12wbt beginner weight loss program - aws · pdf file12wbt beginner weight loss program...

12WBT BEGINNER

WEIGHT LOSS PROGRAM

Here's a taste of what 12WBT is all about!

INCLUDES

Weekly Meal Plan Pg 1Breakfast: Baked Eggs, Italian Style Pg 2Lunch: Chicken & Guacamole Wrap Pg 3Dinner: Spinach & Ricotta Cannelloni Pg 4Dessert: Chocolate Puddings Pg 5Cardio Workout Pg 6Toning Workout Pg 8

EXAMPLE MEAL PLANMonday

Breakfast

Lunch

Dinner

Wednesday FridayTuesday Thursday Saturday Sunday

Berry Muesli

Roasted Mushroom, Spinach, Asparagus & Ricotta Wrap

Lamb with Spiced Rice

Banana Bruschetta

Rare Roast Beef, Avocado & Cottage Cheese Wrap

Wasabi & Soy Marinated Salmon with Noodles

Porridge with Cinnamon Apples

Wasabi & Soy Marinated Salmon with Noodles

Chicken & Leek Pie with Mushy Peas

Berry Muesli

Shredded Slaw, Cheese & Black Bean wrap

Spaghetti with Red Sauce

Banana Bruschetta

Spaghetti with Red Sauce

Bean Nachos with Chilli Guacamole

Baked Eggs, Italian Style

Leftover’s with Salad

Treat Meal

Bacon & Egg Roll

Broccoli & Mushroom Rice Cakes

Beef Pad See Ew

Are you vegetarian, gluten-free or lactose-free? Or just don’t like a particular meal? My plans are 100% customisable with over 900 recipes to chose from! I also provide family and freezer friendly meals, to suit all the busy mums out there.

Filled with dread at the thought of shopping? Every week an automated shopping list is generated for your meal plan, you can then choose to have it delivered right to your door by our partner Woolworths!

Customise your plans:

• 8 dietary preferences• Time saver plans• Cooking for 1 plans• Family friendly recipes• Budget friendly recipes

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COPYRIGHT 2014 12WBT TRADING P/L THIS MATERIAL IS NOT TO BE COPIED, TRANSFERRED OR OTHERWISE REPRODUCED OR RE-PURPOSED WITHOUT EXPRESS PRIOR WRITTEN PERMISSION FROM MICHELLE BRIDGES ONLINE. THIS PROGRAM IS ALL ABOUT HONESTY AND INTEGRITY. PLEASE RESPECT THE TERMS OF THE SITE, AND REMEMBER THAT THESE PROGRAMS ARE FOR YOUR PERSONAL USE ONLY.

NUTRITIONAL INFORMATION PROVIDED ON 12WBT IS TAKEN FROM THE FOOD STANDARDS AUSTRALIA NEW ZEALAND (FSANZ) NUTTAB 2010 GUIDE TO NUTRIENT CONTENT. REFER TO SITE TERMS & CONDITIONS FOR FURTHER INFORMATION.

BREAKFAST

METHOD1 Preheat oven to 190°C. Line

a large baking tray with non-stick baking paper. Scatter over tomatoes, zucchini, capsicum and garlic. Drizzle with oil and toss to coat.

2 Roast vegetables for 20 minutes or until almost tender. Remove from oven and reduce temperature to 180°C.

3 Mix olives with vegetables and divide mixture between two ovenproof dishes. Make 2 indentations in mixture in each dish. Crack an egg into each indentation, and sprinkle cheese over.

4 Bake for 8-10 minutes or until eggs are just set. Top with basil leaves and sprinkle with freshly ground black pepper. Serve with mountain bread.

Mish Tips* Breakfast is an important meal of the day, however I know that some people struggle for time or are just not hungry in the morning. With over 100 breakfast options to choose from, you can tailor your meal plans to suit your lifestyle and needs - no more excuses!

