, fish for fish

What if I have to go out for dinner?

Stick to protein/vege/salad (no sauces) Can I have decaffeinated coffee?

No. In order to remove caffeine the coffee beans must go through a process, which often involves chemicals. In addition to this, to be classified as decaf, the product only needs to contain 97% less caffeine than traditional coffee


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Isn’t it dangerous to eat more than 3 eggs per week, will I increase my cholesterol?

No, it isn’t dangerous. There are 2 types of cholesterol, ‘good’ and ‘bad’ also known as HDL and LDL respectively. Eggs contain good cholesterol and are absolutely fine to be included regularly in your diet Why is Dairy taken out?

Dairy is considered as an inflammatory food, which we are reducing. Ideally going forward we do suggest clients to get their intolerance testing done to fine out if they are dairy/gluten intolerant. Re-‐introudicing will be talking about on the webinars.


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Nutrition Guide Weeks 5 -‐ 8

This nutrition guide has been kept simple so you can ease this into your busy lifestyle but still get the results you are after. As we enter Phase 2 you should be noticing improvements in the form of increased fitness, and feeling / looking leaner and more toned. The food you’ll be eating in week’s 5-‐8 will depend on what kind of exercise you are doing that day and your goals. It is split up into two categories: training days (days you are lifting weights in the gym) and non-‐training days (days you are not in the gym: off days and light HIIT conditioning days).

CARB MODIFICATION: Carbs help build more muscle, if you are satisfied with your body-‐fat level and are more interested in gaining some muscle, to increase your metabolism and to get toned, you will eat 1 serve of starchy carbs every day, (could be at breakfast, lunch or dinner). If you are looking to continue to decrease your body-‐fat, you will need to cycle the carbs and have 1 portion of starchy carbs on heavy training days, (could be at breakfast, lunch or dinner), and no starchy carbs on your lighter training/rest days. If you are breastfeeding, you may notice a slight drop in your supply with reduced carbs, continue to have 1 serve of complex carbs every day, increase your good fats such as the monounsaturated fats, polyunsaturated fats, and omega-‐3s, e.g., nuts, coconut oil, olive oil, salmon etc Lots of water, and even some Coconut Water can be really good to keep your supply up. Starchy Carbs are also known as complex carbs -‐ Sweet Potato, Quinoa or Organic

Rice.


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OFF DAYS/ LIGHT HIIT CONDITIONING DAYS -‐ EATING SCHEDULE: 1) Meal 1: a. One portion of protein (Shake / Eggs / Protein) b. Vegetables 2) Meal 2: a. One portion of protein b. Vegetables / Salad 3) Dinner: a. Two portions of protein b. Vegetables 4) Dessert: (Optional) a. 1 serving of fruit / relaxing herbal tea

Snacks x 2: a. One portion of protein / veg / salad b. Vegetables / salsa / humus c. Handful of Nuts

Please use coconut oil or grass-‐fed butter with your vegetables. *Portions are average size


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TRAINING DAYS EATING SCHEDULE: (THESE DAYS ARE CONSDIERED AS YOUR LONGER TRAINING ROUNDS EG. 25MINUTES OR GYM BASED) 1) Meal 1: a. One portion of protein (Shake / Eggs / Protein) b. Vegetables 2) Meal 2: a. One portion of protein b. Vegetables / Salad 3) Dinner: a. Two portions of protein b. Vegetables c. 1 portion of Starchy Carbs (1 large sweet potato, ½ cup organic brown rice/quinoa) 4) Dessert: (Optional) a. 1 serving of fruit / relaxing herbal tea

Snacks x 2: a. One portion of protein / veg / salad b. Vegetables / salsa / humus c. Handful of Nuts

5) Meal immediately after your workout a. Protein mixed powder with water


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YOUR DAILY NUTRITION RULES

8. Start your day with a glass of filtered water with a squeeze of lemon to wake up your digestive system.

9. Drink 2-‐3 Litres of water a day include a pinch of Himalayan sea salt. This helps your adrenals and can combat high morning cortisol levels.

10. If you train first thing in the morning do so on nothing but BCAA / Glutamine (10g

each before and after) (lemon water ok). 11. One organic coffee per day is allowed but it must be black, you can include some

coconut oil in the coffee. Best an hour or two after waking and not after midday so it doesn’t interfere with sleep.

12. If you train mid-‐day, have a meal with protein and green vegetables an hour or so

before training. This should be something easily digestible like white fish and steamed greens or eggs and spinach.

13. Fruit is limited to 2 serving per day. Fresh only, no dried fruit. 14. Eat as many vegetables as possible, make sure you rotate them from day to day. 15. Rotate your foods daily. Salmon, chicken, lamb, beef, turkey, sea bass, etc. And

change the way you cook eggs-‐ hard boiled, over easy, scrambled, etc. on a regular basis to avoid any potential food allergies from developing.


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NOTES: Please note: 1 Flexible Meal allowed every week – Please choose wisely – No alcohol

COOKING METHODS: INSTRUCTIONS AND GUIDANCE *Acceptable methods of cooking vegetables include steaming, baking and stir frying. *Acceptable methods for cooking meat and fish include grilling, oven baking, boiling and stir frying. ALWAYS Avoid cooking by way of microwave and pressure cookers. *Herbs, spices and seasonings are required and should be included. The type and the amount are down to your preference.

* Cook eggs to your preference by boiling, scrambling or poaching – use a pan to cook eggs and avoid using a microwave. VEGETABLES: *Please make sure you rotate your vegetables and you are not having the same thing every day. * When eating veggies during breakfast and lunch, add a small amount of coconut oil or grass-‐fed butter. CHOICE OF COMPLEX CARBS: *Please make sure you rotate your complex carbs. Sweet Potato, organic brown rice & quinoa PLANNING AND PREPPING: ALWAYS BE ONE STEP AHEAD *Pre-‐cooking your meals and having them ready for the next day can be a great time saver and help to keep you on course with your food intake. Not having your food ready and planned out for the day can lead to making poor choices or skipping meals – be prepared. If you are short of time or simply just want some extra convenience, you can cook the meat you need in meal 1 the night before and have it ready. So if you have some chicken for tea in the evening, cook some extra and save it for meal 1. If you’re happy to cook fresh in the morning and have no time constraints then that is totally fine.


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SUPPLEMENTS • BCAA/Glutamine (gym based program only) • Protein Powder (power shakes or post training) • Fish Oil • Vitamin C 3000mg Day • Multivitamin


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Can I change my breakfasts around? I would like you to stick to the program as much as possible to gain maximum results. What if I feel like I need more carbs? See modification above. What if I feel hungry? A lot of the time hunger is actually disguised as dehydration so before putting anything into your mouth, have 500ml of water or a herbal tea. There is enough food in this meal plan for you not to be getting hungry but if you need to add a handful of nuts or a tablespoon of coconut oil, do so. What if I am going out for a meal? Stick to protein, vegetables or salad. Ask for no dressing if possible other than olive oil, lemon or balsamic.

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