W O R K O U T

M O V E A P R I L W E E K 1

B O N U SW O R K O U T

Notes S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

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

Cardio CardioStrength Strength Rest Day

Stretch Stretch

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

30 minute power walkTop Tip: Walk first up in the morning before breakfast for maximum benefit

Choose your favourite workout from February’s program and repeat it.See if you can improve on your time, reps and form.

Core Stability: (complete x 4)30-60 sec plank hold10 side plank pulses (each side)20 leg raises20 Russian twists10 back extensions

Full Body Fire Up:(complete x 3) 30 sec high knees10 walk outs20 jumping jacks30 sumo squats40 quick feet30 lunges20 crunches10 push ups1 minute rest

Walk It OffGo for a 20 minute walk after work to clear your head.

20 minutes of stretching before bed

B R E A K F A S T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

Overnight Carrot Cake Oats

Matcha Chia PuddingSmoothie: 1 bananaSmall handful kale1 tbs cacao1 tbs nut butter1 cup almond milkIce *Why not try some of our other combinations

Smoothie 1 cup frozen berriesSmall handful kale1 tbs chia seeds1 tbs LSA¼ cup ice1 cup almond milkIce

Baked Eggs with Quinoa and Chorizo

Easy Yoghurt Breakfast ½ cup Greek yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)or Choose your own favourite breakfast

Choose your own lunch!Why not try a healthier option from your local cafe?

Last night’s leftovers!10 minute Pad Thai* Buddah salad½ sweet potato, roasted½ carrot½ tomato - diced½ cup chickpeas1 small handful kale½ avocadoPalm sized serve protein*or find our recipe on movenourishbelieve.com

Green Rice* with palm sized serve protein

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

Veggie wrapwith avocado & sauerkraut Tip: Use last night’s leftover vegetables

10 minute Pad Thai* Easy Dinner Palm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut or kimchi

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

It’s hump day! Choose your own favourite dinner!

The New Tofu SaladFast Food Friday: Naked Burrito*

2 x Bliss Balls

Pre-cut vegetable sticks with guacamole

Matcha Chia Pudding

1 sliced tomato¼ avocado On your favourite crackersTip: we love seed crackers!

Easy Yoghurt Cup½ cup Greek yoghurt¼ cup your favourite granola½ cup fresh fruit (assorted)

Handful mixed nuts & a piece of fruit

Pre-cut vegetable sticks with guacamole

Handful mixed nuts & a piece of fruit

Meal Prep Granola Bars*

Pre-cut vegetable sticks with hummus

Meal Prep Granola Bars

Pre-cut vegetable sticks with guacamole

2 x Bliss Balls

Handful mixed nuts & a piece of fruit

Leave enough Pad Thai for tomorrow’s lunch.

Boil tomorrow morning’s eggs.

Try adding a different protein to tomorrow’s lunch.

Make tomorrow’s Matcha Chia Pudding breakfast and snack tonight.

Don’t forget to meal prep your lunch for tomorrow!

Why not entertain friends for dinner with the Naked Burrito recipe?

Use today to head to your local markets and shop for next week’s meals!

Meal prep next week’s No Bake, No Nut, GF Muesli Bars and freeze!

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

S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

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

M 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

N O U R I S H A P R I L W E E K 1

Savoury Breakfast Bowl 2 boiled eggsHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado

Green Rice* with palm sized serve protein

N O U R I S H A P R I L W E E K 1 : 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 T

M O N

L U N C H

D I N N E R

S N A C K S

N O T E S

Vegan “Egg” Muffin

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

The New Tofu Salad

Meal Prep Granola Bars*

Pre-cut vegetable sticks with hummus

Meal prep next week’s No Bake, No Nut, GF Muesli Bars and freeze!

NotesS N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

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

M 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

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

Overnight Carrot Cake Oats Matcha Chia PuddingSmoothie1 bananaSmall handful kale1 tbs cacao1 tbs nut butter1 cup almond milkIce*Why not try some of our other combinations

Smoothie1 cup frozen berriesSmall handful kale1 tbs chia seeds1 tbs LSA¼ cup ice1 cup almond milk*Why not try some of our other combinations

Savoury Breakfast Bowl100 grams cooked quinoaHandful spinach/kale½ carrot, grated3 cherry tomatoes1 tbs sauerkraut¼ avocado2 boiled eggs (optional)

Easy Yoghurt Breakfast ½ cup coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)or Choose your own favourite breakfast

Choose your own lunch!Why not try a healthier option from your local cafe?

Last night’s leftovers!10 minute Pad Thai* Buddah salad½ sweet potato, roasted½ carrot½ tomato - diced½ cup chickpeas1 small handful kale½ avocadoPalm sized serve protein*or find our recipe on movenourishbelieve.com

Green Rice* with palm sized serve protein

Veggie wrapwith avocado & sauerkraut Tip: Use last night’s leftover vegetables

10 minute Pad Thai* Easy Dinner Palm sized serve protein2 cups green salad½ cup sweet potato cooked to your liking1 tbs sauerkraut or kimchi

Green Rice* with palm sized serve protein

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

It’s hump day! Choose your own favourite dinner!

Fast Food Friday:Naked Burrito with Beans*

2 x Bliss Balls

Pre-cut vegetable sticks with guacamole

Matcha Chia Pudding*

1 sliced tomato¼ avocado On your favourite crackers

Easy Yoghurt Breakfast ½ cup coconut yoghurt½ cup your favourite granola½ cup fresh fruit (assorted)

Handful mixed nuts & a piece of fruit

Meal Prep Granola Bars*

Pre-cut vegetable sticks with hummus

2 x Bliss Balls

Handful mixed nuts & a piece of fruit

Leave enough Pad Thai for tomorrow’s lunch.

Boil tomorrow morning’s eggs (optional)

Try adding a different protein to tomorrow’s lunch.

Make tomorrow’s Matcha Chia Pudding breakfast and snack tonight.

Use today to head to your local markets and shop for next week’s meals!

Pre-cut vegetable sticks with guacamole

Handful mixed nuts & a piece of fruit

Don’t forget to meal prep your lunch for tomorrow!

Why not entertain friends for dinner with the Naked Burrito recipe?

S T A R T T H E D A Y

W E E K L YF O C U S

Notes S N A P & S H A R E

@lornajaneactive @ljclarkson#lornajane #activelivingprogram

Love this program? Show us!

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

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

8 minute Meditation

B E L I E V E A P R I L W E E K 1

Reconnecting with nature and spending time outdoors.

W H Y Being outside is proven to have a positive impact on physical, mental and emotional wellbeing. Spending as little as 15 minutes (although we recommend at least 20-30 minutes) outdoors has shown to reduce stress and anxiety, while boosting your mood. Having a little time in the sunlight also increases vitamin D intake – just don’t forget your sunscreen!Time outside connecting with nature also increases clarity, mindfulness, gratitude and a sense of calm. There are also studies connecting ‘nature time’ with improving symptoms of Alzheimer’s and ADHD and increased immune function.

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

Get away from your desk / work station for your break and go outside.

Go for a 20 minute walk outdoors.

Eat your breakfast or lunch outside.

Take one of your meetings outside and have a ‘walk and talk’.

Take your bike or walk instead of using the car for a short journey.

Start your day with a brisk 25 minute walk around your neighbourhood.

Go for a hike or walk through a forest or bushland area.