INGREDIENTS • 2 Tomato (334g), chopped• 1 Zucchini (101g), finely chopped• 1/2 Red Capsicum (78g), finely

chopped• 1 Cloves Garlic (3g), crushed• 2 Teaspoons Olive Oil (10g)• 8 Kalamata Olives, Pitted (24g)• 4 Cage Free Eggs (236g)• 40g Reduced Fat Cheddar, grated• 1/4 Cups Basil Leaves (10g)• 1 Slices Wholemeal Mountain

Bread (25g)

2 SERVES

15 MIN PREP

30 MIN COOKING

382 CAL / SERVE

ALL RECIPES ARE WRITTEN FOR CONVENTIONAL OVENS. IF YOU HAVE A FAN-FORCED OVEN, PLEASE DECREASE THE STATED TEMPERATURE BY 20°C

Baked Eggs, Italian Style

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Nutritional Information Per Serve*Calories 382 // Protein 25.0g // Fat Total 24.7g // Fat Saturated 7.4g // Carbohydrates 13.1g // Sugars 6.8g // Sodium 520.0mg // Dietary Fibre 5.0g

(-^) High in Protein(^-) Low in Carbohydrates

METHOD1 Cut each mountain bread in half.

Spread each piece with avocado.2 Top with lettuce, tomato, onion,

chicken and coriander. Add a splash of Tabasco.

3 Roll up to enclose filling and serve.

Chicken & Guacamole Wrap Mish Tips

* If you’re not a morning person and don’t always have time to prepare lunch, chose my ‘Time Saver’ meal plan. On this plan you will prepare your lunch the night before while cooking dinner...allowing more time for a sleep in!


(-^) High in Protein(^-) Low in Carbohydrates(-^) High in Fibre(^-) Low In Sodium

INGREDIENTS • 4 Pieces Wholemeal Mountain

Bread (100g)• 130g Avocado• 4 Leaves Cos Lettuce (20g)• 1 Tomato (167g), finely chopped• 1/2 Red Onion (73g), thinly sliced• 150g Grilled Lean Chicken Breast,

shredded• 1/4 Cups Fresh Coriander (10g)• 2 Drops Tabasco Sauce (1g)

2 SERVES

10 MIN PREP TIME

398 CAL / SERVE

Wraps make a great meal for a busy day!




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LUNCH

METHOD1 Combine spinach, ricotta, garlic

and 40g of grated cheese in a bowl. Season with freshly ground black pepper.

2 Preheat oven to 180C. Pour a little passata over base of a 20cm x 30cm baking dish.

3 Fill cannelloni tubes with spinach mixture, using the end of a spoon to push mixture through. Place filled tubes in baking dish.

4 Pour over remaining passata and sprinkle with remaining grated cheese. Bake for 35 minutes.

5 Sprinkle rocket with balsamic vinegar and serve with cannelloni.

Spinach & Ricotta Cannelloni Mish Tips

* There will be times when you won't be able to stick to your meal plan 100%, that's just life! Members get access to nutrition videos that give advice on how to make healthy choices in those situations, as well as tips and tricks to help you become a whizz in the kitchen.


(-^) High in Protein(^-) Low in Carbohydrates(^-) High in Fibre

INGREDIENTS • 2 Packets Frozen Spinach (500g),

thawed• 500g Reduced Fat Ricotta• 2 Cloves Garlic (6g), crushed• 120g Reduced Fat Cheddar, grated• 700g Passata• 18 Tubes Cannelloni Pasta Tubes

(200g)• 3 Handfuls Rocket (120g)• 2 Teaspoons Balsamic Vinegar

(10g)

You can still enjoy cannelloni – just ditch the béchamel sauce and stick to the correct portion serves.

6 SERVES

30 MIN PREP TIME

40 MIN COOKING

365 CAL / SERVE




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DINNER

METHOD1 Preheat oven to 180°C. Spray

two 1/3 cup capacity shallow ramekins with oil. Use half the cocoa powder to dust insides of the ramekins. Shake out any excess.

2 Combine dates and 2 tablespoons boiling water in a small heatproof bowl. Add margarine and chocolate. Microwave on high for

Chocolate Puddings Mish Tips

* This looks too good to be low calorie right? Wrong! Sometimes it’s hard to know the amount of calories that are in our meals, thankfully 12WBT takes care of this for you. However, if you’re still curious, 12WBT members have access to an extensive calorie and nutrition guide.


(^-) Low in Carbohydrates(^-) Low In Sodium

INGREDIENTS • 1g Olive Oil Spray• 2 Teaspoons Cocoa Powder (6g)• 20g Fresh Dates, chopped• 3 Teaspoons Margarine (15g)• 15g Dark Chocolate, chopped• 1 Cage Free Eggs (59g), lightly

beaten• 1 Teaspoons Plain Flour (3g)

2 SERVES

25 MIN PREP TIME

15 MIN COOKING

179 CAL / SERVE

40 seconds. Stir until chocolate and margarine have melted. Cool slightly.

3 Stir in egg, mixing well. Stir in combined sifted flour and remaining cocoa. Stir until smooth. Spoon mixture into prepared ramekins, and place into a small baking dish. Pour enough boiling water into the baking dish to come halfway up the sides.

4 Bake for 10-15 minutes. The mixture should be just cooked on top but still feel a little squidgy in the center. Remove from the dish and stand for 2 minutes. Serve dusted with a tiny amount of cocoa if you like.




Page 5 of 9

DESSERT


62mins

BEGINNER WEIGHT LOSSCARDIO

Choose where and when you workout! This workout is designed to be done at home, however you can also choose workouts for outdoors or at the gym.

Step 1: Warm up 5mins

Your Workout

For those of you who like to workout with an instructor, you’ll love my workout videos! It’s like a group fitness class in the comfort of your own home!

The higher your heart rate the more calories you burn, the more calories you burn the more weight you will potentially lose - so the key is to get that heart rate pumping!.

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Low-Steps - Fast 2:30 minutes each side

Step 2: Workout 40mins

Repeat circuit 3x

Repeat circuit 3x

Push Up (Bench)10 reps

Step up 10 reps alternate L/R


Squat Press10 reps

Mountain Climber - Oblique20 reps

Ice Skater - Low impact20 reps alternate L/R

Burpees (Bench)10 reps

Basketball Jump - Forward and Back10 reps

Tricep Dip10 reps

Step Up 10 reps


62mins

BEGINNER WEIGHT LOSSCARDIO

Step 3: Abs 5mins

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Repeat circuit 2xCrunch - Pulses10 reps

Crunch - Reverse10 reps

Crunch - Twisting10 reps each side

Step 4: Stretch 8mins

Back Twist Stretch20 secs each side

Hamstring Stretch (Lying) 20 secs each side

Quadricep Stretch 20 secs each side

Tricep Stretch 20 secs each side

Chest Drop Stretch 20 secs

Neck Stretch 20 secs each side

Calf Stretch 20 secs each side

Shoulder Stretch 20 secs each side

54mins

BEGINNER WEIGHT LOSSTONING


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If you’re in a hurry and can’t fit in a full workout, we have 130 express workouts that will burn calories and get results in under 30min!

Wish you could watch a demonstration of these exercises? On the 12WBT site you can! We’ve got over 400 videos showing you how to do every exercise.

Work to the best of YOUR ability. Start easy and build up as your fitness improves.

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Step 1: Warm up 5mins

Your Workout

Low-Steps - Fast 2:30 minutes each side

Step 2: Workout 35mins


Lunge - Static 10 reps each side

Hip Raises10 reps

Step Up 10 reps each side

Squat Press10 reps

Super Set 2x

Super Set 2x

Super Set 2x

Super Set 2x

Sumo Squat10 reps

Towel Pull10 reps

Hamstring Curls (Bench)10 reps

Wall Slides10 reps

54mins

BEGINNER WEIGHT LOSSTONING


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Step 3: Abs 7mins

Repeat circuit 3xLower Body Twist (Bent Legs)10 reps

Crunch - Reverse10 reps

Leg Lift - Single10 reps

Step 4: Stretch 7mins

Back Twist Stretch20 secs each side

Glute Stretch20 secs each side

Hamstring Stretch (Lying) 20 secs each side

Shoulder Stretch 20 secs each side

Tricep Stretch 20 secs each side

Inner thigh Stretch20 secs each side

Quadricep Stretch20 secs each side

Neck Stretch20 secs each side

Hip Flexor Stretch20 secs each side

Chest Stretch20 secs

Calf Stretch 20 secs each side

Now that you’ve had a taste of what 12WBT is all about, there’s no time like the present to get on board for our next round.

My program is all about helping you find the right balance

of food and exercise, to make sure you are living the best

version of yourself possible.

Remember, fate has nothing to do with it. Intention, choice,

decisions; these are the things that make a difference.

So join me and my team to become a healthier, happier

and stronger you.

Mis� Xx

12wbt beginner weight loss program - aws · pdf file12wbt beginner weight loss program...

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